What’s The Difference Between A Friend, A Therapist And A Guru?
At different points in our lives, we have needed a friend, a therapist, and a mentor to push us through the difficulties, share our happiness and guide us to a better tomorrow. However, they are all different and play different roles in our lives. So, what is the real difference between them? One of the easiest ways to find that out is to as these simple questions, “What role does this person play? To what end? For how long?” If you can get answers to these, you can very well understand each of them and move ahead in life. Friend A friend is supposed to take your side. They need to have unconditional love for you, where right or wrong shouldn’t matter. They are someone who stand by you, take your side and make sure that they are there for in every situation. A friend is someone you can partly take for granted as well because they have your interest in the place. They are neither certified nor are trained practitioners, but the advice that they give you are out of the shared experience of your lives. You also need to set some boundaries and rules, and you should choose a minimum of 5 people who will always be by your side for the rest of your life. You have to cultivate the sort of friendship from your school or college days, where you spend time with them, understand and make a comfort zone around them. You have to make sure that these relations are platonic, and you do not reach any uncomfortable situation in these relationships. You should also let your parents or partners or sibling know about your friends. As a matter of fact, these friends could include your partner or siblings who are in this “5 friends” relationship with you. Friendship is sacred as the rules of friendship are strong. They include, • Sticking by you Being available for you • Understanding your needs • Syncing and growing together • Building a relationship together As friends, you need to have a positive influence on each other, rather than draining each other out. This is what a friend should be. Therapist A therapist is a trained professional who you seek for help. Therapists are not supposed to be judgemental. By practice, they are certified professionals who do not have to judge you and listen to you. Their job is to teach you how to deal or cope up with the urgent situation that you are facing. When a therapist teaches you how to deal with a situation, you will learn to deal with more similar situations or even worse in a better manner. Some of us have deep-rooted issues, and they don’t know who to speak with. That’s where a therapist comes in to help you figure the problem and deal with it in a better manner. Therapists also prescribe medication, as it is essential for you to heal with medication. They also prescribe alternative therapies. Before going to a therapist, you must do your homework. You must understand what you are visiting the therapist for and what you want out of it. Don’t go with high expectations and understand your needs before visiting a therapist, as they are expensive. So choose them wisely, closer to home, within your budget, and can give your benefits out of those therapy sessions. Guru/Mentor A guru or mentor is a person who you seek advice from at different times of your life, depending on what you need. Say you want to start a new business, it is this guru or mentor who will help you move in the right direction. These people give you advice. You can look at their life and experiences and gain from them. Depending on what you want to achieve in life, you have to choose your mentor. That’s the essential part of the process. It is also crucial to choose a set of mentors. Make sure that you learn your lessons from them before moving on to the next one. It will lead to confusion where you might learn anything even with the best of help. Dive deeper into your questions. If you can get a personal session with your guru, then there is nothing better. Or else, you can keep following them on their website or YouTube channels. Study their lives and understand their successes. Take what you feel will help you grow. This is the difference between a friend, a therapist and a mentor or guru. Always remember that all three are your well-wishers, and you need to have them all in your life. Choose who you want to, to succeed in life. And segregate them in different compartments, which will help you become a better person in life.
At different points in our lives, we have needed a friend, a therapist, and a mentor to push us through…
Is Ur Mom Secure?
It's the day after Mother's Day, has life gone back to normal? Mom not being respected and given the importance she deserves? I certainly hope that's not the case. The love hangover needs to last a bit. Even wondered about UR mom's security. By security, we mean, does she feel safe and well taken care of. We all do love our mothers, but sometimes we need to show it practically as well. The love, attention, care and discipline that mother's invest in taking care of the family reflects in her health and in the health of the family. Majority of women find it challenging to follow a wellbeing routine without proper motivation. Little things like not having a restful night's sleep, overworking to exhaustion, trying to balance family and professional life etc. take a toll on her health. When tell-tale signs of a disease or an infection start showing up, most mothers turn to home remedies. The waiting period makes the illness even trickier to treat. When the woman of the family falls sick, there is chaos. A mother plays a crucial role in taking care of the family's needs, and her requirements take a backseat. She waits to reach out to a doctor only after the pain becomes unbearable. The family members feel guilty, as they feel they ignored her symptoms. Only then does the rest of the family pitch in or hire help to keep up her daily routine. The mental and emotional wellbeing of the family is dependent on the severity of the woman's illness. It's proven that the family is much more peaceful and successful when the women of the house are healthy and happy. Basic Questions? Does she have direct access to UR family doctor? When was the last time she did a complete health check? Where and how are her previous records and reports stored? Is she on regular medication? Is she taking her medicines on time? Does she have enough finances or insurance to take care of her medical needs? Have You checked UR Mom's Reports? Cholesterol & Blood Pressure screening: If her test results are normal, the test can be repeated after a year. If significant lifestyle changes occur and the results aren't good or borderline, it's advised to screen more frequently. If UR mom has an existing condition like diabetes, heart disease, kidney issues or other medical conditions, she needs to be monitored more closely. Stress has a huge correlation to elevated BP or cholesterol. Stress may be ignored by a lot of moms, but it's something that needs to be addressed. Stress is an underlying cause for most lifestyle diseases. A good way to relieve stress is to stay active and meditate. 