Showing posts with label Miscellaneous. Show all posts

Lockdown Tips : 7 Ways to Improve Eating Habits Overnight

Consume More Fruits And Vegetables

Vegetables and fruits are the most accessible and portable food and the best part is these are so important and have to be included in your diet. There are many reasons as to why it is important to include them in your diet. They are basically nutritional powerhouses into your daily diet. Let’s see a few reasons why it should be included every day in your food:

The Problem Of Obesity Is Increasing Everyday
We are getting obese and this is nothing but largely the result of being overfed and undernourished coupled with a sedentary lifestyle. The truth is the rise in obesity is at an all time high. What is happening is we are eating nutrient void, caloric-ally dense “sub-foods” which are loaded with fat, sugar, calories and chemicals and therefore we are gaining weight at rapid speed. To solve this and to lead a healthier life we need to consume fruits and vegetables daily. Therefore, so much weight age is given to it rather than high calorie foods.
It Is Best To Protect Your Health
Fruits and vegetables protect you from chronic diseases. It contains essential vitamins, minerals, and fiber that helps us be fit. These diseases and problems can be painful, debilitating and even fatal in some cases. It is seen that fruits and vegetables have the capability of protecting us against many problems. These problems may include heart disease, stroke, certain types of cancer, gastrointestinal issues, high blood pressure, eye disease and more.
Eating Fruit And Vegetables Boosts Your Immune System.
We must have studied that our immune system is like an internal army. If it is healthy and strong, it protects its border against invasion. A weakened immune system is an open invitation to virus and bacterial invasion. Eating more fruits and vegetables as part of a healthy diet is an therefore important key to remain fit always.
Fruits And Vegetables Keep You Full For Longer.
Health is important we all know but what also is a good thing about eating fruits and vegetables is that it keeps you full and you don’t feel hungry often. It gives you an inner satisfaction which is difficult to get otherwise.
It Also Boosts Your Confidence.
It is a fact that high calorie food but is damaging to our mental and emotional health as well. If you eat well, you fell well. We feel lazy and tired after eating this kind of food, but if we eat fruits and vegetables we naturally feel good and more powerful and active.
Part Of A Treatment Plan.
Fruits and vegetables are not only a healthy food option but also it helps in treatment against symptoms, illness, conditions and even disease. This is because of the benefits coming from the vital nutrients within certain fruits and vegetables. The best part is it comes without the harsh and painful side effects usually during medicines intake.
It Gives You More Energy.
A healthy diet along with exercise and a healthy lifestyle will give you lasting energy. This is a fact and with this whatever you do can be done in a better way. Therefore it is highly recommended to include fruits and vegetables in your diet. As we have seen there are many reasons as to why it is important to include it in your diet. They are basically nutritional powerhouses into your daily diet.

Conclusion
We must have studied that our immune system is like an internal army. If it is healthy and strong, it protects its border against invasion. A weakened immune system is an open invitation to virus and bacterial invasion. Eating more fruits and vegetables as part of a healthy diet is an therefore important key to remain fit always. A healthy diet along with exercise and a healthy lifestyle will give you lasting energy. Therefore it is highly recommended to include fruits and vegetables in your diet. They are basically nutritional powerhouses into your daily diet.
So, with this let’s make sure we eat fruits and vegetables and pave the way to a happier, healthier and fitter lifestyle.

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What are the main elements of a healthy lifestyle? 7 essentials

by Penna Sparrow

“Health is wealth” and as every New Year brings in a sense of positivity and unending energy with plans to conquer the world let's get started with the basics and discuss 7 essentials to a healthy lifestyle.

Set a routine:
Nature works on a pre-set clock and so do our bodies. Setting a routine means making and sticking to wake up and sleep time schedules.It’s not easy to be sincere towards it but only when we do it will we realize the benefits. Waking up and sleeping at a set time aid in better metabolic functions essentially keeping us healthy and mentally awake from the moment of awareness in the morning till bed time. It reduces stress in us unlike when we rush in the morning to reach office in time or drop off kids to school before the hour bell goes. Ultimately it keeps us at peace as we get going without much of a hurdle.
Know your morning mantra
Everyone has a special thing he/she would like waking up to. That special 1st hour can be spending with family and pets or engaging in gardening, a nature walk, or simply sipping a mug of coffee. One must know one's pick and try to inculcate that in one’s everyday routine. What we do in the first hour of our waking matters a lot. What that first hour must give you is a happy feeling at the end of the day however hard the day at work has been.
Eat right
We are what we eat! Although not everyone's body act in a similar way, it is up to us to make wise eating decisions at least 5 out of 7 days a week. Sumptuous and energy providing breakfast followed by a balanced lunch or a series of small meals should be the plan before ending the day with a light yet satisfying dinner. You may choose any cuisine you prefer because all have good balanced dishes but ensure that you are consuming a balanced, well planned and healthy diet throughout the week to keep you physically healthy and mentally active and aesthetically vibrant.
Drink enough water
Water is the second most essential ingredient for survival water oxygenated air. And not drinking enough of it is not going to get us anywhere even if we lived ideal lifestyles. Water keeps the blood sugar levels right, reduces stress, helps eliminate toxins, keeps the skin supple and oil-free, reduces waste build up in the gut, and if drunk sufficiently also helps us lose weight beyond our imagination. It keeps us from overeating and suffering from mood swings and by supplying more oxygen to the brain it improves our productivity at whatever we are doing. Isn’t it an elixir enough?
Stay mobile
Staying active has become more of a choice than necessity with increasing comforts making their way into our lives. Choosing stairs instead of the lifts and elevators, lifting our stuffs than seeking help, planning to walk to a nearby place than renting a cab are the excuses we need to make to stay active. And best of all choose to deliver a message to your colleague on the same floor in person than sending out an intranet message. Flexing muscles every half to one hour keeps the blood from thickening. Those who can should certainly include a 30 minute walk/ cycling/ gymming/ dancing/sporting routine in their lives because who doesn’t want better health and physique!
Short recesses
Taking quick breaks helps us get back to our activity with a fresh mind and energy. Ending with the right people during such recesses goes a long way in staying positive, connected and successful.
Plan an activity for every day
We all have or at least want to have a life beyond a 9 to 6 work-day. Although many of us may be not be able to achieve a lot in this segment we can at least set small, tasks and targets for ourselves to make each day merrier by being able to accomplish them and at the same time doing what we love to or we ought to. Keep your expectations on the ground and plan your everyday in a different way so that you stay away from monotony and feeling the burden of daily mundane chores. Personally, I suggest set every alternate day for chores and self pampering... keeps me motivated enough to go through the grind.

10 Most Addictive Foods in the world

by Penna Sparrow

“Laughter is said to be the brightest where food is said to be the best.” Be it a choosy foodie who craves for his favourite foodstuff or the regular consumer , all of them have their personal choice of dishes that make their taste buds go mouth watering for their favourite dishes. An addict has cravings that get out of control. It could affect Physical and emotional happiness in the long run. An addict builds an “Illusion” of a state where one gets the pleasurable idea of eating even more turning out to be habitual. It is good to be in limits and restrict temptations as the end result might turn out to be bad.

My personal guide to top 10 food cravings that is healthy at the same time delightful covering a wide range from the morning breakfast to the evening meal.

1. Oatmeal

It is a healthy breakfast food that nourishes one enabling them to work for hours together. It has low calories and is a high fiber diet that also stimulates body metabolism and digestion. One does not feel hungry for hours together as the body digests and absorbs it slowly. It also helps in reducing chances of health issues such as diabetes and high cholesterol. Thus it is the best suited dish for breakfast. Oatmeal can be classified to several types such as

Steel cut Oatmeal
Old Fashioned Oatmeal
Quick Cooking and Instant Oats.

2. Chocolate

From a little toddler to a 90 year old. Chocolate is something one cannot resist temptation for. Dark Chocolate is said to be good for the heart compared to Milk Chocolate. One needs to thoroughly brush their teeth after having chocolate as the germ content builds up overnight. The best way to add a healthy twist to the meal with chocolate can be by making healthy chocolate dips or some dishes like

Black Forest Trifle-This is a new twist on the traditional multi-layered English dessert. It contains 16 ounces of no-sugar-added pitted cherries (frozen is fine) and it's low in calories, cholesterol, fat, and saturated fat.
Chocolate Tofu Mousse- made of soy milk and silken tofu, which reduces the fat content without sacrificing flavor.

3. Tasty choice of Salads

Fresh and tasty Macaroni Salad
Raw butternut squash and Kale salad
Carrot Avocado and Orange Salad
Lime Ginger and Parsnip particles made into a salad.
Carrot Parsley Salad

4. Choice Of Nuts

Maple Spiced Mixed nuts
Cinnamon Maple Mixed Nut Butter
Protein Breakfast Bars
Raspberry Coconut Paleo with walnuts

5. Burger

Cauliflower Veggie Burger
Grilled Portobello Mushroom Burger
Grilled Mango Peach Salsa Burger
Green Chile salsa burger

6. Cakes

Cakes can be baked with a twist with a great choice of sea food or healthy vegetables. Some of the healthy varieties include

Tuna Fish Cakes
Carrot Cake
Oyster Cake
Banana Cake

7. Chips

There are some healthy and much tastier varieties of chips other than Potato chips. Some of them are

Corn Chips
Banana Chips
Tapioca Chips
Carrot Chips
Butternut Squash Fries

It is good to consume them baked rather than frying them in oil.

