HAPPY NEW YEAR

Year after year we make resolutions to exercise regularly , eat well, give up smoking and bad habbits and many more . but most of us fail to keep our promising to ourselves. with the new year ,the oppurtunity for a fresh start  comes. So here are some tips to stay on track if healthy lifestyle and losing wt is your goal:

FIND MOTIVATION: get clear about what you want and try new activities every day and use that to inspire you through out.

MAKE GOAL: if you don’t know where you want to end up, you won’t really know how to get there. So you need to make smarts goals, should be realistic, timely, specific etc….

EAT BREAKFAST EVERYDAY:  breakfast is the most important meal of the day. Eat a big healthy breakfast, this will give u more energy, keep you feeling full.

FILL UP ON VEGETABLES:  vegetables are filled with nutrients, fibre, water, very few calories. Use herbs and spices to jazz up vegetables instead of using butter or salt to flavor them.

EXERCISE: to burn calories at a faster rate, you will need to exercise. Take it slow at first and then increase your time and intensity.

TAKE IT SLOW: many people make a major mistake when they trying to tackling health resolution is trying to do everything at once. But just relax and spend a few weeks to indulge in new good habits and then slowly increase your goal.

Every day is a new chance to start over so don’t use anything as excuse and try to return on healthy lifestyle immediately when you feel sidetracked.

POLY-CYSTIC OVARIAN SYNDROME

PCOS is a problem in which women hormones are out of balance. A woman with PCOS grows many cysts on their ovaries that is why it is called polycystic ovary syndrome.

In PCOS, the ovaries produce excess male sex hormone. Small cysts form on the ovaries, which do not produce enough of a hormone that triggers ovulation. The ovarian follicle which have filled with fluid in preparation for ovulation, remain as cyst when ovulation does not occur .The cyst are not harmful but leads to hormone imbalance.

                              PCOS = Silent Killer 

EPIDEMIOLOGY:

APPROX. 5% TO 10% of women of reproductive age are affected. (1 out of 15 women). The condition may appear anytime from menarche until menopause but generally is seen around menarche.

Which women are more prone to PCOD’S?

·         Family history

·         Stressful life

·         Overweight women

·         High lipid /fat level

·         No physical activity

·         Hypertension

·         Over production of insulin

·         Over active pituitary glands

SYMPTOMS:

·         ACNE , OILY SKIN

·         Weight gain / obesity

·         Type 2 diabetes

·         Increased growth of hair on the face, chest , stomach

·         Infertility

·         Male  pattern baldness / thinning  of hair/ dandruff

·         Irregular/ absent menstrual cycle

·         Skin tags or tiny excess flaps of skin in armpits or neck area

·         Patches of thickened and dark brown or black skin on the thighs , neck , arms , breast

·         High blood pressure / high cholesterol

·         Depression

COMPLICATION OF PCOD:

·         Abnormal bleeding from the uterus

·         Blood cholesterol and lipid abnormalities

·         Endometrial cancer

·         Pregnancy induced hypertension

·         Type 2 diabetes

·         Severe liver inflammation

DIET TIPS IN PCOS:

1. FRUITS: berries, pears, range, fig, kiwi, avocado

2. VEGETABLES:  spinach, broccoli, peas

3. Whole grains: oats, brown rice, whole wheat, barley, buckwheat

4. Nuts and seeds: almonds, walnuts, flaxseeds

5. Onion, tomato, potatoes

6. Coconut oil

7. Extra-virgin olive oil

8. Water intake should be more than 2 litre

9. Cut down calories in evening

10. Foods in their most natural forms

FOODS TO AVOID:

1. WHITE bread, pasta, white rice

2. Baked products

3.  Candy and chocolates, sugar

4. Salty snacks

5. Candy and chocolate

6. Smoked meats, canned vegetables

7. Pre –made broth, canned soup, salted nuts

8. Alcohol, caffeine should be avoided

9. Soy

10. Foods high in salt

GREEN VEGETABLE JUICES

GREEN VEGETABLE JUICES

Green juices or fresh vegetable juices are power – packed with nutrition. Drinking vegetable juices can help to regulate our weight and boost energy level and immune system.

Green veggies including leafy vegetables produce chlorophyll, which oxygenate our body. This enables us to released stored toxins in the body. The chlorophyll molecule has magnesium and its impact on body’s magnesium is highly significant. It is also essential for calcium utilization so when we include green juices in our daily diet it helps for better calcium absorption.

