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TALK TO THE FIST, BABY!

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Remember those `united we stand, di vided we fall’ ads that used to play on DD? Those cute little short films, about the importance of unity? The funda was simple: five fingers by themselves will not be effective unless you close your fingers and make a fist. The same principle works for your body as far as a balanced meal is concerned.

5 FINGERS OF WEIGHTLOSS
By themselves, the Five Fingers of Weight Loss -proteins, carbohydrates, fats, vitamins and minerals -have their own functions. But the various nutrients must act in unison for effective action. In other words, for long-lasting weight loss or weight management, you need to eat all five nutrients. Every day. There is no other way.

The Five Fingers of Weight Loss can further be broken down into three macronutrients (proteins, carbs, fats) and two micronutrients (vitamins, minerals); the reason it is divided this way is because it rep resents the relative importance on your plate.Don’t overload your vitamins at the cost of carbs, or cut fats and go crazy about protein.Too much emphasis as well as the absence of any one nutrient will compromise your health and result in short-term gains ­ sending you right back where you started. Any meal plan that is skewed towards any food group, including proteins or raw veggies,w i l l give rise to a host of medical problems, and will result in a diminishing effect on your system. If you think your diet is unbalanced, it is. You cannot be short-sighted about it as the ills will eventually catch up with you.
On your plate lies the answer to many issues plaguing your life ­ from the mental to the physical. Your plate holds not just fuel for your system, but carries all the tools you need to do more with your body and your life. Because food is not just fuel. Food is power.
Collectively, these five nutrients are your defence against disease, obesity, heart at tacks and almost anything else you need to ward off. Diabetes? Make a fist. Heart disease? Hey, you’ve got your fist. Obesi ty? Talk to the fist, baby! So many dis eases are lifestyle-related and can be eradicated -not just improved -by the rule of the fist.

 

 

 

 

 

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POOJA MAKHIJA: SUMMER GUEST LIST

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Foods have personalities too, just like us. Take the case of caffeine, it revs up your engine and gets you all riled up! Water, on the other hand, gently lays down a blanket of calm inside your body. This summer, learn about the foods that should get a VIP access pass to your plate and those which should be struck off the list.

ON THE VIP LIST
Fresh fruit, fresh veggies, salads:

Summer heat could lead to dehydration, which, in turn, could lead to electrolyte loss. It makes you feel lethargic, nauseous, exhausted and may even cause diarrhoea and constipation. Raise your intake of fresh fruits and veggies in ways that are creative and tasty like finger foods.

Lush liquids and sorbets:


Have kokum water, coconut water, chaas, fruit slushes and frozen iced sorbets. These foods work well to restore electrolyte balance and also provide healthy and interesting ways to pack in nutrients.

Water, Infused water:

Apart from increasing your water consumption to about 10-12 glasses per day, why not try killing two birds with one glass by infusing your water? Take care of both dehydration and nutrition by adding a small piece of fresh fruit like kiwi or strawberry or even basil to your water container.

Sautéed greens: 

Give a nod to sautéed greens this season. These are light, can be made very appetising and always bring nice gifts with them like reduced cholesterol, cancer-fighting abilities, antiaging benefits, powerful vitamins and energy.

Cold soups: 

Team up fresh salads with the perfect escort: hearty cold soups that include gazpachos, cold cucumber soups, tomato soups for flavour and a feeling of fullness.

OFF THE LIST

Excess protein:

Proteins are harder to digest in general and coupled with heat and dehydration, they leave you feeling uncomfortable and nauseous. The recommended daily intake of protein is one gram per kilo of ideal body weight (the appropriate weight for your height). So, no matter what you currently weigh, if your ideal body weight is supposed to be 57-58 kg, your protein in take should not exceed 57-58 gm.
Alcohol:

Alcohol adds heat. It’s is a va sodilator, which means that more blood gushes through your system leaving you feeling hotter and sweatier. Alcohol is also dehydrating.