8. Noodles

Noodles are something that all of us crave for here are some healthy options namely

Vegan Kale Pesto with Zucchini Noodles
Basil and Mint Squash Noodles
Vegan Creamy Ginger Coconut Kale Zucchini Spaghetti
Carrot Noodles with lime and spaghetti

9. Donuts

It is something that the American sheriff loves munching onto in the middle of the night. Some healthy choices include

Gluten free cake donut powdered with Cinnamon or Sugar
Cinnamon Sugar Donut Holes
Raspberry and Coconut glazed Donuts
Dark Chocolate Red Wine Donuts

10. Ice Cream

There is always room for ice cream. Without dessert a meal can never be complete. Healthy variants of ice creams are as follows

Chocolate Coconut milk Ice cream
5 minute creamy mango ice cream
Raw chocolate Banana ice cream with strawberry toppings
Peach Almond Ice cream.

Top 9 Dos and Don'ts of Dieting : Weight Loss Success

by Penna Sparrow

Once it comes to dieting, lose the fads. The single most effective way to lose weight and maintain good health is adoption of lasting lifestyle changes. A healthy diet is a way of life that puts a halt to processed, packaged foods soaking with salt, sodium, and preservatives. It emphasises on natural, nutrient-packed foods that let your body have a good rate of metabolism as it’s believed to. Revolutionise how you gaze and experience with these eating tips by following these steps:

Consume four to six little meals a day. Lighter, more common meals will maintain your blood sugar levels and will amplify your metabolism. And, since the meals make the stomach feel full throughout the day, you will not feel tempted to go pantry-raiding.
Don’t skip breakfast. Skipping you breakfast should never be an option. It ensures a good rate of metabolism throughout day. What’s more, if you miss it, you’re likely to find yourself having generously proportioned quantities of food at later meals.
Drink water- Drink at least four to six glasses of water each day to keep the body hydrated. Water also helps the tummy feel full.To feel refreshed, go for lemon water.
Don’t sip too much alcohol. Whether it’s a neat drink or a cocktail, alcohol offers only calories and no dietary value. Save the alcohol cheat days for occasions.
Do keep healthy munchies within reach. The idea of a healthy diet is not to starve but to eat enough and keep yourself up and about for your daily activities. Snacks will definitely up your spirits for it.
Don’t stop yourself from consuming sugar. Excess sugar is correlated to obesity, high blood pressure, and tenderness. Packaged and processed eatables often weigh down the body with unwanted sugar. Even food stuff that sounds healthy, like store-bought applesauce, often contains too much sugar. Instead, satisfy your sweet tooth with simple sugars, like those found in a whole apple.
Consume veggies: Vegetables transport nutrients, antioxidants, and fibre. They’re simple, hale and hearty recipes that are just what the doctor prescribes for busy nights.
Avoid super-sized portions. Even if you’re eating a sparkling diet, try to have smaller portions, even if you take the portion multiple times. A good way to trick yourself into having less or just adequate is to take a smaller plate/ utensil to give the impression of having a full plate.
Don’t start the week without a meal plan. Can’t respond to the question, “what’s for feast tonight?” Be a plotter. Make your mind up on a week’s significance of fresh eating recipes ahead of time so that you don’t get stuck feeding the family a boxed meal containing processed or pulverized who-knows-what.

Benefits of Eating Healthy

Eating healthy isn’t all the time trouble-free, but committing to a well-designed diet that suits your daily needs can be one of the smartest decisions you ever make. How? Not only can eating well make you look and feel healthier, it can also save your money on health costs.
But even if you propose to “consume healthy,” the way to do it can be demanding and even frustrating. “Subsequent a healthy diet includes choosing ample of slant meats, eggs, vegetables, fruit, whole grain and dairy products,” Eating well also means ruling out or hardly ever consuming foods that are lofty in added sugar, drenched fat and sodium. That includes most fast food, full-calorie sodas, processed refreshments like French fries and nuts, and whatever thing with more milligrams of sodium than there is calories in an allocation.

Increases productivity
Save money on life insurance
Enhances mood
Regulates weight
Live longer
Stay happier
Filled with positivity
More confident and focused

Vitamin D : Benefits of Vitamin D, Sources, Uses, Effects

by Penna Sparrow

Sunshine nutrition-consider diet vitamin D when you’re catching up on summer rays. It’s from time to time called the “sunshine diet” as it’s reaches your pores and skin in the form of sunlight. Vitamin D is a fat-soluble vitamin in a family of compounds that consists of vitamins D-1, D-2, and D-3.

Uses and advantages of Vitamin D

Vitamin D has numerous critical functions. Perhaps the most crucial are regulating the absorption of calcium and phosphorous, and facilitating ordinary immune machine function. Getting a sufficient amount of vitamin D is vital for everyday increase and improvement of bones and enamel, in addition to stepped forward resistance against certain diseases.
If your body doesn’t get enough vitamin D, you’re prone to growing bone abnormalities which include smooth bones (osteomalacia) or fragile bones (osteoporosis).

Vitamin D fights ailment

Similar to its primary functions, research indicates that vitamin D may also play a role in:

Reducing threat of more than one sclerosis, consistent with a 2006 study published in the magazine of the American medical association
Reducing the risk of developing heart disease
Reducing the likelihood of catching the flu(2010 research posted inside the American journal of clinical nutrition)

Vitamin D fights depression

Studies have shown that vitamin D might play an critical role in regulating mood and reducing the risk of depression. In one study, scientists found that human beings who were regular with intake of vitamin D through dietary supplements observed an improvement of their symptoms. In another study of people with fibromyalgia, researchers found vitamin D deficiency was found more in those who were additionally experiencing anxiety and melancholy.

Vitamin D boosts weight loss.

Consider adding vitamin D supplements on your weight loss plan in case you have found out through medical tests that you have vitamin D deficiency.
Ina study, individuals who took a vitamin D supplement did not lose a lot of weight, however have been capable of reducing the risk of coronary heart disease.
In another study, people taking calcium and vitamin D supplement have been capable of losing extra weight than subjects taking a placebo supplement.

Component 6 of eleven: Daylight

How do you get it?
Your body absorbs vitamin D when exposed to sunlight. All you need is 10 minutes an early noon/ morning, (sunscreen applied) solar exposure, especially if you have bigger pores and skin.
Apart from getting vitamin D via daylight, you could additionally get it via certain foods and supplements to make certain ok levels of the nutrition on your blood.

Beware of vitamin“D-ficiency”

Many life-style and environmental elements can have an effect on your ability to get enough amounts of diet D through the solar on our own. These factors consist of:

pollutants
use of sunscreen
spending greater time indoors
residing in massive cities wherein homes block daylight
having darker pores and skin

these elements make a contribution to nutrition D deficiency in increasingly humans. That’s why it’s important to get some of your diet D from resources besides sunlight.

The signs of a nutrition vitamin D deficiency in adults consist of:

visible tiredness, aches and pains, and a sense of not feeling up and about
intense bone or muscle pain or weak point which could cause issue hiking stairs or getting up from the floor or a low chair, or motive the man or woman to walk with a waddling gait
strain fractures, particularly within the legs, pelvis, and hips Doctors can diagnose a vitamin D deficiency with a routine blood test. If you have a deficiency, your health practitioner may additionally order X-rays to check the electricity of your bones.

Food sources of vitamin D

Very few foods contain vitamin D. due to this, some foods are fortified with it, which means vitamin D has been added. meals that comprise vitamin D consist of:

salmon
sardines
egg yolk
shrimp
milk (fortified)
cereal (fortified)
yogurt (fortified)
orange juice (fortified)

it can be hard to get enough vitamin D each day through sun exposure and food naturally, so taking vitamin D dietary supplements can assist one in getting the prop

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Is Fruit only diet REALLY helping you lose weight?

by Penna Sparrow

Can Too Much Fruit Stall Weight Loss?

Fructose, the sugar in organic product, can prompt weight pick up in the event that you eat too much fruit. Fructose, the normal sugar found in foods grown from the ground, has raised numerous an eyebrow due to its impact on weight. Be that as it may, all types fructose do not have the same type of effect on weight. There's a kind of fructose that you get in the entire organic product, and after that there's one that is defined into a sweetener for sustenance items like pop, which has been connected to well being issues, including solid cholesterol levels and decreased insulin levels.

Impact On The Liver

The organic product sugar would be beneficial for the body,fructose has certain negative impacts when consumed in unreasonable amounts. The liver gets over-burdened and begins processing excessive triglycerides, which can lead to coronary illness. Notwithstanding this, a portion of the triglycerides can stay in your liver, diminishing insulin affect-ability and adding to the risk of diabetes.

