Monday, December 28, 2009

Food For Hair

We see thousands of advertisements daily recommending oils, shampoos, conditioner and various add ones like mousse (which I always thought was only something to eat and drool over), serum and what not. But the truth has always remained simple- 'What is inside is what is reflected outside'

Read on for the 6 top foods that should be the foundation of your healthy hair diet for those Rapunzel tresses:
1. Fish:
When it comes to foods that pack a beauty punch, it's hard to beat fish. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.
Essential omega 3 fatty acids help maintain scalp health.
Vegetarian???include a teaspone of flaxseeds in your diet.
Legumes and pulses are great for hair not just because they have proteins, which promote hair growth, but also because the contain nutrients like iron and biotin. biotin deficiency although rare, leads to brittle hair.
3.Dark Gren leafy vegetables:
Yes the most dreaded food group by the majority. But when it comes to your hair this is one group you should not neglect.Spinach is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.
Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
People will go nuts over your hair!
5.Milk and milk products:
excellent source of protein and calcium which promotes hair growth. But keep the milk low fat; after all we don't want great hair on a football!
Something to be happy about. protein protein and protein!Chicken is an excellent source of protein, so great for your hair.Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
So remeber the secret to healthy locks might just be locked in your fridge.

Monday, December 21, 2009

Some Facts...With A Twist!

Good habits are like wine...the more older..the stronger. But somehow we all feel that bad habits are more addictive! Was just thinking about some habits of ours and some bitter facts behind them.Try to take them with a pinch of salt, if they hurt real bad! Here they go.
People Burp....not because they don't have etiquettes!
…but because they eat too fast. Gulping down food without chewing it properly does not engage saliva causing poor digestion. You take in excess air which can lead to bloating and burping, which we think is an ugly habit!
Your stomach is not a dumping ground!
Overeating leads to obesity, CV disease and other lifestyle diseases which we all are aware of. But overeating also leads to production of toxins in the body. Lifelong overeating can lead to excessive toxin production and accumulation which will result to colon diseases.
Feed your body not your emotions!
A stressful day in the office, a breakup with the loved one, or a simply bad day doesn’t give you the privilege to binge on that calorie loaded huge bar of chocolate.Binge eaters report more health issues like stress, insomnia, and not to mention drastic weight gain.
When nature calls, answer before it’s too late!
Not listening to natures call on time puts extra load on your system, specially your vital organs like kidney and intestines.
Killer Practice: Self medication!
God made doctors for a reason. Keep them employed please! Self prescription of medicines even if it’s just a crocin can be fatal at times.
Faking can be beneficial!
Faking that you are full and satiated the is!.sometimes it’s all in the mind that you tend to feel hungry at the sight of food. If you have a tendency to eat mindlessly, it’s better to overlook such signs and tell yourself that you are full and happy1
If you think you’ll live longer…maybe you will!
Researches show that optimistic people are 14% less likely to die due to illness as compared to pessimists. Also they are 30%less likely to die of heart disease.
So think again what wrong are you doing and start talking a different route to life!

Monday, December 14, 2009

Good Skin- The secret is Your Refrigerator!

The simplest ways to get gorgeous may just be lying in your refrigerator.Get some healthy food to get healthy skin back:
When life throws lemons at you, hunt out tequila and salt! But in the mornings, the old favourite is stil ideal: A glass of luke warm water with a twist of lemon and one Tsp of honey to flush out the toxins- also gives you a big boost of vitamin C to keep your skin baby soft.
Step up on fresh fruit and veggies juice. Top zit fighters include carrots, celery, and ginger; also factors in avocados (for vitamin E), and pomogranates (to fortify blood)
And no I am not talking in pie form. Apples pack a greater wallop of antioxidants (polyphenols). Remember polyphenols are 5 times intense in the skin of the apples than the flesh so don't peel off the skin!
Along with other fatty fish, walnuts and flaxseeds, salmon is amongst the highest in healthy fatty acids(omega 3) that does great things for your skin! Omega 3 also reduces the body's production of inflamatory agents that can damage the skin.vegetarian? Have flaxseeds.
It has all the benefits of dairy foods + probiotics that help add healthy bacteria to the intestines (read: no acne). Plus it's an excellent skin food as it assists in the production of collagen, helping reduce the signs of ageing.
An orange a day keeps those wrinkles away! The secret lies in that Vitamin C content of oranges, which is excellent antioxidant.
An easy, crunchy way to add extra nutrition and flavour to a meal, as they provide antioxidents and have healthy oil for skin suppleness.Will keep your skin young and glowing.

