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Oats are a species of cereal grain grown for its seed that is known by the same name. They are suitable for human consumption in the form of oatmeal or rolled oats. Oats are a type of food that is rich in nutrients and helps in lowering cholesterol in blood if consumed regularly. In a 100 gms oats serving, there is 389 kcal. It provides 34% of the Daily Value or DV of protein, 44% DV of fiber, 233% DV of Vitamin B and manganese. They also have 7% fat, 4% beta-glucans, and 66% carbohydrates.

Due to all these factors, oats are suggested for daily intake as they help your body to remain fit and healthy. Read the reasons below and know why to include oats in your everyday menu.

Weight Loss:

Regular consumption of oats is a great way to reduce weight. But remember that it is the plain oats that help in weight loss and not the high sugar-induced flavored ones. As the fiber content is high in oats – it makes one feel full for a longer time and therefore there is no binging on junks. One study in Taiwan says that oats prevent obesity and the distribution of abdominal fat. And the regular dose of oats acts as adjuvant therapy for metabolic disorders. Another fact is that oats can soak up water that adds to its gratifying properties and the beta-glucan in oats delays emptying the stomach. Also, if you are looking for weight loss, you should avoid peanut butter kind of fatty toppings and opt for fiber-rich toppings like almonds, cashew nuts, blueberries, strawberries, or raspberries.

Fights Cancer:

Any kind of food that is a high amount of antioxidants is known as a great agent to prevent cancer. Oats are a rich source of antioxidants and regular consumption of oats would help you to combat cancer. The high fiber content would fight rectal and colon cancer. There are avenanthramides – a special compound that is present in oats and they carry anti-inflammatory properties. These compounds are found to hinder the growth of cancer cells.

Good Bone Health:

Oats have many essential minerals that are amazing for bone health. The steel-cut oats are preferred more than rolled oats as the steel-cut oats have less air exposure and thus will take time to turn rancid. Silicon is another significant mineral in oats and that helps in bone formation and maintenance both. This silicon is also helpful in treating postmenopausal osteoporosis among women and thus oats are highly recommended in the daily diet chart of all the women.

Boosts Immunity:

The level of immunity would improve with the daily consumption of oats as they have a rich content of beta-glucan. There is a major part of immune cells in the human body that have special receptors that absorb beta-glucan. This process, in turn, kicks up the activity of the WBC’s (white blood corpuscles) and protects against diseases.

No Hypertension:

Regular consumption of oats reduces systolic blood pressure by 7.5 points and diastolic blood pressure by 5.5 points. The risk of heart diseases is also cut down by 22%. Among those who have hypertension, oats play a crucial role in improving the situation due to the high presence of soluble fiber. In a nutshell, oats diminish the levels of stress hormones and boost serotonin (that which spreads calmness).

Better Heart Health:

The lower the cholesterol, the better your heart is. With regular consumption of oats, your body will get a powerful fiber called beta-glucan that will help the cholesterol level to lower down. Apart from beta-glucan, there are antioxidants and vitamin C too in oats that prevent LDL oxidation. All these help in retaining a healthy heart.

Removes Constipation:

The consumption of rich in fiber oatmeal is a wonderful way to reduce constipation. In research, it has been found that oatmeal improves constipation and the bioavailability of B12 among older adults. In rolled oats, the percentage of insoluble fiber is higher which is very good for gut health that in turn treats constipation. Oats are also found great in protection against colorectal cancer.

Treats Diabetes:

Oats have a low glycemic index and high fiber content that helps in regulating the blood sugar level. As oats have rich fiber content they are digested slowly. Foods that are quickly digested can cause blood sugar spikes making it difficult to manage blood sugar spikes. Now oat or oatmeal makes the contents of the stomach much thicker making them digest slowly. Another study says that oats reduce insulin dosages. Beta-glucans in oats also reduces blood sugar. But always have the normal oats rather than the flavored ones because they contain high sugar content.

Every year, the mercury is rising to newer heights leaving the people in a frenzy almost. The school and college students and teachers are the luckiest ones as they get to enjoy one and a half months of summer vacation. Sadly, the regular office goers and business owners cannot have the fancy of giving themselves off. And summer is a season that really can drain out your energy by noon if you do not prepare yourself to stay fit. Staying fit in this season is quite challenging but in order to have a productive work life and peaceful domestic life, you need to take up some measures – that’s all. A fit body means the zeal to work and a fit mind means a calmer decision making process. Both are important for a better life.

Thus, take good care of your mind and body this summer season with these mentioned simple tips.