Organic products are nature's great blessing to the humanity; surely, they are life-changing meds full of vitamins, minerals, anti oxidants and numerous supplements (Plant determined micro-nutrients). They are an outright devour to our sight in view of their shading and flavor as well as for their one of a kind sustenance profile that help human body free from maladies and keep it solid!

Advantages:

Natural products are low in calories and fat and are a wellspring of straightforward sugars, fiber, and vitamins, which are key for improving our well being.

Natural products give a lot of dis-solvable dietary fiber, which cuts down cholesterol and fats from the body and to help in smooth motions. Natural products made of numerous anti oxidants, for example, poly-phenolic flavonoids, vitamin-C etc. These mixes, firstly, help human body shielded from oxidant anxiety, ailments, and malignancies, and furthermore; help the body create ability to battle against these infirmities by boosting our invulnerability level. Numerous organic products, when contrasted with vegetables and oats, have high hostile to oxidant values, which is measured as far as their "Oxygen Radical Absorbent Capacity" or (ORAC).

Anthocyanins are a flavonoid class of poly-phenolic mixes found in some "blue-organic products" like violet grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in numerous vegetables which are slightly blue or dark purple colors. Consuming fruits rich in blue offers numerous medical advantages. These mixes have intense hostile to oxidant properties that expel free radicals from the body, and therefore offer security against ageing, diseases, and so on.

Some Healthy natural products that slow down weight reduction

Low calorie Strawberry Parfait for the individuals who have a sweet tooth , improving Breakfast taste even like a pastry
Blueberry Banana Smoothie
Apple and Veggie Sausage Breakfast Sandwich
Creamy wheat Berry Hot Cereal.

The Berry Factor

Blueberries, strawberries, and acai berries may put the brakes on age-related subjective decay by protecting the mind's common "servant" component, which accompanies age. Studies demonstrate that blueberries support "fixation and memory" for up to five hours in light of the fact that "the cell reinforcements in blueberries fortify the stream of blood and oxygen to the cerebrum and muscles – and keep the mind and body new and invigorated.

Dry organic products are rich in supplements, for example, vitamins and minerals. Utilisation of some dry natural products day by day improves the general bio-availability of supplements. Try raisins (dried grapes), goji berry, apricots, dates, figs, tamarind etc. which are undoubtedly great in iron, calcium, zinc, selenium and manganese. Likewise, blending dry natural products with some crisp organic products would help you get vitamin C which thus encourages complete assimilation of iron inside the stomach.

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Food Allergies in Children | Most Common Food Allergies in Children

by Penna Sparrow

As a guardian, looking out for children’s health can get really tough. Especially when you are testing your child’s tolerance to different food items. The situation can get really panicky when you find that the child has consumed a very common food and turns out that he/she is allergic to it.

Here we are with foods which kids commonly are allergic to (ones that you should be wary of).First we need to understand what allergies are why they occur.

Food intolerance should not be confused with food allergies because they are two different things and involve different parts of the body. Allergies happen because your immune system reacts to a foreign substance and produces antibodies to tackle them, similar to how they produce antibodies to fight against virus. In case of food allergies the immune system produces antibodies to fight the food allergen. Here the food allergen (the food consumed that triggers a reaction) is seen as a threat by the immune system. Food intolerance refers to the inability to digest a particular type of food item by the digestive system and it does not involve the immune system.

Food allergies affect 1 in 10 children below the age of 5. The ratio may vary in different countries and age-groups of children.
The symptoms of allergies can be recognised easily and the necessary step can be taken to prevent the situation from getting severe. The most common, almost 90 percent of the food allergies all around the world are caused by

Milk- Milk and milk products like ice-cream, cheese, cream, yogurt, desserts(cakes) beverages(tea, coffee, milkshakes) are included.
Eggs- This is a tough one when you are not a vegetarian. Egg is present in your everyday food like bread, cakes, chocolates, French toast and sweets, other baked food items. Its best to check the ingredients mentioned on the label.
Fish- This is a relatively easier food to avoid. Fish products include fish meat (fresh and canned), fish eggs, sandwiches and salads with that have fish like foods with Caesar or barbeque dressing. Most popularly consumed fish are Tuna, Mackerel, Sardines, Pomfret, Anchovies, Catfish, Bass, Trout, Swordfish and Salmon. If you are out and see any of these names mentioned on the food menu, you know what not to order. It is also advised for children with fish allergy to avoid consuming fish oil.
Corn- Corn allergy is caused by corn (maize) and products derived from corn like corn syrup which is present in most packaged foods(Snacks, candies, cereals, jam, meat, and canned fruits) and drinks.
Peanuts- Avoid peanuts at all cost. You must be especially careful because peanuts can find their way into any kind of food. Being allergic to peanuts do not necessarily mean that one is also allergic to nuts. But of course one should first consult with their doctor.
Wheat- Sometimes children outgrow allergies as they become older. Wheat allergy is among the common ones. Wheat allergies can be mild or sometimes even prove to be fatal. So one should be prepared. Look for alternatives of wheat grains like barley, rye, oats, and rice. Wheat allergies should not be confused with gluten intolerance also known as celiac disease. Children with gluten intolerance are allergic to gluten which is found in wheat, rye, oats and barley.
Soya bean- Soya bean is derived from plants. Avoid foods made from soya like tofu, soy milk and soy beans.
Nuts- different types of nuts can induce allergic reactions. So pinpointing which one to avoid could become a difficult task.
Shellfish- Shellfish includes sea foods like Crab, Lobster, Crayfish, Shrimp or prawns.

The Power of Remembering How Far You've Come

by Penna Sparrow

I have always imagined my life and its journey to be a path from A to Z with infinitesimal stops, checkpoints and gates in between. I do not believe in destiny but in the fact that we are the masters of our future, of course there may be millions of events in our life which are not in our control but for me, the key is to remember the end goal- the destination of the journey which shapes our decisions in that direction.

When we are positive, it’s all good- we have our direction, the frame of mind to take good decisions which will help us achieve our ultimate goal; but what happens when we are sad? Sometimes, we get into a series of events, coordinated or influenced by others affecting our positions due to the net of connections. This is something that has always fascinated me- the magnitude of effect of even a small decision around us! But that also overwhelms me with the kind of uncertainty we deal with in our daily lives. Even though we may schedule things which are in our control, put in effort to make things turn out in our favour, there is something always out of our span of control. And when our plans go awry, its almost as if we never had a plan and are back to square one! But we plan and we plan and we plan, only to realise that being spontaneous would have been better and the months (or probably years) of preparation have now gone down the drain.

But that is where we are wrong! Merely missing the achievement does not mean that the effort put over the time has gone waste. This is the time when we need to remember how close we have come to achieving our goal, even though we have missed to achieve it. Yes there were high stakes attached to achieving it, but guess what- this experience gained in the process is as valuable. Thus It is often said that we should get inspired from those who have achieved their goals and learn from those who tried but couldn’t.

The alternate path theory

Consider a starting point, A and a destination, D and three paths leading to it- A-B-D, A-B-C-D and A-C-D. We know that there are only three paths to destination D but we are unsure of the one which will lead us to it faster. After evaluating and taking calculated guesses we decide to go through path A-B-D. But due to heavy rains on the way, we realise that we cannot make it to point B in time. But we realise that if we go a little fast through a longer route A-B-C-D we just might be able to reach our goal in time. Now, we try our level best to get to point D in time. Yet again, there is another obstacle in between and we realise that going through point C maybe more time consuming but it will surely get us to the destination in time. Life’s like that. Sometimes we need to rule out options by trying them ourselves to be absolutely sure of the correct one left for us. Even though the first two attempts were unsuccessful, they ultimately led us to our destination by learning from our mistakes in the first two attempts and implementing the same.

Let me share a personal example with you. I have always been painfully shy and to be honest it has stopped me from achieving the great things that I dreamt of by not communicating at the right time/place/ in front of the right people. I believe I wouldn’t have been so shy if I went through a different external environment rather than the one that I was in-external factors which led me on to decide which path to take. I decided to change my approach to achieving my goals since my shyness was a hindrance to the current one and was making my rate of growth decrease exponentially. But as I grew older I realised that had I pushed myself to overcome my shyness bit by bit, I would have achieved a lot more in a shorter time. I was slowly coming to terms with the truth of matter that I had to attack the root of the problem and face it head on. Just thinking about overcoming shyness has pushed me to do things and learn from small experiences every day. Indeed my process of growth has been slow and delayed but every day I feel closer to my goal. And just last week I was going through the journal I wrote a few years ago and realised I had grown in terms of experience. I used to feel that I have remained the same over the years but going through my journal and getting in touch with my older self,made me feel that even though I took baby steps, there was a remarkable difference. This made me realise that I can reach greater heights by putting in a little more effort and now feel self-driven.

