Lead happy and Healthy life
40 Tips for Happy Health Life - MUST READ & SHARE~
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants.
4. Live with the 3 Eâ€™s â€” Energy, Enthusiasm, and Empathy.
5. Make time for prayer and reflection
6. Play more games.
7. Read more books than you did in 2012.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk every day â€”- and while you walk, smile.
11. Donâ€™t compare your life to othersâ€™. You have no idea what their journey is all about.
12. Donâ€™t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Donâ€™t over do; keep your limits.
14. Donâ€™t take yourself so seriously; no one else does.
15. Donâ€™t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Donâ€™t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Donâ€™t hate others.
20. Make peace with your past so it wonâ€™t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You donâ€™t have to win every argument. Agree to disagree.
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job wonâ€™t take care of you when you are sick. Your family and friends will. Stay in touch.
32. Do the right things.
33. Get rid of anything that isnâ€™t useful, beautiful or joyful.
34. Forgiveness heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, donâ€™t take it for granted â€“ embrace life.
39. Your inner most is always happy. So, be happy.
Last but not least:
40. Enjoy life.
Eat tomatoes to curb diseases after 40
Once you hit 40, your body starts to change and you are likely to encounter health problems youâ€™ve not had before. Not only will you be more prone to lifestyle diseases but also have a longer recovery time. It is therefore essential to take extra measures to make sure you are hale and hearty.
Eating tomatoes can come in handy to keep several diseases at bay. This is because they are an excellent source of the antioxidant lycopene. Tomatoes protect one against the formation of cancer cells in the body. They also protect the walls of the arteries from thickening. This prevents heart diseases.
Pumpkin seeds are a good source of protein; a single ounce of pumpkin seeds provides 5 g of protein. Protein can help you manage hunger, which is important when youâ€™re trying to lose weight. The stomach takes longer to process protein than it does to digest carbohydrates or fats, which is why protein-rich foods are satisfying.
Sunflower seeds contain a wide range of nutrients.1 oz. serving contains 3.1 g of fiber. Fiber is an essential dietary component, as it benefits your heart and helps keep you full. A serving also has a whopping 5.48 g of protein, another satiating nutrient. Sunflower seeds offer vitamins A, B1, B2, B3, B6 and E. The seeds also pack in a number of minerals, including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.
Flax seeds are also used for weight loss. It is proven to reduce blood sugar levels, and may even help to prevent type 2 diabetes! Healthy blood sugar levels are critical to achieving, and maintaining, a healthy weight.
Flaax seeds also have a whole host of other nutrients that make them a true superfood. They are known for their anti-inflammatory and anticancer abilities. So use flaxseed for weight lossâ€“youâ€™ll get lots of additional benefits!
Sesame seeds are high in healthy fat, which has health benefits beyond potentially aiding weight loss efforts.unsaturated fats help the bodyâ€™s immune system function properly; enable cell membranes to maintain their structure; and encourage absorption of essential vitamins, minerals and nutrients. Fatty foods also promote satiation, which means you may consumer fewer net calories and stay full longer when you eat them.
Simple alterations in your eating habits which will help you weigh lighter on the scale on the ninth day of fasting. Wasn\'t this on your mind before you pledged to go fasting?
Fasting or feasting?
Amid the entire hullabaloo of going lighter and eating less during the Navaratris, we often go overboard and stuff our lunch packs with all the wrong stuff. The perception that substituting roti (carbohydrate) with endless servings of vrat ka khana, characterized by fried potatoes, sabudana papads, crispies, sweets, fruits etc will help in losing weight is a myth. \"Navratri food is generally starchy and needs a lot of oil to be cooked, which leads to constipation, since the body is not used to so much of starch. So, the solution lies in changing the way you cook. For instance, potato can be taken as a mash rather than in fried form.\"
No food, no weight!
Apart from eating wrong stuff, another common crime is \'not eating at all\'. In the greed of knocking down a few kilos, people usually go for just one big meal in the evening, which is an absolute no-no, says dietician Shikha Sharma, adding, \"It is detrimental to metabolism and in the bargain you only get fat, a bloated feeling and constipation.\"
As a solution, \"One should keep having light and watery fruits and vegetables like cucumber, watermelon etc to keep hydrated rather than being on an empty stomach.\"
Here are some cool tips to follow to feel lighter by the end!
