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BHB & BHB & You

No matter what your age or background may be, there is always scope for you to have a healthy heart. However, everybody’s needs are different.

While a child needs his parents to discourage junk food, a working executive needs to learn more about stress management. Whatever bracket you fall under, there is always a way to make your lifestyle more heart friendly.

GO GLUTEN FREE: A BEGINNERS GUIDE
July 10, 2017
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Gluten intolerance or a more severe form of it known as coeliac disease has been on a rise and more and more people are choosing to go gluten free for life. While it sounds like a monumental task, believe us when we say it’s not so bad.

Here’s a beginners guide to go gluten free!

  • GO GLUTEN FREE: A BEGINNERS GUIDE

    The Cause

    Gluten is a specific type of protein widely found in grains like wheat, barley, etc. It can cause allergies and diseases mostly related to the intestine.

  • GO GLUTEN FREE: A BEGINNERS GUIDE

    Go Shopping

    Going gluten free can be a big change to your diet so when you first decide to go gluten free, take a trip to a loaded departmental store and buy your stock. You’ll be required to read the contents of almost every product but you’ll be surprised to see the available variety that is gluten free.

  • GO GLUTEN FREE: A BEGINNERS GUIDE

    Your List

    Weigh your options and start with consulting a dietician or going the natural way. Indulge in fresh fruits and vegetables, beans, different types of nuts and seeds, egg and dairy products, chicken, seafood, pulses, and more.

  • GO GLUTEN FREE: A BEGINNERS GUIDE

    What Are You Giving Up?

    If you are fond of bread and its variants, as well as pastas, pizzas, etc. then that will be the most difficult thing to give up. Bid adieu to muffins, croissants, bagels, burgers, etc. You might get lucky to find gluten free pasta in some stores but it is still not widely available. Corn and rice are gluten free, easily available and easy to incorporate in your diet.

The good news is that there are gluten free alternatives to every food item; it might take some adjusting in terms of availability and taste. Practicing caution should be a priority but you can always enjoy a meal with family and friends with a wine glass on the side if you plan well. More and more eateries are going gluten free by offering gluten free customizations to your meals. While it may look like too much effort at first, it will eventually become a habit, and a healthy one at that!

A Comprehensive Guide to Heart Care for Every Age
June 28, 2017
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Heart diseases are alarmingly becoming common among people of all age groups and while doctors and experts always blame our lifestyle choices for them, a layman often ignores it because of our innate wishful nature of thinking that it will not affect us and when the age comes to be a little more careful, we’ll make lifestyle changes accordingly.

Well it is time to give your wishful thinking brain cells some rest and make gradual changes and efforts in your lifestyle for a fuller heart and life. The truth is that health problems don’t occur suddenly; they develop gradually throughout your life with every little choice you make with food, sleep, exercise, stress and other such factors. Johns Hopkins Ciccarone Center for the Prevention of Heart Disease stresses on the fact that the “basics of a heart-healthy life are as easy as ABCDE: Assessing your risk, Blood pressure control, Cigarette cessation and Cholesterol control, Diabetes treatment and Diet optimization, and Exercise.”

  • A Comprehensive Guide to Heart Care for Every Age

    20-30:

    Working hard and partying harder?

    Quit smoking and regulate your drinking.

    Experiment with food and know how to cook yourself a healthy meal. Choose a meal that completes your nutritional requirements while relying on a lot of fruits and vegetables, lean proteins,
    low saturated fat, healthy oils, whole grains, less sugaretc.

    Try different exercises and activities to identify a routine that you enjoy and can follow for a long time to come. Invest in extra-curricular and social activities like yoga, dancing to channelize stress.

  • A Comprehensive Guide to Heart Care for Every Age

    30-40:

    Work-life balance hard to maintain?
    As you get more settled in life, so does your body.

    Keep your body numbers updated. Go for regular checkups and know your cholesterol, weight, blood pressure and sugar, etc. Be quick to make changes in your patterns if you see any abnormalities.

    Keeping your body moving is more important than ever at this age. Try to incorporate small walks in your working hours.

    While a fully functional kitchen might not be your priority in your mid-twenties, make eating at home a habit and also a fun activity that you and your partner do together.

    Avoid self-medication and treatment. Don’t hesitate to show a doctor and discuss the causes and symptoms.

  • A Comprehensive Guide to Heart Care for Every Age

    40-50:

    If you’ve ignored your body till now, chances are your body will demand its rightful attention now.

    With many bodily changes like menopause in women and erectile dysfunctions in men, this is the time to pay heed to every little health concern.

    Even the smallest problem should be discussed with the doctor and any unusual symptom should not be taken for granted.

    Train yourself to perform basic first-aid activities and emergency treatments to be better equipped in case of emergency.

  • A Comprehensive Guide to Heart Care for Every Age

    50-60:

    It is time to slow down and give your body a chance to age graciously.

    Be in the know-how of your risks of a heart attack. Take necessary medication and precaution to lower heart stress levels and factors that contribute to it.

    Chances are that you will have to be on some sort of medication while continuously trying to keep up with your healthy lifestyle habits.

  • A Comprehensive Guide to Heart Care for Every Age

    70 and beyond:

    Stay organized to stay healthy.

    If you are on multiple medications, we suggest you stay organized to reduce dependence on others and follow a routine that includes a healthy mix of diet, exercise, rest and social activity.

    A cumulative practice of healthy habits can avoid discomfort in later ages. Once you train your body in a certain way, try to keep up with that routine to go a long way in ensuring a healthy-heart. After all, the heart takes everything and yet keeps us going strong!

5 Relationship Goals For A Healthy Heart
June 28, 2017
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While love and romance are themselves great for the heart, sometimes a little extra effort goes a long way in ensuring health as well as quality time with your significant other.

Here’s a list of 5 effortless ways to stay stress free, healthy and happy:

  • 5 Relationship Goals For A Healthy Heart

    Unplug From The World

    Don’t be afraid to sometimes put your laptop screens to rest, your phones switched off, all your gadgets at bay, and just be. Spend quality time with your partner, talk, cook, trek, go on a drive, go for a long walk, whatever suits your schedule. The important thing is to make that time for each other.

    Many reports have suggested that people who work out with their significant others are likely to reap long-term benefits.

  • 5 Relationship Goals For A Healthy Heart

    Learn The New

    More often than not, we have more than one difference of interest with our partners. Don’t get bogged down by it, instead consider it a platform to learn something new and strengthen your bond.

    Join your partner in the pool and take swimming lessons from him, shake a leg and invite her to teach you a step or two at the dance floor,try ice skating, bowling, or golf, or go simply cook a meal from scratch and divide the responsibilities. The more you are willing to experiment, the more learning opportunities you can embrace.

  • 5 Relationship Goals For A Healthy Heart

    Diy Home Improvement

    Make your space a place that you would want to retire to after a tough day’s work, a place you look forward to go to. Bring together your creative energies and take up a small do-it-yourself project to beautify your room. It could involve hanging your pictures on a string of fairy lights, painting a wall, setting up a bookshelf or as simple as arranging your wardrobe together.

    Let your room reflect your state of mind!

  • 5 Relationship Goals For A Healthy Heart

    Shop Till You Drop

    Keep aside a day for shopping, it could be shopping for grocery or shopping for formals for both of you. Make a day out of it. And don’t ever underestimate the amount of walking and lifting you do when you shop!

  • 5 Relationship Goals For A Healthy Heart

    Little Nothings

    It is important to keep encouraging and appreciating your partner. Be grateful for the little things they do for you. Leave them post-it notes, make travel plans, take them for a couple’s retreat/spa, go to an adventure park, or indulge in the old and good pillow fight.

    A couple that plays together stays together!

Pedal Your Way Into Fitness
June 28, 2017
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  • Pedal Your Way Into Fitness

    It’s Not Just Hip-To-Toe, It’s Head-To-Toe Exercise

    Not only your lower body, but your whole body gets indulged in pedaling the bike. From yourgastrocnemius andsoleus muscle in the calves, to hamstrings in the back of thighs, to gluteus muscles in the buttocks, to your abdominal muscles to balance and stay upright, to your arms and shoulder muscles to hold and direct, and last to your head to stay alert and active.

  • Pedal Your Way Into Fitness

    Slaps Out Ageing; Hello Beautiful Skin!

    Cycling increases circulation through delivering oxygen and nutrients to skin cells more effectively, while flushing harmful toxins out. It also creates an ideal environment within the body to optimize collagen production, helping reduce the appearance of wrinkles and speed up the healing process.

  • Pedal Your Way Into Fitness

    Sparkles The Grey Matter In Your Brain

    Cycling helps build new brain cells in the hippocampus — the region responsible for memory, which deteriorates from the age of 30. It boosts blood flow and oxygen to the brain, which regenerates the receptors.

  • Pedal Your Way Into Fitness

    Pedaling Is Spintastic For Your Heart

    Studies have shown that regular cycling can cut your risk of heart disease by 50 percent. And according to the British Heart Foundation, around 10,000 fatal heart attacks could be avoided each year if people kept themselves fitter. Cycling just 20 miles a week reduces your risk of heart disease to less than half and that too of those who take no exercise, it says.

Does A Glass Half Full Have Anything To Do With Your Heart?
June 20, 2017
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Positive thinking has much more of an effect on your heart than you realise – and on your health. It isn’t about being naive but about hoping that the best will happen. How exactly does that affect your health? And how can you make yourself think positively?

Does A Glass Half Full Have Anything To Do With Your Heart?

Help Your Better Half Stay Fit
June 20, 2017
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Sometimes, the best way to motivate yourself is to motivate someone else. Especially if that someone else is your spouse. Instead of worrying your husband to stop working so hard, or telling your wife to eat more sensibly, turn it into something positive. Take each other outdoors – spend half an hour of quality time together, as often in a week as you can. Read more about some of our better-half exercise ideas.

Help Your Better Half Stay Fit

The First Step To Your Half Marathon
June 20, 2017
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The half marathon is not just a popular sport, it is actually the fastest growing race distance in running. In fact, the number of people who’ve raced 13.1 miles, which is the official distance of the half marathon, has nearly doubled in the past decade. While its health benefits are massive, and you don’t need us to tell you just how much good you’re doing your heart, here are a few points to help you start off right

The First Step To Your Half Marathon

Eat Till You’re Half Full
June 20, 2017
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The Japanese have a reputation of living long, healthy lives. Their hearts are healthier than those of most other races. Is it the sea air or the fish? As all secrets go, this one is called ‘harahachibu’. And it has to do with eating half of what you usually do.

Eat Till You’re Half Full

Half An Hour Of Exercise A Day Keeps The Doctor Away
June 20, 2017
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You’ve probably seen your colleague sweating it out in a gym, or your neighbour cycling for hours every weekend. However, there is actually research to prove you don’t need to go on and on – on a treadmill, or a jogging track. Not hours – just half an hour. Half an hour of exercise a day will give you benefits like these

Half An Hour Of Exercise A Day Keeps The Doctor Away

Yoga
May 31, 2017
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Yoga is the Sanskrit word for union, union of improved health and happiness. The practice of asana, pranayama, and meditation helps deal with stress, anger and negative emotions. One of the beauties of the physical practice of yoga is that there are poses suited for everyone. No matter how old or young, fitor frail you may be- the mat is for you! Yoga takes care of you, your heart and your overall being.
Here is how it helps your wellbeing:

  • Yoga

    Fights stress and depression

    Yoga could benefit those living with depression and other psychiatric conditions. Practicing mindfulness through yoga and meditation also results in higher serotine levels (the happiness hormone), and long-term practitioners have shown more mass in the areas of the brain associated with contentment.”

  • Yoga

    Effective way to control your asthma

    Breathing practice, known as pranayama, is an essential part of yoga, and such exercises have been shown to help ease the symptoms of asthma and other respiratory problems.

  • Yoga

    General Health Benefits

    On a physical level, yoga helps improve flexibility, strength, balance, and endurance. On an energetic level, yoga teaches you how to cope better with stress. On a psychological level, yoga helps to cultivate awareness to the sensations, thoughts, and emotions.

  • Yoga

    Fights Heart diseases

    Yoga helps treating heart patients by increasing their capacity for exercise thereby improved their heart health. Yoga plays a huge role in reducing your risk of heart disease. The cardiovascular benefits of yoga also help reduce arterial plaque.

See the Glass Half Full
May 31, 2017
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Times are tough and many people are struggling to stay optimistic given the state of the economy and the insecurity of their jobs. This certainly puts strain on their relationships and health too. However it’s never too late to see that half glass is still full. And of course there are different conclusions that can be drawn, but being optimist is the best option to go ahead with. Instead of thinking half a year is up,look forward to the latter half approaching fast, full of festivities!
All you need to do is this:

  • See the Glass Half Full

    Set your daily Goals &Intentions

    Before you start your day, take one minute to set your goals for the day and think of a word- how you would like the day to be? What attitude or spirit you want to bring to the day? The intention you choose will determine how you deal with the challenges you are facing.

  • See the Glass Half Full

    Work outside your comfort zone

    There is no better way to build self-confidence than by doing something that stretches you beyond your limits. It teaches that you are capable of more than you thought.

  • See the Glass Half Full

    Exercise

    Not only is it great for you physically, it’s a very potent drug for making you feel better psychologically. As your heart starts pumping, your body releases endorphins into your system which not only burns off stress, but keeps your heart and life happy and beautiful.

Hearty Holiday Drinks To Beat The Heat
May 26, 2017
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Hearty Holiday Drinks To Beat The Heat

Holiday Habits Your Heart Will Thank You For
May 26, 2017
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Holiday Habits Your Heart Will Thank You For

10 Ways To Keep Your Kids Healthy In The Summer
May 26, 2017
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10 Ways To Keep Your Kids Healthy In The Summer

Why To Hit The Beach This Holiday
May 26, 2017
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Why To Hit The Beach This Holiday

Beetroot & sesame Chapati
May 9, 2017
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Ingredients

Boiled & grated Beetroot – 1 pc
Flour – 2 bowls
Sesame seeds – ½ spoon
Ajwian – ½ spoon
Turmeric – ¼ spoon
Cinnamon powder – ¼ spoon
Salt & red chili powder as per taste

Recipe

Take 2 bowls of flour
Add grated beetroot
Add Sesame seeds and ajwain
Add Cinnamon& Turmeric powder
Add salt and red chili powder
Add water to knead the flour
Make dumplings from the dough
Roll the dumplings into circular shape
Heat the pan
Cook the chapatti
Serve hot with coriander chutney and Ginger garlic chutney

Benefits

Beetroot – Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

Sesame Seeds - The natural oils of sesame seeds are connected to a reduction in hypertension, which reduces the strain on your cardiovascular system, and helps prevent various cardiac conditions.

