Follow her fitness plan   We have seen many star children who have made their entry into filmdom and have been successful too. But their success story was not so simple. They have put in a lot of hard work in training to act, emote and the most important of all  to get into shape and stay slim and fit. We found this interesting information about actress Sonakshi Sinha’s fitness regime which helped her loose 30 kgs and we thought that it should be defiantly shared with you. Before she entered films she was 90 kgs due to a highly inactive lifestyle and junk food eating. So to change that she went into a strict diet and workout routine. Work-out routine Apart from the  cardio  and weight training, she also included cycling, tennis, swimming and functional training in her routine. Thrice-a-week, she also did hot yoga to help her lose weight and tone her body. Diet She gave up her favourite dishes stopped eating junk food completely and started eating well-balanced meals. She was on a high-protein, low-carb diet to support her strenuous work out. .  Eating small meals every three hours helped her keep her energy high and burn more calories. Here’s what her diet plan consisted of: Breakfast: Cereal and milk or whole wheat toast Mid morning: Some dry fruits and a cup of green tea Lunch: Home-made roti and sabzi with salad Evening: A fruit or a cup of green tea Dinner: Dinner was eaten early and consisted of only protein food like dal, chicken, egg whites and fish. She did not have carbohydrates after 6 pm. She had  green tea throughout the day and also a lot of water to keep her hydrated The gym sessions caused a lot of pain and aches but she kept motivating herself and challenging herself with losing hope and eventually lost 30 kgs. This hasn't ended here and she is still continuing with her regime and looks fab. A success story that we could learn  and imbibe from.

5 Fitness Mistakes to Avoid     Learn from these 5 common mistakes in order to prevent falling away from your 2 months past-New year resolution! It helps with loss of motivation.  1. Focusing on just one aspect of wellness: To achieve a total wellness goal, its important to follow a complete program which includes nutrition, resistance training and cardiovascular exercises-all leading to a "synergy" effect that produces maximum results. 2. Not cleaning up a wrong diet first: The first step towards the goal should be correct healthy diet and nutrition. Instead if we start off with the exercise routine, but still continue eating high fat, caloric food, we will be where they started, except for the tiresome effort.  A good nutritious diet will increase body energy. This prepares the body for more intense exercise, and we will feel better while still working out.  Remember that meals can't just be healthy--they must be a balance of carbohydrates, proteins and essential fats. Vitamin/mineral supplementation is also important to ensure we get the required amounts of essential micro nutrients and antioxidants. 3. Going too fast: Our body needs time to adjust to the sudden exercise routine and similarly, needs time everytime we start a new exercise. Gradually build up intensity and duration of work out to avoid unnecessary soreness of body muscles, injury and discomfort. This gradual pace will help us enjoy the work out process.  4. Skipping out on warming up, cooling down and stretching steps: Cutting through a warm up step forces the body to stretch beyond its preparation and causes injury and tiresomeness.  A 5-10 minute cool down step is also essential between exercises to reduce the amount of adrenaline in the blood, to flush out toxins and muscle soreness.  Don't forget to stretch. When joints and muscles are stretched, their range of motion increases overtime, phasing out from a stiff body.   5. Acting on bad advice: Don't start working on an exercise just because someone suggested it, or you saw it on TV. To achieve significant long-term results, seek an expert advice. Some exercises are not meant for everybody, in such scenarios, experts definitely play a key role. Doing a wrong exercise may put your body in jeopardy. You might have regrets later!

Food influences Your Mood     We have read enough about food, dietary food, food for diabetes and other food related content .So as part of this food related journey we have identified that food also influences you mood. Obviously the ice cream elevates the child’s mood and the freshly baked pizza with all the toppings is bound to make your mouth water and in turn the very thought of it elevates your mind and leads to  happiness. Many studies have shown the relationship between physical activity and mental health, and have proven that regular exercise can help relieve depression. An old study conducted by doctors in Canada  and published in the Canadian Journal of Psychiatry 2012 also shows the relationship between the foods you eat and your mental health. The study shows that the amounts of calories, carbohydrates, fiber, fat, and vitamins and minerals in people’s diets relate closely to their mood and mental function. This is important evidence of just how important good nutrition is, not only for your physical health but also your mental health. The doctors propose more research to understand just how exactly food affects mood. Most people, especially those who experience mood disorders, may need to improve their diet and eat more nutritious, unprocessed, natural foods. Including fresh fruits, veggies, leafy vegetables and lean meats in your diet is very important and an oft repeated sermon. The difference is you could make these more palatable by cooking them in a healthy and appealing style to suit your palate. You could also consider meeting a dietitian or nutrition expert for more help. Try alternate healing processes like Naturopathy to experience this. At the end of the day you are what you eat and a healthy body leads to a healthy mind!