  1. No Over-Intoxicating:

When a colleague invites you for a beer or vodka post office work or when you have planned for a weekend get-together – always keep in mind not to over-drink. Be it noon or afternoon or evening, the heatwave and temperature remain the same and that will dehydrate you further. As a result, you will perspire and urinate more. In case you cannot control certain parties, then, make sure that you have plenty of water between your drinks.

  1. Never Skip Breakfast:

Breakfast is the most important meal of the day. Many people just wake up, get ready, and rush to their work life – and that’s really bad. Your body needs nutrition and without a proper breakfast, your body will wilt in summer. You may faint too. So, have a high protein breakfast in the morning like eggs, grains, fruit, milk, and juices or smoothies. A good breakfast will kick start your metabolism and you can feel more energetic.

  1. Enjoy Sun Tea:

Do you know about sun teas? They are a really wonderful way to stay fit and fine. You can use organically grown flowers and leaves or flavoured tea bags in a glass jar filled with clean water. Choose those flowers or leaves that have medicinal properties. Leave the glass jar under the sun for 2-4 hours. This tea will be a bit mellow in taste as you didn’t boil it. You will enjoy a very different tea. You can keep it in the refrigerator for some time and then serve in a glass with a dash of lemon, honey, or other favorable flavors. These kinds of sun teas keep the heart in good condition and cool the body from within.

  1. Use Essential Oils While Bathing:

You surely cannot step out in the summer season (or any season for that matter) without a proper shower. Take cold water shower and use the summer favorite lemons or lavender shower gels or soaps. Once a good bath with essential oils once a day or once in two days would keep your spirits high. You will feel more energized and all your stress would be removed. You will also sleep well after this bath. So, once you are done with your day work, come back home, have your dinner, and then enjoy this bath. Just 2-3 drops of lavender oil, jojoba oil, rosemary oil, or jasmine oil will do wonders.

  1. Nothing Can Replace Water:

Drinking water is the most important task for you during the summer season. Why? Because the scorching rays of the sun and the boiling temperature dehydrates your body. Nothing can replace water. So, wake up in the morning and drink 2 glasses of water. Finish as many bottles of water you can in a whole day (minimum 3 liters is a must).

  1. Vacation Is Important Too:

Your kids have off and if you are a teacher then you are also lucky to have off. In case you don’t have summer vacation, then, at least manage 7-10 days break. Go for a vacation with your family and spend quality time walking through the woods or get engrossed in other outdoor activities. This vacation will fill your mind and heart with renewed energy. You will be happier!

  1. Sunscreen & Other Accessories:

Cover the exposed portions of your body well. Use sunscreens, wear a nice hat, cover yourself with gloves and scarf, & don cool sunglasses. This way, your skin, and hair will be protected. You won’t get sunburns or sunspots.

  1. Yoghurt Is Must:

Include yoghurt in your meal or make a practice of having yoghurt at least during one of your meals. It helps in easy digestion and also prepares the body to face the heat outside. Discard sugar in your yoghurt and enjoy the tangy taste of it. You can add some black pepper to it.

Actually, staying fit and fine during the sultry months is not so difficult at all. These simple techniques will help you stay healthy and shine brighter.

Sitting on a chair and gazing continuously at computer screens for at least 8 to 9 hours every day pretty much sums up the corporate life. After the long working hours, people do not have time or they are too exhausted to hit the gym and workout. It takes a toll on their fitness level and often leads to declining health. In addition to health problems, the long working hours start affecting the productivity and creativity of employees that hit their self-growth and development of the company.

We understand you may not have the golden choice to limit your working hours. But there are some quick and easy fitness tips that you can try during office hours to feel fresh and energetic throughout the day. Read further to know the tips that will help you stay fit and healthy at work.

Take Short Breaks

Make sure you do not stay at your desk for too long. Try to take short breaks every 1-2 hour. Even if it is just a small walk from your work desk to the washroom or a 5-min walk around the block. The short periodic breaks will recharge your brain and increase your ability to concentrate more on work.

Stay Hydrated

It is crucial to drink plenty of water not just for your body, but the mind as well. When you are having trouble concentrating on work or you are low on energy, say hello to hydration. The water will ward off your tiredness and boost your mood.

Cut Down Your Caffeine Intake

A cup of black coffee may give you instant energy in the middle of the shift and help you stay active for the rest of the day. But caffeine isn’t a good long-term strategy from the health perspective. Too much dependence on caffeine can have severe side effects and lead to gastrointestinal problems leaving you feeling shaky. Do not completely quit coffee but make sure you don’t overdo it.

