Steps you can take to become slim

 Set realistic goals: Determine a healthy and realistic weight loss goal, and develop a plan to reach that goal.

1. Adopt a healthy diet: Eating a diet that is high in fruits, vegetables, whole grains, and lean proteins can help you achieve a healthy weight. Avoid processed foods, sugary drinks, and excessive amounts of saturated and trans fats.

2. Increase physical activity: Regular exercise can help you burn calories and lose weight. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Monitor your progress: Keep track of your weight and measurements, and take note of how your clothes are fitting. This can help you stay motivated and on track.

4. Get enough sleep: Lack of sleep can disrupt your hormone balance and increase your appetite. Aim for 7-9 hours of sleep per night.

5. Be patient: weight loss is a journey and requires time and patience. Don't get discouraged if you don't see results immediately.

Read More

High cholesterol for youngster - Easy way to save yourself from that

What is cholesterol ?

Cholesterol is a fat-like substance found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. Cholesterol also is found in some of the foods you eat.

Risk associated with cholesterol

1. High blood cholesterol will make a chance of getting coronary heart disease/coronary artery disease.

2. High Cholesterol Causes Heart Attack.

3. High Cholesterol Causes Stroke.

4. Can cause Chest pain as arteries that supply your heart with blood (coronary arteries) are affected.

What can cause high cholesterol?

1. Poor diet. Consuming saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers

2. Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.

3. Lack of exercise. Exercise boost your body's HDL, or "good" cholesterol while increasing the size of the particles that make up your LDL, or "bad," cholesterol, which makes it less harmful.

4. Smoking. Cigarette smoking damages the walls of your blood vessels, making them likely to accumulate fatty deposits.

5. Diabetes. High blood sugar contributes to higher LDL cholesterol and lower HDL cholesterol.

How to control cholesterol

1. STOP eating foods full of saturated fats, trans fats, and dietary cholesterol.

Saturated fat foods include  butter, red meat, full-fat and low-fat dairy products, palm oil, and coconut oil.

Start using Omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. select very-low-sodium or no-salt-added canned fish if using tin fish. Clams, oysters, mussels, scallops also good.

2. Eat a lot more fiber-rich foods

This include oats, oat bran, barley, peas, yams, sweet potatoes , legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas.Vegetables such as carrots, Brussels sprouts, beets, okra, and eggplant. Fruit such as berries, passion fruit, oranges, pears, apricots, nectarines, and apples also good.

3. Walk daily 30 minutes

4. Take plant sterol supplements

Note: High cholesterol typically doesn't cause any symptoms. A blood test is the only way to know if your cholesterol is too high. So it is always advisable to have a blood test every 6 months

Read More

Healthy Diet,Regular check up and Best time to eat

To have healthier is not a big deal. People who starts 30 should take care some basic and simple steps.

Food habits

Have more fruits and vegetables.
Start using brown rice instead of white rice.
Start using wheat pasta/tortilla/Chapathi.
Use lean proteins like poultry, fish, beans, and legumes.
Reduce processed foods, sugar, salt, saturated fat and butter.

Exercise

It you are able to spend 30 minutes of walking daily, it will really helps.

Regular check up on

1. Blood pressure
2. Blood sugar test
3. Cholesterol
4. Blood hemoglobin
5. Complete blood count
6. Routine Urine examination

Best time to eat

Breakfast
Ideal time: 7-8 am
Don't have it later than: 10 am
Must remember: Eat within 30 mins of waking up

Lunch
Ideal time: 12:30-2 pm
Don't have it later than: 4 pm
Must remember: An ideal time gap between breakfast and lunch is 4 hrs

Dinner
Ideal time: 6-9 pm
Don't have it later than: 10 pm
Must remember: The meal should be at least 3 hrs before you sleep

Read More

Difficulty in emptying the bowels? Use Olive oil for constipation - Home remedies

Constipation is caused by many reason. The first and the foremost reason would be lack of regular exercise,less water consumption by individual or by low-fiber diet. When the bowel is present in our intestine for longtime, the colon will start absorbing the water from present in it which makes the bowel movement difficult.Why olive oil is considered a healthy fat as it contains monounsaturated fats which will improve cardiovascular health. With the consumption of olive oil makes the gallbladder to release more bile, which helps to digest the fat in the food fast and easily. Bile also maintains the moisture of the stool, which will free the difficulty and pain during bowel movement. Some key points to note are olive oil strengthens the mucus lining of the colon. It stimulates the muscle contraction of large intestine to make it easy for the stools to pass. Olive oil is rich in vitamin E and K, antioxidants, omega 3 and 6 fatty acids which help to boost the health of digestive tract.