For the million things she did for you, it’s your turn now
May 5, 2017
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Mark this mother’s day as a perfect time for taking stock of your mother’s health. Age 40 is a milestone when the risk of many health conditions increases. Mothers have a lot to take care of every day- demanding job, managing home, aging parents, growing children or all of the above; it’s easy to put health aside. However, it’s time to take care of her wellbeing, and to plan for the long-run.

Help her chart out a plan and follow these Simple steps for better health:

  • For the million things she did for you, it’s your turn now

    Eat breakfast daily

    Eating breakfast is essential to keeping the weight down and calorie-burning metabolism up. The healthy-breakfast eaters have continued losing weight over time even though they ate more total calories, while the low-carb group started regaining weight after 4 months.

  • For the million things she did for you, it’s your turn now

    Kick start Metabolism

    Strength-training for 6 months can increase your resting metabolism, so you’ll burn more calories even when you’re sitting on the sofa. Strength-training also helps you shore up bone, maintain balance, and avoid injury—important for protecting your skeleton both now and when you’re older. Aim to exercise at least 30 minutes most days of the week.

  • For the million things she did for you, it’s your turn now

    Boost calcium and Vitamin D

    Both are essential for strong bones, but many experts feel current benchmarks are too low. Women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon, along with supplements if needed.

  • For the million things she did for you, it’s your turn now

    Make her practice Stress Control

    A healthy, calm heart beats faster when you breathe in, slower when you breathe out. But stress inhibits this natural “heart rate variability,” triggering unhealthy changes body wide, including increased blood pressure, less energy to the brain, lower libido, and faster cell death. Make her join yoga class.

  • For the million things she did for you, it’s your turn now

    Pump up her diet with protein

    Getting foods with all the amino acids needed to form complete proteins at least twice a day boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory. Some of the sources are beans , eggs , nuts , cauliflower , broccoli , spinach.

  • For the million things she did for you, it’s your turn now

    Involve her in your adventures

    Relaxing with family reduces stress, boosts self-esteem, and even makes you more loving toward your partner and kids. Women are terrific at connecting socially but often let it fall by the wayside in their 40s because of career and family demands.

Laughter a powerful medicine for mind and body
May 5, 2017
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A good laugh and a long sleep are the two best cures for anything. It’s fun to share a good laugh. But did you know it can actually improve your health? It’s true: laughter is a strong medicine. As children, we used to laugh hundreds of times a day, but as adults life tends to be more stressful and busy. Nothing works faster to bring your mind and body back into balance than a good laugh.The bestpart is, this priceless medicine is fun, free, and available anywhere, anytime.Laughter is good for your overall health.

  • Laughter a powerful medicine for mind and body

    Laughter relaxes the whole body.

    A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes afterwards.

  • Laughter a powerful medicine for mind and body

    Laughter boosts the immune system.

    Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

  • Laughter a powerful medicine for mind and body

    Laughter triggers the release of endorphins,

    the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

  • Laughter a powerful medicine for mind and body

    Laughter protects the heart.

    Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

  • Laughter a powerful medicine for mind and body

    Laughter burns calories.

    One study found that laughing for 10 to 15 minutes a day can burn about 40 calories—which could be enough to lose three or four pounds over the course of a year.

  • Laughter a powerful medicine for mind and body

    Laughter may even help you to live longer.

    A study found that people with a strong sense of humor outlived those who don’t laugh as much. The difference was particularly notable for those battling cancer.

Apple Cinnamon Ice Cream
April 21, 2017
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Ingredients

Low Fat Milk – 2 glasses
Apple – 1 grated
Cinnamon – ¼ tbsp
Sugar – 2 Spoons

Recipe

Boil milk in non-stick vessel
Let it simmer
Add sugar
Add Cinnamon
Add grated apple
Let it boil until consistency is thick
Pour into an aluminum vessel
Let it cool for 10 -12 minutes
Place it in freezer for 3-4 hrs.
Garnish with almonds & walnuts
Serve chilled

Benefits

Apple – are extremely rich in important antioxidants, flavanoids, and dietary fiber. Apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease

Cinnamon – can lower blood sugar levels, reduce heart disease risk factors, and has a plethora of other impressive health benefits.

Healthy And Tasty Too
April 18, 2017
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Everyone gives you the impression that eating healthy is about denying yourself really tasty food. So you’re stuck with oats and porridge, and other Western ‘healthy’ options. We’ve decided to add some pep into your daily breakfast, while making sure it’s as heart-healthy as it can be. Packed with vegetables and millet, here’s a unique upma – made of jowar.

Why Is Your Workout Not Working?
April 18, 2017
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The more you exercise, the better it is. Of course, exercise is beneficial, and necessary too. But there are too many opinions which confuse you, and a little clarity will go a long way.

Why Is Your Workout Not Working?

Is Fat Bad?
April 18, 2017
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This myth has grown over the years, and so people have cut all sorts of fats out of their diet. However, some fats are absolutely essential for the skin, hair, digestion – and yes, even for the heart. How do you tell the difference?

Is Fat Bad?

Sitting Is Injurious To Health
April 18, 2017
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Sitting is the new smoking, they say. A recommended 2-3 hours of sitting is all you’re prescribed, and anything over that is harmful. Surely, that’s a myth? How can you walk around most of your waking hours? Well, farmers, postmen, animal rescue workers, construction teams and a lot of other people seem to do it.

Sitting Is Injurious To Health

The Heart Info Quiz
April 18, 2017
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Do you know how healthy your heart is, and would you recognize symptoms of a heart attack in anyone else? Before deciding how strong your heart is, see how strong your understanding of your heart actually is.
The Heart Info Quiz

JowarUpma
April 7, 2017
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Ingredients

Semolina – 1/2 bowl
Jowar Flour – 1 Bowl
Peas – ½ bowl
Onion – ½ bowl
Red Bell pepper – ½ bowl

Ingredients for flavoring

Curry leaves – 10-12
Channa Dal – 2 tbsp
Mustard Seeds – 1 tbsp
Salt as per taste
Red chili powder

Recipe

Heat 1 tbsp of extra virgin olive oil in a pan
Add flavoring ingredients
Let them crackle
Add vegetables
Let it cook until light brown
Add semolina
Mix well
Add Jowar flour
Keeping stirring until color changes to light brown
Add Salt & Reed Chili powder
Mix well
Add 2 glasses of water
Let it boil
Cook until water is reduced to semi thick consistency
Serve Hot

Foods good for your Heart Health
March 29, 2017
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Taking care of your heart does not require many efforts, just some knowledge and smart choices. Some very commonly available food items can do wonders for your heart health. Here’s a list to help you!

Oatmeal

High in soluble fibre; Lowers cholesterol

Blueberries

Has antioxidants; Decreases blood pressure

Dark chocolate

Haveflavonoids that help blood pressure, clotting and inflammation.

Avocado

Has heart healthy fats

Walnuts

Has Vitamin E, Fibre, and Omega-3 fatty acids- all of which promote a healthy heart

Chia seeds

Helps reduce bad cholesterol with its Omega-3

Soy

Adds Protein to your diet without fats or cholesterol

Potatoes

If not deep fried, they’re good for your heart as they are rich in potassium

Legumes

Lowers blood sugar levels

Pomegranate

Improves blood flow to the heart

All these food items are easy to find in your local market, easy to prepare and bring a number of benefits to your heart! How are you inculcating them in your diet now?

Stress and Heart Health
March 29, 2017
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We often underestimate what stress can do to our health and, how it plays major risk factor in worsening our heart health.

  • Stress and Heart Health

    What can Stress do?

    Studies link stress to changes in the way blood clots, which increases the risk of heart attack.High blood pressure and cholesterol levels, smoking, physical inactivity and overeating- are all affected by stress. And they then worsen heart conditions and are responsible for causing heart attack.

  • Stress and Heart Health

    What should we do?

    Here are a few tips to manage stress-

    Breathe – If you realise you’re having a panic attack or anxiety, take deep breaths. Taking deep breaths will help you calm down, it’ll help your heartbeat normalize and help you think clearly. . Sit down somewhere and take deep breaths whenever you feel you’re too stressed and do not let stress overtake.

    Smile – Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm. Smiling doesn’t only help to cheer your mood up, it really helps your health, your mind and body!

    Write – When you’re too stressed or confused and don’t know what to do about it, write it down. Writing it will give you perspective and help you form coherent thoughts. Instead of being in a panic mess, you will be able to think clearly and then find solution to your problem. You can try making a table, wherein you write what is stressing you and the possible actions you could take to help it.

    Meditate – the power of meditation goes without saying. Sit in a quiet and calm place, close your eyes and focus on your breathing. Do not think about anything external but your breathing. You will feel yourself calming within minutes.

Stress will not be a big danger for you if you know how to cope with it. Our daily busy lives always give us something to worry about; we just need to know how to deal with all that stress and stay happy!

Heart Health for Senior citizens
March 29, 2017
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As our age increases, the health worsens. Our organs do not work perfectly and we need to take special care of our body. Here’s what you can do to provide that extra care to your heart and overall health:

  • Heart Health for Senior citizens

    Focus on preventions

    It will be harmful for your body if you take many medicines, or start to cure your diseases when it’s too late. Instead, focus on preventing yourself from illnesses. Eat a healthy diet, exercise every day, measure your BP & sugar regularly, keep an eye on your weight, and get regular health and heart check-ups.

  • Heart Health for Senior citizens

    Socialize

    Socializing, spending time with children and grandchildren makes the elderly happy and stress-free. This in turn is good for their heart health. Spend time with your family every day, whether over a cup of tea or dinner, family parties, or taking a walk together in the evening.

  • Heart Health for Senior citizens

    Sleep well

    A well rested body is a healthy body. Stay away from caffeine and have a proper sleeping schedule. Also, take short naps during the day but don’t compromise on your long sleep.

  • Heart Health for Senior citizens

    Exercise

    The 123-year-old Carmelo Flores Laura, potentially the oldest living person documented, says he owes his longevity to regular exercise. “I walk a lot, that’s all. I go out with the animals,” Flores told the Associated Press. So walk walk walk! Even if you don’t feel like doing heavy exercises, take walks!

Stay healthy, live longer!

Health Tips to Stay Young
March 29, 2017
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Youth is the age when we are full of energy, goals and ideas. We want to do everything and achieve all our goals in life. However, in all this, our health, especially heart health often gets neglected. Here are a few tips to stay healthy while in your youth- the most important years of your life:

  • Health Tips to Stay Young

    Stay active

    Walking towards a classroom is not exercise! Binge watching shows are fun, but it is important to give your body the requisite activity. Take a walk in the morning or play a sport of your choice. For kids and teens, 60 minutes of activity per day is ideal, and it can be broken up into chunks throughout the day.

  • Health Tips to Stay Young

    Maintain a healthy weight

    Staying active and eating well are the cornerstones of a healthy weight. Maintaining a healthy weight is necessary to have a healthy heart. Being underweight or overweight can harm your heart health.

  • Health Tips to Stay Young

    Get medical tests

    As early as 20 years is the ideal age to get a heart check-up done, at least once a year. You might not know there’s something wrong in your body until it’s too late. In fact, you should get a full body check-up regularly.

  • Health Tips to Stay Young

    Make healthier choices

    It’s your time to enjoy, and of course you relish junk food. In youth, more so today, we prefer eating out over a home-cooked meal. However, try to limit your cravings and untimely eating habits. Also, have healthier substitutes like steamed wheat momos instead of fried, and dark chocolate shakes instead of cold drinks.

Your body, your health, your heart- It’s all yours to take care of! Make wiser choices and conscious efforts to stay young & healthy forever.

Chaana Dal Pancake
March 24, 2017
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Ingredients

Chaana Dal – 1 bowl
Methi – ½ bowl
Spinach – ½ b owl
Carrot – ½ grated
Low Fat Curd – 1tbsp

Ingredients for flavoring

Curry leaves – 4-6
Ginger Garlic paste – 2tbsp
Salt as per taste
Red chilli powder

Recipe

Soaked Chaana dal overnight
Grind into coarse paste
Add methi,spinach, carrot
Mix well
Add curry leaves,ginger& garlic paste,curd,salt, red chilli powder
Mix well
Heat the pan& braise with extra virgin olive oil
Spread some of the batter on the pan
Cook until light brown
Change the side
Let it cook from both the sides on slow flame
Serve hot
Repeat for remaining batter

The 4-week march plan
March 14, 2017
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Start the March pledge to get outdoors with the simplest, easiest and healthiest exercises of them all. Devote a week to each. Or a day to each, and keep alternating. Start walking today and build it up to taking part in a marathon in 6 months. That’s your incentive, but of course, there are so many other incentives – here’s a quick look at what some easy outdoor activities will do for your body

The 4 week march plan

Know the symptoms of a heart attack, before you even get one
March 14, 2017
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You could save a life, maybe even your own, by simply recognizing the symptoms of a heart attack, which do not come with any notice, as you know. This video shows you what to look for when you suspect a heart attack, and why it is vitally important to recognize these symptoms and get medical aid.

This women’s day, let’s talk about women’s hearts.
March 14, 2017
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Prevention is better than cure, we believe. And being well-informed is the first step of prevention. Heart disease is growing to be the leading fatality for women, and yet, most women aren’t aware of the risks, symptoms or what they can do to prevent it.

This women’s day, let’s talk about women’s hearts.

Look what you’re burning up!
March 14, 2017
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Now that you’re convinced you have to get out and get moving, here’s something you can print out and pin up on your fridge or your front door – just to make you feel good about yourself, your commitment, your new body and health.

Look what you’re burning up!

