Heal UR life: How to deal with addiction?
Heal UR life: How to deal with addiction? Addiction is a process that doesn't happen overnight; it is a gradual process. It can be a habit or compulsion to do anything. From shopping endlessly to alcohol to drugs and even domestic violence, it is a dysfunction that looks like a 'reward' often lacking the concern of its dire consequences. In this new episode of Heal UR Life, I would like to explain what addiction is, how we can overcome it, and what the best ways to get rid of it! Addiction or dependency is never a good idea, we should always have a choice and you should never be controlled by what you do. One of the most common addictions that plague youngsters of the nation today is smartphones. However, we are addicted to everything around us! It is the accessibility of things in these times that have made us addicted to certain things. Same is the case with certain foods, coffee, tea or even people for that matter. As the preconceived notions go, we need to widen our spectrum of addiction and look at it in a different way from what we already know. According to data from the Ministry of Social Justice, 26% of alcohol abusers and 25% of cannabis abusers show symptoms of dependency in India. When you are dependent on things and they run out, you begin to panic and realise how dependant U R. For example, tobacco is running out during the lockdown period, people who are addicted to nicotine do not know what to do without smokes. Such a situation is never a good sign. You may ask what dependency is and how you can find out if you too show signs of addiction or dependency! Well, addiction is when people consume or use certain things on an everyday basis. In case of alcohol, a person who is drinking every day is more likely to be addicted. Alcohol, cigarettes or drugs give the abuser a sense of compulsion, or the need to have it, which leads to struggle. Once that habit kicks in, there is no stopping. I like to call it the three Cs of addiction—compulsion, Craving and Loss of Control. Drinking every day and suddenly going cold turkey might not be a sure-shot sign of addiction from a diagnostic point of view. The signs and symptoms have to show for about a year to be called an addiction. Call it an excessive drinking habit or binge drinking, an addict tends to drink despite showing signs of difficulty in social behaviour at work, in a relationship or even when facing financial constraints. Signs of an addict • Unable to stay away from the substance • Lack of self-control • Denial of their problem causing behaviour • Lack of emotional responsibility Drinking pattern is one of the first things that's checked among people. Questions like how many drinks do you take, frequency of drinking, among others describe addiction. The body becomes dependant and gets used to alcohol and with time you need to drink more to get the same effects. Moving on to drugs, the features of addiction remain the same. The three Cs stay the same. The difference with drugs is that immediate consequences start showing right after consumption. For example, cocaine starts showing its effect instantly, but cigarettes take years to show its problems. Marijuana doesn't cause physical dependency like in the case of nicotine or alcohol. It's more psychological with cannabis and the sort of addiction that takes years to realise. The problem with drugs, alcohol and nicotine is that over time, you crave it because of the physical dependency on it. Addiction meter Alcohol – Most toxic substance Cocaine – Psychotic behaviour Smoking – Most addictive chemical Sleeping pills/tranquiliser – Develop tolerance, highly dependant With the lockdown in place, withdrawal symptoms start showing up due to the lack of supply. This is when a feeling of anxiousness and irritability will kick in. Insomnia and anxiety will show up as well. Restlessness and shakings in significant cases are very apparent. In severe cases, an addict can also get fits, get confused, develop psychosis and can go into a coma as well. As far as dealing with addicts is concerned, severe patients need to be taken into a hospital emergency instantly. Family & loved ones face the most trauma in such situations. I suggest that the family or an individual should grab this opportunity of the lockdown to seek professional help if the addiction is too strong. Medicines like tranquilisers work on people who have mild withdrawal symptoms. However, those with severe withdrawal symptoms require detoxification medicine as a substitute. These medicines are available strictly on a prescription basis. Online consultation is one way to get a prescription for these medications if you are feeling severe withdrawal symptoms. The alcohol withdrawal symptoms can show up within 48 to 72 hours, and medical help is necessary as it can be dangerous. Nicotine, on the other hand, can take a week or two to show withdrawal symptoms. However, a healthy diet and increasing exercise can help you come out of the addiction. Don't panic, seek medical help and let the medical professional figure out UR category of addiction to suggest appropriate treatment options. There is nothing wrong with seeking medical assistance. Will power is required to stay off something, but first, seek medical help to deal with addiction or substance abuse. When I meet an addict, it is always about asking the right kind of questions and open-ended questions that are comforting. Qualified practitioners never demean their patients, in fact, act as a solid support system. Questions like "Tell me about UR drinking habits?" "Do you think you drink more than you should?" "Has drinking gone up with time?" are the right way to get answers. It is these kinds of questions that people open up to and finally acknowledge their problems. When they are ready for reform, a gentle nudge from loved ones helps them come out of addiction. If you have any questions regarding addiction, please email me at email@example.com.