- Substitute fried potatoes and chips with grilled potato cutlets, potato mash and aloo chaat. One can add veggies like cucumber, tomato, mint and coriander to add taste and volume.
- Kutu or singhara is the most favoured food of the season. Rather than having it in the form of those oil dripping puris, make vegetable chillas (pancakes) out of the same. This will require far lesser amount of oil.
- Soups can be prepared out of vegetables allowed during the fasts and taken as a small mid meal. Soups are considered to be natural diuretics so they\'ll help you ward off constipation.
- Sitaphal is not only mean to make halwa but can also be tried as soup.
- Vrat rice made in desi ghee tastes yummy but are a big source of calories. Instead, try eating them cold with curd and they can be a oil free treat for the season.
- One can also powder them to make pancakes.
- Avoid sweets.
- Sweet potato can be roasted and eaten as chaat.
- Paneer is another healthier option if taken grilled rather than fried.
- Keep a track of your water intake. Remain hydrated with water in different forms like soups, nariyal pani, butter milk, nimbu pani and fruit shakes.
Follow these simple steps and enjoy the benefits of the nine days of detoxification!
And don\'t forget to get on the weighing scale!
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT, Mumbai . She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
We live in a world where looks (read size 0) is more appreciated than being curvy. People get obsessed with their goals of becoming thin and follow crash diets. They forget that they need to eat healthy to help their body perform at its fullest. A lot of contribution towards this attitude comes from the media, society, friends and family. There is so much wrong information that fall prey to, the most common one being that \'you need to count every calorie that goes in\'. This has turned people into a walking talking calculator, measuring every little piece of food. People have forgotten the function of calories for the human body, which is to provide energy!
The calorie-counting process was initiated to assist people to keep a track of how much food they need to eat as per their age, height, and weight, i.e. the Recommended Dietary Allowances (RDA). In general, it just helps you understand your body requirement. It wasn\'t meant for people to become conscious about every calorie consumed. But what people have started doing now is punishing themselves for every extra calorie they intake. This does not make the weight loss process a pleasant experience.
All it does it adds to your stress levels, which makes you panic to the extent that you consider it a sin if you have gone beyond the limit and starve yourself or over-workout to make up for it. This causes loss of muscle mass, crashes your metabolism and makes the weight loss process even more difficult. Ultimately, you land up losing trust in the entire concept of weight loss, conclude that it won\'t work for you and get back to your old binging routine. In short, the whole calorie counting process makes you give up on your fitness goals faster as it is something you cannot keep up with forever.
The calorie counting process also causes confusion in the choices people make. For example, if a banana has 100 kcal and a small packet of chips has 80 kcal, a calorie conscious person will more likely choose chips over the banana to avoid the 20 extra calories. But bananas contain potassium, calcium, vitamins, etc. whereas chips only have fat and carbs which affects weight and health. This is extremely harmful as it puts you in a habit of opting only for unhealthy foods.
You cannot carry cups, spoons, vessels to measure the calories in the food wherever you go. But you can keep yourself fit by making healthier food choices like fruits and dried fruits over chocolates, roasted nuts over fried foods, whole grains like brown rice, oats, ragi, jowar, etc. All you need to do is understand and listen to your body and give it the nourishment it needs. Eat in small portions and keep junk to the minimum. If you land up eating unhealthy foods, just go for a good run or workout and you\'ll be back on track. Stop punishing your body and start enjoying food.Stop counting calories
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
With the crazy, hectic life we lead, we don\'t really have time to think about snacking. Sparing some time for our main meals becomes such a challenge. But did you know that eating 3-4 small snacks between meals gives you energy and increases your metabolism, which in turn helps you reduce weight and burn fat? But wait, there is a catch!
When we say snacking in between, we mean healthy snacks that are high in fibre and protein, and not junk food like samosas, vadas, chaat, pizzas, etc. It is not that difficult if you make up your mind to eat healthy snacks. Carry them with you so that you don\'t really have to give in to unhealthy temptations. Let\'s look at some of the healthy options that are easy to carry as well:
Fruit and nuts
Fruits are scared foods of the earth with natural vitamins and minerals that give you energy on the go. They are easy to carry and eat even when you are travelling or setting out for a break. Nuts, on the other hand, have good fats and are filling, They can be easily kept in your pocket to be munched on even during an important meeting. Apples, pear, oranges, walnuts, almonds, etc. are great convenient options.
