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Foods Every Woman Must Eat!

Multitasking almost every hour in each day, women have a lot to do every day. Juggling between family and work can have its own challenges, and needs to be supplemented with a good dietary regimen. Here are some important food groups that women should include in their diets.
– Greens: Green and leafy vegetables are very important nutritional additions to women’s meals. Be it spinach and cabbage, or lettuce and celery, fenugreek, broccoli and legumes, the range is wide, coming with the promise of fibre, Vitamins C and K, folic acid and rich supply of iron. These vegetables are especially important for women, being the single point source of calcium, magnesium, iron and potassium.
– Milk and milk products: Women tend to have low calcium intake, which tends to culminate in a situation where their bones are either weak, or cannot take the strain of their day to day work. Milk and milk products, particularly cheese and cottage cheese, are all extracts from milk, and are rich in the nutrients that occur naturally in milk.
– Nuts: Women need a lot of protein, magnesium and vitamins, particularly Vitamins B and E. Nuts are a rich source of these nutrients – and although they do continue fat calories, they do not really amount to unhealthy content if eaten in moderation.
– Whole grains: Since whole grains have about 96 percent more fibre and essential nutrients and vitamins in comparison with refined grains, they are healthy, wholesome and nutritive additions to your diet. Women benefit amply from whole grains because it is the perfect energy contributor for her daily needs.
– Fruits and Vegetables: This category goes without saying, for the nutritive value of fruits and vegetables, besides comprising the regular vitamins, folic acid, iron, calcium and magnesium, are also rich in fibre, which help in digestion.
– Berries: Berries are extremely valuable additions to women’s diet, especially since they are rich in fibre, help to curb weight gain and also encourages antioxidants in the system.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/5-Foods-every-woman-must-eat/articleshow/5640803.cms
http://www.prevention.com/food/healthy-eating-tips/50-healthiest-foods-women
http://www.cookinglight.com/eating-smart/nutrition-101/foods-for-women

Picture Courtesy : foodbodyandhealth.com

Healthy Midnight Snacks!

The usual dictum is that you should not eat anything after 8:00 PM, if you want to stay healthy and keep obesity at bay. But the fact is, work and study can keep you awake for long, making you put in a lot of effort to keep the best of results coming. With all that hard work, you undoubtedly will feel hungry in the wee hours. So how do you indulge yourself, while staying healthy?

Here are a bunch of healthy options for you to opt for, while snacking at midnight! – Salad sticks are clever and healthy snacks to keep in tow for long nighters.

Sticks of cucumber, zucchini, carrots, radishes and beetroots are light and do not impinge on your health while they fill your stomach just as well.

– Fruit cubes are also a smart and healthy snacking option in the middle of the night. Although most people might argue against eating fruits, light options like watermelons and bananas are a good option.

– For those with a sweet tooth, Dark Chocolate is a smart snack to have at midnight. Since dark chocolate is low on sugar and high on cocoa, it is actually healthy for you because it can keep your stress low by lowering your blood pressure and also help improve your mood.

– Nuts, particularly almonds, walnuts, peanuts, cashews and even pistachio seeds are good snacks to indulge in at midnight. Roasted pumpkin seeds and channa dal are also comfortable bites to nibble on. Since they are rich in salts, they keep you de-stressed and help you unwind at night no matter how heavy your workload may be.

– Tofu and Paneer sticks are a wise snacking option. Rich in proteins, the snack will help you boost your recovery while sleeping, if it is eaten late into the night. It also helps you feel full, although it could be a little heavy on the stomach to process.

– Ice cream, but in moderation. Ice cream can be a high calorie snack and is least recommended, but a little bit can fill you up just as well. If you would rather not opt for ice cream of the regular kind, you can have frozen bananas and frozen berries on the go.

– Jasmine and Chamomile Tea is an ideal midnight snack for people who have insomnia and are not able to eat. Brew a bag full in hot water, and you will sleep as soundly as a baby, if not more.

