Top 5 Healthy Breakfasts for Indians

Top 5 Healthy Breakfasts for Indians

By   09:51   No comments:

Breakfast is often called the most important meal of the day — and for good reason. A healthy breakfast gives the body energy, improves concentration, boosts metabolism, and helps maintain overall health. In India, we are fortunate to have many traditional breakfast options that are not only tasty but also highly nutritious.

However, with busy lifestyles and the growing popularity of fast food, many people skip breakfast or depend on processed foods that are high in sugar and unhealthy fats.

Here are the Top 5 Healthy Breakfasts for Indians that are delicious, filling, and beneficial for long-term health.

1. Idli and Sambar – The Light and Nutritious Classic

Idli is one of the healthiest breakfast options in India. Made from fermented rice and urad dal batter, idlis are steamed rather than fried, making them low in fat and easy to digest.

When paired with sambar, it becomes a balanced meal rich in:

Protein

Fiber

Vitamins

Minerals

Health Benefits

Good for digestion

Low in calories

Fermented food improves gut health

Suitable for all age groups

This breakfast is especially ideal for people trying to lose weight or maintain a healthy diet.

2. Poha – Simple Yet Energy Packed

Poha, made from flattened rice, is a popular breakfast in many parts of India. It is light on the stomach while still providing good energy for the day.

Adding vegetables, peanuts, curry leaves, and lemon makes it even healthier.

Health Benefits

Rich in carbohydrates for energy

Contains iron

Easy to digest

Keeps you full for longer

Poha is an excellent option for working professionals and students who need a quick but nutritious breakfast.

3. Oats with Fruits and Nuts – The Modern Healthy Choice

Oats have become increasingly popular in Indian households due to their high fiber content and heart-health benefits.

You can prepare oats in multiple ways:

Oats porridge

Overnight oats

Vegetable oats upma

Oats with milk, fruits, and nuts

Health Benefits

Helps control cholesterol

Supports weight loss

Keeps blood sugar stable

Rich in fiber

Adding bananas, apples, almonds, walnuts, and chia seeds can make oats even more nutritious.

4. Dosa with Coconut Chutney – Crispy and Healthy

Dosa is another excellent South Indian breakfast that combines taste with nutrition. Made from fermented batter, dosa provides carbohydrates and proteins while being relatively light compared to oily breakfast foods.

Choosing plain dosa or millet dosa can make it even healthier.

Health Benefits

Fermented food supports digestion

Provides sustained energy

Can be made healthier with millets

Very satisfying and filling

Avoid excessive oil or butter to keep the meal healthier.

5. Upma – Quick, Filling, and Healthy

Upma is a simple breakfast made using semolina (rava) along with vegetables and mild spices. It is easy to prepare and highly customizable.

Adding carrots, beans, peas, onions, and curry leaves increases both nutrition and taste.

Health Benefits

Provides instant energy

Contains fiber and vitamins

Keeps hunger under control

Quick and affordable meal option

For a healthier version, many people now prepare millet upma instead of regular rava upma.

Why Breakfast Matters

Skipping breakfast can lead to:

Low energy levels

Poor concentration

Overeating later in the day

Slower metabolism

A healthy breakfast helps the body stay active and productive throughout the day. It is especially important for children, working professionals, and elderly people.

Final Thoughts

Indian cuisine offers many naturally healthy breakfast choices that are both nutritious and delicious. Instead of depending on processed cereals, fried snacks, or sugary foods, choosing traditional Indian breakfasts can improve overall health and lifestyle.

The key is balance:

Include protein

Add vegetables or fruits

Avoid excessive oil and sugar

Maintain portion control

A good breakfast is not just about filling the stomach — it is about starting the day with the right nutrition and energy.

Because healthy mornings often lead to healthier lives.

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The “Eating Window” Concept: A Practical Approach to Weight Loss

The “Eating Window” Concept: A Practical Approach to Weight Loss

By   13:39   1 comment:

 

Weight loss discussions often revolve around fasting windows — the period during which a person avoids eating. Popular methods such as intermittent fasting focus heavily on how long we fast. However, through personal experience, I discovered that the timing and structure of eating itself may be equally important.

Instead of concentrating only on fasting hours, I began following what I call the “Eating Window Concept.” The idea is simple: eat only during two specific and controlled time windows in a day.

My eating schedule is:

• 12:30 PM to 2:00 PM

• 6:30 PM to 8:00 PM

Outside these periods, I avoid consuming meals or snacks. By consistently following this pattern, I have experienced substantial weight loss and improved control over my eating habits.

Is This Concept Already Available?

The broader idea of restricting food intake to certain hours already exists in nutrition science under terms such as:

• Time-Restricted Eating (TRE)

• Intermittent Fasting (IF)

• Circadian Rhythm Eating

However, most existing methods emphasize the fasting duration — such as 16:8 fasting, OMAD (One Meal A Day), or alternate-day fasting.

What makes this approach slightly different is the focus on:

• Defining specific eating windows

• Maintaining meal discipline

• Avoiding continuous grazing or random snacking

• Structuring eating around practical daily timing

In simple terms, this concept shifts the attention from:

“How long should I fast?”

to

“When exactly should I allow myself to eat?”

That psychological shift can make a major difference for many people.

Understanding the Eating Window Concept

The Eating Window Concept works on a straightforward principle:

Eat Only During Predefined Time Slots

Instead of eating throughout the day, meals are restricted to two carefully selected periods.

First Eating Window

12:30 PM – 2:00 PM

• Acts as the main daytime meal

• Prevents unnecessary morning snacking

• Allows the body to remain in a mild fasting state during the morning hours

Second Eating Window

6:30 PM – 8:00 PM

• Serves as the evening meal

• Gives enough time for digestion before sleep

• Helps avoid late-night cravings

Outside these windows:

• No random snacks

• No emotional eating

• No frequent calorie intake

• Only water as much as possible.

