Five ways to keep your heart healthy

It's a good time to pay attention to your heart - for September 29 is World Heart Day. Heart diseases currently are the leading cause of death - especially in urban and rural India. It is also estimated that by 2020, India will have the largest cardiovascular burden globally, accounting for almost one-third deaths.

It is estimated that Indians are nearly four times more susceptible to heart attacks than Caucasians, with 25 per cent of attacks happening to people under the age of 40 - unheard of in other populations.

Indians are also genetically predisposed to heart disease but experts say it is lifestyle issues that are the real problem.

On World Heart Day, Shalini gets you five important heart tips that will help you keep heart disease at bay.

Spend less time in front of TV: A study published in the Journal of the American College of Cardiology found that people who spent more than two hours day on screen-based entertainment, had a 125 per cent increase in risk of heart attacks.

Avoid high fructose foods, unlikely culprits: HFCs or High-fructose corn syrup, also known as corn sugar, is the most common added sweetener in processed foods and beverages. Although it is chemically similar to table sugar or sucrose, some studies have linked it to increased triglyceride levels, which can boost your heart attack risk.

Give up smoking: Smoking damages the lining of your arteries, and makes it narrower. The carbon monoxide in tobacco smoke reduces the amount of oxygen in your blood making the heart pump harder to supply the oxygen.

Get enough sleep: According to the Journal of the American Medical Association, too little sleep can promote calcium buildup in the heart arteries, leading to the plaques that can then break apart and cause heart attacks and strokes.

Get some exercise: The American Journal of Medicine and the British Heart Foundation second that exercising just for half an hour every day, cuts down your chances of dying of a heart attack by 60 per cent.

Quick and healthy chicken pizza

Preparation Time: 30 min - 1 hr
Meal: For 4 - 6
Calorie Type: Low

Ingredients

1. 2 whole wheat pizza bases
2. 1 cup skimmed milk
3. 1 tsp cream cheese
4. 1 tsp black pepper
5. 2 tsp oregano
6. 1 tsp red chilly flakes

7. 1 cup boneless shredded chicken
8. 1 whole onion cut in rings
9. 1 small tomatio roughly chopped
10. 1 small bell pepper chopped
11. 1/2 tsp garlic infused olive oil
12. 2 tsp tomato sauce

Method:
1. Boil chicken in a pot with a little salt and keep aside. In a pan heat olive oil on high flame. 
2. Now add onions, tomato, bell pepper and chicken and cook on high flame for 5 minutes.
3. Heat the skimemd milk on low flame till it thickens, add cheese and a pinch of salt and pepper.
4. On the pizza base, spread a layer of this thickened milk mixture and then load with the toppings.
5. Grill/bake or microwave.
6. Sprinkle with seasonings and serve.

Morning workout may curb appetite

A brisk morning workout may reduce your appetite for food, a new study has claimed.

Researchers from Brigham Young University (BYU) used electrodes to measure the neural activity of 35 women while they looked at pictures of food on two different days.

On day one, the women had spent 45 minutes of their morning exercising, while on the other day, they did not exercise, Livescience reported.

The researchers found that after exercising, the participants' attentional response to the food images dropped.

Throughout the rest of the day, women who had worked out also showed an increase in total physical activity, regardless of body mass index.

About half of the women in the study were obese.

The women did not eat more food on the exercise day to "make up" for calories burned in the workout, the researchers said.

Rather, the participants consumed about the same amount of food as on the non-exercise day.

The researchers said that more work is needed to determine how long these effects last and whether long-term exercise has any impact on a person's motivation for food.

The study will be published in the journal Medicine & Science in Sports & Exercise.

Choosing The Right Colours For A House

Vastu for Choosing right Colors – Vaastu Shastra

Colours are known to influence the human mind and body as they have the ability to either depress or exhilarate. Our body absorbs colour energy through the vibration each colour gives off and these energies help to maintain a healthy body, mind and soul.
Even in ancient times, people were aware of the positive effect of colours. So, Vastu Shastra has laid down guidelines on choosing the right colours for your house.

VAASTU GUIDELINES FOR CHOOSING THE RIGHT COLORS FOR A HOUSE:

In Vedic periods, all colours were obtained from vegetables and flowers. Though the options were far less than what are available today, they were more permanent, soothing to the eye and more natural in appearance. Today there are so many colours to choose from. But this makes the the choice of  the right colour scheme for your house, a difficult task. This is where Vaastu Shastra comes to your aid. According to Vaastu, there are three methods that can be adopted for choosing  colours for a house, namely:

* Referring the zodiac sign of the owner;
* Direction that the rooms/building face;
* Amount of light in the room.

1.  ZODIAC SIGN OF THE OWNER: In the first and most commonly followed method, the colour schemes are selected in conformance with the raashi (constellation / zodiac sign) of the owner to bring good luck and happiness.

* Aries – Coral red
* Taurus – Milky white
* Gemini – Green
* Cancer – Rose red, pearl white
* Leo – Ruby red, dim white
* Virgo – Emerald green
* Libra – Cement color, milky white
* Scorpio – Pink, coral red
* Sagittarius – Golden yellow
* Capricorn – Dim red
* Aquarius – Pink, blue
* Pisces – Yellow, pure white

2.  DIRECTION THE BUILDING FACES: In the second method, the colour scheme is chosen according to the direction the building/room faces. Each direction is associated with a particular colour, which is actually the colour of the planet governing that direction. It is advisable to use the recommended colours for different directions to enhance good luck, health and wealth.