A green juice will cleanse our digestive system, lungs, liver and uterus.

Facts about vegetable juices

1- Always rotate your green, don’t use one green all the time.

2- Use a mixer and not a juicer so that you get the fiber from veggies.

3- Don’t strain the juice, but have it with the pulp.

4- Pineapple can be added in green juices to improve taste.

5- It is advisable to dilute juices with water.

BEST TIME TO CONSUME FRESH JUICES IS ON AN MPTY STOMACH, FIRST THING IN THE MORNING OR ATLEAST ½ AN HOUR BEFORE MEAL.

Veggies for green juices

1-      Green leafy lettuce

2-      Spinach

3-      Kale

4-      Mustard green

5-      Cabbage

6-      Broccoli

7-      Cucumber

8-      Bottle gourd

FIGHT AGAINST BREAST CANCER

                              

WORLD wide, breast cancer accounts 22.9% of all cancer in women. In 2008, breast cancer cause 458,503 deaths world wide (13.7% of cancer death in women). Breast cancer is more than 100 times more common in women than in men. 18.2% OF ALL CANCER DEATHS WORLDWIDE.

The American cancer society’s estimates for breast cancer in 2013:

Ø  About 232,340 new cases of invasive breast cancer will be diagnosed.

Ø  About 64,640 new cases of carcinoma in situ.

Ø  About 39620 women will die from breast cancer

 ACC. TO INDIAN COUNCIL OF MEDICAL RESEARCH (ICMR):

Ø  1 IN 8 WOMEN will be diagnosed with breast cancer in their lifetime

Breast cancer second leading cause of cancer death. Death rates from breast cancer have been declining. since about  1989 with larger decreases in women younger than 50 . Their decrease believed to be the result of earlier detection through screening and awareness as well as improved treatment.

RISK FACTOR :  Female sex,  older age , genetics , lack of childbearing , lack of breastfeeding ,  estrogen exposure , alcohol consumption , radioactive exposure , obesity .

Smoking increases risk factor of breast cancer -- 35% - 50%.

Lack of physical exercise increases risk -- 1 – 10 %.

MODIFICATION IN lifestyle like: maintaining healthy weight, drinking less alcohol, being physically active, breastfeeding their child etc.  These modifications might prevent: FROM BREAST CANCER:

                                              

Ø  42%  of breast cancer in U.K ,  38%  IN U.S ,  28% IN BRAZIL  , 20% in  CHINA . 

WHAT  BREAST CANCER LOOKS LIKE                  

DIAGNOSIS :-

BREAST EXAM    , -X-RAY: (MAMMOGRAPHY), -2D COMBINED WITH 3D MAMOGRAPHY, BIOPSY, ULTRASOUND 

 MRI :  PROVIDE A USEFUL INDICATION OF A BREAST TUMORS RESPONSE TO PRE SURGICAL CHEMOTHERAPY     

  

( IN JULY AMERICAN MEDICAL ASSOCIATION SAID THAT WOMEN SHOULD BE ELIGIBLE FOR SCREENING MAMMOGRAPHY  FROM THE AGE OF 40 .) 

PET SCAN

CT SCAN

                                                       .  .

PROGNOSIS :  prognosis and survival rates for breast cancer vary greatly depending on the cancer type , stage , treatment , geographical location. 

Survival rate for breast cancer in western world are high > 8 out of 10 women (84%)

IN developing countries , survival rates are poorer. 

                                                 SUPPER FOODS THAT PREVENT BREAST CANCER 

                     

Ø  BROCCOLI : Contains cancer fighting compound INDOLE-3 CARBINOL. This particular            chemical converts the type of estrogen that causes cancer into a more cancer protective type of estrogen. along with broccoli try to include cruciferous vegetables ( cabbage, kale , cauliflower )

Ø  TURMERIC : Contains CURCUMIN that inhibit various types of all cancer cell such as breast , GIT, LUNG , SKIN

Ø  BERRIES : Contains lot of antioxidant like ELLAGIC ACID . THIS phytochemical present work together to prevent the growth and speed of various forms of breast cancer

Ø  TOMATO : Contains LYCOPENE   prevent the development of breast cancer by stopping cancer cell growth .