10k steps a day and 15 min of any kind of meditation should do the job. Please do not confuse prayer/ chanting for meditation, they are two separate activities with different healing powers. Diabetes & Obesity screening: If UR mom's BP is higher than 140/80 mm Hg or your family history suggests diabetes, you should definitely get her tested. An easy test to see if UR mom is in good shape is to give her a tight hug. If UR hands don't go around her waist comfortably, you know she needs to lose weight. Removing processed and polished foods like white rice, maida, sugar, canned juices etc. can be the first step. Get UR mom to meet a nutritionist and set a healthy menu for the whole family. This one-off exercise will change UR healthcare spend as well as manage UR monthly grocery expenses. There are abundant success stories of how people have controlled/ reversed diabetes by transforming their kitchens and fridges. It takes a bit of effort, every self-respecting successful adult is doing it. Keep track of Mom's BMI and weight, it can be nagging but will pay off big time in future, i.e. if she listens. If Mom is over 20Kg above her ideal weight, there are loads of medical options available for her to get back in shape. Consult with a good gastroenterologist or obesity specialist. A Smile Screening: UR mom's smile brings u a lot of happiness, but did you know when she last enhanced her smile? Visiting UR dentist twice a year is a must for oral hygiene. Tooth issues can be very painful if ignored. For all those who just love their mom's smile a bit too much, suggest a bit of filler/botox to boost her mood and make her feel forever young. ENT & Chest exam: If Mom is dealing with diabetes or any vision issues, get an eye examination every year. Make sure she invests in a good pair of sunglasses that have UV protection and cover a large part of the face. Keeping a few pairs of reading glasses handy would make life easier for her. Sinus and snoring can be small issues that can lead to nagging headaches and loss of quality sleep. Get it checked and nip the problem in the bud. As women age, their voice also starts to change. Some women lose their voices, or it becomes more hoarse. Regular chanting and yoga can help keep their voice intact. If Mom has asthma, make sure she has a backup of inhalers at home. Sticking a glow in the dark sticker on it makes it easier to find at night. Encourage mom to stay hydrated and consume warm water with cinnamon regularly. Vaccination: Get mom a flu shot every year. A tetanus-diphtheria booster once every 10 years is beneficial. Two doses of varicella vaccine is a must if she has never had chickenpox or the varicella vaccine. With the COVID-19 pandemic shocking us, it's better to keep mom at home if she's over 60. Get the right protocols implemented and keep masks and sanitizer handy at home. Try to maintain a very hygienic environment at home. Woman Screening: Mammogram: If UR family medical history suggests breast cancer, consider yearly mammograms over the age of 35. For mom's under 35, do regular self-breast examinations or opt for a breast ultrasound. Keep a check on mom's skin for abnormal signs. Pelvic exam and Pap smear: These are must for mom every 3 years to check for cervical cancer. If mom's Pap smear and HPV test are normal, she needs to repeat the test only every 5 years. Colorectal Cancer Screening: If mom is above 50, get a faecal occult blood test every year. For every 5yrs, get a Flexible sigmoidoscopy and a colonoscopy every 10 years. Osteoporosis screening: If mom has a fractured bone post the age of 50, make sure to get a bone density test. Gynaecologist Women find it invasive to meet a gynaecologist. With age encourage UR gynec to become UR mom's best friend. Help mom to choose a gynec she can confide in and trust. Few most common issues women deal with are menstrual abnormalities, menopause, pregnancy-related problems, ovary health, vaginal discharge, itchiness, bleeding and cancer. Consult a gynaecologist and follow up with the entire course of treatment. Don't feel shy. UR moms health is as stake. Addressing women's issues are no more a taboo, we're living in 2020. The most common health-related issues women face are due to an unhealthy lifestyle. PCOD, late childbearing, fibroids, cysts, endometriosis (presence of Endometrial Tissue - the lining of the uterus, outside the uterus in the pelvic cavity), adenomyosis, pelvic infections, breast and uterus cancer in younger patients, infertility, etc. could be avoided by making minor lifestyle changes gradually. U R in this together as a family. You can choose to bake her a cake full of sugar or teach her to start living healthy. The choice is URs. Make UR mother's day act meaningful or else don't do it at all. Insurance We all have got to pay the price of healthcare if we don't make adequate lifestyle choices early. It is best to understand the evolving world and get insurance to secure Mom's health and finances. UR employer or external agencies offer insurance packages based on age and risk. It never hurts to be careful and indulge in research. If you are not considering insurance, then saving money for a rainy day might come in handy during a medical emergency. How to make Mom secure about her health Apart from keeping up with her medical history, there are a few practical things you can set to help her. 1. Always choose to live in a locality with a nearby pharmacy and a multi-speciality hospital. Keep the numbers handy and registered on her mobile. 2. Teach parents about the technology of online consultations and emergency services. 3. Always make sure that their emergency contacts are on speed dial. 4. Know your neighbours as they can be life saviours. 5. Keeping a savings account only for a health emergency. 6. Do not miss an appointment or a screening test as prescribed. 7. If mom is bedridden, consider appointing a home care nurse with expertise. Taking precautions earlier helps you and UR mom feel more secure. This is a relationship that will either make you feel guilty or great UR Mom’s Wellbeing Checklist The time it takes: 30 min Satisfaction: Invaluable Basic knowledge of: 1. Name and Number of UR family doctor and her gynaecologist. 