Saturday, December 5, 2009

What are functional foods?

The concept of functional foods was born in Japan. In the 1980s, health authorities in Japan recognised that an improved quality of life must accompany increasing life expectancy for the expanding number of elderly people in the population if health care costs were to be controlled. The concept of foods that were developed specifically to promote health or reduce the risk of disease was introduced. Functional foods, generally, are considered as those foods which are intended to be consumed as part of the normal diet and that contain biologically active components which offer the potential of enhanced health or reduced risk of disease. Examples of functional foods include foods that contain specific minerals, vitamins, fatty acids or dietary fiber, foods with added biologically active substances such as phytochemicals or other antioxidants and probiotics that have live beneficial cultures . As interest in this category of foods has grown, new products have appeared and interest has turned to the development of standards and guidelines for the development and promotion of such foods.
Why do we need functional foods?

Consumer interest in the relationship between diet and health has increased substantially. There is much greater recognition today that people can help themselves and their families to reduce the risk of illness and disease and to maintain their state of health and well being through a healthy lifestyle, including the diet. Ongoing support for the important role of foods such as fruits and vegetables and wholegrain cereals in disease prevention and the latest research on dietary antioxidants and combinations of protective substances in plants has helped to provide the impetus for further developments in the functional food market .Trends in population demographics and socio-economic changes also point to the need for foods with added health benefits. An increase in life expectancy, resulting in an increase in the number of elderly and the desire for an improved quality of life, as well as increasing costs of health care, have stimulated governments, researchers, health professionals and the food industry to see how these changes can be managed more effectively. There is already a wide range of foods available to today's consumer but now the impetus is to identify those functional foods that have the potential to improve health and well-being, reduce the risk from, or delay the onset of, major diseases such as cardiovascular disease (CVD), cancer and osteoporosis. Combined with a healthy lifestyle, functional foods can make a positive contribution to health and well being.

Sunday, November 29, 2009

Seasonal Foods II

Make your food choices according to the seasons:

  • In summer, include light, cooling foods. You can enjoy fruits like strawberries, apple, pear, and plum; vegetables like cucumber, gourds, leafy vegetables, and citrus fruits like oranges, watermelons; and spices and seasonings like peppermint and fresh coriander leaves.
  • In rains, turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also, emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.
  • In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, and lamb. So, do most of the root vegetables, including carrot, potato, onions, and garlic. Eggs also fit in here, as do corn and nuts.

Reasearch Supporting Seasonal eating:

In a research study conducted in 1997 by the Ministry of Agriculture, Fisheries and Food in London, England, significant differences were found in the nutrient content of pasteurized milk in summer versus winter primarily due to differences in the diets of the cows. With more salt-preserved foods in winter and more fresh plants in the summer, cows ended up producing nutritionally different milks during the two seasons. Similarly, researchers in Japan found three-fold differences in the vitamin C content of spinach harvested in summer versus winter.