This naturally reduces overall calorie consumption without feeling overly restrictive.

Why This Method Works

1. Reduces Unnecessary Eating

Many people consume extra calories not because of hunger, but because food is constantly accessible. Restricting eating to defined windows automatically eliminates:

• Mindless snacking

• Frequent tea-time eating

• Late-night cravings

2. Improves Meal Discipline

A structured eating schedule creates routine and consistency. Over time, the body adapts to expecting food only during those hours.

This can improve:

• Hunger regulation

• Portion control

• Eating awareness

3. Supports Better Digestion

Allowing long gaps between meals gives the digestive system enough time to process food properly. Many people report:

• Reduced bloating

• Better stomach comfort

• Improved energy levels

4. Encourages Fat Utilization

When the body spends longer periods without calorie intake, it may begin using stored fat for energy. This is one of the primary reasons fasting-based approaches often contribute to weight loss.

Psychological Advantage of the Eating Window

One overlooked benefit is mental simplicity.

Traditional dieting often involves:

• Counting calories

• Measuring portions

• Avoiding specific foods constantly

The Eating Window Concept simplifies the process:

“Eat during these hours. Avoid eating outside them.”

That clarity reduces decision fatigue and makes the routine easier to maintain long term.

Important Observations

While following this method, consistency matters more than perfection.

Helpful practices include:

• Drinking enough water

• Avoiding sugary beverages outside eating windows

• Eating balanced meals with protein and fiber

• Avoiding overeating during the allowed window

The goal is not starvation, but structured eating.

Is It Suitable for Everyone?

Not necessarily.

People with:

• Diabetes

• Medical conditions

• Gastric issues

• Pregnancy

• Certain medications

should consult a healthcare professional before trying any fasting-related eating pattern.

Final Thoughts

The world talks extensively about fasting windows, but perhaps equal attention should be given to eating windows — the intentional structure of when we choose to eat.

At its core, the Eating Window Concept is not about extreme dieting. It is about creating disciplined, intentional, and controlled eating habits that fit naturally into daily life.

Stay Healthy!

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Sugarlite: A Review of Zydus Healthcare's Sweetener

Sugarlite: A Review of Zydus Healthcare's Sweetener

By   15:42   No comments:

Here’s a corrected and polished version of the review:

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Sugarlite is a sweetener developed by Zydus Healthcare. Its primary ingredients include sucrose, steviol glycosides, and polyvinylpyrrolidone (PVP). This product is a blend of sugar and stevia glycosides, designed to achieve twice the sweetness of regular sugar.

Disclaimer: The information provided here is intended for knowledge sharing and is not a substitute for consultation with a qualified healthcare professional. It is recommended that consumers make informed health decisions through personal research and in partnership with their healthcare provider.

Please note that the ingredient list of this product may have changed since this review was published. Consumers are encouraged to read all warnings, labels, and ingredient lists carefully.

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Nutritional Overview

Sugarlite primarily consists of sucrose, a form of sugar, combined with steviol glycosides extracted from the Stevia plant. While the blend reduces caloric intake compared to regular sugar, it still contains sucrose, which provides empty calories with limited nutritional value.

The American Heart Association recommends that women limit added sugar intake to 25 grams per day (100 calories) and men to 37.5 grams per day (150 calories). By using Sugarlite, a person could theoretically reduce their sugar-derived caloric intake by half, which is a step towards reducing overall sucrose consumption—a beneficial measure for most individuals.

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Ingredients Analysis

1. Sucrose (Sugar)
   Sucrose, commonly known as table sugar, is a disaccharide composed of 50% glucose and 50% fructose. It has a glycemic index of 65, meaning it raises blood sugar levels quickly when consumed.
   While sucrose provides energy, it is considered "empty calories" as it lacks essential nutrients. Excessive sugar consumption is linked to blood sugar spikes, weight gain, and increased risk of conditions such as diabetes and heart disease.

2. Steviol Glycosides
   Steviol glycosides are natural sweet compounds extracted from the Stevia plant, 30–320 times sweeter than sucrose. They are heat- and pH-stable, do not ferment, and do not induce a glycemic response when ingested. The acceptable daily intake (ADI) for steviol glycosides is 4 mg/kg body weight per day.
   Studies suggest that stevia may help regulate blood sugar by stimulating insulin secretion and preventing post-meal glucose spikes, making it a suitable sweetener for individuals with diabetes.

3. Polyvinylpyrrolidone (PVP)
   PVP is a water-soluble polymer approved by the U.S. Food and Drug Administration (FDA) for various uses. It is generally considered safe, though rare allergic reactions have been reported, particularly when it comes into contact with mucous membranes or internal blood fluids.

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Foodnetindia Ratings

1. Safety Rating: 6/10
   Sugarlite receives a moderate safety rating due to its reduced caloric content and use of natural sweeteners like stevia. However, its primary composition of sucrose still raises concerns about overconsumption and its associated health risks.

2. Wholesomeness Rating: 1/10
   Sugarlite offers little to no nutritional value beyond its energy content. It remains largely composed of sucrose, which is devoid of essential nutrients and is classified as "empty calories."

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Health Implications of Sucrose Consumption

While some sugar is necessary for energy, excessive intake can lead to a vicious cycle of blood sugar spikes and crashes. This can result in fatigue, irritability, and cravings for more sugary foods. Over time, these patterns contribute to weight gain, insulin resistance, and an increased risk of chronic conditions such as diabetes and cardiovascular disease.

Furthermore, many processed foods already contain added sugar, increasing the overall sugar intake for most individuals. Reducing sucrose consumption through products like Sugarlite may help mitigate these risks, but moderation is key.

---

Conclusion

Sugarlite offers an alternative to regular sugar by blending sucrose with stevia, allowing for reduced caloric intake while maintaining sweetness. While it represents a step in the right direction for those looking to cut down on sugar consumption, it remains primarily composed of sucrose, which lacks nutritional value and poses health risks when consumed in excess.