How to use Olive oil

• Consume 1 tablespoon of olive oil on an empty stomach in the morning and the same before going to bed as well for a week.

or 

• Warm milk with olive oil helps to loosen the hard stools.

or 

• Olive oil can be added to your morning coffee which acts as a laxative.

or

• Add olive oil in any vegetables or fruits juice that are rich in fiber. 

or 

• Drink 1 tablespoon olive oil with 1 teaspoon lemon juice and drink before going to bed.

or 

• Drink 1 tablespoon of olive oil to a cup of yogurt and drink 2-3 times a day.

Side effects of using olive oil

1. Olive oil contains a lot of calories (120 calories in 1 tablespoon), there is a chance to put weight if used for longtime.
2. Over doses of olive oil can lead to diarrhea.
3. Regular usage of olive oil can decrease your sugar levels,People with diabetes should speak to their doctor before trying.
4. Never use olive oil for constipation in babies or newborns.

Read More

Banana mask for hair fall - Natural beauty tips

Hair fall is a problem faced by many people, thick and shiny hair add to your beauty more than anything. Are you struggling with hair fall? Try this banana mask to prevent hair loss and to get shiny, smooth hair.

Why banana is used for hair loss?

Banana is enriched with essential nutrients that are good for your hair that is why it is a chief ingredient in home made remedy for hair growth.

Banana is rich in

1. Potassium 

2. Powerhouse of vitamins A, E, and C.

3. It is a rich source of  natural oils. 

What are the hair benefits of banana hair mask? 

1. Nutrients in banana helps to keep your hair hydrated and healthy, if you use it regularly this will increase the moisture content of hair and thus smoothen the hair and give it natural shine.

2. Banana controls dandruff and it will reduce the itching of the dry scalp.

3. Soften your hair, helps to protect the natural elasticity of hair.

4. Banana is useful in preventing split ends and breakage. 

5. Encourages hair growth. 

6. Vitamins in Banana will helps to regain the strength of your hair.

7. Banana is a natural volumizer of hair so adds volume to your hair.

8. Hair is protected from sun and wind damage.

How often it should be used ? 

To get best results use it once weekly.

1. Banana hair mask for rapidly growing and long hair

a) Simple banana recipe - Take a ripe banana, make it into paste, apply this on your hair and cover with a plastic bag. Then wrap a hot towel around the head, this step will help to lock the nutrients. Remove the cap after 15 to 20 minutes. Wash hair with a mild shampoo. If you make the content into smooth paste there wont be any difficulty in washing it off. For better results add almond or olive oil to the banana mask. 

b) Mix ripe banana pulp and yogurt apply it on hair leave it there for 20 minute and rinse it off.

2. How to make hair fall mask with banana

Mix the ingredients.

Two ripe banana, a tablespoon of honey few drops of olive oil, or coconut oil apply it on scalp and leave for 20 minutes rinse well.

3. Banana pack for soft hair

Mix the following

Ripe banana.

Avocado or cocoa.

Coconut milk.

Apply the mask on your hair leave  for 15-20 minutes.

This pack helps to make the hair soft ,if cocoa is added instead of avocado it improves the natural colour of your hair.

4. Pack For Shine And Health:

Mix banana with 1/4 cup of olive oil and one egg white in a blender then puree for 1 to 2 minutes. Leave this  on your hair for 10 to 15 minutes after that wash hair with shampoo and conditioner.

5. Banana hair pack for dry damaged hair

a) Make a hair mask mixing pulp of banana and  few drops of almond oil, apply it on scalp and hair, keep it there for 10 to 15 minute  .then wash it off.

b) Blend ripe banana with three spoons of honey apply this mask on your hair. Let the hair pack sit on your hair for 15-20 minutes, then wash the hair.

Benefit of above mask.

Banana contains  vitamin A and C and Vitamin E of the almond oil make your hair shiny and silky. It also hydrate your skin make it soft. Honey helps to keep the hair hydrated.

