Top 10 healthy breakfast options

Top 10 healthy breakfast options

Breakfast is the most important meal of the day, so it’s essential that you make the most of it. But really it’s not that difficult to get a good deal of nutrition from your morning meal. We’ve put down 10 healthy breakfast options to help you prepare a nutritional feast that will keep you going all day.

Porridge and berries

Use oats and skimmed milk to make your porridge, then add any berries such as strawberries, raspberries or blueberries and honey. This is a great way to start the day as the oats have a low GI (Glycaemic Index) this tells us that oats do not raise the blood glucose level very quickly, which is good as it can help stabilize the appetite. Just go easy on the honey!

Beans on toast

Beans (whether they are just ordinary baked beans or kidney, borlotti or black eyed beans) also have a low GI like oats. They are full of soluble fiber, which helps keep you full for longer and can therefore help you manage your weight. Serve the beans on granary toast and pass on the butter; a great, low-fat breakfast.

Bagel with reduced fat cream cheese and smoked salmon

Bagels are high in starchy carbohydrates, which help kick start the body into action for the day after a fast of at least eight to 10 hours. The smoked salmon provides the body with omega-3 fat which is essential for the body. Many of us eat far too much saturated fat (which is bad for us) and not enough omega-3 fat that is vital for our health.

Fruit and yogurt

Try adding your favourite fruit to a small pot of low-fat or diet yogurt for breakfast. A small pot of yogurt counts as one of your three portions per day of dairy foods, essential for the teeth and bones.

Bacon, tomatoes, beans, mushrooms and toast

For those of you who can’t resist a cooked breakfast at the weekends try this. It really is a healthy twist on a traditional fried breakfast; grill the bacon, tomatoes and large, flat field mushrooms.

Crumpets and fruit spread

Crumpets are a starchy food (they should be the basis of every meal). The only problem with crumpets is the tendency to add lots of butter to them. Try a fruit spread, a great way to top them without adding all the calories and fat in butter.

Muesli and soya milk or low-fat milk (such as semi-skimmed or skimmed milk)

Swiss-style muesli has milk powder added to it, which increases the calcium content of this breakfast cereal. Add calcium-enriched soya milk or semi-skimmed milk and you have a bone-friendly breakfast!

Pure fruit juice and iron-fortified breakfast cereal

Next time you are in the cereal aisle at the supermarket, spare a few minutes to check out the labeling on the packets. Not all cereals are equal when it comes to the vitamins and minerals that are added to them. Iron is a mineral that is added to many cereals, try sultana bran or bran flakes, drink a glass of pure fruit juice such as orange or grapefruit and the vitamin C that the juice contains helps your body to absorb the iron more easily.

Smoothie

If you really can’t face breakfast try to have a smoothie instead. If you fancy trying to make one yourself (easy if you have a hand blender) then fruits such as berries, apples and bananas are great with some milk. All those antioxidant vitamins in the fruit help boost your immunity.

Scrambled or poached egg on granary toast

Eggs are not bad for us! It is what you do with them … Poaching or scrambling eggs with a little milk is a good way to incorporate them into your diet — they provide valuable protein. Scrambled eggs on toast is a much better choice over a fried egg sandwich.

I cured pain the natural way

I cured pain the natural way

For years, I'd suffered weak knees. It started with a feeling of softness in the knees and went to extreme pain. What started as an occasional pain started becoming regular and chronic.Slowly, my movements started to get inhibited.I found it difficult to run up and down flights of stairs, and had to be very cautious when I sat down or got up.

Friends and family were on my case to go see an orthopaedic surgeon. Finally, it could no longer be postponed.The doctor checked my knees, put me through a series of tests and finally concluded it was osteoarthritis. No way! I am not that old!

The doctor assured me this could happen to anyone (people with little exercise, a poor diet and family history) not just older people.

And what did my future look like? Would I need a knee replacement? "We'll put you on physiotherapy right away. Replacement is not predictable. You may need it sooner or later," my doc said matter-of-factly.

More than anything else, I was worried that once I started on the meds, I would need to take them all my life. Anyhow, I started on physiotherapy. What I did not do is to start on the medicines-being unsure.