Consumers should remain cautious and informed, making decisions based on their unique dietary needs and health goals. Reducing sugar consumption overall, alongside maintaining a balanced and nutrient-rich diet, is essential for long-term health and wellness.

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Rocking The Knees To Your Chest | Exercise For Treating Your Back Pain

Rocking The Knees To Your Chest | Exercise For Treating Your Back Pain

By   11:23   No comments:

Adequate rest and any necessary drug therapy is the primary for treating your back pain. However once your primary treatment is over, the following exercises reverse the structural and physiological changes of the motion segment. Basic theoretical treatment regimens, using various combinations of the exercises for specific back disorders.One such exercise is, Rocking the knees to your chest.

Rocking the knees to your chest

This is the ultimate ‘appeasing’ exercise. It is the least taxing and therefore least frightening exercise in the early loosening of a jammed segment. It is performed in the horizontal supine position to eliminate compression of the spine.

The primary function of the knees-rocking exercise is to fan open the posterior compartments of the spine like flaring out a deck of cards. The action stretches the muscles down the back of your spine when their tonic hold has pulled the interspaces shut. Releasing the muscles un-jams the facets and releases the pincer effect on the intervertebral disc. Thus the passive stretching inhibits the additional closing down effect across the inflamed vertebral segment. By providing ‘active’ decompression it produces the first glimmer of the spine lifting off the compressed segments. It is a very efficient first-base exercise.

Rocking the knees to the chest is very effective if you have just jarred your spine or hurt it in some way. Rocking has an immediate neurophysiological ‘switching off ’ effect which defuses the alarm and preempts the local muscles locking up the spine. The to-and-fro rocking action familiarises your back with movement again so it doesn’t have time to get stiff. It keeps your back moving in a nonthreatening way and encourages the fundamental physiologies— active disc metabolism, unhindered blood flow and proper drainage— to resume. Disc nutrition is enhanced by incremental amounts of fluid being pumped through, while the pressure changes stimulate the synthesis of proteoglycans which thereafter provides a more active osmotic pump.

Simple as it sounds, rocking the knees is often difficult to get started, let alone do well. If your back is in acute distress it is not easy to get the knees to the chest. Your legs feel heavy and your spine is loath to bend, and you may get stabs of pain as you grapple with lifting your thighs. As the spine starts to round more easily, your hip joints often complain about being bunched onto the chest. It may be more comfortable for the hips if you allow your knees to part widely around the abdomen. (You may also find that one leg is more comfortable doing this movement than the other.) 

With the more chronic disorders, where your lower back may have been stiff for decades, the cement-like rigidity is often unwilling to yield. The lower segments move as a rigid block, with all the hinging taking place at the hips and the upper lumbar levels. As the segments ease apart, your back starts to round more easily.

The emphasis with rocking the knees is to keep the movement as subtle as possible with the arc of movement only a few centimetres. 

Don’t be tempted to tug at your knees with the muscles in your neck standing up. Don’t jab your head up to meet the knees. Leave your head and shoulders calm and relaxed on the floor and gently oscillate your legs with the fingers interlaced around both knees. As your back relaxes, a sense of movement will dawn, like a piece of frozen meat thawing. The tightness will fade as you feel the vertebrae gapping open at the back. Don’t hurry and try to imagine the vertebrae segments pulling apart.

The correct way of rocking the knees to the chest

• Lie on your back on the bed or on a soft surface on the floor. 
• Brace your low back by sucking your navel in hard. If your tummy is weak, push in with one hand on the front of the tummy for reinforcement.
• With the other hand behind your thigh, pull one leg up to the chest. As soon as one foot is off the bed you can use both hands to pull the leg onto the chest.
• Bracing your tummy in the same way, pull the other leg onto your chest. Crossing your ankles makes the legs less unwieldy.
• Cup a hand over each knee and then move your legs so the thighs rest at 90º. Oscillate gently in this position, with the movement almost imperceptible.
• For high lumbar problems, take your knees closer in to your chest.

If your hips are tight you can cross your ankles and link your wrists across your upper shins and oscillate in this position.

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Technology To Get Water From Air

Technology To Get Water From Air

By   19:29   No comments:

'Drinking water can be extracted from the humidity in the air even in the desert or in the middle of a megacity,' Thanks to a new technology developed by the Fraunhofer Alliance SysWasser, Germany.

The principle behind it is a salt solution that runs down from a tower-shaped system and absorbs water from the air, known as hygroscopic brine. This brine is then pumped into a tank that stands a couple of metres high and contains a vacuum.

Then, energy from solar collectors heats up the brine and the evaporated salt-free water condenses over a distillation bridge. The brine concentrates again and flows down on the surface of the tower to absorb humidity in the air, according to a Fraunhofer statement.

This process is exclusively based on regenerative sources of energy such as simple solar collectors and photovoltaic cells, meaning that this method is completely energy self-sufficient.

That means that it functions in areas where there is no electrical infrastructure. This process is particularly well suited for extracting drinking water in arid and semi-arid areas where more water evaporates than precipitation falls.