Oily food:

When the body is not hydrated, it can’t expel the byproducts of heavy, oily foods through the kidney, which is why urination is not as frequent when you are dehydrated. The oily food then reaches your skin, the second largest excretory organ in your body, which makes you sweat more, dehydrates you further, kick starting a vicious cycle. It’s your body, your health, your life. Only food that is good must make the cut.
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In Healthy Recipes

LIGHT SUMMER SANDWICHES

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For lunches and fun picnics to a laid-back no-cook dinner, sandwiches can pack all the nutrition, taste and convenience in a neat, bread-encased parcel.

Smoked Salmon sandwich:  The very pinnacle of lunchtime perfection.

Filling: Multigrain toasted bread + smear of cream cheese + smoked salmon slices + raw white onion rings + capers.

Boiled egg white sandwich: A complete meal that is healthy, tasty and satisfying.

Filling: Fresh white or whole wheat bread + Dijon mustard spread + lettuce + grated boiled egg whites + coarsely ground pepper.

Paneer jungle : Tastes better on soft, fresh bread. Saves time as no grilling or toasting required.

Filling: Grated cottage cheese + finely-chopped onions + coriander in a panini bread or regular white bread.

Pita-wrapped chicken/paneer gyro : Sumptuous summer time dinner option!

Filling: Grilled chicken or paneer + grilled red and green peppers + onions + dash of fresh parsley + vinaigrette.

Taco pockets : Tangy, spicy and yummy even when cold.

Filling: Pita bread + salsa + dash of sour cream + let tuce + corn kernels (boiled) + boiled chick en/egg whites/tofu + chopped jalapenos. Cucumber and dill sandwich:

Delicious summer cooler sandwich.

Filling: Soft, fresh bread slices + dash of butter + cucumber slices finely-chopped dill + little crumbs of feta cheese.

Turkey sandwich with apple: Juicy, crunchy and full of flavour.

Filling: Whole wheat bread + mayon naise mixed with Dijon mustard as spread + turkey slices (or any cold cut meat slices) + thinly-sliced green/red apple. Alternate the meat and fruit slices, one on top of the other.

Avocado and tomato open sandwich: Fresh burst of healthy antioxidants plus healthy fat.

Filling: Sliced toasted baguette + hung curd spread + sliced tomato + avocado + rocket leaves.

Chicken/paneer tikka sandwich: Grilled bliss.

Filling: Multigrain bread + spread of hummus + onion rings + green pepper juliennes. Serve grilled.

Masala omelette sandwich: Eat it hot or cold. Masala omelette sandwich: Eat it hot or cold.

Filling: White bread slices + egg whites omelette with coriander + tomato + onion + green chillies + fresh coriander, mint and raw mango chutney as spread.
WHITE VS WHOLE WHEAT BREAD Which is healthier? Please note that all breads (other than gluten-free breads) have refined flour a.k.a `maida’ in them; the percentage varies depending on the kind. So, choose what suits the preparation and your palette.
More details about food item Click Here

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5 FOODS TO GET RID OF ASAP

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 Here you go – 5 unhealthy foods that need to kick the curb and be eliminated from your daily diet, RIGHT NOW –

1. DIET SODA When it comes to the calorie count, the diet version may turn out to be a better option than drinking sugar loaded aerated drinks. But artificial sugars and caffeine isn’t something we must consume regularly or get addicted to just because it is zero in calories and does not hinder our weight loss efforts. It does a lot of harm to your body in several other ways.

Swap with: Plain soda Still keeping the carbonated fizz and the zero calorie lure alive, a can of plain soda deletes the negatives of caffeine and aspartame. You tives of caffeine and aspartam could add a bit of flavour to i by squeezing lime or adding some chopped fruits like berries, oranges, melons, mint or celery leaves.

2. MAYONNAISE If you are happily throwing in mayonnaise into your salads and sandwiches thinking it brings in taste and variety, you may as well be clogging your arteries with sticky lard.
Swap with: Hung curd Take some fresh homemade yogurt or the tetra pack slim curd and drain out the excess water through a muslin cloth. Now, flavour this as per taste to make spreads ­ you can add ground or fresh basil and sun dried tomatoes, garlic and onion, roasted peppers and olive, coriander and mint or any of your favorite combo.