Ø  GARLIC : Sulphur compound speeds DNA repair and kill cancer cells

Ø  POMEGRANATE JUICE : Contains POLYPHENOL an ellagic acid ( antioxidant ) that prevent the formation of new breast cancer cell.

Ø  FlAXSEEDS: Source of omega-3fatty acid ALA which foms a protective shield against cancer cell and increase level of lignans protect estrogens dependent cancer.

Ø  SPINACH : Contain antioxidant - ;LUTEIN – Play a key role in guarding against breast cancer . ZEAXANTHION AND CAROTENOIDS that remove unstable molecule ( free radical

Ø   WALNUTS : Contain OMEGA 3 FATTY ACID –  fight inflammation and slow down the growth of breast cancer

Ø  SALMON : Good amount of OMEGA 3 FATTY ACIDS slow down the growth of cancerous tumor and boost the immune system . 

WORLD POLIO DAY

POLIO VACCINATION AVAILABLE:

·         OPV ( LIVE )      --- AVAILABLE AS VAIL  CONTAINING MULTI DOSE

·         IPV ( KILLED )  --- AVAILABLE AS SINGLE DOSE   CONTAINING 0.5 ML

          

ALSO AVAILABLE AS COMBINATION VACCINES CONTAINING 

Ø  IPV + DPT

Ø  IPV + DPT + HEP. B

Ø  IPV + DPT  + HIB

Ø  IPV + DPT + HEP. B + HIB

OPV CONTRAINDICATED IN PATIENT WITH LOW IMMUNITY.

OPV CAN BE GIVEN TO A PATIENT WITH DIARRHEA.

OPV, IPV CAN BE GIVEN WITH OTHER VACCINES.

Ø   1^ST DOSE GIVEN AT --BIRTH – 15 DAYS

Ø  1^ST BOOSTER DOSE  -- 1 YEAR

Ø  2^ND BOOSTER DOSE  --- 3 YEAR

SO GIVE REGULAR OPV DOSES UPTO 5 YEAR, WHEN PULSE POLIO IS TAKEN. 

OSTEOPOROSIS

Osteoporosis is a condition characterized by a decrease in the density of bone, decreasing its strength and resulting in fragile bones.

INCIDENCE: 1 in 3 women( 50yrs+)

                  1 in 5 men(50yrs+)

IN INDIA: 300 million men and women

-Expected increase in no. of osteoporosis cases in next  10 yrs is 50%

NUTRIENTS FOR BONE HEALTH:

-CALCIUM

-VITAMIN-D

-MAGNESIUM

SYMPTOMS

THERE ARE NO SYMPTOMS  IN THE EARLY STAGES OF OSTEOPOROSIS .USUALLY PEOPLE HAVE A FRACTURE  BEFORE LEARNING THAT THEY HAVE  THE DISEASE.

CHRONIC  LOWER BACK PAIN AS WELL AS LOSS OF HEIGHT.

FRACTURE OCCURS DURING THE COURSE OF NORMAL ACTIVITY.

PREVENTIONS

LIFE STYLE CHANGES

INTAKE OF CALCIUM RICH DIET& FOOD THAT HELLPS IN CALCIUM ABSORPTION

EXERCISES

SOURCES OF CALCIUM RICH DIET

-RAGI IS A VERY GOOD SOURCE OF CALCIUM.IT IS VERY EASILY DIGESTED  FROM INFANCY TO OLD AGE.AND ITS NUTRIENTS ARE VERY EASILY ABSORBED.

-TIL OR SEASAME SEEDS ARE RICH SOURCE OF MINERALS LIKE CALCIUM.

- COW’S MILK, CHEESE ,PANEER ,CURD ARE GOOD SOURCE OF CALCIUM

- NUTS LIKE ALMONDS, PISTACHIOS, AND PEANUTS

-GREEN LEAFY VEGETABLES LIKE SPINACH,CABBAGE,LOTUS STEM & BROCCOLI ARE RICH SOURCE OF CALCIUM.

-EGG YOLK

-SOYA BEANS, TOFU AND SOY MILK

-OATS

-FRESH AND DRIED FISH ARE ALSO A RICH SOURCE OF CALCIUM

-CUMIN(JEERA) AND CORIANDER SEEDS(DHANIYA) ALSO CONTAINS ENOUGH CALCIUM TO MAKE A CONTRIBUTION ,IF THESE ARE USED FREQUENTLY AND IN SUFFICIENT  QUANTITY IN THE DIET.