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25 Tips For Healthy Heart

25 Tips For Healthy Heart

By   13:33   1 comment:

25 Tips For Healthy Heart...

• 1. Eat More of grains, vegetables, beans, greens, fruits, fish, seeds and yogurt
• 2. Eat less of milk, cheese and nuts
• 3. Add garlic to your recipes
• 4. Beta-carotene rich foods like carrots, cabbage, sweet potatoes, and dark leafy greens
• 5. Reduce sodium intake to no more than 11/4 teaspoon of salt per day.
• 6. Eat regular meals
• 7. Drink water throughout the day
• 8. Switch from coffee to tea
• 9. Exercise regularly10.
• 10. Take the stairs instead of an elevator or escalator at places wherever you can
• 11. Do house work, take it as an extra chance to exercise
• 12. Healthy weight should be maintained
• 13. Quit smoking
• 14. Avoid alcohol
• 15. Sleep adequately
• 16. Blood pressure should be monitored
• 17. Cholesterol should be monitored
• 18. Work schedule should be regular to avoid too much stress
• 19. Practice stress-reduction techniques such as deep-breathing, yoga and meditation
• 20. Laughter in a good medicine
• 21. Medical check-ups should be done regularly
• 22. Control diabetes
• 23. Family history of cardiovascular disease should be known
• 24. Love: give it and receive it
• 25. Medication prescribed by doctor should be taken

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Focus On Awareness And Caution On A (H1N1) | Swine Flu Awareness

Focus On Awareness And Caution On A (H1N1) | Swine Flu Awareness

By   23:02   No comments:

There is no need to panic, says Director of Public Health. The buzz is literally in the air and it is all about swine flu.

“Airline companies must be compelled to provide masks to their passengers,” says expert

With the death of a child in Pune, due to improper diagnosis, the whole country seems to have whipped itself into a tizzy over a disease few people understand.

“There is no need for panic whatsoever,” S. Elango, Director of Public Health, reassures the public. “At any point of time, ten per cent of people will have signs and symptoms of the common flu. It does not mean it is swine flu,’ he said.

He further said that even with swine flu, the disease-specific mortality is much less. And, getting into panic mode means unnecessary expense on treatments and tests.

Need for awareness

However, there is a need to be aware of what precautions to take, especially as A(H1N1) is an air-borne infection. In general, people have to adopt standard personal hygiene practices as a bare minimum, Dr.Elango says. 

This would mean frequent washing of hands with soap and water; and following the etiquette for coughing and sneezing. 

Yes, there is one – use a towel/kerchief/tissue to cover the nose and mouth as you cough or sneeze. 

Warning

He also warns people about spitting casually in open spaces that other people are likely to use. Use a spittoon or a cup that can be disposed, he advises. Similarly travellers can use a bag (like an airsickness bag).

But what do we have to watch out for? Fever, cold, cough, sneezing, respiratory distress meaning fast breathing or when the chest is indrawn.

Medical advice

If you show these signs and symptoms, according to Dr. Elango, you should seriously consider getting medical advice.

If the symptoms persist two days after treatment has been started, then test for A(H1N1).

“We would recommend the government set up. We are completely geared to handle public health emergencies, we have the testing facilities and quarantine wards, besides adequate stocks of Tamiflu, the medication that works wonders for Swine Flu,” Dr. Elango added.

The Communicable Diseases Hospital, and Peripheral Hospital in Tondiarpet and the Government General Hospital are key centres.

Protocol for safe travel

Public health experts have also drawn up a protocol for safe travel. Travelling in closed spaces entails its own risks, but those that can be handled. 

The best way to do so is to use a mask. “A triple layer mask is cheap and ideal,” says P. Kugananthan, Corporation Health Officer.

Providing masks

He advises airlines to provide masks, which are made available at train stations.

“At a time when the country is worried about containing Swine Flu, airline companies must be compelled to provide masks to their passengers,” says this infectious diseases expert.

“It is cheaper to buy a mask than treat an infection.” The transmission is most intense in closed air-conditioned spaces, such as a train coach or an airplane, whereas in open environments the infection can only spread only up to three feet, Dr. Kugananthan adds. Dr. Elango says it is important for people to drink warm water, consume vitamin-rich food in order to be healthy. 

As for schools, teachers should watch out for children with symptoms and refer them to the doctor.

The child should be given leave until he or she recovers so that the infection is not transmitted to others.

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Homeopathy Can Prevent And Cure Swine Flu

Homeopathy Can Prevent And Cure Swine Flu

By   22:05   No comments:

Homeopathy can both prevent and cure swine flu, sans any side effects, say doctors who practise this alternative medicine system in India where over 700 people have been diagnosed with the disease.

Amid panic over the spread of influenza A (H1N1) virus, homeopaths are now drafting a proposal for the health ministry to offer their services in tackling the crisis.

"Based on the symptoms, homeopathy can offer an effective cure to swine flu. Moreover, it does not have any side effects," says Harcharanjeet Kaur, a homeopath at Baksons homeopathy clinic.

Well-known Delhi-based homeopath Mukesh Batra cited the instance of the Spanish flu epidemic of 1918 in which more than 50 million people were killed worldwide. He said the mortality rate of people given allopathic treatment was 28.2 percent, while those given homeopathic treatment was 1.05 percent at that time.

"Gelsemium and Bryonia were the two homeopathic remedies that proved to be effective against the H1N1 strain back then. These could be of great use even today," Batra said.

Explaining the way homeopathy works, Jaipur-based homeopath Manish Bhatia said this form of medicine works on the basis of symptoms and not the disease.

"In homeopathy, there is a concept called Genus epidemicus. This means if there is an epidemic and you take the symptoms of say 15 ailing people of an area, you will notice a common trend. Based on that you give medication - for the symptoms. This same medication then, if given to people of that area, can act as a preventive medicine," Bhatia said phone.

Rest

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How Keen Is Your Observation | Test Your Memory Power

How Keen Is Your Observation | Test Your Memory Power

By   19:05   No comments:

Which light is on top of the traffic light? Is it the Red or the Green? Your first thought, probably is that this is an easy question to answer. 

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However, put yourself in this position—you are on one of the current quiz shows that pays a lot of money for correct answers. You must answer this question correctly to win the top prize. Now then, which light is on top, the Red or the Green?

If you have been able to picture yourself in the above position, you are probably hesitating now, because you're not really sure which light is on top, are you? If you are sure, then you're one of the minority who has observed what most people only see. There is a world of difference between seeing and observing; proven, of course, by the fact that most of the people to whom I put the above question, either give the wrong answer or are not sure. This, even though they see the traffic lights countless times every day!