Seasonal Foods I

The basics of healthy eating comprises of the following points:
ʥ Nutritious
ʥ Seasonal
ʥ Fresh
ʥ Appetizing
ʥ Offer a variety
ʥ Offers food combination
ʥ Moderation
ʥ Balance
Natural and unprocessed foods are much more nutritious then processed and packed foods for the simple reason that they come directly from mother nature without any chemicals and preservatives in them, thus helping us to remain in our natural state.
Eating according to what is available during the season is one of the best ways to live healthy. Eating seasonal foods helps our body to be balanced. During summers, we come across the juiciest fruits and vegetables. These help to cool the body and replace the lost fluids. These juicy fruits and vegetables are not available during winters or other seasons. Seasonal foods offer the best flavor, nutritional value, & are less expensive. Besides, they are great in freshness if they are locally grown.

Thursday, November 26, 2009

Weight Loss Or Health Loss?

At the end of the 17th century, Morton described a condition that was seen in adolescents and young adult women who were affected by it.One hundred and seventy years later, Gull in England & laseque in France gave the condition its current name.
The condition I am are talking about is anorexia- it is a disease characterized by intense fear of gaining weight, body image distortion, which can lead to serious complications like amenorrhea. Women & even men in today’s western world are struggling hard to keep themselves in with the fashion world without caring if in the bargain they are sacrificing their long-term health! They induce into voluntary self-starvation and emaciation. In this condition weight loss is considered as a sign of extra ordinary achievement and self-discipline, weight gain is perceived as an unacceptable loss of self control.
So here is the million-dollar question can one lose weight and still maintain good health?
The answer is yes!
One needs to follow a good eating pattern and make sure to maintain a regular fitness regime.
Foods like low fat milk, fruits, and vegetables, nuts, curds, cereals, & legumes should form a major part of the diet.
Fats again a tabooed substance in a dieters list should be taken in moderation as when completely lacking, it can lead to EFA deficiency.
Avoiding colas, fast foods, chats, and the most popular Indian version of burger- Vada Pav! This itself can make a big difference.
However occasionally indulging in these, foods should not lead to a guilt feeling but instead this should serve as a motivation to hit the gym and sweat the fat out!
After all the taste buds too need scrumptious foods now and then.
Eating in moderation is the key to avoid unwanted weight gain.
Having small & frequent meals keeps the metabolic rate ‘up’.
The bottom line is do not deprive yourself of food instead sweat it out by exercising and eating healthy.

Healthiest Choices In Meat

Choose wisely:
When it comes to cutting down on fats,many a times it becomes difficult to do for many of us mainly due to the high consumption of meat.However if one choose wisely and takes care as to what type and cut of meat one is consuming, the task becomes much easier.
Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day.
The leanest beef cuts usually include sirloin, chuck, loin and round. Choose "choice" or "select" grades rather than "prime." Select lean or extra lean ground meats.
Lean pork cuts include tenderloin or loin chops.
The leanest lamb cuts come from the leg, arm and loin.
Remove all visible fat from meat and poultry before cooking.
Remove skin from poultry before eating.
Choose white meat most often when eating poultry.
Duck and goose are higher in fat than chicken and turkey.
Grill, bake or broil meats and poultry.
Organ meats — such as liver, sweetbread, kidneys and brains — are very high in cholesterol.
Cut back on processed meats that are high in saturated fat and sodium.

Tuesday, November 24, 2009

Eat well Stay well!

Eat a variety of Nutrient rich foods. There are about 40 essential nutrients, which constitute a healthy diet. There are a few tips for top nutrition, which are vital for a healthy eating plan.
ʥ Stay away from Butter or cream based sauces.
ʥ The more processed the foods the more unhealthy it is, therefore opt for fresh veggies, fruits, grains, & pulses, which are baked, grilled or broiled.
ʥ Stay away from deep fried foods such as samosas, wadas, wafers etc.
ʥ Restrict your sugar and alcohol consumption as these contribute to empty calories.
ʥ Never skip your breakfast as its important to supply your body with energy at the start of the day.
ʥ Avoid junk food during snacks.Grab an apple instead of that french fries.
ʥ Switch from colas and other carbonated beverages to healthier beverages like green tea, coconut water or fruit juices.
ʥ If you are a meat eater, stick to lean meat. White meat as in chicken and fish is healthier. Make sure the fat is trimmed of the chops.
ʥ Drink lots of fluids to keep your system clean like coconut water, soups, fresh fruit and vegetable juices, or just the simple water shall do the trick.
ʥ Create a sacred space for eating. Eat your food in a quiet and uncluttered environment so that you can experience the food's essence and truly enjoy you food.
ʥ Do not starve yourself of the foods you are fond of. Eat your favorite high calorie foods in moderation and only sometimes.