Home made pasta – Gnocchi
March 3, 2017
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Ingredients:

Potato – 2 medium
Wheat flour – 3 to 4 spoons
Broccoli – 1/2 small
Button Mushrooms – 6 PCs
Zucchini – 1/2 medium
Yellow Bell Pepper – 1/2
Red Bell Pepper – 1/2
Tomato homemade puree – 1 medium bowl
Garlic cloves – 3
Oregano – 1 tbsp
Thyme – 1 tbsp
Basil leaves
Black pepper as required
Salt as required

Recipe:

1. Steam the potatoes
2. Potatoes to be finely grated
3. Add wheat flour to grated potatoes
4. Make the dough
5. Make cylindrical shapes from the dough and cut into small pieces
6. Put the dumplings in boiling water
7. Dumplings are ready when they start floating over the water
8. Sieve and strain
9. Heat 1 spoon of extra virgin olive oil in a pan
10. Saute garlic, broccoli, mushrooms, zucchini, bell peppers
11. Add the homemade tomato puree
12. Add all oregano , thyme, basil leaves , salt & pepper
13. Add gnocchi
14. Let it cook for 3-4 minute
15. Serve hot

Benefits:

Gnocchi – Healthy replacement to Pasta
Potato – Reduces Cholesterol levels and Boosts heart health
Mushrooms: Low in sodium helps to lower blood pressure
Zucchini: Helps in weight management
Bell peppers: The capsaicin in bell peppers reduced bad cholesterol
Tomato: It is a potassium rich food that plays positive role in cardiovascular health
Garlic: Helps to lower high blood pressure

Health is not a distraction for a more important work
March 2, 2017
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Work can be exhausting. It leaves no time for personal excursions and taking care of one’s health. But it is also dangerous to indulge in all work and no play. Billion Hearts Beating is here to suggest you a few doable activities to take care of your health without compromising on your work:

  • Health is not a distraction for a more important work

    Group picnics

    Organize weekend excursions with your office peers. Go out to a resort, have some time away from work and only for fun! It will rejuvenate you, and also help make your work environment a little brighter!

  • Health is not a distraction for a more important work

    Walk Walk Walk

    You have obviously heard about taking the stairs instead of the elevator.
    Along with that, take the long route from where you park your car or get down from any vehicle to your office building. Go get your coffee yourself and take short breaks during the day. Walk up and down near your cubicle. All these activities will help you work better and take care of your health at the same time.

  • Health is not a distraction for a more important work

    Join a morning class

    Join a morning dance/ yoga/ swimming class. This way, you don’t have to make time during the day, you wake up earlier and enjoy the sunlight and also stay fitter with all the above mentioned activities!

  • Health is not a distraction for a more important work

    Drop your kids to school

    Drop your kids to school- Dropping your kids to school in the morning has multi-fold benefits. It will give you an opportunity to spend some quality time with your kid, know about their school and friends, it will help you start your day on a positive note and also help you take a morning walk without it feeling like a burden!

Be healthy Body, Mind & Spirit
March 2, 2017
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Women are usually too busy taking care of work, family, kids and everyone around that they tend to find no time for themselves. However, you can use the little time you have judiciously and do something healthy for yourself. Here’s how:

  • Be healthy Body, Mind & Spirit

    Fresh Vegetables

    Instead of stocking at weekends from the supermarket, go to the fresh vegetables market every other day and buy fruits and vegetables for your family. This will give you time to take a walk and you’ll be eating fresh food!

  • Be healthy Body, Mind & Spirit

    Sign Up for a Marathon

    You might not find time to go out for a run regularly but when you make a commitment like that, you will have to make time! Go out and interact with other people, and walk for a cause!

  • Be healthy Body, Mind & Spirit

    Take up a hobby

    A hobby, for example photography will help you find time to go out and enjoy yourself. It will give you the much needed fresh air and happy time by yourself!

  • Be healthy Body, Mind & Spirit

    Adopt a Pet!

    Your pet will always give you an excuse to step out of the house, walk him around and walk yourself too!

Take out My Time
March 2, 2017
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The biggest obstruction between our will and good health is our laziness. We all want to have a fit body, live a healthy life but do not want to work towards it. But why worry when BHB is here to help you! You can beat laziness and walk on the path to a healthy life with these simple steps:

  • Take out My Time

    Evening walks

    if you are too occupied in the morning, go out in the evening. Buy milk, vegetables and other food stuff for your house, walk your pet or play with your kids. Going out in the evening means not having to deal with sleepiness and still enjoy the wet grass in your neighbourhood park.

  • Take out My Time

    Show your kid the city

    Take your kids out for picnics. Show them the different sites and monuments in your city. It will help them learn and help you take in some fresh air! Give yourself an excuse to go out with your kids and spend some quality time together.

  • Take out My Time

    Wake up an hour earlier

    This small change in your routine can give you great benefits in your life. Morning Sun is the best for your body and mind. This time by yourself is like meditation and will help you relax. It will also help you live a sorted day and give you time to plan out your day’s activities. This is specially recommended for students and working professionals.

  • Take out My Time

    Balcony Garden

    If you can’t go to the park every day, bring a garden in your balcony! Have some plants, water them every day, stand there for a while and take short walk right there in your home!

Summer Tips
March 2, 2017
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With the onset of summer, comes the time for salads, juices, and fresh fruits! To make your summer a healthy affair, Billion Hearts Beating has a list of foods and drinks you should indulge in, this hot season!

  • Summer Tips

    Honey-Lime-Iced Tea

    Its cold, it’s sweet, it’s refreshing, it has honey instead of sugar and also lemon! It will refresh you, rejuvenate you and rehydrate your body when the Sun plays its game in hot summer!!

  • Summer Tips

    Watermelon cooler

    Kids love watermelons, and mostly elders do too! So give this summer favourite a twist and serve your guests and family iced watermelon drink this summer!

  • Summer Tips

    Blueberries

    Blueberries are great anti-oxidants; they ward off fatigue and refresh you! A great ingredient for snack or dessert!

  • Summer Tips

    Iced Coffee

    Caffeine if taken in right quantity can help lower the risk of skin cancer. Summer cannot be summer without a delicious glass of Iced Coffee right in the morning.

  • Summer Tips

    Tomato Salad

    Tomatoes can help you heal from sunburn, dehydration and tiredness.

  • Summer Tips

    Mint Soda with Cucumber

    Have half portions of water and soda, add some mint and freshly cut cucumber and you have a refreshing welcome drink for your guests, and a fun drink for your tired kids!

Make every day gym day
February 23, 2017
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Don’t use going to office or having kids as an excuse NOT to exercise, but build your fitness regimen around your regular day. Replace the lift ride with the stairs. Take the long way around to your desk, every time you get back. Build in exercises into time with kids. Give your chair or couch a break every time you’re on a phone call, and take it standing or even better, walking around.

Here’s an idea about how you can keep burning calories and strengthening your abs, while you’re commuting to work, supervising homework, or even in a meeting. Yogic breathing exercises and pelvic floor exercises, for example, can be worked into any time you have to spare – like waiting for a meeting or at the supermarket.

Make every day gym day

Your heart’s little friends
February 23, 2017
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You’d be glad to know about the very little changes you can make in your life that will keep your heart healthy. Some of them may come as pleasant surprises, they’re that easy.

Daily tips that you can incorporate into your routine, and ensure your ticker is ticking as healthily as it should be. Here are 3, but you can find your own.

Your heart’s little friends

Quick-me pick-me up
February 23, 2017
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Health food doesn’t have to mean growing your own veggies and spending hours gardening and washing and cooking them. That’s great if you have the time. If you don’t – there are ways to just choose a healthier option, at EVERY single point when you’re tempted to guzzle down a sugary fizzy drink

Quick me pick me up

Start by taking a break
February 23, 2017
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Instead of starting some healthy fad, let’s look at our daily lives right now. We’re so soso busy! We don’t even have time to stop working and breathe normally. And that’s the problem right there. The first thing we need to do is take a break. Take many small breaks. All through the day…

Start by taking a break

Pamper your heart with a massage treatment
February 10, 2017
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Gift yourself a massage voucher this valentine.The good news is this: if you enjoy a massage, you just might be helping your heart and arteries stay healthy and youthful. Scientific studies have shown benefits of massage therapy for insomnia, multiple sclerosis, anxiety, cancer pain, post-operative recovery and other conditions. Regardless of age, massage therapy performed by a skilled and qualified therapist can reduce stress, cause relaxation and enhance feelings of well being. Here are a few points worth considering:

  • Pamper your heart with a massage treatment

    Maintains healthy blood pressure

    Consistent massage program can decrease diastolic and systolic blood pressure. And maintaining a healthy blood pressure can contribute to lowering the odds of one having a heart attack.

  • Pamper your heart with a massage treatment

    Eases strein on heart

    Massage therapy releases contracted muscles and pushes venous blood towards the heart, easing the strain on the heart.

  • Pamper your heart with a massage treatment

    Boosts oxygen flow to body

    Massage improves the circulation, and facilitates the flow of essential nutrients and oxygen to your body.

  • Pamper your heart with a massage treatment

    Reduces stress

    Massage can have a calming effect on the nerves, which medical studies show can help reduce stress.

Replacement Not Deprivation
February 10, 2017
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Learn to form healthy habits by replacing the bad ones. Substituting healthy habits for unhealthy ones rewards you with more stamina, better quality of life – and a healthier you.
That is easier said than done, of course, but some simple tips can help you tackle even the most indulgent and hardest-to-kick habits.When it comes to health, you can always use some help and motivation. A lot of people will do it for their children.

  • Replacement Not Deprivation

    Break a big goal into smaller short-term goals

    Break a big goal into smaller short-term goals. “Don’t go cold turkey,” “Suppose you’re drinking five beers a day, and you want to get down to six a month. Reduce to three a day. You’ll see the benefits and feel more motivated to move toward your longer-term goal.”

  • Replacement Not Deprivation

    Tell someone you trust

    Tell someone you trust – not someone who will sabotage you. Be accountable to someone all the time. It’s toughest forming a healthy habit if you don’t have support. For example, one spouse might be trying to stop smoking while the other one isn’t. “You have to find some inner strength, some self-motivation and push through it. Or get couples counseling, a safe setting where you can ask your spouse: ‘Can you be supportive and go outside to smoke?’ ”

  • Replacement Not Deprivation

    Allow a “cheat” once in a while

    Allow a “cheat” once in a while. “If you’ve avoided sweets all week and you’ve been exercising, and you go to Grandma’s, you can afford that ONE small piece of apple pie. Or let yourself have one ‘crazy meal’ a week.”

  • Replacement Not Deprivation

    Break the TV habit in favor of exercise

    Break the TV habit in favor of exercise. “Tell yourself, ‘that I would watch all the missed episodes on weekend as a reward to myself and do my exercise regularly on weekdays’
    Oreven better, switch to a fitness program on TV and exercise in front of it.

Tea drinking linked to better heart health
February 3, 2017
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Drinking tea is associated with decreased coronary artery progression and a lower incidence of major cardiovascular events, such as heart attacks..

Researchers studied available information on 6,212 adults to determine how tea drinking might be associated with coronary artery calcium progression, a marker for blood vessel disease, and heart attacks, angina (chest pain), cardiac arrest, stroke and death from other types of heart disease. They divided the participants into those who never drank tea, less than one-cup-a-day drinkers, one cup-a-day drinkers, two to three cups a day and four or more cups a day tea drinkers.

The study followed patients for an average 11.1 years for major cardiovascular events and more than five years to determine changes in coronary artery calcium scores.

The researchers found that adults who drank one and two to three cups of tea daily had more favorable coronary calcium scores than those who never drank tea.

They also noted a graded relationship between the amount of tea a person drank and a progressively lower incidence of major heart-related events starting with the one-cup-a-day tea drinkers, versus never tea drinkers.

Add time to your day and year
January 17, 2017
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This is a refreshing way to start a year. By promising yourself more time. We’re always rushed in this urban rollercoaster ride we call living, and we end up sleeping late and forgetting half the things we’re supposed to do the next day, and then apologising for our delays. Here are some ideas on adding time to our lives.

These are some suggestions on making time stretch to your command. The idea is to use your extra time to relax and unwind, and not to fill it up with any other hectic activity.
Add time to your day and year

Breakfast like king
January 17, 2017
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A good breakfast is like fuelling your car for the day. Tank up. Have a hearty breakfast on whole grains, fruits and low-fat proteins, and it will take you through most of the day on a high.

We’re sharing with you our breakfast chart, put together by expert nutritionists, to start you off on a healthy, heart-happy day. Shuffle it up, add your own favourites, as long as the major food groups are taken care of.

Breakfast like king

Stretch the morning out
January 17, 2017
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Start every day by giving yourself a de-stressing detox in 12 steps. 12 steps that have kept Indians fit for centuries now. Suryanamaskar helps in strengthening and toning muscles and joints, starts the heart ticking and circulation going, helps regulate menstrual and digestive issues and exercises every part of the body in a minute.

Stretch the morning out

Start something new
January 17, 2017
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“A new year, a new you.”A common enough phrase that you hear every fresh year. But resolutions are made to be broken and almost none ever survive. And so, we ask you not to make any New Year’s resolutions this time. Instead, start off small.

Take a pencil and paper. Write down a list of things you need: a change of habit, a diet that will help, an exercise to get you in shape. Start implementing this in your daily life, don’t worry if you fail. Pick up where you left off and do it again. And slowly, you will see a change. That’s all we want, a healthier you.


  • Easy fitness exercise


    Start something new


  • Lazy Exercises to do in front of the TV


    Start something new


  • Breathe right to destress


    Start something new


  • Morning Fruit Juice: Testy and healthy


    Start something new


  • Quit now: Why stop smoking


    Start something new

Youth and Lifestyle
January 10, 2017
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In the midst of all the fun that comes with along the younger phase of life, their lies a sleek difference between healthy and unhealthy habits. Most of the times, the youth are inclined towards the items that are hazardous to health. Not only that, the lifestyle has turned out to be much more stressful than before and hence there are times when the younger blood of the country suffers from problems like – depression, anxiety. Most of time, our simple, little and negligible habits such as – not having breakfast or taking too much pressure at work,destroys our heath along with peace of mind. Result- Unhealthy you….
So how you can lead a healthy lifestyle? If this question carelessly haunts your rebellious nature, well then we have some ways for you:

  • Youth and Lifestyle

    Exercise

    To remain healthy as a youth, maintain a healthy weight. Regular exercise and good eating habits are crucial to your health and well-being. Youth should get 60 minutes of physical activity each day. Exercise can include aerobics, flexibility exercises and strength training. It is important to find an activity or multiple activities you enjoy. Consider sports, weight lifting, aerobics class, and swimming, walking or running. If 60 minutes seems like a lot of time to commit at one go, it’s okay to break up your exercise sessions throughout the day.

  • Youth and Lifestyle

    Healthy Eating

    Good eating habits and a balanced diet are also important in maintaining a healthy weight. Eat a variety of foods, and remember that it is okay to have an occasional treat. Consider eliminating soda pop from your diet, eating at least five servings of fruits and vegetables each day, eating foods from all the different food groups, choosing healthy snacks, always eating breakfast and avoiding eating just because you are bored.

  • Youth and Lifestyle

    Bad Habits

    Avoid bad habits — including tobacco, drug and alcohol use. These products can have long-term ill effects on your health. Tobacco not only smells bad and affects the people around you, but can lead to serious conditions including lung and heart disease.

    Another concern for teenagers is the pressure to try alcohol. KidsHealth.org indicates that 80 percent of teenagers have given alcohol a try. Alcohol impairs your judgment, adds calories to your diet, increases anxiety andcan lead to liver problems. Also, too much consumption can affect your reasoning,behaviorandpersonalrelations.

