Fitness & Martial Arts

Doing the same Fitness exercises over and over again may not be fun at all. While you can get the desired results from your Fitness program, you can do something to make it more effective and a lot more fun to do. you might consider putting some chops, kicks and flips into your exercise routine. Why not include Martial Arts in your Fitness routine?

Martial Arts can be done as training for self-defense or as a sport, and are an excellent way of keeping you in good shape and at the same time, developing your self-esteem and self-discipline. There are different styles which make use of different systems and techniques. Some of these disciplines that you can do to stay fit or as great additions to your Fitness program are Judo, Taekwondo, Capoeira, Muay Thai, and Karate.

Judo: Judo is a Japanese Martial Art which involves Its trademark throwing, control holds, arm locks and choking techniques make it the martial arts form of choice for many martial arts movies. But its emphasis on safety and full-body physical conditioning make it the martial arts favourite for millions of exercisers. Judo is a good exercise, as it employs all major muscle groups and improves strength, agility, and flexibility.

Taekwondo: This is one of the most well-known members of the Martial Arts family. Originated in Korea, Taekwondo involves a lot of hand movement and legwork such as high kicks, so it is a great full-body exercise. With regular Taekwondo sessions, you will lose those unwanted pounds, tone and strengthen your muscles, improve your hand and body coordination, and develop self-confidence.

Capoeira: This is a dance, Brazilian form of Martial Arts, self-defense, and cardiovascular exercise all rolled into one. It involves a lot of body movements which are done with authentic music. That is why this is a fun way to lose weight and increase strength and agility. Capoeira combines the element of dancing, singing, and Martial Arts, making it a fun and high-energy activity.

Muay Thai: Muay Thai or Thai Boxing is done as pre-fight training and is becoming popular as an intense aerobic workout. It makes use of fists, knees, and elbows to hit the opponent. This discipline develops muscular endurance and quickness in different body movements. For safety purposes, do not forget to do some stretching or warm-up exercises before any Martial Arts session to avoid injuries and muscle strain.

There are many other forms of Martial Arts that you can participate in to stay fit and develop strength not only in your muscles but also in your character. Whatever discipline you choose, just keep in mind that Martial Arts do not teach you to hurt other people. Make use of their teachings and principles so you can be a strong person inside and out.

I believe there are several other benefits that should be highlighted to encourage others to use it also as a tool for lifelong wellness.
1) Builds a Foundation of Proper Form
2) Build Exercise Knowledge
3) Motivates Functional Training
4) Builds Discipline and Self-Control
5) Encourages Healthy Eating
6) Builds Camaraderie
7) Growing Sport

Why do Fitness?

Many years or centuries ago we as a race worked out pretty much every day. Most people did some sort of physical labor for a job or for just basic survival. There were no preservatives or artificial sweeteners or diet pills and since food was not nearly as abundant most were not usually overweight. So people were not dying from obesity related illness or disease, they were just dying from other natural causes like rotten teeth!

Well along came modern technology and out the window our built in workout routine. So we ‘work’ all day but we don’t actually do anything with our bodies. We sit more than ever and eat more than ever. So we invented a thing called fitness. Fitness is suppose to make us better. It is suppose to make us happier. Well if you are exercising and dieting and you are miserable then something is wrong. This is where the concept of balance and moderation come into play.

Everyday, the clamor for good looks and great, sexy body is amplifying. While there are lots of medical advancements that could produce your desired body and good looks to some extent, there is still no real substitute for Fitness Exercise. Scientific evidences increasingly confirm that the best key to achieving your desired physical Fitness is, without doubt, regular exercise. There are more significant benefits you can get from exercising other than improving your appearance. Fitness is your cheapest insurance:

Here are some benefits of physical fitness:

- Exercise alleviates many current health problems: Exercise reduces the risk of developing high blood pressure, colon cancer, and diabetes. It also helps people with chronic conditions, improve stamina and muscle strength.

- Exercise improves your sense of well-being: Study after study has revealed that staying physically active not only prolongs your life, it also improves your quality of your life. Not only does it help you set off with more energy, regular physical activity also improves your quality of sleep and ability to cope with stress.

- You're more likely to live a long and healthy life: Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

- You'll have more energy, strength and stamina: People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy.

- You'll get sick less often: Both aerobic exercise and weight lifting strengthen the immune system.

- Exercise can relieve depression: One of the best ways to chase the blues away is to exercise. Research has shown that for mild to moderate depression, regular physical activity can be as effective as psychotherapy. Exercise can also improve the appetite of those who don't feel like eating, and reduce the food cravings of those prone to overeating when stressed. And unlike many medications, exercise delivers positive side-effects.

- Exercise can reveal various disorders: Serious and recreational athletes, even casual exercisers who tend to be in tune with their bodies, often notice changes in their performance that can indicate a medical problem. The changes may be nothing, but they might pinpoint problems such as anemia and heart problems.

- You'll keep your bones strong: Both men and women start losing bone mass around age 35. Lifting weights can not only stop the loss of bone mass, but in some cases it can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and running also help keep bones strong.

- You'll enjoy life more: Life is much more enjoyable when you're fit and healthy. You look and feel good and you're more productive in everything you do.

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Fitness Workout - Bicycling

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

Bicycling is not only one of the Best, Easiest, and Most Popular Forms of Exercise, it also is a lot of fun! Cycling is great for people who like speed and a variety of pace. Unlike jogging or aerobics, you don't need to worry about joint impacts. Also, pedaling in the fresh air is invigorating and refreshing. One of the most popular type of these Cardio Exercises is Mountaing Biking.