2. Date of the most recent complete health check. 3. Where and how are her previous records and reports stored? 4. Is there a list of regular medication entered on her phone calendar with timings? 5. The validity of Health Insurance. 6. Savings account details with a deposit saved for a medical emergency. 7. Are the Emergency contact detailed saved on her phone? Does she know the speed dial list? 8. Address of the nearest hospital, pharmacy & clinic. About Her Wellness Find answers to these questions 1. Is she active, ideally walking 10k steps a day? If not, encourage to achieve the 10k mark gradually by making daily progress. 2. Does she have any injury or pains? If yes, Have you put her in touch with a physiotherapist? If no consult a physiotherapist and get to know the actual issue. 3. Is UR mom feeling low and depressed? Does she have a mentor or trainer professional like a psychologist she can seek help from? She needs someone to express her feelings. 4. Is UR mom making the right food choices for home and her health? Get her in touch with a good nutritionist. A consultation should help her get a clearer picture. 5. Is UR mom staying hydrated? Water retention & bloating are huge problems for women. Her weight multiplied by .033 will give you the amount of water(in litres) she needs to drink every day. 6. When was the last time UR mom did something for herself? A massage etc. its time to set up relaxation time for UR mom. 7. Know where UR mom is buying supplies & produce for the house. You can recommend healthier produce vendors by doing a bit of research. Make sure it is suitable to UR budget. 8. Mom is not a glorified maid, punching bag or sole governor of the house. It has to be a collective effort. Give her the respect she deserves. 9. Height, Weight & BMR and the conditions that she might deal with, concerning age or genetics. Mandatory Medical Checkup 1. Blood Pressure – The normal range of BP should be more than 90/60 and less than 120/80. 2. Blood Sugar - There are two types to determine blood sugar levels. While fasting, the sugar levels should be between 4.0 to 5.4 mmol/L (72 to 99 mg/dL). After eating, the sugar levels can be up to 7.8 mmol/L (140 mg/dL) 3. Cholesterol - The total cholesterol in the body should be less than 170mg/dL. In which the non-High-Density Lipoprotein should be less than 120mg/dL. Low-Density Lipoproteins should be less than 100mg/dL. High-Density Lipoprotein should be more than 45mg/dL. 4. Oxygen saturation – The oxygen saturation in the blood should always be between 95 - 100%. 5. Menopause 6. Pap smear 7. Mammogram 8. PCOD 9. Fibroids 10. Cysts - The normal size of a cyst is up to 3 cm (a little over an inch) 11. Endometriosis (presence of Endometrial Tissue – the lining of the uterus, outside the uterus in the pelvic cavity) and adenomyosis 12. Pelvic infections 13. Uterus cancer in young moms 14. Infertility 15. Osteoporosis screening 16. Colorectal Cancer Screening 17. Flu shot 18. Tetanus-diphtheria booster 19. Two doses of varicella vaccine 20. Vision 21. Sinus, breathing and lung function test 22. Sleep study 23. Dental appointment
It’s the day after Mother’s Day, has life gone back to normal? Mom not being respected and given the importance…
5 Valuable Quarantine Gifts For UR Mom
Nothing can express the strength of motherhood, it's natures highest law. Right since childhood women are naturally designed to have a balance. Call it a supernatural power women are born with, or a power that's cultivated. They're unstoppable and are up and about round the clock no matter how physically drained they are. Selfless & unconditional love is in abundance in their DNA. This mother's day think differently about UR mothers needs 1. Health Ever wondered the importance of UR mom's health and how it impacted the emotions the family. She's made sure UR health was in top shape as a child, its time you do the same for her. Has she had her annual check-up when was the last time she did a mammogram, when was the last time she met her gynaecologist and have you asked her about her general health and wellbeing. Getting to know her aches and pains will help you plan a wellbeing program for her. It is essential to keep tabs on her physical and mental wellbeing as both are related. Arrange all her medical records and keep a tab on her medication. If she doesn't have insurance, make sure she gets a policy or check if UR employer covers UR parents insurance. 2. Relax, Get To Know Her Better How well do you know UR mom? When was the last time you chatted with her about her likes and dislikes? Women believe in multitasking and sometimes can have stress or anxiety related to this, but will hardly complain. Let her loosen up a bit. Give her a head massage, clean her feet and apply the cream, stretch her out. These are small gestures but will make her feel special and show that UR intentions are pure. Don't bring up touchy topics, keep things light-hearted. 3. Cook Healthy Gone are those days when you cook fatty fancy elaborate meals for people you love. Healthy cuisine is now the most fashionable and shows U care about the person and the planet. Make a healthier version of a dish she makes. You mom will love everything you make, this can be UR subtle way of teaching her to change her eating patterns as well. Starchy sugary foods will end up giving her diabetes or hypertension. Spicy foods will give rise to stomach issues. Remember she has started ageing, and this means her food choices and portion size have to change accordingly. 4. Revisit Memories Revisiting old memories is like therapy. It takes you back to a happy place. Make a mental list of all the happy moments and experiences you have shared together. Going over these memories will teach you to value relationships and how to nurture current ones. It's an important lesson for a lot of us who prefer nuclear families these days. Create a list of experiences that you want to create in the future, these are moments you will treasure and realize their value at a later date. 5. the Hobby Experience Due to her schedule, there might be many hobbies that have taken a back seat. Help her retrace the steps back to hobbies she likes, such as art, craft, gardening, music etc. Help her reorganize her schedule to incorporate hobby time in her life here on. Motivate and encourage her. Make hobbies a way for her to earn, be independent and express herself. UR mother deserves this.