Benefits Of Fiber

Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol and may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat at least 25–30 grams of dietary fiber — in both soluble and insoluble forms — every day. The more calories you require to meet your daily needs, the more dietary fiber you need. Try to eat at least 14 grams of fiber per 1,000 calories you consume.
  • Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
  • Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
  • Replace low-fiber foods (white bread, white rice, candy and chips) with fiber-containing foods (whole-grain bread, brown rice, fruits and vegetables).
  • Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
  • Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet, too.
  • Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.
  • Read the Nutrition Facts label on all packaged foods that claim to contain oat bran or wheat bran. Many of these products actually contain very little fiber and may also be high in sodium, calories and saturated or trans fat.

How to Avoid Fats in Diet

By now all of us know that excess of fats in our diet is harmfull for our health. In a pursuit of cutting down on fats we often take drastic measures like going on a crash diet or restricting our diets severely, which either results on severe health problems or binging. Instead of taking such measures which sound exciting but non implementable,here are a few easy tips to avoid ecess fats in our diet:
· Use skim or low fat varieties of all dairy products (milk, yogurt, cheese, butter, cream, ice cream)
· Avoid all oils. If a recipe needs some oil/butter/ghee, use olive or canola oil in small quantity. Make a habit of brushing or spraying the oil in the pan instead of pouring.
· Use non-sticking utensils for cooking.
· First, heat the utensil, and then add (preferably spray) oil. A heated pan spreads the oil better.
· Substitute baking, barbecue or grill for frying, if possible.
· Look the labels on the food products carefully. Look for labels of low fat or reduced fat.
· Don't be carried away by the words 'No Cholesterol' on labels. Majority of vegetable products are cholesterol free. It is the fat content of the item, which matters.
· Avoid conventional fast foods. Salads, sandwiches, fresh fruits are best fast foods.
· When you go to a hotel, give instructions to add only very small quantities of oils for cooking.
· Eat only when you feel hungry.
· Avoid eating while watching TV. You eat a lot and you do not realize while watching TV.

Food Poisoning

Food poisoning happens when you eat or drink something that has been contaminated with disease-causing bacteria, viruses, or parasites. It can lead to diarrhea, vomiting, fever, cramps, nausea and, in some cases, very serious illness. People tend to get sickest from contaminated foods when their immune systems are not strong enough to protect them, as in the very young, the elderly, or those with suppressed immune systems.
So how do you avoid food poisoning? The key is to keep naturally occurring organisms from growing and multiplying in your food. Harmful organisms multiply when the conditions are favorable, such as when:
• Food is left out at room temperature beyond safe time limits.
• Leftovers are not stored properly.
• Food is eaten when past its expiration date.
• Foods are not cooked adequately.
• Raw foods contaminate other foods.
• Milk or juices are unpasteurized.
• Foods, such as produce, are not washed.
The following food poisoniong treatment or remedies are simple to follow and you can get quick relief:
1.Mix a tablespoon of lemon juice or apple cider vinegar in a cup of hot water before a meal to prevent acid indigestion.
2.Add three drops of garlic oil to half a cup of soya oil and rub onto the stomach after food.
3.Drink a herbal tea of mint, raspberry, camomile and blackberry.
4.Drink one cup of ginger tea after meals to promote a good digestion and for hearetburn, nausea, etc.
5.Eat some bread, says Julian Whitaker.Bread has a tendency to soak up the poison and can give you a quick relief.
6.Drink 2 tablespoons of undiluted apple cider vinegar (pasteurized).
7.Time is generally the best remedy. If you feel indigestion, or get sour burp, and/or loose motions, or for general stomach upsets, you can drink Jaljeera (a mixture of cumin, salt, asafetida and other herbs) 2-3 times. Let the poison get out of your body through vomitting or motions. First will throw poisonous foods and then water (Drink lots of water with sugar and salt). You should be alright in less than 24 hours. Start this treatment as soon as you start getting sour burps. You may drink mint essense (3-4 drops in water) after you eat in a restaurant or party or you have overeaten.
8.In most cases, the effective treatment is to lie down and drink plenty of bland fluids such as water, diluted fruit juice or light tea.