A Naturopath's Way

Around this time, my husband Madhu was in Kerala, and just happened to meet a naturopath through a friend who is a die-hard follower of naturopathy, and completely lives by Dr Jacob Vadakkancheri's (his doctor) advice.

When he returned, Madhu told me to try Vadakkancheri's prescription-go on a diet of completely raw foods."Eat as much as you want, no restrictions on portions," he told me, "It's very important to not stay hungry."

Only, if possible, he asked me to apply oil on the affected area and expose it to sunlight (a natural source of Vitamin D) for a few minutes daily.But he also asked me to stop physiotherapy immediately.

The rationale painful knees are a result of large amounts of toxic deposits in our bodies which affect the proper functioning of cells. A raw food diet neutralises the toxins and speeds up the cell regeneration process, through better digestion (raw foods aid digestion). And over a period of time the toxins from your body are eliminated and good healthrestored-no more painful knees.

Three Week Therapy

It was tougher than I'd thought. Not the eating, as much as organising all the food-remembering to sprout the lentils (moong or chana), ensuring I had all the raw ingredients and dressings to make my big salads that wouldn't bore me. And the fruits, dry fruits, etc.

A week into the diet, I was alreadyfeeling much lighter, the pain a shade better than before. Not just that, I also stopped feeling drowsy post-lunch, could get my work done sooner andleave for home quicker! By the end of week two, it was an effort for me to remember the pain. And by week three, I was a new person!

What Changed

The one biggest take-away from following that diet was my attitude towards food. I started eating more mindfully, became more disciplined about what I ate, drank and how I stocked my pantry. And professionally, this experience laid the foundation for my new venture Tattva-Fresh Organic Kitchen, which is a workday organic meal delivery service.

By Prevention

Late to bed, early to rise way to heart attack

Late to bed, early to rise way to heart attack

Sleeping for less than six hours a night boosts the risk of dying from a heart attack or stroke.

But beware -- those who have too much sleep are also more likely to suffer a heart attack, the European Heart journal warned.

While the extra slumber is unlikely to be the cause, long-term illnesses such as heart disease often make sufferers feel tired. So sleeping for longer than nine hours a night may be an early warning sign.

Francesco Cappuccio from the University of Warwick Medical School, who led the study, said: "The trend for late nights and early mornings is actually a ticking time bomb for our health , so you need to act now to reduce your risk..."

Researchers found that those who slept for less than six hours were almost 50 per cent more likely to suffer a heart attack and 15 per cent more at risk of strokes.

Not having enough sleep decreases the levels of leptin in our blood, which means we do not feel as satisfied after eating, the Daily Mail reports.

At the same time, it raises the levels of ghrelin, responsible for triggering our appetite, thus making us feel hungrier.

Poor sleepers tend to eat more and are more likely to be obese, so are at greater risk of high blood pressure and heart disease, which lead to heart attacks and strokes.

Experts recommend adults get at least six or seven hours' shut-eye a night to stay healthy.

Researchers looked at the sleeping habits of almost 475,000 participants from 15 previous studies across eight countries, including the UK, the US, Japan, Sweden and Germany.

Are You Making These 7 Productivity Mistakes?

Are You Making These 7 Productivity Mistakes?

You want to get things done. You're keen to be efficient and effective. "Productivity" is your favorite word – and you're working really hard at it. The problem is, if you're going about being productive the wrong way, you might just be setting yourself up to fail.

These are seven common mistakes that people make when they're trying to be more productive. Do any of them sound familiar?

Mistake #1: Cutting Back on Sleep
When you need an extra hour or two in the day, it's very tempting to simply cut back on sleep. You'll even hear productivity gurus advising that you "get up half an hour early" in order to create some extra time.

The problem is, skimping on sleep is going to decrease your productivity. In the short-term, you'll find yourself struggling to focus. You'll work more slowly than usual. In the longer-term, you could end up getting ill more often.

Mistake #2: Multi-Tasking
Although multi-tasking sounds good, it rarely works. You can multi-task if you're combining a physical task with a mental one (e.g. you listen to audio books while doing the ironing) – but you can't multi-task by reading emails while working on your big report.

When you try to tackle several work tasks simultaneously, you're really just switching your focus constantly from one to another. This breaks your flow, slows you down, and leaves you more susceptible to distractions.

