Must – have winter items for your kids


1.) Strawberries: Packed with vitamin C and antioxidants, strawberries are not only tasty but also filled with nutrition. Give your kid strawberry milkshake or serve the fruit dipped in yogurt as evening snack.

2.) Carrots : The beta carotene rich veggies can help boost the body’s white blood cell count and also improve your kid’s immune system to fight against cold and viruses.

3.) Sweet Potatoes : A root veggie is a good option to serve your kid during winters as it gives warmth to the body.Go ahead and cook up interesting dishes using sweet potatoes, which are a rich source of vitamin A and C, and minerals.

4.) Nuts : Generating heat in the body, munching on nuts is recommended during this season . You can either pack walnuts, pistachios, almonds, etc. in your kid’s lunchbox.

5.) Spices : Spice like ginger and garlic are said to increase body’s metabolism. Use these spices in your food to add flavour. Add ginger to the lemonade you serve, made at room temperature.

                         source – The Times Of India

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Eating almonds means reduced hunger pangs.


A new study has found that people who eat about 40 gms of dry-roasted, lightly salted almonds every day experience reduced hunger and improved dietary vitamin E and monounsaturated (good) fat intake without increasing body weight.

Snacking has become a universal behaviour among people across the world.

In the light of increasing snacking frequency and snack size among people, combined and continued increases in obesity rates and wide spread nutrient shortfalls, it becomes increasingly important to identify snacks that pose little risk for weight gain while providing health benefits.

Snacking reportedly increases risk for weight gain, but this broad generalization may mask different responses to select foods.

But the effect of almond snacking is not bad on health.Almonds may be a good snack option, especially for those concerned about weight. The almond intake reduces the hunger levels and desire to eat as it does not increases the energy intake hence it reduces hunger particularly when almonds are consumed as a snack.

source: The Times of India

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Juice is the new health risk

Fruit juices have been pointed out as new health risk because of the amount of sugar the healthy drinks are believed to contain.

Researchers from the UK, USA and Singapore found that, in large scale studies involving nurses, people who ate whole fruit, especially blueberries, grapes and apples, were less likely to get type 2-diabetes, which is obesity related, but those who drank fruit juice were at increased risk.

People who swapped their fruit juice for whole fruits three times a week cut their risk by 7%. The British Soft Drinks Association says that consumption of soft drinks containing added sugar has fallen by 9% over the last 10 years, while the incidence of obesity has risen by 15%.fruits and juice


source : The Times of India

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Ayurveda for your hair


Want a natural solution for all your problems ? Here are a few tips :

1.  Use a natural shampo with ingredients like Amla (embilica officinails), Shikakai (Acacia           concinna).

2.  Wash your hair with a paste of cooked green gramand fenugreek (methi) two to three times a week.

3.  Rub your scalp after washing your hair. It increases blood circulation , and activates the           sebaceous glands.

4.  Apply juice of green coriander leaves on the heads is also good.

5.  A mixture of lettuce and spinach juice can induce hair growth.

6.  Oiling and massaging of scalp prevents hair loss. Use coconut oil at least three times a week.


source : The times of India , Debarati S Sen

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Mental Health Determines Holistic Fitness


Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day.

Have a good cry , It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.

Develop and maintain strong relationships with people around you who will support and enrich your life. The quality of your personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationship can bring great rewards.

Join a club or group of people who share your interests. Being part of a group of like-minded people and people with common interest provides a sense

source : The Times of India

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What should we eat

Breakfasts is great, but choose what you eat with care for the right results  

  A good breakfast isn’t about a glass of juice or having a slice of toast. Though, there is no comparison between a homemade upma and a quick-fix omlette; all breakfasts are not equal in nutrition. Hence, to have a good breakfast, you need to know what to eat

“Eating five parathas, lassi and fried potatoes isn’t going to have any benefit, expect any addition to the waist-line and an extra layer of cholesterol in the heart,” says lifestyle trainer Deepali Jain.

Typically, an ideal first meal of the morning should be anywhere between 500 to 700 calories, depending on your level of activity. The math is simple: have a desk job, go low on calories and high on fibre and simple fee, unless you need that extra punch.

A fruit, and not juice, is a better option. A glass of low -fat milk, mixed cereals, nuts, bowl of sprouts, egg, vegetable and whole-grain bread are considered good option for the morning meal. A small piece of chocolate (Dark preferably), does wonders in the morning too. Had together, this meal provides 610 calories.

If you are a fruit person, then add those to your bowl of cereals. Choose between bananas, pears, oranges, cherries or apples. You could also do a quick stir- fry with onions, carrots, broccoli and green beans. The trick to eat healthy is to never have a whole fruit but parts of two or three.