Note: it is important that you consult a doctor in case of food poisoning as it may become a serious health threat if neglected.

Tuesday, November 17, 2009

Importance Of Breakfast (II):
Breakfast Basics :
Imagine you are a car. After a long night of sleeping, your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road. You need to provide enough new energy for your body to get started and to keep you functioning until lunch.
A six-year study compared the mental and physical efficiency of a group of adults throughout the day, some of who ate healthy nutritious breakfasts while others did not. When compared to those who ate breakfast, the people who did not became less efficient as the day went on. Their productivity improved after eating lunch, but by the end of the day their work completion was slower than those who had eaten breakfast.
For children, a good breakfast is even more important. Children who do not eat a good breakfast become tired in school and have shorter attention spans, especially late in the morning. In one study, test scores of children who did not eat breakfast were generally lower than those who had eaten a well-balanced morning meal. Another good reason to make sure that children have a balanced breakfast is that four out of five children do not get enough vitamins and minerals from lunch and dinner alone. By adding breakfast, children are more likely to get the vitamins and minerals they need. In addition, children who don't eat a good breakfast tend to eat more junk food during the day – snacks that are high in fat and sugar and low in nutritional value.
Breakfast Improves Academic Performance and Diet
Breakfast helps improve mental performance and concentration during morning activities. Children who skip breakfast will be more sluggish, less attentive and have less energy to carry out their morning tasks. Teachers observe that children who come to school hungry experience more learning difficulties compared to well-nourished children. Studies show that breakfast eaters perform much better in their schoolwork and show extra energy in sports and other physical activities. Besides assuring optimal development and growth, positive effects on alertness, attention, performance on standardized achievement tests and other skills important for academic success are enhanced for those who eat breakfast on a daily basis.
Some teens choose to skip breakfast as a means to lose weight. This is not a good way to lose weight.
It makes people more likely to snack throughout the day and eat a larger meal at lunch and dinner. As a result, skipping breakfast may cause weight gain by making them eat excessively later in the day.
High-fibre, carbohydrate-rich breakfasts help kids feel full longer thus they may snack less.
Be Creative With Your Breakfast Choices
It's easy to squeeze a good breakfast in, even if your child isn't that hungry. First, have your child drink a glass of liquid, such as water or orange juice. This will help increase her appetite. If she is not used to eating breakfast, you can start by having her eat a small amount at first and then have the rest of the meal mid-morning. As your child gets used to eating breakfast, slowly increase the amount of food she eats in the early morning.
A good breakfast should include nutritious foods from three of the four food groups. Whole-grain bread or cereal, fruit, milk, yogurt or eggs are good breakfast options. For children older than two years, 1% low-fat milk or non-fat milk is a good beverage to include with breakfast. If your child doesn't enjoy the types of foods generally associated with breakfast, consider a sandwich or a serving of leftovers that may appeal to her more.
Some foods might surprise you. For example, many toaster waffles are actually quite low in fat. Top them with some fresh fruit, add a glass of low-fat milk and you have a quick and easy breakfast that combines good taste and good nutrition.
The point of breakfast is to feed your child's body the protein and energy it needs to start the day and to carry her through to lunch. Of course, children often learn most by example, so it's important for parents to set a good example and have a nutritious breakfast each day too.
Suggestions To Get Your Children To Eat Breakfast Each Morning:
Offer variety. Mixing a variety of healthy cereals, especially those that are lower in sugar, are a good source of carbohydrate and fibre for children. In addition, skim or 1% milk supplies needed calcium and protein.
Make it easy. If pressed for time in the morning, try cutting up fruit the night before, so it's ready to add to cereal or yogurt.
Be creative. Breakfast does not have to be limited to cereal or toast. A whole-wheat English muffin with mozzarella and tomato sauce or an omelet with vegetables may seem unconventional to parents, but if a child enjoys it, it can be a healthy choice.
Don't Have Time for Breakfast?
If pressed for time in the morning, try cutting up fruit the night before, so it's ready to add to cereal or yogurt.
Try these timesaving tips: Text Color
Keep convenient foods on hand, such as yogurt, fruit, cheese, instant oatmeal and whole-grain bread.
Have your child eat ‘breakfast-to-go' on the bus, in the car, or while walking to school.