Mistake #3: Doing Everything Yourself
Perhaps you believe that if you want a job done well, do it yourself. Instead of delegating tasks to other people (at work and at home), you simply get on with them. Some of the tasks aren't exactly challenging – like data entry, or doing laundry – but you want them done to your high standards.

This isn't just bad for your productivity, it's bad for the people around you. If you try to do every little thing yourself, you're going to be using up time that would be better spent on more high-powered activities. And if you never give your subordinates (or your kids) a chance to tackle something new, you're stopping them from growing.

Mistake #4: Focusing Solely on Numbers
It's often useful to track particular metrics: how many miles you ran this week, or how many new leads you got from a particular business conference. But just focusing on numbers can be counter-productive – you'll miss all the important things that can't be easily quantified.

There's often not an obvious ROI [return of investment] to be found – especially in areas like relationship-building. You may need to invest time without any immediate results, but the network you create around yourself could be invaluable in the future.

Mistake #5: Eating at Your Desk
When you're busy, it's tempting to skip a lunch break in favor of carrying on with work. You grab a sandwich at your desk, munching away while reading emails. Once in a while, you might genuinely be so rushed that you have to do this – but if it's happening every day, you need to reassess things.

Taking a proper break helps refresh you for the afternoon ahead. Even getting out of the office and walking around for 15 minutes is valuable. And if you can eat lunch somewhere other than your desk, you'll probably enjoy the meal more – and digest it better.

Mistake #6: Checking Email Frequently
Unless your whole job is about answering emails (e.g. you're in tech support), you almost certainly don't need to check email every ten minutes. You don't need to have a notification pop up on your screen with every new message, either.

All too often, we check email when we're not too sure what we should be doing – or when we're putting off a more important task. If you're genuinely worried about missing an urgent message, use a service like Away Find to make sure that you're alerted about emails from your boss / client / child-minder.

Mistake #7: Pushing Yourself Hard
In the quest for productivity, you may find yourself trying to squeeze more and more into your days. Perhaps you're working full time and running a business on the side – while writing a novel and redecorating the spare bedroom. If your days, evenings and weekends are all packed full, something's eventually going to give.

In many cases, that may be your health. Mental and physical health issues can be caused by stress and overwork – and the time you'll lose to ill health can add up to far more than the extra few hours you gained.

Of course, it's good to be productive – to achieve things in both professional and personal life. But don't try to be productive at the expense of all else, and don't adopt measures for short-term gain that are going to cause problems over the long-term.

Some common diet mistakes

Some common diet mistakes

You know it's diet time when your favourite jeans becomes 'difficult-to-breathe-in' tight.

Some do make it and are able to wriggle into those delicious figure-skimming dresses they've been eyeing for quite some time. Some try and change their lifestyle and eating habits, but their weight refuses to budge. Here's why. People tend to think they change their food habits way more than they actually do. Here are three of the most common diet mistakes most people make:

Sneaking in food (and not keeping track!)
Okay, so you are all resolute and don't order dessert. But what about the 'not just a couple of' bites you sneak in from your friend's rich chocolate gateaux? Doesn't that count? What about the tea and cookies you have when you drop in for a friendly chat at your neighbour's? How many cups of coffee do you guzzle while brainstorming at a business meeting? How many glasses of water do you drink in a day? Dietician and sports nutritionist Deepshikha Agarwal says, "Drinking less water is the mistake people make the most. It's a misconception that drinking a lot of water causes water-retention. Most of us live in denial, or are merely not aware, of the amount of food we eat."

Skipping a meal
Nutritionist Dr Pooja Makhija says, "Without a doubt, the biggest blunder you can make when it comes to dieting is to starve yourself. Just because you're dieting, it isn't acceptable to skip a meal. When you skip a meal, your blood sugar level drops, increasing your craving for saturated sugary foods, which are a lot fattening than a simple, home-cooked meal." Skipping breakfast is bad and you're likely to eat more calories during the day. Deepshikha says, "People on a diet tend to eat twice, once or not at all. In fact, one must eat small meals six times a day. It increases your metabolic rate, which in lay man's language is your calorie burning capacity," she says.

