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7 Foods to Avoid to Stay Healthy

There are some foods that are good for you and then there are some that are okay in moderation. You can even get away with a slice of pizza or that rich piece of chocolate cake once in a while but if you want to stay healthy and lose some weight, here are 7 foods you are better off completely avoiding.

1. Margarine
What was once considered as a healthier alternative to butter, margarine is actually loaded with artificial ingredients and is highly processed. You are better off staying away from this and opting for real butter instead!

2. Sugary Drinks
These include all your soft-drinks, fruit juices you believe are healthy and whether you believe it or not, even your diet sodas! These usually have a large amount of sugar and are absolutely detrimental to health.

3. Artificial Sweeteners
No, they are not safe options! Not only do they cause weight gain but they also alter the way your body breaks down glucose and often lead to obesity.

4. Cereals
While trying to stay fit, the first thing that most people do is have breakfast regularly and they almost always reach out for cereals. However, your breakfast cereal might have more sugar than you expect and it might be the very thing that is sabotaging your diet.

5. Frozen Meals
All frozen meals are loaded with preservatives like sodium that make it last longer. Sodium makes you retain water and as a result, you bloat. Stay clear from frozen meals if you are looking at weight loss!

6. Energy Drinks
Yes, energy drinks are advertised to contain fortified vitamins but here is the problem. The body does not process fortified vitamins the same way it does for the natural ones. Not just this, they also have a very high amount of sugar.

7. Microwave popcorn
Popcorn is one of the healthiest snack options available because its low in calories and high in fibre but here is the problem – Whenever you reach out for microwave popcorn don’t forget that it is loaded with preservatives and chemicals and screams unhealthy!

References:

http://thefaileddieter.com/7-foods-to-avoid/

http://www.epyk.com/293/10-foods-you-must-avoid-if-you-want-to-be-healthy/2/

Things to keep in mind before starting yoga

Yoga has taken not just the country but the world by a storm – if you are having a conversation about fitness, odds are someone will mention about how “yoga!” is the best way to stay fit. It is not without reason that everyone seems to praise yoga. It is truly one of the best things that you can do to stay fit.

Yoga definitely brings with it a whole lot of benefits but before you decide to join a yoga class, here are somethings to keep in mind.

1. Evaluate your goals

What are your fitness goals? Do you want to quickly drop a few pounds or do you want to find something that will help keep you fit over a long period of time? Yoga is a great exercise to practise for both losing weight and staying fit but it is definitely not something that will give you instant results!

2. Decide the style of Yoga

There are different styles of yoga out there that are meant to help people with different needs – For instance a basic Hatha Class will help you stay fit and healthy where as it is good to go for a Power Yoga or Ashtanga yoga class to lose some weight. Do your research according to your goals before signing up!

3. Finding a Teacher

It is important to find a good yoga teacher who can lead your practise in a systematic and correct manner. There are many places that “claim” to teach yoga but often are not very authentic. Ensure that you find the right teacher in order to get the benefits out of yoga!

4. Evaluate your lifestyle

Yoga is not just an exercise – It is a way of life! Although you might not be able to make a lifestyle shift at one go, make sure you eat healthy and sleep on time as you start yoga as this will help you to reap maximum benefits from the routine.

5. Keep an open mind

Like all good things, the benefits of yoga will take some time to manifest into your life. Ensure that you are patient and consistent with your practise before wanting to see any results.

Reference:

http://www.stylecraze.com/articles/basics-to- take-care- of-before- starting-yoga/#gref

Busting Leprosy Myths!

Get your facts right – “The biggest disease today is not leprosy but it is the feeling of being unwanted!”

Sometimes, social stigma can be harder than the condition itself and leprosy is a clear example of this.

Leprosy is a contagious disease that affects the skin, mucous membranes, and nerves, causing discoloration and lumps on the skin and in severe cases, disfigurement and deformities. It is one of those diseases which is not talked about often and it is perhaps because of this that there are many myths about leprosy that are perpetuated.

Here are some common leprosy myths – With World Leprosy Day just gone by, let’s vow to not just get more aware but also educate people and help eradicate these myths!
– Leprosy is not treatable
This is the biggest myth of it all – Once someone is diagnosed with leprosy it is definitely possible to treat the disease. It is only when people don’t approach a doctor immediately that the condition worsens but leprosy is definitely curable and can be done so when diagnosed and treated on time.

– Isolating people with leprosy
Leprosy is contagious – however what most people do not recognize is that once treatment for leprosy start, the risk of the disease being contagious is curbed. It then becomes very unnecessary to isolate someone with leprosy and it is nothing more than a mere ill-conceived notion.

