Our Health and Fitness care

Daily Yoga for Abs

2012-12-22T16:17:00.004-08:00

When it comes to getting the perfect body, no workout technique is more effective than yoga.

While it can be used to achieve ideal health, yoga can also aid in sculpting the abs perfectly. Here are some yoga postures to help you achieve the perfect body you dream of. All you need is a yoga mat to get you started.

1. Hand and Knees Balance
The following posture tests core strengths, builds muscular mass, improves balance while building your abs at the same time.

a. Step One
Rest your body on all fours, with your hands placed directly under your shoulders and your knees resting directly underneath your hips.
b. Step Two
Extend your right leg out and keep it straight on the floor.
c. Step Three
Lift your right leg to the same height as your hips. Keep them in the same alignment as before.
d. Step Four
Lift your left arm to the shoulder level and keep it outstretched.
e. Step Five
Balance your body weight on the right arm and left leg and keep your spine straight. Hold this position for 10 counts.
f. Step Six
Exhale as you return to your starting position. Rest for 5 counts and repeat the posture with the other leg.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This posture is great for building resistance in the abdominal muscles, along with strengthening the spine.

a. Step One
Rest your body on all fours, with your hands underneath your shoulders and knees aligned under the hips.
b. Step Two
Keep your hands and feet on the ground and push your hips outward, keeping your feet straight.
c. Step Three
Balance your weight on the forearms and fingers and keep your head hung low.
d. Step Four
Balance your weight in such a way that the bulk is removed from the arms, thereby reducing muscular strain.
e. Step Five
Keep your legs as straight as possible and your heels flat on the floor.
f. Step Six
Exhale as you relax your posture and gradually sink to your starting position. Rest for 5 counts and repeat.

3. Plank Pose (Vashisthasana)
This yoga posture can be continued from the Downward-Facing Dog pose discussed earlier. This enhances resistance in the abdominal muscles and also improves the strength in the arms and shoulders.

a. Step One
Having assumed the Downward Facing Dog Pose, adjust your body weight such that your arms are directly below your shoulders.
b. Step Two
Lower your hips till your torso is in a straight line with the legs.
c. Step Three
Distribute the weight among your toes and hands such that you can comfortably rest in this position without straining your limbs.
d. Step Four
Keep your neck in the same line with the rest of your body and hold this position for 10 counts.
e. Step Five
Exhale and relax your posture gradually to lie on your stomach, on the mat.

4. The Boat Pose (Navasana)
This posture is excellent in building abdominal core strengths and creating greater muscular resistance among the legs, hamstrings and spine.

a. Step One
Sit on the floor with your spine straight, your legs parted and outstretched in front of you.
b. Step Two
Gradually bring the legs up to a 45 degree angle keeping them straight at the joints, all the way.
c. Step Three
Let the torso fall back as you raise your legs, but take care not to bend your spine. The resultant position will be a ‘V’ shape.
d. Step Four
Stretch your arms out in a straight line in front of you, perfectly aligned with the shoulders.
e. Step Five
Balance your weight on your pelvic bones for as long as you can. Try your best not to let the assumed position collapse. Hold this posture for 10 counts, while you inhale and exhale at an optimum pace.
f. Step Six
Exhale as you gradually lower your hands and feet on the ground, letting your torso relax. Rest for 5 counts and repeat.

5. Hand to Foot Pose (Padahastasana)
This posture renders spinal flexibility and muscular strength along with incredible abdominal toning.

a. Step One
Stand straight with your arms touching your ears and stretched outward.
b. Step Two
As you inhale, gradually lower your torso and hands, to touch your toes. Take care not to bend your feet or knees during this process. Keep your legs straight and distribute the body weight over the balls of your feet.
c. Step Three
Bend as low as you can, in your attempt to touch the toes. The ideal position would have your palm flat against the floor and your torso as low as possible.
d. Step Four
Lower your head as close to the knees as possible.
e. Step Five
Exhale as you release your muscular grip and gradually rise to your starting position. Lower your hands to the sides of your body and relax for 5 counts before you begin again. The key to master this posture is in holding the position for as long as you can. You can initially retain this position for a few counts and gradually work up the duration to a minute.

6. Half-Wheel Pose (Ardha Chakrasana)
This posture is extremely helpful in completely stretching the abdominal and spinal muscles and can be performed as the great precursor to the Hand-to-Foot Pose.

a. Step One
Stand straight on the mat, with your arms extended above your head.
b. Step Two
While inhaling deeply, gradually bend backwards with your arms still outstretched and you fingers interlocked.
c. Step Three
As you feel the tension in your ribs, bend as far backwards as possible forming an arch with your spine.
d. Step Four
Hold this position for 5 counts and return to your starting position.
e. Step Five
Once you are back to your starting position, lower your arms and let your body relax. Rest for 10 counts and repeat.

By performing the suggested postures regularly, you will be able to have the physique you’ve always dreamed of.

Source: Yahoo!

Drop a dress size without dieting

2012-12-15T14:37:00.004-08:00

Top tips to tone up and lose the fat

Dieting may be a short-term fix to dropping a dress size but it will prove unsustainable in the long-term. Instead, why not drop a dress size through exercise and not dieting?

Does this sound at all familiar? You’ve tried lots of different diets but in the end, they’ve all failed. Now you feel frustrated and you wonder if you’ll ever fit into that dress from several years ago. Well, help is at hand because the basic fact is that diets don’t work. Embarking on a diet to lose weight typically follows the pattern below:

Initial successful weight loss when the diet starts
A plateau where your weight stays the same
It becomes harder and harder to lose weight
The diet is abandoned
The weight is rapidly regained
A further weight increase occurs

Calorie counting forever is not sustainable, either for dieting goals or good health but if the diet is dead, how do you drop a dress size without dieting? The solution is to gradually introduce a structured regime of exercise that burns calories, makes maintaining a healthy weight easy and also tones up problem areas.

Super six toning areas

The 'Drop a dress size without dieting' plan focuses on training six key problem areas. By toning the ‘Super six’, specific muscles will become firmer and everything will be ‘pulled in’, resulting in an all-round leaner physique.

Super six toning areas

Stomach
Obliques
Thighs
Bottom
Underside of upper arms
Core

To target the super six, complete the following exercises:

Drop a dress size exercise 1: Stomach exercises

Upper stomach muscles: Sit-ups and crunches
Lower stomach muscles: V-sits and leg extensions

Drop a dress size exercise 2: Obliques (Sides of the abdomen)

Oblique crunches on a stability ball

Drop a dress size exercises 3 & 4: Thighs and bottom exercises

Any aerobic activity such as cycling, walking, jogging, running, rowing etc, which uses the legs.

Drop a dress size exercise 5: Underside of upper arms

Any triceps exercise, for example:

Tricep dips
Tricep extensions
Tricep kickbacks

Drop a dress size exercise 6: Core exercises

Core exercises train your inner postural muscles. These muscles aren’t visible but are fundamental to holding you in and keeping you upright.

Drop a dress size exercise 7: Good core exercises include

The plank
Sitting on a stability ball
Stability ball floor bridge

When targeting specific areas, it is extremely important not to neglect the opposing muscle and ensure that the body remains in postural balance at all times.

Example 1: If the triceps are being exercised to tone up the upper arms, exercises for the biceps muscles should be included.

Example 2: If stomach exercises are carried out, back extensions for the lower back should also be completed.

Drop a dress size, question 1: Bulking up through exercise?

Many women focus solely on cardiovascular exercise (working the heart and lungs) because they are concerned that if they start weight-training, they will bulk up their muscles. Women are not naturally predisposed to building large muscles and will find it virtually impossible to develop anything remotely like a muscular physique. What training with weights will achieve, will be a lean, toned, slim body, with additional spin-off benefits including:

Increased calorie burn 24 hours a day due to the higher ‘energy cost’ of toned muscles compared with body-fat.

Reduced risk of osteoporosis (brittle bone disease) as the skeleton is strengthened when resistance training is carried out.

Drop a dress size, question 2: How often should I train?

To optimally tone muscles, training for a minimum of two sessions per week is necessary. After 72 hours, the physiological improvements that occur following a training session begin to ebb away, so a single weekly session reduces training gains. However, by completing two sessions per week, (with a suitable rest period in between sessions), you ensure that improvements are maintained. It is also important to note that training for seven sessions per week will not produce seven-fold improvements. Rest is the key ingredient in any training programme and it is vital to allow time for the body to recover following training. A minimum of one day’s rest between sessions is necessary to facilitate recovery and the rebuilding that occurs after training. If rest is omitted, fatigue and over-training can occur, resulting in reduced gains because the body is still tired from the previous session.

Drop a dress size, question 3: How many times should I complete an exercise?

Frequently, advice is given that to tone up muscles, lots of repetitions with light weights are necessary. This advice is suitable for basic maintenance but to reactivate dormant muscles, challenging the body with fewer repetitions using a higher weight will bring about quicker and more improved results.

Resistance exercises (triceps, obliques and stomach)

Build up to completing three sets of 12 repetitions, with a 60 second recovery between sets.

Core exercises

Build up to holding each exercise for 60 seconds.

Cardiovascular exercises

Build up to completing three, 20 minute sessions each week.

The end results of dropping a dress size without dieting

Simply by carrying out the specific exercises outlined above, within six weeks, you will notice that your body has become noticeably leaner and firmer. Additionally, you will have broken out of the yo-yo diet syndrome and by sticking to your new-found healthy regime, you will see your dress size falling instead of rising!

Source: realbuzz

Top 10 health mistakes to avoid

2012-11-17T16:11:00.003-08:00

How to be healthier

There are many different things that can be detrimental to your health — but here are 10 health mistakes you really need to avoid.

Health mistake 1: Binge drinking

Given that government guidelines allow you to have a drink every day of the week, you might think that having several alcohol-free days is better. That’s true, provided you stick to the recommended daily limits on the other days. The trouble is, many people ‘save up’ their units during the week and neck them all at the weekend. Evidence suggests that this is more harmful than a more moderate but regular alcohol intake, yet among women in their 20s, 60 per cent of the alcohol consumed is in bouts of heavy drinking (more than six units in one sitting) — while for men, half the drinking is done in binge bouts (more than eight units). As well as putting your liver under extreme stress — as it can only metabolise one unit of alcohol per hour — binge drinking puts you at risk of accidents and dangerous situations, and in the long term is linked to hypertension, stroke, heart disease, some cancers and poor bone health.

Health mistake 2: Substituting the gym for daily activity

It’s great that you go to the gym three times a week, for an hour a time, but overall, that amounts to three hours a week of activity out of a potential 168! It’s not so great when you put it like that, is it? In a fascinating study at the University of Maastricht, researchers found that gym-goers burn fewer calories on an overall weekly basis than people who are generally active (walking and cycling to get around and performing normal daily activities) but do no ‘official’ exercise. The researchers speculated that gym goers in the study subconsciously used less energy the rest of the time, believing that they had ‘done their bit’ already. So by all means, keep up the gym visits, but don’t think it gives you carte blanche to spend the rest of the day on the sofa!

Health mistake 3: Thinking ‘low fat’ means ‘low calorie’

If more of us made ‘always read the label’ our mantra, we’d be a healthier nation! Lots of us scoff down foods flagged up as ‘reduced fat’ or ‘low fat’, believing that they must be low calorie. But here’s the thing: firstly, just because the fat has been ‘reduced’, it doesn’t mean the product is actually low in fat. For example, if the original fat content of a standard product is 20g, and in the reduced-fat version it has been reduced to 15g, it is still five times higher than the ‘3g of fat per serving’ that officially qualifies a food as ‘low fat’. Secondly, lost flavour is often replaced by sugar in reduced fat products, and calorie count remains high. Don’t diet in denial — read the label!