By the way, Red is always on top of the traffic light, Green is always on the bottom. If there is a third color, it is usually Yellow, for caution, and that one is always in the center. If you were sure that Red was the correct answer, let me see if I can't puncture your pride a bit with another observation test.

Don't look at your wrist watch! Don't look at your wrist watch, and answer this question:—Is the number six on your watch dial, the Arabic #6, or is it the Roman Numeral

VI? Think this over for a moment, before you look at your watch. Decide on your answer as if it were really important that you answer correctly. You're on that quiz show again, and there's a lot of money at stake.

All right, have you decided on your answer? Now, look at your watch and see if you were right. Were you? Or were you wrong in either case, because your watch doesn't have a six at all!? The small dial that ticks off the seconds usually occupies that space on most modern watches.

Did you answer this question correctly? Whether you did or did not, you had to look at your watch to check. Can you tell now, the exact time on your watch? Probably not, and you just looked at it a second ago! Again, you saw, but you didn't observe.

Try this on your friends. Although people see their watches innumerable times every day, few of them can tell you about the numeral six.

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Burn Calories In Five Steps

Burn Calories In Five Steps

By   23:31   No comments:

To lose one pound a week, you need to burn, or reduce, calories by 3,500. That may seem like a lot of calories to burn in only seven days, but it’s really not. There are various ways to reduce calories by 3,500 in a week. You are sure to find something to suit your lifestyle and be on your way to weight loss!

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Natural Treatment For Sugar (Diabetic)
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You probably already know that in order to lose weight, you need to burn more calories than you consume. This article will take a closer look at some easy ways to burn calories that you can incorporate into your daily life.

Steps

1. Fidget. 

Studies show that lean people fidget for about 150 minutes a day more than obese people do. That kind of low-grade activity (tapping feet and fingers, twirling hair, gesturing while speaking, etc.) can burn 350 calories a day, which translates into 10-30 pounds a year! It's called Non-Exercise Activity Thermogenesis (NEAT), which is basically any movement that isn't intended as exercise. You can burn an extra 100-150 calories an hour by increasing NEAT. Here are some ideas:

• Standing burns 50% more calories than sitting. Stand while talking on the phone, using the computer, or reading the paper.
• Pacing is even better. By pacing, you can burn 90 more calories an hour than if you were sitting still. Make it a habit to pace whenever you use the phone.
• Buy a work station or desk that you can stand at or, if you can, set up a desk over a treadmill. By walking 1 mile an hour while you work, you'll burn an additional 100 calories per hour which, if you do this for 2-3 hours a day, you could lose 44-60 pounds in a year. It's recommended that you start slowly, though, walking 15 minutes every hour and then increasing gradually. Alternatively, you can use a mini-stepper under a tall desk, or while watching TV to achieve the same results.

2. Reach for the caffeine, pass on the sugar and cream. 

Caffeine tends to increase the number of calories you burn, probably because they stimulate thermogenesis — one way your body generates heat and energy from digesting food and because the boost in energy means you move around more (which means more calories burned). Having 250 milligrams of caffeine with a meal can increase the calories spent metabolizing the meal by 10%. 

Green tea, in particular, seems to be especially conducive to burning calories. So instead of having soda or any other calorie-laden drink with your meals, go for an unsweetened cup of coffee or tea. Skip the sugar, milk, cream, or any other caloric enhancements so that you don't replace the extra calories you're burning. Drinking coffee or tea plain will take some getting used to, but purchasing high-quality beans or tea leaves will certainly help.

3.Increase your after-meal burn by eating more vegetables and phasing out meat and dairy products. 

Your body expends around 200 calories to digest your food. People who eat fibrous fruit, vegetables, complex carbs, and low-fat meat burn even more calories after they eat. In fact, vegetarians generally have a bigger after-meal burn than their omnivorous counterparts. And no matter what you eat, adding 5g of Tabasco sauce to any meal can raise your metabolism by 12-20 percent for up to two hours after you're done. This is caused by capsaicin - the nutrient that makes chile peppers hot.

4.Drink ice water. 

The colder the water you drink, the more calories you burn, since your body expends more energy warming up the water. If you have 8 glasses (64 oz) of ice-cold water in a day, you'll burn 70 more calories than if you drank 8 glasses of a body temperature beverage. In fact, this principle will work with any calorie-free beverage, as long as it's ice cold,[8] so you might want to ice up that coffee and tea mentioned earlier for cumulative calorie-burning effects. 

Keep in mind, however, that the weight loss impact of this one particular practice isn't drastic: It would take 435 glasses of ice water (about two months, assuming 8 glasses a day) to lose one pound. And, don't go overboard. There's such a thing as water toxicity. Follow the guidelines in How to Drink More Water Every Day.

5.Chill out. 

Shivering burns calories, so if you can spend more time outside when it's cold, you'll crank up the calorie furnace. Even if you don't shiver, though, you can get a 3-7% increase in calorie burn just from your body warming itself (similar to the principle at work when you drink ice water). Just don't run away with this idea and get yourself sick!

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Read More

Tips For Safety Swimming In Pool

Tips For Safety Swimming In Pool

By   21:36   No comments:

It doesn’t matter where you swim, either community pool or your backyard pool, you should know the safe swimming. 

As summer rolls around, it's natural to kick back and take it easy. However, while summer is noted for slower schedules, it shouldn't be a season where safety becomes lax. Summer has its own set of expectations - fun, frolic and free time. 

It also has its own set of precautions. Here are some simple guidelines and fun ideas for a summer that is both safe and enjoyable for you and your children.

The U.S. Centers for Disease Control and Prevention (CDC) reports that during the last decade the number of diseases has increased from unclean pool water. It is unsafe for some such as: pregnant women, children. Chlorine keeps being the first line of defense in pool treatment. Adding chlorine to the water kills germs and makes water pure.