Sunday, November 1, 2009

The Importance of Breakfast (I) :
Fuel Up and Start the Day Right:
Consider all the times you remember being encouraged to eat breakfast — especially by the master-of-all-things-sensible: mom. With breaking news about nutrition available every day through the media, it may be difficult to believe that health professionals are still trying to help the public to master "the basics." Often overlooked, yet key to preventing many commonly seen health problems, are the commonsense principles upon which a healthy, balanced eating pattern rests.
Enter breakfast. If asked, most people would acknowledge that eating something in the morning is a good idea. Yet, nearly one-fifth of adults don't eat at all in the morning. Many of those who do eat breakfast could stand to improve on their choices. According to Foodwatch, a Minnesota-based consulting firm that monitors food trends, the number of people eating "dessert for breakfast" — mainly refined carbohydrates — is on the rise.
A classic excuse for skipping breakfast is often about dieting. People feel that by ignoring the first meal of the day, they are reducing their caloric intake and promoting weight loss. A vicious cycle is started to eat a larger meal toward the end of the day and actually not be hungry for breakfast the next morning. Our body loves to be fueled often to perform well.People, who claim they are cutting calories by skipping breakfast, also are the very same people who are found snacking later in the day and fighting the low energy battle in the late afternoon and evening. Breakfast was designed to rev up your body for the rest of the day by boosting your energy, keeping your eating patterns even and stimulating your body's metabolism. No wonder those who skip breakfast are constantly in the "focus on weight loss" mode.
Along with this, comes the lament that by eating breakfast, hunger pains are felt throughout the day. This warrants a closer look at other eating habits. Are the types of carbohydrates chosen to
start the day simple or complex carbohydrates? Foods high in sugar, even the "natural" fruit sugar will raise blood sugar levels quickly and trigger hunger and sleepiness a few hours later. Your body still may be hungry from not getting enough fuel 24 hours ago and just responding to the feast or famine cycle of the day before.
Quick and Easy Breakfast Ideas:
  • Carry a container filled with whole grain cereal to work and top with soy milk (in juice box container).
  • Have 1 piece of any seasonal fruit.
  • Combine low-fat or non-fat yogurt with fruit and cereal.
  • Have low fat paneer paratha with mint chutney or curds.
  • Blend fruit, milk and yogurt for a breakfast smoothie.
  • Roll up a plain roti with scrambled Egg and tomato ketchup.
  • Have leftovers: last nights spinach rice or paneer bhurji with brown bread