Nothing can express the strength of motherhood, it’s natures highest law. Right since childhood women are naturally designed to have…
Celebrating The Red Cross Society
Keeping humanity alive through voluntary humanitarian work across the globe, Red Cross Society is spread in more than 180 countries. Their fundamental principles are to help during a disaster, emergencies and provide healthcare to people that are from the vulnerable communities. To celebrate the establishment of such a wonderful organization, the 8th of May is marked as World Red Cross and Red Crescent Day. COVID-19 Crisis On the international forefront, the IRCF (International Federation of Red Cross and Red Crescent Societies) is working on guidance, preparedness, contingency, recovery after the pandemic, Staff/volunteer health and wellbeing, mental health and psychosocial support, risk communication, community engagement, rapid training for community response, water, sanitation, hygiene, basic needs and shelters. They are also raising funds with a target of a hundred and fifty million dollars to help people during the COVID-19 pandemic. The Indian Red Cross Society set up a mobile blood collection units as it’s one of the essential service needed to save lives. Psychosocial Counselling and ensuring the safety of staff and volunteers supporting them during this time of crisis is also available. More than forty thousand volunteers in the country are working around the clock to help vulnerable people with groceries, cooked food, hygiene kits, medicines, drinking water, face masks, sanitizers, towels and ambulance services wherever needed. In the recent Vizag Gas Leakage Tragedy, IRCS volunteers helped in the evacuation and announcement of precautions. They also distributed food & water among the affected families. As their core principles suggest, they are helping in everything they could with a kind heart. Visit www.vizagsafe.in for updated information the unfortunate incident or call 1800 4250 0009. If you are stranded are starving please call 9537622758/ 8790015666. Foundation The establishment of such an organization has an interesting starting point. During the Franco - Austrian war of 1859, a young businessman named Jean Henry Dunant was horrified at the view of injured soldiers helplessly waiting on the battlefield for medical care. After pitching the idea of relief services at an international conference, Geneva, Red Cross Movement took shape. Honouring the country he was born in, he chose an inverted cross of the Swiss national flag as an emblem for Red Cross. Indian Red Cross Society (IRCS) World War I left Indian soldiers without a major relief service to treat their injured body. Though the British Red Cross was established, it was not able to help all those soldiers in need. A bill passed in 1920 to set up an Indian Red Cross Society (IRCS) independent from the British Red Cross helped the organization to stay rooted in India. It operated all over the country through the Delhi headquarter. The Seven Principles Any staff, volunteer or supporter of Red Cross Society represents and abides seven principles that are the core of this organization. They are, 1. Humanity: Budding from respect towards human beings, the Red Cross works to ease the pain inflicted on humans. They are the strong advocates of reducing human suffering without discriminating them on any basis. 2. Impartiality: To treat people solely based on the medical emergency they pose and tend to their needs accordingly. They will not discriminate people based on nationally, race, religious beliefs, class or political opinions. 3. Neutrality: To win the trust of all, the representatives and supporters stay away from controversies that mainly stem from associating themselves with political, racial, religious or ideological vocal views. 4. Independence: They retain their autonomy status in the countries they are established in by abiding the laws of the respective countries. It gives them the authority to offer their services to mankind independently. 5. Voluntary service: It is not prompted by a desire for gain in any manner. 6. Unity: Only one Red Cross or Red Crescent establishment should be there in a country. While carrying out their humanitarian services, they should encourage understanding, fellowship, cooperation and lasting peace amongst everyone. 7. Universality: Red Cross doesn't discriminate. The 189 countries have equal status and share similar responsibilities. They believe in helping each other. Programmes in India Promoting humanitarian principles and values: To help people by promoting the above seven core values and believes. Disaster Relief: Provides relief during natural calamities like drought, earthquake, floods, cyclones and other natural disasters. Disaster response: Cater to the needs of people who are hit by disasters and are vulnerable. Disaster preparedness: A workshop is conducted based on strategic planning, community preparedness, disaster management structure, etc. Other Activities • Blood Bank • Awareness and prevention of HIV / AIDS • Hospital Services • Home for Disabled Servicemen • Vocational Training Centre • Tracing Activities • Maternity and Child Welfare • Family Welfare • Nursing How To Volunteer For The Red Cross Society Wanting to do something for the community is a noble thought. IRCS provides you with a path to bring some joy to the needy. Here is how you can serve. Consult UR nearby Red Cross branch Enrol Go through the orientation process Get to know the several viable ways that IRCS provides you to serve Get in touch with UR team and do UR bit And just like that, you opt to serve this historical society!
Keeping humanity alive through voluntary humanitarian work across the globe, Red Cross Society is spread in more than 180 countries….
All About The Mango Pickle
What's the first thing that comes to UR mind when you see unripe/raw mangoes? Lip-smacking avakaya pickle or kaachi keri lathered with salt and chilli. Both might taste great, but pickles/pachadi is my favorite. Pickles have been in the Indian cuisine for as long as we can remember. Talking about pickle my grandmother has her very own recipe which she calls Theeyati Aava - Avakaya Pachadi - mango pickle with my grandmother's secret ingredient, which binds all the flavors together! Scroll down and find out how to make my family's avakaya pachadi and get to know more about raw mangoes! Since there isn't direct heat applied, most of the nutritious content is preserved. In fermented pickles healthy bacteria help to break down the hard-to-digest cellulose in foods. Some natural sugar is also broken down. This assists in keeping fermented food safe and less likely to spoil (salt helps in preservation). It also helps in the increase of good bacteria in your gut. Ginger is a great anti-inflammatory and garlic builds good immunity. Fenugreek powder