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 !

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!

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.

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

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.