Heal UR life: How to deal with addiction? Addiction is a process that doesn’t happen overnight; it is a gradual…
Secret To Choosing Healthy Groceries
As the saying goes, ‘you are what you eat,’ and you eat whatever is on UR grocery list. If you…
Let UR Skin Speak Volumes About UR Health
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking skin. With that being said, peer-pressure can also get the best of you, especially in a competitive atmosphere such as a meeting or party. U R what you eat and UR skin shows it. Water purifies UR skin by flushing out toxins, resulting in reduced inflammation and water retention You can also calculate how much water UR body needs by using this handy formula. UR weight (in kgs) X 0.033 = how much water you should be drinking in a day. Vitamin C-rich fruits like lemon, orange and pineapple help you maintain the integrity of UR skin’s texture and elasticity. The best part about vitamin C-rich fruits is you can eat them or even apply them directly on U R skin as a mask. Green tea is rich in antioxidants and is highly recommended for glowing skin. It is also known to remove toxins from your body and has an anti-inflammatory effect. Consume before 4pm. Place the used tea bags in the fridge so they can be used as an eye pack when UR eyes are tired or puffy. Almonds and walnuts are loaded with vitamin E and selenium, which protect your skin from harmful U.V. rays and boosts immunity. Zinc and selenium in nuts are excellent antidotes for acne. Use almond oil as a natural body moisturiser post UR shower and dab dry with a towel lightly. Sweet Potato is a superfood with excellent antioxidant properties in the form of beta-carotene, that converts into vitamin A which repairs UR skin cells. 2 Fab Sweet Potato Facepacks Facepack 1 To reduce oiliness Boil one or half a sweet potato. After the potato is completely boiled, mash it thoroughly. Add a tablespoon of honey and apply it on your face and wash it after five - ten minutes. Face pack 2 Reduce puffiness around UR eyes and lightens dark circles Cut sweet potato into two slices and place it on UR eyelids. Remove the slices after five to ten minutes. Flaxseeds are essential fatty acids (omega 3 fatty acids) that maintain the moisture of UR skin. A teaspoon of flaxseeds powder works wonders for anyone with dry skin or allergies. Beetroot is a colourful vegetable rich in beta carotene and phytonutrients that boost gut health and keeps your skin healthy. A small glass of beetroot juice can help purify UR blood making your skin look clear. Diet For Healthy Skin Early morning Hot water with lemon and honey or green tea Breakfast Oatmeal with almond powder + half apple+ almond milk and honey (optional) Mid morning snack Smoothie or fruit ( watermelon, papaya or apple) with green tea Lunch Carrot & tomato soup 2 rotis+ spinach daal with okra or carrot, peas or poriyal sabji and 1 curd or cucumber raita Evening snack- Sprout salad or raagi java Dinner – Spinach soup + fish and steamed veggies Pre bedtime snack- Apple or Buttermilk+ 1 tsp flaxseed powder Miracle drink for Skin - Skin Smoothie Prep 5 minutes Ingredients 1 tomato 1/4 beetroot 2 stalks coriander 1 tsp Chia seeds 1/2 tsp lemon juice Salt and pepper Preparation Wash all the ingredients Peel beetroot and cut it into small pieces Dice tomato and coriander finely Soak chia seeds for 20 minutes Blend all the ingredients and serve chilled Love the skin U R in by trying our customised diet plans and get healthy and radiant skin.