An excellent aerobic conditioning, cycling strengthens the legs, especially the quadriceps and tones your muscles superbly. Don't forget, this Cardio Exercise is also one of the least expensive because quality bicycle equipment lasts a long time.

Incorporate Bicycling in your Fitness Plan: Do this exercise 3 to 4 times a week, for a period of at least 20 minutes.

Health benefits of running and jogging

Running and jogging are effective ways to lose weight and fight weight-related disease, especially when paired with a sensible diet. Jogging requires more muscle than walking and can be done by anyone, where as running requires more effort than jogging. It is more intense than jogging. Running speed is affected by stride length and frequency as well as total body fitness.

The following are the list of some health benefits of Running might inspire you to start.

1) Improve Your Performance in Bed: Think of improving your performance in bed? Forget pills or enhancements product, you just need to start running or jogging and you'll on your way to last longer. SO TRY IT!

2) Relieves Stress: One of the most popular benefits of running for working adults is... Running is a great "Stress Relievers". Stress is something that most people love to get rid of, but unfortunately most people can't. So if you feel stress or overwhelm, try taking a break and "let-off" some steam by running. Because your body will releases "Endorphin" when you run, which makes you feel good and happy.

3) Improved Your Cardiovascular Fitness: Another major health benefits of running and jogging is, it helps to improve your cardiovascular fitness. Having good "Cardio Fitness" makes your heart stronger and efficient in pumping more high oxygenated rich blood cells to the rest of your body. This gives you more energy. And because of the increase number of red blood cells in your body, this will also help your body to facilitate the transportation of oxygen.

4) Psychological Benefits: NOT only will you benefit physically with regular running, but it will also benefit you Psychologically too! And compared to a sedentary person (a person who does not exercise regularly), you’ll achieve greater personality characteristics.

5) Burn Calories & Lose Weight: If you are sick and tired of being overweight, running regularly can help you to burn of calories - This makes you lose weight and have the perfect figure you've always wanted. So, why DO you need to spend more money unnecessary to lose weight by buying "Slimming Tea" or "Weight Loss Pills" which you know are just a gimmick. Running and jogging is easy, cheap and you can do it almost anytime and anywhere.

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Eating Habits: Can't eat but really hungry

It is possible that stomach upset might be the cause due to being overstressed, Indigestion, Irregular dietary habits, eating foods that cause excessive gas production and anxiety disorders.

In general, foods with little fiber produce very little gas. First and foremost, you need to avoid foods that make your symptoms increase. Adopting a healthy dietary practices and a good exercise regimen will also improve your intestinal motility.

Some tips to help your symptoms include:-
1. Reducing intake of hot spicy and Fat rich foods, fried foods, is very important.
2. It is better not to drink fluids with your food. Drinking fluids with meals can increase your air intake and increase gas.
3. Try eating a little more slowly. When you eat fast, you swallow extra air with your food. Try to not talk while eating. Extra air while eating can lead to belching and gas production.
4. Eating at the same time each day and eating smaller meals more frequently may be beneficial as well.
5. Try to eat a balanced diet. Foods with high fiber may initially increase gas production. However, the this will decrease over time.
6. Avoid major gas producing foods like -
- Vegetables: Onions, Celery, Carrots, Brussels Sprouts, Cucumber, Cabbage,Cauliflower, Radishes , potatoes and eggplant.
- Fruits like - Raisins, Bananas, Apricots, Prunes, dried fruit
- Carbohydrates rich foods like - Bagels, Wheat Germ, Pretzels
- Beans, peas, Green salads, brown rice and leeks

In addition to the above tips, taking probiotic supplements and activated charcoal tablets (Charcoal, Charcocaps), will help in relieving your symptoms to a certain extent.

In case, if your symptoms are not improved by the above measures, you might consult with your doctor for a examination and proper treatment.

Healthy Ways to Gain Weight

The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods. If you've recently lost weight without trying, you should see your health care provider.

Feeling underweight? Here's how you can gain some extra kilos

Many think that increasing the intake of junk foods and greasy foods is the short cut to gain weight but it's surely not the right way as junk foods usually contain unhealthy trans fats or saturated fats. If you are are tired of the skinny built of your body, then read on to find out how to put on those extra kilos to get the perfect look.

The main goal is to increase your overall intake of calories every day, but it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat less often, increase your portion sizes or add more foods to each meal.

-Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

-A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need.

-It may be easier to eat five or six smaller balanced meal per day rather than eating three large meals, especially if you are not used to eating much at one time.

-Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight.

-Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.

-Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.

-Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.

How Cumin Seeds Can benefit in Natural Medicine

Cumin seeds also known as jeera have been extensively used in culinary preparations in the Indian subcontinent since ages.Cumin seeds not only add taste to food but also are very beneficial for body.

1. It is a great aid in digestion and prevents indigestion, flatulence, diarrhoea, nausea and morning sickness. Boil 1 cup of water and remove from heat before adding 1 tsp. of cumin seeds, 1 tsp. of fresh coriander and a pinch of salt. Allow the tea to steep for 20 minutes before drinking. Take this natural medicine after meals.

2. Iron for Energy and Immune Function, a mineral that plays many vital roles in the body. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Additionally, iron is instrumental in keeping your immune system healthy. Iron is particularly important for menstruating women, who lose iron each month during menses. Additionally, growing children and adolescents have increased needs for iron, as do women who are pregnant or lactating. Mix 1 tsp. of powdered cumin seeds in a cup of warm milk and add 1 tbsp. of raw honey.

3. For immediate relief from acidity, chew a pinch full of raw cumin seeds.

4. Relieve insomnia with cumin seeds and banana. Simply mix 1 tsp. of cumin seed powder and the pulp of a ripe banana and eat before bed.