Health mistake 4: Social smoking

You might think that the ‘odd cigarette’ that you have with a few drinks on a night out is pretty harmless, but you are treading on dangerous ground with a drug as addictive as nicotine. It only takes seconds for nicotine to reach the brain, but its effects — including increased nervous system activity, elevated heart rate, blood sugar elevation and narrowing of the blood vessels — can last for an entire day. And it doesn’t matter if you smoke only one cigarette a week or one pack — the damaging effects start right away and get worse as you continue smoking. Also, people who only smoke occasionally are less likely to ever stop s moking than heavier smokers. And what if your occasional smoke is a joint? Well, while it’s unlikely that you would smoke as many joints as cigarettes, marijuana has three times the amount of tar as tobacco and three to five times the amount of carbon monoxide.

Health mistake 5: Drinking too much caffeine

There is nothing wrong with the odd cup of tea or coffee, but if the staff in Starbucks know you by name, you may be overdoing it! Excessive caffeine intake overstimulates the adrenal glands so that they become ‘switched on’ all the time, and therefore make you feel constantly nervy or edgy. Caffeine also increases the heart rate, affects sleep patterns and can cause headaches and tummy upsets. Also, bear in mind that if you drink cappuccinos or lattes, you are taking in quite a considerable number of calories in every cup. The best advice is to go for quality rather than quantity and to really savour a few cups of tea or coffee, rather than to drink it mindlessly throughout the day.

Health mistake 6: Failing to set up your workstation properly

A chair that’s too low or too high, a flickering screen, a desk set-up that means your spine or neck is twisted — all these workstation faux pas take their toll on your musculoskeletal system, causing everything from headaches and neck pain, to hunched shoulders and backache. The thing to bear in mind when setting up your workstation is right angles. You want your hips and knees at a right angle, with your feet supported by the floor or on a footrest, then you want your elbows at a right angle, forearms supported by the desk or keyboard support. Your eyeline should be level with the top of the screen. No matter how perfect your desk set-up, you should also get up at least once an hour to walk around and stretch.

Health mistake 7: Performing unsafe sex

We might be living in the enlightened 21^st century, but more people are having more sex with more partners — and much of this sexual activity is unprotected. The number of new cases of STIs such as chlamydia, syphilis and gonorrhoea is increasing while diagnosed cases of HIV are also on the rise. It’s not that we don’t know the risks of unprotected sex — it’s just that in the heat of the moment, we’re failing to take the appropriate action by forgetting to use condoms. Taking responsibility for your own sexual health — and that of your current or future partners — is one of the most important health changes you can make.

Health mistake 8: Not checking yourself out

Ladies — when did you last check your breasts? Guys — when did you last check your testicles? Sorry to be so personal, but performing these simple self health-checks could save your life. For example, research shows that the majority of breast cancer symptoms are first spotted by the women themselves. The best time to check your breasts is just after your period, when they tend to be softer. Use the flat side of your hand to move gently over each breast in a circular motion, checking under the armpits as well as across the entire surface of each breast. Also, look in the mirror with your hands on your hips and then on your head to check for symmetry, and look for any dimples, bulges or other irregularities. Men should regularly check their testicles in the bath or shower, feeling for any lumps or swelling, tenderness or change in size. And see your doctor immediately if you spot blood in your semen or urine. If testicular cancer is caught early, it is relatively easy to cure.

Health mistake 9: Keeping water in a re-used plastic bottle

Drinking plenty of water contributes to good health, but re-using a plastic bottle to store water in isn’t a good idea. While the jury is still out on whether there is any danger from potentially carcinogenic substances ‘leaching out’ from polyethylene terephthalate (PET) bottles after they have been opened, a University of Calgary study found bacteria thriving in water samples taken from students’ bottles that had been used and then refilled without being cleaned. If you do choose to re-use a plastic bottle — or use a sports drink container — wash it out with hot soapy water and dry it thoroughly between uses to keep germs at bay.

Health mistake 10: Bottling up stress

A life without stress would be a life lived in a sealed, sterile box — but there are ways of learning to deal with stress which work better than the ‘stiff upper lip’ approach. And learning a few coping mechanisms is well worthwhile, as the evidence that stress can be detrimental to your health is now irrefutable. ssed people exposed to a cold virus were more likely to catch a cold than non-stressed folk.

Source: realbuzz

Benefits of Papaya

2012-11-17T16:08:00.000-08:00

Whilst it may not be a popular fruit or rank amongst your favourites, the papaya is nature’s gift to a healthier mind and body. Beyond its buttery sweetness, the effects of its regular consumption are amazing. Here’s what is there to know:

1. Digestion

Stomach disorders are quite a common problem but not with a regular intake of papayas. The fruit is rich in proteolytic enzymes, the active one being papain. Also prescribed for patients of cystic fibrosis, the papain takes care of digestion and keeps the tummy light.

2. Aging

Papaya helps maintain vitality of the body if taken daily. This reduces the various signs of aging, and also leaves you feeling more fit.

3. Virility

Papaya happens to be rich in the enzyme called arginine that stimulates blood flow in the male reproductive organ. So, do not miss out on this fruit which will keep you active in the game.

4. Antioxidants

The fruit is a wonder as it has an abundance of antioxidants. The presence of beta-carotenes and essential vitamins like C and E are known to act crucially in inhibiting the growth of cancerous cells.

5. Inflammation

These could possibly be the most traumatic problems of the human body but with papaya as part of your diet, inflammation is not to be worried about. The very active protein-digestive enzymes chymopapain and papain help reduce inflammation in cases of burns, osteoarthritis and rheumatoid arthritis, while speeding up the recovery process.

6. Cleanser

What better way to treat your skin than to go natural! So, just take a pint of papaya juice, mix it with any other herbal combination and treat your skin to some miraculous cleansing within minutes.

7. Heart

Papaya is definitely a boon when it comes to the heart. The antioxidants fight the cholesterol present in the blood and prevent it from building into plaques that clog the arteries. Apart from that, the rich fibre content of the fruit breaks down toxic substances like the homocysteine into easily absorbable amino acids, reducing chances of heart stroke.

Well, who could have known that this humble looking fruit could contain so much goodness? Now that you know, let your mornings include a healthy helping of the fruit. Enjoy your breakfast!

Source: Yahoo!

Fengshui tips to enhance love and romance in married life

2012-11-17T16:03:00.005-08:00

In order to have a happy married life. Make sure you keep these Feng shui tips in mind-

1. Color is a very important part of Feng Shui. Try splashing some pink or light red on the walls. Decorations can be used in pink, yellow or brown which are colors known to attract and improve love and relations. Increase passion in your relationship by the usage of fire elements in the room like red curtains. However do not overdo it.

2. Direction- the Southwest corner of your home is the corner that governs the luck of love, romance and relationships. Natural crystals are especially effective for energizing the Southwest corner of your home. Place a crystal on the Southwest corner of your living room or bedroom to activate and enhance your romance luck. You can keep cream colored ceramic vase with artificial yellow flowers in this area too.

3. Mattress - Do not buy or use used mattresses in the bed as you never know what energy they have accumulated from previous owners. Also do not use two separate mattresses in the bed.

4. Bed- Do not place the bed under a sloped ceiling. Beds with built-in storage drawers underneath are considered bad in Feng shui. Bed also should not be placed in line with any doors of the room. In addition to a good headboard make sure to have a good supporting wall behind your bed. The Bed should be accessed from both sides. It is also advisable not to sleep under the window. Placing nightstands on both sides of the bed is a good idea as long as it does not have pointed edges. A chandelier above your bed also is bad Feng Shui. Also make sure you do not have furniture with sharp ends pointing towards the bed even if it is in the farthest corner of the room. Also make sure to keep all doors in the bedroom closed at night

5. Mirrors: Facing the bed or on the ceiling is considered bad in Feng Shui. Keep the mirrors out of the bedroom if possible or keep it covered when not in use.

6. Mend Relationships- Are you someone who need to recover from a break up then the first thing you need to throw away is all the clutter of the old relationships like photographs, mementos or anything reminding of the previous relationship. Removing old relationship energy also means that you have to throw away the love letters or the old sheets which you used. If you want to attract a new romantic partner you need to give up the old and make sure to make space for the new person in your home.

7. Electronics- Keep the television out of your bedroom. Let your bedroom not be your TV room. Still if you want to keep it keep it covered when not in use. Television sets should not face bed directly.

8. Use Pairs- Use love symbols in pair by way of pictures or figurines. Some symbols can be love birds, mandarin ducks, pair of geese etc. If you have photos or paintings, make sure that there are two people in it. If you have one side table, you should have two. If you have pillows on your couch, make sure that there are in pairs.

9. Things to Avoid- Avoid water symbols in the room including aquariums or pictures of rivers, waterfalls etc. Avoid decorating the bedroom with potted plants or artificial or fresh flowers.

10. Maintain Balance- Remove imbalance by making sure, there is equality on both sides of the bed - same end tables, lamps, equal candles.... on each side of the bed

Source: Yahoo!

10 easy ways to cut out calories

2012-10-24T13:41:00.002-07:00

How to eat less and lose weight without feeling deprived

Losing weight can be hard work, especially when your stomach is rumbling and you’re craving your favourite treats. However, cutting out calories needn’t be quite as difficult as you think. Here are 10 almost effortless ways to cut back on calories without feeling as though you are missing out.

Calorie saver 1: Buy a non-stick pan

Cooking meals from scratch is one of the most effective ways to save on calories. However, by paying attention to what you are cooking with, you can easily cut out even more. Cooking with oils can add literally hundreds of calories on to a meal (with most oils containing around 120 calories per tablespoon), often without contributing vastly to its taste. To cut down on unnecessary calories, invest in a non-stick pan which requires much less oil or, in some cases, none at all.

Calorie saver 2: Recreate your favourite treats

Making homemade versions of your favourite treats can help you to save on calories without compromising on taste. By making your own treats, you are in charge of what goes into them and can make ingredient swaps to further cut the calorie content. For instance, try swapping sugar for agave nectar (which is sweeter than sugar, so you will need less), replacing cream with evaporated milk or yoghurt, and using low fat coconut milk in your favourite curry. Cooking also burns off more calories than opening a packet, making this a great calorie-saving way to treat yourself.

Calorie saver 3: Spice up your meals

If you’re looking to reduce the amount of calories in your meals, using more spices, herbs and chillies in your food can help. Adding herbs and seasonings to your meals can add extra flavour to your food and give your meals a kick, without adding any extra calories. As an added bonus, chilli peppers and spices such as cinnamon, cayenne, black pepper and ginger can actually promote weight loss, helping you to burn off any superfluous calories consumed.

Calorie saver 4: Skip the condiments

If you consider yourself a healthy eater yet you still can’t ditch those extra pounds, it may be time to look at what you are eating alongside your meals. Oily and sugary dressings, dips and sauces can add a surprisingly high amount of calories on to what is otherwise a healthy and low calorie meal. Avoid those sneaky calories by opting for smaller amounts of low calorie condiments such as balsamic vinegar, salsa or brown mustard, or try skipping these extras entirely.

Calorie saver 5: Buy smaller plates

While you may only eat three daily meals, many of us have grown used to eating much larger portions than we actually need, meaning that you could be consuming the equivalent of six or more standard serving sizes each day. As many of us feel compelled to eat large portions simply because they are there, help yourself to resist temptation by only purchasing small portions of your favourite treats – even if the bigger ones do seem like good value for money! Also, try swapping your plates, bowls and glasses for smaller ones, which will help you to control your serving sizes.