– Leprosy can cause parts of your body to fall off
It is widely believed that leprosy can cause your fingers, toes and limbs to drop off – leprosy causes nerve damage which can lead to compromised sensory and motor functions in the body but this does not mean that leprosy causes these parts to fall off!

– Leprosy has been completely eradicated
No – leprosy is still a problem in the world and so is the social stigmas attached with it, which makes it difficult for people to approach doctors to get treated. It is only by fighting these prejudices that we will encourage more people to come forward and get treated for Leprosy.
– Leprosy affects only older people
Leprosy is caused by bacteria – Almost 95% of the world’s population is naturally immune to this bacterium but when the person is not immune, the bacterium develops into the disease. Leprosy usually has a longer incubation period which is perhaps why you would see many older people suffering from the disease but leprosy can affect a person irrespective of their age.

References:

https://www.lepra.org.uk/News/six-leprosy-myths-busted

Treating PMS to ensure your well-being

Bloating, weight-gain, mood-swings, food-cravings and no inclination to do anything? It is not too hard to guess that these relate to pre-menstrual symptoms. You don’t have to resign yourself to the fact that this is how it is going to be every time you experience PMS.

In fact, you can be happy and healthy through the month if you manage PMS better!

Here are some things you can do to treat PMS:

1. Cut down on stimulants
Cutting down on stimulants like tea, coffee, cigarettes can make a world of difference to your menstrual health. Try avoiding them completely when you are closer to your cycle to feel much better.

2. Stay Active
Getting at least 45 minutes of activity every day – this helps ease depression and anxiety which are two dominant symptoms during your PMS. By managing these symptoms with regular exercise you are indirectly empowering yourself to feel better during your cycle.

3. Eat Healthy
Avoid the temptation to binge on sugar or something fried even if you ‘feel’ like it – it’s only going to make you feel worse! Eat green vegetables, fruits and whole grains and cut back on sugar, fat and salt.

4. Relax
Taking some time off to relax and de-stress can help reduce PMS – spend some time without your gadgets, get a massage, stretch and even simply meditating for a few minutes can help you feel a lot better.

5. Monitor your dinner time
Making it a point to not eat too much close to your bedtime – your last meal for the day should be at least 3 hours before sleeping!

6. Take supplements
Consult with a physician and understand if you are deficient in any nutrient – Fixing this will go a long way in ensuring that you feel healthy and comfortable throughout and especially during your cycle.

7. Manage stress
Whether you are dealing with deadlines at work, a high pressure job or something at home that is stressing you out – make sure you spend some time to prioritize and solve the problems that are bothering you.

Reference:
http://www.everydayhealth.com/pms-photos/10-healthy-ways-to-manage-pms.aspx

10 Ways in which you can deal with Anxiety.

A little anxiety is something that is very common if not human – everyone feels it at some point. However, is anxiety interfering with your everyday activities? Do you feel so much anxiety that it goes to the extent of disrupting your work and social life?

Here are 10 ways in which you can deal with it!

1. Limit Stimulants
Any kind of stimulant like coffee, alcohol or cigarette can make your anxiety worse. Make sure you cut down or even better, completely avoid them.

2. Eat a balanced diet
It is important to eat a nutritious diet without skipping meals to ensure that you don’t feel stressed out which in turn causes anxiety and depression.

3. Meditate
You don’t have to learn any special kind of mediation – Just closing your eyes, taking mindful breaths and staying in one place for about 10 minutes a day can greatly improve concentration and help reduce anxiety.

4. Exercise
Exercise helps release a hormone called endorphin which keeps you happy and relaxed. Getting enough exercise is the first step to tackling feeling frustrated, helpless and anxious!

5. Understand what triggers your anxiety
By spending time on thinking about why you feel anxious you learn how better to manage anxiety. Self-awareness is key to managing any mental stress and anxiety is no different.

6. Take time off
The first step to manage anxiety is to know that it is okay to take some time off. Whether it is to take a few minutes off during the day when you are feeling on the edge or a weekend off when you think it is too much, make sure you remember to take the time you need!

7. Make check-lists
A large part of anxiety involves panic around not knowing what to do – Have a clear check-list of what you have to get done during the day so that you don’t allow space for panic.

8. Practise mindful breathing
A good technique to control anxiety is to practise mindful breathing whenever you are stressed. Taking a couple of deep breaths helps you to de-stress and think clearly.

9. Practise positivity
Imagining the worst case scenario in every possible situation will only increase your anxiety. Maintain a positive and try to think of good things in order to stay happy and healthy.

10. Talk to someone
Last but not the least, let your friends and family know that you do have anxiety troubles. It would make it a lot easier to deal with anxiety when there are supportive people around.

Are you getting enough protein in your diet?