5. Cumin seeds have antiseptic properties and aid in curing common colds. Boil 1 cup of water and remove from heat before adding 1 tsp. of cumin and a large slice of ginger. Allow the tea to steep for 20 minutes, drinking 2 or 3 times a day until symptoms subside.

6. Cumin seeds has rich source of Vitamin E, which is great for the hair and skin as well. it also has disinfectant and anti-fungal properties. This protects the hair and skin from fungal infections. Add a bit of onion juice to cumin powder to make a paste and apply to boils, bites, bee stings and even scorpion stings to help reduce inflammation and pain.

Fasting in Islam: The Fourth Pillar of Islam

The fourth Pillar of Islam, the Fast of Ramadan, occurs once each year during the 9th lunar month, the month of Ramadan, the ninth month of the Islamic calendar in which:

“…the Quran was sent down as a guidance for the people.” (Quran 2:185)

God in His infinite mercy has exempt the ill, travelers, and others who are unable from fasting Ramadan.

The Fast of Ramadan
Muslims perform a month long fast annually, called Ramadan, which has special rules to raise the spiritual benefits of the fast to a high pitch. The word ramadan does not actually mean "fast." The technical term for fasting is siyam, whose root word means "to be at rest." By abstaining from food, drink, and sexual intercourse, these functions of the body are granted rest, and an opportunity to become revivified.

The general fast during the month of Ramadan is enjoined upon the whole humanity; those who actually do it are Muslims. Many persons who have close contact with Muslims also engage in this form of fast and derive some of the benefits from it. But there are several regulations which must be followed for any fast to be valid.

Ramadan is a period of fasting, reflection, devotion, generosity and sacrifice observed by Muslims around the world. While major holidays of other faiths have largely become commercialized events, Ramadan retains its intense spiritual meaning.

Who Must Fast?

Fasting Ramadan is compulsory upon every Muslim, male or female, who has these qualifications:

- To be mentally and physically fit, which means to be sane and able.
- To be of full age, the age of puberty and discretion, which is normally about fourteen. Children under this age should be encouraged to start this good practice on easy levels, so when they reach the age of puberty they will be mentally and physically prepared to observe fasting.
- To be present at one's permanent settlement, your home town, one's farm, and one's business premises, etc. This means not to be on a journey of about fifty miles or more.
- To be fairly certain that fasting is unlikely to cause you any harm, physical or mental, other than the normal reactions to hunger, thirst, etc.

Exemption From Fasting:
These said qualifications exclude the following categories:
- Children under the age of puberty and discretion.
- Insane people who are unaccountable for their deeds. People of these two categories are exempted from the duty of fist, and no compensation or any other substitute is enjoined on them.
- Men and women who are too old and feeble to undertake the obligation of fast and bear its hardships. Such people are exempted from this duty, but they must offer, at least, one needy poor Muslim an average full meal or its value per person per day.
- Sick people whose health is likely to be severely affected by the observance of fast. They may postpone the fast, as long as they are sick, to a later date and make up for it, a day for a day.
- Travelers may break the fast temporarily during their travel only and make up for it in later days, a day for a day
- Pregnant women and women breast-feeding their children may also break the fast, if its observance is likely to endanger their own health or that of their infants. But they must make up for the fast at a delayed time, a day for a day.
- Women in the period of menstruation (of a maximum of ten days or of confinement (of a maximum of forty days).; They must postpone the fast till recovery and then make up for it, a day for a day.

The fast of any day of Ramadan becomes void by intentional eating or drinking or smoking or indulgence in any intimate intercourse, and by allowing anything to enter through the mouth into the interior parts of the body. And if this is done deliberately without any lawful reason, this is a major sin which only renewed repentance can expiate.

If anyone, through forgetfulness, does something that would ordinarily break the fast, 0a observance is not nullified, and his fast stands valid, provided he stops doing that thing the moment he realizes what he is doing.

On completion of the fast of Ramadan, the special charity known as Sadagat-ul-Fitr (charity of ' Fast-breaking) must be distributed before 'Eid-ul-Fitr (approximately), seven dollars per head.

May Allah accept our fasting, forgive our sins, and guide us all to the Straight Path. May Allah bless us all during Ramadan, and throughout the year, with His forgiveness, mercy, and peace, and bring us all closer to Him and to each other.

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Top 8 ways to boost your brain

Your brain needs exercise just like a muscle. If you use it often and in the right ways, you will become a more skilled thinker and increase your ability to focus. But if you never use your brain, or abuse it with harmful chemicals, your ability to think and learn will deteriorate.

A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.

The exciting thing is that you don’t have to be a millionaire to increase your brain capacity. All you need to do is invest a little time to regularly train your brain.

Here are 7 simple ways you can increase your brain power and improve your intelligence!

Get A Move On: Forget the rocking chair. A sedentary lifestyle doesn't do anything to keep your mind agile. When you experience something ‘new’ you actually ‘stimulate’ your brain! Don’t get stuck in a rut doing the same old things – the only way to change the structure of your brain is to do something new. This creates new neural pathways, increasing your intelligence. You could take a new route to work, try a new recipe for dinner, or even a new form of exercise – mix it up!

Early to Bed, Early to Rise: Sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.

Don’t skimp on exercise: It’s been proven that regular exercise helps to increase brain function and enhances neurogenesis. This means that every time you exercise you are creating new brain cells! Get off the couch and get moving! Your brain will thank you for it :)

Eat Healthier brain-boosting foods: Our diets have a HUGE impact on brain function. Our brains consume over 20% of all nutrients & oxygen that we consume – so remember to feed your brain with the good stuff! (i.e. fresh fruit and veg & plenty of OMEGA 3 oils found in oily fish).