ఇవి తింటున్నారా       . ఆహారంలో నూనె గింజల వాడకాన్ని పెంచాలట వీటి వల్ల కొవ్వు పదార్దాలే కాకా పిండి పదార్ధాల వంటి శక్తినిచ్చే పోషకాలు కూడా ఎక్కువగానే లభిస్తాయి అంటున్నారు నిపుణలు. గోధుమ పిండిలో సగానికి రాగుల పిండి గాని, జొన్న పిండి కానీ, సజ్జలు లేదా మరేదైనా చిరుధాన్యాల పిండిని కలిపి వాడుకోవచ్చు. అలాగే గోధుములు పిండిగానే లేదా నానాబెట్టి మొలకెత్తించి, చిటికెడు ఉప్పు, నిమ్మరసం కలిపి తీసుకుంటే శరీరానికి విటమిన్ -సి కూడా అందుతుంది. అలాగే అటుకులలో ఇనుము అధికంగా వుంటుంది. కాబట్టి ఒకరోజు టిఫిన్ గా దానితో ఉప్మా, పులహోర వంటివి చేయటం మంచిది. అలాగే అటుకులని పాలతో కలిపి తీసుకుంటే అధిక పోషకాలు లభిస్తాయట కూడా. ఆలోచిస్తే మీకు బోల్డన్ని చిట్కాలు తోచవచ్చు అవి మాతో పంచుకోండి.

HEALTH WITH COCONUT OIL     Replace and Enjoy Keeping aside its new taste which might take you some time to get used to, If you'd like to start eating this delicious coconut oil, remember: Replace unhealthy fats with coconut oil; don't add it on top of the fats you're already eating. Eating one to two tablespoons daily is a good amount, but because it is high in calories and fat, i don't recommend eating much more than that. Limiting your intake of unhealthy saturated fats, as well as trans fat, is also recommended.  Working coconut oil into your existing culinary routine is easy. Instead of using butter in baking, substitute coconut oil using a simple 1:1 ratio. Coconut oil is great to cook with, too. Unlike Olive oil, which is a medium-temperature oil (it evaporates when you cook on high flame), coconut oil can be cooked at high-heat making it ideal for dishes like stir-fry. It adds flavor when cooking or roasting any vegetables, and makes a delicious complement to bitter veggies like Karela (Bitter gourd) or Kale. You can also find other ways to substitute coconut oil, such as using it on your morning toast in place of butter.  Choosing to Supplement   If you don't like coconut oil or aren't having success working it into your diet, you might consider taking a dietary supplement. To support the health of your entire body, Doctors usually recommend 2000 to 4000 milligrams daily, although you should check with your Doctor to determine the right dosage for you. An Organic extra virgin supplement is a good choice.  As you can see, the coconut palm is not only picturesque but also offers significant health benefits.   

 Healthy Coconut Oil-2     Antibacterial properties: Coconut oil has natural antibacterial properties that help boost immune function and fight off illness-causing viruses and bacteria. It also helps protect the body from ringworm, yeast, candida and intestinal parasites, among other issues. Whats great about the oil is that its texture allows for easy external application, and it can be used for skin issues like diaper rash, eczema and acne. Of course, be sure you're storing the oil you use on your body in a separate container from the one containing the oil you use for cooking. Weight and Cholesterol maintenance: Research shows that, women who had abdominal obesity(excess belly fat), adding coconut oil to their diets reduced body mass index (BMI), waist circumference and "bad" LDL Cholesterol, while raising "good" HDL Cholesterol. Replacing cholesterol-raising fats like butter with a healthier fat like coconut oil is a great way to support weight loss and help maintain healthy cholesterol levels. And healthy weight and cholesterol levels are also good for the heart. Skin and Hair health: Coconut oil is naturally moisturizing, making it good to use externally on dry skin and hair. It also contains the antioxidant Vitamin E, which has a protective effect on the skin and supports healthy aging by reducing free radical damage. I recommend using organic coconut oil to limit exposure to toxins and chemicals. Diabetes support: Emerging studies show evidence that coconut oil supports the health of those with or at risk for Type 2 Diabetes. Research published in a American Heart Association's journal found that "dietary supplementation with MCFA ( medium chain fatty acids) found in sources like coconut oil may be beneficial for preventing obesity and peripheral insulin resistance" conditions that can lead to diabetes. We will learn about how to replace other cooking oils with coconut oil and its supplementation in our next article.