3. FLAVOURED YOGURT Something that is actually very healthy can be easily turned into an absolutely unhealthy food item simply by adding loads of sugar, cream and artificial flavours. Yes, I am talking about yogurt. Why turn this healthy probiotic snack (which it is originally famous for) into a dessert item? If you are using flavoured yogurt as an alternative to ice-creams and pastries, it is definitely a wiser option but if it’s stocked in the fridge as a healthy, low calorie, portable snack, get rid of it rightaway.
Swap with: Plain yogurt Flavour it yourself with some chopped fresh fruits like berries, grapes, peach, cherries or any fruit you like. You can even stir it well (it turns creamy) and freeze for a while to get store-like frozen yogurt, but with higher nutrition quotient!
4. MARGARINE Marketed as a healthier option to butter, margarine is anything but that. It is loaded with partially hydrogenated fat which increases the LDL (bad) cholesterol and thus increases the risk of heart diseases and inflammation, a known trigger to premature aging.
Swap with: Fresh mint-coriander mint-coriand chutney Packed with antioxidants like vitamin C, E and low in calories to al calories to almost negligible, this spread will add more taste and health to any sandwich as compared to margarine. To add more proteins to this spread, you can add to it some chana or nuts like peanuts or pine nuts. or nuts like peanuts or pine nuts.
5. PICKLES They add a dash of spice and flavour to your daily meals, thus helping break monotony of everyday cooking styles. But remember, that along with its ichness in taste, pickles are a high source of oil and sodium. The additional oil (since cooked meals have already exhausted your daily oil quota) plays havoc with our lipid profile and ts a load on the heart, and the puts a load on the heart, and the excess sodium (since our meals already take care of our daily salt requirements) spoils the electrolyte balance and thus affects blood pressure.
Swap with: Fresh, homemade oil-free pickles Vegetables such as cucumber, carrots, cauliflower, chillies and onions can be made into water, vinegar or brine based `pickles’. These pickles do not last for months together (since they lack the oil as a preservative) and thus should be consumed soon. They can be refrigerated for longer shelf life, but it’s advisable to make smaller quantities and finish them faster. Do note that brine is high in sodium, so do not consume it daily.
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RETAINING WATER? DRINK MORE, BLOAT LESS

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Ever wondered why you feel bloated and puffy, as though you have gained inches overnight? Do you find that your rings are suddenly too tight on your fingers? Or that just gently pressing your skin leaves dents? And even your shoes don’t seem to fit? These could be symptoms of oedema or water retention.
Most of us retain water, but within normal parameters. Women are more prone to water retention because it is a symptom of Premenstrual Syndrome (PMS).However, water retention could also be a symptom of kidney disease or heart, liver or thyroid malfunction. So, if you feel you have bloated too much, get yourself checked.
HOW TO DEAL WITH EXCESS WATER RETENTION

DRINK MORE TO LOSE MORE. To significantly reduce the amount of water being retained by your body ­ drink more water. It’s a bit of a contradiction. Here’s what happens… the more water you drink, the more your body will flush out. This is one of the most effective ways to combat water retention. Ten or 12 glasses a day ought to do the trick.

EAT SMART. Diets low in sodium (avoid table salt, pickle, papad, cheese, butter or processed food), and high in potassium (bananas, peaches, plums, musk melons, raisins) help maintain correct electrolyte balance within the body, preventing puffiness. Diuretic fruits (cranberries, vitamin C-rich oranges, limes and other citrus fruits) along with diuretic vegetables (cucumber, lettuce, celery, tomatoes, cabbage, carrots and peppers) help maintain the correct osmolarity within your cells, preventing them from retaining excess water. Some studies show that vita min B6 tablets (pyridoxine) and primrose oil capsules have the same benefits.

CUT BACK TO LOSE MORE. Additionally, avoiding alcohol and caffeinated beverages, anti-in flammatory drugs and oral contraceptives also help reduce water retention in the body.

GET OUT, GET MOVING. Exercise works wonders. Also, avoid standing for long periods, don’t wear tight clothes and keep your legs raised as and when you can to avoid discomfort.