Make time for friends and fun: Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains—in fact, interacting with others may be the best kind of brain exercise.

There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet—especially the highly-social dog.

Looking for ways to bring more laughter in your life: You’ve heard that laughter is the best medicine, and that holds true for the brain as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.

Give your brain a workout: Doing crossword puzzles is an old stand-by that may keep you sharp by forcing you to mine your memory. Also, some people swear by memorizing and reciting anything from their favorite books to inspirational quotes. You could also learn song lyrics by heart and warble in the shower. Another strategy is to play board games such as Scrabble and Trivial Pursuit. Bonus: You'll be interacting with other people so you'll be getting the added benefit of social contact. That in itself can keep your mind agile.

Health Benefits of Soaking Almonds in Water

Almonds are among the earliest cultivated foods in history. Almonds are thought to have originated in China and Central Asia. Explorers brought almonds back with them, and before long almond trees flourished. Almonds, like most nuts, were thought to have too much fat to be a healthy snack.

Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels. 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure. Your gain all the benefits of almonds if you eat it in the right way.

Almonds are difficult to digest because of an enzyme-inhibiting substance in their brown coating. These enzyme inhibitors protect the nut or seed until it has what it needs for growth. Soaking almonds overnight removes these toxic enzyme inhibitors so that the enzymes secreted during digestion can do their job. Also the gluten breaks down, and digestion becomes much easier. Phytic acid, which inhibits absorption of vital minerals, is also reduced after soaking almonds. This helps our body get the benefit of vitality contained within them.

Health Benefits
Memory Improvement: Almonds are known as one of the best brain tonics. It is rich in essential fats and serves to improve memory and intelligence. Eating 4-6 soaked almonds every morning helps enhance your memory. This makes them an essential part of kids' daily diet.

Better Digestion: Soaking almonds in water makes them softer and easier to chew. This means better digestibility, easy absorption and assimilation of nutrition in the nut. You must chew them thoroughly, because big chunks of unchewed nuts are hard on the digestive tract. Moreover, soaking almonds in milk and eating them increases the libido and enhances general sexual performance in cases of frigidity.

Beauty Benefits: As far ask the skin is concerned, almond can be used to great effect in several ways. Almond oil makes the skin smooth and soft, which is why it is often favored for massages. You can prepare a mixture of almond oil, honey, and lemon juice, and apply this as a face pack once a week. Almond oil can also be used for the hair.

Pregnancy: Intake of soaked almonds during the pregnancy period is also known to be quite beneficial. Almonds are highly nutritive and hence a good source of energy for pregnant women. Soaking almonds in water or milk overnight and eating them next morning after making a paste is good for their health. Adding a pinch of saffron to this paste will further add heighten the value of this tasty preparation. Pregnant women must consume this preparation along with a healthy diet everyday as this provides good nourishment for both, mother and baby.

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What is a good fitness routine for a full-body workout?

The most efficient and effective way to do a full-body workout is to focus on multi-joint exercises that give you the 'most bang for your buck'. This means the more muscle groups you can work at once (within reason), the better. For example, instead of just doing a set of biceps curls, perform lunges with a curl at the bottom of each lunge. Focusing on multi-joint exercises will allow you to train all of the major muscle groups without spending your whole day in the gym.

The best time to do fitness workout thing in the morning, before you have eaten. This taps into stored body fat instead of food you have recently eaten. If you can’t walk outside or on a treadmill, you can melt pounds in place. Turn on some upbeat music and walk in place pumping your arms and bringing your knees as high as you comfortably can. Advanced: To advance the move and tone the body further, hold a soup can in each hand and “punch” one can alternately up and forward on each 4 count of steps.

There are literally thousands of exercises to choose from.
Here is an example of a total-body workout:

1. Push-ups (kneeling or regular)
2. Pull-ups (assisted or regular)
3. Standing shoulder press
4. Standing biceps curls
5. Triceps kickbacks
6. Bodyweight squats

Perform 1-2 sets and between 8-20 repetitions with a slow and controlled tempo.

As you can see, full-body routines are almost infinite in their variety. Adjust your routine to match your fitness needs and goals. If you are training for a sport, be sure to add in power, speed and agility work. The key here is to get creative with your workouts but not to the point where the exercises lose their effectiveness. Trying to create the perfect 'functional' exercise by combining as many exercises and variables as you can will only result in a loss of effectiveness and possibly an increased chance of injury.

Lassi - Refresher Summer Drink

Lassi is a popular yogurt based drink. It is as healthy and nutritious as yogurt. In Pakistan, it is the most famous summer drink. It is a hot weather refreshment. It is one of the easiest drinks to make.

It is a traditional Pakistani dairy beverage, originally from Punjab, made by blending yoghurt with water, salt, and spices (depending on the type of lassi) until the drink becomes frothy. It is consumed by over one billion Asians throughout the world. With its smooth, cool and refreshing taste, it is the perfect accompaniment to the hot and spicy flavours that epitomise Pakistani cuisine.

This traditional drink is economical and plentiful in Pakistan, where cows and buffalo provide an overflow of dairy-based recipes. Traditional lassi is sometimes flavoured with ground roasted cumin. In Punjab lassi sometimes uses a little milk and is topped with a thin layer of malai, clotted cream. Lassi is enjoyed chilled as a hot-weather refreshment. With a little turmeric powder mixed in, it is also used as a folk remedy for gastroenteritis.

Lassi can be of many types, but below are some of the most popular drink of summer-

- Sweet Lassi
- Salty Lassi(Chaas)
- Mango Lassi
- Pineapple Lassi

Its versatility, though, doesn’t end there. You can have your lassi sweetened with sugar or fruits. The ultimate luxury – saffron lassi – is popular in the Sindh region of Pakistan and Jodhpur (Rajasthan).