 HEALTHY COCONUT OIL?     Coconut trees are not just famous for their cool coconut water, and by products, they come with benefits beyond tropical scenery and tasty desserts.  Coconut oil, in particular, can help keep your body healthy. The waxy, sweet-flavoured oil can be used both in food and on the body, giving it a variety of uses that support wellness. We,Indians know it, very well.  From fighting bacteria and viruses to moisturising skin and hair, this incredible oil is a natural, inexpensive way to support the health of our body--both inside and out. To take advantage of all coconut oil has to offer, here's what we need to know.    Healthy Saturated Fats? For years, coconut oil was considered unhealthy because it contains saturated fat. Furthermore, its bad reputation was based on a highly processed version of the oil called partially hydrogenated coconut oil, which goes through chemical processes that kill essential fatty acids, antioxidants and other key nutritional components. Yet today, scientists are beginning to recognize that not all saturated fats are unhealthy, and additional studies are discovering the benefits of the less processed, virgin form of the oil.    Virgin Coconut oil's main benefits come from the saturated fat lauric acid, a medium-chain fatty acid that supports total wellness; other beneficial medium-chain fatty acids in the oil are capric acid and caprylic acid. Coconut oil also contains vitamin E, an antioxidant that protects the body from free radicals, which can damage cells and lead to a number of diseases.    We will come back to some key benefits of coconut oil in our next article......

Benefits of Meditation- 4 Physical Health     In the final of the Benefits of Meditation-4 series, we see how meditation can yield physical health and recovery along with self-healing benefits to be found as well. Studies show that for those struggling to recover from addictions, meditation is a powerful tool that helps an individual find the peace, calm, and mindfulness required to break the cycle. It can also help the body produce the hormones and natural chemicals needed to fill the void that addiction creates. Meditation also helps those who have struggled with long-term illnesses to find their center again and give the body the healing it needs. Surgical patients, as well, have found that meditation can be an easy way to stimulate blood flow, healthy enzyme and hormone production, and trigger those pain-fighting genes. Pain medications, ice packs, and rest can take a patient part of the way back from a major surgery, but the meditative aspect should be present to ensure total healing inside and out. These self-repair mechanisms make up what is often referred to as the parasympathetic nervous system, the direct opposing force to the stress-induced sympathetic nervous system. When this force is activated in the body, healing can begin and the body can be both repaired and protected from future threats. The body’s natural healing energy is triggered by meditation and can give a powerful boost to an individual’s journey to recovery. Rest, relaxation, and meditation can all contribute to a healthy and speedy recovery from surgery. Dr. George Bitar, MD, of Bitar Cosmetic Surgery Institute , Virginia ,knows the importance of coaching his patients from the consultation through the surgery and throughout the essential recovery period following it. He often recommends using meditation and similar natural therapies to encourage the body’s natural healing process to bring the body back to where it was, if not better than ever before.

Benefits of Meditation-3 Mental Health     Stress isn’t the only emotional or mental state that can benefit from regular meditation. In fact, many psychologists and therapists often recommend meditation to their patients to help them heal their own emotional troubles. When we meditate, the mind is cleared of emotions and thoughts, giving us time to heal ourselves in a way. Your state of mind becomes something you can alter and change, because once you have the power to clear it away, you learn that you have the power to choose how you feel about different aspects of your life. In this way, meditation can be a very self-empowering practice that gives people the control over their emotions and the ability to choose positive thoughts over negative, optimism over cynicism.  Sometimes referred to as emotional pollution, bad thoughts can be banished by choice once a person has grown in their meditative experiences. When we speak of good mental health this in turn affects out physical state of being and keeps us healthy and happy. The adage which is often told is a healthy mind leads to a healthy body. Even though many of us know the power of meditation we don’t practice it as we feel that it requires a time and place for it. Meditation is a state of being which one can acquire sitting anywhere. Be it your home, office or a garden. The benefits of mediation plays a major role in our mental health.  