* EAST : is ruled by the Sun. The preferred colour is DARK BROWN which gives purity.
 
* SOUTH-EAST : is ruled by Venus. The preferred colour is WHITE which gives beauty, charm and luck.
 
* SOUTH : is ruled by Mars. The ideal colour here is RED which gives aggression. However this is preferred only for fire stations or police stations and not for houses.
 
* SOUTH-WEST: is ruled by Rahu. The suitable colour here is BLUE which gives courage.
 
* WEST : is ruled by Saturn. The colour preferred here is GREY which gives satisfaction and maturity.
 
* NORTH : is ruled by Mercury. The colour suitable for this direction is GREEN as this gives intelligence and wealth.
 
* NORTH-WEST: is governed by the moon. The ideal colour here is WHITE as it denotes purity and wealth.
 
* NORTH-EAST: is represented by Jupiter. The ideal colour here is YELLOW as it stands for piety and purity.

3.  THE AMOUNT OF LIGHT IN A ROOM:

In the third method, you have to consider the amount of light and warmth available in a room. Since blue is a cool shade and red is a warm colour, people often feel cold in a blue room and warm in a red room. It is the colour that makes them feel that way. Similarly, light colours and whites reflect light and make a room brighter. So when painting rooms of a house, one must keep these points in mind. Accordingly;

* A Room with poor daylight: should be painted with light colours.
* A Room with lot of natural light throughout the day: can be painted in some deep color.
* A Room that gets direct sunlight: It is not advisable to paint the walls yellow or peach.
* A Room that has only a North window which admits cold light: Avoid the use of blue on the walls.
* Ceilings: It is preferrable to paint ceilings white since  the ceiling temperature should be less than the human body temperature.

Thus you can see that, even in Vaastu, colours were used to improve the sense of well-being and happiness for the residents. They are  easy to use, easy to apply and the quickest and cheapest option to create change in a room. So go ahead and make that change in your life.

Almond-crusted Turkey

Moist turkey breasts are coated with a golden almond crust for an elegant but easy-to-prepare weeknight dinner.

Almond Crusted Turkey

1/4 cup (60 mL) buttermilk

1 tsp. (5 mL) hot sauce

1 tsp. (5 mL) salt, divided

4 boneless skinless turkey fillets (about 1 lb./454 g total)

1/2 cup (120 mL) fresh breadcrumbs

1/2 cup (120 mL) sliced almonds

1/2 cup (120 mL) grated Parmesan cheese

1/4 cup (60 mL) chopped parsley

2 tbsp. (30 mL) vegetable oil

In a shallow dish (a pie plate works well), whisk together buttermilk, hot sauce and 1/2 tsp. (2.5 mL) of the salt. Place turkey fillets in mixture for at least 10 minutes and up to 1 day.

In a separate shallow dish, combine breadcrumbs, almonds, Parmesan, remaining salt and parsley.

Shake excess buttermilk from turkey and dredge in almond mixture, pressing gently until completely coated with mixture.

In a large ovenproof, non-stick skillet, heat oil over medium-high heat. Cook turkey until well-browned on the bottom, about 2 minutes. Gently flip over and transfer to a 400 F (205 C) oven until turkey is cooked through and top is golden, about 10 minutes.

Makes 4 servings.

Nutritional information per serving: 300 calories; 35 g protein; 16 g total fat (3 g saturated fat); 6 g carbohydrate; 2 g fibre; 50 mg cholesterol; 920 mg sodium.

Job insecurity may affect your health

Employees who feel their jobs are not secure are more likely to rate themselves in poor health and have increased symptoms of anxiety and depression, a new study has found.

Researchers from the University of Michigan found that workers with job insecurity were nearly four times more likely to report symptoms of anxiety attacks, and close to seven times more likely to have symptoms suggesting minor or major depression.

The study analysed data on about 440 working-aged adults living in southeast Michigan in 2009-10.

The analysis was part of a larger study to assess the impact of the recent economic recession and ongoing recovery on the lives of workers in the Detroit area, which was hit particularly hard by the "Great Recession".

Nearly 18 per cent of workers perceived their job was insecure - they felt it was at least "fairly likely" that they would lose their job or be laid off within the next year.

Workers with job insecurity rated their health lower than workers who perceived their jobs as more secure - they were nearly three times more likely to rate their health as fair to poor.

"The study provides some of the first available evidence on the extent and distribution of perceived job insecurity and its association with health in the wake of the Great Recession," lead researcher Sarah A Burgard said in a statement.

The study was published in the Journal of Occupational and Environmental Medicine.

How to Improve concentration and memory power in Kids

To enhance the effectiveness and efficiency of your memory it is very important to have a good concentration power. There are certain aspects which can be followed to develop a  good memory as well as concentration level.

The first and foremost thing to have for a good memory is the high degree of patience for practicing the intensive learning. Be well organized regarding your work schedules and try to increase your observation power, Observation is one of the most easiest technique to enhance one’s memory power.

    Concentration means a perfect attention on one thing  to the exclusion of all else, where you direct your mental abilities towards a particular activity.

Concentration is very beneficial in retaining the short term as well as long term memory. In addition enhances the will power and helps in taking quick decisions.