During Holi, the Indian festival of colors that marks the advent of spring, revelers frequently consume bhang lassi, bhang being a liquid derivative of cannabis – an occasion to let one’s hair down sanctioned by religion and culture!

Eating strategies - Breakfast, Lunch and Dinner

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. Adopting healthier eating habits does not have to be difficult, and it can put you quickly on your way to improved health. With a little bit of effort, you can make changes in your eating patterns that can make a substantial difference in your health. The key is being willing to change habits and adopt new ones.

Get a Head Start with Breakfast
Breakfast is one of the most important meals, yet it is probably the most skipped meal of the day. The word "breakfast" describes exactly what it does: breaks a fast. After a good night's rest, your body has gone eight to twelve hours without food or energy. It needs to replenish its blood sugar stores. Blood sugar, or glucose, which comes from the breakdown of food in the body, is your body's main source of energy.

These breakfast choices are sound nutrition choices because they are not only low in fat and cholesterol but also provide fiber, vitamins, and minerals. Some foods that you should choose less often are sausage, bacon, butter, whole milk and cream (including commercial nondairy creamer). These foods are high in saturated fat and cholesterol.

1—Choose fruit more often. Just a few great choices in the fruit family are: cantaloupe, grapefruit, strawberries, oranges, bananas, pears, and apples.
2—Choose whole-grain cereals and products more often. Examples are whole wheat or bran breads, bagels, and cereal.
3—Try making pancakes and waffles with whole wheat flour instead of white flour and one whole egg and one egg white rafter than two whole eggs. For a low-fat topping with fiber, try applesauce, apple butter and cinnamon, or fruit and low-fat plain yogurt.
4—Fruit juice and skim milk are familiar breakfast drinks. For an extra boost in the morning, why not try a fruit smoothie made from juice, fruit and nonfat plain yogurt blended together. Other nonfat choices are seltzer water, coffee, and tea.

Lunch
At lunch, try to eat these foods less often: processed luncheon meats, fried meat, chicken, or fish; creamy salads, french fries and chips, richer creamy desserts, high-fat baked goods, and high-fat cheeses.

1— Try a fiber-rich bean, split pea, vegetable, or minestrone soup. Use commercially canned and frozen soups and cream soups less often—they can be high in sodium and fat. If you make your own soup, use broth or skim milk to keep the fat content low.
2— Have a bean salad or mixed greens with plenty of vegetables. For fiber include some vegetables like—carrots, broccoli, cauliflower, and kidney or garbanzo beans. For a low-fat dressing, try lemon juice or a reduced-calorie dressing. If you use regular dressing, use only a very small amount.
3— Try sandwiches made with water-packed tuna, sliced chicken, turkey, lean meat, or low-fat cheese, and use whole-grain bread or pita bread. To decrease fat, use reduced-calorie mayonnaise, or just a small amount of regular mayonnaise, or use mustard. Mustard contains no fat.
4— For dessert, have fresh fruit, low-fat yogurt, or a frozen fruit bar.
5— Fruit juice and skim milk are good beverage choices. Club soda with a twist of lemon or lime, hot or iced tea with lemon, or coffee without cream are refreshing drinks.

Dinner
For many, the end of the workday, represents a time to relax, and dinner can be a light meal and an opportunity to decrease fat and cholesterol.

1— Eat a variety of vegetables. To increase variety, try some that might be new to you, such as those from the cabbage family (broccoli, Brussels sprouts, cauliflower, and cabbage), dark-green leafy vegetables (spinach and kale), and yellow-orange vegetables (winter squash and sweet potatoes).
For old favorites, like peas and green beans, skip the butter and sprinkle with lemon juice or herbs. Or, how about a baked potato, with the skin, and topped with low-fat yogurt and chives, tomato salsa, or a small amount of low-fat cheese?
2— Try whole wheat pasta and casseroles made with brown rice, bulgur, and other grains. If you are careful with preparation, these dishes can be excellent sources of fiber and low in fat. For example, when milk and eggs are ingredients in a recipe, try using 1 percent or skim milk, reduce the number of egg yolks and replace with egg whites.
3— Substitute whole-grain breads and rolls for white bread.
4— Choose main dishes that call for fish, chicken, turkey or lean meat. Don't forget to remove the skin and visible fat from poultry and trim the fat from meat.

Benefits of papaya

Papaya is a melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in color from green to orange. Papaya has high nutritional benefits. It is rich in Anti-oxidants, the B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium; and fiber.

Together, “these nutrients promote the health of the cardiovascular system and also provide protection against colon cancer.” In addition, papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies. Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu.

The pectin in papayas is used to make jellies. The black seeds are sometimes used to substitute black pepper when ground. In fact, many times, adulteration of black pepper is done with papaya seeds. Papaya seeds also help relieve itching due to mosquito bites, when rubbed on the bites.

In parts of Asia, the young leaves are eaten as a food after they are steamed, while in some other areas, a tea is prepared from the leaves especially as a remedy for malaria.

Papaya extracts are used in soaps and other skin care products. Papain is used as one of the ingredients in some chewing gums.

The fruit is good for hair growth and is known to check the growth of dandruff.

Because of the high content of papain in the raw papaya it is used to make meat tender.

More Related Posts:
- Papaya Tea
- Health Benefits of Papaya for Skin

Pilates

Pilates (pronounced: puh-lah-teez) improves mental and physical well-being, increases flexibility, and strengthens muscles through controlled movements done as mat exercises or with equipment to tone and strengthen the body.