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking…
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…
How To Store Food During Quarantine And Summer
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are buying more than we can consume during this period. Doing so gives us a false sense of food security. Unfortunately, this is causing excess food wastage during this hour of crisis, especially with perishable food. Storing UR food increases its shelf life and is extremely budget-friendly. Come to think of it; it isn't a bad idea to revamp an unused space in UR home and set up a pantry. Not just for emergencies, pantries work well during any time of the year too. Be it an emergency or a pandemic; you should not be anxious about starvation. Here is all the information that you needed. Cereals. The common problem that we face with storing cereals is dust, insects and moisture. Corn, wheat, rice, and oats in an airtight container/ bag is the safest way to keep them healthy. Make sure to mark your bags or container with the expiration dates. They are fresh for five months. After that, if you miss the crispness of the cereals, just spread them on a baking tray and give them 5 minutes in the oven at 350 °F before cooking them. Legumes & Pulses. Regularly infested by weevils, legumes/ pulses will be safe in an airtight glass container. Mason Jars are excellent to store them. As an extra precaution, add a bay leaf to the container as it prevents weevils. Make sure that there is no direct sunlight on the jars. If weevils are already breeding, refrigerate the bad for two weeks. Store them after getting rid of the weevils skeletons. Their shelf life will be around a year. Flours. Various flours like all-purpose, wheat, ragi, white, bread, cake, and self-rising flour get infested by insects or weevils. After purchasing these flours, chuck them into your fridge, transfer them to a food-grade airtight container after two days. This will keep away the flour from moisture and insects. Flours easily absorb odours, sterilize the container before storing the flour. Better to consume the flour within a year of storage. Dairy Products. The ideal temperature to store dairy products is 2°C to 4°C. Every refrigerator comes with a specific place to store dairy. This helps in protecting the diary products to absorb odours of the neighbouring ingredients. Always check the expiry date before buying and using dairy products. Herbs and spices. Wash and remove wilted and damaged leaves of the herbs. Cut the roots off and place the herbs in a ziplock bag or perforated bag. They stay fresh when you store them in the coldest part of the fridge (do not freeze). They will stay fresh for a week. For UR whole spices, seal them in an airtight container and keep them away from direct sunlight. They can be used for around two years. Use the ground spice before six months. Store the ground spices in an airtight container as well. To retain as much flavour and colour of chilli powder, refrigerate them. Nuts And Coffee Beans. Airtight containers help keep pasta, grains, nuts and other dry foods fresher for longer. Utilize mason containers, or any water/airtight container will do! Purchase entire bean coffee, and granulate it as required to get the best flavour. Store UR coffee beans in a water/air proof and container to keep it fresh, and use within 3-4 days. (In case if you purchased beyond what you can use in a couple of days, freeze the rest to keep it new.) Meat, Fish, And Eggs. For the fish to be fresh and free from contamination, it should be kept in a bag. Place a bowl of ice in the fridge and store your fish on top of the ice. Eat it as soon as possible! You can freeze fish to keep it fresh for longer durations. Store eggs in their unique carton. In case you can't decide if UR eggs are fresh, place them in a cup of water. Fresh eggs usually sink, while old eggs float. Meat and poultry must be kept in its original packaging if you eat it in the next day or two. If not, enclose it in a ziplock bag, then store it in UR freezer. Vegetables. Leafy vegetables like spinach, amaranth and mustard greens are challenging to stay fresh for a long time. Chop off the roots, wash them and pick healthy leaves. Dry them off on a paper towel. Pack them in a ziplock bag with a paper towel. They will stay fresh for 5 days. Make sure not to place them near fruits or raw meat. Potatoes, Garlic and Onions are safe when placed at room temperature with ventilation. Dividing them into little piles prevents rotting. They will be healthy to eat for about a month. If you purchase unripe tomatoes, store them after washing and drying them in a place without direct sunlight. They will take around 12 days to ripen. Store them in