Tips to improve concentration & memory power for students;

•  Study in a comfortable place that is far from disturbance and chaos. Try to create a space special;y designed for studying.
•  Make a time table for your studies that shows what tasks you need to carry on and when you will be planning to start your tasks. This will provide a framework you need for effective studying.
• You should not be exhausted or weary when you study as you won’t be energetic enough to concentrate fully on the goal. Maintain a proper health and physical fitness, this helps in improving memory power.

• Avoid performing more than one task simultaneously as it will be difficult to concentrate on either.
• Divide large tasks into parts so that it become easy to operate your work, If you try to complete all the work at once you will feel overburdened and will fail to concentrate on either of the work.
• Stay calm and composed, channelize your work with positive thoughts. Avoid getting distracted from any interruptions.
• Take interval in between whenever you feel low, you can take breaks according to your need so that you can regain the energy and set back to work.
• Studying without concentration is of no use, its just like mugging up things which will not last longer. Reading carefully with indent to remember will provide a good memory as well as good concentration power.

Dieting increases the risk of depression

Today every one wants to look good but it is very important to be healthy than to have good looks, for maintaining physical attractiveness and mental health your weight should not be less or more than average. It is a very wrong perception that for having good looks one has to go on dieting. Know more about negative effects of dieting over health.

Health is badly effected by wrong dieting methods as it reduces the disease resistance capabilities of the body. Your mental health also gets depleted because of the inadequacy of nutritive elements which affects the proper working of the mind. These all conditions gives rise to depression problems which is very common among youth now a days.

Safe dieting tips;

Before starting dieting it is very important to know its negative effects. According to modern researches dieting is very harmful for health point of view. It will be better to try diet planing instead of dieting. You have to be sure before dieting that whether you want  to reduce weight or prevent yourself from diseases like diabetes, heart diseases etc. Wrong dieting can negatively effects immune system and can even disturb the proper amount of glucose which is important for mind to work effectively and actively.

Importance of micro-nutrition for health;

 Carbohydrates, proteins and fat which are known as micro-nutrients are the main elements of energy for health. Protein provides amino acid which enhances the mood, not only this it also helps in enhancing mental capacity and attention power of mind. Dieting without thinking means cutting down the nutritive elements which are essential for body growth and fitness. Carbohydrates are the energy giving elements shortage of which reduces the active working capacity of the body. Therefore, go for a proper diet planning which must include all the nutritive elements in balanced amount.

Dieting vs depression;

There can be many reasons for depression, But the most important is eating habits. Basically the exact reason of depression is unknown but the level of neurotransmitters, chemicals present in mind, genetic reasons, diet etc are major reasons for depression. Because of dieting the sugar level goes down which results in serious causes of depression.  After excess dieting you feel exited and depressed at the same time. The more you get depressed your love towards food increases and that is the reason why most of the people eat to much after dieting. That is why it is more important to be healthy than to have a health which is of no use.

Mehendi Henna benefits for healthy hairs

Today a number of products are available in the market for maintaining and enhancing the quality of hairs but still henna has its own importance. Good quality henna powder is easily available in the market nowadays. Check out some benefits of henna.

 According to some best beauty experts henna is the best natural conditioner as it not only strengthens hair but also enhances their quality. If it is applied regularly for some days you can get shiny, long and strong hairs for a long period of time.

How to use henna?

• Green leaves of henna-  Boil half cup of  henna leaves in 2 glass of water. Apply this water gently over your scalp up-to the hair ends. It strengths the hairs from roots and keep them healthy.
• Henna powder mask-  Mix one cup powdered henna with 2 spoon of rose water and coconut oil. Apply this pack over hairs for half an hour and then wash it away. This mask is very beneficial for hair growth and glow.
• Henna oil massage- Massage your head with warm henna oil once a week. It helps in removing dandruff and reduces the use of harmful conditioners containing chemicals.

 Important tips-

1. Mix one camphor and 1 teaspoon fenugreek powder along with henna. It helps in preventing whitening of hairs .
2. For hair coloring mix two spoon of tea water in henna for a better color and shine.
3. Use henna water in place of conditioners after applying hair dye.
4. Add 2 tablespoon of orange juice with same amount of henna powder, apply for 10 minutes and wash with warm water.
5. Henna also prevents hair falling as it also contains many medicinal properties which are beneficial for hair health

 

Home Remedies for Dandruff Free Hair

It's a rampant problem amongst the population as it affects many kids, teenagers and adults. Dandruff can be described as a condition wherein, there occurs flaking of the scalp that falls on one's shoulders and face too.

This occurs due to infection by bacteria and fungus, and it is an infectious condition. It leads to frequent itching coupled with excessive formation of scales on the skin. It is advised that one should not share towels, combs or hair brushes as dandruff is infectious.

Its best to treat dandruff using natural remedies than artificial chemical based products. Here are some ways to do so:

Home remedies for dandruff free hair;

1. Take some fenugreek and green gram mix them and make a paste add some lemon drops to it and apply on the scalp.It is one of the best remedy to get rid of dandruff.
2. Mix some lemon drops and curd together massage it on the scalp,now add some vinegar into warm water and wash your hair properly.
3. Aritha powder mixed with lawsonia inermis(henna) is a good hair pack which is often used for dandruff treatment.Mix some curd to this mixture and wash your hair after 1/2 an hour.
4. Take some warm coconut oil and mix lemon drops to it,massage your scalp properly and wash with herbal shampoo.
5. Washing hair with the boiled leaves of sugar beet is another beneficial remedy to get rid of dandruff.
6. Add fruits and green vegetables in your diet, avoid tea,coffee or processed food as they are bad for hair health.
7. Take 3 spoons of fenugreek and dip it in water for a night.Next day make a paste of it adding curd now apply on your hair for 20 minutes and wash with warm water.
8. 2 teaspoon of vinegar mixed with 1 teaspoon of lemon makes a perfect combination to remove dandruff.Apply it on your hair and wash with herbal shampoo.