According to the National Consumers League, Water Quality and Health Council, a national partnership formed by the CDC, and the American Chemistry Council, you should use your intellect of sight, touch, smell, and sound to help you tell the difference.

Notice the differences between healthy pools and unhealthy pools.

Here are some tips:

• Sight: Look at the water. It should be pure and clean.
• Touch: Feel of the ground around the pool. They should be smooth and clean
• Smell: Make sure there is no strong smell.
• Sound: Listen for the operation of the pool cleaning tools.

The most important step to take for a well maintained swimming pool is to keep it properly chlorinated and hygienic. By taking this action, it will prevent waterborne bacteria and viruses. These water bacteria can cause diarrhea, respiratory illnesses, and ear and nose infections and also skin infections.

The CDC states that it is the duty of everyone to keep the water pool safe and healthy by doing the following:

• Don’t swim and take risk when you are ill with diarrhea
• Don’t gulp pool water
• Take regular bathroom breaks
• Practice good cleanliness

So, now if you are going for swimming, use your “senses” and have a amazing, refreshing and healthy day at the pool.

Posted on Sat, 18 Jul 2009 At http://www.dailyhealthtips.org.uk/health...g-in-pool/

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Depression Under-Detected And Under-Treated Because Of Stigma

Depression Under-Detected And Under-Treated Because Of Stigma

By   10:48   1 comment:

Depression remains under-detected and under-treated because of the stigma

In Delhi, 35-year-old Sujata Juneja’s family is distressed at their daughter’s behaviour. She sits alone, mostly silent and motionless, most of the day, has spells of weeping, refuses to come out of her room and join the family for anything. 

It takes much persuasion to get her to bathe, change, eat, visit the doctor, or take her medication. 

Sujata, who was generally a diffident person, and had no hobbies too as a child and teenager, later became a homemaker. Her husband left her for another woman eight years ago, and three years later, she lost one of her twin sons. “Her in-laws noticed she was sinking, and sent her back to our home, but by then she was in deep depression,” say her parents.

Typical Symptoms

Ramesh Diwakar, who works at a Mumbai-based counselling centre, says most of their visitors are plagued by feelings of sadness, futility, and lack of self-worth. Nothing is worth their interest or effort. For counsellors, the first challenge is to open communication channels with patients, and then tell them their situation isn’t so bad and teach them positive thinking and the attitude that life is a precious gift meant for living by fighting problems and not sinking into despair. Families (sometimes friends too) are also counselled and their support enlisted.

There are many types and levels of depression, explains Dr. Chaturvedi, Professor and Head of Psychiatry, NIMHANS, Bangalore: “Regarding types, we recognise Dysthemia or long-standing mild or moderate depression; and Major Depression which is more severe and lasts six to eight months or more.

Another classification talks of Endogenous Depression (usually part of biploar disorder), wherein genetic and heredity factors play a major role; and Exogenous Depression caused mainly by life situations/prolonged stress. Besides, there is Double Depression wherein dysthemia and Major Depression alternate; and also Smiling or Masked Depression wherein the person is outwardly cheerful but exhibits other symptoms like headache, sleep disturbances, fatigue, headache, etc.

We also judge severity based on the degree of interference with social and occupational functioning, and personal distress.”

Treatment includes antidepressants and mood-stabilisers and ECT (Electro-Convulsive Therapy) in severe cases.

Sadly, for all the medical help available, many depression patients remain untreated thanks to the stigma that still persists in India about mental disorders. Kolkata-based psychiatrist Ameet Sharma, says: “Many people don’t want others to know that they are taking their family memberto a psychiatrist for depression-treatment and often give another physical illness’s name. The right attitude is to understand this is a milder form of mental illness and very treatable at that.”

Deceptive

Dr. Chaturvedi says this stigma accounts for the fact that “depression remains greatly under-detected and under-treated in India. Another reason for under-detection is that the patient doesn’t have fever/any disability and looks quite normal. Reasons for under-treatment are discontinuation of medication once there are signs of recovery, and the myth that antidepressants are addictive.”

All doctors agree that family, friends, and physical surroundings play a major role. Once these factors are taken care of, it’s easier to treat the patient. Finally, once a person begins to engage with the world with a realistic optimism and strength of mind, he is cured. 

Pubished In THE HINDU on 19th July 2009

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Choosing The Best Weight Loss Program | Reduce Body Fat Easily

Choosing The Best Weight Loss Program | Reduce Body Fat Easily

By   11:51   1 comment:

You might have tried losing weight on your own and you have even had some success. But life is hectic and stressful and, in time, the pounds always creep back. Now you weigh more than you did a year ago.

This is discouraging and depressing and like many others you might be thinking that you just

can't face another diet alone. When you were at the end of your rope did you ever consider the support of a formal weight loss program?

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For many, this is a good idea. By having professional guidance and an organization as your

"buddy" you have a much better chance of success.

Warning! Not all programs are created equal. If you want to choose wisely, here are six questions you should ask:

1. DOES THE PROGRAM EMPHASIZE OVERALL FITNESS AND GOOD HEALTH?

If the advertising emphasizes dramatic before and after photos with claims of the ease and speed of pounds lost per week, beware. Average weight loss during an extended program should not exceed two pounds per week. This is equal to fifty pounds in six months or one hundred pounds a year. Is the goal of the program to achieve a normal bodyweight as the natural result of a balanced lifestyle that promotes health and fitness?

2. IS THE MEAL PLAN PALATABLE AND NUTRITIOUS AND AVAILABLE AT YOUR LOCAL GROCERY?

Your first consideration is that the meals on a plan include a variety of tasty foods that supply all the nutrients necessary for long-term health. This eliminates menus that prohibit entire categories of food or limit portions to the point that you are always hungry. Some plans "do it for you" by providing prepared meals and snacks to manage what and how much you eat. This is easy and effective (and expensive), but your success is dependent upon the prepared meals.