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THE BATTLE OF THE BURN

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It’s 3 am. Sharp pains have suddenly awakened you. Last night’s memories of a fab dinner with friends now clash uncomfortably with the real time sensations of a full-fledged nuclear war in your stomach.
Indigestion is more common than you think. Symptoms include acidity, nausea, bloating, belching, burning sensations in the stomach or the upper abdomen, abdominal pain, gas and even vomiting.
Sometimes confused with heartburn, indigestion could be attributed to a number of causes from medical conditions (ulcers, irritable bowel syndrome, stomach infections and more) to medication (aspirin, painkillers, antibiotics, oral contraceptives). Lifestyle habits (eating too fast, eating in huge quantities, eating food that’s high in fat or eating under stress) are also culprits. Additionally, if you consume too much alcohol, smoke too much or are stressed or fatigued, you are more prone to indigestion than others. Here’s what you should -and shouldn’t -eat to help you ease the digestive process.

Stomach this Fibre: Foods high in fibre are wonderful for your digestive system. But there’s no need to scarf down unappetising or strange foods. You need to up your intake of wholewheat bread, brown rice, oats and beans, fruits and vegetables.

Water: Water is a key lubricant for your digestive system. It facilitates the easy movement of waste, softening your stools in the process, helping prevent constipation. It also helps your body break down the food you have eaten.
Drink 8-10 glasses a day.

Drinks: Caffeine-rich drinks such as colas, teas, coffees and other fizzy drinks worsen indigestion as they increase the level of acidity in your body. Fizzy beverages also lead to bloating. For relief, ditch the above for herbal teas, milk or just plain water.

Probiotics: Probiotics are `good’ bacteria, which are natural ly found in the gut, and have been associated with host of health benefits, including aiding digestion.
Food companies have started producing probiotic milk, drinks, dahi and even ice-creams.
NOT THIS Spices: In India, it is as hard to let go of spicy foods as it is to limit your intake of tea and coffee. Spices have been known to trigger stomach ache and heartburn, so if you find yourself in pain or discomfort regularly, try and limit your consumption of heavy, spicy meals. And if you can avoid spices completely, nothing like it!

Fat: Your body finds it harder to digest fatty food items like burgers, French fries and samosas. And this is why they cause you a great deal of discomfort. The more you cut back on difficult-to-digest fried and greasy foods, the more your stomach will thank you for it. Bumping up your intake of skimmed milk and low-fat foods will spare you both the pain and the weight gain.
While this is a general list, it’s always best to keep track of the foods that work or don’t work for you. Try and keep a diary of the food you eat for a week or two to figure out what’s behind that episode of nausea or gas. You may even realise that you are lactose intolerant, and that dairy was the culprit after all.
And lastly, please do take time out for yourself to relax your mind, and ease your stress. Indigestion is aggravated by anxiety and it’s important to free your mind to free your body.

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THE PAINLESS GUIDE TO NOT GAINING WEIGHT

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Traditionally, men’s fitness has always been associated with getting bigger and not smaller.From the days of Rocky Balboa and John McClane to Vin Diesel and John Statham, big beefy guys defeated the bad guys and got the girls. The notion of fitness with getting thinner -and not beefier -is a relatively newer phenomenon for men, who, like women, are putting on more weight because of a sedentary lifestyle.

While it’s important to spend more time in the gym, getting off the couch may not be the only way to banish your inner, and outer potato. Paying attention to nutrition becomes crucial to losing weight and keeping it off. While the schools of thought on weight loss are as diverse as the people who graduate from them, I’ve broken them down into Hard and Smart. The difference is replacing the old idea that you need to kill yourself to achieve anything in life (Hard) with the belief that you can have your cake, and eat it too (Smart).