As your skin needs proper care in the same way hair also demands care.There are many herbal hair packs which are also beneficial in reducing dandruff problem.Taking care of hair is not a tough task make sure sufficient amount of nutrients are available for healthy hair growth.Take care of your beautiful hair for making them long and strong.

Healthy diet, exercise can beat diabetes

A few simple changes in daily life can ultimately prove to be a major help in preventing two in three cases of diabetes while saving a large number of lives annually, a British study has found. People from South Asia are particularly prone to diabetes.

According to the findings of the 20-year British study into Type 2 diabetes, most deaths could be avoided if people ate healthy food, drank less alcohol, took more exercise and had regular check-ups, Daily Express reported.

The study is the first to reveal the full implications of ethnicity, with the risk almost doubling for people of South Asian, African and Afro-Caribbean descent.

According to Mike Knapton, associate director of the British Heart Foundation, people underestimate the magnitude of the problem.

"The key is prevention, early intervention and treatment. There are very simple measures we can take to reduce levels of obesity. A healthy diet needs to start very early in life before patients come through my door for a risk assessment for cardiovascular disease."

The Southall and Brent Revisited study, funded by the Wellcome Trust and British Heart Foundation, followed the health histories of nearly 5,000 Londoners.

The study, published in the journal Diabetes Care, starting observing participants from the ages of 40 to 69.

Pilates all you need to know

Are you looking to tone your body after pregnancy? Or looking for strength and flexibility in old age? You could even be an athlete or a dancer looking for a healthier and stronger body – if yes, then pilates is the answer for you.

What is pilates?

So you’ve heard a lot of celebs who are into pilates – Madonna, Miley Cyrus, Zarine Khan and Deepika Padukone  – but what is it all about?

Pilates is a physical fitness regimen developed by Joseph Pilates in the early 20^th century that helps balanced development of the body through core strength, flexibility and awareness. It builds endurance in the legs, abdomen, arms, hips and the back.

The regimen of pilates is based on six principles – concentration, control, centering, flow, breathing and precision.

 Concentration involves focussing on what you do thoroughly for smooth movement. The idea of pilates is based on muscle control so that you are in control of your body and not the other way round.
Centering refers to the powerhouse of your body – the abdomen, lower and upper back, hips, buttocks and inner thighs – all movements begin from here.

Flow implies that the exercise movements are meant to flow into each other to build strength and stamina.
Precision is of significance in pilates because one correct precise movement is better than many imprecise ones.

And in breathing, pilates makes sure the person breathes out fully so as to inhale fully, thereby allowing maximum circulation of oxygen to the body.

What equipment does it need?

While it can be done with an exercise mat, pilates also uses some equipment. These involve pulleys and using resistance from the person’s body weight on a machine with different spring levels.

Should I give it a try?

If you are a mum-to-be or have given birth, it’s a great way to prepare for childbirth and recover your figure and function, respectively. Of course, there will be certain pilates movements that will be excluded depending on how far ahead you are in the pregnancy.

If you are an athlete, pilates can help you develop balanced musculature and flexibility. Even dancers who are involved in extensive physical training can take it up. Horse riders find that pilates helps them with inner thigh strength and torso stability.

If you are a senior man or woman and are looking for a dose of fitness and flexibility, pilates can help a great deal. As moderate resistance training, it is said to be compatible with bone health programs also.
Pilates can also be a boon for those who suffer from severe back and neck pain.

Myths about pilates

It derives from yoga: While the two seem uncannily similar – the breathing, stretching etc – the two practices are very different. While pilates is intended to develop core strength and efficient movement habits in daily life, yoga (which also develops core strength) is more about stretching and flexibility that’s lesser about improving daily movements.

Yoga is more about combining the physical, mental and spiritual to provide maximum output – while pilates may have the same result for many, it’s not the aim of the exercise.

Only women can do pilates

No! It was created by a man who practiced himself, remember? And he was a boxer, gymnast and a military trainer. Although it’s more popular with the ladies, there’s nothing ‘feminine’ about it.

It’s too easy

Wrong! Which exercise is simple? It’s very adaptable, but the level of ease or difficulty differs with every person. It may be that one thinks it’s easy because it is very popular with pregnant women and seniors but pilates can present challenges for the strongest athletes or muscled men.

Pilates works only for toning abs

Wrong again. Nothing in pilates is a short cut! And while it does tone abs because it focuses on abdominal muscles, that’s not the only thing it does. In fact, it works on all body parts.

Benefits

While experts tout many advantages of pilates right from better sleep to great sex, there are other advantages of this practice. Pilates can help you tone muscles, improves posture, increases energy and promotes weight loss.

The cherry on the ice cream is obvious – a healthy body leads to a healthier mind.

Can’t I do it at home?