Looking at the short-term
You goal should be to reach to a healthy size and maintain it, instead of drastic weight loss. Sustained weight-loss requires systematic lifestyle changes. Eat a balanced nutritious diet that contains food from different groups and supplement it with exercise and an active lifestyle.

Maintain a food diary
The simple act of recording what you eat daily can strengthen your tenacity to see a diet to target. Psychiatrist Dr Harish Shetty says, "A food diary not only gives you a sense of regulation, but also keeps you alert, to psyche you into eating right. It is great for the dietician as well to keep track since it is a written testimony by the client himself."

— Record every morsel of food. It will give you a clear picture of how the extra calories come in your diet. You can also track emotional eating through this.

— You're less likely to binge or overeat (reaching out for a second helping of pudding) when you're fully aware that you're recording your actions. You will start listening to your real hunger pangs, and not your moody ones.

— Buy a pretty-looking journal that you anticipate writing in every night, and also carry around with you.

— Besides writing about what you eat, also jot down why you eat that particular food.
Keep it for a month and see how it works out for you. Most likely, you won't really need it after that.

You will be more aware of your eating patterns and avoid or manage confrontations that generate over-eating reactions from you.

You also know situations better. Do you eat the same amount while you order a la-carte and while in a buffet? You could make your food diary tech savvy and use an electronic log or a spreadsheet. In fact, if you're one of those techno freaks, you could tweet about your food if it helps you, for all anyone would care.

So forget the diets that promise weight loss, just opt for this self-controlling weight loss method. Needless to say, it is also the thriftiest diet aid ever!

Humourous diet tips

Humourous diet tips

Don't take these humorous diet tips too seriously, they're just for fun!

Success is when you can look beyond food...and look down and see your feet.

To make your hips and thighs look slim on the beach, dig two tunnels under your thighs and make a small dent in the sand for your bottom. Place your towel over the top and sit in the dug out area. Hey presto, no bulging thighs and hips.

Always stand 3/4 on for photographs ..... really slimming

Stand next to a person fatter than you whenever possible and never ever befriend a real skinny!!!

Always eat in private, if people never see you eat, they'll believe you when you say you have a thyroid problem

If you have a problem with eating too much in the evenings, go to bed at 7.30 pm every night and ask your partner to hand cuff you to the bed, you never know, you may solve two problems in one, by spicing up your sex life at the same time

If you do know someone who's naturally skinny, have them come and live with you for two weeks and eat exactly what they eat at exactly the same times. You are guaranteed to lose weight!

Con your friends into thinking how good you're looking lately ..... study and memorize your most flattering pose in a mirror and ensure when anyone sees you, you strike the pose..... note, this only works if you then don't move again until they've left the room.

Cross your legs at your ankles. Your thighs and calves will look slimmer.

Get a tan. A tan helps you look thinner

Whenever a friend calls round, tell them you're on your way to the gym, word will get round about how fit and healthy you are.... and you may feel it necessary to prove it once in a while

100 laughs a day is equal to 10 minutes of exercise!

How to get a 6 Pack Fast

How to get a 6 Pack Fast

 

Fight the Flu! Ten Tips to Beat the Bug

Fight the Flu! Ten Tips to Beat the Bug

Following are a few good tips that will help you fight the flu this season:

1.Wash your hands. This is one of the easiest ways to stop the flu virus from gaining access to your nose, mouth and eyes, all of which are primary entry targets for the flu. Use hot water and plenty of soap, but don't use the antibacterial kind; those soaps cause more harm than good by helping to create "super" bacteria that become resistant to existing antibiotics. Make sure to soap your hands thoroughly and scrub the palms, backs, finger webbing and under the nails.

2.Avoid sugar. Sugar has a significant effect on the immune system, decreasing its ability to function properly. Try not to overindulge in holiday sweets and alcohol and remember to be on the lookout for foods with hidden sugars; condiments like ketchup and relish as well as "healthy" foods such as fruit juices are all sources of sugar and should be avoided or eaten sparingly.

3.Minimize stress. The holiday season can add a lot of additional stress to your already hectic life so remember to take time for yourself and relax. Practice meditation, get a massage or go for a walk. After all, the greatest gift we can give ourselves is good emotional, physical and mental health.