Hard: Eat less, weigh less Smart: Eat to lose

If you’ve been drastically cutting calories when you want to lose weight, here’s why you shouldn’t. Cutting too many calories puts you body into starvation mode. When your body is in this mode, it can’t metabolise, or burn fat (because fat burning occurs only when your body is adequately nour ished). If your body can’t burn fat, it starts to burn the next best thing: muscle. The more muscle you lose, the more your fat cells start to increase: the lost muscle is replaced by fat. And the more fat cells you have, the greater your body’s tendency to store more fat when you get back to eating `normally’. Fat burning is at its optimum when your body is adequately nourished with a balanced and healthy diet. So many of my clients have to eat more than they ever did (healthier stuff like fruits, veggies, egg whites), and that too at frequent intervals.

Hard: No snacking Smart: Eating every 2 hours

Eating between meals was said to be the culprit behind weight gain, with the implication that you needed to eat only during your main meals (breakfast, lunch and dinner) to lose weight. However, studies have disproved this belief.You need to get away from the age-old habit of packing your day’s nutrients into three-four meals, and instead, spread them out in the form of smaller, more frequent meals.

Digestion itself is a calorie burning activity ­ just like walking, running or jumping. By eating smaller meals through the day, you allow your body to burn calories through the digestive process. Eating every two hours (not more or less), I find, is the best way to take advantage of this phenomenon.

Hard: Sweat more, eat more Smart: Sweat less, eat smart

So many of my clients come in with the idea that they can eat whatever they want, so long as they are working out. It’s such a hard way to lose weight. It’s really just about the math. If you eat a 1,000 calorie burg er, you will need to jog for approximate ly two hours to burn it off. Would n’t an easier option be to choose a less calorific version of the same dish? Restaurants all over the country can make low-fat versions of your fave foods. Eat smart. Spend less time in the gym. Exercise can only complement, and never replace food as a way to lose weight.

Hard: Fixed workouts Smart: Get moving to get losing

You don’t necessarily have to workout at a set time and at a set place to get your weight loss going. Increase your level of daily activity. Walk up the stairs instead of taking the elevator or escalator. Include more activities like hiking or cycling when you vacation. Walk over to your colleague’s desk instead of emailing them. Your body will take note of the cumulative increase in activity and will reward you by losing the weight. You’d be surprised at how effective, and motivating, this is.

Hard: No junk food… ever Smart: Everyone’s invited

Your life is made up of all sorts of buddies: the nerd, the shopaholic, the one you can call at 4 am to bail you out of jail or the one who has seen you through drunken binges and toxic relationships. You’ve got to use the same logic with food. Food exists in all kinds of shapes, sizes and forms. Some you need to be acquaintances with, some you can be good friends with, and some you can be best friends with. But the good news is, you can be friends with all kinds of food.

Best friends (What you can eat daily): Rice, roti, bread, upma, kurmura, dalia, cornflakes, popcorn, noodles, poha, bhel, spaghetti, whole wheat pasta, vegetables, chicken, fish, turkey, dal, grapes, mangoes, bananas, paneer, skimmed milk, curd, egg white, quinoa, khus khus, sweet potato, rava, sooji, bajra, jowar.
Good friends (Once or twice a week): Cheese, fried food, pizza, prawns, cake, ice-cream, samosa, batata vada, pakoda, fried wantons, jalebi.
Acquaintances (Once a month): Lard, bacon, beef, mutton, pork, shellfish, smoothies, fruit juice, aerated beverages.
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OATS ARE GOOD FOR DIET FOOD

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Having a multifaceted health aura around it, oats is a top ranker in the list of superfoods. This superfood is always the preferred cereal grain for preventive treatment in the case of cardiovascular diseases, diabetes, cancer, blood pressure and even bowel function.

Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol. This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction in its absorption from the bloodstream. The bad cholesterol (LDL) is trapped without lowering the good cholesterol (HDL). Apart from its selective lipid-binding role, oats also are one of the best sources of tocotrienols. These are antioxidants which combine with tocopherols to form vitamin E, which in turn helps lower serum cholesterol build up.

Today, the market has a variety of this wonder cereal available in many different forms. Here are the different varieties of oats and their nutritional benefits:

Whole grain oats

Also known as oat groats (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed. They have a chewier texture and are best eaten hot, as breakfast porridge. They take the longest time to cook ­ approximately an hour on the flame!