Meditation for Stronger Immune System     Meditation has known to boost the Immune System .When the body is relaxed and the breath deepens during meditation, the experience can stimulate the immune system, activating certain protective genes that fight disease. According to recent studies at the Harvard Medical School in Cambridge, Massachusetts, a wide range of disease-fighting genes become active in the bodies of those who regularly practice medication. These genes all protect us from certain disorders, including pain, high blood pressure, types of arthritis, infertility, general inflammation, and even some forms of cancer. Benefits to the immune system and hormone production get even better with continued practice over consecutive weeks, months, and years. These findings could explain the importance placed on meditation, deep breathing, and other relaxation techniques in holistic remedy practices in Indian Ayurveda and Tibetan medicine. It also helps lower blood pressure and heart rates where oxygen can move more freely through the body and improve skin tone, and even nerve pain and discomfort can be relieved over time. Meditation offers physical benefits for a stronger immune system to everyone who begins and continues to include it as part of their daily lives. We will discuss the Benefits of Meditation for Women’s Health in the next article. See you soon.  

Sleep for Better Health   Scientists at Duke University in Durham, North Carolina discovered that women need more sleep than men. They say that women suffer more than men, both mentally and physically, if they are forced to hold back on on their sleep.  As well as a higher risk of heart disease, depression and psychological problems, sleep-deprived women have extra clotting factors in their blood, which can lead to a stroke. They also have higher inflammation markers, which indicate developing health problems. As inflammation markers are also linked to pain, sleep expert Dr Michael Breus explained that women can literally be in more pain when they wake up. Which is why they feel more grumpy. By contrast, the state of a man's health does not appear to be closely linked to how much they sleep. In the study, men showed no increased risk of developing the ailments that affect women when they are sleep deprived."We found that women had more depression, women had more anger, and women had more hostility early in the morning," said Dr Breus. If this sounds like someone you know, it can probably be blamed on sleep deprivation and the fact that women are particularly susceptible to the effects. So what does Dr Breus advise? If you don’t manage to get enough sleep at night, try taking strategic naps. However, he warned that those naps should be either 25 minutes or 90 minutes long. Any other length will make the sleeper feel worse when they wake, he said. "One of the major functions of sleep is to allow the brain to recover and repair itself," said Professor Jim Horne, director of the Sleep Research Centre at Loughborough University, England. "During deep sleep, the cortex - the part of the brain responsible for thought, memory, language and so on - disengages from the senses and goes into recovery mode. "The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need. "Women tend to multi-task - they do lots at once and are flexible - and so they use more of their actual brain than men do. Because of that, their sleep need is greater. This is not the first time experts have suggested that women need more sleep than men. So try and get that proper sleep or make up for it in short naps , Happy snoozing!  

Benefits of Meditation-1 Stress Relief   We all know that meditation has many benefits on our mind and it is known to calm your mind and give you concentration and clarity. It is often misunderstood to be a passive activity which is practiced in solitude for clearing the mind and relieving stress, while physical exercises take the credit for benefiting bodily health. Not many know that both meditation and exercise can share an equal part in a person’s health and well-being. Taking a deep breath, releasing tension from the muscles, and calling the mind into focus are not the only benefits of meditation which we will discuss in the series - Benefits of Meditation. Meditation for Stress Relief The first and foremost benefit of meditation advocated by doctors and therapists is stress belief. As part of stress management, a few minutes of inner peace and meditation is prescribed for people who are over worked and stressed and most often this benefit is very real. Stress generates the release of Cortisol, a steroid hormone produced in the adrenal cortex. Having Cortisol in the body, especially on a regular or constant basis, can cause physical problems like higher blood sugar levels, a suppressed immune system, and sometimes problems with metabolism regulation which leads to thyroid and in turn obesity. Controlling stress through meditation has helped many people around the world fight diseases, weight loss, and other hormonal disorders. So the benefits of managing stress through mediation are manifested in a variety of physical ways. The blood pressure and heart rates lower, oxygen can move more freely through the body and improve skin tone, and even nerve pains and discomfort can be relieved over time. This results in a healthy body and healthier mind.

