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Top 5 Interventions For Managing Asthma
Asthma is known to be a chronic obstructive pulmonary disease (COPD). In which, there is an obstruction to the constant airflow into the lungs. This obstruction causes symptoms like coughing, dyspnea and wheezing is observed prominently. These symptoms worsen if patients with asthma are exposed to a substance they are sensitive to or put in situations that challenge their regular breathing pattern. Here are five ways you could manage the trouble. Self-Assessment For patients suffering from asthma, both oral and written advice is helpful. It guides them to recognize the symptoms and signs of asthma and helps in managing it if it is worsening. Through education, anyone can help the patient to gain their confidence and contain asthma. Stepwise Progressive Management In a study conducted by GOAL, it is observed that there is a possibility of attaining total control of asthma. The key to it is utilizing various therapy combinations. The study shows progress by extending the combination therapy for at least three months. It suppresses uncontrolled asthma symptoms. The advantage of combination therapy extends in the ability to control asthma with low corticosteroid doses while minimizing the number of inhalers. SMART (Single Maintenance And Reliever Therapy) The potential benefit of SMART strategy in the fact that the patient will parallelly receive added doses of inhaled corticosteroids along with a bronchodilator. These doses, when used with a combined inhaler for relief from a symptom. The medication will target anti-inflammatory cells to treat periods of defectively controlled asthma. Airway Inflammation Assessment To control airway inflammation, the method of non-invasive biomarkers has administered an alternative way to patient-driven symptom management for the evaluation of asthma. With this non-invasive airway sampling technique, patients with refractory asthma and chronic cough can be managed. Airway inflammation can be assessed too. Other Novel Therapeutic Options The options include thermal bronchoplasty, tumour necrosis factor-alpha, antifungal agents or IL-5 and monoclonal antibodies targeting IgE. Yet, due to their invasive nature, there are adverse side effects and is not cost-effective. The treatments play a limited role in the management of patients with asthma and usually followed in patients with difficulty related to asthma.
Top 5 Interventions For Managing Asthma
Asthma is known to be a chronic obstructive pulmonary disease (COPD). In which, there is an obstruction to the constant airflow into the lungs. This obstruction causes symptoms like coughing, dyspnea and wheezing is observed prominently. These symptoms worsen if patients with asthma are exposed to a substance they are sensitive to or put in situations that challenge their regular breathing pattern. Here are five ways you could manage the trouble. Self-Assessment For patients suffering from asthma, both oral and written advice is helpful. It guides them to recognize the symptoms and signs of asthma and helps in managing it if it is worsening. Through education, anyone can help the patient to gain their confidence and contain asthma. Stepwise Progressive Management In a study conducted by GOAL, it is observed that there is a possibility of attaining total control of asthma. The key to it is utilizing various therapy combinations. The study shows progress by extending the combination therapy for at least three months. It suppresses uncontrolled asthma symptoms. The advantage of combination therapy extends in the ability to control asthma with low corticosteroid doses while minimizing the number of inhalers. SMART (Single Maintenance And Reliever Therapy) The potential benefit of SMART strategy in the fact that the patient will parallelly receive added doses of inhaled corticosteroids along with a bronchodilator. These doses, when used with a combined inhaler for relief from a symptom. The medication will target anti-inflammatory cells to treat periods of defectively controlled asthma. Airway Inflammation Assessment To control airway inflammation, the method of non-invasive biomarkers has administered an alternative way to patient-driven symptom management for the evaluation of asthma. With this non-invasive airway sampling technique, patients with refractory asthma and chronic cough can be managed. Airway inflammation can be assessed too. Other Novel Therapeutic Options The options include thermal bronchoplasty, tumour necrosis factor-alpha, antifungal agents or IL-5 and monoclonal antibodies targeting IgE. Yet, due to their invasive nature, there are adverse side effects and is not cost-effective. The treatments play a limited role in the management of patients with asthma and usually followed in patients with difficulty related to asthma.
5 Ultimate Workouts That Need No Equipment!
5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Ways To Deal With Food Allergies
A food allergy generally occurs when the body's immune system triggers an abnormal response to the food we have consumed. Even though there isn't a cure for food allergies, there are some precautions which we can take to ensure we don't compromise our well-being. Read Every Food Label Reading every food label may sound like a cumbersome task, but it is highly imperative for you so you can avoid any unnecessary allergic reactions. Did you know that there are at least 160 foods that can lead to allergic reactions in those with food allergies? The eight most common allergenic foods that account for 90 per cent of all food reactions are: Eggs Milk Fish Shellfish Tree nuts Peanuts Soybean Wheat Any of these eight foods, or ingredients derived from them, is designated as a "major food allergen." These food allergens can be identified on food labels in one of these three ways; 1.Ingredient name For example, the allergen name "milk" may be included in the ingredient name "buttermilk." Following the ingredient name The food allergen may appear right after the ingredient, like "whey (milk)," "lecithin (soy)," and "flour (wheat)." After the ingredients list A "contains" statement which may appear next to the list of ingredients, such as "contains milk, soy, and wheat." The FALCPA's labelling requirements only apply to certain foods that may contain an allergen and not to the major food allergens due to cross-contact while it is being manufactured. Warning labels which indicate that the product "may have been prepared in a facility that also uses nuts" or "might contain traces of nuts" is voluntary. Always be mindful and cautious when UR grocery shopping as you may end up buying products without labels — like as a pastry or a cake from a patisserie. Cross contact or contamination Anyone who has a food allergy should be cautious of mixing utensils or cooking food using the same pots and pans, which may contain the food allergens that can trigger an allergic reaction. Purge UR kitchen. Get rid of all products that you can't eat from UR refrigerator, freezer and pantry. Clean all UR cooking utensils, cookware, stovetop, microwave and oven with soap and water. Organize and separate food prep areas in UR kitchen and in case UR sharing a kitchen with roommates or other family members who eat foods that you can't. Cook allergy-safe foods first if UR cooking multiple dishes. Cover allergy-safe foods to prevent them from being spluttered with unsafe foods. Always wash UR hands with soap and water whenever you have handled or come in close contact with a food allergen. Soap and water and commercial wipes will eliminate food allergens, but water alone or sanitizing gels won't. Sanitise surfaces, tables and counters with soap and water after cooking every meal to avoid contamination. Never share food to ensure that cross-contact does not occur. Be Aware Of All The Symptoms If you are someone you may know has food allergies, you should be aware of every allergic reaction which can affect the body. Skin: Itching, hives, redness, rashes, red bumps and swelling under the skin Eyes: Teary-eyed, swelling around UR eyes and redness Upper respiratory: Run nose, nasal congestion, sneezing, hoarseness, itching and dry cough Lower respiratory: Tightness in chest, wheezing, breathlessness and cough Mouth: Swelling of tongue, palate, lips and itching Gastrointestinal: Reflux, nausea, vomiting, diarrhoea, bloody stool and abdominal pain Cardiovascular: Slow or rapid heartbeat, dizziness, low blood pressure, loss of consciousness and fainting Other: Uterine contractions Symptoms of anaphylaxis can be a challenge to recognize. If you're experiencing any one of the three conditions listed below within minutes to several hours after food exposure, you are likely facing an anaphylactic episode: Any signs or symptoms that involve and affect UR face, nose, mouth, or gastrointestinal tract, impaired breathing, or a drop in blood pressure, confusion, or loss of consciousness. Two or more of the following symptoms such as; hives, itchiness, tongue or lip swelling, breathing difficulties, a drop in blood pressure, stomach cramps, or vomiting. Blood pressure drop, which can lead to fatigue and fainting. Anaphylaxis can occur as: a single reaction that improves with or without treatment after exposure to allergic food; two results that occur between 8 and 72 hours apart; or a long-lasting response that may continue for hours or even for a few days. An intramuscular injection of epinephrine should be used as soon as possible to treat an anaphylactic reaction after it occurs. Always Prepare Yourself For An Emergency It would be best if you were prepared in case of an emergency. Always carry your auto-injector with you to avoid any fatal situations. Consult UR doctor and understand what safety protocols you, UR family, friends, colleagues and others need to do if UR unable to tend to yourself during an emergency. Never miss any doctor consultations as this will help you stay safe, healthy and out of harm's way. Learn How To Use An Auto-Injector Epinephrine (also known as adrenaline) may be used to treat anaphylaxis. Epinephrine works better when injected within minutes of an allergic reaction and prevents swelling of the throat, reduced respiration and low blood pressure quickly. It is crucial that you, UR relatives, teachers or colleagues know how to use an auto-injector with epinephrine and there is no delay in administering the medicine. A delay in applying the auto-injector can turn out to be fatal and even death in some cases due to anaphylaxis within 30-60 minutes. Always make sure UR carrying UR auto-injector with you at all times whether UR outdoors or in UR home. One should use their auto-injector immediately if they have the following symptoms: Difficulty breathing Trouble swallowing Tightness in throat Coughing Weak pulse Rashes, hives or swelling of the skin Vomiting, diarrhoea or abdominal pain Once you have administered the auto-injector call for medical help and inform them of UR loved one's specific food allergy so they can avail the right treatment on time.
Recipes
Quick bites to whip up under 10 minutes
1. Know why and when you have hungry pangs Eating at night can be triggered by habit or boredom. It becomes a habit as we tend to use food as a tool to deal with our feelings like sorrow, anxiety, rage, or frustration. These feelings are symptoms of depression and sleeping difficulties, which can also lead to obesity and obesity-related issues. 2. Plan UR meals Planning UR meals and eating healthy snacks decreases UR cravings, avoids distractions and keeps your hunger at bay. 3. De-stress Anxiety and stress trigger us to binge eat as a solution to our negative emotions. Research states that relaxation techniques like breathing exercises, meditation, hot baths, yoga, or stretching can help you control these trigger points. 4. Eat regularly When hungry, we are likely to make bad food decisions and swallow high-fat, high-sugar junk foods. Eating regularly as per the suggestion of UR nutritionist manages your appetite. 5. Keep junk food away If you can't see it, you can't eat it! Replacing junk food with foods like fruits, berries, simple yoghurt and cottage cheese helps you stay healthy and promotes sleep. All-Time Favourite Midnight Snacks 1. Milk & whole-grain cereals (cornflakes, oatmeal or bran flakes) keep you full and induces sleep. Make sure that the whole-grain cereals are in their original form and not sugar coated or flavoured. 2. Apple or banana elevate mood with its natural content of sugar and keeps you satiated. 3. Almonds, walnuts and pistachios regulate the sleep/wake cycle of our body. Eating a handful of these nuts will put you right to sleep. 4. Turmeric milk or buttermilk are great substitutes for sugary drinks like cola and sugary drinks. Drinking a glass of turmeric milk or buttermilk helps you stay full and slashes the chances of midnight binges. Healthy Options For Sweet Cravings Homemade banana ice cream Orange carrot cupcake Healthy Options For Savoury Cravings Upma Phool Makhana Mix
How To Preserve Fruits, Veggies, Grains & Pulses During Monsoon
Monsoon is one of the best seasons of the year, especially in India. The Earth is in full effect, lush and green, making the monsoon season even more charming, fun and enjoyable. While the country enjoys the weather during COVID-19 with precaution, we should also be a bit mindful about what we eat and how we store our food during monsoon! Every monsoon brings the possibilities of food getting spoilt or contaminated quite easily. This is only because of the weather and temperature fluctuating from being hot or humid, which can fasten the growth in disease-causing microorganisms. However, with proper preservation and storage techniques, you can keep your food items fresh for long. Where Should You Start? The kitchen especially should be kept hygienic to avoid any chances of microbial contamination during the process of food preparation. Cooked food items should always be kept covered and away from raw food items where they are most likely to be contaminated with microorganisms. Best Way To Preserve Different Food Items Baked products such as cakes, pastries and other confectionery items are easily susceptible to spoilage by moulds. So, make sure not to keep these food items exposed to the moist air for long periods. Keep these in airtight containers and consume as soon as they are out of their sealed ait-tight containers. Dairy products are vulnerable to contamination and spoilage by microorganisms in hot and humid weather. All dairy products should be appropriately pasteurized. So, keep cheese refrigerated always. Vegetables and fruits You can wash and wrap them in cloth mesh bags to maintain their freshness or freeze them in airtight containers for later-use. Fruits should always be stored in refrigerators. Do not keep cut fruits, even in the fridge; consume fruits as soon as they are cut. Similarly, fruit juices should also be consumed fresh and not stored for later consumption. In the refrigerator, the cooked food should be kept on the upper shelves while raw food should be kept on the lower shelves. Grains and pulses Should always be kept away from moisture as much as possible. Store these items in airtight containers to increase their shelf life. Another way is to dry roast grains and pulses or maybe microwave them for 2-3 minutes before storing. However, put them in containers only after they have cooled down. Pulses that can be sprouted like kidney beans, chickpeas, and Kabuli chana should be stored in the refrigerator. Addition of little boric powder keeps the pulses dry. However, wash them thoroughly before each use to remove all traces of boric powder. Spices should be stored in the refrigerator placed in airtight containers. Bay leaves can be added to whole spices like cardamom, black pepper, cumin seeds and coriander seeds. Salt and sugar - To keep salt dry, put a few grains of rice in its container as these will absorb any excess moisture. To prevent sugar from becoming lumpy, add some cloves in the box. By just being a little careful in storing food correctly, we can prevent food from being wasted this monsoon season.
