A season of mood spells and maladies

The monsoon is when you are most vulnerable to disease. So while that street food may beckon, it’s best to avoid it. Here’s how

The monsoon is the time of the year when your immunity is at its lowest, the time when you need to be almost vigilante-like about what goes into your system.

From flu or stomach bug to the more taxing infections/diseases such as jaundice and typhoid, to the downright dangerous hepatitis A or E , there are any number of monsoon maladies. People with particularly sensitive systems are also susceptible to allergies, skin, respiratory and digestive problems. Doctors and nutritionists say the best way to counter the ill-effects of the season is to boost your immunity through regulated sleep, exercise and, of course, diet.

What your meals must not have

Culturally, the traditional cycle of eating followed by different communities is a good indicator of what foods to avoid when, says Mumbai-based food writer and author of My Mumbai Cookbook, Rushina Munshaw Ghildyal. For instance, she says, for Hindus, the period of Shradh that requires austere eating (when you restrict your diet to vegetarian) starts during the late monsoon. Jains have their annual fasting period about now; that is the time when they stop eating green, leafy vegetables. Gujaratis avoid heavy lentils (that are harder to digest) such as rajma; in Maharashtra, people stop eating seafood from June until Nariyal Poornima in August. “Fish is not a good idea because it degenerates quickly in this weather, and it’s also breeding season,” says Ghildyal.

Most of the diseases that prevail during the monsoon, such as diarrhoea, typhoid and jaundice, are waterborne. At the top of the list of things to avoid is anything that contains water from outside, says family physician and consultant at Breach Candy hospital, Mumbai, Vishakha Shivdasani, who specializes in nutrition. “This means skip the sev puri, bhelpuri, gola,” she says. Also, avoid anything uncooked such as salads, or cold cuts such as ham and salami, as they have a higher chance of bacterial infection. This also means you should maintain strict personal and kitchen hygiene, wash hands religiously, wash vegetables with potassium permanganate, and make sure everything is properly cooked because the high temperature and humidity levels are ideal for the growth of bacteria. Don’t keep leftovers in the fridge for too long; consume them within 24 hours, she adds.

In the monsoon, it is essential to consume foods that build immunity, and a diet consisting largely of junk food, refined sugar, white rice, and refined fats low in vitamins and minerals can weaken the immune system, says Delhi-based nutritionist Ishi Khosla. Care must be taken, therefore, that all your meals and snacks strengthen your immunity.

Must on your food platter

It was the era of no-refrigeration that gave birth to concepts such as consuming pakodas during the monsoon. Traditional monsoon fare, says Khosla, was preferably deep-fried because these were foods that could stay longer. Now these concerns are not quite valid thanks to refrigeration, she says.

“A healthy immune system requires a number of nutrients in balance, including proteins, essential fats, vitamins and minerals. A diet consisting of a variety of foods, adequate calories and rich in wholegrains, pulses, vegetables, fruits, nuts, seeds, low-fat dairy and fatty fish, low in sugar, alcohol and bad fats, along with a healthy lifestyle, is the key to good immune function,” says Khosla. Proteins help the body build antibodies, as do substances that contain beta carotene, B-complex vitamins, vitamins C and E.

The body craves something hot and spicy, and instead of eating samosasfrom a roadside vendor or an unreliable eatery (with a spicy chutney that may have been made with tap water), it’s better to have healthier substitutes at home. For instance, if you must have a pakoda, make sure it’s made with vegetables (instead of paneer, which is heavier) in lighter oil (such as olive oil, as opposed to mustard oil), or better still, a cooked salad or corn on the cob, says Dr Shivdasani. Use lots of sprouts—better still if heated. Green, leafy vegetables can be swapped with vegetables such as pumpkin or gourd, and red meat and fish skipped for some lightly cooked chicken, adds Ghildyal.

MONSOON MEALS

Follow these simple dietary guidelines during the rainy season

In general, diet should be light, low on fat and easily digestible. Rich, oily and spicy food must be avoided, as also extremely cold food and cold beverages as you are prone to catching influenza.

• One should avoid street food as the incidence of food-borne illnesses shoots up in this weather owing to favourable temperatures for increased microbial growth (especially bacteria). Also, street food is exposed to dust and flies, which also contribute to food-borne illnesses.

•Leftovers: Precooked food should always be refrigerated

and preferably consumed within 24 hours .

• Water: With the rain, incidents of waterborne infections such as typhoid, cholera, hepatitis and diarrhoea also tend to increase. Besides general hygiene and precautions in food, the quality of water also needs to be regulated.

Unfortunately, most tap and well water is not safe for drinking due to heavy industrial and environmental pollution. Water supplies from municipalities rarely meet standards.

A good water filtration system at home is the only way to ensure the quality and safety of drinking water. Water from community water systems can definitely be treated/purified at home through any of these processes—boiling, chemical treatment, filtration or reverse osmosis.