    Drugs are another temptation. Drugs can come in the form of inhalants, marijuana use or the abuse of prescription drugs. Drug abuse is dangerous for your mind and body, and overdosing on drugs can cause long-term health effects or even death. If you think you have a substance or alcohol abuse problem, talk to a trusted adult, parent or counselor.

Health Effects of Smoking
January 10, 2017
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Cigarette smoking has disastrous consequences: It damages just about every organ of the body and leads to the general deterioration of the smoker’s health. Cigarette smoking is deadlier on an annual basis than HIV/AIDS, motor vehicle crashes, drug abuse, alcoholism, suicide, and murder … combined.

  • Health Effects of Smoking

    Smoking and Respiratory Disease

    Breathing in cigarette smoke is terribly harmful to the lungs. The damage starts with the first puff and continues until the smoker quits. About 9 out of 10 deaths from lung diseases are caused by smoking. A cigarette smoker’s risk of dying from a chronic obstructive lung disease like chronic bronchitis or emphysema is 10 times that of non-smokers.

  • Health Effects of Smoking

    Smoking and Cardiovascular Disease

    Smoking also affects the heart and the circulatory system, and has been linked to coronary heart disease. Cigarette smokers are as much as four times more likely to be diagnosed with coronary heart disease than non-smokers, and are twice as likely to suffer strokes.

  • Health Effects of Smoking

    Smoking and Skin

    Smoking prematurely ages the skin, causing facial wrinkles. It also slows the skin’s healing ability and has been linked to skin cancer.

  • Health Effects of Smoking

    Smoking and Eyes

    Smoking has been linked to the development of cataracts, a condition in which the clear lens of the eye becomes cloudy. Cigarette smoking also can cause macular degeneration and do damage to the optic nerve.

  • Health Effects of Smoking

    Smoking and Oral Health

    Smoking is estimated to be responsible for three of every four cases of periodontal disease in the United States. Toxins contained in cigarette smoke damage the gums, causing them to recede and putting the smoker at greater risk for tooth decay.

Top 5 Resolutions for Heart Health
January 3, 2017
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  • Top 5 Resolutions for Heart Health

    Assess Your Risk

    Understanding what risk factors contribute to heart disease is the first step to beginning a heart-healthy lifestyle. Know which risk factors you can and can’t control and then make a plan for how to reduce your risk.
    Risk factors you CAN’T change: age, gender, heredity and race/ethnicity.
    Risk factors you CAN change: cholesterol, diet, exercise, smoking, weight, diabetes, blood pressure and stress.

  • Top 5 Resolutions for Heart Health

    Know Your Numbers

    Since high blood pressure, high cholesterol and diabetes are major heart disease risk factors that you have some control over, it’s important to know your numbers. Go to your doctor regularly to check your blood pressure, cholesterol (total, HDL, LDL, triglycerides), and blood glucose. Work with your doctor to improve any numbers that are not normal.

  • Top 5 Resolutions for Heart Health

    Aim for a Healthy Weight

    Don’t discount the impact that weight loss can have on your health. According to the National Institutes of Health, a healthy lifestyle can help lower heart disease risk by 82%. If you don’t know your ideal weight, ask your doctor.

  • Top 5 Resolutions for Heart Health

    Get Moving

    Make a commitment to be more physically active. Every day, aim for 30 minutes of moderate-intensity activity such as taking a brisk walk, dancing, light weight lifting, house cleaning or gardening. Once you get in the habit, exercise becomes more than a healthy activity. It becomes a part of your life. In addition, exercise can help decrease your risk of heart disease, high blood pressure and high cholesterol.

  • Top 5 Resolutions for Heart Health

    Eat for Heart Health

    The foods you eat have a huge impact on your health. When you improve your eating habits, you improve your overall health and reduce your risk for heart disease. Choose a diet low in saturated fat, trans fat, sodium and cholesterol. Be sure to include whole grains, vegetables, and fruits.

1 All-time Christmas classic: Gingerbread men
December 22, 2016
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Since it’s that time of the year – give your family a traditional Christmas goodie – the gingerbread men. Much healthier than sugary cookies or rich cakes, since ginger is a known anti-inflammatory, is good for the heart, and keeps colds, tummy pain and infections at bay.

1 All time Christmas classic: Gingerbread men

2 Things to quit before the year is up
December 22, 2016
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Ending the year on a healthy note is the best way to begin it on one. There’s an old Zen saying that you cannot fill a cup that’s already full. So out with your bad habits! But of course, you’ve been trying to give them up for years. So let’s start with some you may not even have heard of, or may not believe are bad.

2 Things to quit before the year is up

3 Interesting soups from around the world
December 22, 2016
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Winter is perfect for soups, but the tried and tested ones are oh, so boring, after a while. We’ve gone globe-trotting to bring you the most unusual and exotic soups that are the local flavour in whichever place they’re made in. They are heart-healthy soups so go ahead and try one out.

3 Interesting soups from around the world

4 Traditional Indian winter tips
December 22, 2016
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What daadiji used to tell you to eat, apply or do during the winter and you never paid attention to? Pay attention now, it turns out this is the best advice you’ll get.

4 Traditional Indian winter tips

5 Ways to lose 5 pounds this winter
December 22, 2016
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It’s tough to diet when all the good food’s pouring in this winter and you’re hitting so many parties where everything looks delicious. Cold weather also tempts you to cuddle up under a quilt with hot chocolate. Here, however, are some unusual ways of losing weight especially during this season. See just how easy it is.

5 Ways to lose 5 pounds this winter

VEGETABLE SOUP
December 16, 2016
Vegetable-soup

Ingredients:

Carrot – 1 medium
Mushrooms – 6 pcs button
Zucchini – 1 medium
Cabbage – 1/2 small
Yellow Bell Pepper – 1/2
RedBell Pepper – 1/2
Onion – 1 medium
Tomato homemade puree – 1 medium bowl
Garlic cloves – 4
Cloves – 3
Black pepper seeds
Salt as required

Recipe:

1. Heat 1 spoon of extra virgin olive oil in a pan
2. Sauté Garlic, black pepper seeds, onion, cloves
3. Add all the vegetable – carrot, zucchini, cabbage, bell peppers, and mushrooms
4. Add tomato puree
5. Add water
6. Boil until vegetables are tender
7. Serve hot

Benefits:

Carrot: Slows down aging
Mushrooms: Decreases the risk of obesity
Zucchini: Works wonders for your heart by reducing blood pressure
Cabbage: Excellent source of Vitamin K, C & B6
Bell peppers: A very good source of Vitamin C
Onion: Contains chromium, which assists in regulating blood sugar
Tomato: An excellent source of Vitamin C
Garlic: Is highly nutritious but has very few calories
Cloves: Is known to have anti – septic and anti – inflammatory properties
Black pepper: Increases Nutrient Absorption

WINTER HEALTH MYTHS
December 15, 2016
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Don’t listen to everything people tell you. Here are a few popular winter myths busted for you!

MYTH

You can catch flu or cold through dry heat from a radiator

Cold Air Makes You Sick

Most body heat is lost through your head

Vitamin C prevents cold

Alcohol is good in winters

TRUTH

Radiator heat can sometimes cause nasal discomfort but not cold.

Germs make your sick, not the cold weather

Our head only represents 10% of the body’s total surface area. It is not responsible for loosing major heat.

Taking vitamin C before the onset of cold symptoms can shorten their duration.

Alcohol impairs the ability of your body to shiver and create heat.

ORANGE POMEGRANATE CELERY JUICE
December 6, 2016
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Ingredients:

Pomegranate: 2
Celery Stick: 1
Orange: 2
Cinnamon Stick: 1
Pinch of powder

Method:

Squeeze pomegranate juice
Squeeze orange
Squeeze Celery sticks
Pour in glass
Sprinkle Cinnamon pinch of powder
Immerse Cinnamon stick as garnish

Benefits:

Oranges lowers ischemic stroke risk for women
Pomegranate is rich source of vitamin C and antioxidants
Celery is very rich in vitamin K and also contains folate, vitamin A, potassium, and vitamin C
Cinnamon lowers blood sugar levels& reduces heart diseases risk factors

HAVE A HEALTHY WINTER SKIN
December 1, 2016
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There is no dearth of people who complain of dry, itchy and irritating skin in winters. The lack of heat and abundance of cloth layers on the skin make it dry, leaving no moisture. To have a healthy winter skin this season, follow these tips and see for yourself!

  • HAVE A HEALTHY WINTER SKIN

    Moisturize

    Even though we can’t feel the warmth during the winters, Sun’s rays are still very strong. THUS, always MOISTURIZE. Not moisturizing is a major reason for dry skin during winters. Just because it won’t be directly exposed to the sun doesn’t mean that our skin is not at risk.

  • HAVE A HEALTHY WINTER SKIN

    Avoid hot water

    Too much hot water while bathing can dry your skin, hence AVOID HOT WATER.- Its cold, everyone wants to have a relaxing hot bath that doesn’t make them cringe in the name of taking a bath! But keep in mind that too much hot water can make your skin dry, your hair rough and cause dandruff, burns and more.

  • HAVE A HEALTHY WINTER SKIN

    Look for SPF

    Protect your lips against dry air and strong sun by wearing a lip balm with SPF.- We often think that since we don’t roam around in winters as much as summers or don’t expose our skin or body to the sun, it’s safe. But we’re wrong. While going out always wear a sunscreen and lip balm with SPF.

  • HAVE A HEALTHY WINTER SKIN

    Go natural

    Use honey, coconut oil to moisturize your skin. These items do not contain any chemicals or supplements and hence you can be relaxed about using them. Plus, nothing works as well as nature and natural products do!

This winter, love your health, love your skin!

TIPS FOR THE ELDERLY IN WINTERS
December 1, 2016
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Winters are not only a hard time for skin and hair, but also health. Unlike summers, you cannot spend hours outside soaking the sun or playing with your kids. In fact, our diet and eating habits also change with the season. Hence, it is important to take some extra care. Especially, the senior citizens or elderly people need extra care and some activity in winters. Here are some tips the elderly should keep in mind before stepping out in the cold weather.

  • TIPS FOR THE ELDERLY IN WINTERS

    Walking aid

    Not all people above 60 or 65 years of age require a walking aid generally. But roaming out in the cold weather can be a little difficult on your limbs, especially when you’re not in the prime of your age. So keep a walking aid handy while stepping out.

  • TIPS FOR THE ELDERLY IN WINTERS

    Wear socks and shoes

    Even if you think it is not very cold where you live, dew drops in the morning and evening can make walking in parks or roads difficult. Wearing socks and shoes or boots will help you prevent from slipping as well as keep you warm.

  • TIPS FOR THE ELDERLY IN WINTERS

    Water and Snack

    This one is not as particular for winters as it is important for elderly people generally. If you have even a slight inkling that your time of return is not fixed or that you might get late, always keep a bottle of water and light snack with you.

  • TIPS FOR THE ELDERLY IN WINTERS

    Keep any medication that you might need in the next 24 hours

    Not everywhere, but in areas where it snows or is extremely cold, it also affects the traffic, road blocking et al, so while going out keep any medicines that you might need in the next 24 hours. It’s good to be cautious.

  • TIPS FOR THE ELDERLY IN WINTERS

    Know your routes. Don’t drive unless necessary. Use public transport

    Before stepping out of the house, read the map or ask someone about the routes so you don’t have to drive unnecessarily. In fact, avoid private transport as much as you can. Use public transport wherever possible.

Stay safe, stay healthy!

THE TIFFIN TIMETABLE
November 14, 2016
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Every weekend, sit with your kid and come up with a timetable – not the boring study one – but what you and he decide will be in his snack and lunch boxes. That way, you can balance out his meals with his help. You say nuts – he can choose which ones. You say orange fruit or veggies – and he chooses which one. He can even help make it.
THE TIFFIN TIMETABLE
For Paneer Tortilla recipe Click Here

 

THE CALORIE GAME
November 14, 2016
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Childhood obesity is a huge problem and so much of it goes unnoticed – in fizzy drinks or chips packets. Make being healthy a game for your kids and they’ll be happy to play it. Keep a calorie chart on your fridge, for example and let them add up the calories they’re eating every day.
THE CALORIE GAME

MASTERCHEF AT HOME
November 14, 2016
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Making healthy food is tough on you when your child resists anything with green in it – unless, of course, she’s making it herself. Suddenly, the game changes. Whole wheat parathas in funny shapes, or oatmeal cookies, or colourful salads – if your child makes them – makes it fun, and makes her feel proud of herself.
MASTERCHEF AT HOME

IT’S PLAYTIME, FOLKS
November 14, 2016
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The best thing you can do for your kid’s playtime is actually for yourself. Join them. Show them how you used to be the badminton school champ and let them thrash you easily. Or create a treasure hunt. Or go for a morning jog together. If a child sees a parent playing, or even being active, that’s a huge learning for the rest of their lives. Being adult is also about having fun, being active, being healthy.

IT’S PLAYTIME, FOLKS

GET SMART ABOUT FOOD LABELS
November 14, 2016
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It’s really easy to fall for that whole-wheat biscuit or the lemon squash, when the whole wheat or lemon is scattered from a distance, and the rest of it is lard and maida. However, since it’s mandatory now to mention the ingredients, here’s how to decode food labels and find out how much of the good stuff you’re really buying into.GET SMART ABOUT FOOD LABELS

HOW TO HELP YOUR KID BECOME ACTIVE
November 10, 2016
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Every child emulates the parent. So if you want your child to be physically and emotionally healthy, you must set some basic rules for yourself. Your child’s health is your responsibility. Make sure you don’t take this responsibility lightly!

  • HOW TO HELP YOUR KID BECOME ACTIVE
    Kids need at least one interest outside school. Having a hobby helps them relax and get away from the daily routine of school and studies, which is good for their mental health. It may be a good idea to encourage your child to try different activities, as it takes some experimentation to find out what they like and what they are good at.
  • HOW TO HELP YOUR KID BECOME ACTIVE
    Expose your child to a wide variety of experiences including music, plays, sports, museums, travel, reading, dance, games, food, puzzles and others. One never knows which exposure may influence future life choices of a child. Give your child time for free play, daydreaming and roaming around in the back yard. This helps them connect with nature and generate more curiosity towards what’s happening around.
  • HOW TO HELP YOUR KID BECOME ACTIVE
    When you exercise, take your little one along. If they show interest in a particular hobby, area of study, sport, or musical instrument, encourage and support them in any way your finances allow.
  • HOW TO HELP YOUR KID BECOME ACTIVE
    Other than physical activities, create a healthy environment for your child. If you smoke, eat fast food for dinner, don’t exercise, or don’t spend quality time with the family, chances are that your child will follow your footsteps. Get rid of food that is unhealthy for your child. This includes colas, chips, junk food, chocolates etc.
INDOOR GAMES WITH YOUR KIDS
November 3, 2016
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A lot of parents complain about the lack of time to spend with their kids. This affects both the child’s health and well-being as well as the bonding with parents. However, playing small indoor games with your kids can do the trick. You don’t need long hours for this, all you need is to be a child again and some energy! Here are a few ideas for quick and easy indoor games with your children:

  • INDOOR GAMES WITH YOUR KIDS

    Animal races

    Animal races are fun, educating and easy to do. You can play even in your living room or verandah! Try out from races like- Hop like a bunny or frog, squat and waddle like a duck and the others.