5 Ways To Deal With Food Allergies
A food allergy generally occurs when the body's immune system triggers an abnormal response to the food we have consumed. Even though there isn't a cure for food allergies, there are some precautions which we can take to ensure we don't compromise our well-being. Read Every Food Label Reading every food label may sound like a cumbersome task, but it is highly imperative for you so you can avoid any unnecessary allergic reactions. Did you know that there are at least 160 foods that can lead to allergic reactions in those with food allergies? The eight most common allergenic foods that account for 90 per cent of all food reactions are: Eggs Milk Fish Shellfish Tree nuts Peanuts Soybean Wheat Any of these eight foods, or ingredients derived from them, is designated as a "major food allergen." These food allergens can be identified on food labels in one of these three ways; 1.Ingredient name For example, the allergen name "milk" may be included in the ingredient name "buttermilk." Following the ingredient name The food allergen may appear right after the ingredient, like "whey (milk)," "lecithin (soy)," and "flour (wheat)." After the ingredients list A "contains" statement which may appear next to the list of ingredients, such as "contains milk, soy, and wheat." The FALCPA's labelling requirements only apply to certain foods that may contain an allergen and not to the major food allergens due to cross-contact while it is being manufactured. Warning labels which indicate that the product "may have been prepared in a facility that also uses nuts" or "might contain traces of nuts" is voluntary. Always be mindful and cautious when UR grocery shopping as you may end up buying products without labels — like as a pastry or a cake from a patisserie. Cross contact or contamination Anyone who has a food allergy should be cautious of mixing utensils or cooking food using the same pots and pans, which may contain the food allergens that can trigger an allergic reaction. Purge UR kitchen. Get rid of all products that you can't eat from UR refrigerator, freezer and pantry. Clean all UR cooking utensils, cookware, stovetop, microwave and oven with soap and water. Organize and separate food prep areas in UR kitchen and in case UR sharing a kitchen with roommates or other family members who eat foods that you can't. Cook allergy-safe foods first if UR cooking multiple dishes. Cover allergy-safe foods to prevent them from being spluttered with unsafe foods. Always wash UR hands with soap and water whenever you have handled or come in close contact with a food allergen. Soap and water and commercial wipes will eliminate food allergens, but water alone or sanitizing gels won't. Sanitise surfaces, tables and counters with soap and water after cooking every meal to avoid contamination. Never share food to ensure that cross-contact does not occur. Be Aware Of All The Symptoms If you are someone you may know has food allergies, you should be aware of every allergic reaction which can affect the body. Skin: Itching, hives, redness, rashes, red bumps and swelling under the skin Eyes: Teary-eyed, swelling around UR eyes and redness Upper respiratory: Run nose, nasal congestion, sneezing, hoarseness, itching and dry cough Lower respiratory: Tightness in chest, wheezing, breathlessness and cough Mouth: Swelling of tongue, palate, lips and itching Gastrointestinal: Reflux, nausea, vomiting, diarrhoea, bloody stool and abdominal pain Cardiovascular: Slow or rapid heartbeat, dizziness, low blood pressure, loss of consciousness and fainting Other: Uterine contractions Symptoms of anaphylaxis can be a challenge to recognize. If you're experiencing any one of the three conditions listed below within minutes to several hours after food exposure, you are likely facing an anaphylactic episode: Any signs or symptoms that involve and affect UR face, nose, mouth, or gastrointestinal tract, impaired breathing, or a drop in blood pressure, confusion, or loss of consciousness. Two or more of the following symptoms such as; hives, itchiness, tongue or lip swelling, breathing difficulties, a drop in blood pressure, stomach cramps, or vomiting. Blood pressure drop, which can lead to fatigue and fainting. Anaphylaxis can occur as: a single reaction that improves with or without treatment after exposure to allergic food; two results that occur between 8 and 72 hours apart; or a long-lasting response that may continue for hours or even for a few days. An intramuscular injection of epinephrine should be used as soon as possible to treat an anaphylactic reaction after it occurs. Always Prepare Yourself For An Emergency It would be best if you were prepared in case of an emergency. Always carry your auto-injector with you to avoid any fatal situations. Consult UR doctor and understand what safety protocols you, UR family, friends, colleagues and others need to do if UR unable to tend to yourself during an emergency. Never miss any doctor consultations as this will help you stay safe, healthy and out of harm's way. Learn How To Use An Auto-Injector Epinephrine (also known as adrenaline) may be used to treat anaphylaxis. Epinephrine works better when injected within minutes of an allergic reaction and prevents swelling of the throat, reduced respiration and low blood pressure quickly. It is crucial that you, UR relatives, teachers or colleagues know how to use an auto-injector with epinephrine and there is no delay in administering the medicine. A delay in applying the auto-injector can turn out to be fatal and even death in some cases due to anaphylaxis within 30-60 minutes. Always make sure UR carrying UR auto-injector with you at all times whether UR outdoors or in UR home. One should use their auto-injector immediately if they have the following symptoms: Difficulty breathing Trouble swallowing Tightness in throat Coughing Weak pulse Rashes, hives or swelling of the skin Vomiting, diarrhoea or abdominal pain Once you have administered the auto-injector call for medical help and inform them of UR loved one's specific food allergy so they can avail the right treatment on time.
Food Allergies & Intolerances
Did you ever start scratching yourself or have a skin rash after eating certain foods? If yes, then you might be allergic to some food you might be eating. Did you know that there are 10 million cases of food allergies in India, every year? We all know we are different in our ways, and that goes for our immune systems too. Sometimes some of us can't tolerate certain foods, which can cause unwanted allergic reactions. Out of the many allergies that occur, nut allergies are the most common allergies people can have. Read on to know more about nut allergies. What Is A Food Allergy? A food allergy occurs when our body's immune system triggers an abnormal response from the food we eat. Types of food allergies Corn allergy Egg allergy Fish allergy Meat allergy Milk allergy Peanut allergy Shellfish allergy Soy allergy Wheat allergy Tree nut allergy What Happens When You Have A Tree Nut Or Peanut Allergy? When an individual has a nut allergy, the body's immune system, which is usually meant to fight infections, reacts to the proteins in the nut. If you eat something that contains the nut, UR body thinks these proteins are invaders and responds to this by working very hard to fight the invader. This right here can cause an allergic reaction. Even a small amount of peanut or tree nut protein can set off an allergic reaction in anyone. But the allergic reactions from inhaling small particles of nuts or peanuts are a bit rare. This is because the food usually needs to be consumed to cause an allergic reaction. Most foods with peanuts or tree nuts in them don't have sufficient protein which can escape into the air, which can cause an allergic reaction. Even the smell of foods containing peanuts or tree nuts won't cause an allergic reaction as the scent doesn't include the protein which triggers an allergic reaction in the body. Symptoms of nut allergy Symptoms of nut allergies depend upon the severity of the allergic reaction. Symptoms of nut allergy often start after a few minutes of eating food or sometimes after two hours. In some cases, soon after the first symptoms go away, the second wave of symptoms comes back after one to four hours later (or at times even longer). This second wave is called a biphasic reaction. Some allergic reactions are caused due to the release of histamine. While others are due to the different chemicals released in the body. Some of the symptoms include; Sneezing Dizziness or fainting Wheezing Coughing Trouble breathing Hoarseness Anxiety or a feeling something terrible is happening Stomach ache Tightness in UR throat Vomiting Hives Diarrhoea Swelling Itchy, watery, or swollen eyes A drop in blood pressure Swelling of the lips Tingling of the throat and mouth Itchy skin and rash Runny nose Tests For Nut Allergy Skin-prick Testing Blood Test Food Elimination Diet Vega Testing Kinesiology Testing Hair Analysis Cytotoxic Food Testing Electrodermal Testing Treatment For A Nut Or Peanut Allergy Nut allergies tend to last a lifetime, although most people with a tree nut & peanut allergy eventually outgrow them. Younger siblings of children with a nut allergy are at higher risk of being allergic to nuts as well. Treatment of nut allergy involves avoiding taking tree nuts, peanuts and coconut in any form and making it a habit to read food labels on any food item that you purchase. Another way to get treated is by taking epinephrine injections that are prescribed by doctors in case of severe allergic reactions. Allergic reactions to foods, like peanuts and tree nuts, can be different. It all depends on person to person — and sometimes the same individual may have a mixed reaction from the first time. What To Avoid Seeds like sesame seeds, sunflower seeds, Nuts; almonds, walnuts, cashews, hazelnuts, Macadamia nuts, Brazilian nuts, chestnuts, pecans, pine nuts and pistachios Peanuts There is nothing to fear about nut allergies. If you avoid the food items that contain nuts that you are allergic to, then half of your job is done. If you still want to enjoy eating nuts, then you might as well ask your doctor about it or take other food items that can be safe to be used as substitutes. If you would like to know more food allergy substitutes, then give our article on food allergies and sensitivities a read!
Chicken Broth With Peas & Carrots For Pets
Ease: 6 Approximate cost: INR 225 Serving size: Cooking time: minutes Chicken Broth Ease: 6 Approximate cost: INR 225 Serving size: 6 Cooking time: minutes Nutritive value Energy: 112.7Kcal Carbs: 10.4g Protein: 9.53g Fat: 3.4g Fibre: 3.6g Ingredients Chicken (whole or pre-cut with bones): 1 Brown or white rice: 1 cup Peas and carrots: 1/2 pkg Cut green beans (not French cut): 1 cup Step 1:Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate. Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot with a pot and let it simmer till the meat and veggies are almost done. Read the package for directions and stop cooking just 5 minutes before the total cooking time mentioned on the box or package. Step 2: Water should not be absorbed. If water does seem to get absorbed in UR broth, then add some more to make a little more chicken broth. Make sure you don't burn it or let it absorb into the rice too much. Separate the chicken from the bones while the rice cooks. If your dog is large, you can leave the pieces a bit bigger and if your dog is a bit small or likes to eat in smaller quantities, you can either cut or pull the chicken apart into small or large pieces depending on how UR pet likes it. Step 3: When rice is 5 minutes before it is done, add vegetables and stir thoroughly. Put a lid and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove from heat, add the chicken pieces and stir thoroughly. Allow the stew to cool down and serve. Store the leftover stew in an air-tight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth is essentially chicken-flavoured water, and since dogs love the taste of chicken, by giving them chicken broth you help hydrate UR pup and aid in stopping diarrhoea. Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort of your pets. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are recommended for addition. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for your puppy. This would possibly contribute to an energy boost when your dog uses chicken broth. Rich in Amino Acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety. Nutritive value Energy: 112.8 Kcal Carbs: 62.5g Protein:57.2 g Fat: 9.53 g Fibre: g Ingredients Chicken (whole or pre-cut): 1 Brown or white rice: 1 cup Peas : 1/2 cup Carrots: 1/2 cup Cut green beans (not French cut): 1 cup Step 1: Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches on top. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate to give them to UR pet. Step 2: Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot and let it veggies and rice cook. Water should not absorb the stock too much. If too much stock does seem to get absorbed, then add some more water. Step 3: Add the chicken while the rice cooks. Cover the pot and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove the stew from the heat, add the chicken pieces and stir. Allow the stew to cool down and serve. Store the leftover stew in an airtight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth doesn't just taste great but it is also healthy for UR pets too! From joint relief and keeping their fur coat shiny and strong. It's a host of great health benefits which keep UR pet happy and healthy! Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are definitely recommended. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for UR puppy. Rich in amino acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety.
Homemade Vegan Dog Treats
Vegan Dog Treats Ease: 4 Approximate cost: INR 125 Serving size: 8 Cooking time: 50 minutes Nutritive value Energy: 86.3 Kcal Carbs: 11.6g Protein: 3g Fat: 3.2g Fibre: 1.2g Ingredients Oat or rice flour: 1 cup Ripe mashed bananas: 2 Peanut butter smooth (unsweetened): ¼ cup Preparation Step1: Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Mix until all the ingredients are evenly combined, then add the remaining flour. Fold everything together until the ingredients are combined. Use UR hands as needed to form a solid ball of dough. Step 2: Chill the dough for 20 minutes. Optional, but it helps firm the dough more faster. Remove the dough from the fridge and place it on a parchment paper or on a well floured counter. Preheat UR oven to 162 C. Step 3: Roll the dough out not too thin so as you need to cut the cookies out into small dog bone biscuits. Using your cookie cutter, cut out shapes as desired. Transfer the cookies to a parchment paper lined baking sheet. Use a fork to poke 4 holes in the center of each, to allow steam to escape. Step 4: Bake for 30-35 minutes. Remove and let completely cool before transferring into an air-tight container. Give to UR pet as desired! They're safe for all pet parents too! Oats also known as Avena sativa belong to the cereal clan that are commonly eaten in the form of oatmeal, or rolled oats globally. Oats can be turned into a comforting porridge, healthy snacks and treats for UR pets and you! Over a few decades, oats have become a very popular health food, which aren’t just meant for humans but for UR pets too! Oats are rich in dietary fiber (containing more than other grains) and also have healthy cholesterol-lowering properties too! Rich in fiber and antioxidants. Oats are loaded with fiber, antioxidants, vitamins and minerals like vitamin E, B, zinc, iron and selenium. All of which, play an important role in maintaining and improving health. Many of the antioxidants that oats contain, such as linoleic acid and vitamin E, can also help supplement your pet’s liver, skin, fur, etc. Great for skin and fur The best part is that oats are also used in may topical creams, shampoos and other pet products too that are gentle on UR pet’s skin and fur. The soothing properties found in oats help calm the skin when you or UR pet has skin rashes, bumps or any allergy-related skin concerns. Bananas contain a number of vital nutrients such as potassium, magnesium and vitamins B6 and C. This superfood has been extensively studied and provides health benefits such as lower blood pressure , increased potassium intake, bone growth and nutrient absorption. Bananas are also rich in magnesium, which may help your dog absorb other vitamins more efficiently and promote healthy bone growth. Like most fruits, bananas are sugar-problematic for dogs and lead to gastrointestinal problems, obesity and diabetes. Your dog would have to eat a lot of these fruits quite often to develop these conditions, but it's best to make sure UR pooch doesn't go overboard. Peanut butter From a health perspective, there are a few facts you should be aware of before giving your pets peanut butter. Peanut butter is rich in natural fats and protein, but too much can lead to obesity, or unnecessary health concerns like pancreatitis. You can also make UR very own peanut butter with coconut oil, chia seeds and peanuts. This is one of the safest and healthiest peanut butter options that we highly recommend for cats, dogs, horses and even humans! Natural peanut butter is a great source of protein, vitamin B and E and healthy monounsaturated fats. Note: It doesn’t hurt to determine whether it’s safe to feed UR pets peanut butter at all or on a regular basis, you can contact UR veterinarian and ask his or her advice. This is especially important if your pets have potential health conditions such as diabetes, digestive or any allergy sensitivities.