Joseph H. Pilates, the founder of the pilates exercise method, which emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement.For decades, it's been the exercise of choice for dancers and gymnasts.

Most gyms these days offer Pilates classes which are mostly mat work. This is a method of exercise and physical movement designed to strengthen, stretch and balance the body. It uses controlled movements in the form of exercises or equipment to strengthen and tone the body. Pilates is somewhat similar to Yoga but they have different goals.

Many types of people, at many levels of fitness, who have begun doing Pilates exercises say they've seen improvements in range of motion, flexibility, circulation, posture, and abdominal strength and decreases in back, neck and joint pain.

Here I am discussing some of the benefits of Pilates

Body Awareness - awareness of how you sit or how you stand or how you move and being able to relate those habits to the aches and pains and injuries you have or have had in the past. For example, she says, it can help make you aware of that chronic tweak in the neck you get from sitting at the computer all day with rounded shoulders and a phone cradled between ear and shoulder.

Refreshing mind-body workout - One becomes aware of how body feels and how to control movements through emphasizing correct spinal and pelvic alignment, proper breathing and concentration on smooth, flowing movement. Pilates gets your mind in tune with your body.

Prevent body from sport injuries - Pilates conditions the whole body, helping you enjoy daily activities and sports with greater ease and less chance of injury.

A Stronger Core - Pilates develop a strong core which consists of the deep abdominal muscles and those muscles close to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.

Acquire efficient patterns of motion - Through developing proper technique, you can retain body to move in safer, more efficient patterns of motion which are useful in injury recovery, sports performance, attaining good posture and optimal health.

There are two ways to exercise in pilates:
Today, most people focus on the mat exercises, which require only a floor mat and training. These exercises are designed so that your body uses its own weight as resistance.
The other method uses a variety of machines to tone and strengthen the body, again using the principle of resistance.

Nowadays, Pilates is clearly recognized as a positive form of movement-based exercise that can truly be tailored to any level of Fitness or health.

12 Benefits of Drinking Lemon Water

Lemon is one of the most inexpensive fruit that is available yet with number of Health Benefits and it is also easily available citrus fruit, popular for its culinary and medicinal uses. Lemon is used in making variety of recipes such as lemon cakes, lemon chicken and beverages like lemonade and lemon-flavored drinks.

Lemon, we all now that it is very rich in Vitamin C and t also contains vitamins like vitamin B, riboflavin and minerals like calcium, phosphorus, magnesium as well as proteins and carbohydrates. Lemon is usually taken in the form of lemon juice and lemon water. Lemon water when taken in the morning provides a great health benefits.

Benefits of Drinking Lemon Water

1. Relieve digestion problems like bloating, heartburn, and constipation. With the aid of lemon water, the bowels eliminate waste more efficiently. It also helps to digest your foods and dissolve gallstones by helping your liver produces more bile – a fluid secreted by liver and stored in the gallbladder, to assist in the digestion of fats.

2. Relieve fever, cold or flu. Add juice of 1 lemon to a cup of hot water with honey and drink it. You can drink it for every 2 hours until the fever or chills subsides.

3. Help in removing blackhead, acne, and make your skin more radiant. This is due to the vitamin C in lemon which can rejuvenate the skin from within. Its alkaline nature kills some type of bacteria known to cause acne. To remove acne, apply fresh lemon juice on acne part and leave it overnight. Rinse it on the following morning.

4. Natural remedy for sore throat. Lemon can also help in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property.

5. Help in respiratory problems and breathing problems such as asthma.

6. Combat rheumatism and arthritis. Lemon has a powerful alkaline effect in the body, and therefore a natural agent against excess acid, which is in part responsible for rheumatism. Drink lemon in lukewarm water 3 times a day and if you experience severe pain, add the juice of 2 lemons 3 times a day.

7. Help to control high blood pressure. Due to the high potassium content in lemon, lemon water helps in controlling high blood pressure, dizziness, nausea.

8. Relax anxiety, combat fatigue. Lemon has calming effects.

9. Good for weight loss. One of the main and major health benefits of Lemon water is that lemon water helps in reducing weight faster. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

10. Assist in toothache by getting rid of the pain. The massage of lemon juice on gums can stop gum bleeding.

11. Freshen up your breath after consuming certain alcohol, cigarettes or spices, or that is caused by insufficient salivation.

12. Act as blood purifier. Drinking lemon water can help in the diseases like cholera or malaria.

Try to make use of the above 12 benefits of drinking lemon water. Since water plays a vital role in your body, dehydration can be dangerous and life threatening. To learn about importance of drinking water, symptoms of dehydration and tips on how much water you should drink every day.

Healthy oils: Which oil should you use?

Almost everyone that comes of age, rarely understand why certain ailments affect them through later stages in their life. No matter how healthy you might seem, or how moderate you are with eating the right stuff, There comes a day when it just drops on you suddenly & you're running to & from to the doctor, checking your sugar levels, Cholesterol levels, which could lead to things like heart disease & other heart related issues.

Cooking oils & certain oils used in products such as potato chips, crackers & specific types of candy for example all have chemically altered oil, which is very bad for the human heart. Below i intend to explain to the best of my knowledge the difference between the oils used in food products, which oils to avoid and the differences between virgin olive oil & extra virgin olive oil.

If you're not sure how to choose healthy oils for cooking, it's important that you understand the essential differences between saturated, monounsaturated, and polyunsaturated fatty acids. Once you understand the basic characteristics of these fatty acids, you'll know which commonly available oils are good for your health, and which ones you should avoid whenever possible.