the fridge after they are ripe. Use them within two days. Brinjal, capsicums and lady's fingers retain their freshness in the fridge for about 8 days. Wash them and dry them before refrigerating them. Mushrooms in a paper bag is an excellent way to store them. Place it in the fridge and consume them within a week. Cut a firm cabbage and wrap in clingfilm and refrigerate it. It will be fresh for about 2 weeks. If you have an excess amount, make kimchi out of the cabbage to have an additional source of probiotics. Refrigerate a whole cauliflower with its stalk attached to it. Its shelf life is around 5 days. Carrots, beetroot and radishes stay in a refrigerator for up to a week. Wash them and pack them in a ziplock bag. In general, gourds are unpredictable as a minute scar can result in decreased shelf life. Wash them and dry them. Leave them over the counter, they stay fresh for 3 days. When you refrigerate them, their shelf life will be around 8 to 10 days. Fruits • At room temperature, mangoes are safe to eat for five days. When refrigerated, they can be consumed up till a week. • Berries are quick to go bad. Refrigerate them and enjoy them for a week. • Wrap papaya in a clingfilm, and it lasts up to five days at room temperature. Refrigerated papaya is good to eat for up to a week. • It's better to leave a pineapple on the counter as it ripens in about five days. • Muskmelon and watermelon can last up to 10 days at room temperature. Refrigerate them once they are cut up. • Oranges stay fresh and flavourful up to two weeks when refrigerated. • Never refrigerate bananas. Enjoy their natural goodness over the counter for five days before they completely ripen. Quick glance. Room Temperature - cereals, pulses, roots and tubers, bananas, spices and condiments. Cool places - oils and fats, canned foods. Refrigerator - Fruits, vegetables, milk and milk products, eggs. Freezer - meats, icecream, frozen products.
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are…
Give UR Health A Boost With These Spiced Oils
Have you ever tried spicing up UR cooking oils to add an extra zing to UR food? Doing this not only adds flavour to UR food but also possesses therapeutic benefits. Use aromatic oils for pickling and add mind-blowing flavours to UR food. They are amazing with marinades, gravies, salad dressings, dals, and sauces. Here are some DIY spiced oils. CDC states that among returning travellers, respiratory infections are a leading cause for seeking medical care. Upper respiratory infection is more common than lower respiratory infection. In general, the types of respiratory infections affecting travellers are similar to those in non-travellers, and exotic causes are rare. Clinicians should inquire about the details of travel (such as type of travel and travel destinations) when evaluating a returning travellers with a respiratory infection. Why Are We Prone To Infections During The Winter? Changes in temperature Not maintaining hand hygiene Current health concerns Spreading of common colds, viral infections and other illnesses through air Flu Immunity Oil This spicy garlic oil helps in improving immunity and prevents any flu. Ingredients • 5 red chillies Red chillies help in boosting UR immunity levels and fight against illnesses and infections. • 10 black peppercorns Black peppercorns help in soothing a sore throat brings cold relief and eliminates any viral infections. • 1-litre virgin olive oil Olive oil has antibacterial, antimicrobial and antiviral effect s which help fight infections and illnesses. • 5 bay leaves Bay leaves help in treating various ailments, zap UR flu, and give you the relief you need. • 4 cloves of garlic Garlic has a compound known as allicin which converts into other sulphur- containing compounds which give garlic its medicinal properties. This is how garlic lowers UR chances of getting flu, boosts white blood cells in the body and helps you recover faster. Prep 1. Fill a one-litre clean bottle with virgin olive oil, till it is two inches below the rim 2. Add 5 red chillies, 10 black peppercorns, 5 roasted bay leaves, 4 peeled and halved cloves of garlic 3. Cover and store for two-three weeks or until the flavour settles Use it in lentil gravies, meat or even bread. Energy Boosting Oil Do UR energy levels dip during the rainy season? If so, try this energising concoction. Ingredients like star anise, onion and ginger oil are perfect for those grey monsoon months and give you an energy boost! Ingredients • 1-litre sesame oil Sesame oil improves liver health and is a power house of vitamins and minerals. • 3-star anise Star anise acts as a stimulant, improves digestion and boosts energy • 1 onion The phytonutrients in onion help in blood circulation