WHITE TEA  IS A SUPERB TONIC , LEAST PROCESSED TEA & HAS THE HIGHEST ANTIOXIDANT LEVEL.IT MAY BE THE SUPREME DRINK OF HEALTH.

   

WHITE TEA COMES FROM THE NEW BUDS AND UNRIPE  LEAVES  OF CAMELLIA SINENSIS PLANT.

   -IT CONTAINS POLYPHENOLS, CATECHINS AND CAFFEINE.

   -IT IS LOADED WITH ANTIOXIDANTS THE PROTECTIVE NUTRIENTS

   -THE COMPONENTS OF WHITE TEA HAVE ABILITY TO INDUCE THERMOGENESIS AND FAT DECOMPOSTION.

BENEFITS: 

HELPS FOR WEIGHT LOSS

LOWER BLOOD PRESSURE

LOWER CHOLESTEROL

HEART PROTECTION

STRONGER BONES

CANCER PREVENTION

ANTIBACTERIAL AND ANTI-VIRAL PROPERTY

FOR HEALTHY SKIN

Ways You Can Use Your Favourite Fruit

Eat, drink, apply. Here are a number of ways you can use your favourite fruit 

No matter which beauty products stack up in the market, one fact that even our past generations will agree to is, fruits are natural beauty enhancers. And what's better, they are inexpensive too. Now you need not wonder what to do to get that awesome glow on your skin or lustre to your hair. Instead just refer to the list below: 

Bananas: Rich in potassium and Vitamin A, C and E, bananas are one of the best fruit for skin and hair (help restore dull and damaged hair). While Vitamin A restores natural oils of the skin, Vitamin E repairs damaged skin and lightens age spots. Vitamin C, on the other hand, prevents cell oxidation and appearance of wrinkles. 

Apples : This fruit has been used as a beauty aid for decades. A cup of apple juice added to your bath will cleanse and soothen your skin. Apple juice applied to your scalp helps prevent dandruff. A final rinse of your hair with apple juice after shampooing brings about an added shine. Apples are also a good conditioner and toner, and helps fight acne. 

Pineapple: A great skin emollient, pineapples help rejuvenate and cleanse the skin. Rubbing a slice of pineapple on spots like knees, elbows and heels helps soften the skin. It can also act as a loofah or sponge while taking a shower. 

Lemons: Lemons are known to be used to cleanse both the skin and hair. Dandruff can be prevented when lemon is rubbed on the scalp. Adding two teaspoons of lemon juice in your bath not only deoderises the body but also keeps it fresh. Lemon rinds, when rubbed on scars, acne or dark spots, helps heal. Rubbing lemon slices on rough areas of heels and elbow, to soften it. 

Papaya : Rich in vitamin A and enzymes, papayas act as a great exfoliater. Mashed papaya, when applied to the face, is a great way to rub off dead skin and gives that glow to your face. 

Peaches : This fruit is best for dry skin. A combination of peach paste and yogurt applied to the skin and rinsed off with lukewarm water not only moisturises the skin but also leaves it supple and soft. 

Not just gorging on these yummy fruits, but also applying them on the skin and hair helps a lot. The next time you place your hands on that irresistible favourite fruit, take one of them to try it on your skin or your hair and feel the difference. 

Don’t touch these after exercising

You may be working out right, but eating wrong. Don't touch these after exercising

What you pop into your mouth immediately after a workout is more crucial than what you eat at other times of the day. To eat the perfect post-workout meal, you must combine complex carbohydrates, water and some protein. Your body tends to use up glucose to fuel your workout, so when you are done exercising, you need to eat foods that raise your blood sugar levels gradually, rather than make them spiral. Here's a what-not-to-eat post-workout guide: Cheese High fat and processed cheese is not what you should be eating after running a mile. The reason is that cheese has a large amount of saturated fat, and salt too. If you are craving a salty snack, munch on soya crisps that are cheese flavored.

Processed meats Rustling up a salami sandwich after an aerobic session sounds divine, but processed meats are high in fat and salt. They end up slowing down your digestion. Bacon, salami, and sausages have fat marbling. Eat a sandwich with boiled chicken instead.

Cereals It's one of the deceptive ones. Although healthy, some varieties can be loaded with sugar, especially if it's packaged refined cereal. What you can have instead is half cup of low-sugar granola with fruit and nuts, and no added sugar. Add some skimmed to it.