Calories: Less than 120 kcal
Again, easy to prepare and carry. All you need to do is just steam them, add cucumber, tomatoes, onions, lime, and chaat masala and there you have it! Some healthy protein, fibre and vitamin C rich snack. You can use a variety of sprouts like moong, moth, rajmah, chana, or even a mixture of all these.
Calories: 150 kcal
High in protein and vitamin A, they are excellent, filling snacks that help your muscles and cells repair themselves. If you are weight conscious, you can opt for egg whites instead of the yellow. The only thing you need to do is peel them when you want to eat them, so that they remain fresh.
Calories: Less than 100 kcal
This is a fairly new snack option available in variety in the market. You can buy sweet or savoury versions of it as per your choice. A handful of muesli with some green tea during your tea break will give you the energy rush you need to focus on your remaining day\'s work. You can also opt for muesli with nuts to add to the nutrition value.
Calories: 100 kcal
Nutrichoice Oats/Ragi Biscuits
These are healthy, tasty, and easy to carry. 1-2 biscuits during a tiny break will give you the fibre and energy your body needs. Ragi is also an excellent source of calcium.
Calories: less than 80 kcal
Make sure you stock your bag with these foods to keep your health in your hands always. Eat healthy, stay fit!
Sweets Vs dry fruits. Itâ€™s an ongoing, closely fought battle for demand this Diwali.
Fructose (fruit sugar) is broken down slower by the body allowing the body to react more efficiently to the sugar you have just eaten, sucrose (sweet sugar) is broken down quicker by the body and can cause your body\'s natural sugar levels to change more quickly.
Thus dried fruits are always better an option than sweets in this Diwali. But Dried fruits has some disadvantages. If these disadvantages are not kept in mind then one tend to consume more calories than consuming sweets or fresh fruits.
Key points to remember:
Water is removed from fresh fruits to make dried fruits. Thus the sugar & fibre in fruits gets concentrated.
No one eats one or two dried fruits. They take a handful of them. This causes more calorie and sugar intake. Because drying fruit removes its water content, the portion size shrinks by about three-quarters. If you dehydrate one cup of fresh apricots, youâ€™ll get 1/4 cup of dried apricots.
Dried fruits contain preservatives like sulphites which causes digestive and respiratory problems
Concentrated Fructose in dried fruits doesnâ€™t send alarm bells to the brain to say youâ€™re full. It fails to stimulate â€“ and, indeed, blocks â€“ appetite hormones leptin and ghrelin. This is why we donâ€™t stop at 1-2 apricot
Dried fruits are hard to digest. Fiber and water exist together in nature to help digest foods properly. Without water, dried fruit is hard to push through the gut and can cause some un-wanted problems.
To conclude when consumed in moderation dried fruits are far better than sweets this DIWALI. Just keep an eye on the portion size of the dries fruits you consume to restrict yourselves from consuming more calories and more fructose.
for more details on dried fruits please visit http://deepalekha.blogspot.in/2015/11/dried-fruits-are-smartly-in-this-diwali.html
~ Dt. Deepalekha Banerjee
â€˜Mirror mirror on the wall, how I wish my flab to fall?â€™ After trying out various fad diets, tasteless liquid potions, body breaking gym workouts, ready to use internet diet charts; your weight loss efforts have not made any impact on weighing scale. So now, you have finally decided to take help of a dietician for reducing your excess flab â€¦ Sounds familiar?
Consider these points before zeroing down on your choice of a program - weight loss centre, professional dietician, fitness spa or naturopathy â€“which is going to impact your lifestyle and overall health.
Avoid crash programs. Losing 10kg in a month is not going to make you look and feel any better. You will end up losing lots of lean body mass â€“ muscles, water, & bone tissue. Whatâ€™s more, this weight is going to boomerang once you are off this diet.
