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