Calorie saver 6: Chew more slowly

It generally takes a minimum of 20 minutes for your body to register feelings of fullness, meaning that the more quickly you consume your meals, the more you will feel compelled to eat before you start to feel full. Research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times, so try taking your time over each mouthful to help cut back on calories.

Calorie saver 7: Cut back on liquid calories

While many of us pay attention to what we eat, we often ignore those calories consumed in liquid form. However, these could add up to a significant amount of your daily total. While alcohol is the main liquid calorie culprit, soft drinks, fruit juice, smoothies and many hot drinks can also contain a vast amount of calories, and often next to no nutritional value. To reduce your calorie intake without changing what you eat, try swapping calorie-rich drinks for herbal tea or water. Alternatively, replace milky lattes for skinny versions and fizzy drinks for fruit juice diluted with sparkling water.

Calorie saver 8: Get more sleep

For a truly effortless way to cut back on your calorie intake, research suggests getting more sleep could do the trick. A study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest. It is thought that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while also lowering levels of leptin; the hormone that makes you feel full.

Calorie saver 9: Choose filling foods

If you want to eat fewer calories but still feel full, you need to be smart with your food choices. Opt for more filling foods rich in protein and fibre; both of which can help you to feel fuller for longer). Also, opt for ‘bulky’ foods which will fill up the stomach without you taking in a lot of calories. Experts at the University of Sydney developed a ‘Satiety Index’ based on how long foods will stop you from feeling hungry, and identified the most filling foods as potatoes, fish, oats, apples and oranges, wholewheat pasta, beef, beans, grapes, wholemeal bread and popcorn.

Calorie saver 10: Pay attention to your meals

Many of us consume an unnecessary amount of calories simply because we are not paying attention to what we are eating. According to research findings published in the British Journal of Nutrition, eating when distracted can cause you to ignore your body’s signals that you’ve had enough, leading you to eat more than you normally would. To cut your calorie intake, try to eat at the table, rather than in front of a TV or computer screen, and learn to really savour your food.

Source: Realbuzz

10 things to incorporate in Your Home and Decor for Good Health

2012-10-24T13:25:00.000-07:00

With the launch of Lifebuoy's Global Handwashing Day campaign, Dentist and Post Graduate in Hospital and Health Management, Dr.Garima Malik, brings forth some innovative ideas that you can incorporate in your home decor for good health.

By Dr. Garima Malik

Introduce health and wellness into your homes through the colour of the walls, furniture, painting, candles and other such things. With evolving trends of home décor, the key is not to just do up your place aesthetically but also 'healthily'.

Here are some out of the box ideas that will spruce up your living space and also spread health and harmony.

Colour it right

Colours influence us in more than one way by playing with our moods, health and lives. Green is considered calming for the eyes, Orange spells unlimited joy, and Yellow is known to uplift mental health. Since bright colours pump up stress levels, they are not recommended for bedrooms. On the contrary, a living room cannot be dull, as it will create a negative atmosphere. Follow the colour scheme closely. Use paints that are free from harmful chemicals like the Volatile Organic Compounds, which are known to cause breathing problems, headache and nausea.

Lighten up

Both natural and artificial light affect the quality of air in the house. Smart lighting is important for good health. Fluorescent lights or deficiency of sunlight has proved to have harmful effects on human behaviour, learning abilities and overall development. So, make sure your home is well lit and aired for the constant flow of energy.

Spray good health

A humidifier sprayed in the home adds moisture to dry or heated air and keeps your skin, mouth, and nose lubricated. But, its overuse can lead to the growth of mold, fungi and mites. Also make sure the humidifier is clean so that it prevents the entry of germs and dust in the house.

Furniture First

Installing the wrong or uncomfortable furniture can cause backache, sprain, neck pain, poor blood circulation and fatigue. Thus, furniture must be selected after recording the requirements of every family member properly to ensure better health of one and all.

Care for carpets

Choosing the right carpet not only jazzes up the place, but also makes it comfortable for the family to sit and talk. Talking of its material, one must avoid synthetics like polyester and nylon, as it may contain harmful, toxic ingredients carried from its manufacturing process. Using flame-resistant, chemical-free, natural fibres is important. Apart from this, Use baking soda to deodorize the carpets. Vacuuming at home or sending carpets for regular cleaning is also important.

The green effect

Plants are air purifiers, as they supply oxygen. They are not only used for decorative purposes, but also as mood enhancers. Creeping plants should be removed as they indicate an unclean home. Keep that garden lush and green with colourful flowers that are a pleasure to grow and watch. While the likes of Grape Ivy and Bromeliads are easy to maintain, orchids, mini roses and violets can be quite difficult.

Smelling good

It has been found that good aroma helps to reduce anxiety, depression, tension, and pain. Candles and lamps bring positive vibes and thus create a positive atmosphere at home. So, light up your home with your favourite scented candle to soothe yourself.

Feng Shui

Feng shui means wind and water, and both elements are very important for human life. Thus placing Feng shui products in the right place at home brings good health.
Wind chimes at doors or gardens bring good fortune and their sound help in increasing concentration.

Sleep Smart

There is nothing like a good night sleep. Whenever you want to wash your bed sheets, allow the mattress also to be exposed to fresh air by opening the windows. Though bed linen made from synthetic fibres is affordable and durable but it is not suitable for warm and humid weather conditions. Therefore, it is always better to use organic cotton and other natural materials.

Art Unlimited

Picking up the right artwork can also promote good health. It is seen that vivid pictures, beautiful landscapes depicted in art forms can help lower your blood pressure and heart rate. Paintings are now also being created using real medicinal herbs like Sanjeevani which have therapeutic effects.

Thinking of buying a new house or redecorating the old one? Choose décor options that enhance your mood and turn your space into a healing haven.

Source: Yahoo!

Health Benefits Of Honey

2012-10-24T13:21:00.002-07:00

Honey is considered to be an elixir of life. This lustrous brown liquid works wonders for your health in more than one ways.

1. Immunity booster

The antioxidants and anti bacterial properties that honey contains, aids the improvement of the digestive system. Consuming this liquid can help boost your immune system and keep you healthy and fit in life.

2. Skin Care

Variety of beauty products available in the market contains honey as their prime ingredient. Honey not only helps to smoothen your skin but also keeps acne at bay. The anti-bacterial properties of this liquid can give your skin a nourishing look and feel.

3. Aids Weight Loss

Experts recommend eating honey mixed with warm water every morning. This unique combination helps you digest the fat in your body and aid the weight loss process.

4. Cancer preventive properties

Honey contains a number of antioxidants and flavanoids that help diminish the risk of a few types ofcancer. These antioxidants kill the collagen in the body.

5. Vitamins and Minerals

Honey is rich in a number of vitamins and minerals too. Vitamin C, Calcium and Iron are primarily derived from this golden ingredient.

6. Relaxes the throat

A commonly known benefit of eating honey is the soothing effect it provides to the throat. You must consume it or gargle with a honey and water mixture when you have a sore throat. It is known to kill the infection causing bacteria, reliving you of the irritation.

7. Healing Properties

Honey is considered to be a natural healer when applied to wounds. It cures the wound by killing the bacteria and cleans the infection too. The antibacterial property it contains does this magic to any kind of injury.

8. Induces Sleep

Enjoying a sound sleep is a problem for many especially amongst the older people. Drinking a glass of warm milk mixed with honey can solve your problem. This mixture is known to soothe you and induces sleep too.

Consuming a spoonful of honey on a daily basis can help you extract a number of golden benefits from this thick liquid. Making this tad bit effort can shower your body with miraculous benefits and promise a healthy life too.

Source: Yahoo!

Dengue: Symptoms, causes and treatment

2012-10-24T13:17:00.004-07:00

The alarming rise in cases of dengue across cities in the country has become an increasing cause of worry. It now more important than ever to be aware of the risk factors, and protect yourself. Prevention in this case, is truly better than cure.

What is dengue?
Dengue is a disease caused by a family of viruses that are transmitted by mosquitoes. Dengue cannot be spread directly from person to person, i.e., is not contagious. A person can only become infected by the bite of a mosquito that is infected with the dengue virus. It is important to note that these mosquitoes bite during the daytime as well as nighttime.

Symptoms
Dengue usually begins with chills, headache, pain while moving the eyes, and backache. Persistent high fever is characteristic of dengue. Other symptoms to watch out for are exhaustion, backache, joint pains, nausea, vomiting, low blood pressure and rash.

Treatment
Because dengue is caused by a virus, there is no specific treatment for it; treatment of dengue is typically concerned only with the relief of symptoms. People who show the symptoms mentioned above should immediately consult a physician. It is important to drink plenty of fluids, stay hydrated, and get as much rest as possible.

Dengue hemorrhagic fever (DHF)
DHF is a more severe form of dengue and can be fatal if untreated. It tends to affect children under the age of ten, and causes abdominal pain, hemorrhage (bleeding), and circulatory collapse (shock).

Prevention
There is no vaccine to prevent dengue. Prevention of dengue requires eradication of the mosquitoes that carry this virus. This means high standards of hygiene and sanitation. Avoid areas littered with garbage. All containers of stationary water (like drums or buckets) should be covered or discarded, including flower vases and pets' feeding bowls. If your area is infested with mosquitoes, wear long sleeves, use mosquito repellants and fumigate if necessary.

Source: Yahoo!

10 Hygiene Rules to Teach Your Kids from an Early Age

2012-10-12T01:14:00.004-07:00

Maintaining good hygiene for kids is easier said than done. However, in order to gift your child a healthy life ahead, you must teach your kid these basic hygiene rules.

Kids generally have a tough time keeping up with hygiene, and when you ask them to clean up, you are not sure if your request is going to be met or not. After all, children's reactions can often be as unpredictable as the weather. However, irrespective of whether, they like to wash up or not; it is of utmost importance for them to learn personal hygiene. Make sure to teach your child these ten hygiene rules as early as possible.

Washing hands
Encourage proper hand washing before and after meals, after using the toilet, and upon their return from outdoors. Fill the bowl with warm water and coach your child to rub his/her hands thoroughly with soap and thereafter rinse and dry. Consider making it fun with towels and soaps having cartoon or animated characters on them. Washing your hands frequently is an ideal way to prevent germs from spreading.

Oral hygiene
Teach your kid to brush his/her teeth twice a day to prevent tooth decay and gum diseases. It is advised to supervise your children until they are capable of doing it themselves, and until you are sure that they will not skip the practice. Demonstrate how to brush both sides of teeth and top of the molars. Brushing teeth is only half the cleaning. Flossing is the other half. One of the secrets why many Americans have healthy teeth even at 80 is the daily flossing.

Bathing
Like adults, kids must also take a bath daily in order to stay clean. Although, your young one may not be quite ready to bathe on his/her own, you should encourage your child to get more responsible about his/ her cleanliness. Try to make bath time fun and enjoyable by adding bubbles to water or using bath toys.

Short nails
Keep your child's nails short and clean. Longer nails trap dirt and considerably increase the chances of spreading germs. If, like most parents, you often find it difficult to clip your child's nails, do it when he/she is distracted watching television, or when asleep.

Keep it private
Playing or touching his private parts is not just unhygienic, but also embarrassing when done in public. Calmly explain your child the difference between private and public, and point out those things that do not make up for a good public display.

Wiping up
Hygiene is not just about washing hands after using the toilet; wiping the bottom and flushing the toilet is also a part of the rule. Use wet toilet wipes to teach your child how to clean himself.

Hair washing
Even though washing hair every other day is the best, encourage it at least twice weekly. This helps to prevent scalp problems, dandruff issues, and hair odour.

Sneezing
Teach your child to sneeze or cough into a tissue or handkerchief. A tissue is the best because it can be disposed of immediately. If a handkerchief is used, it should be changed two or three times a day. This will not only help in keeping personal hygiene, but will also help to prevent the transmission of germs from one to another. Discourage nose picking.