4.Get plenty of rest. If your body is tired, it will be harder for your immune system to fight off the flu. Make sure you get plenty of uninterrupted sleep at night - at least 7-8 hours.

5.Eat your vegetables (and fruits). Fruits and vegetables such as broccoli, spinach, kale, blueberries, apples and citrus fruits are loaded with antioxidants and vitamins, which helps keep your immune system running strong. And don't forget garlic! Fresh garlic is a very potent anti-bacterial, anti-viral and anti-fungal food. Eat it fresh and preferably raw, but remember to crush it slightly before eating in order to release its active ingredient, allicin.

6.Exercise. It benefits your body in so many ways, increasing your circulation and blood flow throughout your body, which helps keep your immune system oxygenated and strong. It's also a great way to reduce stress.

7.Drink water. Among its many benefits, water helps detoxify your body and carry nutrients to your cells. Keep your body thoroughly hydrated and try to drink 8oz of water for every hour that you're awake.

8.Make sure your children practice good hygiene. A recent study found that preschool-age children can drive the spread of influenza in a community as they were consistently the first age group to get infected with influenza. While you can't stop other children from sneezing and coughing on each other, you can make sure that your children learn the importance of washing their hands and covering their noses and mouths (or turning away) when sneezing or coughing.

9.Take Vitamin C with bioflavonoids, at least 500 milligrams a day. Bioflavonoids are especially helpful for fighting infections. A general multivitamin also enhances the function of the immune system.

10.Keep a good attitude and have a laugh. Scientists now connect pessimism not only with depression but consider it a risk factor for disease, just like high blood pressure or smoking. Scientific evidence has also shown that laughter not only helps people breathe easier but it also massages the heart and vital organs and may increase the release of disease-fighting cells of the immune system. So do yourself a favor: lighten up and laugh.

10 do's and don'ts for a healthy skin

10 do's and don'ts for a healthy skin

Has your skin lost the shine? Here are the do's and don'ts to curb your complexion crimes.

1. Taking hot showers
We all love languishing in a steamy shower but hot water can damage delicate facial skin.

"If you're prone to redness the heat can weaken capillaries making redness worse so aim for a tepid temperature," the Daily Express quoted Shula Starkey, founder of Ark Skincare, as saying.

2. Stressing out
It's well known that stress has a negative effect on health but it adversely affects your skin too. Try yoga and deep breathing techniques and treat your skin to a destressing product.

"The stress hormone cortisol is your skin's worst ageing enemy and as we age levels rise.

"Avoid coffee and alcohol to relieve stress as it will only ramp up cortisol levels," said Starkey.

3. Rushing your cleansing routine
The new trend of cleansing in a hurry using packet wipes has many skin experts cringing.

"Inadequate cleansing can lead to bacteria build-up and skin break-outs," she said.

4. Dieting
Sticking to a strict low-fat diet can age and dull skin. Good fats are crucial for skin health, repair, moisture and flexibility.

"Essential fatty acids from oily fish, eggs, flax seeds, walnuts and dark green vegetables are particularly important," said dietician Tanya Haffner, spokesperson for the British Dietetic Association.

5. Eating sugary snacks
Too much sugar in the bloodstream widens your waistline and can result in wrinkles.

"Glycation is a process where sugar in the bloodstream reacts with collagen in the skin and changes its structure from springy and stretchy to hard and brittle and can lead to premature skin ageing," said nutritionist Melanie Flower (natural-healthcare).

The process is accelerated in people with poor insulin control but Melanie advises cutting back on sugar.

"Snacks containing protein are the best option when cravings strike, especially nuts and seeds because they contain skin-friendly oils."

6. Not wearing sun protection
If you slather on SPF protection only when the sun is shining you're not doing enough, dermatologist Dr Stefanie Williams (eudeloboutique) said.

She suggests using a broad-spectrum sun protection moisturiser with SPF 30-50 under make-up all year round.

7. Neglecting your neck
"You should care for your neck exactly as you do your face so apply all your facial skincare products from the hairline right down to the neck and décolletage," said Williams.

"Use an antioxidant serum under your sun protection moisturiser every day."