How long do you plan to buy prepackaged food? What happens when you start shopping and cooking for yourself and return to eating out? Read below to know more!

3. IS THE PROGRAM BASED ON LEARNING HOW TO CHANGE DIETARY AND LIFESTYLE HABITS?

Lifestyle behaviors can be "relearned" and this should be the backbone of any good program. This is the only way that you will become permanently lean, fit and healthy. This is the only way that you can walk away, free of the oppressive burden of lifetime, yo-yo dieting.

4. WILL YOU LEARN HOW TO DEAL WITH SITUATIONS THAT CAUSE YOU TO BACKSLIDE?

Will you have live support when the going gets tough? Will you learn strategies to deal with lifestyle saboteurs when they arrive to ruin your plans?

5. IS EXERCISE A PART OF THE PROGRAM?

Exercise is an indispensable part of a balanced fitness plan. Exercise provides a big metabolic boost to losing weight and simultaneously reduces stress and elevates your mood.

Equally important however, is that exercise prevents the loss of lean muscle mass during periods of reduced caloric intake and is also critical for long-term weight maintenance. See number six below.

6. ARE THERE FOLLOW-UP PLANS TO HELP YOU KEEP THE WEIGHT OFF PERMANENTLY?

People experience different learning curves when it comes to changing their lifestyle. No matter how effective a plan is over the short-term, you have wasted your time, effort and money if you have to start from the beginning over and over again. Make sure that the plan you choose emphasizes permanent weight loss and has a system to support your efforts until you are comfortable going it alone.

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How To Lose Body Fat | Reducing Thigh Fat

How To Lose Body Fat | Reducing Thigh Fat

By   08:41   No comments:

We will talk about the role of your body's overall fat percentage, the meaning of your metabolic rate, recommended exercises and your eating habits. If you adhere to the exposed points you will be able to reduce thigh fat.

Body's Overall Fat Percentage Vs Thigh Fat?
Good question. You have to lower your body's overall fat percentage in order to reduce any thigh fat at all. This is an important fact you should be aware of. It is not possible to lose fat only on a particular part of your body. Your metabolic rate has direct impact on your body's overall fat percentage.

Which Importance Does My Metabolic Rate Carry?
As I have just mentioned, your metabolic rate directly correlates to your body's overall fat percentage. An increased metabolic rate will result in an increased fat metabolism. This effect enables you to easier reduce thigh fat. You should consistently stimulate your metabolic rate. Exercises are a great way to do so.
 

Recommended Exercises:
Here are some effective options: Power Walking, Jogging, Incline Walking, Rollerblading, jumping on a Mini-Trampoline, using the Climbing Machine or doing Circuit Training with weights. Make sure you choose an exercise you like. This will keep you motivated. You should perform at least 3 times a week. Try to gradually increase the number of your workouts to 4 or 5 a week. The duration of your workout should be between 30 and 40 minutes. This will ensure that your metabolic rate is sufficiently stimulated. There is no need to practice for an hour or longer, even if you can do so. Let's now take a look at your eating habits.

Food Habbits:
The primary thickeners are sugar and fat. Sugar in the form of monosaccharide and fat in the form of trans fatty acids. You should avoid or reduce the ingestion of food which contains a lot of sugar or fat. Here are some examples: crackers, candies, baked goods, cookies, sweets, snack foods, fried foods, salad dressings and sugary drinks such as lemonade. Instead of these kinds of food you should eat more vegetables, salad, potatoes, low fat milk, low fat quark,low fat meat and some wholemeal products. Additionally, it is highly recommendable to eat 5 smaller portions instead of the usual 3. This will also help you to increase your metabolic rate. And finally, you should drink a lot of water - at least 3 liters a day.

You should particularly keep in mind the necessity to lower your body's overall fat percentage and the significant meaning of your metabolic rate, which are important basics facts. By performing exercises and optimizing your eating habits you will get on the right track. There is, of course further in-depth information, especially regarding nutrition diet, but the knowledge provided in this article will enable you to reduce thigh fat.

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What Happens If You Stop Smoking Right Now?

What Happens If You Stop Smoking Right Now?

By   02:19   No comments:

I think one of the main reasons it’s so hard to quit smoking is because all the benefits of quitting and all the dangers of continuing seem very far away. Well, here’s a little timeline about some of the more immediate effects of quitting smoking and how that will affect your body RIGHT NOW.

• In 20 minutes your blood pressure will drop back down to normal.
• In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal.
• In 48 hours your chance of having a heart attack will have decreased. All nicotine will have left your body. Your sense of taste and smell will return to a normal level.
• In 72 hours your bronchial tubes will relax, and your energy levels will increase.
• In 2 weeks your circulation will increase, and it will continue to improve for the next 10 weeks.
• In three to nine months coughs, wheezing and breathing problems will dissipate as your lung capacity improves by 10%.
• In 1 year your risk of having a heart attack will have dropped by half.
• In 5 years your risk of having a stroke returns to that of a non-smoker.
• In 10 years your risk of lung cancer will have returned to that of a non-smoker.
• In 15 years your risk of heart attack will have returned to that of a non-smoker.

So, you have more immediate things to look forward to if you quit now besides just freaking out about not being able to smoke. Quit now!

Related Link:

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Know About Swine Flu

Know About Swine Flu

By   07:54   No comments:

What is swine flu?

Swine Influenza (swine flu) is a respiratory disease of pigs caused by type A influenza viruses that causes regular outbreaks in pigs. People do not normally get swine flu, but human infections can and do happen. Swine flu viruses have been reported to spread from person-to-person, but in the past, this transmission was limited and not sustained beyond three people.

Are there human infections with swine flu in the U.S.?