So you think, “Maybe I can buy a DVD or watch some YouTube videos and learn at home”. But you do need an instructor. Why? When you practice pilates (and this is true for some other exercises, like yoga), you can’t see yourself but your instructor can and can immediately correct you if you are going wrong somewhere.

Second, instructors can teach you new exercises depending on how comfortable you are with your current ones – they can be easier or more challenging. You can’t judge on your own, right?

Third, and most importantly, you get customized attention. You don’t have the same body type as the person in the video. There could be some aspect that doesn’t suit you which only an instructor might be able to spot. He or she can also instruct you on what positions or equipment you need to try next.

So there you have it – everything you need to know about pilates – an increasingly popular practice that will not only help you look better but feel and move better too.

Indian origin chef's curry can stave off cough and cold

An Indian-origin chef has made an immune-boosting curry using humble ingredients such as garlic, cinnamon and chillies which she claims can ward off illness. 

Anjum Anand, 41 who presented BBC2’s Indian Cooking Made Easy has said that a dish made with vitamin C-packed ingredients such as pomegranate seeds and fenugreek leaves has healing powers and can fight infection, The Sun reported. 

“Spices in food are like medicine in Indian families and I wanted to make a simple, immune-boosting dish. I read research showing that fenugreek leaves were rich in Vitamin C,” Anand said. 

British nutritionists have backed her claims and have urged people to make the spicy dish at home. 

ULTIMATE COLD-BUSTING CURRY RECIPE

You will need 2 cups of the following veg:

Halved baby potatoes, quartered courgettes and auburgines, wedges of butternut squash, sliced carrots and green beans
5 tbs. vegetable oil or a mix of butter and oil
4-5 green chillies, whole but pierced with the tip of a knife
15g peeled ginger (half sliced, half grated)
2 large ripe tomatoes, quartered and blended until smooth
2 tsp. dried fenugreek leaves, crushed between your fingers
2 rounded tsp. coriander powder
1 tsp. garam masala powder
½ small red bell pepper, cut into fine strips
2 tbs. single cream
Handful of fresh pomegranate kernels
Salt to taste
 
Method:

Fry ginger and garlic in oil for one minute, add green chillies, tomatoes, coriander and garam masala powders and salt.

Cook veg in boiling water in a separate pan. Simmer sauce until tomatoes have reduced down.
Add cooked veg to sauce, with starchiest like potatoes first, and stir.

Add red pepper strips, ginger julienne, dried fenugreek leaves and 150ml water into the sauce and bring back to the boil.

Add remaining ingredients and stir, then serve and garnish with coriander and pomegranate kernels.

How To Choose a Good Weight Loss Programme

With the war on obesity, the search for weight loss methods is at an all time high, be it novel diets, exercise regimens or weight loss supplements. Nowadays, people are obsessed with dieting and willing to do whatever it takes to shed their flab. All kinds of weight loss diets based on half baked non-scientific theories that hit the trial approach are gaining popularity. The number of diets and diet claims are continuing to grow and are almost impossible to keep pace with.

Fad diets advocate arbitrary exaggerated theories of weight loss and encourage consumers to follow unbalanced diets. They are a short term, quick fix approach to weight loss. Several feed the fantasy of consumers and are planned on favourite foods which are actually junk foods. These diets tend to over-promise results but fail to deliver. In many, food choices are monotonous and calorie intake restricted leading to wearing-off the motivation to continue. All these can lead to poor health with consequences ranging to mild ones like  headaches, nausea, dizziness, hair-fall to as serious as immunity related diseases, hormonal imbalances and gallstones, if followed for long spells of time. 

After trying and failing to keep weight off through such fad diets or powders or pills, many give up, become victims of depression or re-invent theories and diets to rid themselves of fat. Whether the reasons for dieting are cosmetic or health related, slimming need not involve fad diets or peculiar eating patterns. Weight loss is a journey and there are no miracles. 

Diets will work when they are designed for nutrition, based on scientific principles, customized for long-term and emphasize on behavior modification through counseling. Adopting principles of healthy eating and mindful eating are all that it takes to keep those extra pounds off. 

How to spot FAD Diets or scam weight loss programmes

1. If they claim or imply a large or quick weight loss of more than 1 to 2 pounds per week. 
2. Promote magical and miracle foods.
3. Restrict drastically or eliminate certain foods, recommend certain foods in large quantities, insist on eating specific food combinations, or offer rigid inflexible menus.
4. If they imply that weight can be lost and maintained without exercise and other lifestyle changes.
5. Their rationale is inconsistent and without accepted scientific belief.
6. They rely heavily on undocumented literature- case histories, testimonials, and anecdotes but hav little scientific research to back claims.
7. Contradict most trusted health professionals, or make promises that sound too good to be true.  Involve deception, misinformation or significant danger.
8. Do not allow you to eat with friends and family comfortably.
9. Prescribe a uniform diet for all without taking into account individual needs. 
10. Difficult to maintain throughout life.

Principles of a good weight loss programme 

1. It should be derived from scientific principles of weight loss and encourage healthy eating practices – whole grains, pulses, fresh fruits, vegetables, low fat dairy and essential fats.
2. Variety, moderation and balance.
3. Should  not eliminate any major food group and allow favorite foods from time to time.
4. Encourage other healthy life style habits like exercise, weight training, stress management and behaviour modification.
5. Address the  nutrition needs and not simply calories.
6. Prescribed by qualified health professionals.
7. Should not contradict or violate traditional wisdom and cultural food practices drastically.
8. It should be customized to meet individual needs and life styles that can be followed for life.
9. Finally, it should help you maintain a steady weight loss of no more than two to four kgs. 