Ragi Malt With Buttermilk
Ragi Malt With Buttermilk Ease:3 Approximate cost:INR40 Serving size:1 Cooking time: 5 minutes Nutritive value Energy: 105Kcal Carbs: g Protein: g Fat: g Fibre: g Ingredients Plain ragi flour/sprouted ragi flour: 2 tbsp Water: 2 cups Buttermilk: 1/2 cup Salt as per taste Preparation Step 1: Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Step 2: Cook this mixture for 2-3 minutes until it becomes frothy. Let the ragi mixture cool down. Step 3: Mix one tablespoon of yoghurt with water, add salt and add the cooled ragi to the buttermilk and mix well. Step 4: Garnish with coriander leaves and serve. 1. Strengthens bones. When compared to other millet grains, ragi is considered to be one of the best non-dairy sources of calcium with 344 mg of the mineral in just 100 grams of ragi. Calcium is an essential mineral required for keeping UR bones and teeth healthy and strong, preventing the onset of osteoporosis in adults. The rich calcium content is also one of the reasons why growing children are fed ragi porridge. 2. Manages diabetes. The millet comprising of the seed coat (testa) is packed full of polyphenols and dietary fibre. Ragi can also treat diabetes mellitus, a chronic metabolic disorder characterised by hyperglycemia, resulting from insufficient insulin secretion. It also helps in keeping UR blood sugar levels stable. 3. Prevents weight gain. The high dietary fibre content in ragi prevents you from overeating and keeps you satiated. Ragi also contains the amino acid tryptophan, which functions as an appetite suppressant and is effective in losing weight. So, substitute wheat and rice with ragi to prevent weight gain or obesity. 4. Boosts heart health. Ragi flour contains a good amount of magnesium and potassium. Magnesium helps in maintaining a normal heartbeat and nerve function whereas, potassium aids in the proper functioning of the heart muscles and lowers the risk of atherosclerosis. On the other hand, the fibre content and the amino acid threonine, prevent the accumulation of fat in the liver and lowers cholesterol. 5. Prevents chronic diseases. The polyphenol antioxidants in ragi help the body fight against chronic diseases and infections. These antioxidants prevent the healthy cells from oxidative damage caused by free radicals. 6. Battles anaemia. Ragi, being an excellent source of iron, is considered to be a great food for anaemic patients and individuals with low haemoglobin levels. Haemoglobin is a protein present in red blood cells, responsible for carrying oxygen throughout the body. In addition, this millet is a good source of thiamine, which increases the production of red blood cells. 7. Good for lactating mothers. Ragi can enhance the milk production due to the presence of amino acid, calcium and iron, which are also beneficial for the child.
Anapakaya Perugu Pachadi
Ease: 3 Approximate cost: INR 120 Serving size: 4 Cooking time: 20 minutes Nutritive value Energy: 110 Kcal Carbs: 9 g Protein: 4 g Fat: 5 g Fibre: 1 g Ingredients Chopped coriander leaves: ½ cup Green chilies: 2 Yogurt or hung curd: 1 cup Chopped anapakaya/bottle gourd: 1 cup For tadka Mustard seeds: 1/4 tsp Salt: 1 Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Preparation Step 1: Wash, peel and chop the bottle gourd into small pieces.Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Step2: Heat oil in a pan, add the mustard seeds, urad dal and cumin seeds and let them splutter add the dry red chilli and curry leaves and fry it for a minute. Add the cooked bottle gourd to the seasoning/tadka. Step 3: For the coriander & green chili infused yogurt, grind coriander and green chili into a fine paste. Beat the yogurt with salt and turmeric. Add the coriander and green chili paste to the beaten yogurt. Top the yogurt with seasoned bottle gourd and serve. Did you know that drinking freshly squeezed bottle gourd juice mixed with some lime juice is one of the best natural remedies to treat urinary tract infections? Bottle gourd is rich in water and a great source of vitamin C, k and calcium. Here are four benefits of including bottle gourd in UR diet. Cools UR body. Since bottle gourd is rich in water it tends to have a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Helps in weight loss. Bottle gourd contains less calories with no fat. It also contains essential vitamins and minerals like Vitamin C Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Potassium and Manganese. Bottle gourd juice is widely used for weight loss too! It is packed with fiber which keeps you satiated for a long time and also low in calories. Heart-healthy. It is said that drinking bottle gourd juice first thing in the morning can help lower your blood cholesterol levels. Cleanses UR gut. Bottle gourd juice can also help when you have an upset tummy. The rich water and fiber content in this fab veggie help in cleaning UR digestive track and allows easy bowel movement to happen. To treat diarrhoea, drink bottle gourd juice with a pinch of salt. This concoction also helps in maintaining and balancing the electrolytes in the body. Probiotic foods include yogurt, kefir, sauerkraut, tempeh and kimchi. Probiotics should not be confused with prebiotics, which are dietary fibers that help feed the good bacteria present in UR gut. Having the right gut bacteria is even linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases
All About Body
Superb Exercises To Help Improve UR Flexibility!
Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Prevent Injury: Easy Wrist Exercises For Computer Users
Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
5 Ultimate Workouts That Need No Equipment!
5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
Superb Exercises To Help Improve UR Flexibility!
Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Prevent Injury: Easy Wrist Exercises For Computer Users
Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
How Does UR Brain Affect UR Weight
How Does UR Brain Affect UR Weight Managing optimal weight is a component of maintaining a healthy lifestyle. This is because being obese and overweight are risk factors for several serious illnesses such as cancer, diabetes, high cholesterol, heart attacks, high blood pressure, brain strokes among others. Overweight and obese people, therefore, need to lose weight to minimise the risk of acquiring these lifestyle diseases. Weight loss involves a healthy diet regimen coupled with regular exercises. And the brain plays an essential role in helping people to stick to these activities. This is because there are components by which the brain regulates diet control and eating. Role Of The Hypothalamus The hypothalamus is an endocrine gland positioned in the brain. It is deeply involved in regulating eating behaviour. It has 'satiety' and 'hunger' centres, which make us eat food when hungry and stop, when full. These deal with a variety of chemicals/hormones. Leptin It is also known as the 'hormone of energy expenditure’. It is abundantly made by adipose (fat) cells. It monitors energy balance by prohibiting hunger. Less hunger leads to less food consumption, which eventually means weight loss. Leptin expands its effects by acting on the hypothalamus (arcuate nucleus). Obese people have 'leptin resistance,' which means that hunger is not inhibited, despite the presence of higher levels of leptin, resulting in overeating. This is equal to 'insulin resistance' in diabetic patients. Ghrelin This one is also known as the 'hunger hormone.' Ghrelin acts on the hypothalamus to trigger hunger. Hence, the effect of ghrelin is quite the opposite of that of leptin. After eating, ghrelin levels decline to the lower levels. It rises again before the time of the next meal, to stimulate hunger. So it is always the balance between the levels of leptin and ghrelin that monitor eating behaviour. Cholecystokinin and glucagon-like peptide-1 are released when the food enters the small bowel. So these hormones make us feel full, and we eventually stop eating. Pleasure Centres In The Brain And Eating Behaviour Food is vital for survival; it is a pleasure linked with food that makes eating worthwhile. When we are happy, we eat more! The reverse is also true. When an individual has eaten to his/her heart's desire, there is happiness and satisfaction. Almost in every celebration or party, it involves a good spread of various food items. Happiness combined with eating food; as a result, food accelerated the same reward system of the brain that gets accelerated by other pleasurable activities such as games or watching a movie. The area tangled in a 'reward feeling' is the mesolimbic cortex of the brain and the effects are resolved by a neurotransmitter, dopamine. All types of food stimulate reward centres of the brain. However, the effects are more initiated with sweet items or high-calorie foods such as cakes, chocolates, sweets, aerated soft drinks, etc. This explains why some people crave for more sweets/cakes. The pleasurable sensation associated with eating desserts can force an individual to have them, despite being full. Over a period of time, eating can become an 'addiction' too, similar to smoking or alcohol addiction. A 'food-addicted' person eats purely to experience the pleasurable sensations associated with eating, rather than to satisfy hunger. This behaviour can result in obesity and overweight. Psychiatry and counselling consultation may help in these situations. Role Of Special Senses In Eating Behaviour When it comes to the exclusive and liking of food, plethora of factors play a role. These include the smell, look and taste of food. An aroma of food can be experienced from a distance, which increases the appetite and desire to eat. The taste of good food is vital, as it increases appetite. A dish nicely arranged and well served is very appealing Thus the sensations - sight, smell and taste of food are recognised and appreciated in specific brain centres. Hence, damages or disorders of neurons in these particular brain areas can affect eating behaviour of an individual.
All About Nutrition
Quick bites to whip up under 10 minutes
1. Know why and when you have hungry pangs Eating at night can be triggered by habit or boredom. It becomes a habit as we tend to use food as a tool to deal with our feelings like sorrow, anxiety, rage, or frustration. These feelings are symptoms of depression and sleeping difficulties, which can also lead to obesity and obesity-related issues. 2. Plan UR meals Planning UR meals and eating healthy snacks decreases UR cravings, avoids distractions and keeps your hunger at bay. 3. De-stress Anxiety and stress trigger us to binge eat as a solution to our negative emotions. Research states that relaxation techniques like breathing exercises, meditation, hot baths, yoga, or stretching can help you control these trigger points. 4. Eat regularly When hungry, we are likely to make bad food decisions and swallow high-fat, high-sugar junk foods. Eating regularly as per the suggestion of UR nutritionist manages your appetite. 5. Keep junk food away If you can't see it, you can't eat it! Replacing junk food with foods like fruits, berries, simple yoghurt and cottage cheese helps you stay healthy and promotes sleep. All-Time Favourite Midnight Snacks 1. Milk & whole-grain cereals (cornflakes, oatmeal or bran flakes) keep you full and induces sleep. Make sure that the whole-grain cereals are in their original form and not sugar coated or flavoured. 2. Apple or banana elevate mood with its natural content of sugar and keeps you satiated. 3. Almonds, walnuts and pistachios regulate the sleep/wake cycle of our body. Eating a handful of these nuts will put you right to sleep. 4. Turmeric milk or buttermilk are great substitutes for sugary drinks like cola and sugary drinks. Drinking a glass of turmeric milk or buttermilk helps you stay full and slashes the chances of midnight binges. Healthy Options For Sweet Cravings Homemade banana ice cream Orange carrot cupcake Healthy Options For Savoury Cravings Upma Phool Makhana Mix
How To Preserve Fruits, Veggies, Grains & Pulses During Monsoon
Monsoon is one of the best seasons of the year, especially in India. The Earth is in full effect, lush and green, making the monsoon season even more charming, fun and enjoyable. While the country enjoys the weather during COVID-19 with precaution, we should also be a bit mindful about what we eat and how we store our food during monsoon! Every monsoon brings the possibilities of food getting spoilt or contaminated quite easily. This is only because of the weather and temperature fluctuating from being hot or humid, which can fasten the growth in disease-causing microorganisms. However, with proper preservation and storage techniques, you can keep your food items fresh for long. Where Should You Start? The kitchen especially should be kept hygienic to avoid any chances of microbial contamination during the process of food preparation. Cooked food items should always be kept covered and away from raw food items where they are most likely to be contaminated with microorganisms. Best Way To Preserve Different Food Items Baked products such as cakes, pastries and other confectionery items are easily susceptible to spoilage by moulds. So, make sure not to keep these food items exposed to the moist air for long periods. Keep these in airtight containers and consume as soon as they are out of their sealed ait-tight containers. Dairy products are vulnerable to contamination and spoilage by microorganisms in hot and humid weather. All dairy products should be appropriately pasteurized. So, keep cheese refrigerated always. Vegetables and fruits You can wash and wrap them in cloth mesh bags to maintain their freshness or freeze them in airtight containers for later-use. Fruits should always be stored in refrigerators. Do not keep cut fruits, even in the fridge; consume fruits as soon as they are cut. Similarly, fruit juices should also be consumed fresh and not stored for later consumption. In the refrigerator, the cooked food should be kept on the upper shelves while raw food should be kept on the lower shelves. Grains and pulses Should always be kept away from moisture as much as possible. Store these items in airtight containers to increase their shelf life. Another way is to dry roast grains and pulses or maybe microwave them for 2-3 minutes before storing. However, put them in containers only after they have cooled down. Pulses that can be sprouted like kidney beans, chickpeas, and Kabuli chana should be stored in the refrigerator. Addition of little boric powder keeps the pulses dry. However, wash them thoroughly before each use to remove all traces of boric powder. Spices should be stored in the refrigerator placed in airtight containers. Bay leaves can be added to whole spices like cardamom, black pepper, cumin seeds and coriander seeds. Salt and sugar - To keep salt dry, put a few grains of rice in its container as these will absorb any excess moisture. To prevent sugar from becoming lumpy, add some cloves in the box. By just being a little careful in storing food correctly, we can prevent food from being wasted this monsoon season.