Protein is a very important nutrient that is essential for all of us and here is the sad truth – Most of us are not getting enough protein! As an important building block in your body which gives you energy and also helps repair your body, it is vital that you get enough protein.

Here are some signs that you might not be getting enough protein:

1. Food Cravings If you are craving for something to eat constantly, especially in between meals and if you have a strong sugar craving after every meal it is probably because you are deficient in protein. If you fix your low protein diet, you will see that your cravings gradually disappear.

2. Pain in muscles or joints and slow recovery If you feel that you are weak and you constantly have muscle or joint pain, it is a clear sign of protein deficiency. Since protein is the nutrient that helps your body to recover, slower signs of recovery from an injury means that you have to include protein rich foods in your diet. 3. Do you have healthy hair skin and nails? Brittle hair, skin that is peeling out and nails that break often are signs that there is a nutrient deficiency. Ever wondered what is the secret to looking young? It just might be protein because it ensures that your skin, hair and nails are shiny and stay in great health.

4. Do you fall sick regularly? Feeling tired and exhausted all the time or are you are constantly falling sick and in need of medical attention? It is your body’s way of asking you to relook at your diet – often the solution is just adding more protein to it!

5. Mood swings If you find yourself a victim of mood-swings that leave you feeling happy and enthusiastic to tired and unwilling to work, all in a matter of a few hours, it probably has more to do with what you ate than who you are. Mood swings are a common side-effect of protein deficiency!

Eating more protein might be something really simple that we all read in our middle-school textbooks but it truly is one of those fixes that can go a long way to fix your health!

Reference: http://www.mindbodygreen.com/0-24225/7-surprising-signs-youre-not-getting-enough-protein.html http://www.nutritionexpress.com/showarticle.aspx?articleid=224 https://www.organicburst.com/blogs/ob-life/27257988-signs-you-need-more-protein-and-how-to-get-enough

7 Fitness mistakes women make

Every woman wants to stay fit, healthy and toned. However, there might be some small mistakes you are making that are keeping you from being fully efficient. Are you working out the right way?

Awareness is the first step to a great fitness plan – don’t let these 7 mistakes keep you from your fitness goals!

1. Not doing enough strength training
Women are often skeptical about doing strength training – Will I become muscular? What if I start to look too masculine? Keep these myths away! Strength training not just helps you burn off more calories but it also gives you great form, posture and makes you stronger.

2. Are you getting enough protein?
Most women don’t get enough protein in their diets – this is especially true if you are a vegetarian! Make sure you include protein sources like eggs, paneer, whey or lean meat in your diet to get the right amount of protein.

3. Not keeping your exercise routine constant
It is easier to exercise if there is variety in your workouts but make sure you are not taking this too far! If you are doing different workout regimes every single day of the week you are actually deterring your own progress.

4. Not eating enough
If you have a fear of food and you are constantly afraid of eating, you are probably doing it wrong. Many women tend to starve themselves and this can prove to be really unhealthy.

5. Not getting enough sleep
Between managing work and home, the first thing that is often sacrificed is sleep but this is not a wise idea if you want to stay fit. Make sure you get enough sleep in order to stay fit.

6. Eating processed food to stay fit
When you start working out, there is a tendency to reach out for what we believe are “healthy” foods which are actually very unhealthy. Avoid eating granola bars, protein bars and other processed health foods or supplements. It is important to get the right amount of nutrients but make sure you try and get this from natural foods as much as possible and not from a box!

7. Putting too much emphasis on the weighing scale
If you are measuring fitness only with a weighing scale and a mirror, you have got it wrong. There are so many different things like water retention, weight gain due to pre-menstrual syndrome and other factors that go into determining your weight. Don’t let the weighing scale demotivate you.

References:

https://www.t-nation.com/training/10-mistakes-women-make-in-the-gym

http://www.shape.com/celebrities/star-trainers/ask-celebrity-trainer-top-3-fitness-mistakes-women-make

5 Things You Can Do To Improve Your Health

Nobody wants to fall sick or stay in poor-health because this is one thing that has an impact on every other aspect of your life. We constantly read up on nutrition and fitness and health just to make sure that we can do our best to stay healthy. There are a lot of things you can do to stay healthy but what are the 5 things that you can do today that will help you improve your health?

Read on!

– Get Enough Sleep

This is not as easy as it seems – Getting enough quality sleeps means avoiding stimulants (alcohol, coffee et.), limiting gadget usage and also ensuring that you feel well rested when you wake up.

– Don’t Skip Breakfast

Eating breakfast is not just setting up for the rest of the day or breaking fast after a long break – Breakfast is also that meal of the day that fuels your metabolism! Having a hearty breakfast ensures that you are geared up for the day, that you don’t overeat your other meals and you also subsequently burn more calories through the day.