Small meals better results

small meals

Depending upon person’s appetite, a breakfast, says nutritionist Sveta Bhassin, ca be broken into two units. Keep the heavy-duty food for the morning. This includes your breads, egg and bowl of vegetables then, keep the fibres and vitamins, essentially fibre- rich fruit, sprouts or cereals, for the mid morning hunger. This ensures that you eat well, eat in limit and also spruce up your metabolism. This will also cull your chances of lifestyle ailments such as high blood pressure and cholesterol.

A wholesome alternative

11-1 newsletter

There is no denying that a healthy breakfast is important. But, assembling the breakfast that would meet your needs is easier. That’s why ready-made cereals. Not only are they carefully put together, but a bowl can effectively meet the body needs. Plus , you could make it healthier by adding fruit and nuts. For kids, there are options in terms of the flavours available to ensure that they get the right daily start.

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Vegetables and legumes


Vegetables come from many different parts of plants,
including the leaves, roots, tubers, flowers, stems,
seeds and shoots. Some vegetables like tomatoes and
pumpkin are the fruit of the plant, but are included in
this group because they are used as vegetables.
Legumes are the seeds of plants from the Leguminosae
family. These vegetables are eaten in the immature
form as green peas and beans, and the mature form as
dried peas, beans, lentils and chick peas.
Vegetables and legumes are a good source of
vitamins, minerals, dietary fibre and carbohydrate. Capsicum, broccoli,
cauliflower, cabbage and tomatoes are high in vitamin C. Dark green and orange
vegetables like spinach, broccoli, carrots and pumpkin are high in vitamin A.
Green vegetables, dried peas, beans and lentils are a good source of folate.
Most vegetables are good sources of many vitamins. It has been suggested that
a diet which includes vegetables rich in vitamins A and C, together with
vegetables like broccoli, cauliflower, cabbage and brussels sprouts from the
cruciferous family, can help to prevent certain types of cancer.

How much from the Vegetables, legumes group is needed
every day?

Some practical suggestions:

• Eat a variety of vegetables every day. Include:
–  dark green vegetables like spinach and broccoli
–  orange vegetables like sweet potato, pumpkin and carrots
–  cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts
–  starchy vegetables like potatoes, sweet potato, taro and corn
–  salad vegetables like lettuce, tomato, cucumber and capsicum
–  legumes like dried peas, beans, lentils and chick peas.

• Choose a wide variety of vegetables from week to week.
Buy vegetables in season, as these are the best value for money.

• Use frozen and canned vegetables as an alternative to fresh. They are
nutritious, often cheaper, quick and easy to prepare, easily stored, and
available in remote communities. Try some no-added-salt varieties.

• Eat some vegetables raw or slightly cooked for maximum nutrition.
Children often prefer raw vegetables.

(Hard, raw vegetables should not be given to children under 4 years of
age as they may cause choking).

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water and weight loss


Water is the most important substance you can put into your body for maintaining overall health. While the human body can survive for about 30 days without food, it will perish in 4 to 10 days without water. Water accounts for about 45 to 70 of the typical person’s body weight, and you continually lose water throughout the day through sweating, bodily waste and even breathing

How Much do I need to drink to benefit losing weight?

For the average person experts suggest getting at least 1.8 litres of water daily or eight 8 glasses. If you are on a diet to lose weight it is more important to consume more and keep drinking water throughout the day, unless you have any medical condition that doesn’t allow much water intake. A good guide for daily intake is to drink 30 millilitres of water for every1 kilogram of body weight. A 90 kilogram person should be drinking around 2 litres (12.5 cups) o fwater in order the gain the benefits of increased energy and metabolism.

If exercising is part of a weight loss program a bit more water should be included to account for water loss from sweating. Drinking water before, during and after exercise will keep energy levels high and help recovery after training.

Without sufficient water for the kidneys to function properly, the liver gets called upon to do some of the work the kidneys should be doing alone. The liver can then not work as efficiently as it should to carry out one of its own functions of metabolising fat and so this results in more fat being stored in the body and thus increased weight.

Health Benefits of Water

While there is indeed a drinking water and weight loss link, there are many more health benefits of water. For starters:

  • water fills and bathes each of a body’s 100 trillion cells
  • water makes up the fluid that travels the 60,000 miles (100,000 Km) of veins and arteries in a body
  • 98% of intestinal, gastric, saliva and pancreatic juices are water and
  • 92% of blood and  tears are water.

Water goes virtually everywhere and surrounds virtually every bit of tissue in our systems. If those health benefits of water weren’t enough, water holds nutritive factors in solution and acts as a transportation medium for those factors. Another transport function, and one of water’s most important jobs, is holding body wastes and toxins in solution and carrying them to where they can be removed from the body. Water also:

  • acts as a lubricant for our joints and soft tissues
  • provides the liquid necessary for the proper digestion of food
  • helps maintain normal body temperature by allowing heat to escape as water evaporates from our skin and
  • provides the medium for red blood cells to transport oxygen to the tissues.