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Difference between attitude and value ~ Organizational Behavior

by Penna Sparrow

Attitude

Attitudes are judgements or opinions about a certain person or an object. Attitude has three components- cognitive, affective and behavioural also called the ABC model.

Cognitive

Cognitive component of attitude refers to a person’s opinion, beliefs or thought about an object or an idea. For example the person is against the idea of a corrupted society.

Affective

Affective component is the part of attitude that drives our feelings. It reveals how one feels about an idea. For example, when a person says that he or she is against corruption and does not encourage it in any way or another might feel that it is sometimes more practical.

Behavioural

Behavioural component is about the behaviour one shows or how one actually reacts when they encounter the said object. The same person bribes a traffic policeman on his or her way to work. Here the behavioural component may or may not be consistent with the cognitive or affective component.

The ABC model explains the different aspects of the attitude spectrum. Usually a person’s attitude is said to be consistent but it is not always true. For example people who say they believe in honesty and ethical behaviour may also be the ones who act differently and use unethical means to get work done.

Functions of Attitude

The Adjustment function- Very often an employee has to adjust to their work environment and a positive attitude help them to do that.

Ego-defensive function- Attitudes help people maintain dignity and self-respect. A very common situation in most offices is that when managers or seniors feel threatened by someone younger with talent and new ideas they react by initially disapproving of them. Good managers however do acknowledge the better ideas ultimately.

Value-Expressive function- To people, attitudes act as a basis for expressing their values. Like someone who is hard working and strongly believes in work ethics, will disapprove of his colleague who slacks on his job and uses unethical means to get his work done.

Knowledge function- Attitude provides standards and parameters of reference so that it becomes easy for them to perceive their environment. If one’s attitude towards another object is constant then they will always perceive the object the same way.

Values

Values are strong beliefs held by a person about what’s right and what’s wrong. Values can be terminal or instrumental.
Terminal values are end states that a person wants to achieve in life like wanting to be successful or growth in career.
Instrumental values are values through which a person achieves those end states.

Formation of values

Values present in a person are often a result of internal and external influences like family, culture, community and even television. Throughout childhood and even in adulthood one learns values from parents or a model figure and imitates them. Values are also formed through the process of socialising. Through socialising one borrows values from people he socialises with, compares his morals and values and filters them to form a set of values.

Values in the Workplace

At the end of the day values imbibed in a person affects behaviour even at the workplace because an employee comes to work as a whole person. Values are also important to be professional which is the reason why every organisation emphasises on having values. Also, an organisation hires those candidates that share the same values as the organisation. Values that are shared widely by the employees of an organisation overtime turns into organisational culture.

Every organisation has a mission statement. Through its mission statement the organisation shares its values with the public. The mission statement acts as a criterion for hiring candidates that share the same values, in hopes that while exhibiting these values they would help the organisation complete its mission as expressed in the mission statement.

Job Satisfaction

Job satisfaction determines how content an employee is with his work which also affects his attitude towards work. An employee asses his current job situation like the working conditions, salary, bonuses, promotions, other financial perks and also factors like level of responsibility, creativity and flexibility affect the level of job satisfaction. Presence of such elements in a job will bring a positive in an employee towards work as long as the elements meet the employee’s personal goals.

Read More:

Success and Failure in Life
How to Break a Bad Habit (and Replace It With a Good One)
A Letter to Those Who Feel Hopeless About Life
How to make a slow day at work go by faster

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What is a good diet for a teenager?

by Penna Sparrow

Understanding the importance of a proper diet for teens

With people becoming more and more health conscious, there is a lot that we hear and read about healthy eating, but this article is specifically for health conscious teenagers who may want to lose weight or just maintain a healthy body. It is important for teenagers to consume a balanced diet, because this is the age of growth and thus right kind of energy giving foods are required. There should be an optimal balance of energy as well as nutrients.

And at the same time, majority of teenagers cannot compromise with their tasty fast food or Soft Drinks ranging from Hamburgers, Hot Dogs, Donuts to the regular soda drinks. One needs to feel empowered for having made the best choice of mouth-watering food.It is the transitioning phase from being a child to a grown up and thus teenagers experience pampering from their elders as well as expect them to start acting responsibly. Pampering also translates into providing their favourite high calorie food and wanting to negate that effect high calorie effect on our body is also something they want but with the pressure of studies it may not always be possible to do so. Thus it is important to have a diet that caters to these exact needs.

The best diet for teens is one that highly nourishes their system by providing them with all the necessary Vitamins, Proteins and sufficient amount of Carbohydrates. Calcium and Iron are two base nutrients needed as Calcium helps making growing bones much stronger. Iron helps in increasing haemoglobin to avoid any signs of weakness or Fatigue.

Healthy Diet Tips for Teens

Never skip a single meal throughout the day starting from Breakfast, lunch to Dinner. Breakfast can include some fruits or fruit juices.
Parents can talk it out nice to their kids by giving them ideas of healthy options available at a fast food joint or their canteens.
Dine at the table together with the family which can make a lot of difference and relish the food that you eat.
It is optimal to leave a three hour gap between Dinner and sleep. Advisable to have a light dinner with lean proteins and whole grains.
Expert dietitians recommend a 45 minute gap post any meal before drinking water.
Reduce consumption of processed or ready-made food that come in Boxes, cups or Cans.
Plan the daily diet in such a way that there is a wide variety of fruits and Vegetables adding on to all the necessary nutrients one’s body requires.
Chew the food thoroughly as do not gobble down food in a hurry as it is the first major step that helps in digestion. Saliva mixes with the food with essential digestive Enzymes.

It is alright to cheat with high calorie sweets or fast food once in a while. Some Recipes that could make the job all the more easier for parents are as follows.

1.Recommended Breakfast can include dishes such as

Organic Berry Bowl(Greek yogurt, local honey)
Steel Cut Oatmeal(brown sugar, raisins, pure maple syrup)
Organic Granola (berries, almond milk or Greek yogurt)
Mexican Burritos that can accompany your favorite dish. Could be even a choice of Salsa Tofu breakfast Burritos.
Scrambled eggs with Smoked Salmon, Asparagus and Goat Cheese.
Low calorie Strawberry Parfait for those who have a sweet tooth, making Breakfast taste even better like a dessert,
Blueberry Banana Smoothie
Apple and Veggie Sausage Breakfast Sandwich
Creamy wheat Berry Hot Cereal.
Herb and Onion Frittata.

2. Recommended Dishes for Lunch And Dinner(or Evening Meal)

The Vegetarian Trio- organic roasted garlic hummus, eggplant dip, olive salad, house flatbread
Steamed Pork Or Tofu Buns-Autumn Olive Farms roast pork, pickled carrots and cucumbers, cilantro, hoisin barbecue
Vegan Calamari-hearts of palm, peppadews, red onion, chipotle lemon vinaigrette, garlic toum
Lettuce Wraps-chicken, beef or wild mushrooms & tofu, vermicelli noodles, pickled carrots & cucumber, cilantro, peanuts, trio of sauces.

Apart from these dishes teens can add in supplements for a healthy diet a few of them namely Cod liver oil capsules as they are rich in Omega 3 fatty acids and also comprise of Vitamin D and A. One can always adapt to True discipline which is really just self-remembering; no forcing or fighting is necessary.

Please note that all recommendations are purely based on experience and is not medical advice. In case of doubts or medical conditions, one should not follow these recommendations without the advice of a doctor or nutritionist.

Read More:
Ways To Speed Up Your Metabolism In Just One Day
Can You Drink Alcohol and Still Stay Slim?
6 Clever Ways to Eat Healthy on a Tight Budget
The Best Ways to Have Flawless Skin in a Week

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Can you Drink Alcohol and still Diet?

by Penna Sparrow

Can you drink beer on a diet? A glass of wine or a can of cold beer can alleviate one’s tension and stress from a long day’s work. Especially when there is an office party and drinks are flowing like a river, right! But today let’s think about alcohol adding extra calories to our diet; Spoils the mood, doesn’t it? The sad fact about alcohol is that it adds calories to our already calorie high every day meals. From a health point of view alcohol after meals is a big no. But what if one can diet and still drink?

We have come up with ways which doesn’t leave one unsatisfied in either of the aspects.

Counting calories

While following a diet, we keep a track of what goes into our body, are aware of what we eat and how many calories and in what quantity we are consuming. It is better to refer to a calorie chart and accordingly decide whether to consume something or not. By counting calories we do not mean cutting on the quantity of food but improving the quality of food that is consumed. One must avoid eating high calorific food and later compensate for it by eating less later because that’s not the way this diet works.

Food before drinks

The next thing one has to take care of is your meal before indulging in a drink. The rule is to not drink before eating. One can fill up with a healthy meal before you decide to drink. Doing this will keep you filled and you end up drinking less alcohol. Never let yourself drink first and compensate for it later because that goes completely against the diet.

Low calorie drinks

Fancy drinks like cosmopolitans and other drinks that have added juices are never a good option. Apart from the calories from the alcohol itself, the sweetened drinks also need to be accounted for. They are just a hindrance to the purpose of the diet.