References

http://timesofindia.indiatimes.com/life-style/health-fitness/diet/5-perfect-midnight-snacks/articleshow/47067724.cms http://www.boldsky.com/health/nutrition/2013/twenty-healthy-midnight-snacks-032867.html

Picture Courtesy : boldsky.com

Amazing Tricks for Healthy, Glowing Skin!

The topic for the day was one of the oldest tricks for glowing skin – Face Packs or Face Masks! It is a technique that’s evolved since the times of ancient Egypt, Greece and Rome. The expert guests are Ms. Menaka and Ms. Runima, both top executives at leading salon chains. Runima says facemasks are used when one requires an instant glow. It can be done at home or at a salon, but one should be sure not to do it more than once a week as it can dry your skin when overused. It has all the benefits of a facial but is quicker.

Follow it up with a toner to close the pores. Menaka has been in the beauty business for 18 years. She says that people with oily skin can use facemasks more often than those with dry skin. It’s best to assess your skin type before deciding what facemask to use and the frequency of use. Runima points out that most good salons insists on doing a face map before deciding what works for each individual. Faces are mapped into 14 different zones, which have to be identified to see a person’s skin type is. Each zone has its own concerns. The treatment that the salons suggest will be customized for each individual and suggested home regimen is not that complicated. She emphasizes the importance of SPF because UV rays are everywhere at all times of the day and night, and not just outside in the sun like most people assume. Menaka says that her secret to glowing skin is enjoying her work!

She insists that when you love what you do, your skin glows! When you’re stressed and depressed, it does take a toll on your skin too. The guests share an interesting factoid, that Multani mitti could cause cancer later in life! This is an important piece of information, considering many Indian women use this regularly as part of their beauty regime! Menaka highlights the point that different ages require different types of facemasks.

Additonally, she gives us some wisdom in the form of homemade natural masks! Papaya, honey and egg whites make a great facemask and don’t neglect your neck when you’re doing it at home. For youngsters who have an acne problem, between ages 14 to 18, she suggests a homemade mask of sweet-lime and fine sugar. When Jane brings up the topic of men and the belief that they don’t really spend time on this kind of grooming, Runima reveals that 60% of their clientele is male and it’s a myth that men don’t care about grooming! People, even men, do appreciate the time they spend in the salon, as they feel pampered and taken care of.

When it comes to special advice for pre wedding preparations, Runima advices that both the bride and the groom should get a facial or a facemask done a week before the wedding, as it could cause a reaction, and this way it would give time to heal. Haircuts, especially for the groom, should happen at least a week ahead. Jane talks about how many different types of facemasks are in the market.

Some are clay, some are cream, some are peel off! She asks her guests what is the right way to take care of your skin? Runima says to visit the salon n do a skin analysis. They do a visual analysis and ask questions about your lifestyle based on which they can advise you. Take a face treatment once in 21 days or once a month.

They suggest products only after they analyze the skin. A home skin regime should start in the morning, and continue after work in the evening when one comes back, removes make up, puts on a night cream, and if necessary use an under eye serum. The mantra should be “Cleanse, Moisturize and SPF”. Menaka adds that we should stick to a particular brand of face wash, and make sure that whatever product we use has SPF in it. Additionally it helps to wash combs and the sponges in compacts, as that’s where infections are picked up. A Caller, Swathi, turns out to be 10000th caller this year! She asks the guests which face pack is good for tan removal. Menaka says that the most effective treatment for tan removal is an exfoliator and a face pack every week and a daily face cleanse. If you analyze your skin at a salon, they will be able to recommend what kind of face pack you can use at home. Another caller, Suchitra, is in her late 20s and has an acne and pimple problem, and has very sensitive skin. She asks the guests whether this is normal at her age. According to her Dermatologist, she’s not supposed to use face creams or make up, as her skin reacts immediately.

Menaka says that for oily skin, salons have really good treatments. Additionally, the diet also makes a huge difference. She suggests that Suchitra try using Astringent twice a day as it also helps clearing acne. But she still insists that Suchitra should get a skin analysis done first. In conclusion, Menaka tells us it’s up to us to enjoy your life with glowing skin, and Runima says all you need is a smile and a positive attitude for a natural glow!