Ask for Credentials of your Dietician/ Nutritionist - just as we ensure about our doctors / other healthcare givers, find about the degree, clinical experience and expertise of your dietician. Do not hesitate to ask about the testimonials, diet plans, nutritional supplements or gadgets, follow up schedules etc Dieticians are not Magicians, who can make your flab vanish in a short time. Donâ€™t believe exaggerated promises.
Set a realistic goal. This depends on your age, body frame, underlying conditions, physical limitations and maintainable weight. Reaching ideal weight may not always be possible but even 10-15% of weight loss is going to make substantial difference to your fitness level.
Go in for a customized diet plan. All of us have different genetic make up, medical problems, digestion issues, religious beliefs, food choices etc. A diet program has to consider these aspects and build a program around it.
Accept the lifestyle changes which are sustainable and feasible for a long time. Eating boiled spinach, vegetable juice, over- rated expensive super foods, health shakes can be physically, emotionally and financially draining. Make your limitations clear at the beginning of program, so that you can be offered alternate choices. Remember thereâ€™s always a choice.
Emphasize on reducing body fat than numbers on weighing scale. Reducing body fat will give you leaner and slimmer look that you want while too much loss of lean body mass will end up with brittle bones, tired & saggy skin, pallor, excess hair loss etc.
Lastly, believe in yourself and put in your efforts for making the weight loss program successful. Make a small note of deviations/ cheat foods, add more steps in your daily walking or workouts, learn about healthy food choices when you are dining out or travelling, learn about portion sizes etc
Going from flab to fab is a journey which should and must change your lifestyle permanently. Only then it will be a truly successful program.
Walnuts And almonds
Whenever you peruse through snack options in a store, looking for a fulfilling yet healthy option often turns out to be really challenging. This is where you might consider nuts, such as almonds or walnuts. They are healthy snacking options with rich reserves of protein, fibre, and energy.
However, even in the choice between almonds and walnuts, there are certain things which need to be kept in mind.
1. Energy content: Almonds contain 14 grams worth of fat, and 164 calories whereas walnuts contain approximately 18 grams of fat but give 185 calories. Thus, we find that walnuts contain a slightly higher amount of fat than almonds, but provide more energy in the form of calories.
2. Protein content: Almonds and walnuts are both protein powerhouses - containing 13% and 9% of protein content respectively. Thus, both these nuts are great sources of protein.
3. Mineral content: Both almonds and walnuts are rich in various kinds of minerals. When it comes to Iron, which is essential for muscle health and blood formation, both nuts contain very similar amounts (approx. 5%). Almonds pack 19% magnesium - essential for strong bones, compared to the 11% in walnuts. Walnuts, however, have very high amounts of copper (50%) and manganese (54%) which prove to be useful in reducing symptoms of PMS as compared to almonds.
4. Fibre content: Fiber, which plays a vital role in completing the process of digestion, is another component that these nuts pack healthy amounts of. Almonds contain 16% fiber whereas walnuts have 8%.
5. Vitamin content: While walnuts contain 12% Vitamin B6, compared to the 3% in almonds, the real point of difference between these two highly healthy nuts is in their content of Vitamin E - essential for healthy skin and eyes. Almonds contain almost 48% of it, whereas walnuts contain only about 2% of the same.
Thus, we get a fair idea about the high nutritional content for both these nuts. They are both essential, especially if they can be incorporated into our diets in the correct proportions.
Developing healthy eating habits isn't as difficult as many people imagine.The knowledge of importance of food,how to eat ,what to eat,which is to be restricted is very important.
1.Consume variety of food- Eating a wide assortment of foods helps ensure that you get all of the disease fighting potential nutrients that foods offer.
2.Limit on quantity intake -To reduce the calorie intake,keeping eye on portion is very important.In a restaurant don%u2019t order for super size, you can split the dish with friends,keep a habbit of checking/reading food labels.
3.Eat plenty of produce-- Include the variety of produce in daily intake of diet.prefer variety of colours such as green,orange,red,blue/purple and yellow produce.The nutrients and compound/enzyme present in this may protect against certain cancer and other diseases.Choose whole fruits over the juice for more fibre
4. Get more whole grains--Whole grains retain the bran and germ and thus all of the nutrients and fiber of the grain .Add variety of whole grains like Barley,Oats,whole wheat in diet.