Binged on holiday? Try damage control You need to think of regrouping after a vacation, focusing on health and the business of healthy living. Here ar

Vacations, especially long ones, usually tend to lean towards indulgent food habits. Too much alcohol, wine, pina coladas or draught beer by the beach, and hot-off-the-oven pizzas and pastas, sugary doughnuts and gooey chocolatey deserts can upset the best thought out I-will-keep-fit plans. What is disturbing about such indulgences is that more than 4kg can sometimes be gained in a short span of two-three weeks.

Such “yo-yo” weight gain must be avoided as it can affect your basal metabolic rate (BMR) and make it very sluggish over time. A sluggish BMR affects your health in many ways—your weight can plateau, you can suffer from elevated cholesterol levels and can also become prone to gaining fat easily and resisting weight loss.

Improving your BMR requires a concerted and focused effort, especially after weeks of indulgence. Crash dieting to reduce the effects of overeating while on vacation is unhealthy because it is likely to enhance the tendency for yo-yo weight gain as crash dieting lowers your BMR. That’s why you need to think of regrouping after a vacation, focusing on health and the business of healthy living. Here are a few ways to get back on track.

Assess your health status

• Check your weight. Your ideal body weight (IBW) if you are a man is your height in centimetres less 100. So if youre a 170cm-tall male, your IBW is 70kg. If you are a woman, your ideal body weight is your height in centimetres less 105. So if you are 155cm tall, your IBW is 50kg.

• Check your BMI by dividing your weight (in kg) by height (in m sq.).

• Check your body-fat percentage. For males, it should be less than 15% of total body weight; for females, it should be less than 20% of total body weight.

• Next, set a short-term target. If you are overweight, set a weight loss target of 1% of body weight a week for a three-month period. If your cholesterol levels are borderline high, then you can use a combination of diet and exercise to lower them before opting for medication.

• During this period, make a resolve to give up biscuits, pizza, pastas, pastries, junk food and alcohol. This will also help you lose weight and lower triglyceride levels considerably.

• Next, eat healthy meals at three-and-a-half- to 4-hour intervals. Focus on wholegrains such as oat, wholewheat, brown rice, and around 600g a day of green and cruciferous vegetables such as spinach, ladyfinger, French beans, capsicum, cauliflower, cabbage and bottle gourd. Include a fist-sized serving of protein foods in every meal, three-four times a day. Lower the intake of starchy foods such as potato, peas and corn and very sweet fruits such aschikoo (sapodilla), pineapple, raisins and dates. If you need to lose weight, limit your fruit intake to just the first half of the day.

• Join a gym to ensure that you get your workout, especially now that the monsoon will likely make you miss the outdoors. Three days a week of strength training, three days of cardiovascular training, especially if you have high cholesterol levels, 20 minutes of relaxation and deep breathing three times a week and stretching about 10 minutes every day and, perhaps, a game of tennis or badminton on the weekend is good for health.

Nine things successful people do diffrently

1. Get specific. When you set yourself a goal, try to be as specific as possible. "Lose 5 pounds" is a better goal than "lose some weight," because it gives you a clear idea of what success looks like. Knowing exactly what you want to achieve keeps you motivated until you get there. Also, think about the specific actions that need to be taken to reach your goal. Just promising you'll "eat less" or "sleep more" is too vague — be clear and precise. "I'll be in bed by 10pm on weeknights" leaves no room for doubt about what you need to do, and whether or not you've actually done it.

2. Seize the moment to act on your goals. Given how busy most of us are, and how many goals we are juggling at once, it's not surprising that we routinely miss opportunities to act on a goal because we simply fail to notice them. Did you really have no time to work out today? No chance at any point to return that phone call? Achieving your goal means grabbing hold of these opportunities before they slip through your fingers.

To seize the moment, decide when and where you will take each action you want to take, in advance. Again, be as specific as possible (e.g., "If it's Monday, Wednesday, or Friday, I'll work out for 30 minutes before work.") Studies show that this kind of planning will help your brain to detect and seize the opportunity when it arises, increasing your chances of success by roughly 300%.

3. Know exactly how far you have left to go. Achieving any goal also requires honest and regular monitoring of your progress — if not by others, then by you yourself. If you don't know how well you are doing, you can't adjust your behavior or your strategies accordingly. Check your progress frequently — weekly, or even daily, depending on the goal.

4. Be a realistic optimist. When you are setting a goal, by all means engage in lots of positive thinking about how likely you are to achieve it. Believing in your ability to succeed is enormously helpful for creating and sustaining your motivation. But whatever you do, don't underestimate how difficult it will be to reach your goal. Most goals worth achieving require time, planning, effort, and persistence. Studies show that thinking things will come to you easily and effortlessly leaves you ill-prepared for the journey ahead, and significantly increases the odds of failure.