– Drink More Water

Drinking about 8 glasses of water a day can do a world of magic to your health. Water is great for a number of things relating to your health including digestion, nutrient absorption, skin hydration and detoxification as well. If you are not drinking enough water, now is the time to start!

– Get Regular Health Check-Ups Done

Prevention is better than cure and it is imperative to understand that you don’t wait until a problem is a pressing issue before taking care of it. Get regular health check-ups and physical examinations so that in case there is something wrong, you can address it immediately.

– Take care of your bone health

A lot of people these days suffer from a serious Vitamin D and Calcium deficiency. In the long run, this leads to poor bone health and this is not an issue you should be addressing once the problem has been created! Make sure your diet is rich in Calcium and Vitamin to ensure good bone health.

Reference :

https://www.realbuzz.com/articles/25-ways-to-improve-your-health/

How To Deal With Post Traumatic Stress Disorder (PTSD)

It’s never easy to be in a situation that leaves you with a wound that does not heal. It could be the loss of a loved one, being in an accident, or having faced abuse – the pain from traumatic incidents such as these sometimes just don’t go away.

The trauma can linger on and develop into PTSD – which is a condition some people undergo when they have experienced a shocking, scary, or dangerous event and end up feeling the psychological impact of it long after the event.

It is almost like experiencing the trauma all over again – it leaves them with a sense of helplessness and defeat.

If you or someone you know is experiencing PTSD, here is how you can cope.

1. Meet a doctor

There is a taboo associated with getting help for psyche related problems but it is the first and most necessary step to do when you are faced with something like PSTD. Your doctor will be able to tell you everything you need to know about PSTD and getting the right information is very crucial, as well as help you deal with it!

2. Reach out to people

The first thing to remember is that you are not alone – Reach out to friends or family and make sure you tell them how you are feeling. You might have to explain to them your symptoms and it might take some time for them to understand but remember it is really important to do so.

3. Exercise

Exercising and eating healthy foods is a natural stress-buster and taking care of your body means that your mental health improves as a natural & happy side-effect!

4. Join a support group

Find out if there is a support group where you live and join the group because there is nothing like meeting people who are experiencing similar things. This helps you understand that you are not alone and that you are going to be okay.

5. Avoid stimulants

Any stimulants like caffeine, alcohol or drugs can only worsen your symptoms. Make sure you completely avoid them!

6. Relax and get enough sleep

Do things that leave you feeling relaxed – It could be meditation, volunteering, painting or whatever your favourite hobby is. Also, getting enough sleep and feeling rested is a very important step towards managing PTSD.

Benefits of Detox Juices

It is during the first month of the year that we all revisit our fitness goals and the enthusiasm of getting it right in a new year is something you can really capitalize on! While you are working hard towards your fitness goals, remember that fitness and nutrition go hand in hand. To truly stay fit this year, you not only need to workout but also revisit your eating habits.

What better way to start afresh than with delicious detox juices?

Here are three classic juice recipes that will make your month! These juices will barely take you ten minutes to prepare and are loaded with nutrients.

Super-Tip: If you can drink this juice first thing in the morning you will get the maximum benefit out of it!!

Blend these ingredients together to make an amazing detox drink!

1. ULTIMATE GREEN JUICE

Loaded with potassium, folic acid, magnesium, calcium, iron, phosphorus and essential amino acids, this ultimate green juice is one of the best detox juices you can indulge in. Celery is also an excellent source of antioxidants.

Ingredients to use

– 1 bunch celery

– 4-5 kale leaves

– 1 green apple

– A handful of flat leaf parsley

– 1 lemon

– 1 inch of fresh ginger

2. CARROT CLEANSER

How many times have we heard that carrots are good for us? Why not add more of it to our diets! Loaded with vitamins, antioxidants and high fibre, carrots do a lot more than just keeping your eyes healthy.

Ingredients to use

– 4 carrots
– 1cm fresh ginger
– 1 green apple
– ½ lemon
– 2 stalks celery
– ½ cucumber
– 1 kiwi fruit
– ½ lemon
– ½ cup parsley
– ½ cup sprouts

3. BEET-IT-UP!

Gaining wide popularity as the new “super-food”, beetroots are all about the health benefits! Rich in potassium, magnesium, iron and vitamins this beetroot detox juice will be your best health fix, not just for your body, but also for your skin and hair.

Ingredients to use

– 1.5cm fresh ginger
– 3 beets
– 3 carrots
– 3 stalks celery

References:

http://www.thecultureist.com/2013/06/24/10-healthy-juicing-recipes-for-detox-cleanse/

http://www.mindbodygreen.com/0-18335/13-detox-juices-to-drink-yourself-clean.html

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