In late March and early April 2009, cases of human infection with swine influenza A (H1N1) viruses were first reported in Southern California and near San Antonio, Texas. Other U.S. states have reported cases of swine flu infection in humans and cases have been reported internationally as well. An updated case count of confirmed swine flu infections in the United States is kept at http://www.cdc.gov/swineflu/investigation.htm

Is this swine flu virus contagious?

CDC has determined that this swine influenza A (H1N1) virus is contagious and is spreading from human to human. However, at this time, it not known how easily the virus spreads between people.

What are the signs and symptoms of swine flu in people?

The symptoms of swine flu in people are similar to the symptoms of regular human flu and include fever, cough, sore throat, body aches, headache, chills and fatigue. Some people have reported diarrhea and vomiting associated with swine flu. In the past, severe illness (pneumonia and respiratory failure) and deaths have been reported with swine flu infection in people. Like seasonal flu, swine flu may cause a worsening of underlying chronic medical conditions.

How does swine flu spread?

Spread of this swine influenza A (H1N1) virus is thought to be happening in the same way that seasonal flu spreads. Flu viruses are spread mainly from person to person through coughing or sneezing of people with influenza. Sometimes people may become infected by touching something with flu viruses on it and then touching their mouth or nose.

How can someone with the flu infect someone else?

Infected people may be able to infect others beginning 1 day before symptoms develop and up to 7 or more days after becoming sick. That means that you may be able to pass on the flu to someone else before you know you are sick, as well as while you are sick.

What should I do to keep from getting the flu?

First and most important: wash your hands. Try to stay in good general health. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food. Try not touch surfaces that may be contaminated with the flu virus. Avoid close contact with people who are sick.

Are there medicines to treat swine flu?

Yes. CDC recommends the use of oseltamivir or zanamivir for the treatment and/or prevention of infection with these swine influenza viruses. Antiviral drugs are prescription medicines (pills, liquid or an inhaler) that fight against the flu by keeping flu viruses from reproducing in your body. If you get sick, antiviral drugs can make your illness milder and make you feel better faster. They may also prevent serious flu complications. For treatment, antiviral drugs work best if started soon after getting sick (within 2 days of symptoms).

How long can an infected person spread swine flu to others?

People with swine influenza virus infection should be considered potentially contagious as long as they are symptomatic and possible for up to 7 days following illness onset. Children, especially younger children, might potentially be contagious for longer periods.

What surfaces are most likely to be sources of contamination?

Germs can be spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. Droplets from a cough or sneeze of an infected person move through the air. Germs can be spread when a person touches respiratory droplets from another person on a surface like a desk and then touches their own eyes, mouth or nose before washing their hands.

How long can viruses live outside the body?

We know that some viruses and bacteria can live 2 hours or longer on surfaces like cafeteria tables, doorknobs, and desks. Frequent handwashing will help you reduce the chance of getting contamination from these common surfaces.

What can I do to protect myself from getting sick?

There is no vaccine available right now to protect against swine flu. There are everyday actions that can help prevent the spread of germs that cause respiratory illnesses like influenza. 

Take these everyday steps to protect your health:

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.
• Avoid touching your eyes, nose or mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you get sick with influenza, CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.

What is the best way to keep from spreading the virus through coughing or sneezing?

If you are sick, limit your contact with other people as much as possible. Do not go to work or school if ill. Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Put your used tissue in the waste basket. Cover your cough or sneeze if you do not have a tissue. Then, clean your hands, and do so every time you cough or sneeze.

What is the best way to keep from spreading the virus through coughing or sneezing?

If you are sick, limit your contact with other people as much as possible. Do not go to work or school if ill. Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Put your used tissue in the waste basket. Cover your cough or sneeze if you do not have a tissue. Then, clean your hands, and do so every time you cough or sneeze.

What is the best technique for washing my hands to avoid getting the flu?

Washing your hands often will help protect you from germs. Wash with soap and water. or clean with alcohol-based hand cleaner. we recommend that when you wash your hands -- with soap and warm water -- that you wash for 15 to 20 seconds. When soap and water are not available, alcohol-based disposable hand wipes or gel sanitizers may be used. You can find them in most supermarkets and drugstores. If using gel, rub your hands until the gel is dry. The gel doesn't need water to work; the alcohol in it kills the germs on your hands.

What should I do if I get sick?

If you live in areas where swine influenza cases have been identified and become ill with influenza-like symptoms, including fever, body aches, runny nose, sore throat, nausea, or vomiting or diarrhea, you may want to contact their health care provider, particularly if you are worried about your symptoms. Your health care provider will determine whether influenza testing or treatment is needed.

If you are sick, you should stay home and avoid contact with other people as much as possible to keep from spreading your illness to others.

If you become ill and experience any of the following warning signs, seek emergency medical care.

In children emergency warning signs that need urgent medical attention include:

• Fast breathing or trouble breathing
• Bluish skin color
• Not drinking enough fluids
• Not waking up or not interacting
• Being so irritable that the child does not want to be held
• Flu-like symptoms improve but then return with fever and worse cough
• Fever with a rash

In adults, emergency warning signs that need urgent medical attention include:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting

How serious is swine flu infection?

Like seasonal flu, swine flu in humans can vary in severity from mild to severe. Between 2005 until January 2009, 12 human cases of swine flu were detected in the U.S. with no deaths occurring. However, swine flu infection can be serious. In September 1988, a previously healthy 32-year-old pregnant woman in Wisconsin was hospitalized for pneumonia after being infected with swine flu and died 8 days later. A swine flu outbreak in Fort Dix, New Jersey occurred in 1976 that caused more than 200 cases with serious illness in several people and one death.

Can I get swine influenza from eating or preparing pork?

No. Swine influenza viruses are not spread by food. You cannot get swine influenza from eating pork or pork products. Eating properly handled and cooked pork products is safe. CDC and local and state health agencies are working together to investigate this situation.

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• Know About SWINE FLU

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