5. Focus on getting better, rather than being good. Believing you have the ability to reach your goals is important, but so is believing you can get the ability. Many of us believe that our intelligence, our personality, and our physical aptitudes are fixed — that no matter what we do, we won't improve. As a result, we focus on goals that are all about proving ourselves, rather than developing and acquiring new skills.

Fortunately, decades of research suggest that the belief in fixed ability is completely wrong — abilities of all kinds are profoundly malleable. Embracing the fact that you can change will allow you to make better choices, and reach your fullest potential. People whose goals are about getting better, rather than being good, take difficulty in stride, and appreciate the journey as much as the destination.

6. Have grit. Grit is a willingness to commit to long-term goals, and to persist in the face of difficulty. Studies show that gritty people obtain more education in their lifetime, and earn higher college GPAs. Grit predicts which cadets will stick out their first grueling year at West Point. In fact, grit even predicts which round contestants will make it to at the Scripps National Spelling Bee.

The good news is, if you aren't particularly gritty now, there is something you can do about it. People who lack grit more often than not believe that they just don't have the innate abilities successful people have. If that describes your own thinking .... well, there's no way to put this nicely: you are wrong. As I mentioned earlier, effort, planning, persistence, and good strategies are what it really takes to succeed. Embracing this knowledge will not only help you see yourself and your goals more accurately, but also do wonders for your grit.

7. Build your willpower muscle. Your self-control "muscle" is just like the other muscles in your body — when it doesn't get much exercise, it becomes weaker over time. But when you give it regular workouts by putting it to good use, it will grow stronger and stronger, and better able to help you successfully reach your goals.

To build willpower, take on a challenge that requires you to do something you'd honestly rather not do. Give up high-fat snacks, do 100 sit-ups a day, stand up straight when you catch yourself slouching, try to learn a new skill. When you find yourself wanting to give in, give up, or just not bother — don't. Start with just one activity, and make a plan for how you will deal with troubles when they occur ("If I have a craving for a snack, I will eat one piece of fresh or three pieces of dried fruit.") It will be hard in the beginning, but it will get easier, and that's the whole point. As your strength grows, you can take on more challenges and step-up your self-control workout.

8. Don't tempt fate. No matter how strong your willpower muscle becomes, it's important to always respect the fact that it is limited, and if you overtax it you will temporarily run out of steam. Don't try to take on two challenging tasks at once, if you can help it (like quitting smoking and dieting at the same time). And don't put yourself in harm's way — many people are overly-confident in their ability to resist temptation, and as a result they put themselves in situations where temptations abound. Successful people know not to make reaching a goal harder than it already is.

9. Focus on what you will do, not what you won't do. Do you want to successfully lose weight, quit smoking, or put a lid on your bad temper? Then plan how you will replace bad habits with good ones, rather than focusing only on the bad habits themselves. Research on thought suppression (e.g., "Don't think about white bears!") has shown that trying to avoid a thought makes it even more active in your mind. The same holds true when it comes to behavior — by trying not to engage in a bad habit, our habits get strengthened rather than broken.
If you want change your ways, ask yourself, What will I do instead? For example, if you are trying to gain control of your temper and stop flying off the handle, you might make a plan like "If I am starting to feel angry, then I will take three deep breaths to calm down." By using deep breathing as a replacement for giving in to your anger, your bad habit will get worn away over time until it disappears completely.

It is my hope that, after reading about the nine things successful people do differently, you have gained some insight into all the things you have been doing right all along. Even more important, I hope are able to identify the mistakes that have derailed you, and use that knowledge to your advantage from now on. Remember, you don't need to become a different person to become a more successful one. It's never what you are, but what you do.

Health benefits of the humble tea

Be it green tea, milky tea, or a cuppa of strong tea, this humble drink has loads of benefits...

- Flavonoids in tea improve vascular dilation, which leads to the better functioning of the heart.

- Consuming three to four cups of tea each day lowers the risk of getting an Ischaemic stroke by 21%.

- Polyphenol which is abundant in green tea reactivates dying skin cells and protects the body from the ravages of aging and the effects of pollution.

- Antioxidant polyphenols found in tea have anti-cancer properties.

- L-theanine, found in green and black tea helps in relaxing the mind and helps you to focus on tasks.

- Tea also has fluoride which means stronger teeth.

- Drinking tea regularly means stronger bones.

- Boost your fight against the flu with black tea.

- Tea, if had without milk, has no calories and thus helps in reducing weight.

- Tea is also an allergy fighter. So grab that cuppa!

Vegetarianism rocks!

Be a vegetarian, achha hai – and the experts tell you why

All of us know of at least one celebrity who's a vegetarian, and there's news every now and then of one who's turning vegetarian. Today, an increasing number of people are turning towards a vegetariandiet. The reasons vary from religious, environmental, cruelty towards animals, to just the desire for a healthier lifestyle. A predominantly non-vegetarian diet poses many health risks. Here's why opting for a vegetarian diet achha hai...