helps in stabilizing the insulin in the body. Oil-based achars ingredients have multiple health benefits. Mustard that is a usual medium for pachadi aids in digestion. The pungent nature of mustard balances out the sourness from the mango and enhances the flavor. Pickling is one of the most traditional ways to ferment veggies and eat them throughout the year. This preservation is done with fresh ingredients like mustard, peanut oil and spices in the right proportion. Its super healthy for the gut, as the fermentation process generates healthy gut bacteria that reboots UR gut. If you have diabetes, heart issues or have suffered from stroke or hypertension, avoid regular use of pickles or achar. Additional salt intake through consuming excessive achar may aggravate UR health further. Consuming achar like a curry can disrupt UR digestive system. While it's always good to know our favorite foods are good for us too, remember that pickles are also super-high in sodium. If not eaten in moderation, it can cause bloating, water retention, high blood pressure and other health concerns. One teaspoon a day should be UR maximum intake. Consult our certified and trusted nutritionists to know more. Ways To Use Raw Mango In pickles Snacks Salads Ferment them in vinegar Nutritional Values Of Raw Mangoes VS Ripe Mangoes (per 100 gm) Source: USDA.gov Raw Mangoes (per 100 gm) Ripe Mangoes (per 100 gm) Calories = 60 Kcal Calories = 72 Kcal Carbs = 14.9 g Carbs = 17.6 g Vitamin C = 36.4 mg Vitamin C =30 mg Potassium: 168 mg Potassium = 161 mg How long can raw mangoes be stored? What's the best way to store them for optimal nutrition? The duration of storing mangoes is usually five-seven days. Pickling or fermenting mangoes is one of the best ways to get the most nutrition. Mango Pickle with Jaggery -Theeyati Aava Avakaya Pachadi Unripe mangoes: 10 Groundnut oil: 1 litre Cumin powder: 50 g Fenugreek powder: 20 g Ginger paste: 100 g Garlic paste: 100 g Turmeric powder: 1 tbsp Mustard powder: 500 g Salt: 500 g Red chilli powder: 500 g Chickpea: 50 g Garlic cloves: 100 g Jaggery: 500 g Step 1: Start by cutting the mango in half and make two more halves of each piece, until all the mangoes are square like. Step 2: In a large bowl, add one litre of oil and let it boil. When its warm add cumin powder, fenugreek powder ginger and garlic paste and mix well. The warm oil helps to enhance the flavour of the spices. You can either use UR hands or a hand blender to mix the ingredients. After mixing the ingredients, add turmeric and mustard powder and mix well. Step 3: Add salt, and red chilli powder and blend everything together. Add the chickpeas, remaining cumin powder and garlic and mix well. Now, coat the mangoes in oil, use UR hands, wear gloves to mix the mangoes into the pachadi masala until the cut mango pieces are fully coated. Step 4: Lastly, my grandmother's secret ingredient- jaggery mixed with oil also goes in the pachadi. Transfer the pachadi into an achar jar. This is based on how sweet you like UR pachadi. I used half the quantity recommended. Note: Cover the lid with a cloth and securely tie it. Let the pachadi rest for three days, add oil, chilli powder, salt etc. if needed and check the taste. Mango pickle has many health benefits like improving digestive health, providing vitamin C, and helps in generating healthy gut-flora. Relish in limited quantities.
What’s the first thing that comes to UR mind when you see unripe/raw mangoes? Lip-smacking avakaya pickle or kaachi keri…
Dance To Set Your Spirit Free – Learn The Moves!
Dance is an art form and also a way of communication in different cultures. It is performed and enjoyed the world over. Dancing is also a great way to increase fitness and improve UR social skills. A popular exercise form, dancing helps to reduce anxiety, enhance self-esteem and improve mental health. For me, dance is attitude. It is how you express yourself and the vibe of what you feel within. When people dance together there is a feeling of togetherness and great joy is experienced. This enhances communication and brings about acceptance and trust in UR own ability, leading to a sense of freedom. Dance can transform UR mind, body and soul because it can be described as something you try to interpret. So when you’re happy and dance – you can feel the joy within. If you dance when you’re sad, you will become aware of the expression. Or if you’re nervous and dance, you will be able to experience your environment better and take in the positivity around you. Dancing can really change your life! When you dance, you give UR body a lifetime of health benefits, even if you are dancing just for fun. But when you dance in a coordinated, systematic way you can improve your health immensely. In fact, doctors sometimes recommend structured dancing because it’s a safe and helpful way to exercise. Dance also plays a significant role in mental well-being. I feel a healthy mind can express well and what’s better than expressing every emotion through dance! So you know what you’re feeling and what you’re seeing. The positive effects of dance on mental health is due to the increase in self-esteem that you experiences as a result of moving UR body to the music, working together with others and interacting with people and making friends. There is a connection between UR body, mind and emotion. So when you dance, UR overall health is increased with this activity. Also, the actions you are required to do while dancing engages UR muscles and help to make you strong from within. Dancing also helps you to get rid of the tension and fatigue that is caused by stress. The health benefits of dance depend on the form you choose to take up but all dance forms improve your health by making you strong and agile. Dancing also helps to improve UR balance and coordination. If you want to increase UR flexibility, it’s best to opt for the ballet and contemporary dance form as these forms have a lot to do with how you project yourself, how you throw UR body, how you express yourself and how you emote through feelings. Dancers always strive for precision and one of the toughest dance sequences we’ve choreographed so far is for the film ‘War’ for the song ‘Jai Jai Shivshankar’ where Tiger Shroff and Hrithik Roshan are dancing together. It was really challenging because we had to perfect perfection, and that’s very tough because it’s not just one who is perfect but two. So basically we had to perfect perfection twice! I love Charan’s style of dancing - he’s got a natural swag. His efforts are so smooth, and he’s got a great vibe! But knowing him, he probably burns a tremendous amount of calories for his dance sequences because his songs are quite hectic and dramatic. That being said, remember that the amount of calories you burn while dancing depends on the duration, the music, and the kind of dance you choose to do.