Photo Courtesy:imgkid.com

Happiness Begins With You!

Did you know that your happiness begins with you? It’s all really quite simple: because the key to being happy is to stay content and to remain in a place of comfort with all that you have going for you. Stress is an unwanted element in life, and can affect you adversely by impacting your health and well being. Here are a few ways to be happy.
– Indulge in a pastime that lets you unwind and follow your heart with passion. Nothing gives you happiness more than being in touch with your inner self by giving you exactly what you like to do most.
– Go on quiet, relaxing strolls that allow you to be one with your own thoughts, and to allow yourself clarity in your thinking.
– Listen to peaceful music that helps you de-stress and unwind without much effort on your part. It actually fills your brain with feel-good chemicals that cut back on stress!
– Be one with nature: watch birds, or walk amidst greenery, and spend time with animals. It helps you tune into yourself and forget your worries easily.
– Take a snack break when you feel too stressed. A light snack, a small slab of chocolate or a drink can help soothe your mind.
– Sleep well. Either take power naps or sleep a whole night without interruption. Even twenty minutes in between a stressful day can work wonders for your mind.
– Write your thoughts out, either in a journal, or on a sheet of paper that can help you get your worries, anger and negative feelings out of your system.
– Indulge your imagination with visualisation, as it can help you calm down and reduce the extent of stress and anxiety you may experience thanks to work and other demands of life.
– Exercise regularly, for it helps your body enjoy the rush of endorphins, which in turn keeps stress in check.
– Spend time with your loved ones, and don’t hold back on hugging and kissing to show your love. In the company of those that you love, you are uninhibited and you enjoy the freedom of your own identity!
– Laugh out loud. Whether it is after watching a sitcom that cracks you up unfailingly, or if it is after watching a particularly ridiculous sketch by your favourite stand up comedian online, make sure to indulge in anything that makes you laugh out loud. Laughter is a phenomenal de-stressing technique.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/13-scientifically-PROVEN-ways-to-de-stress/articleshow/46876749.cms
http://www.happyhalfway.com/ways-to-be-happy.html
http://www.beliefnet.com/Wellness/Health/Simple-Ways-to-Be-Happy.aspx

Picture Courtesy: http://claire-smith.com/

Why Exercise is Important for Teenagers

Teenagers lead tremendously packed lives, as they divide their time between school, tuitions, co-curricular and extra-curricular activities. Given the limited time they have on hand to attend to their fitness needs, teenagers are more susceptible to obesity and weight gain owing to long hours of being hunched over school work and getting less activity.
Teenage fitness is important for many reasons. The first and most significant reason is that teenage years are the formative years in terms of health, laying the foundation for the future. Consequently, obese and overweight teenagers are on the path to a future beset with lifestyle diseases such as high blood pressure, cholesterol, heart problems, diabetes, hypertension, which in turn leads to unhealthy life.
The second reason why teenage fitness is important is because it reduces stress and encourages greater levels of concentration and productivity. By allowing time to incorporate exercise and fitness, teenagers are opening their minds and bodies to a state of near-low-stress functioning, which improves the extent of their retention capacity and their application of what they learn.
Eating healthy is very vital for teenagers since their formative years require the touch of nutrients to the greatest extent. A balanced diet is especially important because it gives them the healthy nutrition that fast food cannot comfortably offer. Teenagers need to set the ball rolling on health for the future by eating right and staying away from too much junk food and unhealthy eating habits.
Finally, teenagers gain amply from a sense of discipline and mental fitness by indulging in a good and healthy fitness regimen. By eating foods that are natural and cooked healthily, by exercising regularly, by sleeping on time and waking on time with a minimum of 6 to 8 hours of sleep within, and by choosing a more active lifestyle, teenagers create habits that they remember and carry on for years to come.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Why-exercise-is-important-for-teenagers/articleshow/46968372.cms
http://exercise.about.com/cs/exercisehealth/a/teenagers.htm
http://teens.webmd.com/aerobic-exercise-for-teens