Monday, October 26, 2009


Certain level of stress actually keeps you going. In fact this certain level is actually a driving force behind most of our daily activity. This is good stress and not the kind you should get worried about. However when stress goes above the threshold that is when you should be alarmed and start doing something about it.
  • EXERCISE: exercise is one of the most effective ways of beating stress and should never be neglected. Get out of your sedentary living; join a gym, or do kickboxing, pilates or aerobic yoga. Think of exercise as something to unwind rather than as a chore. It is your first step against your battle with stress.
  • RELAXATION: simple solution- take 2 minutes mini breaks twice or thrice, everyday. Eliminate distraction and enjoy peace. Stretch your hands and legs. Rotate your neck clockwise and then anti clockwise. Breathe deeply.
  • DIET:
    Ø Eat foods high in fiber e.g. fruits, vegetables, whole grain cereals.
    Ø Cut down on salt, sugar, nicotine and caffeine, red meat, alcohol and saturated fats. No one is saying to give them up completely just limit.
    Ø Increase your antioxidant intake. Include fresh fruits and vegetables, which are loaded with these.
  • SLEEP: try going to bed 30-45 minutes earlier than usual. It makes a difference.
  • HUMOR: it is a wonderful stress reliever. Laughter releases tension. A simple smile relieves your stress as well as that of others!


Just like brushing your teeth, healthy habits should be cultivated in a daily basis. Following is a guide to daily tasks.

  • Activity should be a daily occurrence. Walk, run, jump or skip for a minimum total of 20 minutes every day.
  • Eat fruits, vegetable, grains, low fat dairy products and protein. Avoid sweets and processed foods.
  • Meditate or spend a minimum of 5 minutes daily in a quiet place.
    Find your spiritual self. Discover what inspires you, raises your level of consciousness, motivates you and satisfies your soul.
  • Exercise your brain. Read, study, solve problems and learn new skills. Just like your body the brain also degenerates with lack of use.

Drawbacks Of Desk Dining

One of the biggest drawbacks to eating at your desk is that you're not focused on your food. Instead, you're sending e-mail, answering the phone, shuffling paper- the perfect recipe for overeating.
Eating at your desk encourages mindless eating, and overeating. You're most likely multitasking and not paying attention to the amount of food you're eating. Lunching at your desk also means that instead of sitting in front of a computer for eight hours a day, you're doing it for nine.
Eating at your desk also prevents you from getting up and out of your office. You need to get the heart pumping and the blood flowing again, and lunch is an important time to do that. If you're sitting at your desk eating, you lose that opportunity.
As if that weren't bad enough, dining at your desk can create a field day for bacteria.
If you get called away from your desk, and then you have to put off eating for an hour or two, and then you pick at your lunch over the day, you need to be concerned about the temperature of your food and food safety.
In other words, your room-temperature chicken salad sandwich that's been sitting out for three hours can easily become a bacteria feeding ground. But wait, it gets worse. (You might want to put that sandwich down now.)
The desk, in terms of bacteria, is 400 times more dirty than your toilet. People turn their desks into bacteria cafeterias because they eat at them, but they never clean them. The phone is the dirtiest, the desktop is next, and the mouse and the computer follow.
To give your desktop the dirt test, turn your keyboard over and see how many crumbs fall out. The more of a snowstorm, the dirtier your desk.
7 Tips for Desk-Bound Diners

Clearly, it's time to find a new place to dine, like a restaurant or the cafeteria. But for those of us who just can't break away from that ever-expanding pile of work, here are some tips for improving the desk-dining experience:
1. Watch what you eat. Pay attention to what you're putting in your mouth when you eat at your desk. And don't overdo it by eating too much because you're too focused on email. For lunch, you want to pick a meal that's moderate in size but doesn't fill you up.
2. Bring your lunch. Lunch is a good opportunity to eat health.Bring a salad with chicken, nuts, beans and veggies- you'll get some great nutrients, including fiber and protein. Avoid takeout lunches, which tend to be expensive, oversized, heavy in fat and calories, and lacking in nutrients. To keep your lunch safe, the American Dietetic Association recommends using an insulated lunch bag with a freezer pack to keep your food cold until you can put in the office refrigerator. But don't let more than two hours pass before putting it back into a fridge.
3. Walk when you can. We're genetically designed to move. So spending lunch at your desk when you have a long day as it is, isn't a good thing. If you have to eat at your desk, look for ways to move during the day.
4. Disinfect your desk. Wiping your whole desk area with disinfecting wipes once a day is enough to get it clean, Paper towels don't work. They just give the germs a free ride around the office. Be sure to get your phone, your keyboard, and your mouse as well, and avoid touching those surfaces while you're eating.
6. Eat with a friend. If you have to eat at your desk, invite an officemate over to eat with you. It's important from a productivity and creativity standpoint to get that break and interact with your colleagues.