Clothing
Wearing clean and comfortable clothes is very essential to maintain personal hygiene. Make sure your child changes into fresh clothes at least three times a day- morning, evening, and during bedtime.

Ear Picking
Just like cleaning any other part of the body, cleaning earwax is also very important. If ignored, it can impair your child's hearing. Teach him to clean up his ears regularly using a fresh cotton bud and discourage ear picking with fingers. Make sure that you supervise this task initially. If earwax is left to build, it can lead to serious medical issues.

These are some of the hygiene rules you should teach your kids from an early age in order to give them a healthy start. As kids often imitate their parents, you must become a role model by incorporating these habits in your routine.

Find us on twitter at #iwashmyhands

Source: Yahoo!

30 Ways to Prevent Diabetes

2012-10-12T01:09:00.001-07:00

Diabetes can be a difficult ailment to deal with. However, with proper control, its symptoms can be prevented from surfacing. Here are some steps, to keep you from contracting diabetes.

1. Weight Management

Taking control of your weight is the first step in warding off chances of developing diabetes. A controlled weight not only helps to keep blood-sugar levels in check, but also maintains overall well-being.

2. Exercise

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

3. Avoid Trans-Fats

Trans-fats lower the body’s capability to absorb protein, withholding insulin secretion in the body. This marks an increase in the blood-sugar levels. Avoiding trans-fat containing processed foods will help keep risks of diabetes, at bay.

4. No Sugar

Moderate consumption of sugar will keep blood-sugar levels in check. However, rampant consumption of unnaturally sweetened processed foods will inhibit insulin production and result in the onset of diabetes. Thus, avoiding sugar wholly will be the best approach in the prevention of diabetes.

5. No Refined Carbohydrates

Avoid white rice, pasta, popcorn, rice-puffs and white flour, if you wish to control your blood-sugar levels. During diabetes, the body loses its ability to assimilate complex carbohydrates, causing a rampant sugar deposition in blood as sugar. Avoiding the above-mentioned complex carbohydrates will ensure that your insulin production stays unaffected.

6. Fibre

A fibre-rich diet is highly conducive to controlling blood-sugar levels. The absorbed fibre tends to absorb the sugar in the blood and facilitate insulin secretion to normalize diabetes. Consuming whole-wheat and multi-grain products will load up the body with fibre.

7. No Smoking

Smoking increases chances of contracting diabetes, since it begins to affect cardiovascular health and hormonal secretions in the long run. Carbon deposition in the blood results in inhibited absorption of assimilated nutrients. Giving up your smoking habit will, thus, boost your health and keep diabetes away.

8. Fresh Fruits

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

9. Fresh Vegetables

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

10. Green Tea

Green tea is nothing less than a miracle cure for ailments. Consuming a cup of unsweetened green tea regularly will rid the body of free radicals and let the antioxidants, contained within, normalize the blood sugar levels. This will aid in reducing diabetes and help keep the chances at bay.

11. Coffee

Although caffeine has been known to increase chances of cardiovascular ailments, a moderate consumption tends to curb the increase of blood sugar levels. Caffeine has been known to suppress hunger pangs, which in the long run can curb an unruly sweet-tooth syndrome, from loading up the body with unnecessary calories.

12. Small, Frequent Meals

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

13. Cardiovascular Health

With an onset of diabetes, cardiovascular health is the first aspect to be affected. Without proper care, diabetic patients develop heart ailments within a short span of time. In order to keep their diabetes in check, they need to monitor their cholesterol levels closely. Through proper medication, diet and rigorous exercise, one can keep their heart healthy.

14. Avoid Red Meat

When consumed in excess, the polyphenols in red meat tend to raise blood cholesterol levels. Red meats, due to their complicated protein structures are digested much slowly. Thus, consuming red meat tends to bring down the metabolic rate and hinder insulin secretion.

15. Cinnamon Powder

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

16. Stress Management

Oxytocin and serotonin are responsible for keeping the nerves functioning on optimum levels. The release of adrenaline under great stress, on the other hand, tends to disrupt insulin secretions. Doing away with stress is, therefore, the most potent way of minimizing the harmful effects of high-blood sugar.

17. High Protein Diet

A diet high in protein is extremely conducive in maintaining energy levels in the body, since people with risks of diabetes are recommended to stay off diets with complex carbohydrates and high fat content. Not only does it aid in normalizing the wear-and-tear of the body, but also maintains a high metabolic rate.

18. Avoid Fast Foods

When it comes to epitomizing bad health, fast foods grace the very top of the pyramid. Not only are they replete in excessive salt, processed sugars and complex carbohydrates but are also steeped in unhealthy oils containing trans-fats. In order to maintain healthy blood-sugar levels, cutting down on fast-foods is a must!

19. Regular Blood-Sugar Checks

Keeping tab on your blood sugar levels is an excellent way to monitor your chances of contracting diabetes. Buy a blood-glucose monitor to be more hands-on in the testing process. These devices require a small sample of blood to determine if your sugar levels are within control or not.

20. Regular Consultation

An ailment like diabetes requires constant check-up. Careful diagnosis keeps blood-sugar within the optimum levels. Since monthly check-ups and blood tests will determine the appropriate dosage to cure one of diabetes, setting up regular consultations with your doctor will be the best option to resort to.

21. Sleep Well

A good night’s sleep is as essential for proper health, as food or exercise. Studies have shown that adults sleeping for 7-8 hours every night have experienced lesser chances of contracting diabetes in the long run, than those who sleep for fewer hours. The science behind it claims that sleep calms the brain and facilitates the normal hormone secretion. Lack of sleep upsets the normal hormonal balance.

22. Avoid Salt

Moderate salt intake is the key factor in controlling diabetes. Salt is responsible for tempering the osmotic balance of the body, which when upset, tends to give rise to various hormonal anomalies. Its ability to hinder insulin production tends to aggravate risks of Type-2 diabetes.

23. Take Care of Bruises

In diabetes, the immune system of the body is rendered weak, which means that minor injuries don’t tend to heal easily. Thus, unexplained cuts and bruises are primary physical signs of high blood-sugar levels.

24. Drink Water

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

25. Lean Meat

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

26. More Calcium

Consuming optimum amounts of calcium, whether in supplement form or in diet, can reduce chances of contracting diabetes. Studies have shown that people consuming 500 mg in supplement form have experienced 25% less chances of developing Type-2 diabetes.

27. Vinegar

Vinegar is an excellent dietary compound responsible for diluting concentrated sugar-levels in the blood. Studies have shown that two spoonfuls of vinegar before a meal can reduce the glucose influx.

28. Soy

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

29. Skip Aerated Drinks

Colas and other aerated beverages are replete with excessively high sugar content, which is detrimental to the existing blood-sugar levels. Its sugar content is also a rampant source of empty calories, which hinders the physical ability to assimilate nutrients.

30. Sunlight

Studies have shown that moderate exposure to sunlight boosts the physical synthesis of vitamin D, which is essential for doing away with insulin resistance in the body. Lack of Vitamin D results in low insulin production. While soaking up the sun might sound like an excellent yet easy remedy, to reduce diabetes levels, one must pay attention not to overexpose themselves to avoid risks of skin cancer.

Diabetes is completely manageable, if handled with dedication and care. By following the above-mentioned steps, one can steer clear of the harmful effects of diabetes.

More on MensXP

Source: Yahoo!

Stand Up 2 Cancer: 5 Ways to Lower Your Risk of Cancer

2012-10-12T01:03:00.003-07:00

Cancer rates may be declining slowly, but deaths from certain types of cancer are still on the rise, and more than 1,500 people in the United States still die from it every day. Stand Up 2 Cancer is determined to accelerate and innovate cancer research, so that patients can have access to new treatments quickly, and scientists can find a cure. Their telethon tonight (8 p.m. ET, on Yahoo.com and elsewhere) is dedicated to raising money and awareness for the fight against cancers of all kinds.

"This broadcast has become a global call-to-action for all those touched by cancer," Gwyneth Paltrow, who is one of the telethon's executive producers, said in a statement. "Like so many people, I know what it's like to lose a family member to this disease, and I'm honored to stand up in my father's memory."

Since 2008, the organization has given out $109 million to fund hundreds of scientists working toward finding a cure for cancer. (Their funding is administered by the American Association for Cancer Research; you can donate at StandUp2Cancer) Tom Hanks, Halle Berry, Justin Timberlake, Sofia Vergara, Gabrielle Douglas, Matt Damon, Julia Roberts, Coldplay, Alicia Keys and other recording artists and celebrities will perform during tonight's telethon.

"We now understand the very biology that drives cancer," the organization points out on its website. "With knowledge gained from the mapping of the human genome, we can target the genes and pathways that are involved in turning normal cells into cancerous ones. We are on the brink of possessing a toolbox full of new, advanced therapies just waiting to be adapted to benefit patients."

According to the World Health Organization, at least one-third of all cancer cases are preventable. Here are five easy steps you can take to lower your own risk of cancer:

Use sun protection. Skin cancer accounts for nearly half of all cancer cases in the United States -- more than 2 million cases a year, The American Cancer Society notes. While a little bit of sun exposure helps your body produce vitamin D, too much exposure can quickly lead to melanomas and worse -- even for people with darker skin. Slathering on sunscreen (you should use about a shot-glass's worth to cover your whole body) whenever you're outdoors can help protect your skin from damage and reduce your risk of skin cancer.

Watch what you eat. A new study shows that organic food is not more nutritious than conventional food, but organic options can lower your exposure to some cancer-causing pesticides. (The "Dirty Dozen" and the "Clean 15" lists can help you decide when buying organic does or doesn't make sense.) And certain foods -- blueberries, kiwis, cantaloupe, garlic, green tea, and fatty fish, among others -- are high in compounds that can help protect against different types of cancers. Also: Drinking plenty of water can help cut your risk of bladder cancer, and reducing your alcohol intake (especially if you're male) can reduce your risk of mouth and oropharynx cancer.

Don't smoke or chew tobacco. "Using any type of tobacco puts you on a collision course with cancer," the experts at the Mayo Clinic warn. Smoking has been linked to lung cancer, of course, but also to cancers of the bladder, cervix, stomach, larynx, esophagus, and kidneys. Chewing tobacco has been linked to oral cancers and cancer of the pancreas. (Want to quit smoking? Yahoo! Shine has some tips.)

Watch your weight. If you're overweight, losing just a couple of pounds can help reduce your risk of several types of cancer. A recent study by Dr. Anne McTiernan at the Fred Hutchinson Cancer Research Center in Seattle found that overweight, post-menopausal women who exercised moderately for just three hours a week were able to drop enough weight to lower the levels of circulating estrogen in their bodies which, in turn, lowered their risk for developing estrogen-sensitive breast cancers.

Get screened regularly. Catching cancer early can be the key to successful treatment, so it's important for men and women to stay on top of routine screenings. Guidelines for mammograms and pap smears have changed in recent years. And the U.S. Centers for Disease Control and Prevention recommend that both girls and boys get the HPV vaccine to protect against contracting or transmitting the virus that can cause cervical cancer.

Source: Yahoo!

The Only Move You Need to Whittle Your Waist

2012-10-12T00:59:00.004-07:00

Trendy peplum dresses and tops may not be the corsets of yore, but they definitely accentuate your waistline and hips. Throw the spotlight on your trim middle with a move that targets your whole core. (It works for skinny jeans, too!)

All you really need is one great lower body toner to trim your tummy, says Klara Bella, a yoga and Pilates instructor at Zooga Yoga in Culver City, California. Incorporate this multi-tasking move into your regular routine 3 to 4 times a week to "work your deep core muscles and engage the oblique muscles, which will help slim down your waist."

