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Plate full of health

Plate full of health   Women require foods with different values to sustain themselves and be energized. There are certain foods that must be incorporated in their diet for added health and fitness.  We present some of them which include: Whole grains  Whole grains are high on fiber and hence help the digestive process. They are also known to cut off the risk of heart disease, diabetes and cancer. Oatmeal, whole wheat bread, brown rice etc. are some of the best sources. Green leafy vegetables  A known fact ,green leafy vegetables are packed with minerals, vitamins, iron and lot of fiber.  Green leafy vegetables are fenugreek ,spinach, cabbage, lettuce, amaranth leaves, and  other local green leaves. Berries  The colourful berries like strawberries, raspberries, blueberries, blackberries and the Indian  berries are known to have powerful anti-cancer agents. They play a key part in repairing cells and help fight many diseases including breast cancer and colon cancer. Folic acid Foods containing folate is a very important for pregnant women and are known to prevent major birth defects and  keep the heart healthy. Folic acid or folate is usually found in spinach, oranges, sesame seeds, brown sugar or jaggery,etc. Turmeric An age-old Indican curative which is consumed both internally and used externally turmeric has cur cumin which has medicinal values. It is useful in treating conditions like inflammation, arthritis, digestive problems all of which are very common in women. Calcim rich food A very common outcome of not taking sufficient calcium in women is osteoporosis. It is essential to incorporate calcium especially after child birth and at the onset of menopause for women to prevent any bone related issues. Calcium also helps in preventing colon cancer part from strengthening the bones. Yoghurt, milk, milk based products, cheese, eggs etc. are great sources of calcium. Omega-3 fatty acids Omega-3 fatty acid which improves the mood and controls the mood swings in ladies during menstrual time is very essential. You can buy the supplements or a get it through eating fish and cod liver oil capsules, walnuts and a new entrant in the Indian diet scene, flax seeds which are rich in omega-3 fatty acids. They help in reducing the risk of breast cancer and other heart diseases. The anti-inflammatory properties help in preventing arthritis. Just a visit to local grocery store and fishmonger and you can have your plate filled with fitness and strength !       

Tips to stay fresh while exercising

  Tips to stay fresh while exercising     We present some tips for you to stay fresh when you are working out. Workout gear - Choose exercise clothes made from synthetic fabrics that are specifically designed to remove sweat, keeping you cool and dry. These are available with most of the current top brands. Avoid cotton clothes as they retain sweat and moisture, making you sticky and smelly. Wear breathable socks while you work out. Women should always wear sports bras, as they help you support the chest and you will feel comfortable during heavy work outs. Hair - If you have long hair, pull it up or back while you are working out and prevent it from picking up the sweat from you face and neck. Skin - Carry a small turkey or cotton towel with you to wipe off excess sweat while you exercise. Never touch your hands to your sweaty face, as this spreads bacteria and increases the likelihood of acne. Don’t reuse that towel for the next day and use a fresh one every day. Bring some disposable body wipes. These wet wipes remove excess sweat and oil from your skin and refresh your skin. Feet - A foot deodorizer can also help you feel clean after a heavy workout. Apply foot spray or powder directly to your feet before putting wearing your gym shoes. Even baking soda works well to prevent smelly feet. Apart from the tips given above invest in a good gym bag to keep your things in place. Just by packing a few extra things into your gym bag, you can freshen up and enjoy the rest of your day with confidence and freshness !

The Right Way of Cooking

RIGHT WAY OF COOKING   Green leafy Vegetables are the key factors to good health. However, if cooked in wrong way, they can lose all their nutrients. Here are some facts and tips on right way of cooking and cutting of green leafy vegetables. To know right cooking methods please click this link and watch.  

Skin ready for summer ?