and functioning of the arteries. • 20 g ginger Ginger reduces inflammation and modulates blood sugar levels. Prep 1. Fill a 1-litre bottle with sesame oil till it is two inches below the rim 2. Add 2 inches of cleaned, peeled and lightly crushed ginger, 3-star anise and 1 small diced onion 3. Cover and leave aside for two-three weeks until the flavour is settled Chinese dishes especially seafood and chicken are perfect with the energy boosting oil. This oil works its flavourful magic when its cooked with tofu, paneer, or soybeans. The Detox oil This spiced oil is surprisingly an excellent antioxidant and detoxifier. Ingredients • 1-litre sunflower oil Sunflower oil is rich in vitamin E which protects against colon cancer, it also contains carotenoids which protects against skin, lung and uterine cancers. • 2 crushed walnut halves Walnuts contain glutathione and omega 3 fatty acids which help in natural cleansing of the liver. • 2-inch quill of cinnamon Cinnamon aids in blood sugar control and this in turn aids in weight loss. • Orange rind Limonene and flavonoids present in orange peel help with splenic cleansing. Prep 1. Fill a one-litre bottle with sunflower oil till it is two inches below the rim 2. Add 2 walnut halves that are slightly crushed, a 2-inch quill of cinnamon and a couple of cleaned orange rind pieces 3. Cover and leave aside for two-three weeks or until the flavour is well pronounced Use this oil to make salad dressings, mayonnaise and also as a marinade for chicken, fish and paneer Happiness Oil When UR feeling blue, depressed, hurt, or anxious, all you need to do is start cooking in cardamom and fennel seed oil, and make you feel awesome again! Ingredients • 1-litre rice bran/groundnut oil Rice bran oil has been shown to decrease stress and increase brain serotonin metabolism. • 5 green cardamoms Cardamom is a stress relieving element and a mood elevator. • 1 tbsp. roasted fennel seeds Fennel helps to relieve depression and lift up the mood. Prep 1. Fill a one-litre bottle with rice bran or groundnut oil up to two inches below the rim 2. Add 5 green cardamoms and 1 tablespoon of roasted fennel seeds 3. Cover them and leave them aside for two-three weeks or until the flavour is settled This oil works fab for Indian gravies. Indian food is associated with emotions therefore use this oil to bring a sense of happiness to UR food. Food has medicinal properties. A lot of us don’t realise the affect food can have on us. If UR in tune with UR body & digestive system U can experience a positive change instantly. Happy eating.
Have you ever tried spicing up UR cooking oils to add an extra zing to UR food? Doing this not…
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…
5 shocking workout mistakes UR making
5 shocking workout mistakes UR making Do you sweat a lot in the gym and push the speed of the treadmill as high as you can withstand, but often end up with futile results? Beware! UR workout may cause more damage than good to UR body if precaution isn’t taken. Quick fixes often lead to injuries. Choose lifestyle changes for a minimum of 41 days to start with. While there is a common misconception that warming up is a waste of valuable time during a workout, it is indeed the most crucial aspect for the wellbeing of your muscles. After each workout the body repairs entangled muscles. A 10 minute stretch makes coiled tissues more elastic thus keeping aches and pains at bay. Music does wonders as it helps people forget fatigue and elevates the mood. Reportedly, people run longer and swim swiftly than usual which promotes a higher metabolism while listening to the right kind of music. But music has its downside, listening explosively loud music contributes to hearing loss. The next time you hit the gym, adjust to a comfortable volume and enjoy UR experience! While it’s great to socialise with buddies to keep you motivated, incessant chatter can hamper your effort to achieve UR goal. Conversing too much will divert UR attention from the workout causing severe injury or not getting you the right result in the time spent at the gym. Eight hours of sound sleep is a must before you hit the gym. Insufficient sleep can have adverse effects on your body. We suggest REST over working out when exhausted. Inadequate sleep can hinder weight loss efforts and trigger various health problems. Perfect health includes a balance of Workout, Rest & Nutrition. Sweating during workouts can cause fatigue, muscle cramps and mood swings as the body is depleted of glucose. It’s crucial to pay attention to your irregular heartbeat, dry mouth and dizziness caused by dehydration. While exercising in humid or hot weather, increase UR water consumption by a litre that you regularly consume.