Breast Cancer Symptoms, Prevention and Treatment

Breast cancer is one of the most common cancers worldwide. Alarmingly, the incidence of breast cancer is rising rapidly in India, pushing cervical cancer to the second spot. The Indian Council of Medical Research (ICMR) has reported that one in 22 women suffer from breast cancer.

Breast Cancer: An Overview 
Cancer is the uncontrolled growth of abnormal cells in the body. Breast cancer is a cancer that starts in the tissues of the breast. It can occur either in the ducts that move milk from the breasts to the nipples or in the tissue where the milk is formed. Breast cancer is curable and the chances of the success of the treatment shoot up if the detection of the same happens in the early stages. For this, the symptoms must be thoroughly examined.

Symptoms

• Painless swelling (lump) in the breast or the armpit region
• Nipple retraction
• Nipple discharge
• Change in size and shape of the breast and the nipples
• Change in the look of the skin surrounding the nipples and the breast region, looking reddish in colour

Usually, the early stage of breast cancer does not cause any symptoms. Thus, regular breast exams by a surgeon are important to detect any change taking place in the breasts, which may later turn into cancer. Various factors  trigger the occurrence of breast cancer. These include late age at first childbirth, fewer children and shorter duration of breast-feeding. In addition, early age at menarche and late age at menopause add to the risk to some extent. If a female has had a family history of breast cancer then the chance that she may have the cancer too increases 2-3 times. 

Age is also one big factor responsible for the same. The chance of breast cancer in a female goes up with growing age. To add to this, the lifestyle which involves excessive alcohol consumption and smoking increases the risk of catching this disease. 

Prevention of Breast Cancer
Self-examinations are important, once a month, to check the presence of any lump formation and in case any lumps or abnormatlities are found a doctor should be consulted immediately. Also a woman must undertake yearly mammogram X-rays after the age of 40. However, if there is a family history, then the mammogram is better done from the age of 35. 

It is believed that a mammogram can detect breast cancer at least three years before it can be palpable by clinical examination. In case of females with dense breasts, MRI should be preferred over mammogram.

Diagnosis and Treatment of Breast Cancer
After the diagnosis, the treatment of the same depends on many factors which include the type and stage of the cancer and also if the cancer cells in the breast have affected other body parts as well. 

With the advent of multimodality treatment, it is now possible to conserve the affected breast in majority of cases. 

The various treatment options include:

• Lumpectomy: wherein the breast lump with a rim of surrounding breast tissue is removed
• Mastectomy: removes whole or most of the breast and possible nearby structures. 
• Chemotherapy: medicines to kill cancer cells
• Radiation therapy 
• Hormonal Treatment and targeted therapy

After the completion of treatment, patients are advised to go through regular follow-ups. This is a very important aspect of treatment and is often the most neglected. It is not the frequency that actually matters; it is the continuity of the follow-ups that is important. Advances in the treatment of malignancies have also been progressing rapidly along with the awareness of this disease. 

10 strategies to Prevent Cancer

There is lots of conflicting advice about what we should do, or should not do, to decrease the risk of developing cancer. That’s part of what makes cancer so scary. Moreover, there are plenty of people who seem to do everything 'right' and are still diagnosed with cancer. But if you follow these recommendations described below, you will go a long way toward reducing your overall cancer risk. And don’t forget to get the recommended screening rests, some of which (like colonoscopy) can actually prevent cancer.

Kick The Butt and Flip the Tobacco

Cigarette smoking causes lung cancer, of course, but also cancers of the esophagus, larynx, mouth, throat, kidney, bladder, pancreas, stomach and cervix. Other tobacco products (smokeless/chewing tobacco, cigars, pipes) also increase cancer risk. Smoking is the leading cause of premature, preventable death in much of the world. And secondhand smoke is also responsible for a sizeable number of lung cancer deaths.

If you smoke or use other tobacco products, quitting is by far the most important step you can take to prevent cancer and protect your overall health. It is never too late to quit.

Lose Weight

Obese people are at a greater risk of developing colorectal cancer, as well as esophageal adenocarcinoma, gallbladder and liver cancer, leukemia, multiple myeloma and non-Hodgkin’s lymphoma. In addition, obese postmenopausal women are at increased risk for breast and uterine cancer. 

Precisely why body fat increases cancer risk isn’t fully understood. There is evidence that fat cells increase blood levels of a number of hormones that can fuel the growth of certain types of cancers, at least in lab studies. Obesity is also linked to chronic inflammation in the body, which can contribute to cancer development.

Get Going…Literally!

Physical activity plays an important role in cancer prevention – and not just because it can help you control your weight. Exercise may also reduce cancer risk by lowering hormones and cellular growth factors, improving insulin resistance and, when done in moderation, enhancing the immune system. 

Exercise has also been found to improve the prognosis and/or well-being of people already diagnosed with cancer. 

The best evidence of potential benefit concerns colon cancer. The effect on breast cancer risk has also been studied extensively, with mostly positive results. For prostate, lung and endometrial cancers, research has been promising, though less consistent. 