Small sips

Out for a night of craziness? But throwing down shots and chugging down alcohol is not a smart thing to do. Craziness ends up in craziness. Before one even realises the amount being consumed, one is already drunk and ready to drink more. We know that the next day is spent regretting (or at least reliving the craziness ) the drinks and the bad hangover doesn’t help. So it is wise to order not more than two drinks and try to take small sips of your drink. Drinking slow is a sign of maturity and it makes you seem wise too.

The hydrating agent- H₂O

Do not forget to keep drinking water throughout the day especially after a night of drinking. Alcohol makes one dehydrated and the only way to solve this is to keep drinking water. Carry a bottle of water everywhere and make a habit of drinking at least 8 glasses of water daily. One body needs water more than alcohol (Well, alcohol isn’t even in the requirement list).

No binge eating

Avoid eating junk at all costs. Binge eating on junk foods like potato chips, donuts, cupcakes, bagels, chocolates are completely off limits. Drinking adds more than enough calories (quite a lot, actually) over your meals. Binge eating will end up making you bloated and also somewhat of an alcoholic. Thinking of binging on the bar of chocolates you bought today? Think again. It is not too late to change your eating habits. Instead, think about your fitness idol and work towards achieving that great body!

Plan out your diet

In order to keep diet in control, one needs to make a weekly diet chart. Making a week’s diet menu will let one have a control of meals (which we expect will be healthy). Add no space for junk foods and desserts. It is important to know that one drink of beer contains calories equivalent to that of a week’s worth of daily bread. That is why we recommend to completely stay off foods with high calories.

With these tips, lets try to add more fibre to our diet and eat food with minimum calories and maximum nutrients. Cheers!

Disclaimer: The ideas shared in this article are not to be taken as medical opinion. These are solely suggestions provided by the writers which may not be suitable for people of all body types/health conditions. It is advisable to follow your doctor’s/nutritionist’s advice if one is undergoing a treatment or has a medical condition.

Read More:
Easy ways to boost your metabolism overnight and loss weight
Benefits of eating dry fruits in morning
Reasons to Avoid Consuming aerated Drinks
7 Day Healthy Breakfast Meal

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Benefits of eating dry fruits in morning

by Penna Sparrow

Dry fruits are fruits that have been dehydrated which means they are devoid of their water content. Though they do not contain water, dry fruits retain nutrition. And that is why they are said to be very nutritious and at the same time extremely delicious. Raisins, almonds, dried peaches, dried apricots, prunes, figs and dates come under dehydrated fruits. In some cases even berries are included in the list due to usage of modern methods of dehydration.

Fibre

Most dry fruits fulfil your daily requirement of fibre.Fibre helps in easy digestion of food. After fruits the highest source of fibre are dry fruits. Dry fruits contain at least 14 grams of dietary fibre per 1000 calories. Best sources of fibre in dry fruits come from-

Apricots- Apricots are the richest and the best deal in terms of fibre among all other dried fruits. They have around 5 grams of fibre in one and half cup for 160 calories.
Cranberries- One and half cup of cranberries have at least 3.5 grams of fibre for 190 calories.
Prunes- Prunes are dried plums. One half cup of prunes has more than 6 grams of fibre in 200 calories.
Raisins- One and half cup of raisins provide for 3 grams of fibre and about 250 calories.

When dates play the Iron Man

Dates are a great source of iron. So much so that it is recommended to anaemic patients. Iron increases haemoglobin level in the blood. It is especially beneficial to women who are often low on this. So next time as a desert, pick a date!

Almonds for the hair, please!

Dry fruits like almonds are great for the hair. While they give you energy and a sharp memory, they also strengthen your hair from the inside. Almonds contain vitamin E that is beneficial for the hair and makes it shinier. Make almonds a part of your diet.

Apart from almonds dates are also a boon to our hair because of their rich iron content which reduces hair fall and other hair related problems.

Blueberries- the king of antioxidants

The presence of antioxidants in blueberries makes it very beneficial for hair and skin. Substances in blueberries that are loaded with antioxidants include anthocyanins and various phytochemicals. Some of these can even cross the brain blood barrier and protect the brain and improve your brain’s functioning. Blueberries thus are like brain food.

The low fat treat

For all those who are weight conscious, dry fruits come as a good news to them. Although dry fruits do contain calories, but with a whole package of nutrients and also it is said to increase metabolism. Dry fruits contain essential fats and carbohydrates that are needed by your body.

The Perfect Snack

Dry fruits make the perfect goodies to munch on. Not only do they fill your nutritional needs, they also provide energy and fill up your stomach like any other meal. Dry fruits should become your best snack keeping health in mind. One can add dry fruits as their daily diet snack. Unlike other processed snack foods, dry fruits do no harm but only good and they are delicious at the same time.

Easy storage

Sodium sulphate is added to dry fruits to preserve them and retain their colour. Hence storing dry fruits even at home becomes very easy. Sodium sulphate is usually harmless. Minerals present in the fruit are retained after dehydration.

We agree that dry fruits can sometimes be very expensive but keeping health in mind other junk foods might bear a heavy cost when it comes to your health. Here is a tip- always buy dry fruits in bulk. They come cheaper that way.

Another benefit of dry fruits is that they can be added as a topping to your ice-cream, morning cereal and they deliver taste in many other forms.

The best part of eating dry fruits is that they come in large varieties of choices like dried apples, peaches, berries, pears, dates, apricots, bananas, figs, almonds, cashew nuts, pistachios, peanuts and many more. Pick your choice!

Read More:
Simple easy ways to boost your metabolism overnight
7 Day Healthy Breakfast Meal
5 Scientific Facts about Fasting
6 Ways to Eat Healthy on a Tight Budget

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Simple ways to boost your metabolism overnight

by Penna Sparrow

Skipping meals and having a little salad for lunch does nothing to satisfy the hungry monster within us. On the one hand there is the devil telling us to give into temptation to eat what we love and on the other hand is our angel telling us to stick to the resolution of losing weight and start eating healthy. We tell you to ignore the devil and not commit to the grave mistake of succumbing to unhealthy temptation. Today we give you healthy diet tips that make an angel’s work easier.

Sure you hesitate to eat large quantities in fear of gaining weight. And some of you might not even feel yourself losing weight even after eating portions while envying people who never have to worry about gaining weight or counting calories.
The magic behind eating more and still never gaining weight, in fact even losing weight while doing so, is all about metabolism.

Metabolism refers to breaking down of molecules to create energy. So whatever we eat is broken down to give us energy and keep our cells healthy. Sometimes due to metabolism process being slow in some individuals may lead to weight gain but that is rare. Unless you do not have a few physical exercises or activities that keep you busy, this reason can be insignificant Weight gain depends on a lot of factors like your food habits and physical activity levels and partly genetics.

So don’t blame it all on slow metabolism. You need to change your food habits like eating less fried and junk which can be the real reason for most people’s weight problems.

Whole Grains

There is no doubt that whole grains keep us satiated throughout the day like no other food can. That is why it is considered real food and comes under the category of staple food. In various studies conducted, it has been proven that whole wheat or 100 percent wheat can supress hunger. Not just that, but also wheat is known to have fiber and other nutrients beneficial for the digestion process.

Milk

Milk has been a part of our diet since we were babies. Even if you never liked its taste. And if it’s never been a part of your daily diet then include it! Milk a source of calcium and makes a one-time healthy meal. If you want to diet then add milk to your everyday menu. The drink can be consumed on the side as well as an only meal at any point of the day. A big glass of milk can be very filling and hence you should try drinking warm milk before you go to bed because since it is known to be linked with good sleep.

Water

Water is most essential to our body and it is also good for digestion and metabolism. Drinking more water has been associated with weight loss in multiple studies. The amount of water to be consumed by a person in order to lose weight is linked to their weight itself. Anyhow it is a good practice to drink a glass of water before and after half an hour of every meal. Doing this keeps you filled throughout the day and also keeps you less hungry. Isn’t it a good and easy way to shrink your appetite?

Oatmeal

Oats provide for an all in one nutritious meal. Apart from being a very healthy choice they keep you filled. A bowl of oatmeal with milk can help you lose weight as well as provide you with essential nutrients. Oatmeal contains fibre that suppresses appetite. Oats contain 5g of proteins per half cup. There isn’t a reason for you to not opt for oats. Oatmeal can be made really delicious if added with dry fruits and berries which in turn will increase your intake of antioxidants along with good fibre. Oats can also be added to your bread and cookies to give it a crunchy taste. But remember not trust market or instant oatmeal to do the nutritional work for you. The oats and oats cookies we find in the market usually contain more of sugar and less of 100 percent oats. Make sure to try out an oat recipe at home today!

Read More: 7 Day Healthy Breakfast Meal Reasons to Avoid Consuming Soft Drinks 5 Different Healthy Midnight Snacks Simple Daily home work-out for a healthy lifestyle

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How does fish benefit the body? Advantages of eating fish

by Penna Sparrow

In comparison to other animal products fish has been proved to be the best diet choice for an individual because it contains less fat, is rich in protein and the best source of omega 3 fatty acids. These are the nine best reasons that will make you want to add fish to your diet from today!