  • INDOOR GAMES WITH YOUR KIDS

    Jumping jacks

    jumping jacks is a simple competition you can hold between siblings to see who can make more jumps in one minute or who can do 25 jumps faster than the other etc. This kind of activity is also good for the heart.

  • INDOOR GAMES WITH YOUR KIDS

    Bubble wrap attack

    everyone loves playing with bubble wrap! To make it more interesting for your kids, make them jump on it until it’s all popped! Very simple, and just another way to get them active and healthy!

  • INDOOR GAMES WITH YOUR KIDS

    Clean-up race

    Make your kids help you in cleaning the house but do it in a way that they enjoy it too. Set a timer or put on a song and see who can clean the room the fastest!

  • INDOOR GAMES WITH YOUR KIDS

    Bubble bashing

    Blow bubbles and let your child try to catch them. They’ll run around a little, laugh a little, have fun and all the activity will just help them getting healthy and happy!

THE LITTLE THINGS YOU DO
November 3, 2016
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For kids, you don’t need to make huge changes in your or the family’s diet. Just make little changes in daily food. What is important is to be careful about minute things and beware about how the small things can make big differences in your child’s well being and health. Here a few tips for you to help you take care of the little things in everyday life of your little ones!

  •   THE LITTLE THINGS YOU DO

    Serve healthy

    - Add beans to soup or offer as a side dish. Be creative with what you are offering to your child. If he doesn’t like salad, don’t make him eat the whole plate. Add vegetables to his favourite noodles when you serve him snack.

  •   THE LITTLE THINGS YOU DO

    Eat good, but don’t restrict

    Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider. Yes, obesity in kids is dangerous but don’t make decisions only based on your observation. If you observe something wrong, talk to your kid’s paediatrician, tell him about the symptoms and seek professional advice.

  •   THE LITTLE THINGS YOU DO

    Try a new grain

    Experiment with brown rice, wild rice, barley, whole-wheat pasta,. Your kids will be excited to see new things to try, making them healthier, experimental in their choices and widening their taste buds. Also, this way they can have their favourite dishes without compromising on their health.

  •   THE LITTLE THINGS YOU DO

    No salt?

    Instead of removing salt from your diet, add and experiment with herbs and seasonings. If you remove salt, you’re compromising on taste which is not easy for most people. This is why people are unable to stick to healthy diets. Instead, if you replace it with alternate herbs and seasonings, you’re only altering the taste and unknowingly giving a delicious taste your dishes!

Try these little changes and tell us if they worked for you!

Heart Healthy Dips
November 1, 2016
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GARDEN FRESH TOMATO SALSA

Ingredients:
Blanched tomato: 6
Onion: 1
Green Capsicum: 1
Green chilies: 2
Cilantro: 50 grams
Lime juice: 2 tablespoon
Salt: ½ tablespoon
Black pepper: ½ tablespoon
Cumin powder: 1 tablespoon

Method:
Mix all the ingredients in a bowl.
Grind it well.
Garnish and serve.

Benefits:
Garden fresh tomato salsa is rich source of vitamin A, C and capsaicin that keeps your body and heart healthy.

BELLPEPPER YOGURT DIP

Ingredients:
Hung curd: 250 grams
Cucumber: ½ piece
Bellpepper: 1 piece
Salt: ½ tablespoon

Method:
Mix all the ingredients in a bowl.
Chill for 15 minutes.
Garnish and serve.

Benefits:
The anti-inflammatory properties in bell pepper yogurt dip lower inflammation in arteries which help prevent heart disease and diabetes.
It also lowers the risk for developing high blood pressure, which is a key risk factor for the development of heart disease and stroke.

HOMEMADE HUMMUS

Ingredients:
Chickpeas: 200 grams
Garlic cloves: 4-5
Lemon Juice: 2 tablespoon
Sesame seeds: 1 tablespoon
Salt: ½ tablespoon
Cumin powder: 1 tablespoon
Olive oil: ½ tablespoon (Optional)

Method:
Mix all the ingredients in a bowl.
Grind it well.
Pour in olive oil. (Optional)
Garnish with chilly flakes and coriander.

Benefits:
Hummus can help lower your cholesterol which in return reduces your risk of heart diseases.

https://www.youtube.com/watch?v=DMO8T-5zkdE

APPLE RABRI
October 26, 2016
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Ingredients:
Low fat milk: 3 cups
Cardamom powder: ¼ tablespoon
Nutmeg powder: a pinch
Honey: 3 tablespoon
Grated apples: 3 pieces

Method:
Heat the pan.
Pour in the milk and put in cardamom powder, nutmeg powder & honey.
Bring the content to boil and keep stirring for 15 minutes.
Mix the grated apples.
Keep stirring until thick consistency.
Garnish and serve chilled.

Benefits:
Low fat milk: Helps you intake less calories.
Cardamom powder: Packed with minerals like potassium, calcium and magnesium, which are good for your heart.
Nutmeg powder: Helps in Blood Pressure and Circulation.
Honey: Contains flavonoids, antioxidants which help reduce the risk of heart disease.
Grated apples: Help prevent LDL cholesterol from oxidizing and inhibit inflammation.

https://www.youtube.com/watch?v=96SgrucS1Zo

Follow the 80/20 rule
October 20, 2016
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The fun part of this rule is that you can indulge in your favourite treats, because let’s face it – a festive season without even tasting any of those temptations is no festive season at all. So here it is: Stick to a well-planned diet that meets your energy and nutrient requirements 80% of the time, and enjoy the fun stuff the remaining 20%.
Follow the 80/20 rule

Make your snacks healthy too
October 20, 2016
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You can’t help reaching out for a sweet, when you know this is the season of indulgence. So celebrate Good over Evil, by opting for some of the good, healthy ingredients. Use jaggery or honey instead of sugar, whole wheat grains instead of refined sooji or wheat, nuts and dried fruit to sweeten anything. You can make your regular ladoos or pedas, out of a dry-fruit-oats mix instead of all that sugar and boondi.

  • Make your snacks healthy too
  • Make your snacks healthy too
  • Make your snacks healthy too
Burn it up (and not just the diyas)
October 20, 2016
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The festival season churns out the most mouth-watering sweets and snacks, and you can’t say No. So eat them and burn them off – here’s a guide on how you can go about your Diwali day, and lose while you eat.
Burn it up (and not just the diyas)

Do: Enjoy the festival. Don’t: feel guilty.
October 20, 2016
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The best way you can enjoy this festival season – is to enjoy it. Without guilt. You’re going to eat that extra ladoo, so you may as well laugh about it. Laughing away the guilt is a surprisingly fabulous way to keep fit, that the dietician forgot to tell you about.
Do: Enjoy the festival. Don’t: feel guilty.

BAKED METHI MUTHIAS
October 19, 2016
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Ingredients:
Fenugreek (chopped): 100 grams
Bengal gram flour: ½ bowl
Whole wheat flour: ½ bowl
Green chilies: 3 pieces
Salt: ½ tablespoon
Turmeric powder: ¼ tablespoon
Garam masala: ¼ tablespoon
Ginger garlic paste: ½ tablespoon
Lemon juice: 1 tablespoon
Water: 1 bowl

Method:
Mix all the ingredients in a bowl to make its dough.
Make the roundels.
Bake at 400°F / 200°C for 7-8 minutes.
Garnish and serve hot.

Benefits:
Fenugreek: Helps to avoid hardening of the arteries (atherosclerosis).
Bengal gram flour: Has high soluble fiber content which is beneficial for heart health.
Whole wheat flour: Is a great source of dietary fiber.
Green chilies: Rich in vitamin C which lowers your risk of heart disease.
Turmeric powder: Helps in maintaining heart health by reducing cholesterol oxidation, plaque build-up, clot formation, bad cholest¬¬erol (LDL) and pro-inflammatory response.
Garam masala: Lowers sugar levels and is an amazing source of fiber which helps to keep heart problems at bay.
Ginger garlic paste: It cures clogged arteries and reduces the fats in blood.
Lemon juice: Good for people having heart problems, owing to its high potassium content.

https://www.youtube.com/watch?v=UpImonQecRo

Smoking And Pregnancy- How Does It Affect Your Heart Health
October 12, 2016
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Smoking is never good for anyone and there is never a right time, age or gender to smoke. When you are pregnant and you smoke, you are not only harming yourself but also the little life living inside you. You are not only responsible for yourself but also the one who is completely dependent on you. Here is how smoking affects you and your unborn child:

  • Smoking And Pregnancy  How Does It Affect Your Heart Health

    Asthma

    Children whose mothers smoked during pregnancy are especially vulnerable to asthma and have more risk of sudden infant death syndrome.

  • Smoking And Pregnancy  How Does It Affect Your Heart Health

    Heart Defect At Birth

    Babies whose mothers smoked in the first trimester of pregnancy are more likely to have a heart defect at birth.

  • Smoking And Pregnancy  How Does It Affect Your Heart Health

    Baby’s Growth

    One pack a day during your pregnancy can take away about half a pound from your unborn child’s weight. Stunting a baby’s growth in the womb can have negative consequences that can last for a lifetime.

  • Smoking And Pregnancy  How Does It Affect Your Heart Health

    Relatively Low IQs

    Children of pregnant smokers are much more likely to have learning disorders, behavioural problems and relatively low IQs.

  • Smoking And Pregnancy  How Does It Affect Your Heart Health

    Increases Your Baby’s Heart Rate

    Smoking during pregnancy lowers the amount of oxygen available to you and your unborn baby. It increases your baby’s heart rate and other birth defects.

  • Smoking And Pregnancy  How Does It Affect Your Heart Health

    Respiratory Problems

    It increases your chances of miscarriage and still birth and your baby’s risk of developing respiratory problems.

  • Smoking And Pregnancy  How Does It Affect Your Heart Health

    Reduce Fertility

    IN FACT Smoking before pregnancy is dangerous too. It can reduce your chances of getting pregnant. Smoking is known to reduce fertility in both men and women.

There is no safe level or amount of smoking. Every cigarette you smoke transfers harmful chemicals to your kid while damaging your health. If you haven’t quit yet, do it now. Quitting at any time during pregnancy is likely to reduce the bad effects and risks you are putting your baby at. Remember, it’s not only about you; it’s about another life that is totally dependent on you. You cannot do this to him. You cannot do this to yourself.

Quit smoking, start living!

Heart Smart Tips for Travellers
October 12, 2016
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Just because you have a cardiovascular situation doesn’t mean that you should avoid travelling altogether. However, it does affect your situation and there are some things that you need to take care of. Also consult your doctor for any specific things he might want you to take care of. Here are a few heart smart tips for you:

  • Heart Smart Tips for Travellers

    Well Equipped

    The first and foremost step is to be well equipped for your vacation and business trip just as you would be at home. Make sure that you have your medicines, blood sugar checking machine and the likes.

  • Heart Smart Tips for Travellers

    Medical Facility

    Make sure where you’re going, there is a medical facility at your destination. Know what your health insurance covers. Does it require taking your medical records with you? Do that, if required. Be well prepared.

  • Heart Smart Tips for Travellers

    Best to Travel- By Air or Train

    Know what suits you best to travel- by air or train. High altitudes can make you more symptomatic if you have coronary heart disease. Because of the disease, your heart has to work harder if you already have blockage.

  • Heart Smart Tips for Travellers

    For Symptoms

    Watch out for symptoms. Notice if you have shortness of breath or other symptoms that could indicate your shift from a stable to unstable position. It is better if you don’t travel alone. Travel with someone who can help you if you in times of need, and who knows about your disease and its proper medication.

  • Heart Smart Tips for Travellers

    Accommodation

    Stay in an accommodation that’s easy to reach and is close to any amenities you might need. Talk to the hotel or guest house staff in advance about your condition.

  • Heart Smart Tips for Travellers

    To Consult Your Doctor

    If you are going for a holiday, choose your vacation thoughtfully. Don’t go to hilly areas and don’t indulge in activities that are too vigorous unless you’re confident that you’re recovered and are fit enough for that level of activity. Even for this, you may want to consult your doctor.

No disease tells you to stop enjoying or living your life completely. However, if you are not careful, you may have to suffer the repercussions! Stay safe, stay healthy!

How Laughter and Anger Affect Your Heart
October 12, 2016
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Everyone says laughter is the best medicine. You might have also heard a lot of times that stress is bad for your health, especially heart health. Here are 6 facts to prove why they are believed to be so:

How Laughter and Anger Affect Your Heart

Not all laughter or stress related after effects are direct. Sometimes, your lifestyle impacts your health and well being in an indirect way that you may not see, but can definitely experience in subtleties. This is the reason why sometimes, despite having a nutritional diet or active lifestyle, we tend to fall ill and are unable to recognize the reason. So say goodbye to stress, laugh more, enjoy your life, be thankful for each moment and take care of your health! Happy Living!

Sodium And Heart Health
October 7, 2016
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It is believed, and proven by research that sodium from salt can be harmful for your heart. But there are so many people out there with so many opinions and advices that one can get easily disappointed. How much sodium is good? Should you stop eating salt at all? Does eating salt mean you will get a heart attack?

Well, worry not. Here are some facts you need to know that will answer all your questions:

  • Sodium And Heart Health

    Why is excess sodium bad?

    The kidneys have trouble keeping the excess sodium in the bloodstream. The body then holds water to dilute the sodium. This way, the amount of fluid and volume of blood increases which puts more pressure on the blood vessels. As a result, it can lead to high blood pressure, heart attack and stroke. High blood pressure is one of the leading causes of cardiovascular disease. It causes 2/3rds of all heart strokes and 50% of heart disease. In fact, higher intake of salt, sodium or salty foods is linked to an increase in stomach cancer as well. People who eat high sodium, low potassium diets have a high risk of dying of a heart attack or other related diseases.

  • Sodium And Heart Health

    Who is at high risk of developing salt related health problems?