5 Ways To Deal With Food Allergies
A food allergy generally occurs when the body's immune system triggers an abnormal response to the food we have consumed. Even though there isn't a cure for food allergies, there are some precautions which we can take to ensure we don't compromise our well-being. Read Every Food Label Reading every food label may sound like a cumbersome task, but it is highly imperative for you so you can avoid any unnecessary allergic reactions. Did you know that there are at least 160 foods that can lead to allergic reactions in those with food allergies? The eight most common allergenic foods that account for 90 per cent of all food reactions are: Eggs Milk Fish Shellfish Tree nuts Peanuts Soybean Wheat Any of these eight foods, or ingredients derived from them, is designated as a "major food allergen." These food allergens can be identified on food labels in one of these three ways; 1.Ingredient name For example, the allergen name "milk" may be included in the ingredient name "buttermilk." Following the ingredient name The food allergen may appear right after the ingredient, like "whey (milk)," "lecithin (soy)," and "flour (wheat)." After the ingredients list A "contains" statement which may appear next to the list of ingredients, such as "contains milk, soy, and wheat." The FALCPA's labelling requirements only apply to certain foods that may contain an allergen and not to the major food allergens due to cross-contact while it is being manufactured. Warning labels which indicate that the product "may have been prepared in a facility that also uses nuts" or "might contain traces of nuts" is voluntary. Always be mindful and cautious when UR grocery shopping as you may end up buying products without labels — like as a pastry or a cake from a patisserie. Cross contact or contamination Anyone who has a food allergy should be cautious of mixing utensils or cooking food using the same pots and pans, which may contain the food allergens that can trigger an allergic reaction. Purge UR kitchen. Get rid of all products that you can't eat from UR refrigerator, freezer and pantry. Clean all UR cooking utensils, cookware, stovetop, microwave and oven with soap and water. Organize and separate food prep areas in UR kitchen and in case UR sharing a kitchen with roommates or other family members who eat foods that you can't. Cook allergy-safe foods first if UR cooking multiple dishes. Cover allergy-safe foods to prevent them from being spluttered with unsafe foods. Always wash UR hands with soap and water whenever you have handled or come in close contact with a food allergen. Soap and water and commercial wipes will eliminate food allergens, but water alone or sanitizing gels won't. Sanitise surfaces, tables and counters with soap and water after cooking every meal to avoid contamination. Never share food to ensure that cross-contact does not occur. Be Aware Of All The Symptoms If you are someone you may know has food allergies, you should be aware of every allergic reaction which can affect the body. Skin: Itching, hives, redness, rashes, red bumps and swelling under the skin Eyes: Teary-eyed, swelling around UR eyes and redness Upper respiratory: Run nose, nasal congestion, sneezing, hoarseness, itching and dry cough Lower respiratory: Tightness in chest, wheezing, breathlessness and cough Mouth: Swelling of tongue, palate, lips and itching Gastrointestinal: Reflux, nausea, vomiting, diarrhoea, bloody stool and abdominal pain Cardiovascular: Slow or rapid heartbeat, dizziness, low blood pressure, loss of consciousness and fainting Other: Uterine contractions Symptoms of anaphylaxis can be a challenge to recognize. If you're experiencing any one of the three conditions listed below within minutes to several hours after food exposure, you are likely facing an anaphylactic episode: Any signs or symptoms that involve and affect UR face, nose, mouth, or gastrointestinal tract, impaired breathing, or a drop in blood pressure, confusion, or loss of consciousness. Two or more of the following symptoms such as; hives, itchiness, tongue or lip swelling, breathing difficulties, a drop in blood pressure, stomach cramps, or vomiting. Blood pressure drop, which can lead to fatigue and fainting. Anaphylaxis can occur as: a single reaction that improves with or without treatment after exposure to allergic food; two results that occur between 8 and 72 hours apart; or a long-lasting response that may continue for hours or even for a few days. An intramuscular injection of epinephrine should be used as soon as possible to treat an anaphylactic reaction after it occurs. Always Prepare Yourself For An Emergency It would be best if you were prepared in case of an emergency. Always carry your auto-injector with you to avoid any fatal situations. Consult UR doctor and understand what safety protocols you, UR family, friends, colleagues and others need to do if UR unable to tend to yourself during an emergency. Never miss any doctor consultations as this will help you stay safe, healthy and out of harm's way. Learn How To Use An Auto-Injector Epinephrine (also known as adrenaline) may be used to treat anaphylaxis. Epinephrine works better when injected within minutes of an allergic reaction and prevents swelling of the throat, reduced respiration and low blood pressure quickly. It is crucial that you, UR relatives, teachers or colleagues know how to use an auto-injector with epinephrine and there is no delay in administering the medicine. A delay in applying the auto-injector can turn out to be fatal and even death in some cases due to anaphylaxis within 30-60 minutes. Always make sure UR carrying UR auto-injector with you at all times whether UR outdoors or in UR home. One should use their auto-injector immediately if they have the following symptoms: Difficulty breathing Trouble swallowing Tightness in throat Coughing Weak pulse Rashes, hives or swelling of the skin Vomiting, diarrhoea or abdominal pain Once you have administered the auto-injector call for medical help and inform them of UR loved one's specific food allergy so they can avail the right treatment on time.
Food Allergies & Intolerances
Did you ever start scratching yourself or have a skin rash after eating certain foods? If yes, then you might be allergic to some food you might be eating. Did you know that there are 10 million cases of food allergies in India, every year? We all know we are different in our ways, and that goes for our immune systems too. Sometimes some of us can't tolerate certain foods, which can cause unwanted allergic reactions. Out of the many allergies that occur, nut allergies are the most common allergies people can have. Read on to know more about nut allergies. What Is A Food Allergy? A food allergy occurs when our body's immune system triggers an abnormal response from the food we eat. Types of food allergies Corn allergy Egg allergy Fish allergy Meat allergy Milk allergy Peanut allergy Shellfish allergy Soy allergy Wheat allergy Tree nut allergy What Happens When You Have A Tree Nut Or Peanut Allergy? When an individual has a nut allergy, the body's immune system, which is usually meant to fight infections, reacts to the proteins in the nut. If you eat something that contains the nut, UR body thinks these proteins are invaders and responds to this by working very hard to fight the invader. This right here can cause an allergic reaction. Even a small amount of peanut or tree nut protein can set off an allergic reaction in anyone. But the allergic reactions from inhaling small particles of nuts or peanuts are a bit rare. This is because the food usually needs to be consumed to cause an allergic reaction. Most foods with peanuts or tree nuts in them don't have sufficient protein which can escape into the air, which can cause an allergic reaction. Even the smell of foods containing peanuts or tree nuts won't cause an allergic reaction as the scent doesn't include the protein which triggers an allergic reaction in the body. Symptoms of nut allergy Symptoms of nut allergies depend upon the severity of the allergic reaction. Symptoms of nut allergy often start after a few minutes of eating food or sometimes after two hours. In some cases, soon after the first symptoms go away, the second wave of symptoms comes back after one to four hours later (or at times even longer). This second wave is called a biphasic reaction. Some allergic reactions are caused due to the release of histamine. While others are due to the different chemicals released in the body. Some of the symptoms include; Sneezing Dizziness or fainting Wheezing Coughing Trouble breathing Hoarseness Anxiety or a feeling something terrible is happening Stomach ache Tightness in UR throat Vomiting Hives Diarrhoea Swelling Itchy, watery, or swollen eyes A drop in blood pressure Swelling of the lips Tingling of the throat and mouth Itchy skin and rash Runny nose Tests For Nut Allergy Skin-prick Testing Blood Test Food Elimination Diet Vega Testing Kinesiology Testing Hair Analysis Cytotoxic Food Testing Electrodermal Testing Treatment For A Nut Or Peanut Allergy Nut allergies tend to last a lifetime, although most people with a tree nut & peanut allergy eventually outgrow them. Younger siblings of children with a nut allergy are at higher risk of being allergic to nuts as well. Treatment of nut allergy involves avoiding taking tree nuts, peanuts and coconut in any form and making it a habit to read food labels on any food item that you purchase. Another way to get treated is by taking epinephrine injections that are prescribed by doctors in case of severe allergic reactions. Allergic reactions to foods, like peanuts and tree nuts, can be different. It all depends on person to person — and sometimes the same individual may have a mixed reaction from the first time. What To Avoid Seeds like sesame seeds, sunflower seeds, Nuts; almonds, walnuts, cashews, hazelnuts, Macadamia nuts, Brazilian nuts, chestnuts, pecans, pine nuts and pistachios Peanuts There is nothing to fear about nut allergies. If you avoid the food items that contain nuts that you are allergic to, then half of your job is done. If you still want to enjoy eating nuts, then you might as well ask your doctor about it or take other food items that can be safe to be used as substitutes. If you would like to know more food allergy substitutes, then give our article on food allergies and sensitivities a read!
Superb Exercises To Help Improve UR Flexibility!
Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Prevent Injury: Easy Wrist Exercises For Computer Users
Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
How Does UR Brain Affect UR Weight
How Does UR Brain Affect UR Weight Managing optimal weight is a component of maintaining a healthy lifestyle. This is because being obese and overweight are risk factors for several serious illnesses such as cancer, diabetes, high cholesterol, heart attacks, high blood pressure, brain strokes among others. Overweight and obese people, therefore, need to lose weight to minimise the risk of acquiring these lifestyle diseases. Weight loss involves a healthy diet regimen coupled with regular exercises. And the brain plays an essential role in helping people to stick to these activities. This is because there are components by which the brain regulates diet control and eating. Role Of The Hypothalamus The hypothalamus is an endocrine gland positioned in the brain. It is deeply involved in regulating eating behaviour. It has 'satiety' and 'hunger' centres, which make us eat food when hungry and stop, when full. These deal with a variety of chemicals/hormones. Leptin It is also known as the 'hormone of energy expenditure’. It is abundantly made by adipose (fat) cells. It monitors energy balance by prohibiting hunger. Less hunger leads to less food consumption, which eventually means weight loss. Leptin expands its effects by acting on the hypothalamus (arcuate nucleus). Obese people have 'leptin resistance,' which means that hunger is not inhibited, despite the presence of higher levels of leptin, resulting in overeating. This is equal to 'insulin resistance' in diabetic patients. Ghrelin This one is also known as the 'hunger hormone.' Ghrelin acts on the hypothalamus to trigger hunger. Hence, the effect of ghrelin is quite the opposite of that of leptin. After eating, ghrelin levels decline to the lower levels. It rises again before the time of the next meal, to stimulate hunger. So it is always the balance between the levels of leptin and ghrelin that monitor eating behaviour. Cholecystokinin and glucagon-like peptide-1 are released when the food enters the small bowel. So these hormones make us feel full, and we eventually stop eating. Pleasure Centres In The Brain And Eating Behaviour Food is vital for survival; it is a pleasure linked with food that makes eating worthwhile. When we are happy, we eat more! The reverse is also true. When an individual has eaten to his/her heart's desire, there is happiness and satisfaction. Almost in every celebration or party, it involves a good spread of various food items. Happiness combined with eating food; as a result, food accelerated the same reward system of the brain that gets accelerated by other pleasurable activities such as games or watching a movie. The area tangled in a 'reward feeling' is the mesolimbic cortex of the brain and the effects are resolved by a neurotransmitter, dopamine. All types of food stimulate reward centres of the brain. However, the effects are more initiated with sweet items or high-calorie foods such as cakes, chocolates, sweets, aerated soft drinks, etc. This explains why some people crave for more sweets/cakes. The pleasurable sensation associated with eating desserts can force an individual to have them, despite being full. Over a period of time, eating can become an 'addiction' too, similar to smoking or alcohol addiction. A 'food-addicted' person eats purely to experience the pleasurable sensations associated with eating, rather than to satisfy hunger. This behaviour can result in obesity and overweight. Psychiatry and counselling consultation may help in these situations. Role Of Special Senses In Eating Behaviour When it comes to the exclusive and liking of food, plethora of factors play a role. These include the smell, look and taste of food. An aroma of food can be experienced from a distance, which increases the appetite and desire to eat. The taste of good food is vital, as it increases appetite. A dish nicely arranged and well served is very appealing Thus the sensations - sight, smell and taste of food are recognised and appreciated in specific brain centres. Hence, damages or disorders of neurons in these particular brain areas can affect eating behaviour of an individual.