5 shocking workout mistakes UR making Do you sweat a lot in the gym and push the speed of the…
DASH Diet – UR Healthy Choice For Weight Loss
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet stands for Dietary Approaches to Stop Hypertension. It is a high fibre diet that is aimed at reducing blood pressure without medication. DASH diet also shows significant results in losing weight, strengthening UR bone health, managing and preventing diabetes together with lowering cholesterol. The force of blood against artery walls that rises and falls during the day is called blood pressure. When it tends to stay elevated over time, it is dangerous because it makes the heart work too hard. This force of the blood flow harms arteries and organs like the heart, kidneys, brain, and eyes. High blood pressure is hard to detect as it doesn’t show warning signs or symptoms. Once UR blood pressure is high, it generally lasts for a lifetime. If it is not controlled, it may lead to heart and kidney disease, stroke, and blindness. The original purpose of the DASH diet was to lower blood pressure, and studies revealed that it contributes to weight loss as well. The best part of this diet is that you need not subdue UR food cravings. Who Can Adopt The DASH Diet? Anyone can follow the DASH diet. It is a healthier version of UR everyday diet, which includes fruits and vegetables, low-fat dairy and lean meats for protein and good fats. It doesn’t restrict you from UR sugar cravings, and UR entire family can follow this diet and benefit from it. How It Works The DASH diet is tailored to provide you with key nutrients like calcium, potassium and magnesium – all of these contribute in lowering blood pressure, if UR at risk and otherwise keep you healthy. When more amounts of vegetables, fruits, whole grains, low-fat dairy & nuts are included in the regular diet, it decreases the chances of deficiencies. It thereby keeps UR heart and UR body in pink of health. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. DASH Diet And Weight Loss The inclusion of foods like high fibre whole-grain foods, vegetables and fruits, together with the ideal amount of protein makes this diet an acclaimed solution for weight loss. Types of DASH Diets A variation in the type of DASH diet to follow is solely based on our sodium intake levels. There are two types of DASH diets, both aiming to lower the sodium intake in UR regular diet. You can select UR version according to UR health requirements. Lower sodium DASH diet: 1,500 milligrams sodium per day Standard DASH diet: 2,300 milligrams sodium per day 2,300 mg of sodium measures to a 2/3rd teaspoon salt per day. The typical Indian diet includes around 10.8-11gms of sodium per day which is more than two teaspoons. Culturally, the South and East Indian diets consume more amount of sodium. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. The high levels of sodium and low levels of potassium increase the risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Learn to cut back on sodium in UR diet. You may notice a difference when you start eating low-sodium foods. If UR food tastes too bland, gradually introduce low-sodium foods and cut back on table salt until you reach UR sodium goal. This will give UR palate enough time to adjust. DASH Diet Structure Category Products Serves per day Whole-grains Brown cereal like millets, quinoa, brown rice 6-7 Fruits Banana, watermelon, apple, oranges 4-6 Nuts and seeds Almond, cashew, pumpkin seeds, pistachios, flax seeds 1 to 2 Dairy products Low-fat yoghurt, buttermilk, curd 2 Fats Butter, cheese, margarine 0-2 Oils Cooking oil 0-2 Red meat Lamb, goat 0-2 Sweets Cookies, chocolates, sugar, pastries 4-5 (per week) Lean meats Fish and Chicken 0-2 Benefits Reduces the risk of cardiovascular diseases