Skin ready for summer ? With summer not too far away, it’s time to invest in a good sunscreen. With the global climate playing havoc in the weather condition the overall skin condition tends to become dry.Lot of people focus only on the 3 –point skin-care regime of cleansing, toning and moisturizing  but they neglect the essential action which should also be part of it – Sun protection! It is a known fact by now that the harmful rays Ultra Violet radiation cause extensive damage to the skin and cause premature skin aging, eye damage (including cataracts), and skin cancers. They also suppress the immune system, reducing your ability to fight off these and other maladies. Since the skin is robbed of its moisture, sunscreen which has UVA (long wave ray) and UVB (short wave ray) protection and minimum SPF has to be applied to the areas of which are exposed to the sun. It’s not enough that you apply the sunscreen only once a day - you need to reapply every two hours and if you are into any kind of sport where you are exposed to the sun or swimming you need to apply it regularly without fail. Invest in a good sunscreen cream or lotion which are available in the local pharmacy and supermarkets and choose what suits your skin type.This has to become a part of your daily routine when you step out for the day.        

Take care of your Heart

Take care of your Heart   A few years ago women made up barely 15 percent of the population who could be affected by heart Diseases. Women who come from every social class—rich or poor, are all equally at risk of this issue. “One in nine women between the ages of 45 and 65 develop symptoms of some form of cardiovascular disease,” says cardiologist K.K. Aggarwal of Delhi’s Moolchand Hospital. “More disturbing is the fact that fewer women get timely medical attention when compared to men,” adds Dr Aggarwal, a Padma Shri recipient and president of the Heart Care Foundation of India (HCFI). “So, for women, heart disease is the most serious killer.”   But a woman doesn’t always experience the familiar symptoms of heart attack. She needs to look out for non-typical symptoms also. They should also not ignore the risk of hereditary factors in case it runs in the family. That’s why routine check-ups are vital. Visit the nearest diagnostic facilities recommended by your doctor and get these tests done thoroughly. It is highly  recommended to change your usual Lifestyle habits and start low-fat diets, regular exercise, cardio fitness , yoga and meditation, along with periodic check-ups including the treadmill tests and a lipid profile tests. This simple precaution could prevent almost 80 percent of heart attacks.  

How to handle fatigue during pregnancy

How to handle fatigue during pregnancy     You are into first few weeks of your pregnancy and you have come back from work exhausted and more tired than usual. If this is how it is going to be you would probably think as to how the rest of the coming months are going to be if you are a working woman. Medical experts are still debating what causes exhaustion early in pregnancy. Some specialists suggest that the fatigue is a result of a combination of factors: physical, psychological, and situational. Kimberly Gregory, M.D., M.P.H., vice chair of women’s healthcare quality and performance improvement at Cedars Sinai Medical Center in Los Angeles, California, explains that these factors may include, “increased oxygen consumption, cardiovascular and respiratory changes, metabolic needs related to fetal development, nutritional and hormonal level changes.” Whatever the cause and the medical explanation is ,what most women really want to know is how do you combat fatigue during pregnancy? Eating the right food   Studies show that women who are at a normal weight at the start of their pregnancy add about 300 extra calories a day to their diet. You may be feel nauseous, so don’t try to handle your queasy stomach by skipping meals. Calories are energy, and a lack of food can aggravate your fatigue. The importance of a healthy balanced diet and appropriate weight gain cannot be overemphasized. Maintaining a diet rich in vitamins, minerals, and protein will help keep you energized. And when you’re away from your kitchen, remember to carry healthy snacks like easy-to-eat fruits or cut-up veggies for on-the-spot energy any time. Moderation is the key is to eating a little every two hours and sustaining yourself at work. Drink water   Drink lots of water and juices to keep the fatigue at bay by the time you get home. Just drinking plenty of water may help banish sluggishness, since dehydration can make you feel tired. No Coffee   Mothers-to-be should avoid any kind of stimulants to get over exhaustion, although that doesn’t mean you have to give up coffee or tea entirely. Don’t rely on caffeine to get you through the day. Its okay to drink your usual cup of coffee or tea but don’t take too much of it to get thorough the day. Energy Exercise   Unless your doctor advises against it, maintain a regular exercise program to boost your metabolism and lessen your fatigue. Moderate activity, such as walking for 30 minutes daily, can make you feel more alert during the daytime and more tired in the evening when you need to get a good night’s sleep. Try stretching at your desk and take a quick walk in the sunlight if you are sitting in a closed Air conditioned environment. The Power of a nap   The drowsiness that is associated with pregnancy can be very irritating and you would just feel like putting your head down and dozing.Take that 5 -10 minute power nap which will make you feel energized and complete your tasks at work. Home Support system   You are back from work exhausted and have to give in time for the end of the day chores. So try reducing your obligations if they’re adding to your exhaustion. Delegate household work to your partner or if you are lucky and have your parents or in-laws staying with you take their help. And if you don’t -the other easy option would be to get yourself a home maid full-time or part time to support you when you get back. Usually this symptom fades away in the second semester, if it persist even then you will  need to discuss your symptoms with your doctor as this could lead to serious conditions like depression, anemia, and hypothyroidism. The most important thing is to learn to listen to your body. When you feel tired, try to lie down even if it’s just for a few minutes in your office or on the sofa at home. You deserve to rest!