Take a Walk after Lunch

The lunch break is the only time that people have to themselves during the entire busy day at the workplace. It is the perfect time to give your mind some rest and feed your body. Go for a walk after lunch or take a stroll around the block. It will help burn calories, regulate the digestion process, and refresh your mind.

Maintain a Good Posture While Sitting

Sit up tall and straight in your chair. As sitting in a bad position for a long time can cause neck and back pain. You need to make sure that your eyes should be level with the top of your computer screen. While sitting in the chair, your shoulders should be relaxed and not hunched up. Your lower arms should rest on support instead of being held up. The screen of the computer should be a full arm’s length away from you. The upper back should be straight and the curve of the lower back should be supported by your chair.

Mini Workout at Your Desk

Do you know there are exercises that you can do at your desk? Or we better call them desk-ercises. Try leg planks. You can simply sit on the edge of your chair where your knees bent and feet on the floor. Now, extend the right leg out in front of you until it is straight and parallel with the floor. Hold on the pose for at least 10 seconds, then release and repeat with another leg. Similarly, there are strengthening exercises, such as foot drill, back twist, shoulder raises, and chair dip that you can do sitting at your work desk to improve your well-being.

Keep Healthy Snacks for Cravings

Those cravings in the middle of the day are inevitable. But you can always regulate what you put in your body. Instead of chips, trail mix, and bakery items, stock up your drawer with healthy snacks, such as nuts, dried fruits, protein bars, etc. So that whenever you feel hungry, you can feed your body healthy snacks and keep it fit.

As quoted by Joe Frazier, “A sound body keeps a sound mind.” A few changes to your routine will allow you to stay healthy and productive at work.

World Heart Day is observed every year on 29th September. In the year 1999, the WHF or World Heart Federation in association with WHO or World Health Organization announced that World Heart Day will be observed every year to raise public awareness about cardiovascular disease, its prevention, and the global impact. The first observance of World Heart Day took place in the year 2000 (24th September). Cardiovascular or heart diseases are common across the globe and in the early 2000s, nearly 17 million people died from these diseases which is why people should be made aware of it more.

The statistics of heart diseases and consequent deaths in India is also an alarming one. Reports show that adults born after 1970 are more vulnerable to heart-related diseases. Heart diseases and stroke resulted in 28.1% of total deaths in India in 2016. In the years between 1990 and 2016, this percentage has gone up 13%. From air pollution to high cholesterol level – there are many reasons behind these statistics.

The theme of this year’s World Heart Day is “My Heart – Your Heart” and people will be urged to take up a promise to take care of the self and the others around. Taking a cue from that, here is a list of the easy and simple ways that anyone can follow to maintain a good heart.

Walking:

A brisk walk or smooth walk for 10 minutes minimum is very important. There is workload in office and at home and thus you may not be getting that ample amount of time to go for running or gym. But you have to manage this 10 minutes at least. It is better if you can wake up 10 minutes earlier in the morning to walk on the grass in your garden, on your concrete terrace, or simply walk on the empty road. Just 10 minutes every day will save your life.

Breakfast:

A healthy breakfast is another important thing that should not be missed at any cost. Have whole grains, bran flakes, oatmeal, whole-wheat toast, milk, fruit juices, smoothies, and fruits. If you cannot sit down and finish your breakfast, then, carry it with you.

Fruits & Vegetables:

Have all the seasonal fruits and vegetables which will not only give you a healthy heart but also make sure that you don’t fall sick at all. Have at least 2 types of fruits and 3-4 types of vegetables daily. It will be wonderful if you can choose the leafy vegetables and have a stew or salad of them but it is ok even if you are having those vegetables cooked in spices.

Cut Down Sugary Drinks:

Ok so you cannot adopt this habit readily but over some time, you can if you have the will. Cut down at least one sugar-sweetened soda or drink from your daily intake and you will notice a change slowly. If you have 3 cups of tea or coffee all through the day, then start with removing sugar from 1 cup of tea or coffee. Check your weight before and after when you start this practice- you will definitely see a change.

Nuts or Dry Fruits:

A handful of almonds, peanuts, cashew nuts, walnuts, or any other dry fruit is essential. They are loaded with antioxidants which fight against the free radicals and give you a healthier heart. Instead of that packet of chips or cookies which you have as your evening snack, have these nuts and dry fruits. In fact, you can have some of them before lunch and after breakfast also. They will also keep you full for a longer time.

Fish & Sea Food:

Any kind of fish and seafood can be eaten once a week instead of mutton or red meat. They contain omega 3 fatty acids, Vitamin B2, and D along with calcium, iron, iodine, magnesium, potassium, and zinc. They are also low-fat and high-quality protein food which will keep your heart healthy along with your brain.