and stroke. Averts renal diseases and improves eye health. The fibre content in the diet controls a lot of UR food cravings and improves gut health. This high-fibre produces a sufficient amount of B12 in the large intestine, in turn, reduces the micronutrient deficiencies. Also, fibre helps control blood sugar levels. Aids in achieving healthy weight. Contributes to UR bowel health. Lowers UR bad cholesterol (LDL) and improves good cholesterol(HDL). Early morning Warm water with lemon and chia seeds Breakfast Oats upma/ oats dosa/ ragi dosa/ egg dosa – with steamed veggies or sambar Mid-morning Fruits – banana/ watermelon/ apple/ oranges/ strawberries/ melons/ coconut water Lunch Millets/ quinoa/ jowar roti – with spinach/ broccoli/ tomatoes/ sweet potatoes/ beetroot Snacks Ragi malt/ fistful of nuts/ sprouts chat/ makhana bhel/ apple, beetroot and carrot juice (1 glass) Dinner Millet upma/ quinoa kichdi/ jowar roti/ ragi roti – with lean meats like chicken breast or grilled fish The potassium content of various food groups Food groups Potassium (mg) Vegetables Potato, 1 medium Sweet potato, 1 medium Spinach, cooked, 1/2 cup Zucchini, cooked, 1/2 cup tomato, fresh, 1/2 cup Romaine lettuce, 1 cup Mushroom, 1/2 cup Cucumber, 1/2 cup 926 540 290 280 210 140 110 80 Fruit Banana, 1 medium Apricot, 1/4 cup Orange, 1 medium Cantaloupe chunks, 1/2 cup Apple, 1 medium 420 380 237 214 150 Nuts, seeds, and legumes Cooked soybeans, 1/2 cup cooked lentils, 1/2 cup cooked kidney beans, 1/2 cup cooked split peas, 1/2 cup Almonds, roasted, 1/3 cup Walnut, roasted, 1/3 cup Sunflower seeds, roasted, 2 tbsp Peanuts, roasted, 1/3 cup 440 370 360 360 310 190 124 120 Low-fat or fat-free milk and milk products Milk, 1 cup Yoghurt, 1 cup 380 370 Lean meats, fish, and poultry Fish, 85g (approx.) Chicken, 85g (approx.) 200 – 400 210 DASH Diet Tips Add a cup of vegetables to both UR meals. Concentrate on having no-fat or low-fat condiments. Learn to read nutrition labels to check the amount of sodium in the diet. Include physical activity as a part of UR lifestyle. Include fruits as a snack from the potassium table listed above.
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet…
Chocolate Chip Bar With Peanut Butter & Apple Sauce
Preheat the oven to 180℃. Whisk the apple sauce and peanut butter in a bowl until the mixture is smooth. Chocolate Chip Bar With Peanut Butter & Apple Sauce Ease: 5 Approximate cost: INR 200 Serving size: 16 Cooking time: 30 minutes Nutritive value Energy: 146.53Kcal Carbs: 14.98g Protein: 3.74g Fat: 9.4g Fibre: 1.39g Ingredients For sauce Apple sauce: 90g Peanut butter: 200g For the chocolate chip bar Honey: 130g Chocolate chips: 70g Almond powder: 35g Cocoa powder: 15g Baking soda: 1 ½ tsp A pinch of salt Milk as required Preparation Step 1: Preheat the oven to 180℃. Whisk the apple sauce and peanut butter in a bowl until the mixture is smooth. Step 2: Add all the remaining ingredients and whisk, until the batter is mixed thoroughly without any lumps. If the mixture doesn’t resemble a thick brownie batter, keep adding one tablespoon of milk at a time until it becomes a thick brownie batter. Step 3: Scoop and spoon the batter into an 8-inch baking pan lined with butter paper. Take a spoon to smoothen the top layer of the batter. Place the dish in the centre of the preheated oven and bake it for 20-25 minutes. You can check if the cake is fully cooked by inserting a skewer into the centre of the cake. If it comes out clean with a few moist crumbs this means it’s fully cooked. Step 4: Remove the cake from the oven and set it aside for 1-2 hours to let the cake become firm. After the cake is a bit firm, cut it into 16 bars and serve.
Preheat the oven to 180℃. Whisk the apple sauce and peanut butter in a bowl until the mixture is smooth….