Here's a look at the basic differences between the three types of fatty acids that are found in all commonly available oils:

Saturated fatty acids pack together tightly, making oils that contain a large percentage of them extremely stable when exposed to heat and light. Oils that have a high percentage of saturated fatty acids are your best choice for cooking.

Monounsaturated fatty acids do not pack together as tightly as saturated fatty acids do. They are relatively stable when exposed to heat, so oils that contain a high percentage of monounsaturated fatty acids are a fair choice for cooking.

Polyunsaturated fatty acids do not pack together very well. They are unstable when extracted out of whole foods, so oils that have a high percentage of polyunsaturated fatty acids tend to produce significant amounts of free radicals when exposed to heat. These oils should never be used for cooking.

Additionally, when we look at fat beyond just the cooking oils in everyday food, it leads to a lot of confusion. Generally speaking, we all need fat for several reasons. Fat gives us essential fatty acids - omega-3 and omega-6. It helps in absorption on fat- soluble vitamins-A, D, E and K. Fat adds the satiety value to foods we eat, and it supplies our body with crucial energy.

Which oil should you consume? Definitely not the refined version that the TV ads make us believe is cholesterol free or good for the heart. Refined oils are scrapped of all the necessary healthy nutrients, i.e., the vitamins and polyphenols that work in the body as antioxidants. So buy the filtered oils. Although they may look dark and can have a different smell, it is the aroma of the natural seeds from which the oil is extracted.

Following is a quick reference guide to help you select the best cooking oil to set a healthier table for your family.

Corn Oil: Corn oil’s mild flavor makes it a great all-purpose oil for general cooking and baking.3 It is also one of the most heart-healthy cooking oils you can use, the most stable of oils for frying and it produces very little odor when cooking. Corn oil, such as Mazola® Corn Oil, contains more cholesterol-blocking plant sterols than any other cooking oil.

Canola Oil: Canola oil is a useful cooking oil due to its light flavor.2 It’s considered a healthy cooking oil because it is low in saturated fats (unhealthy fats) and high in healthy unsaturated fats.1 Canola is a good option that does not have much of an effect on the taste of your food, and is good for light cooking, sauces and desserts.

Vegetable Oil: Vegetable oil is typically soybean oil; however, it can be blends of other oils as well. Vegetable oil is an all-purpose oil for cooking or baking and its high smoke point – the temperature at which an oil begins to smoke – makes it a good option for high temperature cooking.4 Vegetable oil is not as high in monounsaturated fats, or “good fats,” as most other oils, but it is useful when sautéing or pan-frying foods.

Olive Oil: A well-known mainstay of the “Mediterranean diet,” olive oil is high in friendly monounsaturated fat.2 Researchers say diets rich in olive oil may have heart health benefits similar to those of taking a low-dose baby aspirin every day.3 Heating olive oil causes it to lose a lot of its natural flavor, so use this oil to prepare dressings or no-heat sauces.

Eat light, healthy food in summer

SUMMER IS FINALLY HERE and with the change of seasons comes the promise that many people make each year--to take better care of themselves. Make the promise happen by simply changing your eating habits.

Let's face it, on a scorching summer day the last thing you need is a heavy meal on your stomach weighing you down and causing you to feel sluggish. Say goodbye to the bloating comfort foods of winter and hello to summer's lighter fare.

In summer, light food should be preferred which can be digested easily. So, oily and junk food like pizzas, burgers must be avoided.

While summer produce is at its peak plan a variety of healthy dishes full of fresh fruits, vegetables and salads. These meals not only taste good but they're also loaded with the nutrients that your body craves to stay strong and give you energy.

Be sure to pick fruits and vegetables that are fresh and blemish-free. At home wash or soak them thoroughly in cold water to remove dirty areas.

Stock up on quick eats like bananas, peaches, nectarines, celery and carrot sticks. They are healthy and satisfying snacks that can be eaten on the run as the perfect substitute to junk food.

Track your protein and carbohydrate intake - What you eat is the next thing that is important. You should get a good idea of what is a carb based food and what is a protein based food. Animal proteins like eggs and meat are not easy to digest and can pose a digestion problem during summer periods. However you can include pulses and fishes, yogurt and fruits in your diet to gain proteins. Nuts are good option for snacks time; but avoid eating fried ones. Roasted or plain would be a better option.

This may be initially harder than you expect but in the end this adjustment will pay great dividends in having a healthy diet for summer.

Drink plenty of water- To have fun during summers at the maximum level, include lots of water in your daily diet. We lose too much water in summers due to sweating so gulp good amount of plain water to replenish it. It will keep your body and skin well-hydrated, cool and healthy.

Some of the most beneficial food items during summer, according to doctors, are:

Watermelon: A thirst-quencher, watermelon is 92 percent water. Sweet with a mild flavor, this fruit ripens during the heat of summer. High in vitamin C, watermelon has large amounts of vitamins A and B6, thiamine, potassium and magnesium. Watermelon is served in slices, balls or cubes, and either alone, in salads or mixed with other fruits.

Fresh Salads: Serving fresh salads for meals rather than cooking helps keeps the house cool, a great idea for combating summer heat. Salads offer thousands of possible flavor combinations and can include fruits, vegetables, nuts and grains. As long as you avoid high-calorie dressings, salads can be nutritious and low in saturated fat, which can help you maintain a beach-ready figure. Most fruits and vegetables contain water the body needs in summer because of excessive sweating.

Mango: Unripe mangoes can be steamed, pealed and mixed with cumin seeds and salt to make an effective remedy for heat strokes and exhaustion in summers.

Gooseberry (Amla): A great refresher and reverses the ageing effects caused by strong sun rays while providing extra stamina for gym sessions. It specially benefits heart and hair.