Picture Courtesy: peakwellness.com

Thirst-Quenching Foods That Will Keep You Hydrated

Come summer and your body rebels: from your skin to your throat, everything needs hydration! While water is easily a good way to make sure you remain hydrated and have the fluid content you need, it’s not enough! Summer heat makes you sweat, and along with all the water that you lose, you wind up losing a lot of salts as well. Precious minerals go for a toss, and need to be replenished so that your body functions can resume normally! While you might think that an energy drink or a cold drink off the shelves at a store might help, think again: you are not compensating the lost minerals, but rather, adding on empty calories! Here are thirteen thirst quenching foods that you can stock up on this summer!

1. Watermelon: Rich in water as it is, watermelons are marvelous for the body because they come with lycopene, which helps keep cancer at bay.
2. Bananas: With 74% water and lots of minerals like selenium, calcium, sodium, magnesium etc. and vitamins like A, B1, B2, B6, C, E and K, Bananas are a good way to keep your body hydrated.
3. Cucumbers: As rich in water as watermelons are, cucumbers are also rich in vitamins A, C and K, which help your body process its needs and keep up its immunity.
4. Radishes: Radishes are also rich in water, but are doubly useful because of the rich fibre content, low cholestrol and vitamin wealth.
5. Celery: Celery stalks are perfect snacks to have, given that they have 95% water, and are rich in vitamin A, C and D, folate and fibre.
6. Lettuce: Whether in summer salads or just on the go, Lettuce leaves are a good source of water and vitamins and electrolytes that help compensate the salts you lose by sweating.
7. Tomatoes: Besides having a lot of water, tomatoes are rich in sodium, which is a necessary mineral in the body, and is often lost by perspiration.
8. Cabbages: Rich in vitamin C and natural probiotics, Cabbages help keep your digestion in order while also hydrating your system.
9. Spinach: A great source of lutein, potassium, fibre and folate, Spinach takes care of free radicals that help keep the body young and supple.
10. Apples: Rich in fibre, and minerals such as potassium, calcium, magnesium and iron, apples are a great dietary supplement in summer.
11. Broccoli: With 90% water content, Broccoli also has sulfophane, which boosts the production of the body’s protective enzymes and makes it summer healthy!
12. Curd: Drink it as buttermilk or eat it as it is, Curd is rich in water and has essential minerals, and also leaves your body with a cooling effect, making summers easier to bear.
13. Coconut water: The refreshing drink is nature’s very own electrolyte, as it puts together a lot of minerals and natural salts that keep your body boosted despite the heat.

References:
http://healthmeup.com/
http://www.health.com/
http://iyfoods.com/blog/

Photo Courtesy: cheatsheet.com

The Benefits of Soft Exercises

The human body is capable of movement and flexibility, but the key is to ensure that your body is used to continuous motility. Not exercising the body can encourage a sense of a sedentary lifestyle, which will keep your body rigid and inflexible. Exercising regularly not only keeps your body supple and well oiled, but will go a long way in ensuring good health, as there will be improved blood circulation and balanced hormones.

Among the range of exercises that work well to ensure flexibility and good body health, soft exercises are ideal. The kind of exercises that have very few stressful movements and do not impact the muscles and bones too rigorously are called soft exercises. They can range from walking and running on sand, to cycling and water aerobics, as also light weight training. They work well for all body types and all fitness needs, especially where there is bodily injury and one has to recover from it while remaining fit.

Soft exercises also work well if you are new to exercising, and would like to try your hand at something you haven’t, ever before. Since exercising might seem new, the body will be rigid, stiff and inflexible, and will need some loosening up. To this end, soft exercises are a great help. In terms of the benefits, soft exercises can help the body slowly build stamina, lower very high levels of cholesterol, keep the blood pressure and sugar levels stable by burning comfortable quantities of calories, and also improve circulation in the body. It is also immensely useful in lowering hypertension. Soft exercises keep the joints healthy and increases bone density. When the joints remain healthy, osteoporosis is kept at bay.