So while it might be nice that there is a link between drinking water and weight loss, it is also clear that there are a great variety of other benefits to drinking water. And of prime importance, is the fact that water is one of the best natural protections against a variety of infectious diseases including influenza, pneumonia, whooping cough and measles. The performance of your tissues and their resistance to injury is absolutely dependent on the quality and quantity of water you and your child drink.

Reaching the recommended Intake

more palatable by adding sugar-free drink mixes or lemon and lime juices, reaching the recommended daily intake of water can seem less daunting. In addition, consuming tea, broth, fruit ice pops and fruit and vegetable By keeping a bottle of water with you at all times, choosing water when eating out and making water -based juices are healthy and low-calorie ways to reach the recommended water intake. Beverages that contain caffeine or alcohol should be avoided since they are not only high in calories but also act as a diuretic, which can lead to fluid loss and can contribute to dehydration.

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Foods for heart


Green leafy vegetables
Green leafy vegetable like spinach, radish leaves, lettuce, etc. are healthy and are known to reduce the risk of heart diseases and cancer as well. That’s because they are extremely low in fat, calories and high in dietary fibre. They also contain folic acid, magnesium, calcium, potassium, etc. These minerals are beneficial for the optimum functioning of the heart. Studies have shown that one daily serving of green leafy vegetables can lower the risk of heart diseases by 11 per cent.

Oats are one the most healthiest options available for breakfast. Not only do they make you feel full and energetic, they are great for your heart too. Oats contain beta glucan, which is a soluble fibre that helps bring down cholesterol levels especially LDL (bad cholesterol) in the body. Have oatmeal for breakfast or have oatmeal bread or cookies to absorb their benefits.

Whole grains
Whole grains whether its wheat, barley, millet, pulses and even beans for that matter are good for the heart because they provide natural fibre and vitamins. They contains vitamin E, iron, magnesium and a host of anti-oxidants. Regular consumption of of whole grains reduces blood pressure too.

Soy protein
Soy is essentially soyabean curd. They are also available in the form of soya chunks and soya mince easily in the market today. Soy is an excellent healthy substitute for red meats which are high in fat, increase the bad cholesterol and saturated fats which are very bad for the heart.

Olive oil
Olive oil is one of the most healthiest oils available, whose consumption is actually good for the heart. Having olive oil as a regular part of your diet, helps ion lowering LDL (bad cholesterol) in the body. Also, olive oil contains monounsaturated fats that are good for the heart and are packed with anti-oxidants. Extra virgin olive oil contains polyphenols and gives even greater health benefits. Drizzle some olive oil in your salad as a dressing instead of that unhealthy mayonnaise and high-calories dressings, or better still substitute it for your normal cooking oil and see the difference.

Tomatoes is a good source of vitamins and acts as a blood purifier. Regular consumption of tomatoes is known to reduce the risk of heart diseases. Vitamin K present in tomatoes helps to prevent occurrences of hemorrhages. Eat tomatoes in the raw form in salads or sandwiches, cooked form in gravies or simply good old ketchup.

An apple a day, will surely keep the doctor away because they contain guercetin, a photochemical containing ant-inflammatory properties. It also helps in prevention of blood clots. Eat apples for breakfast with your cereal or eat them as a snack when you’re hungry instead to pigging out on deep-fried chips.

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All about immunity: the ability to fight illness.


Immune is the body’s internal defence mechanism.Your immune system is the only thing that protects you from diseases and germs. This system has a lot of different parts which work together to keep out any harmful germs, and attack and destroy any that manage to get inside your body.

Every day , we are exposed to millions of germs but we do not get sick from them because of a our immune system.Every time we do get sick because a particular germ, our immune system works to get rid of it. And then, it remembers how to fight the infection if the same germ comes in the future. The older you get , the more germs your body gets immune to.

If a person does not have a strong immune system, they are susceptible to illness . This is especially true for children since their immune system is still developing and hence can be more vulnerable and delicate then that of an adult. Therefore, it is essential to ensure that a child’s immunity is strengthened by ensuring a healthy environment at all times, a balanced and nutritious diet and , if required dietary supplements that will strengthen their immunity.

Ensure your immune system stays in peak shape.

  To boost your immune system, the first thing you need to do is choose a healthy lifestyle. Your immune system functions at its best when it is supported by health living strategies such as these:

1. Eat a diet that is high in fruits, vegetables and whole grains.

2. Avoid junk food, especially those that are high in saturated fat, sugar, artificial colours and artificial flavours.

3. Exercise regularly

4. Maintain a healthy weight

5. Control your blood pressure

6. Stay stress free; make meditation a part of your daily routine.

7. Get adequate sleep

8. Avoid smoking

9. If you drink alcohol, drink only in moderation.

10. To avoid catching infections , wash your hands and keep your home and work area clean and hygienic.

11. Get regular medical screening tests.

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