All About Mind
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
Emotional Intelligence: Escaping The Matrix Of Fear
For many young people, the COVID virus outbreak will bring their first experience of fear and anxiety as a pervasive mood. As a society we are afraid of fear, and most of the time we can turn our backs on it. But this kind of denial is unworkable in a crisis. As bad news mounts daily and society becomes ever more anxious, countless people become enmeshed in the matrix of fear without knowing how to escape. Social forces can drive you to participate in the matrix of fear, but society cannot get you out of it. Escape is something each person must confront on their own. I believe that freeing yourself from fear and anxiety is possible. More than that, you can learn how to be free of fear long after the COVID crisis has passed. The key is to cultivate emotional intelligence. The term had a burst of attention some years ago, but the value of emotional intelligence never changes, and when you focus on it, you will achieve something worthwhile for life. Here are six principles to guide you through the process. Commit to never complaining, criticizing, or playing the victim. Imagine a creative, positive future for yourself. Don't regret the past. It no longer exists. Be present in every situation as it occurs. Be independent of other people's criticism or approval. Be responsive to feedback. It is fair to say that hardly anyone hits upon these principles by trial and error or through experience of life. A person can live a long time without paying attention to emotional intelligence, and among men, the word “emotion” too often connotes something undesirable, as if showing emotional sensitivity is a sign of weakness. But emotional intelligence is gender neutral. The fact that humans can observe their emotions is a remarkable trait, and once you begin to observe your own emotions, you can counter the power of an unwanted emotion like fear and anxiety. Whether we admit it or not, emotions fascinate us, as Hollywood well knows. Empathizing with emotions onscreen is easy and pleasurable, but we are too attached to our own emotions, and it takes very little experience of anxiety, humiliation, rejection, and failure to train us to avoid the mine field of emotions in general. So it’s worth saying that developing emotional intelligence isn’t scary or difficult. All you need to do is notice and pay attention. By pausing and standing back a little, you can observe how you are reacting at any given moment. You can even turn the six principles into questions posed to yourself. Am I complaining, criticizing, or playing the victim? Do I see my future in a creative, positive way? Am I pointlessly reliving the past? Do I see what’s going on right now? Am I afraid of someone else’s criticism or craving their approval? Am I listening to what other people are trying to tell me? These are not mysterious or metaphysical questions. We can pause to ask them any time we want, and we should. But we are blocked by old conditioning and the habit of feeling uneasy about our emotions. There is a great deal of social pressure to behave with very low emotional intelligence, a kind of dumbing down on the feeling level. As a result we act in self-defeating ways. To give a few examples, We repeat the same reactions in most situations. We imitate how others behave, starting with our family. We act on impulse without a second thought. We don’t really see how others are reacting to us. We let negative emotions like fear, anger, envy, and resentment have their way. We easily go into denial and seek outside distractions. A whole way of life is implied in these examples, and when collective fear mounts, as it is right now, people often have little or no idea how to escape. Denial and distraction simply become more intensified, and playing the victim is more tempting than usual. Alternatively, we tell ourselves that we need to stay in control more than ever. But what is needed isn’t emotional self-control but emotional resilience. Resilience is the most important single aspect of emotional intelligence. You allow your emotions to rise and fall naturally, without trying to stop or control them. Once an emotion has passed, you feel better, and you are able to return to a state of peace and calm. The opposite of emotional resilience is seen when people are stiff, reserved, bottled up inside, censorious, aloof, proud, or remote. In all of these cases past experience has made certain emotions unacceptable. The only way to deal with them is through avoidance. One is reminded of the adage that trees can be blown over by a storm while grasses bend without breaking. Because the mind by nature is restful, alert, quiet, and at peace, that state of balance is the basis for developing emotional intelligence. You need the experience of balance in order to return to it at will. The experience comes naturally to everyone unless it is thrown off by stress and crisis. Then it takes a bit of intervention on our part, through meditation preferably. Meditation no only returns the mind to its balanced state, but it also allows you to observe what is happening, to experience it directly, and to identify with the quiet state of mind. Ultimately, this is how fear can be escaped permanently. Meanwhile, everyone can benefit from lessening the anxiety being experienced all around us. Emotional intelligence goes a very long way to expanding your awareness and making you free of stress and anxiety right now.
Superb Exercises To Help Improve UR Flexibility!
Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Prevent Injury: Easy Wrist Exercises For Computer Users
Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
How Does UR Brain Affect UR Weight
How Does UR Brain Affect UR Weight Managing optimal weight is a component of maintaining a healthy lifestyle. This is because being obese and overweight are risk factors for several serious illnesses such as cancer, diabetes, high cholesterol, heart attacks, high blood pressure, brain strokes among others. Overweight and obese people, therefore, need to lose weight to minimise the risk of acquiring these lifestyle diseases. Weight loss involves a healthy diet regimen coupled with regular exercises. And the brain plays an essential role in helping people to stick to these activities. This is because there are components by which the brain regulates diet control and eating. Role Of The Hypothalamus The hypothalamus is an endocrine gland positioned in the brain. It is deeply involved in regulating eating behaviour. It has 'satiety' and 'hunger' centres, which make us eat food when hungry and stop, when full. These deal with a variety of chemicals/hormones. Leptin It is also known as the 'hormone of energy expenditure’. It is abundantly made by adipose (fat) cells. It monitors energy balance by prohibiting hunger. Less hunger leads to less food consumption, which eventually means weight loss. Leptin expands its effects by acting on the hypothalamus (arcuate nucleus). Obese people have 'leptin resistance,' which means that hunger is not inhibited, despite the presence of higher levels of leptin, resulting in overeating. This is equal to 'insulin resistance' in diabetic patients. Ghrelin This one is also known as the 'hunger hormone.' Ghrelin acts on the hypothalamus to trigger hunger. Hence, the effect of ghrelin is quite the opposite of that of leptin. After eating, ghrelin levels decline to the lower levels. It rises again before the time of the next meal, to stimulate hunger. So it is always the balance between the levels of leptin and ghrelin that monitor eating behaviour. Cholecystokinin and glucagon-like peptide-1 are released when the food enters the small bowel. So these hormones make us feel full, and we eventually stop eating. Pleasure Centres In The Brain And Eating Behaviour Food is vital for survival; it is a pleasure linked with food that makes eating worthwhile. When we are happy, we eat more! The reverse is also true. When an individual has eaten to his/her heart's desire, there is happiness and satisfaction. Almost in every celebration or party, it involves a good spread of various food items. Happiness combined with eating food; as a result, food accelerated the same reward system of the brain that gets accelerated by other pleasurable activities such as games or watching a movie. The area tangled in a 'reward feeling' is the mesolimbic cortex of the brain and the effects are resolved by a neurotransmitter, dopamine. All types of food stimulate reward centres of the brain. However, the effects are more initiated with sweet items or high-calorie foods such as cakes, chocolates, sweets, aerated soft drinks, etc. This explains why some people crave for more sweets/cakes. The pleasurable sensation associated with eating desserts can force an individual to have them, despite being full. Over a period of time, eating can become an 'addiction' too, similar to smoking or alcohol addiction. A 'food-addicted' person eats purely to experience the pleasurable sensations associated with eating, rather than to satisfy hunger. This behaviour can result in obesity and overweight. Psychiatry and counselling consultation may help in these situations. Role Of Special Senses In Eating Behaviour When it comes to the exclusive and liking of food, plethora of factors play a role. These include the smell, look and taste of food. An aroma of food can be experienced from a distance, which increases the appetite and desire to eat. The taste of good food is vital, as it increases appetite. A dish nicely arranged and well served is very appealing Thus the sensations - sight, smell and taste of food are recognised and appreciated in specific brain centres. Hence, damages or disorders of neurons in these particular brain areas can affect eating behaviour of an individual.
Recipes
Chicken Broth With Peas & Carrots For Pets
Ease: 6 Approximate cost: INR 225 Serving size: Cooking time: minutes Chicken Broth Ease: 6 Approximate cost: INR 225 Serving size: 6 Cooking time: minutes Nutritive value Energy: 112.7Kcal Carbs: 10.4g Protein: 9.53g Fat: 3.4g Fibre: 3.6g Ingredients Chicken (whole or pre-cut with bones): 1 Brown or white rice: 1 cup Peas and carrots: 1/2 pkg Cut green beans (not French cut): 1 cup Step 1:Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate. Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot with a pot and let it simmer till the meat and veggies are almost done. Read the package for directions and stop cooking just 5 minutes before the total cooking time mentioned on the box or package. Step 2: Water should not be absorbed. If water does seem to get absorbed in UR broth, then add some more to make a little more chicken broth. Make sure you don't burn it or let it absorb into the rice too much. Separate the chicken from the bones while the rice cooks. If your dog is large, you can leave the pieces a bit bigger and if your dog is a bit small or likes to eat in smaller quantities, you can either cut or pull the chicken apart into small or large pieces depending on how UR pet likes it. Step 3: When rice is 5 minutes before it is done, add vegetables and stir thoroughly. Put a lid and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove from heat, add the chicken pieces and stir thoroughly. Allow the stew to cool down and serve. Store the leftover stew in an air-tight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth is essentially chicken-flavoured water, and since dogs love the taste of chicken, by giving them chicken broth you help hydrate UR pup and aid in stopping diarrhoea. Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort of your pets. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are recommended for addition. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for your puppy. This would possibly contribute to an energy boost when your dog uses chicken broth. Rich in Amino Acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety. Nutritive value Energy: 112.8 Kcal Carbs: 62.5g Protein:57.2 g Fat: 9.53 g Fibre: g Ingredients Chicken (whole or pre-cut): 1 Brown or white rice: 1 cup Peas : 1/2 cup Carrots: 1/2 cup Cut green beans (not French cut): 1 cup Step 1: Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches on top. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate to give them to UR pet. Step 2: Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot and let it veggies and rice cook. Water should not absorb the stock too much. If too much stock does seem to get absorbed, then add some more water. Step 3: Add the chicken while the rice cooks. Cover the pot and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove the stew from the heat, add the chicken pieces and stir. Allow the stew to cool down and serve. Store the leftover stew in an airtight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth doesn't just taste great but it is also healthy for UR pets too! From joint relief and keeping their fur coat shiny and strong. It's a host of great health benefits which keep UR pet happy and healthy! Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are definitely recommended. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for UR puppy. Rich in amino acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety.
Homemade Vegan Dog Treats
Vegan Dog Treats Ease: 4 Approximate cost: INR 125 Serving size: 8 Cooking time: 50 minutes Nutritive value Energy: 86.3 Kcal Carbs: 11.6g Protein: 3g Fat: 3.2g Fibre: 1.2g Ingredients Oat or rice flour: 1 cup Ripe mashed bananas: 2 Peanut butter smooth (unsweetened): ¼ cup Preparation Step1: Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Mix until all the ingredients are evenly combined, then add the remaining flour. Fold everything together until the ingredients are combined. Use UR hands as needed to form a solid ball of dough. Step 2: Chill the dough for 20 minutes. Optional, but it helps firm the dough more faster. Remove the dough from the fridge and place it on a parchment paper or on a well floured counter. Preheat UR oven to 162 C. Step 3: Roll the dough out not too thin so as you need to cut the cookies out into small dog bone biscuits. Using your cookie cutter, cut out shapes as desired. Transfer the cookies to a parchment paper lined baking sheet. Use a fork to poke 4 holes in the center of each, to allow steam to escape. Step 4: Bake for 30-35 minutes. Remove and let completely cool before transferring into an air-tight container. Give to UR pet as desired! They're safe for all pet parents too! Oats also known as Avena sativa belong to the cereal clan that are commonly eaten in the form of oatmeal, or rolled oats globally. Oats can be turned into a comforting porridge, healthy snacks and treats for UR pets and you! Over a few decades, oats have become a very popular health food, which aren’t just meant for humans but for UR pets too! Oats are rich in dietary fiber (containing more than other grains) and also have healthy cholesterol-lowering properties too! Rich in fiber and antioxidants. Oats are loaded with fiber, antioxidants, vitamins and minerals like vitamin E, B, zinc, iron and selenium. All of which, play an important role in maintaining and improving health. Many of the antioxidants that oats contain, such as linoleic acid and vitamin E, can also help supplement your pet’s liver, skin, fur, etc. Great for skin and fur The best part is that oats are also used in may topical creams, shampoos and other pet products too that are gentle on UR pet’s skin and fur. The soothing properties found in oats help calm the skin when you or UR pet has skin rashes, bumps or any allergy-related skin concerns. Bananas contain a number of vital nutrients such as potassium, magnesium and vitamins B6 and C. This superfood has been extensively studied and provides health benefits such as lower blood pressure , increased potassium intake, bone growth and nutrient absorption. Bananas are also rich in magnesium, which may help your dog absorb other vitamins more efficiently and promote healthy bone growth. Like most fruits, bananas are sugar-problematic for dogs and lead to gastrointestinal problems, obesity and diabetes. Your dog would have to eat a lot of these fruits quite often to develop these conditions, but it's best to make sure UR pooch doesn't go overboard. Peanut butter From a health perspective, there are a few facts you should be aware of before giving your pets peanut butter. Peanut butter is rich in natural fats and protein, but too much can lead to obesity, or unnecessary health concerns like pancreatitis. You can also make UR very own peanut butter with coconut oil, chia seeds and peanuts. This is one of the safest and healthiest peanut butter options that we highly recommend for cats, dogs, horses and even humans! Natural peanut butter is a great source of protein, vitamin B and E and healthy monounsaturated fats. Note: It doesn’t hurt to determine whether it’s safe to feed UR pets peanut butter at all or on a regular basis, you can contact UR veterinarian and ask his or her advice. This is especially important if your pets have potential health conditions such as diabetes, digestive or any allergy sensitivities.
Ragi Malt With Buttermilk
Ragi Malt With Buttermilk Ease:3 Approximate cost:INR40 Serving size:1 Cooking time: 5 minutes Nutritive value Energy: 105Kcal Carbs: g Protein: g Fat: g Fibre: g Ingredients Plain ragi flour/sprouted ragi flour: 2 tbsp Water: 2 cups Buttermilk: 1/2 cup Salt as per taste Preparation Step 1: Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Step 2: Cook this mixture for 2-3 minutes until it becomes frothy. Let the ragi mixture cool down. Step 3: Mix one tablespoon of yoghurt with water, add salt and add the cooled ragi to the buttermilk and mix well. Step 4: Garnish with coriander leaves and serve. 1. Strengthens bones. When compared to other millet grains, ragi is considered to be one of the best non-dairy sources of calcium with 344 mg of the mineral in just 100 grams of ragi. Calcium is an essential mineral required for keeping UR bones and teeth healthy and strong, preventing the onset of osteoporosis in adults. The rich calcium content is also one of the reasons why growing children are fed ragi porridge. 2. Manages diabetes. The millet comprising of the seed coat (testa) is packed full of polyphenols and dietary fibre. Ragi can also treat diabetes mellitus, a chronic metabolic disorder characterised by hyperglycemia, resulting from insufficient insulin secretion. It also helps in keeping UR blood sugar levels stable. 3. Prevents weight gain. The high dietary fibre content in ragi prevents you from overeating and keeps you satiated. Ragi also contains the amino acid tryptophan, which functions as an appetite suppressant and is effective in losing weight. So, substitute wheat and rice with ragi to prevent weight gain or obesity. 4. Boosts heart health. Ragi flour contains a good amount of magnesium and potassium. Magnesium helps in maintaining a normal heartbeat and nerve function whereas, potassium aids in the proper functioning of the heart muscles and lowers the risk of atherosclerosis. On the other hand, the fibre content and the amino acid threonine, prevent the accumulation of fat in the liver and lowers cholesterol. 5. Prevents chronic diseases. The polyphenol antioxidants in ragi help the body fight against chronic diseases and infections. These antioxidants prevent the healthy cells from oxidative damage caused by free radicals. 6. Battles anaemia. Ragi, being an excellent source of iron, is considered to be a great food for anaemic patients and individuals with low haemoglobin levels. Haemoglobin is a protein present in red blood cells, responsible for carrying oxygen throughout the body. In addition, this millet is a good source of thiamine, which increases the production of red blood cells. 7. Good for lactating mothers. Ragi can enhance the milk production due to the presence of amino acid, calcium and iron, which are also beneficial for the child.