    Well, according to research people who have high or slightly elevated blood pressure, people who have diabetes, and generally everyone over the age of 50 is likely to be at risk.

  • Sodium And Heart Health

    What can we do?

    A dietary change can help you lower your risk. Eat more fresh fruits and green vegetables, which are naturally high potassium and low in sodium. Eat less bread, cheese and processed meat or other processed foods.

So you don’t need to eradicate salt from your meals. Just be careful, have foods with potassium and remember that excess of everything is bad! Eat Wise, Live Healthy!

Almond Walnut Sabudana – Heart Healthy Recipe
October 6, 2016
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Benefits

Sabudana is a good source of protein, which helps with muscle building, healing and strengthening. So vegetarians, turn to sabudana for your daily protein intake. Tapioca is rich in iron and calcium, which helps maintain bone health.

Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Recipe

1. Soak Sabudana for 5 hrs.
2. Heat Extra Virgin Olive Oil in a pan
3. Add cumin to it
4. Sauté Sweet Potato and add Rock Salt, Garam Masala & Red Chili powder
5. Cook for 15 mins until color changes to brown
6. Pour Lemon Juice, garnish with almonds & Walnut
Serve Hot

Sugar’s Not So Sweet
September 22, 2016
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High sugar levels raise blood pressure and cause the liver to release harmful fats into the body. The risk of suffering from heart disease rises in tandem with sugar intake. What increases sugar levels? How do we control sugar levels?
Sugar’s Not So Sweet

Ready, Steady, Stay.
September 22, 2016
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High blood pressure can severely damage your arteries and blood vessels. It makes artery walls thicker, and over time this increases blood pressure further, leading to a sudden heart attack. How do we maintain safe blood pressure levels?
Ready, Steady, Stay.

Ways to Bid Goodbye to Stress
September 22, 2016
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When you’re stressed, the hormone cortisol is released into your bloodstream, increasing blood pressure, cholesterol and triglycerides. This narrows the arteries to the heart, and increases the risk of heart damage.
Ways to Bid Goodbye to Stress

Cholesterol Truths
September 22, 2016
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High levels of triglycerides, and LDL cholesterol reduce blood flow to the heart. In severe cases, these arteries can become blocked and cause serious heart damage. How do we lower bad LDL cholesterol levels through food?
Cholesterol Truths

Why Going Vegetarian Is Good For Your Heart Health
September 13, 2016
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Research shows that a vegetarian diet can have positive effects on your heart health and can reduce your risk of a heart disease. A vegetarian diet can reduce your risk of metabolic syndrome, which puts you at a greater risk for heart disease, diabetes and stroke.

Here are a few benefits of a vegetarian diet:

  • Why Going Vegetarian Is Good For Your Heart Health

    More Fibre

    A vegetarian diet is rich in fibre from fruits, vegetables and grains. A high fibre diet improves cholesterol by lowering bad cholesterol (LDL), which in turn is good for your heart health.

  • Why Going Vegetarian Is Good For Your Heart Health

    Eliminates Fats

    A vegetarian diet eliminates the fat you could have had from animal products. This helps you prevent consuming those extra calories. Fewer calories also meanslower risk of obesity. This will help you feel lighter and more active, making it good for your heart health.

  • Why Going Vegetarian Is Good For Your Heart Health

    Fruits and Vegetables

    Fresh fruits and leafy green vegetables are rich in Vitamin C and other antioxidants that help protect against heart disease.

  • Why Going Vegetarian Is Good For Your Heart Health

    Cholesterol and Protein

    The proteins that are provided by animal products are substituted by legumes and beans in a vegetarian diet. This makes a vegetarian diet very low in saturated fats and cholesterol and hence is good for your heart!

For a healthy vegetarian diet, have vegetables in each meal, get around nine servings of fruits & vegetables every day, and have more nutrient rich vegetables like the leafy green ones. Small changes in your diet can reap you big benefits! Have a healthy and happy heart!

What is Heart Disease
September 13, 2016
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Heart Disease is one of the leading causes of deaths in the country today. To see yourself lead a healthy life, it is important to know about and prevent heart disease. Here are a few things you must know about heart disease and what causes it:

  • What is Heart Disease

    Meaning

    To state simply, Heart disease is an umbrella term for any kind of disease or disorder that affects the heart. It means the same as ‘cardiac disease’ but not ‘cardiovascular disease’. When one says ‘cardiovascular disease’, it refers to disorders of the heart as well as the blood vessels. On the other hand, ‘heart disease’ or ‘cardiac disease’ refers to just the heart.

  • What is Heart Disease

    Causes

    Heart Disease is caused by an inflammatory process resulting from different factors. Cholesterol, nicotine (smoking) and glucose (Blood sugar) are some of the main factors.

    Irritants like these can inflame the delicate lining of the arteries. In response to this inflammation, the arteries start to form plaque.

  • What is Heart Disease

    How does a heart attack occur?

    Well, a heart attack occurs when this plaque becomes so inflamed that it ruptures. It breaks off and forms a clot that blocks the artery and hence, the blood flow to the heart is cut.

    Sometimes the blockage leads to a fatal rhythm problem and death. If not, then the patient is rushed to the hospital and a drug is given to dissolve that clot, angioplasty to open up the artery, or surgery.

  • What is Heart Disease

    Prevention

    As they say, prevention is always better than cure! It is true that heart disease can also occur to people who seem perfectly healthy, but it doesn’t mean that we can’t do anything to prevent it. Keep your heart healthy with these 5 simple tips: Eat Healthy, Be Active, Quit Smoking, Beat Stress, Get A Heart Check.

Heart Healthy Tips For Women
September 2, 2016
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Whether you’re a homemaker or a working woman handling both work and home, you usually have to work round the clock leaving no time for yourself. It is also seen that when it comes to health, women tend to be more ignorant than men. Therefore, it is extremely important for you women to not only know what is good or bad for your heart health but also to follow a healthy lifestyle. Here are a few tips that can help you have a healthy heart-

  • Heart Healthy Tips For Women

    Exercise

    Each day, try to take out time for exercise or yoga. You can also take walks- at least 5000-10000 steps every day. A simple physical activity every day is enough to keep you fit.

  • Heart Healthy Tips For Women

    Nutrients!

    Your body needs essential nutrients to ward off disease. Having fruits, vegetables, milk every day, along with other healthy options in your diet is the best way to get that nutrition.

  • Heart Healthy Tips For Women

    BMI

    Calculate your Body-Mass Index. It is important to maintain a healthy BMI. If you tend to accumulate more weight in the middle body portion, increase protein in your diet and decrease carbohydrates. It will help.

  • Heart Healthy Tips For Women

    Know your data!

    Visit your doctor , to know about your heart health. Get your cholesterol level, blood pressure, body mass index, glucose levels checked and discuss about your current activity levels so your doctor can advise accordingly. If you have a family history, discuss that too.

Do what needs to be done, and prevent heart disease! Healthy living, ladies!

SIMPLE 5 SOLUTIONS
September 2, 2016
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‘Heart Attack’ – the word itself is enough to alarm you and care for your health. Though a fatal disease, the prevention is quite simple. By following our SIMPLE 5 SOLUTIONS, you can lower your risk of a heart attack by many times.

  • SIMPLE 5 SOLUTIONS

    Eat Healthy

    A nutritious diet is the first and foremost step for not only a healthy heart but a healthy self. Food with excess fat, cholesterol, or unmeasured nutrients can lead to obesity, nutritional deficiencies or even blocked arteries!

  • SIMPLE 5 SOLUTIONS

    Be Active

    We eat food to get energy. Our body uses the nutrients from the food to create energy that helps us get through our work all day. Now if we don’t use this energy to its optimum level, or keep lazing around, the system gets messed up. Most of the work now-a-days requires lesser physical activity and has made us sedentary. When our body isn’t able to perform how it is supposed to, it invites diseases. Something seeming as small as lethargy or being overweight, can turn into fatal diseases. Not being active in fact is one of the main causes that can lead to a heart disease.

  • SIMPLE 5 SOLUTIONS

    Quit Smoking

    You know that smoking can cause cancer. But what you didn’t know is that nicotine from cigarettes and tobacco is one of the worst things for your heart too! If you want to live a healthy life, and have a healthy heart- Quit today. The longer you keep smoking, the worse your heart health becomes.

  • SIMPLE 5 SOLUTIONS

    Beat Stress

    In the hustle bustle of our busy lives, it is impossible to avoid stress. However, when this stress becomes too much, it can be very dangerous for your heart. It can lead to depression, high BP, binge eating, smoking, drinking and other factors which are harmful for your heart.

  • SIMPLE 5 SOLUTIONS

    Get A Heart Check

    No one knows it better than the doctor! It is possible that sometimes you are taking all the preventive measures you know and still fall ill. This is because how much ever do we try; we can’t know what’s going on inside our body. Hence, keep a tab on all of it by getting regular heart check ups. Talk to your doctor about the risks and measures you can take, to keep a check those risks.

Living well with a heart disease
August 26, 2016
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If you’re suffering from heart disease, you would know that it’s not only important to cure your current disease but also to prevent it from occurring ever again. And for this, it is sobering, yet important, to realize that the condition of your blood vessels will steadily worsen unless you make changes in your daily habits.

  • Living well with a heart disease

    Speak Up

    Tell your doctor that you want to keep your heart disease from getting worse and would like help in achieving that goal. Ask questions about your chances of having a first heart attack or a repeat heart attack, your risk of other heart complications, and ways to lower those risks. If you haven’t done so already, ask for tests that will determine your personal risk factors.

  • Living well with a heart disease

    Be Honest

    When your doctor asks you questions, answer them as honestly and fully as you can. While certain topics may seem quite personal, discussing them openly can help your doctor work with you more effectively to manage your heart condition.

  • Living well with a heart disease

    Keep it simple

    If you don’t understand something your doctor says, ask for an explanation in plain language. Be especially sure you understand how to make the lifestyle changes your doctor recommends, as well as why and how to take each medication you’re given.

Foods You Should Reduce For A Healthy Heart
August 26, 2016
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If you are watching your heart health, the following foods should not make it in your meal plan very often. In fact, if you can cut them out of your diet, your heart will be even healthier.

  • Foods You Should Reduce For A Healthy Heart

    Processed meats

    How much to eat: If not unavoidable, maximum of 2 servings per week shouldn’t harm.
    One Serving size: 50-60gms
    Why it harms the heart. It is highly likely that the high levels of salt and preservatives found in processed meats lead to heart problems.

  • Foods You Should Reduce For A Healthy Heart

    Highly refined and processed grains and carbohydrates

    How much to eat: Foods like these are difficult to completely cut from your diet. Hence, you should have only the smallest servings possible. Having one small serving each day won’t be harmful. Keep a check on the size of the serving though:
    Serving size: 30 gms
    Why it harms the heart. Refined or processed foods include white bread, white rice, low-fiber breakfast cereals, sweets. High levels of processing removes many of the healthy components in whole grains, such as dietary fiber, minerals, phytochemicals, and fatty acids.

  • Foods You Should Reduce For A Healthy Heart

    Soft drinks and other sugary drinks

    How much to eat: Preferably none
    Why it harms the heart. Sugary drinks have all the same ill effects on the heart as highly refined and processed carbohydrates. In addition to the other harms of highly refined and processed carbohydrates, sugary drinks also increase your chances of weight gain.

FIGHT FOR FRESH AIR
August 16, 2016
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We know smoking is bad for us. Yet it’s one of the hardest habits to kick. On an average, people take at least seven attempts to quit. Here we list some techniques to help aid your fight.
FIGHT FOR FRESH AIR

IF YOU CAN’T MEASURE IT, YOU CAN’T MANAGE IT
August 16, 2016
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It’s one of the oldest sayings in commerce, and it holds true for our hearts too. Do you know your resting heart beat? Do you have an irregular heart rhythm? Knowing this vital information will help you develop a plan to work towards a healthy heart.

And the solution is simple. In this era of technology it’s possible to have this information at our fingertips via wearable technology and apps on your mobile phone. Here are some of the best options.
IF YOU CAN’T MEASURE IT, YOU CAN’T MANAGE IT

TASTE FREEDOM
August 16, 2016
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What we eat makes us who we are and Indian food has a good health history. It’s rich in spices like turmeric and cinnamon and vegetable staples such as ginger, fenugreek and garlic, which are all known to improve heart health. Here are some great ways to incorporate healthy ingredients into your diet.
TASTE FREEDOM

SLEEP TO BEAT STRESS
August 16, 2016
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Everyone gets stressed. It’s a part of daily life. And the natural elixir is sleep. However, urban Indians are depriving themselves. Research has found that urban Indians now sleep an average of six and a half hours, which is well below the recommended eight to ten hours we need every night. Sleep matters. And here’s why.
SLEEP TO BEAT STRESS

MARCH FOR INDEPENDENCE
August 16, 2016
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30 minutes of exercise a day. That’s all it takes to lower cholesterol, blood pressure and your risk of heart disease. And it’s easier than you think. Plan it into your day. Make it a part of your routine. Read our tips on how.
MARCH FOR INDEPENDENCE

WARNING: HOW YOU’RE CAUSING DESTRUCTION TO YOUR HEART
August 16, 2016
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Protection is always more difficult than destruction. This is true for your heart health too. Here are a few actions that are wrecking your heart health without you even realizing it. To have a healthy heart and a long healthy life, beware of these habits and fix them!

  • WARNING: HOW YOU’RE CAUSING DESTRUCTION TO YOUR HEART

    Sit, Sit and Keep Sitting

    It’s so easy to be lazy, right? Travel in your car, sit at your desk all day, travel back, sit at your dining table, then your bed and the day ends! Easy, and very very harmful for your heart and body. Inactive people are twice more likely to develop heart diseases than active people.

    How to Fix it?
    When one says ‘active’ you might think we want you to go for a morning jog, an evening walk, do yoga, exercises, and all that you dread from. Well, getting ‘active’ takes a lot less than you think. It means getting up from the chair and walking around a little in your office, going for a walk either in the morning or in evening, taking the stairs every time you can, and not being lazy.

  • WARNING: HOW YOU’RE CAUSING DESTRUCTION TO YOUR HEART

    Don’t listen to your heart

    Have you heard that little voice that rings in your head when you have too much pizza or French fries? That, and the heavy feeling next morning? The way you feel tired even though you didn’t do anything that day? Or how you can’t sit straight for long hours and experience discomfort in your back and shoulders? Well, all these are the voices from your heart. These are signs that you are wrecking your heart and are inviting heart disease. Ignoring these little symptoms will lead you to only one destination: Heart Disease.