Heal UR Life: Energy Cleansing For A Better Tomorrow
Heal UR Life: Energy Cleansing For A Better Tomorrow Heal UR Life is all about spreading positivity through various methods. Today, I would like to talk about energy cleansing. This is about all kinds of remedies like burning bay leaves or putting lavange in your diyas. They all work wonders and you can see a difference in the environment in your homes. Let me start by talking about one entity that has the power to cleanse us all – Sai Baba. It was in March 2020, during the lockdown, there were cases of COVID-19 all around India. And Maharashtra has been the worst affected state of India, but there is not a single case of coronavirus infection in Shirdi. It proves the dominant vibe of the place known for Sai Baba. It is a matter of faith, and if you go to him with dedication, it will never fail. The failure of COVID at Shirdi is a testimony for the world about the power of the place. Sai baba never asks for anything from his devotees, but only trust and devotion. We Indians believe in miracles, and I can tell you the recent event of corona-free Shirdi is a miracle in itself when the whole of Maharashtra is facing the heat of COVID-19. Since the lockdown has happened, we have all witnessed a lot of stress and anxiety. I would suggest you read the Sai Satcharitra or do a havan at home for mental peace. I will tell you about myself when I was recently doing the havan at my house, I could see the image of Sai Baba in the diya. If you read the book or do the havan, you will definitely see that your mind will be at peace. You will be more calming in nature. I know that youngsters do not believe in these things and want answers from science about everything. But if there is faith, then you don’t need science. And if you are looking for proof, then you never had any faith. However, I do have evidence about lighting a diya for peace. When we light a diya, it emits radiance, which changes the atmosphere around us for positivity. The magnetic waves that are emitted from the diya touch you, and stay with for hours. It clears the negativity around us. How to clear the aura around you You can just take a spoon of salt and mix it the water before taking a bath. You can also put the salt in water and immerse your feet in the bucket. Salt in the water kills the negative vibes in your body. Lighting a diya is another way to cleanse. Playing any kind of music that you like, which doesn’t have to be spiritual music, help in clearing the aura around you. Whenever you feel that you are uncomfortable at a place, or you do not like the atmosphere around you, you can do the things mentioned above. Some of the symptoms like sudden headache, sudden cramps are ways to show that there is negativity around you. Another easy way to cleanse the energy in the house is the burning of camphor. You can take 4-5 capsules of camphor, put them in ghee or oil and burn it. What you can do for personal cleansing is that you can rotate the burning camphor around you for the number of times the day you were born. If you were born on the 15, then do 15 rounds of it and likewise! Meditation also helps a lot in cleaning the aura around you. Wondering how to figure out the negativity in UR house? Well, just take a walk around, and if you feel any discomfort in certain parts, or if you have quarrel at a particular place in the house, then it is nothing but bad energy flowing around. I want to add that no matter what religion you follow, it is always about bad energy vs good energy. Have faith in whatever you do in life, and you will see everything falling into place for you! If you want to reach out to me, mail me at firstname.lastname@example.org
Heal UR Life: Energy Cleansing For A Better Tomorrow Heal UR Life is all about spreading positivity through various methods….
Chewy Banana Bars
Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Ease: Approximate cost: INR 150 Serving size: 16 Cooking time: 35 minutes Nutritive value Energy: 67Kcal Carbs: 9.65g Protein: 1g Fat: 2.86g Fibre: 1.30g Ingredients Bananas: 120g Homemade nutella: 60g Seedless dates: 55g Chopped hazelnuts: 35g Puffed Rice (Kurmura): 10g Oats: 45g A pinch of salt Preparation Step 1: Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Step 2: Put seedless dates and hazelnuts in a food processor, and grind them finely into crumbs. Transfer the crumbs into a bowl and mix in the puffed rice, oats and salt. Step 3: Add the banana and nutella mixture and stir, till it is evenly combined. Spoon the batter into an 8-inch square baking pan lined with butter paper. Press the batter down firmly and evenly in the baking pan. Step 4: Place the baking pan in the centre of the preheated oven for 25 minutes. Let the baked chewy banana cool down for sometime before you slice them into even bars. Store them in an air-tight container.
Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until…