Sideline Leg Lift
Lay down on the left side of your body, staying in a long line from the crown of the head to the toes. Stretch your bottom arm out and lay your head down. Bending the top elbow, place your top arm's palm on the mat in front of you.

Keeping your big toe joints touching, flex your feet at the ankles. Lengthen through the inseam of the legs as you send the sit bones toward the heels to create space in your lower back. Draw your lower abdomen in toward the spine to stabilize it and stack the hips. Slide your shoulderblades down your back away from your ears as you draw the ribs in. Inhale, lifting the top leg a couple of inches away from the mat.

Keep lengthening through your heels. Exhale, hugging the belly button to the spine and pull the ribs in towards each other as if you were wearing a corset. Lift your bottom leg to meet the top one.

Pause with no inhale. Firing from the belly, exhale even more. Lift both legs higher simultaneously and pause with no inhale again. Exhale even more, lowering both legs down and resisting the descent. Inhale. Do 8 to 10 reps then repeat on the other side.

Source: Yahoo!

How to Help Someone Having an Heart Attack

2012-10-12T00:56:00.003-07:00

You can significantly increase the chances of survival of a person having a heart attack if you know what steps to take

Heart attack is regarded as one of the leading causes of death in humans. A heart attack can be lethal and warrants immediate medical attention.

You can significantly increase the odds of survival of a person having a cardiac arrest, if you know what steps to take. Read on to find out more.

1. Call for Ambulance

If you find someone is having a heart attack, your first step should be to call an ambulance. A heart attack can only be treated by trained medical professionals and you must get the patient into the emergency room as soon as possible.

2. Identify Early

Symptoms of heart attack start surfacing a few hours before the actual attack, which may include cold sweat, fatigue, shortness of breath, intermittent pain in the chest and numbness or pain in the left arm. Identifying these symptoms early can help immensely in treating a heart attack.

3. Deliver First Aid

Have the person rest in a comfortable position and ensure that the respiration or blood flow is not constrained by any tight-fitting clothes. The most important thing is to maintain your calm and help the patient to maintain his or her calm. The next step should be to check whether the person is conscious and is properly breathing or not.

4. CPR

If the person has lost consciousness and is not breathing, it is advisable to administer CPR or cardiopulmonary resuscitation. CPR is a combination of rescue breathing and chest compressions. Place your palm right between the nipples and the other hand on top of the first hand. Position your body weight above your hands and give about 30 compressions. Each compression should press down a few inches into the chest and should be given in a rapid motion.

5. Resuscitate Breathing

Resuscitate breathing or mouth-to-mouth breathing should be delivered after the compressions. Tilt up the chin of the patient, then close their nostrils with your fingers and cover the mouth of the patient with yours. Blow a deep breath into the lungs of the patient so that the chest should rise.

6. Administer medication

There are drugs such as aspirin or nitro-glycerine that can help to save the life of a patient having a cardiac arrest. You will need to seek medical counsel for administering nitro-glycerine; however, you can give the patient aspirin if he/she has not lost his consciousness.

7. Emergency Aids

Oxygen support or AED (automated external defibrillators) can also help greatly to increase the odds of survival for a heart attack patient.

Until medical assistance arrives, it is very important that you maintain your calm and keep following the requisite steps. The main aim is to prevent the patient’s condition from worsening until help arrives.

Source: Yahoo!

Home remedies for your hair

2012-07-06T04:19:00.000-07:00

Your hair dilemmas solved with quick fixes you can find in your home.

A gorgeous, healthy mane without the help of a professional stylist can sometimes seem as elusive as the Holy Grail.

So what if a bad hair day strikes when you're short of time - or cash- and can't make a quick trip to the salon?

Fear not, because some of Britain's top hair experts have revealed their unusual but clever home remedies for lack-lustre locks.

Whether it's a flat barnet, dull colour or even pesky greys, try these nifty fixes with ingredients that can be found in your kitchen, make-up bag or even home office!

For a voluminous mane, hairstylist Luke Hersheson says the answer can be found in your fridge.

"Mist roots with a dark ale, beer or even champagne. The yeast adds volume while the alcohol sets it in place," he told the July issue of Elle UK.

If you fancy a new hue or want to try this season's trend for pastel shades, why not try a natural wash-out version before you make the change permanent?

"Add a couple of drops of food colouring to your conditioner and apply wherever you want it - it can be an all over tint or just on the ends. The less you use, the more pastel the colour. Lemon juice removes it," revealed hair stylist Duffy.

To cover up greys, Wella Professionals' creative director for colour, Josh Wood, recommended an unusal yet effective solution.

"Blend grey hairs into dark hair by using a fat-nibbed felt tip in a matching shade," he said.

And if you ever run out of hairwash, you can knock up a DIY dry shampoo with the contents of your bathroom cabinet.

"Crush up an eyeshadow that matches your hair, mix it with talcum powder and dust through [your hair] to banish grease and add oomph," Shu Uemura Art of Hair UK ambassador Stephen Low advised.

Source: Yahoo!

5 nutrients your body really needs

2012-07-06T04:16:00.003-07:00

While it is important to include a wide variety of vitamins and minerals into your diet, there are some important nutrients you need to pay special attention to; ones that many of us aren’t getting enough of. Here are 5 essential nutrients you really need.

Essential nutrient 1: Omega-3 fatty acids

Why you need it: Do you want to live longer, look better and feel happier? Then you need to eat more omega-3 fatty acids. Research studies have shown that an omega-3 deficiency can lead to depression, aggressive behavior and mood swings, while the essential fatty acids can also prevent heart disease, maintain good eye health, help you lose weight and keep your skin and hair in great condition. However, despite all of these benefits, many of the population consistently fail to get enough omega-3 fatty acids into their diets.

How to get it: One of the best sources of omega-3 fatty acids is oily fish such as salmon, mackerel and sardines. The American Heart Association recommends that most of us should eat oily fish twice per week. If you are not a fan of fish, other good sources include flaxseeds and walnuts.

Essential nutrient 2: Vitamin D

Why you need it: Not only does vitamin D help the body to absorb calcium, thereby promoting good bone health, it is also essential for overall wellbeing. Those deficient in vitamin D are at greater risk of developing certain cancers, osteoporosis, mental illness and heart disease. While many people don’t see consuming vitamin D as a necessity as our bodies produce the nutrient itself when exposed to the sun, excessive use of sun protection combined with long periods without adequate sunshine in certain parts of the world have meant that many of us are deficient in this essential nutrient.
How to get it: Spending time in the sun is a good way to boost your reserves of vitamin D. While it is essential to take care in the sun, experts recommend we spend 10 minutes in the sun each day without sunblock. Good food sources of vitamin D also include oily fish and egg yolk.

Essential nutrient 3: Iron

Why you need it: Iron deficiency is the most common nutrient deficiency in the world, affecting between four and five billion people worldwide. Given that iron is an extremely important nutrient which is integral to many bodily processes, it is important to try to get enough of this mineral; particularly in the case of pre-menopausal and/or pregnant women who are more prone to deficiency. Symptoms of iron deficiency include tiredness, low energy levels and headaches. It can also affect your physical appearance, causing hair loss, flaking nails and a pale complexion.
How to get it: The best sources of easily absorbed iron are animal products such as red meat, offal, chicken and eggs. For vegetarian sources, opt for green leafy vegetables, pulses and dried fruit. It may also be worthwhile cutting down on tea and coffee, as these contain polyphenols that can make it difficult for our bodies to absorb iron, and drinking orange juice with meals, as vitamin C helps with the absorption of iron.

Essential nutrient 4: Vitamin B12

Why you need it: Vitamin B12 is an essential nutrient which is required by the body to make new red blood cells and to help keep the nervous system healthy. Vitamin B12 deficiency can lead to anemia, which can have dangerous consequences if left untreated. Symptoms of anemia include tiredness, a pale complexion, breathlessness and tingling hands and feet. Vitamin B12 deficiency can also lead to mental health problems such as memory loss, confusion, mood swings and depression. Studies have suggested that getting enough vitamin B12 can help reduce the risk of Alzheimer’s.
How to get it: Vitamin B12 is found in animal products including meat, eggs and dairy produce. As it is not available in fruit and vegetables, vegans should make sure they eat foods that are fortified with vitamin B12, such as breakfast cereals, or take a vitamin B12 supplement.

Essential nutrient 5: Iodine

Why you need it: Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also increases the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency. Iodine deficiency is not only common in developing countries, research has also suggested that more than two thirds of teenage girls in the UK and 15 per cent of adult females in the US have an iodine deficiency.
How to get it: Iodine deficiency can be alleviated through the use of iodised salt, which is widely available in many parts of the world. Other food sources of iodine include milk, eggs, fish, seafood and seaweed such as nori and kelp.

Source: Yahoo!

Supercharge your metabolism in 24 hours

2012-07-06T04:10:00.003-07:00

Can you really change your metabolism?

The good news is you can eat and exercise to increase your daily calorie-burn dramatically. We've rounded up the health experts to tell you what food and drink burns-off calories, and the simple changes you can make every day to send that metabolism sky high.

What exactly is metabolism?

"The term 'metabolism' is the rate at which your body performs all of its functions. It's made-up of three components; your basal metabolic rate, which is the amount of energy you need for your body to function at rest, and burn calories at-rest; physical activity level, the amount of energy required to carry-out daily activities, and the thermogenic effect of food; the amount of energy required to digest and absorb food," says Jennie Cockcroft, Nutritional Director for Purely Nutrition.

Eat breakfast

According to Samar Tarabay, a nutritionist from Holland & Barrett , "your metabolism slows-down overnight, as no food is consumed for around nine to 12 hours. When you skip breakfast, you signal your metabolism to slow-down; your body thinks it needs to conserve energy as food is in short supply. Breakfast kick-starts the metabolism, reminding it to get moving. If you're skipping breakfast, your metabolism continues to 'sleep' and not engage in fat-burning activities until you wake it up at lunchtime.'

Vitamins and minerals to give you a boost

"Increase your intake of iodine, zinc and selenium for thyroid health, which governs the metabolism. Calcium speeds up your metabolism, so try to keep moving, as this encourages the lymph system to move faster," advises Jacquie Lane, Nutritional Therapist and Director of Studies at the College of Naturopathic Medicine.

Drink green tea

Green tea contains polyphenols called catechins, which aids liver detox, thus enabling effective metabolism of fats and toxins. Green tea also contains thermogenic which gives the metabolism a nudge to work more effectively,' says Lane.

Go for a walk

Jump off the bus a step early or take the stairs. According to Lane, you should "increase your walking daily, as this really works."

Practise 'mindful eating'

Victoria Wills , wellbeing guru and hypnotherapist suggests using 'mindful eating' to boost your metabolism. "Change your focus away from what you eat, to how you eat. If you eat breakfast on-the-run, or eat lunch at your desk, then make space for half an hour where your only focus is eating, rather than a million things. It takes 20 minutes for your stomach to register that it's full, so you really do need half an hour for your lunch break. The digestive process starts when you look at and smell your food, so you need to focus on your food rather than the PC, chew your food thoroughly, and focus-on what you are eating."

Diet tips to boost your metabolism

Victoria Cleary Ford, dietary therapist for The Pure Package says "variety is the key to a healthy diet, but in the mornings, it can be easier to stick with routines. Eat porridge as it provides wholegrain and fibre, with a teaspoon of ground linseeds, topped with fresh fruit (vitamins) and a generous serving of organic, pro-biotic yoghurt.
If you have time, a slice of rye bread, with scrambled egg with added pro-biotic yoghurt rather than cream. And add fresh tomatoes too.
A glass of fruit juice is a good source of vitamins in the morning, however, it's high in fruit sugar which can cause blood sugar spikes, so dilute with water. During the day snack on nuts and seeds as they are a good source of protein and essential fatty acids, essential for the body to run and burn fat."