Smoking:

Smoking damages the lining of the arteries leading to a build-up of fat. If you have a habit of smoking, you definitely cannot quit it overnight. You will need time – so, take your time to cut down 1 cigarette per day and turn that into 2 then 3 and then eventually a time will come when you won’t need it anymore. Always remember that it is always a strong will power that brings a change in life.

Drinking:

Get a chart of how much water you must have daily and follow that strictly. Water flushes out the toxins from the body and helps the organs to function better. Also, many research and studies reveal that having a glass of wine per day is good for a healthy heart.

Deep Breathing:

Whenever you are tensed at the workplace or home, simply close your eyes and take 10-15 deep breathes. You will feel a lot easier then. Tension leads to stress and that leads to anxiety and all these things are just not good for your heart. So, make a practice of it. In fact, many doctors say that if you take deep breathes before going to bed, you will enjoy a night of better sleep.

Laugh & Make Others Laugh Often:

There is only one life and one chance to witness this beautiful planet. Life never happens minus problems. So, brooding over your problems won’t be a solution. Laughing often eases off the load you have inside you. Make laughing a practice and you will feel a lot better and your heart will also be ok. And remember that everyone you see in the crowd, in the metro, on a bus, in office, in malls – is going through some kind of problems in their lives. You cannot make everyone laugh, but at least make an effort to make those laugh who you know personally.

Last but not the least, you also need to bring a more positive attitude towards yourself, towards others, and towards life.

Are these steps too difficult to maintain? If you think so, or in case you want to be a bit more methodical, then, you can start adopting one habit per month. By imbibing these simple practices in your life, you will become a healthier person. Share these points with your loved ones too and inspire them to stay fit.

Yoghurt or yogurt or Dahi is a dairy product that is consumed all over India in various ways. In some places, it is served with hot paranthas while some prefer it only during lunch or dinner. At some places, it is served as a refreshment too. Yoghurt is prepared from the bacterial fermentation of milk. The name of the bacteria is Lactobacillus that ferments milk into yoghurt. It is a great ingredient for proper digestion. Most of India prepare yoghurt at home but it is also sold profusely in dairy shops. It is also used in various food preparation. But the best health benefit is gained when consumed in its raw form.

In every 100gms of yoghurt, you will find the following measure of nutrition:

Water- 83.56gms

Energy- 73kcal

Protein- 9.95gms

Carbohydrate- 3.94gms

Sugar- 3.56gms

Calcium- 115mg

Fatty acids (total saturated)- 1.23gms

Fatty acids (total monounsaturated)- 0.49gm

Cholesterol- 10mg

Know how the daily consumption of yoghurt helps you in staying fit:
Digestive System Is Improved:

The presence of active bacterial strains in yoghurt makes it highly digestible. Plus, the same bacterial strains help in eliminating signs of constipation, inflammatory bowel disease, diarrhea, and the infections caused by peptic ulcer. That’s why it is recommended to have at least 100 gms of yoghurt along with meals. If you look closely, in India, actually, yoghurt is served after the main course is over and probably that has a reason – right? So, if you don’t like it much, still make sure if you are having a heavy meal, you must have yoghurt.

Effective In Weight Management:

Various studies and researches have proved that yoghurt aids in fat loss and reduces central adiposity during energy restriction. It helps in filling you up and you can avoid overeating. So, weight loss and weight management – both are controlled with this amazing food. Yoghurt especially helps in the reduction of belly fat.

Keeps The Body Temperature Cool:

Yoghurt is an effective source of cooling. Consumption of yoghurt during the summer season helps in keeping the body temperature low even when the sun is scorching outside. The probiotics will help in staying cool both physically and mentally. Plus the fluid balance in the body will also be maintained.

Bone Health:

Yoghurt is a dairy product and that’s why there is a presence of a large amount of calcium, magnesium, and potassium. These calcium and magnesium are effective in maintaining bone and dental health. In fact, doctors also suggest having yoghurt to patients suffering from osteoporosis, rheumatism, and arthritis. Moreover, yoghurt has an anti-inflammatory effect on the body.

Alleviates Hypertension:

Hypertension has become quite a common problem among people these days. The challenges are thrown by both work and domestic life often takes a toll on the mind and body. It has been studied over the period of time that regular consumption of dairy products like yoghurt is an effective way to lower hypertension by reducing sodium reabsorption.

Reduces Cholesterol Levels:

Bad cholesterol or LDL in your body is definitely a poor sign. But if you consume yoghurt daily then there will be a reduction in serum LDL or bad cholesterol. As the bad cholesterol is removed, you can be sure of the fact that your heart is in good condition.