Dance is an art form and also a way of communication in different cultures. It is performed and enjoyed the…
Stuff To Think About While Cooking
Stuff To Think About While Cooking Our kitchens are considered to be the heart of our household. It is where we cook food and spend time with our loved ones, so it is quite natural to expect the heart of our household to be spick and span at all times. This is why cleaning and sanitising UR kitchen should be taken seriously, especially with the coronavirus scare. We have to do our part in sanitising our homes and ourselves to stay healthy. Hygiene and health go in hand. It’s not just meant for keeping UR kitchen hygienic, cleaning gets rid of harmful germs, bacteria, pests and keeps diseases away. All of which tend to thrive in unhygienic spaces of UR house. Well, I have a few helpful tips, which have always helped me and can help you too in keeping UR kitchen spick and span. Kitchen Hygiene 101 Wash your hands with soap. This is a no brainer and should be done religiously every time you are cooking or doing something in the kitchen. Make sure UR nails are short, clean and without nail polish. Keeping UR nails short avoids food from getting stuck, and any nail discolouration that can happen from the yummy masalas added in our food. Wearing hair caps while cooking or giving it to UR staff while they cook, avoids any unwanted hair in UR food. Ventilate UR kitchen, open as many windows as possible, turn on the exhaust fan to get rid of stagnant air, unpleasant smells and to avoid sweating while you cook. Be happy when UR cooking, because happy people put a lot of positive energy into the food. Invest in one-time use gloves to avoid getting your fingers cut, avoid touching or contaminating any food. This can be easily given to UR staff to maintain hygiene while cooking. Have two cutting boards, one for veggies and fruits and one for meat only. Wash UR cutting boards after every use to improve their shelf-life and basic hygiene. Maintain separate knives for vegetables and meat. This prevents any remnants left behind on the cutting board from contaminating other food items Wash UR veggies and fruits with warm water and salt to get rid of germs, wax and harmful contaminants. Hygiene and health go in hand. It’s not just meant for keeping UR kitchen hygienic, cleaning gets rid of harmful germs, bacteria, pests and keeps diseases away. Clean and wipe the kitchen counter & stove after cooking to ensure there are no grease or food stains to keep UR kitchen clean and pristine. Sweep and mop the kitchen floor to avoid stickiness, stains and pests. This makes you feel good when UR cooking too. Declutter UR shelves and pantry every month to get rid of expired food and unwanted pests, to maintain cleanliness and hygiene. Keep UR food storage containers clean by washing them frequently avoids mould, pests, and food contamination. Throw small and medium-sized food particles in the garbage before washing utensils to avoid clogging the sink. Don’t forget to clean the bottom of UR sink too. Clean UR refrigerator and microwave every week or on a monthly basis with a wet cloth to keep them clean, odour-free and hygienic. Things to remember Always wash your hands whenever you are cooking or in the kitchen. Avoid touching UR hair, phone or face while cooking, because this can cause unwanted bacteria and other contaminants to compromise our food. Wash your dishes and cooking utensils thoroughly after every use. This helps avoid food poisoning and other tummy and health woes. Throw out the trash regularly to avoid unpleasant smells, house flies and germs from lurking around in your kitchen. Deep clean UR kitchen once every month to keep UR kitchen sanitised and avoid contamination of food and curb pests like cockroaches. Label food items and turn UR organisation skills up-a-notch try labelling spices, grains, lentils and other food items to avoid confusion while cooking. With these kitchen hacks and tips, you have no scope of going wrong in keeping UR kitchen spick and span. Tag our URLife and let us know about UR kitchen cleaning hacks and tips.
Stuff To Think About While Cooking Our kitchens are considered to be the heart of our household. It is where…
British Heart Foundation Diet
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve felt the urge of turning to a stringent short-term diet plan or a weight loss program? All of these have one thing in common, a promise to deliver fast and promising results. While it is not recommended to follow a hardcore diet meal plan on a daily or long-term basis, some may beg to differ. With all the peer-pressure, body shaming and other emotional troubles we face or experience in our lives can sometimes cause us to succumb to unhealthy eating patterns and habits. But, there is one diet which is simple, diverse and result-driven and goes by the name of British Heart Foundation Diet. So, scroll down a little more and find out more about this fab three-day diet plan. What’s the British Heart Foundation Diet & how does it work? The British Heart Foundation diet is a calorie- restrictive diet designed to promote weight loss. The first three days of this diet, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. This weekly cycle can be repeated until you reach UR desired weight, but in a healthy manner. Anyone with health concerns like hypertension, diabetes or heart disease should try and avoid this diet as it may not suit you. The first three days, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. 3 day diet plan Breakfast Black coffee or tea with low-fat sweetener + ½ orange + 1 slice of toast with 1 tbsp peanut butter Day 1 Lunch ½ (113g) a cup of tuna + 1 slice of toast + Black coffee/tea/water* Dinner 3 oz (85g) any lean meat + 1 cup of (110g) of green beans + 1 cup(128g) of carrots + 1 cup of vanilla ice cream + 1 medium apple + Black coffee/tea/water* Day 2 Breakfast Black coffee/tea/water* + 1 egg (served any style) + 1 slice of toast + 1 banana Lunch 1 cup (226g) of tuna or cottage cheese + 5 plain crackers + Black coffee/tea/water Dinner 2 hot dogs (without bun) + ½ cup (64g) of `carrots + 1 cup of broccoli or cabbage + 1 banana + ½ cup (68g) of vanilla ice cream Day 3 Breakfast Black coffee/tea/water* + 5 plain cracker + 1 oz (28.35g) of cheddar cheese + 1 apple Lunch 1 hard boiled egg + 1 slice of toast + Black coffee/tea/water* Dinner 1 cup of (226g) of tuna + 1 cup (128g) of carrots + 1 cup (100g) of cauliflower + 1 cup (160g) of melon + ½ cup of (68g) of vanilla ice cream + Black coffee/tea/water* Condiments Allowed On the 3 Day Diet Lemon juice Salt and pepper Mustard Cooking oil spray Variations On The 3 Day Diet Orange instead of grapefruit Tuna instead of cottage cheese or vice versa Frozen yoghurt instead of ice cream Cauliflower instead of broccoli and vice versa Green beans instead of broccoli or cauliflower Beetroot instead of carrots Toast instead of 5 plain crackers Eating Hacks Get an early start to every meal; timely eating habits avoids you from skipping your meals. Doing so can help you understand how important it is to monitor UR food intake and inculcate healthy practices. Break UR fast with high-protein foods this keeps you satiated for much longer and gives you the energy you require throughout the day. Eggs, sprouts, oatmeal, or a smoothie are good sources of protein. Keep UR lunch low carb and avoid feeling the lazy buzz. Try including a veg sabzi, brown rice or rotis and lentils. Have light dinners to avoid indigestion, upset stomach and heartburn. Try eating grilled veggies, some protein or a bowl of soup. Burn those calories after dinner or lunch. Go out for a short walk, take the stairs, exercise, or walk while you talk on the phone. When in doubt, consult, no one can give you sound advice better than a certified nutritionist or trusted nutritional advisor. They can help you avoid unnecessary health concerns, poor food habits and more. Avoid sugary beverages, sodas, artificially flavoured foods, fried food, junk food and calorie-filled foods. Myths & Facts On British Heart Foundation Diet Myth 1: You are on a diet for only three days. Fact: This is not true. Even though this diet is designed for 3 days, you however should continue to manage and observe your calorie intake for the remaining days of the week. Myth 2: This is a very healthy and nutritious diet. Fact: This diet is not low-fat, low cholesterol, or a low-sodium diet, it is only a low-calorie diet. As a result, it is not a healthy or suitable choice for individuals with health concerns like high cholesterol, hypertension, diabetes and heart disease. Myth 3: You don’t need to count calories in this diet. Fact: Whether UR following a 3 day diet programme or the rest of the four days of the week, you have to keep in mind to eat in moderation. If UR switching one type of food with another, for instance a non-vegetarian option with a vegetarian one, while making sure the calorie intake still remains the same. Whip your waist into shape. Now, you can also get UR personalised 3-day eating plan from one of our trusted and certified nutritional advisors. Don’t fall short on UR wellness, consult our nutritionists to get the best results to enhance URLife, health and nutrition.