Omega 3 Fatty Acids

Salmon and other fatty fish have the highest levels of omega 3 fatty acids. Omega 3 fatty acids are good for general well-being and is associated with good health. Read More: Simple Daily home work-out for a healthy lifestyle

Better Skin and Hair

Now you know a beauty secret! Eating fish at least twice a week can improve your skin and hair quality. Omega 3 fatty acids present in fish keeps the hair stronger and shinier and reduces dryness in the skin.

You may like to read :
Everyday Skin Care Secrets for Flawless Look
Daily Hair Care Routine for Every Hair Type

Reduces risk of Alzheimer’s

Cognitive decline is normal with old age. But did you know that eating fish regularly can help improve brain function and prevent memory decline. Making fish a part of your weekly diet can prevent neuro degenerative diseases like Alzheimer’s. It is observed that the fish eating population have more grey matter in the brain. Grey matter are the functional tissues in the brain that contain neurons which help in processing and storing information and other related functions. More grey matter keeps memory sharp and increases your thinking ability.

Healthier Heart

According to various studies, people who eat fish regularly are at a lower risk of developing heart related diseases and also prevents death from heart attacks and strokes. Eating fishes like salmon, sardines, tuna and mackerels that contain high levels of omega 3 fatty acids help in reducing LDL- the bad cholesterol and increase levels of HDL- the good cholesterol that is needed by the body. They also help to reduce triglyceride levels. They prevent cholesterol from clogging of arteries and keep blood pressure to the normal level.

Prevents depression

Eating fish can help maintain emotional wellness and fight depression. Omega 3 fatty acids and DHA is found to be low in individuals suffering depression. Adding more of these to one’s diet can help increase omega 3 fatty acids and DHA levels and reverse the effect. EPA and DHA are found in high levels of the brain tissue and they help in regulating mood and have an active role in nerve regulation. You may like to read : Some Don'ts while trying to move on from a break-up

Improves vision

There is some evidence that omega 3 fatty acids in fish reduce vision related defects and blindness. Omega 3 fatty acids are said to have docosahexaenoic acid (DHA), eicosapentaenoic acid (EHA) and alpha-linolenic acid (ALA). DHA and omega 3 fatty acids are present in breast milk and baby food. DHA is said to have beneficial impact on a child’s vision development. Omega 3 fatty acids help prevent macular degeneration or the dry eye syndrome in older people.

Tuna and good sleep

According to studies very commonly citizens of the U.S lack vitamin D in their body which results in lack of good sleep. Eating tuna regularly (around 50 g daily) can provide your body with enough vitamin D which would help you get a good night’s sleep.

Lowers Asthma in children

Fish should be made a regular part of young and school going children’s diet. With the declining air quality these days, especially in the cities, asthma among children has become common. They often come in the form of asthma attacks. Asthma attacks occur when smooth muscle cells clamp down on the air passage ways making it difficult to breath. Fish may prove to be good food choice in this case as it can help reduce asthma attacks and alleviate breathing problems. Women who eat fish while pregnant are at a less risk of having a child with breathing problems and asthma. Vitamin D present in fish like tuna and other fish also help reduce the risk of developing asthma.

Fish for Type 1 diabetes.

It has been observed that eating fish and fish oils prevents type I diabetes which is linked to autoimmune diseases. Autoimmune diseases occur when the immune system starts destroying the healthy tissues. In case of type I diabetes, the immune system attacks insulin producing cells in the pancreas.

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Reasons to Avoid Consuming Soft Drinks

by Penna Sparrow

We have all heard that we should avoid soft drinks but most of us tend to ignore this advice- because most of the times we are not told why or not the extent of impact that it might have on our health. In this article we will attempt to understand this by break down the components of soft drinks and understand its impact.

1. Sugar -One can of a soda has 10 teaspoons of sugar. It is so much that the sugar level rises in the body and can cause insulin reaction. If taken regularly there can be other health problems too like weight gain which in turn can lead to other problems. In fact one of the largest users of sugar is the soft drink industry.

2. Phosphoric Acid – Phosphoric acid is known to lead to osteoporosis, cavities and bone softening. And also it stops the body to absorb calcium.There are many problems like slow digestion and blocking of nutrient absorption.

3. Artificial Sweeteners– The diet sodas we drink contain artificial sweeteners like aspartame which is used as a substitute for sugar. These are more harmful than sugar as they stop the body’s growth process. While it is not an with full grown adults this is a little known facts to health conscious kids or teenagers who may just not be willing to take sugar and look for substitutes.

4. Caffeine–most soft drinks contain caffeine. Caffeine taken in large amount can cause high blood pressure, irregular heartbeat,and other problems.Also, when taken before sleeping it can disrupt ones sleep patterns and lead to greater anxiety or alertness levels.

5. Extra Fructose– Sodas contain High Fructose Corn Syrup. It has been studied that High Fructose Corn Syrup involves traces of mercury, which causes a variety of long term health problems. So, avoid it.

Now that we know the major ingredients, let’s discuss the ill effects.

6. Lack of Nutrients– we know this right? It is very well known that there is absolutely no nutritional value in soda. So, have no expectations. Also there are not even any positive benefits in any soda. It should be kept in mind that soda is an artificially created substance that harms the body. Some studies have even shown that its effects are comparable to acids and can even be used as a toilet cleaner!

7. Dehydration– Soda is known to dehydrate the body and if continued for a very long duration, it can cause chronic dehydration.

8. Bad for the teeth– it is a proven scientifically proven fact that drinking soda regularly is very bad for the teeth. What does it do? It causes plaque to build up on the teeth and can lead to cavities and gum disease.

9. It is one of the leading causes of obesity today– We are getting obese and this is nothing but largely the result of being overfed and undernourished coupled with a sedentary lifestyle. The truth is the rise in obesity is at an all-time high. We are consuming nutrient void, caloric-ally dense “sub-foods” which are loaded with fat, sugar, calories and chemicals. Therefore, what happens is we are gaining weight at rapid speed. To solve this and to lead a healthier life we need to daily consume fruits and vegetables.

CONCLUSION: The sodas we drink contains artificial sweeteners like aspartame which is used as a substitute for sugar . These are more harmful. It is so much that the sugar level rises in the body and causes insulin reaction in the body. There are other health problems too like weight. In fact that one of the largest users of sugar is the soft drink industry. Soda is known to dehydrate the body and if continued for a very long duration, it can cause chronic dehydration. It contents sugar, caffeine and carbohydrate in a very large amount.

Healthy Alternatives to Soda
Here are some healthy substitutes of soda. If these choices are inculcated in our daily routine and we make a habit to avoid soft drinks, we will have already taken a few steps towards our own well-being.

1) Green tea (Read 3 Proven Benefits of Drinking Green Tea)
2) Flavored water
3) Juice
4) Lime water
5) Red wine
6) Soy milk
7) Veggies juice
8) Tea (read 5 Ways Tea Benefits Your Body)
9) Milk

Read More:
5 Different Healthy Midnight Snacks
Simple Daily home work-out for a healthy lifestyle
7 Day Healthy Breakfast Meal

Copyright © ianswer4u.com

5 Different Healthy Midnight Snacks

by Penna Sparrow

Snack is that part of our daily meal that all of us love to have ranging from Choco Chip cookies , Muffins , patties to a nice little cup of Cappuccino or some Ice tea. Snacks can be consumed in the form of short eats when one feels hungry. Most of the youngsters tend to be Night owls and love their snack late in the night and believe in the phrase “If we are not allowed to have Midnight Snacks. Why Is there a light in the Fridge.” Some might even go up till the extent of grabbing Dr Pepper Soda late in the night which is not a healthy sign. It is ok to cheat with high calorie sweets or junk food but it should be in adequate quantities. Here are certain varieties of Snack that prove to be healthy at the same time mouth watering in the middle of the night

1. For the One’s staying up late

STEAMED PORK OR TOFU BUNS-Autumn Olive Farms roast pork, pickled carrots and cucumbers, cilantro, hoisin barbecue
VEGAN "CALAMARI-hearts of palm, peppadews red onion, chipotle, lemon vinaigrette, garlic toum
LETTUCE WRAPS-Chicken, beef or wild mushrooms & tofu, vermicelli, noodles, pickled carrots & cucumber, cilantro, peanuts, trio of sauces.

2. For the Tiny Toddlers

Yogurt- Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To add taste and nutritional value, whip up a yogurt parfait with berries and granola or make a homemade fruity yogurt pop that beats sugary store-bought frozen treats any day.
Whole Grain Cereal rich in Vitamins , Calcium and fiber comprising of a bowl of whole grain cereal with milk and fruit.
Healthier Baked Breads ranging from Banana bread , Zucchini Muffins and carrot bars. One could even try some Healthy jam or yam muffins.