Thwarts Vaginal Infections:

Among diabetic women, vaginal infection is a common disorder. With daily consumption of yoghurt, this problem can be solved. The daily consumption of yoghurt will actually degrade the pH level of the vaginal tract and prevent further infection.

Skin & Hair Care:

Yoghurt is excellent for skin and hair care. To deep condition your hair, once in a week application of yoghurt with or without oil is recommended. To remove tan from the skin or to improve the shine of your skin – dab yoghurt every alternate day. Additionally, the dandruff of hair or texture and volume of hair are also improved. All kinds of skin rashes, acne, and pores of the skin are also improved.

Apart from all the above-mentioned benefits, yoghurt also helps in treating asthma, preventing anemia, boosting immunity, eliminating bad breath, and providing you a happy life. So, enjoy the bowls of yoghurt along with your meals, salads, or smoothies.

Papaya is the plant Carica Papaya and it originated in the tropics of America & Southern Mexico. The raw green fruit is often used in vegetables here in India. The more popular version is the red/yellow/orange flesh ripe pulpy papaya. It is loaded with many natural vitamins and makes people healthy. In 2016, the world production of papayas was 13.05 million tonnes. It was led by India. India produced 44% of the total world total production of Papaya.

The raw papaya pulp carries 88% water, 11% carbohydrates, and almost negligible fat and protein. So, in a 100-gram amount, papaya fruit provides 43 kilocalories and is a significant source of vitamin C (75% of the Daily Value) and a moderate source of folate (10% Daily Value).

Papaya is also known as “fruit of the angels” because of its deliciously sweet taste and butter-like consistency. Adding papaya to your daily diet through smoothies, vegetables, fruit bowls, or salads would keep your body healthy and free from toxins.

Read the reasons why you should have papaya daily:

Make Weight Loss Easier:

It is low in calories and high in vitamins and minerals. Plus, it is an excellent source of fibers that your body requires during your weight loss regimen. Therefore, having papaya will boost up your metabolism, digest fats, and assimilate the carbohydrates. All these things will make your weight loss easier. Therefore, never forget to have papaya. In fact, many people have a bowl full of papaya or medium-sized papaya as their lunch or dinner.

No Worries About Cholesterol:

If you have high cholesterol or your family history suggests that you may develop higher cholesterol, then, having papaya will help you. Papaya is known for lowering higher levels of cholesterols by preventing the oxidation of cholesterol. The vitamins and antioxidants in papaya offer protection against health risks that come with high cholesterol like heart diseases.

Boosts Immunity:

Papaya is a fruit that is rich in antioxidants. It also contains a generous amount of vitamins A, C, and E. These nutrients are the ones which your body require to boost your immune system. So, with a daily intake of papaya, you can be sure that your body will face the challenges better.

Keeps Cancer Away:

In this highly advanced time also, we human beings are petrified of cancer. There are medicines invented but still, cancer is something that frightens because of its huge impact physically and mentally. Papaya is one such fruit that fights or keeps cancer away. It has flavonoids that act as antioxidants in the body. Antioxidants like cryptoxanthin, beta carotene, zeaxanthin, and lutein, are crucial for fighting cancer. Additionally, papaya also controls the production of oxygen-free radicals that may deteriorate the body.

No Signs of Ageing:

With daily consumption of papaya, you can keep your real age away. Literally, papaya makes you look younger. Vitamin C, E, and antioxidants fight the free radicals, prevent wrinkles and other signs of aging. The dark spots on your skin or the shadow of age on your face won’t be visible if you have papaya daily. You will enjoy your soft and supple skin while the rest will envy your youthful and glowing skin.

Relieves Stress or Anxiety:

The part of parcel of modern urban life is stress and anxiety. There are too many things that bother a person and slowly eats away the mental peace. With stress in life, every single thing gets affected. So, it is suggested to take care of the self at an early stage. Vitamin C is believed to be a stress-releasing ingredient and in papaya, you will find a good amount of Vitamin C. With a daily intake of papaya, you will notice a change in your behaviour for sure. Of course, other things also matter when it comes to stress but with the right kind of diet, you can at least keep your stress at check.

Who Doesn’t Like Healthy & Shining Hair?

Papaya is also a great agent for hair health. The presence of Vitamin A makes it effective for healthy and shining hair. Vitamin A produces sebum and that keeps the hair naturally moisturized. Many shampoos also contain papaya. You can make a hair mask at home by blending ripe papaya and mixing it with olive oil and honey.

Apart from all these aforementioned things, papaya also renders a good digestive system and fights against diabetes. Won’t you now you start your papaya diet from tomorrow?