New way to measure your Fitness levels

New way to measure your Fitness levels   Scientist at the the K. G. Jebsen Center of Exercise in Medicine at the Norwegian University of Science and Technology, have figured out  a new way to check the fitness levels of a person. Normally we use the BMI -Body Mass Index routine to check our weight, muscle mass etc. but the scientists here after an extensive research have come out with an easy way to easily estimate your fitness level by answering a few question. The new concept is called the VO2mas where it checks your body’s capacity to transport and use oxygen during exercise (VO2max)  and they claim is the most precise measure of overall cardiovascular fitness.They have brought this concept through an online site where all you have to is log into the site www.ntny.edu/cerg/vo2max. There are 6 steps involved where you give details of your country, city  and your race and as you go further it asks for details about your height weight and gender and as you progress further it asks about your fitness regime and other details. It calculates your fitness levels based on these details and gives you a rating .So go ahead and try this new calculator and check how fit you are.  

Burn fat with a healthy Breakfast

Burn fat with a healthy Breakfast     We all know the old saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper”  ,but how many of us know that heating a healthy breakfast is the best option for  a healthy life and also the best way to lose weight! Breakfast is the most easily avoided and the most overlooked solution than all other fat burning tips combined. Eating breakfast  is the most important meal of the day and many of the busy moms  tend to skip this meal for a variety of reasons. However, doing so will only work against your body's ability to lose fat.  What happens when you skip break fast  Skipping breakfast will only send the message to your body that you're starving - you haven't had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentially are choosing to start your day in fat storage mode.  And if you do not start your day with a supportive breakfast, it is only natural that by the time lunch rolls around - You are starving!.  You  may be compelled to eat more because of the cravings. To make matters worse, skipping breakfast also leads to eating more later in the day - a big "dinner". Eating more calories during the last meal of the day, when your metabolism is naturally slower  leads your body to store those calories as fat.  In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would.  How to get the best benefits of breakfast  Eat within an hour of waking.Have your morning cup of tea/coffee but by having breakfast it will provide you with the energy you need to get through your day. The more energy you have, the more active you'll be and the more active you are, the more calories you burn.  Favorite Busy Mom Breakfast: Cereals and oats  which are  easy to prepare,eat and are full of nutrients is a convenient choice. But don't overlook the traditional choice of breakfasts like the idly,dosa, upma,paratha etc.which we have been having since childhood.Just go easy on the oil quantity and the type of chutney made. The idea is to eat healthy and not a heavy meal.

YOGA GOOD MEDICINE FOR BP

YOGA GOOD MEDICINE FOR BP Yoga can be used to decrease the level of blood pressure. It is a great way to eliminate the stress from the body. So many people experience with heart attacks primarily because of the fact that they do not keep their blood pressure in control. Yoga can controls blood pressure. Practice yoga regularly, then they can notice changes in the blood pressure levels just within a span of one month. yoga poses that will help in decreasing the blood pressure. With the help of yoga, the muscles can get relaxed and the excess amount of pressure can be eased from the arteries. Pranayama is a breathing technique in Yoga, it will reduce a lot of stress that is present in the body and more amount of oxygen can enter into the body and control high BP with yoga one needs to practice it on a daily basis for around twenty minutes. There are certain poses in yoga which are designed to expel stress from the body and this can help in reducing high blood pressure. If you can control high BP with yoga, then you do not need to rely on costly medications and at the same time you can spare your body the pain of side effects from the medications. Mainly, having a yearly health check up is a good way to keep track of your health.