Natural detox
Being vegetarian is a natural way to detox the body, because a vegetarian diet is more rich in fibre, vitamins, minerals and anti-oxidants, which help to cleanse the body's system. Meat and fish contain a lot of residue from toxic chemicals. Dr Richa Anand, nutritionist, says that according to a study, it has been observed that the bodies of carnivorous animals contain 10 times more hydrochloric acid than that of herbivorous ones, but the human body should not have the same amount of hydrochloric acid. This establishes the fact that the human body is basically meant for a vegetarian diet. So digestion of vegetarian food is easier for our bodies.

Colourfully appetising
Good food is not restricted to the taste, its visual appeal is equally important. In fact, if the food served to us is a visual treat, we are bound to eat and enjoy it even more. Vegetables come in an array in colours, which makes them more appetising and appealing to our eyes. Meat and fish usually come in boring shades of brown and beige. Therefore, using many coloured food items in your cooking is a great way to eat a variety of natural foods that will boost your health.

Good for digestion
Dr Anand says that the most important difference between a vegetarian and a non-vegetarian diet is that the former contains dietary fibres, whereas a non-vegetarian diet is lacking in fibre. This dietary fibres is very useful for the human body because people who have a diet rich in dietary fibre have low incidence of diseases like coronary heart diseases, cancer of intestinal tract, piles, obesity, diabetes, constipation, hiatus hernia, diverticulitis, irritable bowel syndrome, dental caries and gallstones. The food rich in this dietary fibre includes cereals and grains, legumes, fruits with seeds and citrus fruits.

Boosts cardio-vascular health
Yes, it's true. A vegetarian diet boosts cardio-vascular health. Dr Rahul Gupta, interventional cardiologist, explains, "Consumption of a vegetarian diet consisting of whole grains, legumes, vegetables, nuts, and fruits, and abstaining from meat and high-fat animal products, along with a regular exercise program, is consistently associated with lower blood cholesterol levels, lower blood pressure, less obesity, lower incidence of diabetes and consequently less heart disease."

He says that fruits and vegetables, especially leafy greens and some legumes, are abundant in folic acid, which has been shown to help lower homocysteine levels (associated with heart disease). Many whole and unrefined plant foods are also important sources of minerals such as copper and magnesium, both of which can protect against cardiovascular disease. The many phytochemicals/flavonoids in fruits, vegetables, nuts and whole grains have properties that reduce the risk of heart disease. Various nuts are the source of heart healthy fatty acids (omega3, MUFA, PUFA). On the other hand, a non-vegetarian diet (mainly red meat) is associated with an adverse impact on cholesterol levels, and increases the incidence of heart disease.

Reduces risk of cancer
Dr Ian D'souza, neurologist and oncologist, says "A diet with adequate portions of green leafy vegetables and fruits ensures an intake of roughage or fibre. This has been shown to have beneficial effects on a number of cancers, notably cancers of the colon and rectum. A non vegetarian diet, especially one rich in red meats and animal fats, has been shown to have a carcinogenic effect. Carcinogens are substances or agents that are directly involved in causing cancer."

Eases menopause
Menopause is different for every woman and no diet plan will balance the entire effects of menopause. Dr Anand says, however, that being healthy and feeling good about oneself is certainly going to benefit a woman during menopause. Diet and mood swings have a direct connection. So while certain foods like melons and peaches can take the edge off hot flashes, chicken cooked with a lot of masalas adds to the irritation. However, as long as the lady desires to consume non-vegetarian food, it is okay to do so provided it is prepared in a healthy way.

Longevity
Dr Gupta says, "A vegetarian diet is associated with lower blood cholesterol levels, lower blood pressure, less obesity, less heart disease, less stroke, less diabetes, less cancer, and hence vegetarians have a chance of living a longer life." Dr D'souza says, "Whether vegetarians live longer or not, I cannot say, and I do not have the relevant figures. But based on statistics, it certainly appears that a vegetarian diet is far healthier than a non-vegetarian one."

Exercises for blood circulation

People who lead an inactive lifestyle need to not only stay fit and healthy but also improve their blood circulation in the body. Sitting for long hours in front of a computer at work leaves one fatigued to regularly exercise. Lack of exercise slows down blood circulation in the body. Good blood circulation in the body is essential for improving one's memory and concentration, preventing toxin-formation in the body and keeping the joints of the body agile. Here are some exercises to follow on a regular basis to help increase blood circulation:

Walking
Walking is the most simplest and easiest form of exercise. Sure, you do not have the time to hit the gym on an everyday basis but no one can stop you from walking. Walk for at least 30 minutes a day. After meals, take a walk in your office premises for at least five minutes.

Swimming
If you hate working out in the gym and wish to do something fun, then swimming is a good option. Swimming is not only loads of fun but it also is a good form of physical activity. Do the butterfly stroke, back stroke, breast stroke, anything that catches your fancy.