Of course, people who exercise tend to do other healthy things, which make it hard to tease apart whether it’s the exercise, healthy lifestyle or the combination of the two that decreases cancer risk. It’s also not clear what kind of exercise is most beneficial – and whether you need to start young and exercise your whole life to reduce cancer risk or if becoming active later is beneficial, too.

Eat Right (Read Healthy!)

There’s much debate about the specifics of what constitutes an “anti-cancer” diet, but the basics are pretty simple. Make vegetables and fruits the center pieces of your plate at every meal. Limit your intake of red meat and pork, especially processed meats. Choose whole grains over refined-grain products. Avoid salty and salt-preserved foods. In simple terms, you should be eating a high-fibre diet that is as close to vegetarian as possible.

There are many types of fruits and vegetables, as well as different types of cancer, so specific connections may be hard to spot in studies that lump everything together. It’s also possible that your genes may determine if, and how much, certain fruits and vegetables protect your body against various cancers, or that what you ate when you were young, rather than what you eat now, plays a larger role in preventing or promoting cancer.

Cut the Peg Shorter

Unbridled alcohol consumption may increase the risk of various cancers, and the more you drink, the greater the risk. The evidence is strongest for cancers of the esophagus, mouth, throat and larynx. You are at even greater risk if you drink and smoke. Research also suggests that alcohol increases the risk of liver, colorectal and breast cancer. 

In particular, if you know you are at high risk for breast cancer, or if you’ve had breast cancer, you should consider not drinking or drink only occasionally. 

If you do drink, drink in moderation. For women, that means no more than one drink a day; for men it’s one or two drinks. And if you’re over 65, you should drink even less than that. 

Medical Imaging Tests are harmful too!

Experts have become increasingly concerned about the overuse of many types of medical  imaging, especially from CT scans largely because of the cumulative exposure to radiation.The risk from a single CT scan, when appropriately done, is minuscule, but radiation exposures add up over a lifetime. 

Make sure that imaging tests are done only when there is a clear benefit that outweighs the risks – and that the minimal level of radiation will be used. Before undergoing a diagnostic scan, ask if the test is really necessary and whether it really improves your health care. Also ask if there is a non radiation alternative, such as ultrasound or MRI, that’s equally good. Before having any imaging scan, discuss the pros and cons with your doctor.

Check your Water for Arsenic

Arsenic is a tasteless, odorless chemical element found naturally in rocks, soil, water and air. When arsenic is combined with oxygen, iron, chlorine and sulfur it creates an inorganic compound that can be found in certain building materials and contaminated water. Exposure to high levels of this type of inorganic arsenic has been linked to cancers of the bladder, colon, kidney, liver, lung and skin. 

If your water comes from a public drinking water system, you probably don’t need to worry about arsenic.

Limit High-Heat Cooking

Cooking high-protein foods such as meat, fish and poultry at high temperatures over coals or flames creates chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydro-carbons (PAHs), which are believed to promote cancer risk. 

The same is true of pan-frying such foods on the stove, or any high-heat cooking method. Studies have shown that very high levels of HCAs and PAHs can cause many different types of cancer in rodents. In addition, observational studies have found that people who eat lots of fried or barbecued meat and other charred foods are at increased risk for colorectal, pancreatic and prostate cancer.

If you do cook at high temperatures, precooking the meat in the microwave for a few minutes before putting it on the grill and turning it frequently while it’s cooking to prevent charring will help reduce the levels of HCAs and PAHs.

Workplace Exposure to Carcinogens can be Dangerous

Occupational exposures to carcinogens are responsible for a sizeable number of cancer cases.Bartenders and waiters, for instance, are often exposed to secondhand smoke.  Workers in chemical plants, gasoline-related industries and the printing business may be exposed to benzene, a chemical that has been linked to leukemia and Hodgkin’s lymphoma. Workers in hair and nail salons may be exposed to formaldehyde.

If you think your job may expose you to known or potential carcinogens, you should check the government regulations for your workplace to be sure your employer is following them.

Limit Your Exposure to Air Pollution – Outdoors and Indoors

Outdoor air pollutants is a leading cause of cancer. Air-quality index reports daily will help you keep track of the air quality in your city.  

If the air is bad, you’re better off going to the gym or spending time indoors than heading out for a walk or run. You can also reduce your exposure to outdoor air pollutants by limiting your time outside during peak traffic and by choosing walking routes that go along side streets rather than busy roads.Carpooling is yet another option!

But keep in mind, the air you breathe at home is often more heavily polluted than the air outside.Tobacco smoke is by far the worst pollutant. Plywood, particle board and other manufactured wood products can release formaldehyde. 

Besides limiting your exposure to these sources, open windows and doors as often as possible.Use venting systems in bathrooms, kitchens and any room with a fireplace, woodstove or range. Don’t use incense, air fresheners or scented candles. Use insecticides sparingly.

Top Stress related Diseases

None can deny living in a stressful world. One would imagine that people are more stressed now than ever before. Not even children are spared with increased homework, extracurricular activities and social pressure. Everyone is angry; whether in a queue, fuming over kids or spouse for being untidy or simply because the roads are dusty. All this has a negative impact, affecting a person mentally and physically. The result? Stress related diseases. We take a look at some of these top stress related diseases.

Depression

Stress can either cause depression or worsen it in those already suffering from the illness. Poor sleep brought on by stress can also cause depression in some people.