6. Deep conditioning mask with banana

Mix banana and melted shea butter, apply it over the hair leave it there overnight and rinse with mild shampoo. To get much better result add avocado oil or hemp oil. This increases the moisture content of hair and give extra nutrients to hair This mask will work as a deep conditioner for your dry hair. 

Take care of the following 

a) After hair wash there should not be any chunks of banana in your hair, so while making mask  use banana in pulp form without chunks, blend all contents well

a) You should not let  the mask dry on hair, wash it when it is wet, so hair can be easily cleaned. 

Read More

Home Remedies - How to get pink beautiful lips by natural method ?

Pink and beautiful lips will make your smile pretty and attractive , that make your personality more impressive. Natural remedies give long lasting effect. It is without any side effects. If you wish to have pink and soft lips you can try these easily at home and they are cheap also.

Why lips need special care?

Lips are the only part of face that cant produce oil itself to moisturize it. So dryness and chapping occur easily and if you fail to treat it at right time it causes pigmentation and darkness. So you need to apply moisturizer and give special care to keep it pink and soft. Pink lips also is an indicator of good health. Here are the most effective ways to get pink soft lips.

Basic things you need are 

Exfoliation with lip scrubs make it soft

Exfoliation means removing dead cells from the lips that will make it soft and supple.It should be done at least 2 times a week.

How to do scrub

(a) Honey and  sugar lip scrub - Dip finger in a mixture made of one teaspoon of honey two teaspoon of sugar and one teaspoon of olive oil. Rub it on your lips in circular movements and leave it there for sometime then wipe off with damp cloth or cotton.

(b) Take a toothbrush with smooth bristle with a bit of toothpaste, remove the dead cells with gentle rubbing in circular movements on lip, and wash the lips.
Moisturization of the lips hydration external and internal 

Since lips cant produce oil itself it will become dry easily, dryness take away all its beauty. To avoid dryness you need to apply moisturizer. Dryness can lead to dark lips. Following are the best lip moisturizers. Well hydrated lip has juicy appearance,while dry lip appears dull.

(a) Apply glycerin on your lips before you go to bed at night. Glycerin help to keep the lip hydrated. It will prevent darkness.

(b) Adequately hydrate your body, drink 8-10 glass of water daily.

(c) Application of Vitamin E to the lip also keep it soft.

(d) Lip balm also help to maintain hydration. Avoid Petroleum containing Lip balms. It is better to use lip balm containing Natural Beeswax, Cadillac Wax, Almond Oil and Vitamin E,  glycerin.
Lightening agents-Remove the darkness and give pink colour to your lips.

(a) Lemon honey lip serum - Mix  equal amount of lemon juice and honey and coat it  on your lips, keep it for 1 hour and wipe off with soft wet cloth. Do it daily to remove the tan from lips. This lip serum can be kept in refrigerator and used for 1 week. 

(b) Take the slice of beetroot and rub gently on your lips.

(c) Almond oil application at bedtime lighten the lips.

(d) Cucumber juice if applied daily removes tan from your lips.
Protection from harmful things

(a) Avoid lip products that are cheap and allergic

(b) Avoid excessive sun exposure

Read More

Most effective ways to strengthen your bone

Osteoporosis is one of the most disabling problem in elderly, especially in females. In osteoporosis there is weakness of bone strength. Inorder to escape from osteoporosis you should take care of your bones from childhood itself. 

Following tips will help you to strengthen your bone.

1. Growing phase of bone is up to 21 years, you should consume foods with maximum calcium content this phase. Here are some foods that are rich in calcium.

(a) Milk and milk products.

(b) Green leafy vegetables.

(c) Foods with high vitamin C will help in calcium absorption.

(d) Orange.

(e) Gooseberry.

2. Consumption of foods that's rich in calcium is better than consuming calcium supplements, take calcium supplements if prescribed by doctor and ensure balanced diet.

3. For strong and healthy bones regular physical exercise is essential. Walking and swimming are best for bone strengthening.

4. Give more attention in bone strengthening from 30 years onward.

5. In females postmenopausal osteoporosis is common, estrogen replacement help to reduce it. Hormone replacement therapy contains phytoestrogen, which functions as estrogen in the body.

6. Reduce the salt intake, excessive salt causes weakening of bone strength.

7. Avoid excess sugar, carbonated drinks and coffee. The phosphoric acid in them cause loss of calcium through urine.

8. Avoid physical activities that create over burden to bones after 45 years.

Read More

Lower your cholesterol without drugs

Health problems due to high cholesterol is on rise due to change in lifestyle and food habit.