Anapakaya Perugu Pachadi
Ease: 3 Approximate cost: INR 120 Serving size: 4 Cooking time: 20 minutes Nutritive value Energy: 110 Kcal Carbs: 9 g Protein: 4 g Fat: 5 g Fibre: 1 g Ingredients Chopped coriander leaves: ½ cup Green chilies: 2 Yogurt or hung curd: 1 cup Chopped anapakaya/bottle gourd: 1 cup For tadka Mustard seeds: 1/4 tsp Salt: 1 Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Preparation Step 1: Wash, peel and chop the bottle gourd into small pieces.Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Step2: Heat oil in a pan, add the mustard seeds, urad dal and cumin seeds and let them splutter add the dry red chilli and curry leaves and fry it for a minute. Add the cooked bottle gourd to the seasoning/tadka. Step 3: For the coriander & green chili infused yogurt, grind coriander and green chili into a fine paste. Beat the yogurt with salt and turmeric. Add the coriander and green chili paste to the beaten yogurt. Top the yogurt with seasoned bottle gourd and serve. Did you know that drinking freshly squeezed bottle gourd juice mixed with some lime juice is one of the best natural remedies to treat urinary tract infections? Bottle gourd is rich in water and a great source of vitamin C, k and calcium. Here are four benefits of including bottle gourd in UR diet. Cools UR body. Since bottle gourd is rich in water it tends to have a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Helps in weight loss. Bottle gourd contains less calories with no fat. It also contains essential vitamins and minerals like Vitamin C Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Potassium and Manganese. Bottle gourd juice is widely used for weight loss too! It is packed with fiber which keeps you satiated for a long time and also low in calories. Heart-healthy. It is said that drinking bottle gourd juice first thing in the morning can help lower your blood cholesterol levels. Cleanses UR gut. Bottle gourd juice can also help when you have an upset tummy. The rich water and fiber content in this fab veggie help in cleaning UR digestive track and allows easy bowel movement to happen. To treat diarrhoea, drink bottle gourd juice with a pinch of salt. This concoction also helps in maintaining and balancing the electrolytes in the body. Probiotic foods include yogurt, kefir, sauerkraut, tempeh and kimchi. Probiotics should not be confused with prebiotics, which are dietary fibers that help feed the good bacteria present in UR gut. Having the right gut bacteria is even linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases
Crispy Bhindi With Roasted Peanuts
Ease: 4 Approximate cost: INR 70 Serving size: 2 Cooking time: 20 minutes Nutritive value Energy: 123 Kcal Carbs: 10 g Protein: 5.3 g Fat: 6.1 g Fibre: 5.2 g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: 1/2 teaspoon Okra cut round: 1 cup Salt as per taste Roasted peanuts: 1 tbsp Canola oil for air frying as per taste For the tadka Mustard seeds: ¼ tsp Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Salt as per taste Preparation Step 1: In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Step 2: Heat oil in a pan add the mustard seeds, Urad dal and cumin seeds and let them splutter add the dry red chili and curry leaves and fry for a minute Step 3: Add the bhindi/okra and roasted peanuts to the tadka and sauté for 2-3 minutes Serve hot! Okra is a nutritious veggie with many health benefits. It's rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties. One cup of okra only contains 33 calories, yet it has 10% of your daily-recommended levels of vitamin B6 and folic acid. It is also a good source of potassium and calcium and is high in antioxidants, fiber, and vitamin C. It is popularly used in dishes across the world and holds the title of being a superfood. Peanuts are an excellent source of plant-based protein. Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level. Peanuts are rich in monounsaturated and polyunsaturated fatty acids that lower heart disease risk. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer.
Thotakura Pakoras
Thotakura Pakoras Ease: 3 Approximate cost: INR 165 Serving size: 4 Cooking time: 25 minutes Nutritive value Energy: 120 Kcal Carbs: 14 g Protein: 8g Fat: 4 g Fibre: 3.3 g Ingredients Thotakura /Amaranth leaves: 2 bunches Ginger garlic paste: 2 tsp Green chilies: 2 Salt as per taste Canola oil: 1 tsp Chickpea flour: 1/4 cup + 1 tbsp Preparation Step 1: Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric, chopped green chilies and chickpea flour. Mix all the ingredients Step 2: Make bite size balls with the batter. (if it doesn’t hold shape add more chickpea flour). Steam the amaranth bites in a steamer or idly cooker for 10 minutes. Step 3: Cut the steamed bites into half, toss them in oil and air fry them for 15 minutes at 200 C or until they are crispy and crunchy. Amaranth Leaves (Rajgira Leaves) are an incredible source of vitamin A, K, C, B6, folate, calcium, iron, magnesium and potassium. It can reduce anaemia, protect against osteoporosis and control high cholesterol levels. Rich in antioxidants. Amaranth is rich in phenolic acids, which are plant compounds that act as antioxidants. These help fight free radicals that can cause damage to cells and contribute to developing chronic diseases. Aids in weight loss. Amaranth is high in protein and fiber, both of which can aid your weight loss efforts. In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger. Lowers cholesterol level. Studies indicate that amaranth oil decreased the total and “bad” LDL cholesterol levels by 15% and 22 per cent. Furthermore, the amaranth grain reduced “bad” LDL cholesterol while increasing “good” HDL cholesterol levels in the body.
All About Body
Superb Exercises To Help Improve UR Flexibility!
Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Prevent Injury: Easy Wrist Exercises For Computer Users
Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
5 Ultimate Workouts That Need No Equipment!
5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
Revealed: Health Secrets Of Living Water & Hydrogen
Revealed: Health Secrets Of Living Water & Hydrogen Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) & Tessa Cash, NYC-based creative writer - www.tessacash.com The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. ‘Dancing with Water: The New Science of Water’ is an investigation into water’s liquid crystalline phase, a state in which water molecules create a repeating geometric pattern similar to the molecular organization that occurs in the construction of a solid quartz crystal. Although the molecules remain mobile, they appear to move together as a coherent ‘whole.’ This specific arrangement of molecules is referred to as full-spectrum living water. Full-spectrum living water is created and maintained via a series of elements that cultivate life-supporting frequencies – water that supports life at its fullest capacity. These include movement or turbulence, a gentle, structural energetic force, mineral ions, a period of stillness which provides the water with the opportunity to organise itself and lastly a frequency based input, most important of which is the resonance of the Earth. According to Dr. Gerald Pollack, professor of Bioengineering at the University of Washington, “liquid crystalline phase of water is intimately connected with the generation of life.” Much of the water in a healthy human body is in a liquid crystalline/structured state, which creates a solid platform for the instantaneous transfer of signals and other biological information. Healthy DNA is surrounded by structured water. As water loses its crystalline formation (a byproduct of age and disease), the integrity of the DNA is often compromised. I make a very concerted effort to ensure the water I consume is well and truly alive. QLife.com, along with WaterandWellness.com both, sites have solid information as to how to reinstate the liquid crystalline molecular phase into your water source, thus recreating full-spectrum living water. If you live in an area around the world where there is a plentiful source of naturally flowing spring water, then you’re at an advantageous optimum in terms of the quality of your water! However, as many of us dwell in inner city areas, access to this precious resource is cut off. Not to worry, this is where biohacking comes in very handy! A culmination of science and experimentation plus a few handy tools purchasable on these fabulous websites make it possible to recreate the state of naturally occurring living water. As stated by Albert Szent-Györgyi, the Nobel Prize-winning biochemist, hydrogen, rather than oxygen, is the fuel of life. When hydrogen is infused with oxygen, water is formed. Hydrogen is plentiful in the universe and is created on a daily basis by our body. It is the most fundamental antioxidant, as it is the smallest of the chemical elements and thus reaches every organ and every cell of the body. Hydrogen inhalation or ingesting molecular hydrogen assists the cells that make up our bodies fight oxidative stress as hydrogen has abundant antioxidant powers. From a therapeutic standpoint it also helps reduce inflammation, combats allergic reactions, prevents cell death, aids digestion, restores and repairs the nervous system and boosts energy metabolism. Studies indicate that molecular hydrogen supplementation infused with water to create hydrogen-rich water enhances performance in sports, leads to better recovery and across the board wellness. Drinking hydrogen-rich water prior to exercise helps to reduce blood lactate levels and aids and abets muscle function which can decrease during exercise. There are numerous methods in which to incorporate hydrogen into your daily wellness routine. Choosing one will depend on your lifestyle and preferences. Hydrogen inhalation devices produce regulated amounts of hydrogen gas, which saturates arterial blood, enters cell membranes and easily crosses the blood-brain barrier, providing benefits at the sub-cellular level. They can be used for up to an hour a day. These devices are costly but of course only require a one time, long-term investment purchase. Hydrogen can also be consumed via molecular hydrogen tablets which are handy if you happen to travel a lot and serve as more cost effective in the short-term. Delivery via inhalation is the most systemic as absorption through the nasal and sinus cavities travel straight to the lungs and bypasses the digestive system. However, oral consumption via tablets can improve digestion and clear up ailments within the digestive tract so each system has its benefits and contribution! There is a company that makes hydrogen bath tablets so you can pop these into a foot bath or bath tub apparatus and soak up the fantastic anti-inflammatory, soft tissue soothing, skin rehabilitating wonders. Incorporating all three absorption methods is what I would call a trifecta, as you'd be effectively be covering all bases! I personally like to use a combination of all methods to fulfill my daily molecular hydrogen intake. I have access to an inhaler device so I use it in conjunction with taking two tablets to reestablish the quality of life within the water in my body! It's also great to consume it orally, so it really helps with digestion and sort of anything that is needed internally. From a cost effective point of view, in comparisons to water filters and other purifying devices, molecular hydrogen is relatively inexpensive and has an array of added benefits that complement the prolific capabilities of living water. From my standpoint, any product that enriches your health is definitely worth the investment.
Fundamentals Of Exercise For Every Body
Fundamentals Of Exercise For Every Body Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it is sometimes easy to get carried away with the latest diets, fitness regimens such as intense obstacle course programmes and more. Furthermore, many of us may embark on a fitness journey without even knowing if it is suitable for us. This is because we fail to consider our current lifestyle, fitness levels and what certain fitness regimes may do to our body. But what if we knew the formula of getting results without indulging in aggressive diets, intense workout regimens and poor lifestyle choices? By learning the fundamentals of exercise, we can determine what works for our body without overexerting it. Whether it is the food we eat or the current exercise regimen we are enrolled in, we will be able to get the results we want by implying the right technique and approach. This is where ADL – Activities of Daily Life come into the picture. So, let’s try to understand how we can go that extra mile in our fitness goals with just a little effort. Get a complete body analysis done to learn more about UR body as this will help you understand UR body’s current fitness levels and the precautions that need to be taken if you have been previously injured. A complete body analysis will also provide a better understanding of how far you can push UR body without injuring and exerting yourself. Moreover, learning more about your body will assist UR fitness trainer to make the right choices for you to achieve your fitness goals. Understanding your body also helps you avoid extra stress to existing injuries, pains and aches. A complete body analysis will help UR trainer determine which exercises are suitable for you to attempt and include in UR daily workout. By doing so, you can avoid any additional stress on your body and most importantly, you will not opt for intense regimens that can do more harm to your body than you know. There are certain things you need to consider before opting for any workout regimen. These include current body analysis, BMR basal metabolic rate, daily lifestyle analysis, medical history and daily medicinal intake, previous injuries or physical health issues, if any and diet and habits. As every individual is different, all of these aspects above will help determine how far UR fitness trainer can push you to attain UR fitness goals without exerting your body. Being aware of these aspects can also help you and your fitness trainer shape your fitness journey by implying the right techniques and by including precautionary steps such as what to avoid while working out. For example, if you experience back pain frequently, your exercises will be designed accordingly. As all of these attributes are very crucial, they should be understood properly and taken into account before starting any long-term or short-term exercise regimen. There are three fundamentals of exercise and the core fundamentals of exercising are built on strength, agility and stability. So the truth is that the core of UR fitness routine should be strength, agility and stability, all of which work on every muscle of your body, enhance your body’s coordination skills and strengthen your body’s core. Therefore, any exercise regimen should incorporate the perfect combination of all three of these aspects which will also help you and your trainer understand how far you can push yourself in your workout regimen. Here are the three fundamentals of exercise you can include in UR workout sessions, without exhausting your body: Strength Training: This exercise is not just about looking bulky and gaining more muscle mass. Strength training exercises help you burn additional calories so that you can keep unwanted weight away. The best part is you don’t require much equipment when you are doing strength training. Props such as inflatable balls, dumbbells and more can help enhance your muscular endurance. Agility Training: This exercise generally refers to UR body’s ability in stopping, starting and being able to change and manipulate your body’s reflexes quickly while maintaining the right posture. Agility training includes exercises such as ladder drills, cone drills, running and more. Stability Training: These exercises include a combination of exercises that utilize your body’s resistance to induce muscle contractions. Therefore, this helps build and enhance your body’s strength, skeletal muscle and overall strength. These exercises also help condition and improve your body’s balance. Functional Training This training involves a series of exercises which synchronizes your cardiovascular, nervous, and musculoskeletal and respiratory system together. It is one of the oldest methods of physical training without the use of any equipment and was first introduced in the field of physical rehabilitation by physiotherapists, to help patients recover from any previous injuries or physical disabilities. Functional training stimulates movements in your body in order to enhance your daily performance, so that your body functions like a well-oiled machine. Functional Training helps enhance cardiovascular endurance, muscular endurance, strength, flexibility, speed and agility. Not everyone can opt for an intense workout programme. An individual needs to have certain necessary physical activities in their daily routine to qualify for an intense training programme. For example, if you have no physical exercise in their daily routine, it would take more time to achieve a specific fitness goal. Like in the case of CrossFit training, this training is mostly chosen by athletes and fitness enthusiasts who are usually used to intense workout sessions. So just blindly opting for CrossFit training sessions can cause unnecessary injuries, which is usually not recommended or encouraged by fitness trainers for individuals who are new to exercising. Working out is entirely dependent on UR daily activities. As simple as this may sound, UR current fitness levels also helps determine the type and level of workout regimen UR fitness trainer may recommend for maximum results. So it’s best to increase UR endurance and stamina slowly, as it takes time for your body to adjust to any form of exercise regimen. No matter which age group you may belong to, or the body type you may have, the most important thing to keep in mind is your nutritional intake, as it assists in maintaining your overall health. Also, creating a wholesome lifestyle is the key to achieving the fitness goals you have in mind. So, don’t get carried away with the latest trends when all you need to know is the fundamentals of exercising. Mentioned below are some easy points to keep in mind. ● Every individual should be aware of the training they are opting for, which can or may not be inclusive of their current fitness goals and achievements. ● Don’t push yourself or exert yourself as this can cause unnecessary complications, injuries and discomfort. ● Ensure your trainer is certified and has renewed his or her license before the expiry date. ● Check with UR doctor whether it is suitable for you to enroll in an exercise regimen, before you begin. ● Fitness is a journey, so allow UR body to adjust to the new movements that assist in improving your flexibility, coordination, balance and overall strength. ● Track your fitness goals and journey with the help of UR trainer, or by recording your achievements in a diary.