CAVE MANs DIET TO REDUCE BELLY FAT

CAVE MANs DIET TO REDUCE BELLY FAT Cave man diet is the best way to cut belly fat. If you find a fruit from a tree pick and eat. If you find a vegetable in the ground pick and eat it. This is what the cave men do. Cave men didn't have grocery stores; they don't have any chance to eat junk foods. They do lots of exercise like running after games and running from hunters. Be certain that cave men didn't have any fat loss worries. Fibers rich foods make you feel full and for longer, so that you don't feel the urgent need to eat and reduce the quantity of food that you eat during the day. Whole Grain Breads and Pasta, Brown Rice, Lean Beef, Chicken, Turkey& fish, Milk, Eggs, Fruit and Vegetables, Berries, beans and lentils, Nuts, Hot Peppers, Green this diet helps you to reduce the belly fat easily.

SAY BYE TO BACK PAIN

SAY BYE TO BACK PAIN   Back pain is one of the most common problem in working women’s, affecting 8 out of 10 women’s at some point during their workings. Back pain comes from a dull, sudden, sharp pain and long period of working at working places. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. It’s not injury to health. Few tips for back pain to workjng womens: *Working women’s has back pain, as take bed rest is recommended for only 1 –2 days at most. Individuals should resume activities as soon as possible. * Exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles. *Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched. *Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes. * Medications are used to treat chronic low back pain. * Use of cold and hot compresses has to quickly resolve low back injury, help reduce pain and inflammation and allow greater mobility for some individuals. *Working women’s are work only 3 hours after take the rest for relief. *Applying ergonomic principles designing furniture, tools to protect the body from back pain at home and in the workplace can greatly reduce the risk of back pain and help maintain a healthy back.   - M.Sujatha

MAKE HABIT OF WALKING

MAKE HABIT OF WALKING Regular, exercise of any kind can improve confidence, stamina, energy, weight control and life expectancy and reduce stress. We have lots of physical benefits with walking like peaceful mind, improving memory skills, learning ability, concentration and abstract reasoning, as well as reducing stress and lifting spirits. Walking may in addition help prevent dementia and Alzheimer’s. Walking sessions for a minimum period of thirty to sixty minutes a day, five days a week, with the correct walking posture, reduce health risks and have various overall health benefits, and reducing the chances of cancer, type 2 diabetes, heart disease, anxiety and depression. The person with diabetes who walkes for 2 or more hours a week lowered their mortality (death) rate from all causes by 39 per cent. Regular walking enhances the blood circulation. It improves the strength and flexibility of muscles and joints. It gives a relief from fatigue, arthritis pain and backache. So that you have understood the health benefits of walking, you can start this simple exercise right from today. It will improve your physical fitness as well as protect the environment from the pollution.   -M. Sujatha

Physical Fitness For Good Health

అరగంట వ్యాయామంతో ఆరోగ్యం ఈ రోజుల్లో ప్రతి ఒక్కరు నాజూగ్గా మారడానికి చాలా కష్టపడుతున్నారు. అవును కదా! ఎందుకు అంతలా కష్టపడుతున్నారు. అరే మీకు తెలిదా? నాజూగ్గా మారడానికి రోజుకి అరగంట వ్యాయామం చాలని ఈ మధ్య ఓ సర్వేలో తేలింది. ఓ అధ్యయన సంస్థ లావుగా వున్న కొంత మందిని ఎంపిక చేసుకొని, సగం మందిని రోజు అరగంట క్రమం తప్పకుండ వ్యాయామం చేయమన్నారు. మిగతా సగం మందిని గంట పాటు వ్యాయామం చెయ్యమన్నారు. ఇలా వీరిని 3 నెలల తరువాత కెలొరీలు, హార్ట్ బీట్, బరువు లెక్కిస్తే అరగంట వ్యాయామం చేసిన వాళ్ళ బరువు తగ్గినట్టు ఆరోగ్యంగా ఉన్నట్టు తేలింది. ఇలా ప్రతిరోజు వ్యాయామం చేయడం వలన శరీర బరువును తగ్గించడమే కాకుండా శరీర ఆకృతిని కూడా పెంచుకోవచ్చు. వయస్సు పై బడిన వారికి కూడా దీని వలన చాల ప్రశాంతత లభిస్తుంది. పిల్లలలో ఏకాగ్రత పెంచడానికి వ్యాయామం చాలా బాగా తోడ్పడుతుంది. అందుకే ప్రతి రోజు అరగంట వ్యాయామం చాలని మన శాస్త్రవేత్తలు చెపుతున్నారు.   - యం. స్వప్న