Calorie-burning exercise

"The time of day you exercise doesn't have a significant impact on calorie burning. There isn't a best time to work out. However, exercising in the morning helps to kick-start your system and builds endorphin levels to help put you in a good mood for the day. Around 6pm your muscle strength is at its peak and therefore you're less likely to injure yourself. You're also more alert at this time, as research tells us that body temperature and hormones are higher in late afternoon, which means you may get slightly better calorie-burning effect, " advises Steve Miller, lifestyle guru and author of Get Off Your Arse And Lose Weight.
According to Cockcroft, "increasing the amount you exercise will increase muscle-mass, and reduce fat mass. Increasing your body's muscle mass automatically increases your metabolism, as muscle requires more calories to maintain than fat. Try resistance training such as water aerobics or circuit training. During exercise, our bodies use up glycogen stores, so make sure you eat carbohydrate-rich food beforehand such as wholemeal pastas, bread and potatoes."

Source: Yahoo!

Can you change your life in 3 minutes?

2012-05-23T11:30:00.000-07:00

A minute can be as powerful as an hour, if only you use it well. Cosmo tells you how.

Get smarterResearch reveals that solving crossword puzzles stimulates the brain, improves memory and ups your vocab. Also, it distracts the mind from problems and challenges the brain in a non-stressful way. Lesson: spend a couple of minutes a day working a puzzle.

Be an artist
A study published in Applied Cognitive Psychology, Southern England showed that people who doodled retained more information than those who didn't. (Especially at boring conferences and seminars.)

Check your balance
Spending a few minutes balancing your checkbook, noting expenses, and organising bills, will help you handle expenses, plan better, and also prepare for future tax work. Doing it in small installments also makes it a lot less annoying.

Brew
In a recent study, University College, London, researchers noted that drinking a cup of tea, four to six times a day, reduces stress hormone levels in your body. Here's a tip to brew it perfectlyleave the bag in the water for at least two minutes, and keep the cup covered while the tea is brewing.

Hydrate
Dehydration is one of the key reasons of fatigue. If you drink less than eight glasses of water a day, you may be sluggish. Use every free minute to drink as much water as possible. Try it for a week and watch your general energy levels rise.

Floss away
Dentists keep saying it, and we'll say it again: flossing removes bacteria, prevents gum disease and the loss of teeth. Spend a minute or two each day to remove the bacteria between your teeth.

De-clutter
Take the time to clear your drawers of old receipts, papers and trash you've been collecting over the months. "Simplifying your life in any way can help you find more balance, says US-based Denise Landers, CEO of Key Organisation Systems Inc.

Laugh
Scientists say the effects of laughter and exercise are quite similar. You may not have time for a full-fledged cardio session, but you can take out three minutes to watch a funny clip on YouTube.

Breathe
Breathing correctly can cure anxiety. The right way to do it: stand up, stretch and take a couple of deep breaths. Stretch your arms, back, legs, and neck. Take a deep breath through your nose, hold it, and let it out slowly and forcefully. Repeat several times.

Prioritise
Make morning time planning time. Set goals, write them down and place them where you'll see them all day. It will give you a sense of control and empowerment.

Indulge
Not too much, but if you're going to have some candy, pick chocolate. Research reveals that we get an endorphin buzz from chocolate and an energy boost from the slight bit of caffeine in it. You'll agree, it's a delicious way to use spare time.

Learn a word
Sign up for a website that will deliver a new word to your inbox every day, then spend a couple of minutes learning it. In a month, you'll have a brand new, impressive vocabulary.

Refresh
Sitting in the same position for hours can be exhausting. Roll up and down on your toes. This stimulates your circulatory system, and delivers oxygen and glucose throughout your body.

Sing
Studies in music therapy show that singing promotes wellness, manages stress, and improves communication. Most songs last about three minutes, so sing your favourite out loud.

Make a call
Lost touch with people? Make a short call to one person every day, just to say hiit could be an old friend from college, an ex colleague, or someone you'd like to network with. Repeat that call after one month.

Change of scene
Browse the Internet to find a soothing natural scene as your desktop background. Studies conducted by the University of Washington have reaffirmed nature's restorative powers and capability to reduce stress.

Look away
Research has found out that taking visual breaks can relieve sore eyes. Every two hours or so, look at an object 20 feet away for a few seconds. This will relax your eye muscles, instantly.

Filter
Creating e-mail filters will help you keep your inbox free from unwanted mails. Make separate folders so that the next time you are searching for a super important e-mail, you won't waste any time locating it.

Source: Yahoo!

Benefits of Epsom salt

2012-05-23T11:27:00.005-07:00

It can help you quit smoking, and give you clear-looking skin. This humble salt, available at your neighbourhood chemist has multiple benefits.

A wonder salt, you must add to your bath!

What is Epsom salt: Epsom salt is known to help remove nicotine and tar residue from the body. So, if you have a bathtub, add a handful of Epsom salt in your bath water and soak your body in it for 10 minutes. Otherwise, mix a spoonful of Epsom salt in a little water and rub it on to your body, leave for a few minutes and shower. If you use a light-coloured towel, you’ll actually be able to see a brownish residue (that of nicotine and tar).

Stress reliever: Epsom salt is magensium sulphate. Magnesium is necessary for the body to produce serotonin (the happy chemical) that aids relaxation. Too much stress is beleived to drain magnesium from the body. The next time you feel too stressed, an Epsom salt bath will boost the magnesium levels in your body, aiding stress relief.

Soak your feet: If you have foot odour, then Epsom salt can come to your rescue. Add ½ a cup of Epsom salt to half a bucket of warm water and soak your feet for 15-20 minutes – your foot odour will reduce overtime. This does wonders for aches too.

Treating sprains and bruises: Epsom salt has an innate ability to reduce swelling and inflammation – making it ideal for bruises and sprains. The next time you have either of these, an Epsom salt, hot compress (add a cup of Epsom salt in a large pan of hot water) will do the trick.

Face cleanser: Before going to bed, clean your face with your regular face-wash/ cleansing lotion mixed with a couple granules of Epsom salt. It will gently exfoliate and clean your face, giving you smooth, beautiful skin.

Home-made mask: Want to rid your skin of blemishes, try this home-made mask. Mix 1 egg white, 2 tbsp. of milk, juice of half lemon and ½ tsp. of Epsom salt. If you have dry skin, add a spoon of honey.

Exfoliate your skin: Replace that scrub you bought paying big bucks with the humble Epsom salt. Put some on to your hand, wet it and use as scrub. Voila, a well-scrubbed face!

No more greasy hair: Add half a cup of Epsom salt to your bath water and rinse your hair after shampoo. You’ll have greasy hair days, no more.

Source: Yahoo!

Five habits people with lucky skin share

2012-04-24T12:11:00.002-07:00

Are women with naturally beautiful skin just plain lucky? We spill the beans.

Five habits people with good skin share:

Habit #1: They never go to bed with makeup on

After a long, tiring night, it may be the last thing you’d want to do – wash your face. But by now we all know that leaving makeup on can be disastrous for your skin. It clogs your skin’s pores, trapping the oil, leading to dead cell accumulation and even breakouts. Worse, leaving eye makeup on can result in you waking up with itchy, red eyes. So no matter how tired you are, walk up to the sink and wash it off.

We suggest you pour some baby oil onto a cotton ball and remove eye-makeup and then just wash your face with a good face-wash. This is less cumbersome in comparison to using a cleansing lotion. Do this only on nights that you are very tired. Otherwise go the elaborate way, as it removes any trace of leftover makeup.

Habit #2: They wear sunscreen everyday

The sun’s harmful rays are known to be a major cause for skin damage; even causing early ageing. So this is definitely one thing you mustn’t skip before heading out during the day. Experts recommend using a sunscreen with SPF 30 at least in combination with a moisturiser. Even oily skin needs external moisture application. But choose one that isn’t too heavy.

Habit #3: They keep their hands off their faces

Many people can’t seem to keep their hands off their faces. This is one nasty habit. By doing this, you’re transferring all the bacteria from your dirty hands — that have touched all things under the sun — onto your face. And now we know why your skin has been breaking out.

Keep your hands strictly off your face. Don’t touch it unnecessarily, when you have to use clean hands.

Habit #4: They get their beauty sleep

When one doesn’t get adequate zzzz time, it shows on the skin. All those lucky women who have glowing, radiant skin never skimp on their sleep. Sleep time is when your skin repairs itself, if you take that away from it – your skin is likely to look haggard.

So get at least 8 hours of sleep a day. Unless you’re doing that you are missing out on the last burst of growth hormone that is released during the last stage of sleep. This growth hormone is known to play a key role in carrying blood to the skin’s surface, which oxygenates the skin and improves its overall appearance.

Habit #5: They don’t overdo it

This one is of utmost import. The best skincare regimes are those that are done in balance. By this we mean, not overdoing them in your hunt for perfect skin. Over cleansing, over moisturising and over medicating the skin upsets the balance. For example, you’re having breakouts, and so you try using a host of products that control oil secretion. When you do this, you end up over-drying your skin, and this puts the sebaceous glands in your skin on alert, and they begin to produce more oil, resulting in more breakouts.

So wash your face two times a day. Moisturise it and apply sunscreen in the morning. At night, make sure you remove all makeup and apply a night cream that suits you. Get facials once a month or perhaps every 15 days if you think your skin needs one. But don not over do any skincare regime.

Also read:

Source: Yahoo!

The Superfood that Fires Up Your Metabolism

2012-04-24T12:02:00.001-07:00

Today I listened to a podcast about hot new flavors and one of the top trends was spicy peppers, particularly interesting combinations like jalapeno mango or chili lime...yum! I was thrilled because hot peppers are one of the natural seasonings I feature in my newest book S.A.S.S! Yourself Slim. Rather than adding salt or sugar, I flavor each meal with five types of natural seasonings: hot peppers (jalapeños, chili pepper, crushed red pepper , cayenne, etc.); herbs and spices (basil, garlic, rosemary, cinnamon, vanilla, ginger, etc.); vinegar (balsamic, champagne, brown rice or infused options like fig, pear, or pomegranate); tea (green, black, white, and oolong); and citrus juice or zest. In some recipes I combine several seasonings, like stir-fry options that use brown rice vinegar, a splash of fresh squeezed citrus juice, garlic, fresh grated ginger, and crushed red pepper. I also like to use hot peppers as a garnish, like in this picnic snack, which includes sliced red jalapeno on top of whole-grain crackers spread with garlic-basil pesto.

I had to build up my tolerance for peppers and spicy seasonings over the years, but I'm glad I did, because there are numerous benefits to including some heat in your diet. One study from Purdue University found that cayenne pepper helped curb appetite and increase calorie burning. Over six weeks, the researchers tracked 25 people, half of whom liked spicy food and half of whom did not. They consumed either no hot pepper , their preferred amount, or a standardized amount, which was about half a teaspoon. Both groups burned more calories when they consumed hot peppers, and those who were infrequent eaters of spicy food also felt less hungry after eating the spice and experienced fewer cravings for salty, fatty, and sweet foods.

And, in addition to a boost in metabolism and appetite regulation, peppers offer other important health benefits:

They help clear congestion
Capsaicin , the substance that gives peppers their heat, is similar to a compound found in many decongestants. If you add a dash of cayenne pepper to a cup of hot tea it will help stimulate the mucus membranes that line your nasal passages to drain so you can breathe easier.