Steel-cut oats

Also called Irish oats, they are whole oat groats which have been chopped into small pieces with metal blades. This increases their surface area to absorb water. Thus, they cook faster ­ approximately 20 minutes on the stovetop.

Scottish oats

More popularly known as oatmeal, these o

ats are stone-ground into irregular broken bits ­ a method that originated in Scotland centuries ago. These have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.

Rolled oats

In this, the oat groats are steamed to soften them and then rolled into flakes. This process stabilises their healthy oils and extends their shelf life without significantly affecting their nutritional profile. They take approximately 10 minutes to cook on the stovetop.

Quick oats and instant oats

These oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked. They are rolled thinner and are thus creamier and less chewy in texture. Since they are already broken down finely, they don’t keep you feeling full like steel-cut or rolled oats. They can be prepared by simply adding hot water and letting them stand for a few minutes. Since they are already pre-cooked, they just need to be rehydrated and are ready to eat. When you buy these plain and unsweetened, their health benefits are similar to rolled oats.

Oat bran

This is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre. It contains almost all the fibre in an oat kernel. It is technically not a whole grain since it is ground only from the bran layer. However, it has health benefits of a whole grain.It can be cooked into a hot, creamy cereal in two minutes on the stovetop or added to other cereals, yogurts and smoothies to increase daily fibre intake.

Point to remember

The nutritional profile of different oats is essentially the same whether it is left whole, cut, rolled or ground.

 

 

 

 

 

 

 

 

RECIPE IDEAS OATS PONGAL

Ingredients: Rolled oats or instant oats: 1 cup I Yellow moong dal: ½ cup cooked soft I Spinach (finely chopped) : 1 cup I Ginger (grated) : 1 tsp I Green chillies (slit): 2 I Salt to taste For tempering: Cumin seeds: ½ tsp I Black peppercorn (lightly crushed): 8 I Asafoetida: 14 tsp I Curry leaves: 6 I Ghee: 2 tsp Method: Heat the ghee, add all the ingredients used for tempering and then the ginger and green chillies. Add spinach and sauté for 2-3 minutes. Pour the water, bring to a boil, and then add salt and oats. Reduce the flame, cook for 4-8 minutes, depending on the oats. Add cooked dal and cook for another 2-3 minutes. Serve hot.

BIRCHER MUESLI

Ingredients: Rolled oats: 25 gm I Dried apricots (or any other dry fruit) : 1 tbsp I Almonds, walnuts or hazelnuts (roughly chopped): 6 I Apple juice: 6 tbsp, Green apple (coarsely grated): 1 I Milk: ½ cup I Spoonful of yogurt to top I Honey for garnish Method: Soak the oats and dried apricots in the apple juice overnight (that’s the key step). Put the apple in a bowl along with a pinch of salt. Add the soaked oats and then pour in the milk, to make its consistency like a porridge. Add the nuts and a dollop of yogurt. Drizzle the honey on it. Serve chilled.

How healthy is the food? (Click here to find out how healthy is your favorite foods )

 

 

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RAINY SEASON WEIGHT LOSS CHECKLIST

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It’s raining buckets. You theatrically sigh in pretend lament as your heart secretly does cartwheels ­ no exercise today! For those of you who find it hard to reign in the urge to skip rained-out workouts, I’ve got bad news.I am going to suggest ways to lose weight, eat smart and exercise within the four walls of your home. Don’t hate me.It’s all for your own good.
Unless you have a home gym or a place of exercise that doesn’t involve some travel, there will be days where you genuinely won’t be able to make it. But I find that a lot of people use this season as a pretext to get off the health track entirely. Why gain when it rains? Look at it this way: a healthy monsoon means that when the party season rolls around, you are looking smoking hot. Instead of taking a rain check this season, take in the rain checklist instead…

 

FOR FOOD

You don’t have to plough slippery streets and negotiate overflowing gutters to get to a nutritionist. Online meal plans as well as online home delivery options abound. Nutritionists have also started online programmes so, after preliminary health checks and blood tests, the meal plan gets delivered straight to your inbox.