To lower your cholesterol the following measures are available 

Dietary changes

Regular exercise

Drug

Here are few tips that will help to lower your cholesterol without drugs.

1. Reduce the intake of fried food especially fried meat and fish.

2. Do not reuse the oil that is once used to fry the food.

3. Reduce the oil intake as far as possible.It is better to use olive oil or sunflower oil for cooking.

4. Vegetables and fruits contain large amount of dietary fibers, that will inhibit the cholesterol absorption.Increase the daily intake of vegetables and fruits.

5. Oats.barley,cashew nuts also help to lower cholesterol.

6. Daily intake of Green tea will help to control cholesterol.

7. Fish such as sardine contain omega three fattyacid which can lower the cholesterol level.

8. Eating curry leaves ,and garlic are also useful.

Read More

How to get glowing radiant skin with Honey

Glowing skin is a dream of every women and it is a sign of beauty. Honey is the delicious golden liquid that will help you to get a glowing awesome skin with minimum efforts. This is why it is a content of many skincare products.

Contents of Honey

A rich source of fructose and glucose. 

Essential vitamins. 

Minerals.

Antioxidants.

Honey can produce wonders to your skin why?

1. Moisturizing effect honey can absorb water from air and retain it in the skin layers so skin become soft and supple which help to give better appearance to dry skin.

2. Help to fight acne due to its antibacterial effect.

3. Honey is a great anti ageing that reduces the fine lines and age spots which give young and radiant  appearance to skin.

4. Honey protect skin from harmful UV rays.

5. Help the skin to rejuvenate.

6. It act as a facial cleanser, Honey can unplug the skin pores.

7. Because of the anti-inflammatory action it helps to treat sunburn.

8. Honey has skin lightening effect that help to reduce the skin pigmentation.

9. Honey reduces the scars.

Honey is cheap and easily available, preparation of honey mask doesn't require much time

Lemon honey facial mask for glowing youthful skin 

1 teaspoon honey.

1 teaspoon fuller’s earth (multanimitti).

1 teaspoon lemon juice.

Mix the above contents and make a paste apply it to the face wash after 20 minute with lukewarm water.

You will get glowing  radiant skin 

Read More

Hot oil massage for hair fall

Thick beautiful shiny hair is a dream of every women. But hair loss is a cause of  headache to many of them. There are several methods to prevent hair loss. One of the most effective method is hot oil massage. Good massage with essential oils will help you to get thick beautiful hair. It is the first step to prevent hair fall.

How to do hot oil massage?

Hair oil that are effective are the following

Coconut oil - Prevent hair fall, strengthens your hair.

Almond oil - This is a source of vitamin E  which help to reduce hair fall, and promote hair growth and make it shiny.

Olive oil - Destroys the bacteria in the scalp reduce dandruff and promote hair growth.

Wheat germ oil.

Castor oil.

Amla oil.

Jojoba oil.

Mustard oil.

Lavender oil.

If you add a few drops of rosemary to your oil you will get faster and more effective results.

How often it is done?

Do this once or twice a week for better result.

Right way to do oil massage.

You will get maximum benefit if the oil massage is done in specific method.

1. Apply the oil   at least 1 to 2 hour before  washing your hair or for better result  apply the oil  overnight. 

2. Take lukewarm oil in your hand. Oil should not be very hot.

3. It should be applied on your scalp(not on the hair) with tip of your finger.

4. Do not apply over pressure, should be done gently with light pressure.

How does massaging help to prevent hair fall?

1. Massaging increases  the blood flow to the hair follicle, which gives nutrition to hair.

2. Strengthen your hair root.

3. Decrease the stress and gives relaxation.

4. Oil promote hair growth.

5. Oil reduces the damage to hair because of the lubricating effect.

6. Removes dandruff.

Read More

Food sources of vitamin C

All fresh fruit and vegetables  contain Vitamin C. Unfortunately, vitamin c is easily leached out of vegetables if they are placed in water and is also easily destroyed  during cooking or exposure to copper or alkali. So fresh fruit and juices and salads are encouraged. Also advised to cook vegetables lightly and quickly. Vitamin  is lost during storage. About  40% of the U.S. population consumes vitamin C as a dietary supplement in which “natural forms” are no more bio available than synthetic forms.

The recommended  nutrient intake for adults

90 mg/day for males  in the United States - for healthy people.