All About Mind
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
Emotional Intelligence: Escaping The Matrix Of Fear
For many young people, the COVID virus outbreak will bring their first experience of fear and anxiety as a pervasive mood. As a society we are afraid of fear, and most of the time we can turn our backs on it. But this kind of denial is unworkable in a crisis. As bad news mounts daily and society becomes ever more anxious, countless people become enmeshed in the matrix of fear without knowing how to escape. Social forces can drive you to participate in the matrix of fear, but society cannot get you out of it. Escape is something each person must confront on their own. I believe that freeing yourself from fear and anxiety is possible. More than that, you can learn how to be free of fear long after the COVID crisis has passed. The key is to cultivate emotional intelligence. The term had a burst of attention some years ago, but the value of emotional intelligence never changes, and when you focus on it, you will achieve something worthwhile for life. Here are six principles to guide you through the process. Commit to never complaining, criticizing, or playing the victim. Imagine a creative, positive future for yourself. Don't regret the past. It no longer exists. Be present in every situation as it occurs. Be independent of other people's criticism or approval. Be responsive to feedback. It is fair to say that hardly anyone hits upon these principles by trial and error or through experience of life. A person can live a long time without paying attention to emotional intelligence, and among men, the word “emotion” too often connotes something undesirable, as if showing emotional sensitivity is a sign of weakness. But emotional intelligence is gender neutral. The fact that humans can observe their emotions is a remarkable trait, and once you begin to observe your own emotions, you can counter the power of an unwanted emotion like fear and anxiety. Whether we admit it or not, emotions fascinate us, as Hollywood well knows. Empathizing with emotions onscreen is easy and pleasurable, but we are too attached to our own emotions, and it takes very little experience of anxiety, humiliation, rejection, and failure to train us to avoid the mine field of emotions in general. So it’s worth saying that developing emotional intelligence isn’t scary or difficult. All you need to do is notice and pay attention. By pausing and standing back a little, you can observe how you are reacting at any given moment. You can even turn the six principles into questions posed to yourself. Am I complaining, criticizing, or playing the victim? Do I see my future in a creative, positive way? Am I pointlessly reliving the past? Do I see what’s going on right now? Am I afraid of someone else’s criticism or craving their approval? Am I listening to what other people are trying to tell me? These are not mysterious or metaphysical questions. We can pause to ask them any time we want, and we should. But we are blocked by old conditioning and the habit of feeling uneasy about our emotions. There is a great deal of social pressure to behave with very low emotional intelligence, a kind of dumbing down on the feeling level. As a result we act in self-defeating ways. To give a few examples, We repeat the same reactions in most situations. We imitate how others behave, starting with our family. We act on impulse without a second thought. We don’t really see how others are reacting to us. We let negative emotions like fear, anger, envy, and resentment have their way. We easily go into denial and seek outside distractions. A whole way of life is implied in these examples, and when collective fear mounts, as it is right now, people often have little or no idea how to escape. Denial and distraction simply become more intensified, and playing the victim is more tempting than usual. Alternatively, we tell ourselves that we need to stay in control more than ever. But what is needed isn’t emotional self-control but emotional resilience. Resilience is the most important single aspect of emotional intelligence. You allow your emotions to rise and fall naturally, without trying to stop or control them. Once an emotion has passed, you feel better, and you are able to return to a state of peace and calm. The opposite of emotional resilience is seen when people are stiff, reserved, bottled up inside, censorious, aloof, proud, or remote. In all of these cases past experience has made certain emotions unacceptable. The only way to deal with them is through avoidance. One is reminded of the adage that trees can be blown over by a storm while grasses bend without breaking. Because the mind by nature is restful, alert, quiet, and at peace, that state of balance is the basis for developing emotional intelligence. You need the experience of balance in order to return to it at will. The experience comes naturally to everyone unless it is thrown off by stress and crisis. Then it takes a bit of intervention on our part, through meditation preferably. Meditation no only returns the mind to its balanced state, but it also allows you to observe what is happening, to experience it directly, and to identify with the quiet state of mind. Ultimately, this is how fear can be escaped permanently. Meanwhile, everyone can benefit from lessening the anxiety being experienced all around us. Emotional intelligence goes a very long way to expanding your awareness and making you free of stress and anxiety right now.
All About Nutrition
Quick bites to whip up under 10 minutes
1. Know why and when you have hungry pangs Eating at night can be triggered by habit or boredom. It becomes a habit as we tend to use food as a tool to deal with our feelings like sorrow, anxiety, rage, or frustration. These feelings are symptoms of depression and sleeping difficulties, which can also lead to obesity and obesity-related issues. 2. Plan UR meals Planning UR meals and eating healthy snacks decreases UR cravings, avoids distractions and keeps your hunger at bay. 3. De-stress Anxiety and stress trigger us to binge eat as a solution to our negative emotions. Research states that relaxation techniques like breathing exercises, meditation, hot baths, yoga, or stretching can help you control these trigger points. 4. Eat regularly When hungry, we are likely to make bad food decisions and swallow high-fat, high-sugar junk foods. Eating regularly as per the suggestion of UR nutritionist manages your appetite. 5. Keep junk food away If you can't see it, you can't eat it! Replacing junk food with foods like fruits, berries, simple yoghurt and cottage cheese helps you stay healthy and promotes sleep. All-Time Favourite Midnight Snacks 1. Milk & whole-grain cereals (cornflakes, oatmeal or bran flakes) keep you full and induces sleep. Make sure that the whole-grain cereals are in their original form and not sugar coated or flavoured. 2. Apple or banana elevate mood with its natural content of sugar and keeps you satiated. 3. Almonds, walnuts and pistachios regulate the sleep/wake cycle of our body. Eating a handful of these nuts will put you right to sleep. 4. Turmeric milk or buttermilk are great substitutes for sugary drinks like cola and sugary drinks. Drinking a glass of turmeric milk or buttermilk helps you stay full and slashes the chances of midnight binges. Healthy Options For Sweet Cravings Homemade banana ice cream Orange carrot cupcake Healthy Options For Savoury Cravings Upma Phool Makhana Mix
How To Preserve Fruits, Veggies, Grains & Pulses During Monsoon
Monsoon is one of the best seasons of the year, especially in India. The Earth is in full effect, lush and green, making the monsoon season even more charming, fun and enjoyable. While the country enjoys the weather during COVID-19 with precaution, we should also be a bit mindful about what we eat and how we store our food during monsoon! Every monsoon brings the possibilities of food getting spoilt or contaminated quite easily. This is only because of the weather and temperature fluctuating from being hot or humid, which can fasten the growth in disease-causing microorganisms. However, with proper preservation and storage techniques, you can keep your food items fresh for long. Where Should You Start? The kitchen especially should be kept hygienic to avoid any chances of microbial contamination during the process of food preparation. Cooked food items should always be kept covered and away from raw food items where they are most likely to be contaminated with microorganisms. Best Way To Preserve Different Food Items Baked products such as cakes, pastries and other confectionery items are easily susceptible to spoilage by moulds. So, make sure not to keep these food items exposed to the moist air for long periods. Keep these in airtight containers and consume as soon as they are out of their sealed ait-tight containers. Dairy products are vulnerable to contamination and spoilage by microorganisms in hot and humid weather. All dairy products should be appropriately pasteurized. So, keep cheese refrigerated always. Vegetables and fruits You can wash and wrap them in cloth mesh bags to maintain their freshness or freeze them in airtight containers for later-use. Fruits should always be stored in refrigerators. Do not keep cut fruits, even in the fridge; consume fruits as soon as they are cut. Similarly, fruit juices should also be consumed fresh and not stored for later consumption. In the refrigerator, the cooked food should be kept on the upper shelves while raw food should be kept on the lower shelves. Grains and pulses Should always be kept away from moisture as much as possible. Store these items in airtight containers to increase their shelf life. Another way is to dry roast grains and pulses or maybe microwave them for 2-3 minutes before storing. However, put them in containers only after they have cooled down. Pulses that can be sprouted like kidney beans, chickpeas, and Kabuli chana should be stored in the refrigerator. Addition of little boric powder keeps the pulses dry. However, wash them thoroughly before each use to remove all traces of boric powder. Spices should be stored in the refrigerator placed in airtight containers. Bay leaves can be added to whole spices like cardamom, black pepper, cumin seeds and coriander seeds. Salt and sugar - To keep salt dry, put a few grains of rice in its container as these will absorb any excess moisture. To prevent sugar from becoming lumpy, add some cloves in the box. By just being a little careful in storing food correctly, we can prevent food from being wasted this monsoon season.
5 Ways To Deal With Food Allergies
A food allergy generally occurs when the body's immune system triggers an abnormal response to the food we have consumed. Even though there isn't a cure for food allergies, there are some precautions which we can take to ensure we don't compromise our well-being. Read Every Food Label Reading every food label may sound like a cumbersome task, but it is highly imperative for you so you can avoid any unnecessary allergic reactions. Did you know that there are at least 160 foods that can lead to allergic reactions in those with food allergies? The eight most common allergenic foods that account for 90 per cent of all food reactions are: Eggs Milk Fish Shellfish Tree nuts Peanuts Soybean Wheat Any of these eight foods, or ingredients derived from them, is designated as a "major food allergen." These food allergens can be identified on food labels in one of these three ways; 1.Ingredient name For example, the allergen name "milk" may be included in the ingredient name "buttermilk." Following the ingredient name The food allergen may appear right after the ingredient, like "whey (milk)," "lecithin (soy)," and "flour (wheat)." After the ingredients list A "contains" statement which may appear next to the list of ingredients, such as "contains milk, soy, and wheat." The FALCPA's labelling requirements only apply to certain foods that may contain an allergen and not to the major food allergens due to cross-contact while it is being manufactured. Warning labels which indicate that the product "may have been prepared in a facility that also uses nuts" or "might contain traces of nuts" is voluntary. Always be mindful and cautious when UR grocery shopping as you may end up buying products without labels — like as a pastry or a cake from a patisserie. Cross contact or contamination Anyone who has a food allergy should be cautious of mixing utensils or cooking food using the same pots and pans, which may contain the food allergens that can trigger an allergic reaction. Purge UR kitchen. Get rid of all products that you can't eat from UR refrigerator, freezer and pantry. Clean all UR cooking utensils, cookware, stovetop, microwave and oven with soap and water. Organize and separate food prep areas in UR kitchen and in case UR sharing a kitchen with roommates or other family members who eat foods that you can't. Cook allergy-safe foods first if UR cooking multiple dishes. Cover allergy-safe foods to prevent them from being spluttered with unsafe foods. Always wash UR hands with soap and water whenever you have handled or come in close contact with a food allergen. Soap and water and commercial wipes will eliminate food allergens, but water alone or sanitizing gels won't. Sanitise surfaces, tables and counters with soap and water after cooking every meal to avoid contamination. Never share food to ensure that cross-contact does not occur. Be Aware Of All The Symptoms If you are someone you may know has food allergies, you should be aware of every allergic reaction which can affect the body. Skin: Itching, hives, redness, rashes, red bumps and swelling under the skin Eyes: Teary-eyed, swelling around UR eyes and redness Upper respiratory: Run nose, nasal congestion, sneezing, hoarseness, itching and dry cough Lower respiratory: Tightness in chest, wheezing, breathlessness and cough Mouth: Swelling of tongue, palate, lips and itching Gastrointestinal: Reflux, nausea, vomiting, diarrhoea, bloody stool and abdominal pain Cardiovascular: Slow or rapid heartbeat, dizziness, low blood pressure, loss of consciousness and fainting Other: Uterine contractions Symptoms of anaphylaxis can be a challenge to recognize. If you're experiencing any one of the three conditions listed below within minutes to several hours after food exposure, you are likely facing an anaphylactic episode: Any signs or symptoms that involve and affect UR face, nose, mouth, or gastrointestinal tract, impaired breathing, or a drop in blood pressure, confusion, or loss of consciousness. Two or more of the following symptoms such as; hives, itchiness, tongue or lip swelling, breathing difficulties, a drop in blood pressure, stomach cramps, or vomiting. Blood pressure drop, which can lead to fatigue and fainting. Anaphylaxis can occur as: a single reaction that improves with or without treatment after exposure to allergic food; two results that occur between 8 and 72 hours apart; or a long-lasting response that may continue for hours or even for a few days. An intramuscular injection of epinephrine should be used as soon as possible to treat an anaphylactic reaction after it occurs. Always Prepare Yourself For An Emergency It would be best if you were prepared in case of an emergency. Always carry your auto-injector with you to avoid any fatal situations. Consult UR doctor and understand what safety protocols you, UR family, friends, colleagues and others need to do if UR unable to tend to yourself during an emergency. Never miss any doctor consultations as this will help you stay safe, healthy and out of harm's way. Learn How To Use An Auto-Injector Epinephrine (also known as adrenaline) may be used to treat anaphylaxis. Epinephrine works better when injected within minutes of an allergic reaction and prevents swelling of the throat, reduced respiration and low blood pressure quickly. It is crucial that you, UR relatives, teachers or colleagues know how to use an auto-injector with epinephrine and there is no delay in administering the medicine. A delay in applying the auto-injector can turn out to be fatal and even death in some cases due to anaphylaxis within 30-60 minutes. Always make sure UR carrying UR auto-injector with you at all times whether UR outdoors or in UR home. One should use their auto-injector immediately if they have the following symptoms: Difficulty breathing Trouble swallowing Tightness in throat Coughing Weak pulse Rashes, hives or swelling of the skin Vomiting, diarrhoea or abdominal pain Once you have administered the auto-injector call for medical help and inform them of UR loved one's specific food allergy so they can avail the right treatment on time.