Aerobics
If you love music, you will surely love swaying to it too. Aerobics can serve as a good form of workout and eliminate the aspect of boredom that usually accompanies working out at the gym. Enroll for aerobics classes or better still, buy DVDs of aerobics workout that are easily available online and in the market.

Cycling
Cycling provides the heart and blood vessels a good work out, fostering blood circulation. Cycling regularly tones the muscles of the legs and thighs. This is specially beneficial for those with a sedentary lifestyle accompanied by lack of exercise.

Belly Dancing
Dancing, especially belly dancing, is very effective when it comes to blood circulation. It promotes cardio-vascular health, strengthens the abdominal muscles and bowel movements. Besides physical fitness, you can learn to groove seductively and wins hearts too!

1 hr daily exercise fights fatso gene

One hour of moderate to vigorous exercise a day can help teens beat the effects of a common obesity-related gene with the nickname ``fatso,'' according to a new European study.

The message for adolescents is to get moving, said lead author Jonatan Ruiz of the Karolinska Institute in Sweden.

``Be active in your way,'' Ruiz said. ``Activities such as playing sports are just fine and enough.''

The study, released Monday, appears in the April edition of Archives of Pediatrics and Adolescent Medicine.

The research supports U.S. guidelines that tell children and teenagers to get an hour or more of physical activity daily, most of it aerobic activity such as running, jumping rope, swimming, dancing and bicycling.

Scientists are finding evidence that both lifestyle and genes cause obesity and they're just learning how much diet and exercise can offset the inherited risk.

One gene involved with obesity, the FTO gene, packs on the pounds when it shows up in a variant form. Adults who carry two copies of the gene variant _ about 1 in 6 people _ weigh on average 7 pounds more than people who don't.

In the new study, 752 teenagers, who had their blood tested for the gene variant, wore monitoring devices for a week during waking hours to measure their physical activity.

Exercising an hour or more daily made a big difference for the teens who were genetically predisposed to obesity. Their waist measurements, body mass index scores and body fat were the same, on average, as the other teenagers with regular genes.

But the teens with the gene variant had more body fat, bigger waists and higher BMI if they got less than an hour of exercise daily. The results were similar for boys and girls.

The teens lived in Greece, Germany, Belgium, France, Hungary, Italy, Sweden, Austria and Spain. The study was funded by the Spanish and Swedish governments and the European Union.

The new study found that most of the teenagers had at least one copy of the variant gene. Only 37 percent had regular genes. The rest had either one of two copies of the pesky fatso gene.

An earlier study in Amish adults in Lancaster County, Pennsylvania, found they needed three to four hours of moderate activity daily to beat the gene. The adults in that study did things like brisk walking, housecleaning and gardening.

The teens in the new study may have exercised more vigorously than the Amish adults, Ruiz said. The new analysis was designed to see whether the current U.S. guidelines _ which specify a moderate to vigorous level of exercise for an hour a day _ made a difference for kids.

The lead author of the Amish study, Evadnie Rampersaud of the University of Miami, said the new findings are ``very interesting'' because they suggest one hour daily spent exercising can be enough for teenagers at risk.

University of Miami researchers now are studying adults in an employee wellness program to see what it takes for them to overcome the fatso gene, Rampersaud said.

``The message is clear: genes are not destiny,'' said Dr. Alan Shuldiner of the University of Maryland, a co-author of the Amish study. ``Those with obesity susceptibility genes should be especially motivated to engage in a physically active lifestyle.''

Body fat ratio can measure health risks

A new study has warned that people with coronary artery disease and expanded waistlines are at more than twice the risk of dying, including those with a Body Mass Index(BMI) in the normal range.

These conclusions result from a large study by the Mayo Clinic, involving almost 16,000 people from five countries around the world.

Authors Dian Griesel, and Tom Griesel claim the problem is deeper. "It is not just the fat you see. Even more dangerous is the visceral belly fat that resides in the abdominal cavity and surrounds the internal organs. This internal fat actually makes up a large proportion of the waist measurement," said the Griesels.

Visceral fat is more metabolically active and can produce hormones and other substances that have a negative impact on your health including increasing the risk of serious health problems like heart disease; high blood pressure; stroke; type 2 diabetes; metabolic syndrome; some types of cancer; and sleep apnea.

Contrary to common thinking, BMI is not the best measurement for overall risk because many people with readings in the normal range still have dangerous levels of (hidden) visceral fat. BMI is just a measure of weight in proportion to height.

"Throw away your traditional scale," say the Griesels. "The only relevant measurement is your Body Fat Percentage. This can be easily calculated with a neck and waist measurement for men, and neck, waist and hip measurements for women."

Interestingly, even if you are not overweight, a waist measurement of over 33 inches, regardless of your weight, increases health risks.

A new study has warned that people with coronary artery disease and expanded waistlines are at more than twice the risk of dying, including those with a Body Mass Index(BMI) in the normal range.
These conclusions result from a large study by the Mayo Clinic, involving almost 16,000 people from five countries around the world.