Immune system

Stress prevents the immune system from functioning properly. This decreased functioning may lead to stress-induced diseases. Prolonged stress may cause short-term or long-term harm to the immune system and result in sickness.

Headaches and migraines

When we are stressed our body also tenses up, and in order to deal with it, there is an increased level of the cortisol hormone to control our fight or flight instinct.

Gastrointestinal issues

The stomach and gastrointestinal tract may suffer from too much stress hormone being present in the body on a continual basis. Stomach acids may be released in high quantities and cause damage to the lining of the stomach, and digestive system, resulting in ulcers. Overeating may also be linked to chronic stress.

Insomnia

Lack of good sleep can make us ill. Poor sleeping habits are a very common sign of stress. When we are anxious we find it difficult to sleep.

Diabetes

Diabetes is adversely affected by stress levels in the body. The diabetic patient already has difficulty recovering from physical ailments, and that alone may be a source of stress.

Backache

A very common form of stress induced illnesses, are body aches including backaches. This is due to constantly stressed muscles, which can lead to poor posture and resultant aches and pains. 

Heart disease

Chronic stress may affect the heart by keeping the heart rate elevated at high levels over a long period of time.

Blood pressure tends to increase during stressful episodes and may result in heart disease after a prolonged period of time.

High blood pressure

Continuously high blood pressure, because of stress, increases the risk of stroke and coronary disease.

Colds and other infectious illnesses

If you are catching cold quite often, then it may be due to stress, as stress reduces the immunity power of the body.

Fertility problems

Severe stress can also affect your fertility, by delaying your menstrual cycle.

How to hold your Pee Bladder Problems

You are in a very important meeting, the AC is killing, it’s your presentation next and your bladder’s demanding a release. Or. You may be you are on a street, grocery shopping! Having to hold in pee may be difficult or unpleasant. But if you are without acceptable facilities, privacy, time, or opportunity, here’s how to cope.

Close your urethra. Most people do this automatically when a slight urge to pee is first felt. As the urge to pee grows, tensing unnecessary muscles can waste effort and may make the problem worse. Focus instead on isolating and squeezing muscles surrounding the urethra while allowing other muscles to relax on their own.

Reposition your body. The way you position your body can help you tighten the muscles around your bladder, and make you feel like holding it is more possible.
Don't press the lower part of your stomach, at all. It will put more pressure on your bladder.

Cross your legs when standing. Don't cross your legs when sitting. Doing this can result in pain or possible loss of bladder control. 

Opening your legs as wide as you can will help you hold it longer. You may feel like you are about to lose control, but if you let that feeling pass (which usually takes about 20 seconds), you will be able to hold it much longer.

Sit upright but relaxed. Don't "slouch". Raise your upper-body and allow your back to arch, taking pressure off your bladder, but do not "stretch" your abdomen as this will add pressure. Relax your abdomen.

Do not lean forward, pull the front of your pelvis up, or squeeze your abdomen inward.

Stay warm. If you can, then make yourself as warm as you can by covering up with blankets, turning up the heater, or curling your body closer together. Here's the logic: Your body has to spend energy to keep the urine in your bladder at body temperature. If you're in a cold area, your body will want to conserve the heat it can generate and not spend it on a bladder full of waste.

Avoid jarring or shaking your body. Avoid changing positions too suddenly, and tense, abrupt, or sudden movement. Remain smooth and natural.

Minimize drinking anything while you need to pee. But drink enough to maintain normal hydration, avoid anything unnecessary. Drink when you are actually thirsty, don't drink a beverage 'just because it’s there.'

Think of a distraction. Avoid any thoughts about letting out pee. Do not think of anything that may make you want to pee more. 

Know that you cannot actually 'burst' your bladder. Your body’s reflexes will prevent serious injury. So long as you are still able to 'hold-back,' your bladder is not in serious danger. Feeling like you’re going 'explode,' or in some other way hurt yourself, is an illusion.

Don't think that 'letting a little bit out' will help. It won't. 'Letting a little bit out' is impossible - your bladder won't stop.

Don't laugh or think about anything funny. Laughing might cause you to contract muscles (such as your diaphragm) that'll put more pressure on your bladder.

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How to get Kissable Lips

You just keep oggling at other women's lips thinking about how genetically blessed they are or how wealthy their husbands are to buy them a pout. But wait, before you start sulking, try these tricks for luscious lips and get lucky!

Good Option: Use a formula palmitoyl oligopeptide and moisturizers like shea butter and vitamin E.

Brush Your Lips: After brushing your teeth, gently brush your lips as well. This will exfoliate and take away chapping, and will also plump up the lips temporarily.

Hydrate: Keep hydrated! Be sure to drink lots of water throughout the day.

Dab of Honey: A dab of honey on your lips will act as a humectant, drawing moisture from the air to your skin, keeping your lips soft, plump, and kissably sweet.

Dab of Glycerin: A dab of vegetable glycerin mixed with vitamin E or wheat germ oil makes an effective, nourishing moisture barrier . (Pure vegetable gycerin is available in natural food centers.)

Not bad: Choose a balm that contains a mixture of spearmint and peppermint oils, and ginger-root extract offer a cooling, moisturizing effect.

Best Bet: Glosses with lip-plumping marine-collagen molecules, which also reducing fine lines around the mouth.

Good Option: A multipurpose gloss with vitamin E to increase moisture, tea tree oil to soothe, and palmitoyl oligopeptide to plump.