    How to Fix it?
    This is pretty easy. Be Active, don’t be lazy or seated for long hours; eat healthy, avoid fried and junk food; don’t smoke, and last but not the least, listen to your heart!

    Beware of these symptoms, change your habits and be healthy!

Off-Beat Ways To Ward Off Heart Attacks
August 1, 2016
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We already know that a healthy diet and not smoking are important for a healthy heart. Also, controlling the traditional risk factors such as family history and high cholesterol, are all central to preventing heart disease. But there are some more simple ways you didn’t know can help decrease your chances of a heart attack:

  • Off Beat Ways To Ward Off Heart Attacks

    Seek Treatment for Depression

    Depression and stress often go hand in hand with heart disease. Since depression starts in the brain, it’s a dysfunction in the unconscious nervous system, which regulates blood pressure and heart rate.

  • Off Beat Ways To Ward Off Heart Attacks

    Find a Hobby

    Contrary to popular beliefs, hobbies aren’t just to pass the time or done for pleasure. Hobbies take your mind off depressive thoughts because you’re focusing on something positive. Plus, they tend to make people less sedentary.

  • Off Beat Ways To Ward Off Heart Attacks

    Hit the Sleep Spot

    The ideal nightly sleep time is seven to eight hours. People who sleep more than eight hours have a higher incidence of high blood pressure. People with lesser sleep are prone to anxieties and depressions.

  • Off Beat Ways To Ward Off Heart Attacks

    Embrace Your Spirituality

    People who practice meditation and spirituality are less prone to stress. Meditative and other spiritual practices can help you control negative thoughts and anxiety, and become calmer and happier. It has also shown to boost endorphins and lower the blood pressure, all of which contribute to a healthier heart.

Why should you exercise?
July 18, 2016
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If you watch what you eat, you’re doing everything you need to stay heart-healthy, right? Well, that’s only half of it. Even if you watch your diet and avoid high-fat, empty-calorie foods, you’re still at risk for heart disease if you don’t exercise. And then, exercise offers a host of other benefits. If you’re still wondering, this is why you should exercise:

  • Why should you exercise?

    Exercise lowers blood pressure

    When your heart is stronger due to exercise, it takes less effort for it to pump blood throughout your body, which in turn means there’s not as much force on your arteries. And when the force on your arteries is lowered, your blood pressure is lower too.

  • Why should you exercise?

    Exercise improves circulation

    For your body to operate at its full potential, your blood circulation needs to be good. Regular aerobic exercise can improve circulation and help prevent heart disease.

  • Why should you exercise?

    Exercise helps you lose weight

    If you’re overweight and especially if a lot of the fat is around your middle, which doctors call having an “apple shape” — you’re at higher risk for heart disease and stroke. Exercise helps in burning calories.

  • Why should you exercise?

    Exercise helps you sleep better

    As anyone who’s turned in after a full day of skiing or swimming can attest, as soon as you start exercising, your sleep habits improve too. Lack of sleep has been linked to high blood pressure, increased stress, and irregular heartbeat- all adding to the risk of heart disease. Exercising is extremely beneficial in providing quality sleep and thus also improving heart health.

  • Why should you exercise?

    Exercise helps reduce stress

    Stress has been linked to high blood pressure, chest pain, and an irregular heartbeat, among other heart problems. Vigorous, sustained exercise releases “feel-good” hormones that can help you reduce stress which in turn lowers your risk of heart disease.

Getting yourself active
July 18, 2016
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Exercise strengthens the heart muscle and helps keep weight, cholesterol, and blood pressure at healthy levels. It can also reduce arterial inflammation, decreasing the risk of heart-attack and slowing the progression of heart disease. Exercise advice differs depending on your goal. Pick the category below that seems right for you:

  • Getting yourself active

    To get started

    It doesn’t really matter what you do as long as you do something. The most popular option is walking. But if you find that boring, try biking or joining a gym.

  • Getting yourself active

    To get back in shape

    Even if your days of fast-paced tennis are but a memory, resuming exercise can restore your fitness. But to protect yourself, don’t go back to the routines of your youth. It is advisable to adjust your goals and expectations. Instead of aiming for a marathon, start by 300 m race.

  • Getting yourself active

    To lose excess weight

    You need to combine physical activity with dietary changes if you expect to lose weight. And you have to make it a regular part of your life, preferably at least an hour a day of brisk walking or its equivalent.

  • Getting yourself active

    To kick it up a notch

    People who are already physically active can get additional and more extensive health and fitness benefits by becoming even more active. One method to give your exercise routine a boost is interval training—adding spurts of higher intensity to exercises you’re already doing. Add variety to your workouts by joining a yoga or a dance class.

Exercises for Healthy Heart
July 18, 2016
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Worried about heart diseases? Just resort to these simple, fun cardiovascular exercises to unlock the solution for your heart problems. The cardiovascular exercises get your heart pumping, balance blood flow and also improves your air intake. Jogging, cycling, brisk walking or aerobics can be the starting point.

  • Exercises for Healthy Heart

    Aerobic

    Aerobic exercises to curb heart diseases. Aerobic exercise improves heart and lung fitness and can impact many of the risk factors for heart disease

  • Exercises for Healthy Heart

    Walking

    Walking is a low-impact exercise that’s safely accessible to adults of most fitness levels. Regular, brisk walking can lower your risk of heart attack. It can also lower your chances of developing other chronic health conditions.

  • Exercises for Healthy Heart

    Swimming

    Swimming offers a great workout for your heart and lungs. It also trains your body to use oxygen more efficiently. This can help lower your resting heart rate and breathing rate.

  • Exercises for Healthy Heart

    Cycling

    Stationary biking provides the same heart-health benefits as outdoor biking, while offering a safer environment for developing your skills.

  • Exercises for Healthy Heart

    Dancing

    Dancing your way to heart health makes for a rhythmic and aerobic exercise routine. All you need is good footwear, some space, and music that motivates you. You can dance with others in a class such as Zumba or at home by yourself.

Guilt-Free Pleasures
July 12, 2016
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It’s only natural to enjoy a treat. And you should, too. But wouldn’t it be better if you could relish your treat having already burnt the calories. Here, we’ll help you find your path to guilt-free pleasure.

Guilt Free Pleasures

Fitness Chart For Beginners
July 12, 2016
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Level I: 6 sets

Level II: 8 sets

Level III: 10 sets

Up to 2 minutes rest between each set
Fitness Chart For Beginners

Exercise Facts Not Fiction
July 12, 2016
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In this digital age, information is at our fingertips. However, much of this information could be incorrect. Here are some common myths you need to know about.

Exercise Facts Not Fiction

Tread With Caution
July 12, 2016
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For those who have had previous issues concerning their heart health, we would recommend you speak to your doctor first. After which, we would recommend some of the following exercises.
Tread With Caution

Exercise For All Ages
July 12, 2016
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Everyone can benefit from exercise-young children, teenagers, adults and the elderly. Find out how much activity is most suitable for your age group.

Exercise For All Ages

TENNIS- Sport That Heart Enjoys
July 4, 2016
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Those who play tennis regularly tend to lose excessive amount of body fat making them lean, strong and fit. It also keeps their lipid profile in check, never allowing cholesterol to cross the limit. This greatly decreases the chances of severe and fatal disease like myocardial infarction, commonly known as heart attack and other severe cardiovascular problems. This helps you lead an entertaining and stress free life.

  • TENNIS  Sport That Heart Enjoys

    Game for all

    Playing tennis gets you moving, and moving is good for the body and the mind. One of the great things about tennis is that it’s a sport that can be played at nearly any age and at any skill level.

  • TENNIS  Sport That Heart Enjoys

    Improved aerobic health

    Tennis improves aerobic health by increasing your oxygen in-take while playing, making your heart race better. It also aids in the development of numerous capillaries and capillary beds within the muscles so that your muscles can have a greater blood supply and flow.

  • TENNIS  Sport That Heart Enjoys

    Enhances flexibility, balance and coordination

    Tennis requires the cooperation of the whole body. The feet maneuver you into the right position, the arms and hands position the racquet to make contact with the ball, and the torso and legs provide the power to send the ball flying over the net. All these factors come together every time you hit the ball, and each shot takes flexibility, coordination and balance. Flexibility is great because it can give you a wider range of motion, help prevent injuries and even reduce muscle strain

  • TENNIS  Sport That Heart Enjoys

    Heart healthy

    Tennis great Bjorn Borg accurately characterized a tennis match as “a thousand little sprints.” The quick anaerobic movements the sport demands burns fat, increases your heart rate and promotes higher energy levels. A typical tennis match can last anywhere from one to two hours and at intervals that are optimal for improving cardiovascular health, which is essential for lowering your risk of heart disease, heart attack and stroke.

Understanding The Stress Hormone Cortisol
June 15, 2016
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Also known as the “stress hormone,” cortisol increases in the blood as an individual feels either physical, emotional or mental stress. High levels of cortisol in the blood may cause certain chemical imbalances in the body and result in increased appetite, weight gain and for some, an increased risk of stroke or cardiovascular conditions caused by increase of fat deposits in the blood vessels. It’s possible to lower high cortisol levels in the blood naturally.
Understanding The Stress Hormone Cortisol

De-stress in 5 minutes
June 15, 2016
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Here are a few scientific tips to help you relax faster.
De stress in 5 minutes

Identifying the signs of Stress
June 15, 2016
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To be able to effectively manage stress, you need to be able to spot the early signs. Here are a few tell-tale signs of stress.
Identifying the signs of Stress

4 Healthy Heart / Stress Busting Lunch Recipes
June 15, 2016
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If you’re preparing food to pack for lunch, look for ways to adjust your recipes to cut back on bad cholesterol and saturated fats and replace ingredients with those that are naturally stress busting. This will keep your heart healthy and starve your stress of the food its loves.
4 Healthy Heart / Stress Busting Lunch Recipes

Heart health food in office
June 11, 2016
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What you eat all day doesn’t just impact your health and weight; it affects yourproductivity, too. Luckily, there are plenty of quick, easy, and inexpensive healthy snack options.

  • Heart health food in office

    Almonds

    Almonds are a great source of protein and healthy fat that is satisfying.

  • Heart health food in office

    Low-fat Popcorn

    This low-calorie snack will satisfy your craving for something salty and crunchy, and it’s also a good source of fiber.

  • Heart health food in office

    Fresh Fruit

    Fruits are packed with vitamins and minerals, and are full of great natural sweetness, They are also a great source of antioxidants needed for a stronger immune system and a better performance at work.

  • Heart health food in office

    Dry Cereal

    The brain draws nearly all its energy from glucose, which is the most important simple sugar in human metabolism. Consumption of low glycemic index foods like bran flakes will release glucose at a slow rate in the bloodstream, which will minimize blood sugar swings and optimize brainpower and mental focus.

  • Heart health food in office

    Sprouts

    Controlling hypertension is one of the most effective health benefits of sprouts and must be included in the high blood pressure diet chart. Most of the heart and blood pressure problems are due to excess intake of sodium. Eating sprouts will regulate blood pressure levels, as sprouts are free from sodium which helps our body to reduce high blood pressure, hypertension and other heart related problems.

Adopting a Heart-Healthy Lifestyle
May 23, 2016
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Feel your heart beating faster, when you’re nervous or wrench a little, when you watch a sad movie? These feelings are common, but not all matters of the heart are about emotions or what you feel. Ensuring you have the best for your heart is not as difficult as it sounds! You can do so by adopting a heart-healthy lifestyle. You can adopt one of these to be heart – healthy.

  • Adopting a Heart Healthy Lifestyle

    A diet for the heart

    A healthy lifestyle starts from a hearty diet; one with all the right nutrients! When deciding what to eat, remember to find food with more fiber and less salt, sugar and fats. You can go for Avocado , best source of fiber and low on sodium content.

  • Adopting a Heart Healthy Lifestyle

    Work up a sweat

    Regular exercise has shown to decrease the risk of developing heart diseases, lower blood pressure, and reduce body fat and glucose levels.

    It’s never too late to start your exercise regime – just 30 minutes of physical activities daily is all you need. For busy individuals, taking the stairs, doing household chores or walking to nearby places can also be a form of exercise!

  • Adopting a Heart Healthy Lifestyle

    Supplementing your heart’s health

    If you’re looking for supplements that can support heart health, here are some you may wish to onsider.

    • Fish oil
    • Red yeast rice
    • Co-enzyme Q10
    • Green tea extracts
    • Plant sterols
    • Vitamin B complex with folic acid and fibre

If you are on any long-term medication for heart diseases, you should consult a pharmacist or doctor before you purchase any health supplement.

Solution Lies In Your Kitchen
May 18, 2016
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This no tobacco day, quit smoking with the aid of food. Solution to this habit lies in your kitchen.

  • Solution Lies In Your Kitchen

    Cinnamon

    Simply inhaling deeply on a cinnamon stick mimics the deep drag on a flavourful cigarette. You can chew on a small piece of cinnamon stick to curb your cravings.

  • Solution Lies In Your Kitchen

    Ginger

    This root is very good to curb all urges for smokers. Grind one piece of ginger, mix it with a spoon of sugar and consume it. It will help you to forget about smoking.

  • Solution Lies In Your Kitchen

    Milk

    It is said that milk is a very effective in quitting smoking. Drinking a glass of milk every day an hour before your normal smoke time will do you good.

  • Solution Lies In Your Kitchen

    Vegetables

    There are some vegetables which help smokers the most to quit smoking. Veggies like cauliflower, broccoli, brussel sprouts, and cabbage are good.

Health Benefits of quitting smoking
May 12, 2016
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The great thing about quitting smoking is that you feel the difference immediately. Some benefits show up as quickly as within a few days of quitting. Here are some of the immediate benefits of quitting smoking.
Health Benefits of quitting smoking

Tips to Quit Smoking
May 12, 2016
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Quitting smoking is one of the hardest things that most former smokers have ever done. Common fears and misconceptions about quitting smoking can make things even more difficult for potential quitters. Here are some myths and facts surrounding smoking.
Tips to Quit Smoking

Motivation to Quit Smoking
May 12, 2016
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You’ve heard all about cancer, heart disease and all the other reasons to quit smoking. Here are some more lesser known, but equally strong reasons to quit.
Motivation to Quit Smoking

Foods to Help you Quit
May 12, 2016
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While you’re trying to quit, always remember that there are little things that help you stay with your resolution to quit. One of these, is food. Here are some foods that help you stay away from cigarettes.
Foods to Help you Quit

MAKE TODAY YOUR DAY
May 6, 2016
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Why wait for tomorrow when you can quit today!!! If you really want to quit smoking, just replace the word TOMORROW with TODAY and LATER with NOW.

Here is how you should plan your quitting.