Authors Dian Griesel, and Tom Griesel claim the problem is deeper. "It is not just the fat you see. Even more dangerous is the visceral belly fat that resides in the abdominal cavity and surrounds the internal organs. This internal fat actually makes up a large proportion of the waist measurement," said the Griesels.

Visceral fat is more metabolically active and can produce hormones and other substances that have a negative impact on your health including increasing the risk of serious health problems like heart disease; high blood pressure; stroke; type 2 diabetes; metabolic syndrome; some types of cancer; and sleep apnea.

Contrary to common thinking, BMI is not the best measurement for overall risk because many people with readings in the normal range still have dangerous levels of (hidden) visceral fat. BMI is just a measure of weight in proportion to height.

"Throw away your traditional scale," say the Griesels. "The only relevant measurement is your Body Fat Percentage. This can be easily calculated with a neck and waist measurement for men, and neck, waist and hip measurements for women."

Interestingly, even if you are not overweight, a waist measurement of over 33 inches, regardless of your weight, increases health risks.

Exercise for health, not looks

When it comes to losing weight, a study has found that some women benefit more if they exercise, not for the sake of their appearance, but for their health.

The study was carried out on 100 college-aged women with chronic issues with their body image.

The researchers conducting the study were Brian Focht, a study co-author and an assistant professor ofhealth behaviour and health promotion at Ohio State University, Thomas Raedeke and Donna Scales, both researchers at East Carolina University, in Greenville, N.C.

All the women taking part in the study had social physique anxiety – a disorder in which someone chronically worries that others are critiquing his or her body.

The women participated in one of four 45-minute step-aerobics classes. The same instructor taught each class, although she emphasized health over appearance in two of the classes. In the other two classes, she emphasized appearance over health. One class in each scenario included a mirror, which research has shown can negatively affect how someone feels, particularly a woman who is concerned about her physical appearance.

The research showed that the participants not only enjoyed a step-aerobics class more when the instructor focused on the health-related aspects of the workout, telling them how exercise will make them more fit, but were also more likely to say that they would try a similar class in the future.

Women who were taught by an instructor who emphasized appearance by making comments about how the exercise would tone their legs or other body parts, did not have the same reaction.

The women in the health-oriented class reported that they felt more engaged in the workout as well as revitalized and less exhausted after class than did the women in the appearance-oriented classes. From this, the researchers concluded that it was the instructor who made all the difference, and that fitness experts should lay more emphasis on getting fit, than getting slim.

"Women who have this disorder usually are interested in exercise to improve their appearance, but an instructor who emphasizes physique during a workout may deter such students from coming back," said Brian Focht.
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Sure shot ways to burn fat, fast!

It takes great determination to lose weight. The fat has just been adding up for months or years, as the case may be. However, don't kill yourself with a mean crash diet to get into a bikini, simply follow our expert-backed tips to fall into shape.

'How to get started' is a major cause of concern. Whether it is sweating it out at the gym or going for long jogs, it is a tough call for most fitnessnovices. At such a juncture it is imperative to understand your body and its fitness requirement. And accordingly zero in on a work-out routine. We take a look at five fast fat burning moves...

Cardio exercises
Cardios are the best form of exercise for beginners. There is no refuting the fact that to blast calories you need to break a sweat. A lean body can never be yours without sweating out the excess flab. And cardio exercises help you achieve just that; they boost your stamina, make you energetic and flexible to take up an even rigorous fitness regime. Running on the treadmill, cross-trainer, cycling, swimming and skipping are the most popular forms of cardio. While a treadmill exercises the whole body, cross-trainers are for the hips and thighs. You can even go for the cycling option at a gym; there are two kinds of cycles, one for thighs and the other for thighs and stomach.
Diet
Once you have set up a routine, gradually cut down on red meat, fries, butter, cheese and junk food of every kind. Take a good dose of water depending on your body requirement. Coconut water and fresh fruit juices too can be taken post meals.

Spinning
One might complain of lack of variety in a spinning class, as the exercise routine can get a tad monotonous. However, spinning is a wonderful way to burn calories and keeps your muscles toned. Agreed, cycling in the open is a far viable option as it lets you enjoy the local sights and take in fresh air, but rainy season and foggy winters can put a dampener on your fitness schedule. Request your trainer to come up with varied routines to keep up the interest. At a spinning studio, with the help of background music and varied lighting, a soothing and happy atmosphere is recreated. Not to mention, spinning works best when alternated with cardio exercises. It helps lose fat and build muscles. You can do 30-45 minutes of non-stop spinning once in eight days, if you are combining it with cardio.
Diet
Food intake should be half of your normal diet. You can consume small portions of all kinds of food you like, but say no to fries, butter and cheese.