Sunday, October 25, 2009

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Team Healthgenx

Thursday, October 22, 2009

Reading A food Label

The following label building skills are intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.
The Nutrition Facts Label - An Overview:
The information in the main or top section can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part contains a footnote with Daily Values (DVs) for 2,000 and 2,500-calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.
Tips to use food labels effectively:
· Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) · Keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.
· The % Daily Values are based on the Daily Value recommendations for key nutrients according to the specified caloric diet (e.g.2000 cal diet)
· To limit nutrients that have no %DV, like trans fat and sugars, compare the labels of similar products and choose the food with the lowest amount.
· Hypertensive people and people with renal disorders should pay special attention to sodium content of the food. Also check out for preservatives like sodium benzoate. Avoid these.
· Look out for terms like- ‘high fiber’, ‘low fat’, ‘no preservative’, ‘sugar free’, ‘0 trans fat’, ‘cholesterol free’, ‘no MSG’; to ensure that you are picking out a healthy option.

Sunday, October 18, 2009

Your Health Is In Your Hands

In our day to day life where most of us don’t even have the time to breathe, we often tend to forget one of the most important aspects of our life….food…no no, not food, our eating habit! We are in a constant pursuit of meeting targets and meeting deadlines, and in this fast life, many of us have resorted to the simpler way of having meals and that is Fast Food; which according to me is the fastest way to all our health problems.

There are actually some easy ways through which we can inculcate good eating habits. Some simple health tips which can be easily adapted by us in our busy lifestyle:

  • Spread your meals-have 4-5 meals a day. Eating throughout the day causes stable moods and a healthier metabolism. You can include food items like sprouts, skim milk, fruits and fresh fruits. Avoid cola drinks, burgers, chips, candy bars and fried foods.
  • Have your breakfast: Literally translated it means “Breaking the fast”& supplies energy to the body for the day. So it is the most important meal of the day. Those who eat breakfast consume fewer calories than those who skip it. It Increases concentration and problem solving ability. Always have a nutritious breakfast, as the body is most receptive to nutrition during this time.
  • Healthy snacking:Choose wisely: Snacking becomes integral part of our diet and it is during this meal when we tend to binge on to extra calories. Substitute those fried French fries with something healthier like roasted nuts or khakra; skip the colas and coffee and sip the juice.
  • Eat as much natural and raw foods as possible. Consume seasonal foods because they are at their maximum nutritious value during this time.
  • Drink atleast 10-12 glasses of water every day. This helps to flush out the toxins and also helps in the process of fat metabolism.

Apart from the above general good eating habits its also important to Exercise regularly. Join fitness program combine with cardio, strength training and stretching for a balanced approach. Learn how body will gain strength and improve mood and sleep patterns. If joining a gym or yoga classes sounds like too much work, make easier options in your daily life- take stairs instead of elevator, use public transport and walk till the stop (will be better for your monthly budget too!),walk while you are on the phone, stretch yourself every 30 minutes during your work etc.

Habits matter! The choices you make each day impact your body and effect how you feel. It can feel difficult to make right choices, but mostly it is just our ideas that make it seem hard. As you follow your own inner wisdom, you will find that it gets easier. Instead of forcing yourself to do the “right” thing, you are able to tune in to what works for you.

On a final note I would only like to say : Your body is the only place you have to live so take care of it!