75 mg/d for females

Following  are the rich sources of vitamin C.

1. Blackcurrants, guavas.

2. Rosehip syrup, green peppers.

3. Oranges, other citrus fruit, strawberries.

4. Cauliflower, broccoli.

5. Sprouts, cabbage, watercress.

6. Potatoes.

7. Liver and milk.

Absorption  of vitamin C

If the dose of vitamin C administered in a single dose is < 100 mg,  complete absorption occurs. At doses more than  1 g less than 50% is absorbed, this is because of increased degradation and fecal and urinary excretion of vitamin C at higher doses. As already mentioned above good dietary sources of vitamin C include citrus fruits, green vegetables (especially broccoli), tomatoes, and potatoes. People get recommended daily allowance by consuming five servings of fruits and vegetables a day. There are several drugs that interfere and cause vitamin C deficiency such as  corticosteroids, aspirin, indomethacin, phenylbutazone, and tetracycline. As the requirement of vitamin C increase during major surgery it is advisable to supplement vitamin C upto 250 mg  a day to cover major surgery. Bottlefed infants are advised to give orange juice. In the elderly scurvy can be avoided by consuming adequate  fruits and vegetables. Careful observation is required  in the elderly people who live alone. Rarely vitamin C supplementation is required.

Vitamin C requirements increase in the following situations.

1. Smoking,

2. Hemodialysis,

3. Pregnancy,

4. Stress

5. Infection

6. Trauma

Read More

Diet for Heart disease - A must read for every one

Coronary artery disease (Heart attack) is  a multi factorial disease. Here the strongest environmental factor is diet. Basic abnormality that lead to coronary artery disease is  is atherosclerosis. Major constituent of atherosclerosis is cholesterol esters,which  are carried by LDL (Law Density Lipoproteins ) in the blood. LDL cholesterol is affected by the type of  dietary fat.
Saturated fatty acid raise the blood cholesterol,while polyunsaturated fatty acid decreases the cholesterol. Cholesterol is found only in  animal food.

Following are the dietary recommendation in patients with coronary artery disease.

• Balanced diet is recommended.
• High fiber content (Complex carbohydrates) - Effect is determined by the type of dietary fiber. Soluble fibers such as pectin, guar and oat fibers can produce moderate reduction of cholesterol. Wheat fibers (wholemeal breads or bran) wont reduce the plasma cholesterol, but those who consume more wheat fibers and whole grain food the incidence of CAD  is decreased.
• Weight reduction to achieve optimal BMI (Body Mass Index) - Overweight, especially abdominal obesity is an independent risk factor for CAD. Weight reduction will reduce the cholesterol.
• More vegetables and fruits - Soya protein if included in the diet help to reduce the total and LDL cholesterol. Vegetables and fruits are law in fat and contain pectin other dietary fibers ,flavanoids and antioxidants. Five servings of different vegetables and fruit per day (400 g/day average weight)  is recommended.
• Avoid excessive caffeine intake - Coffee contains small amounts of diterpenes (lipids), cafestol and kahweol - not caffeine - it raise plasma total and LDL cholesterol. Since the diterpenes are removed  filtered or instant coffee does not raise the cholesterol.
• Avoid junk food.
• Avoid  foods with high fat content especially MUFA, excess salt ,cholesterol.
• Fish oil (omega 3 PUFA), garlic, plant sterols, antioxidants all help in reducing the cholesterol.
• Salt (NaCl)   should be restricted to 6 gram/day for the general population this is more important for CAD  patients.
• Fish  at least twice a week preferably fatty fish is recommended, it should not be fried in saturated fat. EPA (eicosapentanoic acid) help in reducing  CAD.
• Alcohol one or two drinks per day may be beneficial in middle aged people at risk for CAD, because of complications of over intake not recommended in general population.
• The following dietary components reduce the risk of coronary heart disease. Fruits and vegetables, cereal fiber,  PUFA, linolenic  acid, alcohol and fish, nuts, vitamin E, folate.

Glossary

1. BMI - Body mass index
2. CAD - Coronary artery disease
3. LDL - Law density lipoproteins
4. MUFA - Monounsaturated fatty acids, plant-based fats found in avocado, nuts and seeds, oils, olives, and dark chocolate
5. PUFA - Cutting off all vegetable oils except coconut oil, olive oil and palm oil. 

Read More