All those humorous remarks about my body and people looking at me like my body is not normal, this feeling was overwhelming. My confidence had gone down tremendously and I was like my existence didn’t really matter to anyone. I had gained 25 Kgs, and everyone had started to ask “What have you done to yourself?” “Oh My God! What is wrong with you?” “It is so weird to look at you this way, you were so thin!” and all this was followed by weight loss advice like “You should eat less”, “You should start a diet”, “Why don’t you try gym?”, “Let me share my doctor’s number with you.”
I had started to feel like I had some disease and started to stay inside the house, avoided to meet old friends, or attend any family events. I was afraid of the snarky comments people made and started to feel like I didn’t deserve to go out of the house.

But was it my fault? Not really! I realized when I was 20 Kgs lighter, people teased me for being thin. They called me names like “Tilli”, “Broom Stick”, and told me things “Bahar mat jana, hawa chal rahi h udh jayegi”, “Teri Hadiya chubhti h”, “Tu kuch khaati bhi hai?”
Moreover, people gave me their unasked advice about weight gain.

So did it really matter to people? The problem was not in me, but the problem was “people.” Yet, I was the one to blame and I agree. People around me were stupid enough to pass crappy comments and I was stupid enough to believe them. I learned no matter how I looked, people will always pass comments, and that I could deal with them in a better way.

Ways to Deal with Body Shaming
Some effective ways to deal with stupid and snarky comments about your body are:
  1. Smile & Nod While You are Shooting Them in your Imagination
    Smile & Nod While You are Shooting Them in your Imagination
    Image Source – Google

    It’s never a crime to kill someone in your imagination. I have learned, no matter what you say but some people just won’t shut up. They may think you’re smiling because you’re enjoying the conversation, but they don’t know you’re happy because in your head you’re about to pull the trigger. Ignorance is bliss, especially when it is about dealing with an imbecile.

  2. Quirky Responses
    Quirky Responses
    Image Source – Google

    Try this at your own risk! You can’t use this trick on everyone like your relatives, or maybe even more on them. That’s for you to decide.

So let’s say someone says “Hey, you’ve become so fat! Did you eat an elephant?”
You could say-“Yes! I did, yet I am hungry. I could really eat someone dumb like you.” You don’t have to hurt them, but just let them know that their opinion does not matter to you.

Some responses you could use are for fat-shaming:

  • I am just fat, I can lose weight. What about your ugly face? Even Ekta Kapoor’s Plastic Surgeon can’t fix this.
  • Do you think I am fat? Well, at least I am not dumb.
  • I really feel like sitting on you, like really!
  • While gaining weight, I gained I’ve gained a bit of extra brain as well. Maybe you’d want some.
  • Thanks for the concern. Well, I am concerned about your level of dumbness as well. I suggest you educate yourself as soon as possible.
  1. Educate Them
    Educate Them
    Image Source – Google

    It is okay to educate someone you think will understand. Sometimes people close to us body shame us, and that feels awful. In such situations, it is best to take a stand for yourself and confront them. Let them know how you feel and how do all these comments affect you. Let them know that their remarks affect you mentally, that you feel emotionally weak and helpless. Educate them about body positivity and its effects. The people who love you, care about you might not just understand at once but eventually will. You just have to keep taking a stand for yourself.

I felt it too! I know how it feels to be shamed for something which isn’t your fault. You don’t have to fit into a particular dress to be pretty. And just remember, no matter what body type you have, people will always find some fault in your appearance- maybe it be being thin, fat, tall, short, dark, fair, and even for the type of nose you have. You are pretty, and the world would believe it when you do! So go ahead and take stand for yourself.

Do you know that heart diseases account for nearly 1/3rd deaths across the world? In India also the cardiovascular diseases are rising at an alarming rate. To keep yourself away from the risk of heart-related problems, all you need to do is bring some kind of food in your regular menu. Food gives us energy and builds our body inch by inch. Therefore, the selection of good food is important. In fact, certain foods can impact blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease.

Here are a few examples of heart-healthy food types that should be in your grocery list from tomorrow:

Almonds:

You must have been served almonds in the morning that were soaked in water overnight especially before exams. Ancestors used to say that almonds sharpens the brains and helps in memorizing things. But do you know almonds also have other nutrients, vitamins, and minerals that provide you a healthy heart? They are great sources of monounsaturated fats and fibers that help fighting heart diseases. They also have a powerful effect on cholesterol levels and helps you in losing weight too.