Trapeze workout
The form of workout is named after the lesser-known trapeze muscle which all of us have, but isn't very prominent. Trapeze muscles are connected at either ends to the collar bone and hence move parts of the skeleton. Little wonder, fitness addicts and body builders sport such a neat shoulder and neck line. To chisel out your trapeze muscles, the 'Dumbbell shrugs' and 'Barbell shrugs' are most effective. The former flexes your side form, while the latter is for the front form. It is to be noted that trapeze exercises are not for beginners, as it requires an already lean body. A few months of rigorous cardio and spinning can have you ready for trapeze. Outside of building swoon-worthy muscles, it helps keep sinus and cervical disorders at bay. A healthy trapeze routine requires each body part be exercised twice a week.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, fresh fruit juices and coconut water.

Aerobics and resistance training
Such an exercise routine is best practiced at a fitness club under the guidance of expert trainers who understand your fitness level better. Resistance and flexibility exercises help increase stamina, and if rigorously followed, bring you in shape. Resistance is a set of weight lifting exercises, while flexibility is for the lower body. With music in the backdrop, aerobic exercises are a fun way to burn extra fat and get fitter. It facilitates a great deal of interaction with your fellow practitioners and one could also pick up some interesting routines together. To achieve best results, do resistance workout at least thrice a week. Warm up with a set of cardio exercises such as jumping and skipping to build stamina. You burn more calories by alternating aerobics with resistance and flexibility exercises.
Diet
Avoid food with high carbohydrate content such as potato, banana etc. If you like eating rice, take a small portion in the afternoon. Simply keep away from all kinds of fried stuff.

Pilates
Pilates is also a kind of aerobic exercise which entails a whole set of routines on the floor - on a mat. Group classes are conducted at a fitness club, where the trainer shows new routines on a regular basis, depending on the ability of the students. After a basic two-day training, the body status of the student is decided and a goal is fixed for the week. Pilates exercises the whole body and burns calories. There are as many as one hundred routines for the abs only. While you are free to buy tapes and practice Pilates in your living room, the knowledge of a live trainer and his ability to access your body strength cannot be negated either. Ideally, about four kilograms a month is the healthiest way to shed weight.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, juices and coconut water. Not to mention, carbohydrate-rich food should be taken only occasionally.

Did you know, to lose a kilo you need to burn 7700 calories! Time you slipped into your track pants and broke some sweat.

Drinking water before meals good

Have you tried out every trick in the book to lose weight – crash diets, gyms, or simply starving yourself?

Now, try a simple trick – drink a glass or two ofwater before meals, as that's the best way to curb appetite and shed those pounds – says a new research.

Scientists have reported that just two 8-ounce glasses of water taken before meals, can lead to weight loss.

"In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake," said Brenda Davy of Virginia Tech in Blacksburg.

The simple reason is that it fills up the stomach with a substance that has zero calories. People feel fuller as a result, and eat less calorie-containing food during the meal.

And it gets even better if you replace sweetened calorie-containing beverages with it.

Although there's no exact amount of water one should drink, experts advise that most healthy people can simply let thirst be their guide.

The general recommendations for women are about

28 best age to start dieting

Want to shed those extra pounds? Then startdieting when you're 28, suggests a new study.

According to a new research, the most successful dieters are those who start slimming at the age of 28.

Women in their late twenties shed flab faster because they have more time and willpower than those of other ages, says the study of 3,000 women aged over 30.

Twenty-somethings are also more concerned about their weight and so remain focused on their weight loss goals.

On the other hand, those in their thirties are often too busy to watch their weight while many in their forties and fifties have simply 'lost interest' in getting the perfect body.

"With women getting married later than ever, many 28-year-old females will be single, on the dating scene and leading an active social life, which may explain why they are so successful at healthy eating and maintaining a good figure," the Daily Mail quoted Sue Beck, of Lambrini Light, which carried out the research, as saying.

"Many will also be at the peak of their career, leading fast-paced lives which will help shift any excess weight alongside a diet," Beck added.

Benefits of coriander

Commonly used in our daily cooking, corianderhas many health benefits. It is known for building the stomach and promoting digestion.

Adding one or two teaspoons of coriander juice to fresh buttermilk is ideal for treating nausea and dysentery. Dry coriander treats diarrhoea.

- It is also beneficial for women especially those suffering from a heavy menstrual flow. Six grams of coriander seeds should be boiled in 500 ml water and after adding sugar, it can be consumed while warm.

- For those with arthritis problems, coriander has many anti-inflammatory properties. Boil ground coriander seeds with water and drink the concoction.

- Coriander is known to lower blood sugar by stimulating the secretion of insulin. It has also been called as an 'anti-diabetic' plant. It helps the heart by lowering bad cholesterol and raising good cholesterol.

- This herb is also great for the skin. Its juice mixed with turmeric powder can help treat pimples and blackheads.

Eat flour, almonds to satisfy hunger pains

Want to know the trick to control hunger pangs? Here is the clue.