8. Not protecting against pollution
"Exposure to environmental pollution plus passive exposure to tobacco smoke can cause oxidative stress and damage to skin," said Williams.

"Pollutants can also make the skin more sensitive to the harmful effects of UV exposure."

9. Drinking too much
Alcohol dilates the capillaries and over time can lead to broken veins and flushing of the face, deplete the body of vitamin A, an important antioxidant for skin elasticity, and dehydrate leaving your skin more prone to wrinkling.

So drink water alongside alcohol and make sure you are getting enough daily fluid, advised Tanya Haffner.

"Six to eight glasses will give your skin the necessary moisture for a dewy look and help flush out toxins," she said.

If you are sipping cocktails on your night out forego the straw as the sucking effect encourages wrinkles to form round the mouth.

10. Not sleeping enough
Skin regenerates at night so make sure you get eight hours.

"Studies have shown lack of sleep can increase cortisol levels, which is associated with acceleration of the ageing process, reduced collagen production and increased collagen degradation," said Williams.

When you are asleep your skin is better able to absorb products so slather on a rich, soothing night cream with a calming aroma.

Tips for healthy Hair and Skin

Tips for healthy Hair and Skin

Cosmetologist Dr Rekha Sheth shares her tips for healthy hair and skin.

- Remember that the most important factors that decide the quality of your skin and hair are your genes and family history, your nerves and emotions, and your immune system.

- Use an appropriate face wash meant for your skin type and wash twice a day.

- Use cleansers at night to remove make up and dirt before using a face wash.

- Use sunscreen everyday even if you are indoors - the sun's UVA rays come through windows too and contribute to aging, pigmenting and tanning. Ideally, sunscreen should be applied every three hours.

- Sunscreen should have an SPF of 30 or more. SPF is the degree of protection against UVB rays, hence sunscreen must have UVA protection as well. The usual UVA protection ingredients are Avobenzone, Titanium dioxide, Zinc oxide, Mexoryl and Tinosorb.

- Make up products like foundations, mineral powders and compacts do not have adequate sun protection.

- Indian skin tends to tan and pigment easily and patchily. There is a very thin line between tanning and pigmentation. If your tan hasn't gone in 4-6 weeks, see a dermatologist.

- It is advisable to use mild skin lightening creams as prevention. Look for botanical ingredients like Arbutin, Bearberry, Licorice, Mulberry, Ginseng, Gingko, Emblica, Turmeric - curcuma, Grapeseed and vitamins like C and A, and Niacinamide.

- Aging can be intrinsic, i.e. genetic, and can be delayed by exercise and, to a lesser extent, through diet. Extrinsic factors include increased UV intensity, increased pollution as well as stress. All these factors tend to dry the skin and make it more prone to pigmentation and aging. Hence it is important to start caring for your skin in your teens.

- Extrinsic factors produce Reactive Oxygen Species (ROS), which are naughty oxygen molecules that damage the cells and make them age faster. Anti-oxidants neutralise these ROS.

- At night, use a moisturiser with an age-protecting agent.

- For younger skin, look for ingredients with antioxidants like vitamins C, E or a whole range of botanicals like green tea, grapeseed or pomegranate extract, curcumin, etc. You might also like to look out for the following: Genistein, ECGC, Resveratrol, Idebenone and Coenzyme Q10 or CoQ10.

- Kitchen ingredients like fruits do not work.

- For older skin, look for the following ingredients: peptides, vitamin A and derivatives like retinol and other retinoids, Alpha, beta and polyhydroxy acids.

- Exfoliation should be done with extreme caution and only with modern bead exfoliators. Avoid granular scrubs as these tend to damage the skin microscopically, which can lead to slow, insidious and patchy darkening.

- It is advisable to visit a dermatologist at least once a year. There are a lot of nuances in skin colour, texture, smoothness, etc. that we can't see for ourselves. These can be detected by the dermatologist and mild creams/treatments can be recommended.

- Always use a conditioner after you shampoo your hair. It protects your hair and is a better option than oil. Conditioners neutralise electrical charge in the hair shaft and help in detangling. Conditioners also improve shine and to some extent repair minor frays in the hair shaft. Conditioning agents like hydrolized protein or silicons are added to increase manageability and shine in the hair.