They boost immunity
Peppers are an excellent source of both vitamin C, which supports immunity, as well as vitamin A, which helps to form mucous membranes, barriers that keep germs out of your body.

They're heart healthy
Peppers have been shown to fight heart disease by lowering "bad" LDL cholesterol , increasing "good" HDL, and improving circulation.

They reduce ulcer risk
Many people think that hot peppers cause ulcers, but in fact the opposite is true. We now know that most ulcers are caused by bacteria, and hot peppers help to kill that bacteria.

Source: Yahoo!

The No-diet Plan: The Easiest Way to Lose Weight Without Feeling Deprived

2012-04-22T07:45:00.002-07:00

By Sarah B. Weir,

Let's face it, dieting is not fun. Eating is fun and moreover, necessary. However, if you, like many of us, have padded out with a few extra pounds this winter, you might be considering a slim-down plan for summer.

Here's a secret: losing five to ten pounds doesn't have to be torture. Unless your eating habits have truly gone off the rails (in which case you should speak with your doctor who may refer you to a registered dietician or nutritionist), you don't need to, and shouldn't, drastically alter your regular routine.

Crash diets are unhealthy. They cause unpleasant side effects such as dehydration, kidney stones, bad breath, and dizziness. Dramatically cutting back on calories can also lead to weight cycling—when you gain back more than you initially lost. In fact, the majority of dieters regain all those hard lost pounds plus more within a couple of years.

The no-diet plan

The Academy of Nutrition and Dietetics says the safest and most realistic weight loss goal is about one pound a week. Losing one pound means cutting back on about 3,500 calories. By eliminating 500 calories a day you will shed a pound a week at a healthy rate without feeling deprived.

Rather than thinking of this strategy as a diet, look at it as a budget. If you are broke, you make a tasty, cheap cup of coffee at home rather than ordering a grande at Starbucks (or at least you should). How can you make the daily swaps in your eating and activity patterns that will be the least painful?

Here are ways to cut or burn 50, 100, and 200 calories. Mix and match what works for you as long as the items you choose add up to 500 calories a day. You will soon be on the way to a sleeker physique, just in time for beach weather. Another benefit of swapping, trimming, and adding doable exercise is that your smart new habits will help you keep the weight off over the long run.

50 calories

Eat one piece of toast in instead of two, or have an open-faced sandwich
Mix juice with half water
Swap one cup of skim milk for one cup of whole milk
Eat one small handful of nuts rather than one large handful
Leave the cheese off your sandwich
Swap mustard for mayo
Leave the butter or oil off your vegetable
Swap a turkey burger for a beef burger
Swap vinaigrette for creamy salad dressing
Skip one cookie
Stand or pace when you are on the telephone instead of sitting
Push a baby in a stroller for 15 minutes
Cook a simple meal instead of ordering take out
Mow the lawn
Take the stairs (ten minutes per day)
Do a quick stretch and free weight routine while watching TV
Give a 15-minute massage
100 calories

Eat one medium apple or orange instead of drinking a glass of juice
Skip eight ounces of juice
Eat a small sandwich instead of a regular sandwich
Eat one rather than two eggs
Eat one tablespoon of peanut butter instead of two
Eat plain cheese or vegetable pizza instead of pepperoni or sausage pizza
Eat broth-based soup instead of cream-based soup
Eat a half-cup less rice or pasta
Eat a baked potato instead of French fries
Eat baked chips instead of fried chips
Choose a skinless portion of chicken
Cut a six ounce steak in half and save the rest
Swap one cup of frozen yogurt for one cup of ice cream
Eat a half a piece of cake or pie instead of a full serving
Eat a cup of fruit instead of candy
Skip a glass of beer or wine
Choose light beer or wine instead of a cocktail
Downsize your plates, bowls, and glasses
Play with kids at the park for 30 minutes
Walk a dog for 30 minutes
Take an easy 45-minute bike ride
Go shopping for an hour

200 calories
Swap one cup of Kellogg's All Bran or Corn Flakes with a teaspoon of sugar for one cup of granola
Eat an English muffin with fruit only jam instead of a bagel with cream cheese
Eat carrots and hummus instead of chips and guacamole
Skip the bread and butter when dining out
Skip dessert
Skip a cocktail
Skip a can of soda
Bring air popped or light microwave popcorn to the movies
Drink an espresso instead of a latte with sugar
Order a salad and an appetizer instead of a starter and main course
Skip seconds
Eat sorbet instead of ice cream
Dance for 30 minutes
Go bowling for an hour
Clean your house or garden for an hour
Rearrange your living room
Jog for 30 minutes
Go to a yoga class
Hand wash your car
Park ¾ of a mile away from work and walk the rest (both ways)

More great tips from Susan B. Weir on her blog.
Source: Yahoo!

Mistakes That Up Your Risk of Food Poisoning

2012-04-16T04:00:00.003-07:00

We take every precaution to avoid food poisoning: We use separate cutting boards for meat and vegetables, we scrub our fresh fruit, and we disinfect just about everything. But when we focus so intensely on the major causes of food poisoning--undercooked food, unclean surfaces--little mistakes can easily slip through the cracks. Yet it's these tiny blunders that can lead to a massive case of nausea, vomiting, diarrhea, and fever.

Are you unknowingly putting yourself at risk? U.S. News has gathered a list of common ways to give yourself food poisoning.
Not washing out your shopping bags

Reusable grocery bags may be good for the environment, but they're not always good for you. According to the Academy of Nutrition and Dietetics, only one in every six people washes out reusable shopping bags on a regular basis. This can turn your handy totes into a breeding ground for bacteria, with juices from raw meat mixing with ready-to-eat foods like bread and fruit, the academy says. To help keep your food safe in transit, be sure to regularly wash your reusable bags in the washing machine or with hot, soapy water. You should also take care to separate your groceries: Use one bag for meat, poultry, and fish, and another bag for vegetables. When you've finished unloading your bags, store them in a clean, dry location (the trunk of your car doesn't count).

Keeping groceries in the car

The key to food safety is keeping food at the correct temperature. This can be a bit tricky when you're transporting your groceries from the store to your fridge--especially if you leave them in the car while you run other errands. If you can't head straight home from the store, bring along insulated bags for meat and dairy products to prevent spoiling.

Ignoring the temperature of your fridge

Tucked away in the refrigerator, chicken should keep for one to two days, red meat for three to five days, eggs for three to five weeks, and butter for one to three months. But only if your fridge is running at the proper temperature. The Academy of Nutrition and Dietetics insists that you keep your fridge at or below 40 degrees Fahrenheit and your freezer below zero degrees Fahrenheit. Other fridge-safety tips include keeping a thermometer on the middle shelf, and storing food in their original containers (those built-in egg holders don't keep eggs cool enough) labeled with an eat-by date.

Cleaning with a sponge

The point of wiping down your countertops is to eliminate bacteria, not spread germs around. That said, the last thing you want to use is a damp sponge or kitchen rag. Unless the sponge is fresh out of the wrapper, you're most likely making the situation worse. You're better off using paper towels and a kitchen-safe cleaning solution. However, if you're not one to overuse paper products, sanitize your sponges by washing them in the dishwasher or by moistening them and microwaving them for 30 seconds.

Casually rinsing

We've all done it: Gulped down a glass of water, swirled some hot water around in the cup, and placed it in the dish drainer. Or used our kitchen scissors for a quick snip of a meat package, dipped them under running water, and called it a day. But anything coming in contact with your mouth or with raw meat carries bacteria and needs to be washed in hot, soapy water.

Overusing antacids

Strange as it may be, people who regularly use antacids to control heart burn and acid reflux put themselves at a higher risk for contracting food poisoning. According to the Mayo Clinic, our bodies have a variety of natural defenses against food-borne illnesses, and stomach acid does a very good job of eliminating ingested bugs like salmonella. Antacids lower your stomach's acidity, allowing these bugs to make their way into your intestines. To help protect yourself, only use antacids when necessary, not as a preventative measure.

Letting critters on your countertops

Fido and Fluffy can't stand the heat, and your stomach can't stand the germs they bring to your countertops. Each step they take on your cooking and eating surfaces leaves behind traces of dander and feces, which raises your risk for illness. Animals can also carry Campylobacter enteritis, a bacterium that the Centers for Disease Control and Prevention cites as one of the leading causes of diarrheal illnesses in the United States. To avoid Campylobacter, keep your counter and table off-limits to your furry friends, and wash your hands thoroughly after spending time with your pets.

Source: Yahoo!

What is a Healthy Breakfast?

2012-04-16T03:57:00.000-07:00

Understanding Dynamics of Healthy Breakfast

• Firstly, a healthy breakfast doesn’t need to be very low in calories. In fact, your breakfast should be more fulfilling than your lunch and should contain more calories than your dinner.

• Yes, fat content in breakfast should be low but this doesn’t mean absolute elimination of anything containing a bit of fat. For instance, butter used in minimal amounts is within the realm of eating healthy during the morning.

• A healthy breakfast should be able to keep you full until the lunch time arrives. Ideally, you shouldn’t have anything else besides a cup of tea and biscuit or two between lunch and breakfast.

• Breakfast that is devoid of sufficient carbohydrates and proteins tends to work against your weight loss goals. A lighter breakfast will be digested sooner, inducing a dip in the blood sugar levels. This leads to hunger pangs and sugar cravings, making your snack insensibly.

• A truly healthy breakfast should provide you sufficient energy to kickstart your day. Ideally, the break items should be able to induce physical and mental energy. People who attend work after having a fulfilling breakfast are more likely to be more alert and energetic through the office hours.

Quick & Healthy Breakfast Ideas

PrevNext

Photo by ThinkstockFri 16 Mar, 2012 12:30 PM IST

"A healthy breakfast is the most important meal of the day,” says Dr Jyothi Prasad, chief dietitian, Manipal Hospital, Bangalore.“There’s a nearly ten-hour long gap between dinner and breakfast, during which the body is on fast mode. As the name suggests, breakfast is the meal you eat to break that fast,” explains Dr Prasad, “It refuels your body with essential nutrients to kick-start your day. So don’t skip it.”

Choose Breakfast Cereals with Care

Every nutritionist advised to go heavy on complex carbohydrates and a variety of cereals during breakfast. Complex carbs contain a high amount of fiber and help to regulate blood sugar levels. Thus, muesli or vermicelli along with multi-grain breads and cookies are good breakfast, cereal choices. Other options include oatmeal and porridge. Getting sufficient carbs is vital to fight-off the hunger pangs and awaken you psychologically for the day ahead. Carbs are also vital during breakfast if you workout during the mornings. Try to avoid processed or refined cereals in all forms including breads, biscuits and buns. Cornflakes aren't the greatest choice from the perspective of eating a fulfilling breakfast. Further, many varieties of cornflakes are quoted with synthetic sugar.

Enrich Breakfast with Fruits

Fruits are an essential part of any recipe for creating a healthy breakfast. Fruits provide a ready mix of vitamins, minerals and many micronutrients that strengthen our immunity. The natural sugars found within fruits help to increase our energy levels, giving us that much needed burst-of-energy to tackle the rushed morning hours. The high-fiber content ensures that our bowel movement is regulated and distressing problems like bloating or constipation are kept away. This includes banana that are high in carbs, mangoes or pomegranates that have a very sweet taste and watermelon for its thirst-quenching, refreshing taste.

Breakfast without Eggs is Incomplete

To feel fuller through the day and fuel your body through the rigors of office-work and morning gymming, you need eggs. Having at least two eggs is recommended for an adult.