Eating wheat flour and almonds increases the feeling of fullness, leading to reduced food intake and preventing overeating.

"Although it may affect people at different times throughout the day, reducing or satisfying those hunger pains is a common concern for those either trying to lose weight or maintain a certain weight," said the study's author, Linda Milo Ohr.

"Satiety, or the feeling of being full, is a hot topic addressed by the food industry in recent years," added Milo Ohr.

Satiety-increasing foods include:

- Whole grains , such as oats, barley, rye and corn. According to the research, the high-volume, low-energy density and the relatively lower palatability of whole-grain foods may promote satiation.

- Fiber , such as resistant starch and oligosaccharides. Resistant starch escapes digestion in the small intestine of healthy individuals and delivers the benefits of both soluble and insoluble fiber. The research found that the quantity of resistant starch in foods correlates with blood glucose response and reduced food intake after two hours. Oligosaccharides are complex carbohydrates that are found in beans and legumes, and they help maintain stable blood glucose levels when eaten as part of a meal. Like resistant starch, they are not digested by the small intestine and end up being metabolized and expelled from the large intestine.

- Protein . The author cited a study by Solae of St. Louis that found consumers understand the important role protein plays in helping to manage hunger, and they are interested in protein-enhanced versions of everyday foods such as soup, yogurt and breakfast cereal. Protein choices for satiety include soy, which animal studies have shown stimulates the release of cholecystokinin (CCK), a hormone that plays a role in appetite suppression; whey, which stimulates several gastrointestinal hormones that are thought to regulate appetite control in the brain; egg, which provides protein in the form of readily available, essential amino acids; and potato protein extract, which has shown promise for optimal satiety by enabling the release of CCK.

- Almonds . An ounce of almonds contains 6 grams of protein and are often suggested as snacks by popular weight loss programs because of their role in satiety.

Health benefits of corn

With bhuttawalas putting up makeshift stalls at almost every corner in the neighbourhood during the rains, most people love to have this healthy snack.

Corn is high in nutrients, which are extremely beneficial for you. Rich in Vitamin B1, which is used in the metabolism of carbohydrates, Vitamin B5, which helps with physiological functions, folate, that helps generating new cells and Vitamin C, which helps fight diseases, corn should be a must in your diet.

Corn is also high in fibre, which helps you fight digestive problems like constipation. Fibre also helps lower cholesterol levels, reduces the risk of colon cancer and is also useful in helping to lower blood sugar levels in diabetics. Folic acid present in corn is known to prevent neural-tube birth defects. Experts also recommend corn for people who suffer from Anaemia. Make a delicious and easy side dish — corn sauteed with green chillies and onions not only tastes good but is healthy, too!

The slim forever diet!

Followed every diet in the book, but love handles still giving you nightmares? Well, celeb dietician Anita Bean has come to your rescue with her new no-nonsense strategy for a proper diet that can help you shun fat forever.

Anita, 46, has published Slim Secrets , which gives a safe diet based on scientific facts from her 18 years of experience. "Many diets make wild promises but the usual rule of thumb is that the wilder the claim the less likely it is to work. Any diet is going to work in the short term because you are going to eat fewer calories but often the proposed eating plan is not sustainable," the Daily Express quoted her, as saying.

Slim Secrets , addresses the psychology and emotions behind dieting which she feels is the main barrier to long term weight loss. "Before you begin working out whether you are going to have broccoli or a chocolate cookie, the starting point of any diet has to be sorting out your emotions. You have to start taking control, not only of your eating but also your whole lifestyle," she says.

She admits this "all sounds a bit serious," but adds "the reason why many women have weight issues is because they haven't got control over what they are eating. Food becomes tangled up with negative beliefs about yourself and your past. It's got to be a long-term process. If as a child you were hurt or upset and given sweets you might associate food as a reward or use it to hide emotions. I am not talking about heavy-duty psychology here, it's about getting people to be honest with themselves and face up to what they are doing," she added.

Anita offers simple techniques to help you decide which foods to eat and which should be treats. She says there is no need to cut out major food groups such as dairy or carbohydrates if you pay attention to the calorie density of what you eat.

Anita's simple tips for a slimmer future are:

Keep a food mood diary - Write down everything you eat and drink for a week and how you felt before and after you ate. Soon you'll see a pattern and identify what makes you eat when you're not hungry.

De-stress - Emotional eating doesn't actually reduce stress levels. Although you may experience the initial enjoyment of the food, your negative feelings don't go away. The best way to deal with stress is to exercise. Go for a walk, swim or enjoy a yoga session.

Don't buy it - One of the best things you can do is not buy the foods you binge on. Don't bring them into your house. If snacks aren't available you will automatically discover something else to do to change the way you're feeling.

Plan ahead - If you know you've got a stressful time coming up then plan your food strategy to help you cope better. Plan what healthy meals and snacks you're going to eat and keep all others out of sight.