3. For the One’s with a Sweet Tooth

Banana Split Sundaes- A perfect combination of fruit along with a favorite flavor of ice cream seasoned with nuts or almonds and berries.
Chewy Caramel Apple Cookies
Frozen Vanilla Custard- Ice cream and sorbets are a convenient go for any kind of dessert. Custard can be used as the base by adding some healthy ingredients like dates, raisins and walnuts.
Mixed Berries with Orange Mascarpone Cream- Summertime indulgence can be seen with berries and stone fruits. Any combination of berries work out with a slice of nectarine.

4. For the Vegans:

Almonds and Goji Berries- The best natural fruit and nut combo It has just the right amount of sweetness and is high in antioxidants, vitamins and fats. For a quick snack any time of day grab about 10 almonds and 10 goji berries mix and relish them together.
Sliced Fruits with Cashew Cream- This could prove to be a yummy snack with a Slice of apple, pear or any other fruit into thin pieces and take quick dips of Cashew cream.
Celery with Almond Butter and Chopped Dates- Kids will love this tasty treat. Some alternatives if Chopped dates are not available would be Raisins, Cranberries. In place of Almond Butter one could even try Tahini, peanut or Cashew butter
Nut Butter Stuffed Dates- This makes a great snack and also prove to be a great dessert.
Fruit Smoothies- With a fruit of your choice.

5. For the Meat Lovers:

Meatball Noodles Soup
Beet Quinoa Slider Recipe- Slider is a nothing but a small sandwich or a burger. This is a healthy burger recipe that is rich in protein from the quinoa and the tofu. They sit pretty in some entertaining party menus or while watching a good game of cricket.
Sweet and Sour Sticky Oven Baked Chicken Wings.
Baked Thai Chicken in Peanut Sauce.
Turkey Sandwich Skewers with Rand Sauce.
Chicken Pot Pie Cup Cakes.
Sichuan Wontons.

Building a Healthy Routine:

It is optimal to leave a three hour gap between dinner and sleep.
It is recommended to have early dinner, preferably light and healthy food with less amount of fat and protein during the evening meal.
If one was to eat out the previous night, it is advisable to have a light breakfast next day.
It is good to have a 45 minute gap post any meal before drinking water.

Read More:
6 Ways to Eat Healthy on a Tight Budget
5 Ways Tea Benefits Your Body
7 Day Healthy Breakfast Meal
How to Break a Bad Habit (and Replace It With a Good One)

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6 Ways to Eat Healthy on a Tight Budget

by Penna Sparrow

In order to eat healthy first thing you need to do is make up your mind to stop consuming cheap junk foods that includes cheap meal combos at McDonalds and other fast foods.

Now proceeding further, you must be careful of your purchases at your supermarket. Cut out any item that contains added sweeteners, Trans fat and preservatives.

The next step is for you to write down expenses of your food and grocery purchase every week or month and also quantity of the item purchased. Since you are on a budget, you need to make a week’s diet chart. Plan your meals for every day of the week and implement it for a particular week. If you wish for a change in diet you can alter the menu chart while planning for the next week.

For eating on a budget and healthy we start measuring food according to nutrients per unit of money. Begin with choosing foods that offer more nutrients per consumption. To make your choice easier we suggest you some cheap and healthy foods-

Vegetables
Vegetables are the best source of nutrients and very filling. Amongst all, these vegetables must be a priority looking at nutrients per unit of money-
Cabbage-Cabbage is affordable and contains a lot of nutrition like vitamin C, fiber and antioxidants.
Spinach-This vegetable stands out form other leafy vegies because it is a rich source of iron and can be added in almost every dish.
Carrots-Carrots are good for the eyes. They contain vitamin A and other healthy and natural benefits.

Read More: 16 Ways to Save Money on Groceries

Fruits
Like vegetables fruits too are essential because they deliver various vitamins and minerals required by the body. Our cheaper and very healthy choices of fruits are-
Watermelon-Though they seem like mostly water, watermelons are actually filled with nutrients like vitamin A and vitamin C, potassium, magnesium and phosphorus. They also contain lycopene- an antioxidant that is also present in tomatoes. These antioxidants are good for the blood and skin.
Banana-Bananas are one of the cheapest nutritious fruits and can be had at any time of the day. Bananas contain a lot of potassium.
Grapes- Grapes can be your favourite because they are delicious and a great source of vitamin C.

Protein foods
Meat-Meat includes chicken, mutton and turkey foods which are a good source of animal protein.
Eggs-Eggs contain a dense amount of protein and it is recommended to be eaten regularly (everyday). Eating eggs give you strength to sustain yourself every day. Eggs don’t necessarily have to be scrambled or made into an omelette; they can be simply boiled and consumed. From health point of view boiled eggs prove to be a healthier and cheaper choice.
Legumes-Legumes are a great source of protein from plant sources, especially if you are a vegetarian. Legumes come in a large variety of beans, chickpeas and lentils. They can be added as a side dish to your every meal or you can include them in your food like adding them in soup, in your vegetables and salads. Simply they can even be boiled and consumed. Adding legumes in your food makes a variety.

Oats
Oats make a whole and fibre rich meal. Buying 100 percent oat proves to be a cheaper meal than rice and it is easy to make. Oats had with milk makes a good combination of fibre and calcium. Make a bowl of oatmeal for your everyday breakfast.

Fish
Fish is the healthiest of all animal products considering that it has got vitamin D and omega 3 fatty acids like no other. Fish contains essential fats and are good for improving vision as well as the memory. Including nutrient dense fish like salmon, tuna and sardines, in your diet every week can reduce the risk of developing heart diseases as well.

Dairy products
Dairy products include milk, butter and cheese. Milk is essential for diet because it provides calcium to keep our bones healthy and strong. Milk must be preferred with meals or even as a meal. One should drink at least a glass of milk or maybe two, if preferred by them, per day. Other dairy products like cheese and butter can also be consumed but it should be natural and not processed like the ones we generally find in the market.

Also, it is important to weigh our alternatives when it comes to maintaining a budget, cut out the expensive food stuff but ensure you have a well balances diet.

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Why should you have Chocolates for Breakfast?

by Penna Sparrow

Believe it or not, in the early 16th century hot chocolate was considered a health drink. In the earlier days before the uses of cocoa were discovered by the Spanish men, people of the older era in parts of Mexico used to boil cocoa seeds in water and drank it as a regular beverage (kind of like the hot chocolate of those days). In those days the concoction was considered an energy drink! Crushed cocoa beans were often also used for medicinal purposes. Well that was before sugar or salt begun to be added to the drink for taste and much later the chocolate that we know of today came into existence.

If you think making chocolates a part of your breakfast diet will result in gaining extra pounds, then you’re in for a big surprise. Turns out that eating a certain amount of chocolate for breakfast might just help you lose weight. This is because metabolic rate in the human body is the highest in mornings. So it might just not be harmful to divulge in a slice of chocolate cake along with your coffee for breakfast (because coffee tastes best with chocolate. Doesn’t it?).

Enhances mood
There is a reason that chocolates make you happy and it’s not just the idea of eating a chocolate.
Endorphins present in chocolates are said to improve our mood by making you happy, reducing the feeling of pain and also reducing stress levels. Endorphins are chemicals that are linked to the receptors in the brain which produce the feelings of happiness and euphoria. Chocolates also contain amino acids tryptophan which gets converted into serotonin. Serotonin is a neuro-transmitter that is said to be a natural anti-depressant.

Chocolates are a rich source of magnesium. Very few foods that are a part of our daily diet contain magnesium. Magnesium helps to reduce stress by controlling the release of stress hormone-cortisol.

What’s better than to start your day with a happy mood? All it takes is a small amount of chocolate for breakfast.

Antioxidants
Dark chocolate is rich in antioxidants due to the heavy presence of cocoa content in it. Cocoa contains various antioxidants like flavonoids which include flavonols, procyanidins, epicatechins and catechins. These antioxidants play a very beneficial role by preventing our body from diseases.

Reduces heart diseases
According to various studies, consuming chocolate can reduce the risk of heart related diseases or more specifically cardio metabolic diseases by one-third. In order to know this we must understand the reason. This is how:

There are two types of cholesterol present in our body- HDL (High-density lipoprotein) and LDL (low-density lipoprotein). LDL is the bad cholesterol which clogs our arteries over a period of time. A large blockage of arteries can result in a heart attack or a stroke. To prevent this from happening HDL the “good” cholesterol helps remove the LDL from the arteries and carries it to the liver where these can be broken down and passed from the body. Low levels of HDL are linked to the increased risk of heart diseases.

So consuming chocolates can lower the level of LDL cholesterol by ten percent, lower blood pressure and also increase the HDL levels.

Improves memory and brain function
Drinking hot chocolate two times a day is said to reduce memory loss in older people and boost brain function. It was found out that hot chocolate improves blood flow in required parts of the brain. This is due to flavonoids naturally present in cocoa which protects the cells. In a recent study, the researchers found out that an extract of cocoa called lavado has the ability to reduce or prevent damage to the nerve pathways of patients with Alzheimer’s disease.