Overall, soft exercises are very useful for people who are older, and people who are recovering from an illness or a painful condition, but still need to exercise to stay fit. It improves cardiovascular health and increases metabolism levels comfortably. By doing so, circulation remains in good order, and the body retains its inherent healing capacity.

By taking to soft exercises regularly, the body also finds a way to release its anxiety and stress levels, and remain healthy and calm. Low impact cardiovascular activities can help the body de-stress and encourages a calm mind. Soft exercises are also perfect for pregnant women, as they are not overtly strenuous and do not adversely impact the foetus as well.

References: http://healthmeup.com/news-diet-fitness/the-benefits-of-soft-exercises/15041480

Photo Courtesy: fineartamerica.com

Benefits of aromatherapy

The topic for today is the benefits of aromatherapy. Does it really work?
Aromatherapy is the skilled and controlled use of essential oils for physical and emotional wellness.
The expert guest on the show is Mr. Sushanth, a Partner at a popular Spa in Chennai.

Sushanth says that aromatherapy is already a part of our daily lives. Even when you wake up and brush your teeth, the mint in your toothpaste gives you freshness, that’s aromatherapy, using deodorants and perfumes because we like certain scents, that’s aromatherapy too!

RJ Jane then asks him about aromatherapy as a service offered in spas. How is it different?
Sushanth tells us that right from when you enter a spa, it’s about feeling good. Based on your requirements, they use certain aromas. For example, if you were looking for refreshment after a tiring day at work they would use peppermint oil.
There’s also something called a detox massage where they use lemon and lemongrass extract. It releases toxins in your body, which detoxes all the bad effects of binge eating, junk food and other indulgences.
There’s even a “slimming massage” or a cellulite massage were they use something called cellulite oil. It breaks down the fat that is right under the surface of the skin in certain concentrated areas such as thighs or tummy.
Aromatherapy oils can help you relax, reduce hair loss and de-stress you. More than health, it brings a sense of wellness.
Jane then welcomes a second guest who works at Sushanth’s spa, Lakshmi, a masseuse from Bali.
She says that aside from being famous for it’s beaches and temples, Bali is also famous for massages!
The Balinese massage uses aroma oil and medium pressure on the body. It’s a de-stressing and pain relieving massage.
Sushanth says he has noticed people walk in to the spa tired, and leave on wings! They leave completely rejuvenated and feel light on their feet.
He says that another way of incorporating Aromatherapy in your life is to incorporate it in your home. All you need is an aroma diffuser which you can fill with water, and add the soluble oil. Rose is one of the most relaxing aromas that many people prefer, especially at home.
He advices that when you’re buying your aromatherapy oils, make sure you get it from a trusted source so that it’s not contaminated.
Sushanth says that aromatherapy oils can be used in 3 ways:
1. Essential oils can be used as a perfume. You just need to find what suits you. These are natural unlike synthetic perfume. But he suggests that this should be done after consulting an Aromatherapist.
2.Two drops of orange oil mixed with hot water can be consumed to clean your body from within and makes you feel lighter
3. Aromatherapy can refresh, rejuvenate and relax you

He also tells us some little known uses of some aromatherapy oils. Eucalyptus oil is used for pain relief or nasal congestion while lemongrass can keep mosquitoes away!

Lakshmi concludes with a simple and inviting message. That when you’re stressed, come to the spa and get yourself a Balinese massage!

Photo Courtesy : http://lumeriamaui.com/

Ways to De-Stress

Who doesn’t have a life full of stress? Life has many demands to make of anyone, regardless of what his career or family needs may be. The pressures of everyday living can throw many spokes in the wheel and put a person in a state of stress. Regardless of how small or big an issue maybe, the response one has to it can be the factor to define stress levels.

                  Ways for you to overcome anxiety and stress.