Apricot: They can be of great help for people who develop acne in summers as they provide the body with iron, vitamin C, potassium and fibre. They can be a great pre- or post-workout snack.

Cardamom: A cup of cardamom tea can do wonders for those who have been in the hot sun for long because of its detoxifying properties.

Corn: A good source of pantothenic acid, which provides vitamin B to lower stress levels, corn in any form whether it is roasted or boiled is a healthy snack as it lowers cholesterol levels.

Butter milk: A glass everyday to avoid dehydration and indigestion.

Yoghurt: They are a great and healthy alternative to ice-cream as they are packed with nutrients, vitamins and calcium which help to soothe ulcers, allergies and heat boils during the season.

How to cook healthy

One of the barriers for healthy eating is the time it takes to actually prepare a healthy meal. If you already don't like the idea of cooking, making a well-rounded meal is even more of a daunting task. However, it is possible to make meals without actually working too hard for them and we'll show you how to do it.

If you Want to get the most nutritional value out of cooked food? As a rule, rapid cooking techniques are better for retaining nutrients than slower methods. For healthiest results, most experts recommend cooking food thoroughly but rapidly.

Baking. It’s not just for breads, cookies, or cakes. Bake seafood, lean meat, chicken, or vegetables for a meal that tastes great—using little or no fat. When preparing veggie, timing is essential since they can become overcooked in seconds. It is also important to use precisely the amount of liquid called for in the recipe. When cooking grains or beans, allow enough room for them to expand; do not fill the pan more than half full. To prevent beans and grains from foaming over, add a few teaspoons of oil.

Braising. Brown your main ingredient (for example, meat or chicken) in a pan on the stove. Then, add a small amount of liquid such as water or broth and let it simmer. In some recipes, the remaining liquid is rich in nutrients and can be used as a sauce.

Broiling or grilling. Cook food in the broiler in your oven or on a grill. Both ways allow fat to drip away from the food.

Poaching. Gently simmer ingredients in water or liquid such as broth, vinegar, or juice until they are cooked through.

Roasting. Cook food in the oven, at higher temperatures than baking. Use a rack in the roasting pan so fat drips away from meat, poultry, or seafood as it cooks.

Sautéing or stir-frying. Cook small or thinly sliced pieces of food quickly using very little oil. If you use a nonstick pan, you can cook without adding fat or oil. You also can use a small amount of cooking spray. Stir-fried meals are healthful because the food cooks rapidly at relatively high temperatures. Very little oil is needed, just enough to form a thin film on the pan. If desired, broth, wine or nonstick cooking spray can be used instead of oil. (Just be sure to add more liquid to the pan as it evaporates.) Gradually add the oil or broth to the pan, heating until hot but not smoking. Then toss in the food and stir constantly until meats are thoroughly cooked and vegetables are just tender and crisp.

Steaming. This is 1 of the simplest ways to cook food. Steam vegetables, chicken, or fish using a steamer basket suspended above simmering water. Adding seasonings to the water helps flavor the food as it cooks. No oil or fat needed. A large steamer pot is ideal since it provides ample space for the steam to circulate, cooking the food most efficiently. Water will boil away as the food is cooking, so be sure to start off with enough liquid in the pot.


Eating healthy food does not mean you have to give up your favourite foods, your favourite recipes can be adapted to provide a healthier alternative.

Common mistakes while plannig a diet

Poeple diet like crazy but they are still not losing any weight. There are some diet-related mistakes you could be making. When you diet, you may fail to take into account some hidden calories you consume. At other times, you do not stick to your plan completely. Here are some basic dieting mistakes.

Eating too Fast
In today's hectic world, a leisurely lunch is a luxury. If you are at work, you may need to have a quick lunch so you can get back to that important project. At home, lunch is squeezed in between picking up your children from school, dropping them off at their classes, and running to the market to buy groceries.

Eating too quickly can wreck havoc in a diet plan. When you eat fast, you do not spend sufficient time chewing your food. This delays the signals to your brain that indicate you are full. The delayed signals increase the chances of you overeating. In addition, when you eat quickly, you are more likely to feel hungry faster than if you had taken the time to chew your food properly.

Missing Meals
People often believe that if they skip meals, they will lose more weight. This misconception is the number one cause of gaining weight while dieting. If you miss a meal, you feel hungrier. To make up for what you have missed, you tend to snack on unhealthy food or eat a little extra at other mealtimes. This increases the amount of calories you consume.

Skipping meals also affects your body's metabolism. When you do not eat, your body goes into starvation mode. A large percentage of the food you consume is stored as fat, because your body does not know when it will get food again. This fat adds to your weight.

Liquid Calories
When you diet, you not only monitor your food intake but also your consumption of liquids. Water is the only non-calorific drink. Any other liquids you consume will contain some calories. A can of cola contains 150 calories while a cup of tea can go up to 120 calories depending on the amount of sugar you put in it. Fruit juices, milk, smoothies etc. also contain many calories.

If you consume a large amount of liquids besides water, you fail to account for these hidden calories. There is no point in having a small lunch if you are going to keep drinking sweetened tea throughout the day.

Use of healthy food
Many people subconsciously add fattening items to their diet without realising it. For example, a salad is healthy as long as it is not overloaded with a high calorie dressing. Similarly, the calorific value of a whole wheat bread sandwich increases if you add rich mayonnaise or a creamy cheese spread to it. Most salad dressings and dips have a large oil and saturated fat content. These substances do not only make you gain weight but also are among the leading causes of heart disease.

You may often make mistakes while dieting. Do not lose heart. By identifying these mistakes, you can find solutions to them and truly achieve your weight-loss goals.