Berries:

Many studies have revealed that berries can reduce the risk of heart diseases. Those fresh, juicy, and tasty strawberries, blueberries, raspberries, and blackberries are loaded with antioxidants that play a pivotal role in keeping your heart healthy. Anthocyanins – they are the primary antioxidant that is present in berries and they protect against the oxidative stress and inflammation that in turn develops heart diseases. So, include berries in your breakfast or have them as snacks.

Fatty Fish & Fish Oils:

You may not like the smell of fishes or you may have never consumed fish in your life, but knowing the benefits of eating fish may change your mind. Fatty fishes like mackerel, tuna, salmon, and sardines are enriched with omega-3 fatty acids which is a prime ingredient behind a healthy heart. Those who consume fish regularly have lower cholesterol.

Tomatoes:

The fresh red tomatoes have lycopene – it is a natural pigment with powerful antioxidants. This helps in neutralizing the harmful free radicals, prevents oxidative damage, reduces inflammation, and finally promotes a healthy heart. Have more tomatoes in your salads or have it in juice form.

Green Leafy Veggies:

Nothing can be as healthy as the fresh and green spinach, kale, and collard greens. They are rich in minerals, antioxidants, and vitamins. In particular, these green leafy veggies are rich in Vitamin K that helps in protecting your arteries. They also promote proper blood clotting. Green leafy veggies also reduce BP, arterial stiffness, and improves the functioning of cells lining the blood vessels.

Olive Oil:

Replacing your normal mustard oil or refined oil with olive oil will give you great health. Olive oil is rich in antioxidants that reduce inflammation and the risk of heart ailments. It is also a great source of monounsaturated fatty acids that improves heart health. Use olive oil for your salads, stir-fries, and all kinds of cooking.

Whole Grains:

Whole grains generally include whole wheat, oats, brown rice, rye, quinoa, barley, and buckwheat. Compared to the refined grains, these whole grains have high fiber content that reduces bad cholesterol and thus the risk of heart diseases also decreases.

Garlic:

In India, garlic is very common in various food types. For centuries, garlic has been used as a natural remedy to treat a variety of ailments and now recently it has also been proved to have medical properties that help in keeping the heart safe. A compound named Allicin is found in garlic that is believed to have a multitude of therapeutic effects. Garlic improves BP and cholesterol and helps inhibit blood clot formation. But simply frying the pieces and using in food is not going to help you. Have it raw one or two cloves daily. You can also crush it and let it sit for a few minutes before using it for cooking. This process allows the formation of Allicin.

Green Tea:

Green tea is like the revelation of the century – isn’t it? From aiding in weight loss to solving indigestion, from giving a glowing skin to now lowering risks of heart diseases – is there anything else that green tea cannot do?

Green tea is a rich source of polyphenols and catechins. Thus it helps in lowering cholesterol, triglycerides, and blood pressure. They also help in reducing cell damage, inflammation, and protecting the overall heart health. So, replace your normal milk-sugar tea with green tea. Green tea is available in a variety of flavors like ginger, tulsi, lemon, chamomile, etc. Choose the one you like and stay hale and hearty. But once in two days you can enjoy your kind of milk and sugar tea but don’t forget to increase your intake of green tea on those cheat days.

Dark Chocolate:

Many people don’t like the taste of dark chocolates – because it is devoid of sweetness. It has more cocoa content that leads to a bitter taste. This high cocoa content makes it rich in antioxidants like flavonoids that boosts a healthy heart. Consumption of a bite of dark chocolate daily leads to lower risks of heart diseases. A study on a group of people who consumed dark chocolates 5 times a week had 57% less risk of heart diseases. So, pick up the dark chocolates with more than 70 % of cocoa content and keep your heart cheerful.

Each year summer season breaks the record of the temperature of the previous year. The sultry weather leaves with less energy and almost zero minds to step outside. But remember that every season comes with its special basket of fruits and vegetables. If you consume these seasonal growths, then, you will stay fit easily. Watermelon is one of the summer favorite fruits. Deep green or striped green outside and red inside – this fruit can be consumed as direct juice, in fruit salads, and in smoothies. People also use the watermelon juice in face packs that remove sun tan & makes skin look younger and fresher.

So, bring more and more watermelons home and enjoy this juicy fruit. Read below and know why this wonder fruit is beneficial for your fitness in the summer season.

Keeps Your System Hydrated

The prime ingredient that your body needs in summer season is water and lots of water. There is actually no limit to water intake. In fact, the more you take water, the healthier your system becomes. Each bite of watermelon consists of at least 92% water and only 6 % sugar. So, a box full of watermelon while you are outside or having a bowl of watermelon at your breakfast will be suggested. Watermelon also contains a good source of electrolytes that helps in staying hydrated and replacing the minerals that are lost while you are sweating under the sun.