If you aren’t going to a nutritionist, do your research online and carefully choose diets that consist of about 25 per cent protein, 10 per cent (good) fats like MUFA, PUFA and Omega-3 and 65 per cent carbs (which includes fruits, vegetables, breads, pastas and the like). Needless to say, your carb intake needs to tip in favour of healthy fruits and vegetables. Check with your doctor that the diet ensures weightloss or maintenance (whatever your aim), and will not affect your general health. Also, don’t forget to monitor your oil and sugar content during the programme: depending on your lipid profile, 2-4 teaspoons of oil a day is all you need to ensure that your low-cal food has both fat and flavour. I’d also advise you to break up any diet you take into smaller meals and eat every two hours. The process of digestion burns calories and smaller meals help keep your body in the digestion mode for longer.

One of the most fun parts about going online though is tracking your progress -there are tons of weight tracker apps out there. But be honest to yourself.

FOR COMFORT FOOD

There’s something about the monsoon that heightens the senses and the food cravings with it. Avoid common comfort food traps. While bhujiyas and pakoras are standard monsoon comfort fare, other healthier options also work. Corn-on-the-cob or bhutta is a brilliant and incredibly healthy masala-filled option. Corn-in-a-cup also works. Boiled black chanas, piping hot idlis with yummy sambhar, masala rava idlis, hot masala chai (without tons of sugar), hot soups, boiled peanuts, kebabs, chicken tikka (with low oil), grilled vegetables, dosas, neer dosas, uttapams and upma -all have the ability to satisfy your craving for something fried in the rains.

 

 

 

 

 

 

 

 

 

 

FOR EXERCISE

If you can’t make it for a walk or the gym, you’d be surprised with the kind of workouts DVDs can give you. These may even go one step further, providing that missing bit of variation to your workouts, leading you to exercise mus cles that may not have been active in your regular workouts. Or just climb stairs or jump rope: both are amazingly simple ways to get your heart rate pumping just enough to lose weight.

So there you have it. The no-excuses guide to monsoon fitness. And a no-holds-barred solution to looking your best during the monsoon months.

 

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HOW VITAMIN B12 IS GOOD FOR WEIGHT LOSS BODY?

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Not much is known about vitamin B12. People usually aren’t aware of its vital role in keeping the human body together. B12, an integral part of the B complex group of vitamins, is responsible for many things that we take for granted ­ it helps in the conversion of carbohydrates into glucose, pushes up our energy levels and keeps lethargy at bay. It is vital in regulating both the nervous and digestive systems, which implies that adequate quantities of this vitamin decrease stress, fight depression and keep the brain from shrinking.

B12 also helps shield you from heart disease by regulating your cholesterol levels and protecting you from high blood pressure and stroke. It is, in addition, crucial to the maintainence of your nails, skin and hair. It also keeps you looking young as it aids in skin cell renewal. Wait, it’s not over yet.

This vital vitamin has a role to play in your body’s metabolism and helps in producing the all-important red blood cells. And when it’s done with that, it moonlights as an anti-cancer superhero, fighting colon, breast, lung and prostate cancer. Phew! Like all things we take for granted, B12 is missed only when its levels drop. Many conditions affect the body’s ability to absorb this vitamin’, ranging from severe anaemia to the thinning of the stomach lining, to diseases that affect the small intestine (celiac disease and Crohn’s disease). Problems with the immune system like lupus or Grave’s disease and heavy drinking also interfere with the way B12 is absorbed by the body.

But all’s not lost. And even if it has, it can easily be regained. 
B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

But all’s not lost. And even if it has, it can easily be regained. B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

For those with severe B12 deficiency, intramuscular doses is a medically-approved way of compensating the lack of it. The best part about this vitamin though is that it is water-soluble, which means that after the necessary levels get absorbed by the body, the extra amounts are excreted naturally by your body.

But don’t self medicate. You need to check with your doctor before deciding how exactly to tackle a B12 deficiency. Sometimes it could be symptomatic of a larger problem.

If you are feeling chronically tired, get your B12 levels checked. The prescription may be as simple as eating more B12-rich foods or popping a pill.

Vitamins B12 is very important for good immunity, energy, stamina and to prevent hair-loss.

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