Understand Utility of Milk for Breakfast
Some people think that milk is just a traditional breakfast item and doesn’t possess any noteworthy quality. Milk is among the rare foods that contain Tryptophan. This biochemical is needed for the uptake of Serotonin—the feel-good hormone in our body. Thus, a glass of milk ensures that you start your day with a natural, anti-stress aid.

Concluding Thoughts

The best way to keep your breakfast healthy and interesting is trying different alternatives for each breakfast ingredient. This includes trying different fruits, soy milk, different multi-grain breads and eggs cooked in different ways. (Health, MensXP.com)

Source: Yahoo!

5 beauty bummers an how to beat them

2012-04-16T03:52:00.003-07:00

BRITTLE, DISCOLOURED NAILS

WHAT CAUSES IT: We often think that leaving on nail polish too long can lead to yellow nails, which are also easily breakable. While that is true, the biggest culprit that causes yellow brittle nails is a fungal infection. "Nail discolouration could be due to fungal infections, trauma, calcium deficiency and other hereditary nail disorders. In most cases, discoloured nails are a result of infections with common fungi that can be found in the air, dust and soil. Chronic medical conditions like diabetes can also affect the appearance of nails," says Dr Simal Soin, dermatologist, Three Graces, New Delhi. "Brittle nails or nails that are prone to breaking show vitamin and mineral deficiency. It can also be due to a long-term habit of nail biting," adds Dr Indu Tolani, dermatologist, Clinic Dermatec, New Delhi .

TACKLE IT: Proper hygiene is very important to fight against fungal nails. It is also recommended not to apply polish to nails suspected of infection. In case of severe problems it is better to consult a doctor rather than stick to home remedies. Dr Soin advices that if nails get brittle as well as discoloured, see a doctor for prescription medicines. Agrees Tolani, who suggests that you need to treat the infection first. "Oral calcium and Vitamin D3 supplements and oral antifungal medications can be prescribed. Locally nail lacquers are used to improve fungal infections," adds Soin.

QUICK FIX: If you have brittle nails that are prone to breakage, then you can camouflage this by opting for artificial gel. UK-based nail and hair expert Pammy Kaul suggests that gel-based artificial nails are the best solution for women with nails that refuse to grow. "The gel nails are easy to apply and you have the option of deciding on your nail length. They are also gentle on the nails. In fact we have found that people with nail-biting problems actually forget to bite their nails once they start wearing gel-based nails." To strengthen the
nail bed of brittle nails, Tolani suggests that you apply coconut oil every night on your nails. During the day, keep the nails shiny and strong by massaging
in Vaseline.

DRY, DARK KNEES AND ELBOWS

WHAT CAUSES IT: The skin around the knees and elbows is thicker by comparison, and tends to have more pigment than the rest of our body. But constant rubbing and dry skin conditions can actually make the areas darker, drier and harder as time passes. "Many women also get dark pigmentation around their neck, along with their knees and elbows, which is caused by sun exposure, and sometimes it can be due to an allergic reaction to the hair colour that you use. For many, it can also be due to atopic dermatitis, where you will notice thickening and scaling of the skin," explains Tolani.

TACKLE IT: If your dark knees, elbows and neck are due to dryness, try this: use a good body scrub and spend a little extra time during your shower sloughing off the dead skin layer. Do not rub too hard. Pat the area dry and apply rich body butter. Another useful home remedy: mix lemon juice with olive oil and fine sugar granules, apply on the dark, dry areas, rub gently and wash off with tepid water. This works both to lighten the area and moisturise it. When heading out in the sun, you can apply whitening body lotion to ensure that your skin is protected from the sun and extra pigment production.

FIX IT: Tolani says that it is not always possible to completely wipe away pigmentation, but you can lighten it with whitening peels. Always consult a dermatologist if you are planning any treatment. In case of atopic dermatitis, your dermatologist will be able to prescribe the right treatment depending on the stage of your condition.

PATCHY SKIN, UNEVEN PIGMENTATION

WHAT CAUSES IT: Uneven melanin deposition under the skin leads to patchy skin or pigmentation. Pigmentation can appear on your face in two different forms-big patches or as small brown spots. In most cases, the sun is the biggest culprit. Photo damage to the skin leads to melanin getting concentrated in one area. Pigmentation, especially the patchy kinds, is caused by hormonal imbalance. During pregnancy, many women get dark patches on their face and body due to increased hormone levels. In most cases, this kind of pigmentation subsides once the baby is born. However if the pigmentation persists even after delivery, it is important to check with a doctor.

TACKLE IT: First and foremost you have to protect your skin from the sun, and then use products that have melanin inhibitors so that your skin can get even toned, advises Dr Belliappa BR, consultant dermatologist Apollo Hospital, Bengaluru. You have to protect your skin from the harmful rays as your first line of defence. You can use skin brightening creams which have sunscreen and melanin blockers. While the cosmetic products show results to a certain extent, for real effectiveness, try medicated anti-pigment lotions and creams as they have a higher ingredient potency.

FIX IT: Besides using concealers and camouflage make-up, check with your doctor for the actual cause of pigmentation on your face. Belliappa says that laser treatments are a good option to wipe away patchy skin. He also suggests going for lightening peels which can help you deal with pigmentation to quite an extent. In case the pigmentation is very strong, check with your dermatologist for prescription pills.

HAIRY FACE, CHEST, NECK AND BACK

WHAT CAUSES IT: Hirsutism or excessive hair on your face, chest, neck and back is often caused by hormonal imbalance. Informs Soin, "Strong and excessive hair growth on the chest, back and neck could be indicative of a medical condition called idiopathic hirsutism. The excessive hair growth can also occur due to polycystic ovarian disease."

TACKLE IT: The easiest way to tackle excessive hairiness, especially on your face, is to go for regular threading sessions. It can be a painful affair. If your hair quality is thin then you can also bleach the area. However Tolani suggests opting for laser hair removal for long-term results.

FIX IT: It is advisable that you seek the help of a doctor if the growth is dense or you notice a gradual increase in hair density. "In the case of idiopathic hirsutism, the treatment must aim to stop or at least slow down the formation of new terminal hair growth. Generally, the treatment procedure includes three steps, androgen suppression if it involves androgen excess problem; peripheral androgen blockade; and mechanical or cosmetic removal and destruction of unwanted hair," advises Soin.

CELLULITE OR ORANGE PEEL

WHAT CAUSES IT: Cellulite has very little to do with being thin or fat. Cellulite is the orange peel appearance of the skin on the thighs which has to do with hormonal, hereditary and postpartum causes.

TACKLE IT: The best plan to minimise the appearance of cellulite and stop its proliferation is to strengthen the fibres of the connective tissue so that no more fat can permeate into the dermis," says Soin. Some positive changes in lifestyle like a diet comprising salads and fruits over fried snacks, and keeping oneself well hydrated may also help to manage cellulite. "Regular exercises that help drain toxins from the body is also important in dealing with cellulite," adds Tolani.

FIX IT: While you cannot ever banish cellulite from your body, you can try cellulite treatments such as mesocellulite, LPG, Triactive laser and thermage. Both Soin and Tolani stress on the point that the anti-
cellulite treatments should be done by a trained person-the treatment can help reduce cellulite by about
20 per cent. Both the doctors also say that creams selling the anti-cellulite dream do not work because they cannot penetrate deep under the skin. "Because of its structure under our skin, cellulite can recur after treatment, and in most cases never go away," explains Soin. So stay informed and make the right
beauty choices.

Reproduced From Prevention. © 2012. LMIL. All rights reserved.

Source: Yahoo!

Our Health and Fitness care

Daily Yoga for Abs

When it comes to getting the perfect body, no workout technique is more effective than yoga.

1. Hand and Knees BalanceThe following posture tests core strengths, builds muscular mass, improves balance while building your abs at the same time.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)This posture is great for building resistance in the abdominal muscles, along with strengthening the spine.

3. Plank Pose (Vashisthasana)This yoga posture can be continued from the Downward-Facing Dog pose discussed earlier. This enhances resistance in the abdominal muscles and also improves the strength in the arms and shoulders.

5. Hand to Foot Pose (Padahastasana)This posture renders spinal flexibility and muscular strength along with incredible abdominal toning.

6. Half-Wheel Pose (Ardha Chakrasana)This posture is extremely helpful in completely stretching the abdominal and spinal muscles and can be performed as the great precursor to the Hand-to-Foot Pose.

Drop a dress size without dieting

Top tips to tone up and lose the fat

Super six toning areas

Super six toning areas

Drop a dress size exercise 1: Stomach exercises

Drop a dress size exercise 2: Obliques (Sides of the abdomen)

Drop a dress size exercises 3 & 4: Thighs and bottom exercises

Drop a dress size exercise 5: Underside of upper arms

Drop a dress size exercise 6: Core exercises

Drop a dress size exercise 7: Good core exercises include

Drop a dress size, question 1: Bulking up through exercise?

Drop a dress size, question 2: How often should I train?

Drop a dress size, question 3: How many times should I complete an exercise?

Resistance exercises (triceps, obliques and stomach)

Core exercises

Cardiovascular exercises

The end results of dropping a dress size without dieting

Top 10 health mistakes to avoid

How to be healthier

Health mistake 1: Binge drinking

Health mistake 2: Substituting the gym for daily activity

Health mistake 3: Thinking ‘low fat’ means ‘low calorie’

Health mistake 4: Social smoking

Health mistake 5: Drinking too much caffeine

Health mistake 6: Failing to set up your workstation properly

Health mistake 7: Performing unsafe sex

Health mistake 8: Not checking yourself out

Health mistake 9: Keeping water in a re-used plastic bottle

Health mistake 10: Bottling up stress

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1. Digestion

2. Aging

3. Virility

4. Antioxidants

5. Inflammation

6. Cleanser

7. Heart

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How to eat less and lose weight without feeling deprived

Calorie saver 1: Buy a non-stick pan

Calorie saver 2: Recreate your favourite treats

Calorie saver 3: Spice up your meals

Calorie saver 4: Skip the condiments

Calorie saver 5: Buy smaller plates

Calorie saver 6: Chew more slowly

Calorie saver 7: Cut back on liquid calories

Calorie saver 8: Get more sleep

Calorie saver 9: Choose filling foods

Calorie saver 10: Pay attention to your meals

10 things to incorporate in Your Home and Decor for Good Health

With the launch of Lifebuoy's Global Handwashing Day campaign, Dentist and Post Graduate in Hospital and Health Management, Dr.Garima Malik, brings forth some innovative ideas that you can incorporate in your home decor for good health.

Health Benefits Of Honey

1. Immunity booster

2. Skin Care

3. Aids Weight Loss

4. Cancer preventive properties

5. Vitamins and Minerals

6. Relaxes the throat

7. Healing Properties

8. Induces Sleep

Dengue: Symptoms, causes and treatment

10 Hygiene Rules to Teach Your Kids from an Early Age

30 Ways to Prevent Diabetes

1. Weight Management

2. Exercise

3. Avoid Trans-Fats

4. No Sugar

5. No Refined Carbohydrates

6. Fibre

7. No Smoking

8. Fresh Fruits

1. Hand and Knees Balance
The following posture tests core strengths, builds muscular mass, improves balance while building your abs at the same time.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This posture is great for building resistance in the abdominal muscles, along with strengthening the spine.

3. Plank Pose (Vashisthasana)
This yoga posture can be continued from the Downward-Facing Dog pose discussed earlier. This enhances resistance in the abdominal muscles and also improves the strength in the arms and shoulders.

5. Hand to Foot Pose (Padahastasana)
This posture renders spinal flexibility and muscular strength along with incredible abdominal toning.

6. Half-Wheel Pose (Ardha Chakrasana)
This posture is extremely helpful in completely stretching the abdominal and spinal muscles and can be performed as the great precursor to the Hand-to-Foot Pose.