Dancing your way to Fit

Dancing your way to Fit Dance is a fun way to lose weight and it gives you an opportunity to let your hair down, literally. Here are some exciting dance workouts for you, which can get you a slender figure and a healthy body. Belly dancing: This seductive dance teaches you to be confident about your body.Belly dancing targets hips and abs, which are problem areas for a lot of women. Bollywood dance: This dance moves can really put your body to work. Bollywood and bhangra dance moves are a great cardio workout for your entire body. Hip Hop: Hip hop is a lively dance which requires a lot of strength and stamina. It is a high intensity dance form, which is ideal for those who are looking to shed some quick pounds. Breakdance: This dance form helps to promote flexibility, balance and upper body strength. Zumba: This dance allows you to tone a number of body parts simultaneously.         In dance workouts calorie loss depends on weight of the individual and the intensity of the workout  

Yoga Benefits For Fitness

Yoga Benefits For Fitness Yoga tones and strengthens your body uniformly, that can lead to overdevelopment of particular muscle groups. Yoga excersizes, meditation and postures also improve your balance, strength and overall flexibility, making you more capable of pursuing. Performing yoga postures regularly offers a number of physical benefits, including:Increased flexibility,Massaging the body's internal organs,Detoxifying the bodyToning the muscles.Yoga postures and exercises focus on all of the joints of the body, including joints you probably don't use regularly. Yoga exercises can strength problem joints such as the knees, hips and ankles. Yoga training also leads to increased spinal flexibility and core strength, both of which can reduce chronic problems such as lower back pain and increase your overall physical strength. Because yoga also exercises ligaments and tendons, your joints will lubricate more effectively, reducing joint pain. Yoga training may be the only form of exercise that stimulates your internal organs. This helps prevent disease by maintaining organ health. It can also help make you more aware of potential health problems.Yoga stretches and stimulates the muscles and organs of the body in a uniform manner. This allows increased blood flow to all parts of your body. Increased detoxification can increase your energy levels, making you more likely to follow an exercise program designed for weight loss.

REDUCE YOUR WEIGHT WITH JUICES

REDUCE YOUR WEIGHT WITH JUICES Juicing is one of the new ways of shaping up in no time. Juicing simply means that you must blend your favorite fruits and veggies in the juicer and consume the extracts for a healthy body. It helps in fighting fat by flushing out toxins from your system and filling it with the required nutrients. Here are two simple juice recipes that can be readily prepared at home with the help of a juicer. Juicy Fruit Variety 1.Put two chopped apples, one cup of grapes, fresh rosemary leaves, and one half of a grapefruit into the juicer and blend for 2 minutes. Drink this freshly prepared filling juice in the morning to control your hungers during the day. 2.Take three peeled oranges, half a cabbage, half a lemon’s juice, a little ginger and water. Put all the above mentioned ingredients in the mixer and juice them. Avoid adding sugar to this nutritious drink. Ginger and cabbage are great waistline busters so don’t get affected by their taste. Weight loss and diet control have become the order of the day, as everyone wants to match zero size body. Each day there is a new diet plan being popularized by a celebrity or a yoga guru to encash on the fashion of having a slim and hot figure. Also, the media keeps bombarding us with plethora of slimming treatments and exercise regimens throughout the day.   -Y.Lilly nirmala santhi