5. Limit refined grains,added sugar-- The refined carbs in white bread,regular pasta and most snacksfood have little or no dietary fibre,have been stripped of many nutrients ,limit foods with added sugar such as soda and candy.These are the empty sources of calories that contributes .
6. Cut down on Animal fats-- Limit on saturated fats,especially from red meat and process meat.Its a good ideas to replace saturated fats with good fats formed in nuts ,fish,and vegetable.oil.
Replace the sodium with potassium.Excess sodium raises blood pressure, people with hypertension and chronic kidney diseases,that most adults should limit sodium to 1500miligrams per day* ( which means about two-third teaspoon of salt). more potassium intake lowers the blood pressure,like - citrus fruits, bananas, potatoes, beans and yogurt.
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The Winter Toffee –
KAMARKATTU, a traditional Tamil Nadu sweet is the best alternative for anyone who has a sweet tooth. It melts slowly in the mouth improving the secretion of saliva and is amazing to taste. If you stay in Tamil Nadu or have visited here anytime, be sure to find this wonderful healthy sweet anywhere right from a Pottikadai (small-scale neighbourhood shops) to any national supermarket, all-round the year. It can also be made easily at home. Made with a combination of Coconut, Jaggery & Ghee, it is extremely therapeutic for the winters as they provide healthy fat to keep the joints lubricated and protect the skin from drying. Additionally,
Coconut – (there have been a lot of myths around coconut but researches have proved that ) coconut is a super food that improves brain function – skin health – helps burn fat – kills harmful microorganisms – improves blood cholesterol levels.
Jaggery - loaded with antioxidants & minerals which prevent free radicals - helps boost resistance against infections - builds stronger immunity – aids digestion – acts as a detox – in adolescent girls combats PMS symptoms including mood swings, menstrual cramps & abdominal pain.
Ghee – another misinterpreted food is actually anti-inflammatory – anti-cancerous - rich in fat soluble vitamins – increases good cholesterol - strengthens immune system – helps burn fat – keeps brain sharp – skin lustrous.
P.S - All the mothers, stock them at home and you’ll never get anxious when your child demands for a toffee. Isn’t that a win-win?
House wives have no holiday, no sick leave and no backups! Are you the one? A typical routine that starts with right early in the morning making bed tea followed by breakfast and then lunch for kids and spouse. The day proceeds with unhealthy breakfast that is usually finished in big gulps, because there are huge tasks which are waiting for you. Next is doing household chores, with some oily snacking. TV soaps start when you feel like a bit tired and lay in front of TV. Then you make lunch for the family people. Usually, a prolonged fasting, then a late lunch in afternoon is very common. Then you get a “we” time with friends over a heavy snacks. Then, tea with spouse followed by a heavy dinner. Some sweet tooth ladies are fond of late night supper too. But have you ever thought that how stressful your routine is? Have you ever thought that how much you are taking care of your diet regimen? Where is your health and fitness? It’s a big no in many cases. A typical middle class house wife or ladies living in nuclear families rarely get time and are majorly affected. Check out how to healthy and fit, if you are house wife.
Gagan’s tips for house wives to lead a healthy lifestyle:
Impart your time for fitness. You cannot get fit at home by just thinking. It’s very tough; since you are psychology bound your daily regimen. Join fitness classes or start doing exercise with any of your friend. A dedicated time is always a good way out to be regular.
Don’t skip meals- Usually we feel that skipping meal is the best way to get fit. It’s not. Ask fitness expert that how you can get healthy nutrition. Don’t try anything of your own. Always consult.
Small Meals- Don’t take meals as a task. We think since we are busy, let’s have a heavy food once. Since you are always at home, get smaller meals but frequent one.
Hunger Pranks management- Keep some healthy salads, snacks handy. On the move in the house you can have it. Don’t have carbonated water like colas. You can curd, skimmed milk, lassi and smoothies.
Use stairs- Housewives usually living in societies have frequent movements in societies. Use stairs when you move. Avoid lifts.
Yoga- Do yoga with your other housewives pals. Make it a routine. It helps in stress management.
Don’t cheat- A small handful of sweets or chips can get you gain weight. Don’t thing it won’t make any difference. Stick to healthy diet.