Food Allergies & Intolerances
Did you ever start scratching yourself or have a skin rash after eating certain foods? If yes, then you might be allergic to some food you might be eating. Did you know that there are 10 million cases of food allergies in India, every year? We all know we are different in our ways, and that goes for our immune systems too. Sometimes some of us can't tolerate certain foods, which can cause unwanted allergic reactions. Out of the many allergies that occur, nut allergies are the most common allergies people can have. Read on to know more about nut allergies. What Is A Food Allergy? A food allergy occurs when our body's immune system triggers an abnormal response from the food we eat. Types of food allergies Corn allergy Egg allergy Fish allergy Meat allergy Milk allergy Peanut allergy Shellfish allergy Soy allergy Wheat allergy Tree nut allergy What Happens When You Have A Tree Nut Or Peanut Allergy? When an individual has a nut allergy, the body's immune system, which is usually meant to fight infections, reacts to the proteins in the nut. If you eat something that contains the nut, UR body thinks these proteins are invaders and responds to this by working very hard to fight the invader. This right here can cause an allergic reaction. Even a small amount of peanut or tree nut protein can set off an allergic reaction in anyone. But the allergic reactions from inhaling small particles of nuts or peanuts are a bit rare. This is because the food usually needs to be consumed to cause an allergic reaction. Most foods with peanuts or tree nuts in them don't have sufficient protein which can escape into the air, which can cause an allergic reaction. Even the smell of foods containing peanuts or tree nuts won't cause an allergic reaction as the scent doesn't include the protein which triggers an allergic reaction in the body. Symptoms of nut allergy Symptoms of nut allergies depend upon the severity of the allergic reaction. Symptoms of nut allergy often start after a few minutes of eating food or sometimes after two hours. In some cases, soon after the first symptoms go away, the second wave of symptoms comes back after one to four hours later (or at times even longer). This second wave is called a biphasic reaction. Some allergic reactions are caused due to the release of histamine. While others are due to the different chemicals released in the body. Some of the symptoms include; Sneezing Dizziness or fainting Wheezing Coughing Trouble breathing Hoarseness Anxiety or a feeling something terrible is happening Stomach ache Tightness in UR throat Vomiting Hives Diarrhoea Swelling Itchy, watery, or swollen eyes A drop in blood pressure Swelling of the lips Tingling of the throat and mouth Itchy skin and rash Runny nose Tests For Nut Allergy Skin-prick Testing Blood Test Food Elimination Diet Vega Testing Kinesiology Testing Hair Analysis Cytotoxic Food Testing Electrodermal Testing Treatment For A Nut Or Peanut Allergy Nut allergies tend to last a lifetime, although most people with a tree nut & peanut allergy eventually outgrow them. Younger siblings of children with a nut allergy are at higher risk of being allergic to nuts as well. Treatment of nut allergy involves avoiding taking tree nuts, peanuts and coconut in any form and making it a habit to read food labels on any food item that you purchase. Another way to get treated is by taking epinephrine injections that are prescribed by doctors in case of severe allergic reactions. Allergic reactions to foods, like peanuts and tree nuts, can be different. It all depends on person to person — and sometimes the same individual may have a mixed reaction from the first time. What To Avoid Seeds like sesame seeds, sunflower seeds, Nuts; almonds, walnuts, cashews, hazelnuts, Macadamia nuts, Brazilian nuts, chestnuts, pecans, pine nuts and pistachios Peanuts There is nothing to fear about nut allergies. If you avoid the food items that contain nuts that you are allergic to, then half of your job is done. If you still want to enjoy eating nuts, then you might as well ask your doctor about it or take other food items that can be safe to be used as substitutes. If you would like to know more food allergy substitutes, then give our article on food allergies and sensitivities a read!
A Sneak Peek Into An Athlete’s Diet
A Sneak Peek Into An Athlete’s Diet Dr Lakshmi K. Food Scientist Nutrition is an essential factor to consider even when UR, not a professional athlete or a fitness enthusiast. UR diet is not only the fuel that gets you through UR day or while performing for a sporting event. It's also the source of all nutrients that determine UR overall health and well-being for years to come. In the fitness world, what you eat has an immediate and direct impact on UR success and day-to-day-training, making it a top priority for athletes. But eating for performance is not as drastically different from eating for health as one might assume. Well, here's a sneak peek into what many athletes eat Get UR Energy Needs On Point Energy intake sets the "budget" from which an athlete must meet their daily needs for carbohydrate, protein, fat and other range of foods that provide vitamins, minerals and other health-promoting dietary factors. This is pretty close to what healthy eating looks like. An Athlete's Energy Requirements An athlete’s energy requirements are made up of several components: Baseline metabolic needs like the energy required to support cellular maintenance, temperature regulation, immunity, growth and physical activity. Daily diet must aim at providing adequate power to meet the needs of all functions. Physical activity – or in case of an athlete, the intensity, duration and frequency of training sessions and competition – play a substantial role in determining UR daily energy requirements. An important new concept for an athlete is energy availability. The energy that is available to the body after the energy cost of physical activity has been deducted from the daily energy intake from carbs, protein and fat. Energy availability is, therefore, the amount of energy that can be expended to look after UR body's physiological needs. Energy availability = Energy intake – Energy needed for training How much of carbs do they need? Carbs are the body's quickest and most accessible source of fuel - making it the most preferred source for most bodily functions and various exercises. Carbs are especially important for high endurance training. They are also what UR body uses when it's fight or flight mode kicks in! An athlete's carbohydrate needs are tied to muscle fuel costs of their training. The training load changes from day-to-day according to the micro-cycles and macrocycles in the training calendar. Rather than a static dietary intake, athletes should focus on their varied carbohydrate intake as per the rise and fall in their muscle fuel needs. A great way to assist carbohydrate intake is by tracking muscle fuel needs by including additional carbohydrates in meals or snacks before and after a workout. This means when training needs increase, so does carbohydrate intake. Consuming carbohydrate intake during lengthy sessions will also add to the day's carbohydrate target as well as specifically provide fuel for the workout. Targets for carbohydrate should be given in grams in sync with the athlete's size (Body mass) rather than a percentage of the total energy intake. When rapid refuelling is needed after a session, target a carbohydrate intake of about 1 g per kg of body mass per hour. Training Load & Carbohydrate Intake Targets (gram per kg of the athlete's body mass) Light/low intensity or skill-based activities - 3 - 5 g/kg Moderate exercise program- 5 - 7 g/kg/d (i.e. 1 hour per day) High endurance program- 1 - 3 hours 6-10 g/kg/d per day of mod-high-intensity exercise) Very high extreme program - 8 - 12 g/kg/d least 4-5 hours per day of mod-high intensity exercise This indicates that different amounts of carbohydrate may be adequate for various training loads. Therefore two athletes could eat the same amount of carbohydrates. Still, according to their training needs, one could achieve high carbohydrate availability while the availability of carbohydrates in another athlete is low. When you aren't able to meet these carbohydrate targets during the early hours of recovery, the presence of protein in UR recovery snacks is likely to promote higher rates of glycogen storage than carbohydrate itself. This is useful since post-workout protein intake addresses other goals of recovery eating. Nutrient-rich Carbohydrate & Protein Combos (contains 50 - 75 g carbohydrates and 15-20 g protein) For vegetarians Whole wheat bread with thick spread peanut butter + 1 - 2 cups low-fat milk 300g (large) baked potato + low fat cottage cheese filling + 1 - 2 cups low fat milk 1 cup baked beans on 2 slices of toast or a baked potato For non-vegetarians 500-750 ml fruit smoothie or liquid meal supplement Thick bread sandwich with meat and salad filling 2 cups stir-fry with rice or noodles and meat Dietary protein also plays a vital role in response to exercise. The amino acids are the building blocks of protein needed for generating new tissue, muscle and repair of any damaged tissue. They're also the building blocks for hormones and enzymes that regulate metabolism, support our immune system and other body functions. Protein intake targets for both strength and endurance athletes have been set at about 1.2-1.6 g/kg body mass per day. Did you know that most dietary surveys show that most athletes easily meet these goals, even without the intake of expensive supplements? Athletes who are at most at risk of failing to meet the se targets are those who restrict their energy intake and food variety. Since strength training is very different from endurance training, the protein requirements can vary. Best Way To Promote Optimum Protein Synthesis During Recovery & Adaptation From Each Workout Eating high-quality protein after exercise is part of the process of promoting muscle protein synthesis. High-quality protein, particularly from animal sources (e.g. dairy, meats, eggs, etc.) is especially valuable. The amount of protein required to maximise this response to exercise is quite modest – about 20-25 g. Higher amounts of protein than this are burned as fuel. Whey protein is used for a post-workout protein boost since it’s quickly digested and helps in post-workout recovery. It's easier to carry and prepare around the exercise session as a liquid meal supplement. Since the muscle is stimulated to increase its synthetic protein rates for up to 24 hours after a workout, It is better to spread protein over the meals and snacks consumed over the day. Protein-rich foods: 10 g protein For non-vegetarians 2 small eggs, 300 ml cow's milk, 20 g skim milk powder, 30 g cheese, 200 g yoghurt, 35-50 g meat, fish or chicken, 4 slices bread – 90 g breakfast cereal For vegetarians 400 ml soy milk – 60 g nuts or seeds,120 g tofu or soy meat,150 g legumes or lentils, 200 g baked beans, 150 ml fruit smoothie or any liquid meal supplement. Water & salt needs Water and salts are needed for athletes to replace fluid loss. It is not necessary to drink during exercise that lasts less than about 40 minutes, but some athletes feel better after rinsing their mouth with drinks, and this should do no harm. The athlete should practice drinking 15 minutes before exercise and decide how much is initially filling but comfortable once exercise begins (300-800 ml). Did you know that water is also continually lost in the breath and through the skin even though these losses may not be apparent? Small losses of water do not affect in the beginning, but if neglected, severe dehydration can compromise UR performance and health. A more targeted option is to develop a fluid plan to fit the sport, the individual and other nutritional needs. As a starting point, the athlete should try to drink at a rate that replaces enough of their sweat losses. The overall fluid deficit for a training session or competition is kept at no more than about 2 per cent loss of body mass (i.e. 1.0 kg for 50 kg person, 1.5 kg for a 75 kg person). When the fluid intake is excessive, it leads to a severe problem called hyponatraemia (dilution of blood sodium concentrations), which is often seen in recreational exercisers at low intensities but drink large volumes of fluid. Exercises lasting more than 1 hour and which elicits fatigue, athletes are advised to consume a source of carbohydrate along with water. The use of sports drinks with a carbohydrate content of about 4 - 8% (4 - 8 g/100 ml) allows carbohydrate and fluid intake to be met simultaneously. These carbohydrates can come from sugars like; sucrose, fructose, glucose, maltodextrins or other fast digestible carbohydrates. When carbohydrates are consumed during exercise or training, it is best consumed in a pattern of frequent and continued intake. This provides a constant stimulation of the brain and central nervous system, or a continuous source of additional fuel for the muscle when needed. Sodium should be included in all fluids consumed during exercise lasting longer than 1 - 2 hours. Rehydration after exercise Refuelling of water and the salts lost in UR sweat is an essential part of the recovery process too. Sweat and urine losses will continue to occur, during recovery; the athlete will need to drink about 1.2 - 1.5 litres of fluid for each kg of weight lost during training or during a competition to compensate and fully restore fluid losses. Vitamins & minerals Most athletes can meet the recommended intake for vitamins and minerals by eating everyday foods, like vegetables, fruits, whole grains, lean dairy and meat. For those who might be at risk for the suboptimal intake of these micronutrients, includes athletes who restrict their energy intake, go over long periods to meet their weight loss goals. Athletes who restrict food variety and foods with poor nutrient-density. The best way to improve and fix this situation is to seek advice from a sports nutrition expert.