Improves Your Immunity

Just because it is summer season doesn’t mean that your body is not going to fall sick. In fact, you are more likely to fall sick when you are juggling between the air conditioning inside and boiling temperature outside. Watermelon contains 16% of your daily dose of Vitamin C and that is responsible for improving immunity. Staying fit is really easy with watermelons!

Antioxidants Render Beauty

Apart from eating watermelons, you can also apply watermelon on your face, hands, legs, and all the sun-exposed portions of your body. The powerful antioxidants in watermelons will help in rendering a supple, shining, and youthful skin along with the removal of tan. You can mix 2 tablespoons of watermelon juice with one tablespoon of raw milk, and a half tablespoon of honey. You may also mix 2 tablespoons of watermelon juice with 1 tablespoon of yoghurt, 1 tablespoon of rose water, and 1 tablespoon of gram flour.

Cuts Brain Fog

The boiling temperature and scorching sun rays of the summer season may leave your family members or your kids with a lack of concentration and confusion. Watermelon contains a good amount of potassium that helps the brain to function properly, stay focused, and improved performance.

Reduces Inflammation

During the summer system, you may come across various inflammatory diseases that would further discourage your spirit and confidence. So, to reduce or mitigate diseases like irritable bowel system, fever, sinusitis, asthma, etc. have watermelon daily in the summer season. If not daily, you can have it on every alternate day.

Aids In Weight Loss

Summer is a great time to start your diet regime. There are plenty of fruits that will help you with the required protein and vitamins. Watermelon is one such fruit that reduces body fat. The citrulline found in watermelon converts into arginine in the kidneys. This conversion prevents the excess accumulation of fat in fat cells.

So, make your body and mind summer ready with tasty, healthy, and juicy watermelons!

Usually considered a woman’s drink, little do people know it’s magical for health. For every celebration, birthdays, anniversaries, a little get together, celebrating life’s little moments, relieving stress, if Red Wine is your go-to drink then you might as well know its benefits. Yes, the alcoholic beverage is beneficial. Only if taken in a moderate amount! If consumed more than required, any alcohol with any sort of benefits would turn harmful. After all, life’s about balance, so is alcohol! By the end of this blog, you would know the health benefits that Red Wine provides.

We’re all aware of how the beverage is made. Red Wine is made of grapes that contain beneficial elements, such as catechins, resveratrol, epicatechin, and proanthocyanidins.

Nutritional Value

*Value per glass

Calories

80-85

Carbohydrates

3.1g

Fiber

0g

Fat

0g

Protein

0.1g

 

Consumption Quality
  • 1 drink per day for women
  • 1-2 drink per day for men
Here’s a list of benefits of Red Wine:
Red Wine Benefits
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  1. Prevent Cavities

Red Wine is believed to kill more cavity-causing bacteria than any other alcohol.

  1. Boosts Heart Rate

Antioxidants present in the drink can increase the level of good cholesterol which prevents cholesterol build-up. This ultimately prevents heart diseases.

  1. Fight Diabetes with Red Wine

Polyphenols in alcohol help managing blood sugar level.

  1. Fight Pancreatic Cancer too

Red Wine is rich in resveratrol. They cripple the function of the pancreatic cancer cells’ core energy source.

  1. Reduce the Risk of Depression

Since heavy drinking is associated with mental health. Consuming a moderate amount of red wine can prevent recurrence of depression.

  1. Combat Obesity

Resveratrol present in Red Wine converts bad fat to calorie-burning brown fat and it can combat obesity. This also prevents metabolic dysfunction.

  1. Reduce Post Effects of Smoking

Red wine reduces inflammation and the aging process in cells which accelerates post smoking.

  1. Prevents Vision Loss

Resveratrol is really beneficiary. It helps prevent vision loss that is caused by the uncontrollable growth of blood vessels in the eye.

  1. Prevents Sunburn

If your skin is prone to severe sunburn, sun allergy, Red Wine is your way to go! UV Rays activates ROS (Reactive Oxygen Species) that oxidizes fat & DNA, which eventually harms the skin cells causing sunburn or rashes. Flavonoids occurring in Red Wine restricts the ROS in skin cells.

  1. Fights Breast Cancer

Als (Aromatase inhibitors) in Red Wine reduces estrogen levels in women approaching menopause, cutting down chances of breast cancer.

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Image Source – Google

Here are a few more reasons to have Red Wine. But in no way, I am encouraging alcohol consumption. Consuming a moderate or required amount of alcohol can be beneficial. But overconsumption can obviously result in damaging your health. Keep a track of Vino!

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