Get Fit By Cleaning House

Get Fit By Cleaning House Feel better about your body and your house all at once.You now can have a clean house and a fit body.Turn up the music and dance while cleaning. No matter what you have motivational music makes it more fun. Pick favorites that get your blood pumping and makes you want to dance. Don't be modest; get every part of your body involved. This is the fun way to work your muscles and get cardio exercise in your routine. cleaning your house in a week that will get your upper, lower body and abdominals all in one week. You can burn more than 500 calories in an hour depending on your weight and height. Cleaning the house can be your workout for the day. Make sure to put a lot of effort into your cleaning and get the house polished, dusted, mopped and vacuumed. All these moves workout your arms, legs .Use pressure to really clean the walls and at the same time, work the muscles of the shoulder.Clean one room downstairs, then one room upstairs and alternate so that you are climbing the stairs more often. This is the best butt and thigh workout you'll get while at home.Make sure to clean for an hour or more for becoming more fit and healthy. Clean house equals a fit person

Get Fit Through Gardening

Get Fit Through Gardening Gardening really considered good exercise? While enjoying yourself in the garden, means working all the major muscle groups: legs,arms, shoulders, neck, back and abdomen. Gardening tasks that use these muscles build strength and burn calories.There can be a great deal of stretching involved with gardening, like reaching for weeds or tall branches, bending to plant and extending a rake. Lifting bags,pushing wheelbarrows and shoveling all provide resistance training similar to weight lifting, which leads to healthier bones and joints. Yet while doing all this, there is minimal stress on the body, unlike aerobics or jogging.With this tired muscles you feel after turning the compost are actually something good you did for your body and your health.Even if you don’t garden, you can spend some time in the sun and get enough Vitamin D. Make sure to optimize these factors so that you are producing Vitamin D and not burning! Balancing stress hormones has a positive effect on everything from blood pressure, to cortisol levels to inflammation. "Garden Your Way to Health and Fitness"

Best Body Fitness Techniques

Best Body Fitness Techniques 1. Fix your posture: It will help your body work more efficiently, keep your muscles properly aligned, relieve aches and pains, and help you look 5 pounds slimmer. Pull those shoulders back and sit/stand up straight! 2. Plan a workout: Scheduling time for your workout will make you much more likely to succeed at actually doing the workout. You may not be able to fit in a workout for another few hours, but at the very least, put that workout on your calendar. 3. Do a plank: A full body exercise that can challenge you anywhere.Find a clean spot and start planking. What do you know? It can help with that posture, too. 4. Eat regularly:Try to break your meals up in a way that doesn’t leave you super hungry by the point of the next meal. Controlling your blood sugar and energy levels through regular meals and snacks keeps smart eating habits going strong. 5. Go for a walk: It doesn’t have to be an hour long session, but simply getting up and moving around regularly throughout your day has been linked to better overall health. Instead of sitting in your desk chair all day, take a few 5-10 minute walking breaks sporadically. Head out around the neighborhood when you get home. Basically, every bit of movement adds up. Move more. Even little bits at a time. 6. Stand instead of sit: Whenever you can, stand up instead of sitting down. It uses more energy. It can help with your posture. It all goes back to little changes adding up over time. 7. Take some deep breaths: Stress is a killer. It can deter your best laid plans. It messes with your hormones. It’s just not cool. Use whatever stress coping technique you have in your arsenal – such as stopping to take some deep breaths and count to ten. 8. Go to bed earlier: Sleep impacts so many things – including hunger and stress levels. Make sure you get enough rest.  

Being fit for sport

Being fit for sport Whilst training for any sport it’s essential you stay strong, fit and flexible. Here are five top tips to help you move in the right direction… 1)Train in all planes of motion to improve sport-related movement. A multi- directional lunge works out your frontal and sagittal planes, for rotation (or transverse plane) use exercises such as a medicine ball woodchop. 2)Use dumbbells to promote stabilisation of joints and functionality. Try a dumbbell chest press on a stability ball instead of a chest press machine. 3)Work on your balance by training in an unstable environment. Instead of a standing bicep curl try the same exercise standing on one leg and see the difference that small adaption makes. 4)Train for strength, power and endurance. These aspects are paramount in all sports but, more importantly, changing your workout regularly will insure your performance will be kept to an optimum. 5)Prevention over cure. Keep those niggling injuries away by incorporating a flexiblilty program into every workout. Your warm up should take into account movement actions in your upcoming workout. After you workout, stretching tight muscles will keep you at the top of your game.