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve…
Nutritional Gains Of A Cauliflower
Nutritional Gains Of A Cauliflower Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let's find out what this veggie can do for you health-wise. Nutritional Values Of Cauliflower A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process. Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use. Table Source: USDA For 100gm of cauliflower (raw) Name Amount Unit Water 92.1 g Energy 25 kcal Protein 1.92 g Total lipid (fat) 0.28 g Carbohydrate, by difference 4.97 g Fibre, total dietary 2 g Sugars, total including NLEA 1.91 g Calcium, Ca 22 mg Iron, Fe 0.42 mg Magnesium, Mg 15 mg Phosphorus, P 44 mg Potassium, K 299 mg Sodium, Na 30 mg Zinc, Zn 0.27 mg Copper, Cu 0.039 mg Selenium, Se 0.6 µg Vitamin C, total ascorbic acid 48.2 mg Thiamin 0.05 mg Riboflavin 0.06 mg Niacin 0.507 mg Vitamin B-6 0.184 mg Folate, total 57 ug Folate, food 57 ug Folate, DFE 57 ug Choline, total 44.3 ug Lutein + zeaxanthin 1 µg Vitamin E (alpha-tocopherol) 0.08 mg Vitamin K (phylloquinone) 15.5 µg Fatty acids, total saturated 0.13 g 4:0 0 g 6:0 0 g Where Does UR Cauliflower Grow? Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha. Upsides Of Eating Cauliflower Rich in antioxidants and phytonutrients that protect against cancer. Great source of vitamins and fibre. Low in calories, helps with weight loss and weight management. Strengthens our bones, improves heart health. Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function. Regulates the immune system and inflammation. Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese. Improves insulin sensitivity. Helps in preventing oxidative stress. Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body. Raw Vs Cooked Cauliflower Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it's basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas. If you've already had a bit too much to eat, then here's a simple remedy to get rid of gas. Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients. Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go. Myth 2 The stems and leaves of cauliflower are edible and nutritious. It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate. Myth 3 Cauliflower only comes in one colour. Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too? Orange has the most amount of beta carotene out of all the cauliflower variants. Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring. Green looks like the cauliflower but has the chlorophyll content found in broccoli. If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.
Nutritional Gains Of A Cauliflower Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can…
Cauliflower Curd Like Rice
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Cauliflower Curd Like Rice Ingredients Finely chopped cauliflower - 2 cups Water - 1 cup Yoghurt - 1 cup Salt as per taste For tadka Ghee - 1 tbsp Mustard seeds - 1 tsp Cumin seeds - 1 tsp Dry red chilli - 2 Curry leaves - 10-12 Preparation Step 1: Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Step 2: Strain the cauliflower and transfer the cauliflower into a bowl. Let the cauliflower cool for a few minutes. Step 3: For the tadka, heat 1 tbsp of ghee in a pan. Add mustard seeds, cumin seeds, two dry red chillies and curry leaves and fry until they turn golden brown and set aside. Step 4: Add a cup of yoghurt to the cauliflower mixture. Mix well, add salt as per taste and pour the tadka over the cauliflower rice. Your cauliflower rice is now ready to serve!
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the…
Unheard Health Benefits Of Squatting In The Indian Toilet Position!