1. Identify the issue that is causing you the stress. Sometimes, a little introspection can help you identify what the root cause of all your stress is. It is not always a particular factor at the superficial level, for there are many issues that can contribute to heightened stress levels. Start by looking within – is there a hike in the stress levels at particular times in a day, or when a particular kind of incident occurs? Try to find the things that trigger you, and address them effectively to help settle your issues.
2. Indulge in a hobby. Very often in life, we are so caught up in the demands that life and career obligations make on us. Consequently, we forget what it is to do things we like. Nurture a hobby and indulge in it, and allow your mind to soak in some stress busting comfort.
3. Meditate often. Meditation is not a religious practice, and need not even be a spiritual practice if that is what you best prefer. It is just about improving your concentration on a particular thing, enough to encourage your cluttered mind to feel lighter and more peaceful. Set 10 minutes aside everyday to meditate, and feel yourself growing calmer.
4. Do a lot of physical activity. The more active you are, the sharper your mind is, and the more comfortable you feel about the many things you need to attend to. Physical activity need not be rigorous – it can even be just about enough to discourage a sedentary way of life
5. Introspect within and always ask yourself if whatever it is that you are stressing about will be worth it a year from now, or if it will matter a year from now. If it will not, then why waste time worrying about it?
6. Keep a good circle of friends whom you can trust and vent to, and comfortably engage with to ensure a positive frame of mind.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/Simple-ways-to-deal-with-anxiety/articleshow/44607494.cms
http://www.webmd.com/anxiety-panic/guide/coping-with-anxiety
http://www.wikihow.com/Deal-With-Anxiety

Keep Your Heart Healthy!

If you hold your hand in a fist and look at it for a second, it might seem like a rather tiny thing. But just pause there for a second: this very tiny thing is indicative of the size of your heart. Surprised? You bet: imagine, this tiny organ does so much work to keep you alive and healthy. Don’t you have an obligation to ensure that it remains healthy?
Statistics have revealed that there are over 65000 women who suffer a heart attack each year, and women are three times more likely to die from heart diseases than from breast cancer. However, not many realise that they are vulnerable to heart disease, and often, the condition is neglected as something that only happens to others. While the thought of heart disease can be scary and might make you cringe, the fact is, that you have the solutions in hand to keep it at bay.

Here are a few things you can do to ensure that your heart remains healthy.
1. Eat right, in moderate portions and cover all the nutrients in proportions that suit your age and dietary needs.
2. Make sure to keep a workout regimen active on your daily activities, and that you follow through. Always ensure to do different kinds of workouts so that your body does not plateau.
3. Indulge in a healthy lifestyle that involves a lot of activity: where you can, move physically by walking or climbing stairs, squatting, bending, crouching and reaching.
4. Keep an eye on your eyes. Regular eye checkups are the first way to find out if you have high blood pressure or high cholesterol, both of which can cause heart conditions. If checked earlier, you can nip it in the bud.
5. Unwind, de-stress and do things that give you happiness. Make sure to channelize your energy and find a way to get rid of anything that weighs you down.
6. Keep your cholesterol levels well within range, by eating healthy and opting for meal options that do not clog your arteries.
7. Avoid anything white and refined in your diet: white refined flour, milk in excesses and the like.
8. Eat plenty of vegetables, fruits and nuts for your body to absorb nutrients easily. Wherever possible, make sure to eat a considerable amount of fibre so that your digestion improves and keeps you healthy.
9. Get sound sleep every day. Sleeping at the same time and waking up at the same time everyday is of immense value since it keeps you healthy. Make sure to get at least six hours of sleep every day.
10. Reduce the consumption of heavy cholesterol food and indulging in food that is deep fried.
11. Do not indulge in substance abuse of any kind: be it alcohol or tobacco, or any other kind of substance that can indulge your heart in ill health.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/How-to-keep-your-heart-at-its-healthiest-best/articleshow/47059700.cms
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/ART-20046502
http://www.webmd.com/fitness-exercise/guide/exercise-healthy-heart

Photo Courtesy : hlthyhrt.com

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