Friday, 29 January 2016

10-10-10 = 30 minutes exercise a day is easy

10-10-10 = 30 minutes exercise a day is easy

Its practically difficult for you to take out 30-40minutes at a stretch daily for walk or any exercise and do you also think exercising in breaks of 10-10-10mins wouldn't help much...Right...then please read this....

Research has proven that a little bit of exercise makes a big difference. And even if you have a jampacked day, take heart. Three 10-minute segments of moderate-intensity exercise throughout the day is acceptable.

"If we do 30 minutes in a day thats approximately 200minutes in a week, that's better than zero.

So here also we’re not talking about giving up 30 or 60 minutes either; all you need is 10.

Just 10?
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 30-60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.

Just 30 minutes of moderate exercise per day for adults and 60 minutes of physical activity per day for children is a must which can be built up with a variety of activities like going for a jog, a brisk walk, or playing team sports, and also incidental exercise. Incidental exercise is any activity built up in small amounts over the day, for example, taking the stairs instead of the lift, walking to the bus stop, and even housework and gardening. Incidental exercise keeps our bodies moving and burning energy.
Especially for sedentary individuals, the immediate health benefits are huge.

Go ahead  start with your 10-10-10 = 30 minutes of exercise today

Healthy meal makeovers

Healthy Meal Makeovers

We all want our family to be healthy and enjoy nutritious and delicious meals.We all have the best intentions of eating healthier but the realities of life like limited time, picky eaters and tight budgets creates challenges and get in the way.But if you give it a thought, it is not very difficult also you just need to plan it.

Some suggestions worked out for you all:-
-use greens like leafy veges, different coloured capscium as much as possible add to your rotis, chutneys, soup, gravies, pancakes,dals, sandwiches, pasta, pulav
-try out whole wheat bread rather than regular white bread, moreover if possible switching to rotis.
-Boost fiber by 50% simply by substituting refined flour with multi grain or wholegrain flour.
-incorporate seasonal veges and fruits wherever you can.

This way using your creativity in making a healthy meal for family favorites may take no more than 5 minutes and when you use seasonal stuff it fits your budget also well. And adding fresh vegetables is the easiest way to improve any meal, since most are low in calories but high in vitamins, minerals, and antioxidants.

By adding more fruits, veggies, and wholegrains, to traditional recipes, the calories per serving can be dramatically reduced, which can be an added advantage to your weight loss attempt.

Why not give it a try.... go build healthy meals

Image source:-

Thursday, 28 January 2016

Honey Is Sweeter Than Sugar So You Use less

Honey Is Sweeter Than Sugar So You Use less

Honey is 1 to 1.5 times sweeter than sugar.
Honey is very rich, sweet and delicious, so you use about half of what you would use in sugar to sweeten your food and drinks.

Both Honey and sugar have almost the same calorie content and both contain glucose and fructose. However, for sugar, in the process of manufacturing, the organic acids, protein, enzymes and vitamins in the sugar cane are destroyed, whereas honey, a natural sweetener, subjects only to minimal heating. Also, honey has certain beneficial antioxidant and antimicrobial properties which are not present in table sugar.

Try using a small amount in your coffee or tea during the day to help satisfy you and your sweet tooth, thereby avoiding sugar binges

Sunday, 24 January 2016


Turmeric (kacchi haldi)

Also known as Amba Haldi (mango ginger) which can be seen in this season especially in india.Turmeric is an Indian spice that contains curcumin, a powerful antioxidant and anti-inflammatory compound. Due to this it acts as a natural pain killer and can be used to treat both internal and external inflammations.

It was recently reported that curcumin has been shown to have anti-cancer properties as well as helpful in providing relief from the pain of digestive diseases, such as Crohn’s. And now, you may be able to add alleviating post-operative pain to the list of curcumin’s wondrous abilities.

Generally the turmeric root is between 3 to 5 percent curcumin. This means that to ingest 500 mg of curcumin, you need to eat around 10g of turmeric or 1.5 tbsp. of the spice.

Not sure how to do this? Try this

• Sprinkle turmeric into homemade vinaigrettes for a curry, salad dressing.
• Add it to your omelet, chilla or scrambled eggs in the morning.
• Add spice to your favorite condiment by throwing in a dash of turmeric.
• Turmeric adds richness to dishes containing hearty vegetables such as cauliflower or broccoli or even on grilled meats.
• Add generous amounts to your soup, milk.

Sunday, 17 January 2016

Package soup vs homemade soup …...what is really a Healthy Choice?

Package soup vs homemade soup …...what is really a Healthy Choice?
A bowl of piping hot soup is one of the favourite choices to keep you warm in winter. There are a variety of ready to prepare soups available in the market today. As I see all the flavours/types of these packaged soups, I wonder - whether it is health or just taste... Let us dig into the health part of this soup bowl...

A look at its….. label states - corn flour, refined wheat flour (maida!), dehydrated vegetables or chicken shreds, vegetable fat, salt, sugar, glucose syrup, spices & condiments, (some varieties also contain certain vegetable powder, soy sauce powder, yeast extracts and milk in some form), as well as emulsifiers, acidity regulators, flavour enhancers, and thickeners.

Now compare it with the ingredients we all use in the homemade soups... The homemade soups contains fresh veggies or chicken, spices and condiments of your choice, salt, sugar, a little maida or whole wheat flour or corn flour or potato starch, and lots of water or veg broth or chicken broth. The list will be much shorter (than the commercial soups), but surprisingly, the taste would be yummier!

Have you ever given a thought to how much nutrition you will get from those dried vegetables? The process of dehydrating can significantly reduce vitamin A and C, as well as certain B complex vitamins. Lesser the processing done on a food, the better it is for nutritive value.

Do you think it is worth the price?
Be intelligent just don’t go by what is shown take efforts to read the label right!!!
Choose Natural

Ber fruit benefits


BER FRUIT- Also known as Ziziphus, Bor, Ranbor, Indian Jujube

The Ber fruit is also associated with Sabari, an old woman who is mentioned in the Hindu epic Ramayana. She is believed to have tasted the fruits first, and then offered only the sweet and ripe ones to Lord Rama and His brother Lakshmana.

Ber is a tropical fruit. You will find it being sold by street cart vendors outside schools, beaches etc since it’s a hit amongst all ages.

Medical researchers have found a “new” flavonoid in ber called zivulgarin and trials are underway to discover how it might benefit us. Oleamide found in an extract of Zizyphus jujube has been found to help fight Alzheimer’s disease, and help the cognitive processes.

Ber contains vitamin C in the form of ascorbic acid , as well as the B-complex vitamins, thiamin, riboflavin and pectin. It has immunostimulant, antioxidant and wound healing properties, and pectin is known to be useful in cases of diarrhoea. The fruit also helps lower cholesterol levels and blood pressure. Some of the triterpenoic acids isolated from the fruit are also believed to be useful in fighting cancer and HIV.

Saturday, 9 January 2016

Packed lunch a step towards healthier you

Packed lunch a step towards healthier you

Many people go out for lunch to fast food places, coffee shops or restaurants that serve less-than-optimally-healthy fare. While this does save a bit of time, you can save money and usually eat much healthier if you take a few extra minutes to pack and bring a lunch from home.

Even if you do this only a few days a week, it would be an improvement over eating every lunch out.