Every exercise helps tone UR body but a few positions have extraordinary benefits. Squatting Indian toilet style is one such exercise! Sitting in this position not only helps tone UR thighs, legs and glutes but also enhances UR gut health and eases bowel movements. The squatting position improves your flexibility and is also a good weight-bearing exercise that helps keep bones strong, says Dr. K J Reddy, Senior Orthopaedic Consultant and Joint Replacement Surgeon, Apollo Hospitals. According to him, most daily activities only use a maximum of 90 degree flexion at the knee. However, the knee joint is capable of flexion of up to 180 degrees and the joint is not used to its maximum potential frequently. All the joints in the body have synovial fluid which provide nutrition to the cartilage in the joints. The cartilage depends entirely on this fluid, as it has no blood supply of its own. The fluid acts as a blood substitute for the cartilage. To produce the fluid two factors are required: movement and compression. If the joint is not going through its full range of movement, nutrition will be compromised due to decreased synovial fluid production. This is what happens with the knee and hip joints - due to the lack of nutrition they start to degenerate at an earlier stage. This proves the importance of keeping active and moving joints to reduce degeneration. Squatting involves the full range of movement which helps to get rid of stiffness in joints. The squatting posture also enhances balance. It’s good to practice sitting in the Indian toilet position to make UR back strong. This in turn will help you walk, stand and sit better. Dr. Reddy recommends squatting for five-ten minutes each day (for those who don’t suffer from any previous knee or back problems). Ensure you don’t take up squatting suddenly, as it can damage the muscles and cartilages around UR knees. If you are fit, then UR knee joint will be able to handle it without any excessive damage. When you squat down, you bend UR knees and stretch UR legs. Every muscle in the legs is used while sitting in this posture. It makes UR leg muscles, hips and calves strong and enhances flexibility. When you squat UR colon is naturally compressed as the weight of UR torso is pushed against UR thighs, says Dr. K.S. Somasekhar Rao, Gastroenterologist & Hepatologist, Apollo Hospitals. Squatting also helps in coordination and strengthening of various pelvic floor muscles and requires you to strain less during defecation. This may be a taboo subject to discuss, but apparently sitting in the toilet and not squatting, can take a toll on our health. Squatting for defecation may be considered uncivilized but sitting on the toilet not only causes health hazards but also delays the elimination process. In the past, the royal families of Britain and the incapacitated used pedestal toilets. This practice soon filtered down to the common people and to the people in the third world countries. Many industrialized countries of the world also adopted the chair-like toilet. Postures adopted for defecation vary according to culture but worldwide, sitting or squatting is most common. Traditional Indian toilets require the squatting position but people in urban India prefer western toilets which require a sitting position. Squatting is a more beneficial posture as it leads to relaxation of the muscles concerned with fecal continence and defecation (puborectalis muscle), thus it widens the recto-anal angle, protects the pelvic nerves from damage due to less straining and offers better and complete elimination. In the latter part of the 19th century, there was a surge in pelvic diseases linked to the alteration in toilet habits. But the theory that posture during defecation can cause diseases of the bowels was ignored at that time. From the beginning of time, humans have always been squatting to defecate, evident by the fact that children from every culture unconsciously squat for defecation. This is because the human anatomy is naturally designed to function better in this position. The squatting position is considered to be the most appropriate way to defecate as the abdominal muscles work better and there is total elimination, unlike with the sitting posture whereby the abdominal muscles are not supported leading to health hazards later on. It seems like the human body is actually designed to eliminate waste while squatting, as sitting makes elimination incomplete and difficult. If you’ve been experiencing bloating, constipation and hemorrhoids, sitting on the toilet may be to blame! Dr Rao further explains that the squatting posture helps to relax the puborectalis muscle leading to the straightening of the anorectal angle which in turn allows the bowels to eliminate fully. By squatting, the kink - which is at the rectum entry point, is unlocked as the sigmoid colon is lifted. The sigmoid colon is the s-shaped last portion of the large intestine that leads to the rectum. As pressure is taken off from the puborectalis muscle by squatting, incontinence is prevented. Coordinated movement of multiple abdominal and pelvic muscles results in a normal defecation process. Uncoordinated movement of pelvic floor muscles (Pelvic dyssynergia) is the most common cause of constipation seen in all age groups. Predominantly females after child-bearing age are most affected. The squatting position during defecation is recommended to ease constipation of any type. Despite the multiple health benefits of squatting in the Indian toilet style, Dr. Reddy warns that before you take up this exercise, it’s good to be mindful of the fact that if this posture is held for too long, it can also cause joint damage and also lead to osteoarthritis, according to some studies. Do things in moderation, make small lifestyle changes and see a drastic difference in UR health.
Every exercise helps tone UR body but a few positions have extraordinary benefits. Squatting Indian toilet style is one such…
Beetroot Pachadi
Wash, peel and grate the beetroot. In a pan, add oil, , chana dal, coriander seeds, mustard seeds, urad dal and dry red chillies and fry them until they turn golden brown. Remove them from the pan, and keep them aside. Ease: 5 Approximate cost: INR 50 Serving size: 6 Cooking time: 20 minutes Nutritive value (per serving) Energy: 267 Kcal Carbs: 20.2g Protein: 9.2g Fat: 15.8g Fibre: 10.9g Ingredients ● Beetroot - 500 gms ● Dry red chilli - 10 ● Urad Dal - 5 tbsp ● Chana Dal - 5 tbsp ● Coriander seeds - 3 tbsp ● Mustard seeds - 3 tbsp ● Cumin seeds- 1 tbsp ● Garlic - 10 pieces ● A small ball of tamarind ● Oil - 5 tbsp or as per taste ● Salt as per taste Preparation Step 1: Wash, peel and grate the beetroot. In a pan, add oil, , chana dal, coriander seeds, mustard seeds, urad dal and dry red chillies and fry them until they turn golden brown. Remove them from the pan, and keep them aside. Step 2: In the same pan, add beetroot, salt and tamarind and fry it for 10- 12 minutes on low flame, while stirring the beetroot frequently. Step 3: Now blend urad dal, chana dal, coriander seeds, mustard seeds, cumin seeds and dry red chillies into a fine powder in a mixer. Step 4: Add beetroot, garlic and tamarind, with the powdered spices and blend until it turns into a rich puree/paste. Your beetroot pachadi is now ready to be served. Pair UR beetroot pachadi with ghee rice and dal or use the pachadi as a spread on a sandwich.
Wash, peel and grate the beetroot. In a pan, add oil, , chana dal, coriander seeds, mustard seeds, urad dal…