How to Stay “fit-motivated” We set targets to lose weight in the beginning of the year and in the middle of the year and in the end of the year and the same next year! Ever examined why you tend to waver form your set targets. The reasons could be many, I can’t wake up that early or I cheated and I don’t have the time- are some of the basic reasons why we deter from a set path. Try these few tips to stay focused on your motivation plan. 1. Focus on diet. See your new diet and exercise regime as a lifestyle change, rather than a way to lose weight. This will help you steer clear of your old, bad habits. 2. Don’t deprive yourself. The moment you start to deprive yourself of something, you start to crave it more .Instead, allow yourself a little bit of something high on calorie but you really love from once in a while, but make sure to limit your intake. 3. Reasonable goals. Trying to achieve too much in a small amount of time can even be detrimental to your weight loss results. Work out how much you need to lose and strive to do it slowly, but surely. 4. Chart your progress. Don’t weigh yourself every day but do it when you feel the lightness and write the number down. Then whenever you feel discouraged, just go through the past number and appreciate yourself to see your long-term progress which in turn will help to boost your motivation. 5. Fall and rise again. Don't beat yourself up about a piece of cake you cheated on or a missed workout session. It doesn't erase all of the hard work, so just pick yourself up where you left off and move on. 6. Visualization techniques. As part of the holistic approach you have the concept of creative visualization which you can use to your benefit. For example. If there's an outfit you used to love that you no longer fits , hang it up in your bedroom or a place you see all the time. Focus on it and visualize yourself wearing it and fitting into it. This will help boost your determination and act as a positive auto suggestion !

Probiotic yogurt for weight loss   Yogurt with added probiotic cultures off late has been established as one of the essential part of weight loss packages by naturopaths apart from being a gut cleanser. Nutritionists are exalting the potential benefits of probiotics range which range from regulating gut health, to boosting immunity, reducing stress, depression and anxiety, clearing acne and easing allergies.But now a new study is adding another benefit to the list which is: helping women lose weight and keep it off !   In the study, from the Université Laval in Quebec and published online in December 2013 by the British Journal of Nutrition, obese men and women followed a 12-week weight-loss diet followed by another 12 weeks of supervised but unrestricted weight maintenance. Half of the 125 subjects took probiotics—two capsules of Lactobacillus rhamnosus daily. Though there were no differences among the men in each group, the women in the probiotics group lost significantly more weight than the placebo group (9.7 pounds versus 5.7 pounds, on average, respectively). What’s more, while women on the placebo gained weight back during the maintenance period, those taking the probiotic continued to lose weight—about another 1.8 pounds. The difference between men and women may have to do with another notable finding: In the gut flora of the women, but not the men, there was a significant decrease of a particular family of bacteria that has been linked in one way or another to obesity by many studies. The relationship is murky at best, but the researchers posit that the reduction of these Lachnospiraceae bacteria may have played a role in the participants’ sustained weight loss, including possibly helping to reduce an overabundance of leptin in the blood at the end of 24 weeks. High circulating levels of leptin, a hunger-regulating hormone produced by fat cells, is common among obese individuals. So ladies head to the nearest supermarket and get your weekly supply of probiotics for added fitness and weight loss!

Edema during Pregnancy     The mild swelling that's quite common during pregnancy in many women particularly in the feet and ankles has always been a cause of concern. It can vary by the hour and by the warm weather .The known cause for edema is that during pregnancy, body fluids increase in order to nurture both you and your baby. As your body tissues accumulate and retain fluids, you may experience swelling. Mild swelling and edema, is harmless and perfectly normal, although it's not nice to look at it causes discomfort and makes you change your footwear from the pretty shoes to the more soft ones where you can just glide them on.   Tips to handle edema ->The cardinal principle -Avoid standing or sitting for too long. If you're on your feet a lot, take breaks and have a seat.    ->If you are in a sitting job for long hours  take a five-minute walk at least once an hour, and try to keep your legs elevated when you're back in your chair.   ->Wear shoes that are soft and cushy while you're out and once you get home, switch to a pair of soft slippers.   ->Avoid tight socks or stockings which prevent the blood and fluids flow freely.   ->After you come back from work or as a regular practice put your feet in warm to hot water with sea salts and relax.   ->When you sleep put your feet up on a higher pillow as you will anyway be sleeping upwards .This will to an extant curb edema.   ->Fluids flush out fluids- so drink lots of water as it will flush out excess sodium and other wastes from your body which causes edema. In case of excessive edema for a long period of time please visit your Gynecologist!

Free Your Mind with Meditation TeluguOne presents a video on Dhyana Meditation. This video tells us as to who should do Dhyana and how should one do this Dhyana meditation and other tips like how to focus and concentrate are explained here.  

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     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 !