Hence cocoa can help prevent and slow down symptoms of cognitive impairment and neurodegenerative diseases like Alzheimer’s, dementia and other neurological diseases by taking preventive care of the brain and the nerves.

Protects your skin against the Sun
Now we have got a backup sun screen here! Antioxidants protect us here too. Flavonoids in dark chocolate absorb UV light and increase the blood flow to the skin. Also this function keeps our skin hydrated and maintains its complexion.

All in all, I would say chocolate is definitely recommended, especially if you are a chocolate lover! Safe to say, ‘a chocolate (piece) a day, keeps bad mood away

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Top Quick Daily Home Workouts to Burn Fat and Be Fit | Healthy Lifestyle

by Penna Sparrow

Why is exercise important?

Exercise is one of the important means to keeping your body in a healthy state. Exercise helps one have control on his/her weight and lowers the risk of diseases. It has a multitude of positive effects on your body including:

Improved heart and lung efficiency, reducing your chances of heart diseases.
Increased metabolic functions, enabling you to maintain a healthy weight.
Strong joints and muscles so you can meet the demands of daily life.
Maintenance of posture and flexibility.
Production endorphins in your brain, promoting a sense of well-being.

If you want a healthy life then you need to work for it. Like a car, if you don’t maintain a car then there is high possibility that it will stop working. Similarly, if you will not work for your body can start giving some problems.
Regular exercising will help you maintain your health, strength, flexibility, balance and coordination.

How Do I Start To Exercise

STEP 1 - ensure that you are picking up the right exercises which suit your body and you are not over exerting yourself.
STEP 2 - Define your goals. What you want to achieve and why? Having an aim will focus your efforts. Ensure your goals are healthy and realistic.
STEP 3 - Write your aims down commit to them. To achieve your exercise objective you have to make them priority.
STEP 4 - Gradually increase your activity daily, walk more , drive less and take stairs not the lift. Small but effective changes like these will help you do more within your daily and you won’t have to find extra time for exercise.
STEP 5 - Challenge your body and get active. One of the best feelings in life is when you are challenged and you become successful. So go ahead, do little things and be satisfied with what you do.

How often should I exercise?

The answer to this question depends on your current level of fitness and exercise and what your goals are.

Beginner
If you are new to exercising or haven’t exercised for a while it is suitable to follow each exercise day with a rest day to allow your body to rest and repair.

Intermediate
If you have been exercising for a while and wish to exercise every second days try changing between different forms of exercise. I.e. cycling on a Monday and swimming on a Tuesday etc. so that you can target different parts of your body or different fitness goals. For example, swimming requires regulation of breathing.
See your body and increase your activity levels progressively. To build yourself up to exercising 5 times per week.

Basic workouts

MORNING WALK- To begin with a morning walk is the best you can go for. Wake up early and go for a refreshing walk, and let me tell you, nothing is better getting fresh air in the morning. It makes one feel better and refreshed. Start with half km then one and so on. Don’t walk miles in one day, take baby steps.

PUSH-UPS- The best thing about push ups is that it targets multiple muscles. Start with 5 push ups daily and then gradually increase your number. One cannot start with 50 push ups a day, it will only cause pain and might even lead to injury. So take caution and small steps.

SQUATS-Tone inner thighs, quads, hamstrings and calves.
Stand tall with feet as wide as shoulders, legs straight, abs engaged and toes turned out at a 45-degrees angle. Inhale and bend only your knees until your thighs are nearly parallel to the floor.

TONES FLY- Tones mid and upper back, shoulders. Hold two canes of equal weight and stand with your feet staggered, one foot in front of the other, front knee bent slightly.

STRAIGHT ARM PLANK- Tones abs, hips and lowers back.Start this exercise on all fours with your hands beneath your shoulders, arms in a straight line and knees below your hips. Extend one leg instantly at the back of you while keeping the knee of your other leg on the floor for support. Drag your navel in toward your spine as you extend your second leg into the plank position.

BRIDGE-Lie on your flipside with your arms at your side, feet plane and hip-width at a distance, knees bowed, abs affianced and back in a straight line. Exhale as you compress your gluts and press your hips toward the maximum while keeping your back straight.

Benefits of exercising daily

Reduces stress.
Boosts happy chemicals.
Improves self-confidence.
One can enjoy the beauty of nature being outdoors.
Prevents cognitive decline.
Alleviates anxiety.
Boosts brain power.
Sharpens memory
Increases relaxation.
Taps into creativity.
Gets more done by increasing stamina.

“STAY HEALTHY AND HAPPY”

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5 Reasons Tea Is Healthy (and Awesome) for You

by Penna Sparrow

Camellia sinensis is the scientific name for leaves used to make an Englishwoman’s favourite beverage.
‘She drinks it with her dainty fingers around the handle, an epitome of gracefulness, while she takes in the delightfully sweet aroma of the beverage.’

Well if you haven’t guessed by now should I inform you, we are talking about tea of course!
Apart from just being the most popularly consumed beverage or liquid after water, it also has some hidden (or maybe some not so hidden) health benefits associated with it.

Drinking tea regularly keeps the body hydrated which can help maintain balance of fluids in the body.
Tea contains antioxidants that help burn fat in your body. This function is completed best by green tea, a variant of tea. So would you feel less guilty for popping in those little sweet treats if you had tea every day?
Also antioxidants and other elements in tea are said to be cancer-fighting agents and lower the risk of cancer. Drinking tea can thus prevent cancer. Though that argument still remains debatable. Antioxidants in tea helps boost the immune system and keeps it active so that it can fight diseases.
A cup of tea has very less caffeine compared to that of coffee. Though among both tea leaves and coffee beans in their very raw state, tea is said to have more caffeine than coffee but the opposite happens when both are brewed. After being brewed and diluted tea contains less amount of caffeine than coffee does.
L-theanine, a constituent of green tea (an amino acid) is said to have the ability to cross the blood-brain barrier and increases psychoactive properties. It can alleviate mental and physical stress, improve mood and increase cognitive abilities a function linked with caffeine. Theanine is said to promote alpha wave production activity in the brain. A little to high dose of theanine can cause no harmful psychological or physical affects.
Compounds present in tea such as polyphenols present in green tea improves functioning of the brain in the short as well as the long term. Drinking tea also reduces the risk of Alzheimer’s and Parkinson’s in individuals. Both Alzheimer’s and Parkinson’s being a neuro-degenerative disease are involved with the human brain. A compound called catechin in green tea called plays a protective function toward neurons in our body.

Starting your day with tea every morning keeps you refreshed and active for the day.
Amongst all other variants of tea, green tea proves to be a healthier choice due to all the nutrients it brings to our body read more about benefits of green tea.

Although tea is a very healthy drink, it can have some demerits. The most important of it all being that tea can inhibit the absorption of iron. Some studies have substantiated this claim but it is debatable. Iron becomes most important to maintain haemoglobin levels and maintain red blood cells count. So while one is taking iron supplements, tea might hinder your iron absorption and you must be careful of that. So it is recommended to people with anaemia not to drink a lot of tea because that will affect your iron absorption. It is better to take your iron with vitamin C that actually facilitates better absorption of iron. Fruits that contain vitamin C also help.

Recently it has been found out that regularly drinking tea or coffee can slowly turn into an addiction for the body (one must beware of that!). All in all, if consumed moderately, tea can be an especially refreshing beverage.

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Consume More Fruits And Vegetables

1. Oatmeal

2. Chocolate

3. Tasty choice of Salads

4. Choice Of Nuts

5. Burger

6. Cakes

7. Chips

8. Noodles

9. Donuts

10. Ice Cream

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Vitamin D fights depression

Vitamin D boosts weight loss.

Component 6 of eleven: Daylight

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Impact On The Liver

Advantages:

The Berry Factor

The alternate path theory

Attitude

Cognitive

Affective

Behavioural

Functions of Attitude

Values

Formation of values

Values in the Workplace

Job Satisfaction

Understanding the importance of a proper diet for teens

Healthy Diet Tips for Teens

Counting calories

Food before drinks

Low calorie drinks

Small sips

The hydrating agent- H2O

No binge eating

Plan out your diet

Fibre

When dates play the Iron Man

Almonds for the hair, please!

Blueberries- the king of antioxidants

The low fat treat

The Perfect Snack

Easy storage

Whole Grains

Milk

Water

Oatmeal

Omega 3 Fatty Acids

Better Skin and Hair

Reduces risk of Alzheimer’s

Healthier Heart

Prevents depression

Improves vision

Tuna and good sleep

Lowers Asthma in children

Fish for Type 1 diabetes.

1. For the One’s staying up late

2. For the Tiny Toddlers

3. For the One’s with a Sweet Tooth

4. For the Vegans:

5. For the Meat Lovers:

Building a Healthy Routine:

Why is exercise important?

How Do I Start To Exercise

How often should I exercise?

Basic workouts

Benefits of exercising daily

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The hydrating agent- H₂O