Bread The starch in bread turns quickly into sugar, and that's not something your body needs after a workout. It needs nutrients. But if you must have bread, go for a small portion of whole-grain bread. White bread is off the list.

Fruit drinks Fruit drinks are very high in sugar, which ruins the gradually rise in blood sugar levels plan. If you crave something other than water after you workout, have an iced herbal tea. Or drink a glass of coconut water. It's healthy and natural.

Eggs Eggs are considered a good post workout snack since they are packed with protein and choline that are good for the heart. But avoid them fried. When eggs are fried, they are cooked in fat. Its better you eat them boiled.

Milkshakes Smoothies are fine, except you need to be sure about what has been dunked into the blender. If milkshakes are made with fruit, it becomes very high in sugar. Replace it with almond or regular milk, or even green tea.

Uncooked veggies Raw vegetables may be packed with nutrients but they lack the ability to keep you energized after a workout. You need something more substantial if your muscles must recover from the wear and tear, and your metabolism going. Nutritionists suggest you add high-protein add-ons to the veggies. Think hummus or a yogurt dip.

WEEKEND WEIGHTLESSNESS

PLANNING FOR A WEEKEND ? THEN..  ….FOOD, RELAX & RECOVER..

RELAX MEANS INEXTRICABLY ENTANGLED WITH FOOD , READING BOOKS OR WATCHING T.V WITH SNACKS , MEETING WITH FRIENDS ON DINNER ETC.SO HERE WE ARE TO FIND THE WAYS TO MAINTAINNOT GAIN ON WEEKENDS..

LUNCH/DINNER ON WEEKDAYS

WE START OUR WEEKDAYS  WITH MOVIE ON FRIDAY[WITH SOFT DRINK & POPCORN] FOLLOWED BYDINNER, LUNCH ON SATURDAY OR DRINKS ON SATURDAY NIGHT THEN BRUNCH ON SUNDAY..THESE THINGS ADDS EXTRA CALORIES & ULTIMATELY EXTRA WEIGHT ON YOUR BODY..

SO BALANCE THINGS. IF GOING OUT FOR DINNER TAKE SOUP & SALAD ON LUNCH …MOSTLY PLANYOUR LUNCH INSTED OF DINNER …IF GOING TO RESTAURANT ORDER SOUP AS STARTER THEN ORDERYOUR MAIN COURSE…THIS WAY YOU CAN CUT DOWN YOUR FOOD AND IN OTHER WAY YOUR EXTRAUPCOMING FLAB

SWEET DISH

WE ENJOY OUR WEEKDAYS WITH HOT GULAB JAMUN OR WITH CHILLED KULFI /ICECREAM BUT EATENTHESE ON WEEKDAYS ARE NOT MAGICALLY LESS CALORIE RICH THAN OTHER DAYS

SO ENJOY YOUR DESSERT  BUT SHARE IT WITH YOUR FRIENDS &TAKE ONE BITE & PUT YOUR SPOONDOWN.

I AM FEELING HEAVY

WHEN WE EAT OUT LOTS OF FOOD PRESERVATIVE ,SPICES , SALTS & SWEET MAKES IT HARD TO EXCRETE SODIUM & ACCUMULATED SODIUM CAUSES WATER RETENTION.

SO WEAR TIGHTER PAIR OF PANTS OR DRESSS IT SEEMS LITTLE FUNNY BUT BELIEVE IT WILL HELP KEEPYOUR FOOD INTAKE IN CHECK & ALSO CUT DOWN YOUR TENDENCY OF OVEREATING.

DON’T WANT TO MOVE

WHO EXERCISES ON WEEKENDS? WE ALL LIKE TO RELAX BY SHOPPING , EATING , WATCHING TV ,MEETING WITH FRIENDS ETC..GYM OR WORKOUT IS A NIGHTMARE ON WEEKDAYS…EATING MORE BUTBURNING LESS ….MOVING LESS PUTTING ON MORE…

SO TRY TO JOIN YOUR FAVOURITE GAMES, AEROBICS , DANCE CLASSES ETCSO THAT YOU CAN ENJOYIT WITHOUT ANY LOAD THAT WILL MAKE YOU MORE ACTIVE , FIT & LESS WEIGHT ON WEEKDAYS…

HAVE A NICE WEEKENDS…ENJOY !!!