  • MAKE TODAY YOUR DAY

    Set a date

    Pick a day and time in the near future that you expect to be relatively stress-free so you can prepare to quit smoking. Consider why you want to stop smoking and jot the reasons down. You can refer to them once you quit when you get a craving

  • MAKE TODAY YOUR DAY

    Identify your triggers

    You’ll be most tempted to smoke during the same times you do now. Knowing your habits and what situations may set off a craving will help you plan ahead for distractions. It’s expected that you’ll experience nicotine cravings as your body begins to go through withdrawal. The good news is that cravings aren’t endless. They generally last for five minutes and no longer than 10.

  • MAKE TODAY YOUR DAY

    Distract yourself

    Keep celery stalks, carrot sticks, nuts, or gum handy to give your mouth something to do when cravings occur and  talk to your doctor about cessation medications: If you’re not sure you can go cold turkey, don’t.

  • MAKE TODAY YOUR DAY

    Reward yourself

    With all the money you’ll save by not buying tobacco, you can buy new clothes, splurge on dinner, or start a new hobby.

Health Tips for Teens
April 29, 2016
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Teenage is the time to have fun, but also to build the foundation of your health for a long
life. Here are a few things you need to understand in this age:

  • Health Tips for Teens

    You control

    While we’re busy blaming restaurants and take out joints for the junk that goes in us, we should understand that we have the power to control what we do and do not eat. So keep a check, have junk once in a while, but don’t close your eyes on what do you eat every day.

  • Health Tips for Teens

    It’s never too late

    Even if you've spent your childhood on a diet of cold drinks and chips, it's not too late to make a change to get your body in a better shape. It takes only two weeks to form a habit, so start now, start today and you will see the changes soon enough.

  • Health Tips for Teens

    Sleep seven-and- a-half to eight hours a night

    It’s the simplest. Have a sleep time of 7 to 8 hours. Not less, nor more. And while you’re preparing to sleep, keep away your smartphones or any electronic device. Wake up with a fresh body, a fresh mind to start a new healthy day!

Tips for healthy living in summer
April 7, 2016
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Well, since summers are almost here, we thought of making summers a little easy for you with our quick tips!

  • Tips for healthy living in summer

    Stay Hydrated

    Skin cells contain mostly water, and if you’re dehydrated, skin can look and feel parched. Carry a water bottle with you all day, everywhere you go, and make sure you’re hydrated.

  • Tips for healthy living in summer

    Celebrate Summer’s Bounty

    For anyone who enjoys eating and cooking delicacies, summer is the perfect time! It is the best time to experiment with your ingredients for salads, juices and various dishes! So put on your chef’s cap and enter the kitchen!Try with some never had before ingredients, make some cool colourful dishes for your summer picnic and there you go!

  • Tips for healthy living in summer

    Get Smoother Skin

    with fresh fruits in town, make some salad for the body, and make some scrubs for the skin! After all, a healthy skin is a part of a healthy body!

  • Tips for healthy living in summer

    Tomatoes

    Eating somered in summers may help save your skin from turning red. It helps you keep hydrated and also protects your skin against sunburn and tan. So have some tomato juice while you’re at it!

Fit with Fibre
April 1, 2016
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Did you know that fiber-found in chapathis, brown rice, raw vegetables and grain, like ragi, millet and so on, has huge health benefits? They can actually lower your risk of heart disease and help you stay slim. According to nutrition experts, you need to eat at least 21-38 grams of fiber in a day. Here are some tips to ensure you get the right amount.
Fit with Fibre

Eat A Rainbow
April 1, 2016
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Fruits and vegetables are low in calories and full of nutrients. They are packed with vitamins, minerals, antioxidants, and fiber. Include as much variety as you can and get the minimum five servings of fruits and vegetables a day. These will keep you healthy.
The more colourful your choices are, like orange, apple, brinjal, cherries and so on, the more antioxidants and nutrients they seem to have. Just add fruit or chopped vegetables to your breakfast or carry them to have as a snack later in the day to get your day’s worth.
Eat A Rainbow

Give Up Sugar
April 1, 2016
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Doctors are calling sugar a “white poison” nowadays. With no nutritional value, it just causes health problems such as obesity, diabetes, depression and even increase in suicidal behavior by young people. Here is what you can do to eliminate it from your diet.
 Give Up Sugar

Easy Tips to Plan Your Diet
April 1, 2016
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Take baby steps towards your eating healthy goals. To start with, make sure you have done everything to avoid having a setback. Planning is everything!
Easy Tips to Plan Your Diet

4 Health Tips For The Indian Super Woman.
March 29, 2016
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20s is the time to enjoy life, 30s to work and earn and 40s is the age to pay attention to your health before it’s too late! Here are a few tips to help you take care of your body and health in your 40s!

  • 4 Health Tips For The Indian Super Woman.

    Jump start your metabolism

    Start strength training to give a quick start to your metabolism. Strength training for 6 months can increase your resting metabolism, so you’ll burn more calories even while you’re sitting.

  • 4 Health Tips For The Indian Super Woman.

    Boost calcium and vitamin D

    40s is also the age when you should pay attention to your bones. So have foods rich in calcium as well as Vitamin D. For this, have milk, broccoli, spinach, and onions.

  • 4 Health Tips For The Indian Super Woman.

    Practice stress control

    Stress can be linked to mood, back ache, head ache and even long term heart diseases. Stay active, happy and stress free! Take long walks, have time with your pets, talk to people around you like your neighbors or colleagues, and don’t let anything disrupt your mental peace.

  • 4 Health Tips For The Indian Super Woman.

    Get essential checkups

    During our 20s and 30s, we are so busy making something worthwhile of our lives that we tend to ignore our health. But we can’t afford this in our 40s. Get all round bosycheck up once a year. Also get your Blood pressure and Blood Glucose levels checked at least twice in a year, and more often if you have any health issues. It’s time to be healthy and stay healthy!

Healthy Foods For Women
March 18, 2016
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Most women tend to ignore their health owing to lack of knowledge about foods and activities that are good for their health. So today we’re solving that problem by bringing to you the list foods that are healthy for you!

  • Healthy Foods For Women

    Greek yogurt

    Greek yogurt is believed to have twice the protein of the regular yogurt, and is also rich in bacteria which is good for your immunity and strength of body. So you know what to pick up from the diary products aisle the next time!

  • Healthy Foods For Women

    Beans

    Beans are rich in fiber. One cooked cup of beans is equal to 17g fiber. In addition to this, it is also filled with proteins and key nutrients like calcium, potassium and magnesium. Beans are also linked with reduced risk of heart disease.

  • Healthy Foods For Women

    Avocado

    The smooth and soft fruit is tasty and also has heart protective compounds such as soluble fiber vitamin E, folate and potassium.

  • Healthy Foods For Women

    Broccoli

    Broccoli is known to combat all life endangering diseases such as heart disease, cancer and whatnot. Have steaming broccoli the next time you want to have a healthy snack!

  • Healthy Foods For Women

    Red peppers

    Red Peppers are rich in vitamin C which may help you recover faster from illness and thus build your immunity back again!

Quick Breakfast/Tiffin Ideas
March 12, 2016
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Morning is the time when the kid is crying, the husband getting ready, the maid talking and mother in law calling. It is without doubt the busiest time in a woman’s day. To make it a little easier, we have some interesting tiffin ideas for your kid so at least he stops crying!

  • Quick Breakfast/Tiffin Ideas

    Chapati Rolls

    Easy to make, these chapatti rolls are healthy as well. Slice capsicum, onion, tomato and paneer, mix it with mint chutney and a hint of tomato ketchup, spread it on a chapatti and roll it up!

  • Quick Breakfast/Tiffin Ideas

    Masala idly

    With a few already cooked idlies, this healthy and delicious snack can be prepared in minutes. Roast the idly with sliced onions, tomatoes, pepper and chili flakes and your appealing Masala Idly is ready!

  • Quick Breakfast/Tiffin Ideas

    Mixed vegetable noodles

    Noodles are every kid’s favorite, so why not use it to our advantage! If
    your kid doesn’t want to have anything that says ‘healthy’, give him the 2 minute noodles by hiding the nutrients in it! Load your noodles with fresh vegetables and give him noodles with a twist!

  • Quick Breakfast/Tiffin Ideas

    Salad

    Carrot Moong sprout salad, Black eyes pea salad or even a simple fresh fruit salad can give you and your family the much needed nutrients. And it doesn’t even take any time to cook!

Breathe
March 5, 2016
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More and more people are understanding the power of meditation and its ability to keep us calm and centered despite chaotic surroundings. And despite what most people believe, even a two-minute meditation can prove to be of great benefit. Here are some simple tips to get you started on a practice and keep your stress levels low.
Breathe

Stress Less
March 5, 2016
stress-less

Being stressed is the most common and most dangerous phenomenon we’re facing today. And ignoring stress levels can lead to everything from deadly diseases to paralysis and heart ailments. Try adding simple rituals to your life to ensure that you’re managing stress as best as you can. Here are some tips:
Stress Less

Fitness Tips for Women
March 5, 2016
fitness-tips-for-women

Women go through many changes in life. Becoming a teenager, pregnancies, menopause and all the ups and downs in between. These four must-do yoga poses, will ensure that you remain fit and flexible all your life. Make sure you incorporate them in your daily routine.
Fitness Tips for Women

Healthy Recipes For Women And Food
March 5, 2016
haelthy-resipes

Women need a very specific diet. Your bodies are different and so is your lifestyle. Exactly why you cannot afford to ignore your nutritional needs. Here are easy and healthy recipes.
Healthy Recipes For Women And Food

Healthy Foods For Women
March 5, 2016
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The Indian working woman is nothing less than a super woman. And while she is always busy taking care of everyone’s needs and wants, she usually neglects her own health. So today we have a list of health tips to keep all you superwomen super charged and active!

  • Healthy Foods For Women

    Store your house with healthy snacks

    There are numerous opportunities for you to get tempted to eat junk. This can be when you’re heading to work in the morning with no time to prepare a heavy breakfast, when you return tired from work, or when your kids demand something and many more. So in order to ensure that you don’t keep stuffing yourself with junk and all things unhealthy, store your house with healthy snacks. Keep your fridge stocked with fresh fruits, nuts, healthy yogurts so that when you feel hungry, you have healthy options available! For more, check out our article.

  • Healthy Foods For Women

    Drink lots of water

    It’s understandable when you are so busy in work, that you forget all sense of time and place. But don’t use that as an excuse to ignore your health. Keep yourself hydrated during the day. Keep a small water bottle by your table side and drink water at regular intervals during the day. Don’t forget, it’s the most important mineral!

  • Healthy Foods For Women

    Chart your progress

    Have your own fitness report card so that at the end of a month you can evaluate how closer have you come to your fitness goal. In this report card, assess yourself on how many days of workout did you miss, what new exercises did you try and how many of those would you like to continue in the future.

  • Healthy Foods For Women

    Pay attention to how you sit

    While you’re working on your laptop or PC, it is important to take notice of your posture. Have a straight back, and make sure that the screen is at or above your eye level otherwise it can lead to long term back and neck aches. Also, your screen should always be at an arm’s length from your eyes.

Curbing the Cravings!
February 15, 2016
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Those feelings called ‘cravings’ are one of the biggest reasons of eating unhealthy. Have you also experienced those times when you suddenly want to eat something ‘creamy’ or ‘crunchy’? Without doubt, these are the times when all our diet plans go out of the window and we munch on the first thing we see on the shelf, without thinking about its consequences on our health.
So today, we have healthy solutions for your sudden cravings that will not only please your tongue but also your heart!

  • Curbing the Cravings!

    Liquid

    Often when hunger wakes us up in the middle of the night, because we’re lazy to cook something, we tend to bend towards liquids. A tempting hot cup of coffee, a can of soda or easy options like these spring to our mind. But the next time you want to grab that soda can from the refrigerator, stop for a moment and remember that sometimes healthy alternatives can be easy too! Instead, make a plain iced tea with a squeeze of lemon. Also, in place of the fancy mocha drink, select a small latte with nonfat milk!

  • Curbing the Cravings!

    Candies and juicy squishy stuff!

    Sounds tempting, nah? But there are other options that can be equally juicy and a lot healthier! For example, freeze fresh grapes for a few minutes for all the juicy, squishiness and fun! Cherry tomatoes are a delicious option too!

  • Curbing the Cravings!

    Crunchy

    Crunchy means chips. Or not! Try crunchy unsalted nuts, whole grain crisp breads, or plain popcorn instead.

  • Curbing the Cravings!

    Creamy

    The next time you wish to have ice cream,(which has 137 calories in half a cup), warm a tablespoon peanut butter and drizzle it over low fat chilled yogurt!It will be an alternative that’s low fat, without cream, healthy and something new!

Cravings don’t make us unhealthy, our choices do! So the next time you have a specific craving, make a wise choice!

Valentine Special Recipe
February 12, 2016
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If you want to cook a special dessert for your spouse today, but don’t know how, well here we are! Check out our Valentine special heart skewers!

It’s the quickest, simplest dish that would take less than a few minutes and everyone served will love. Here’s what you’ll need.

How to prepare:

Firstly, chop fruits in small, identical pieces. You can choose from various fruits like pineapple, apple, etc. and also grapes, trawberries and berries. Now, layer them on small sticks using the same pattern for all the sticks. Dip the first fruit in fresh yogurt and sprinkle some crushed cashew nuts or almonds over it.

Plate and serve it with a fruit dip and you have the perfect Valentine dessert!

Ideas for a Healthy Valentine
February 9, 2016
Ideas for Healthy Valentine

Valentine’s Day is a day everyone celebrates with their loved ones. It could be your spouse, parents, friends or all those you love. So this Valentine’s, why not make it a HEART loving day for you and all the people you love! Here are some ideas you could use to make this day special for your Valentine and their heart!

  • Ideas for a Healthy Valentine

    Cook a meal

    If you’re both working and hardly manage a meal together in a day, this will be the perfect idea for your Valentine’s this year! Instead of going out to a public place where you’ll have to pay and leave as soon as you finish your fancy looking-full of calories and oil- meal, cook a meal yourself! Look for a healthy recipe on the internet and cook it for your spouse! This will not only help you ,two enjoy a healthy meal yourself, but also convey your love through the efforts you put into that dish!

  • Ideas for a Healthy Valentine

    Join a one day cooking class

    Taking it one step further; make it a day full of fun! Join a couple cooking class (with your spouse, friend or mom!) and learn to make healthy dishes while you , two enjoy the time together, talk about that meal you had years ago, or your future plans!

  • Ideas for a Healthy Valentine

    Take a walk

    Well if you’re one of those people who will work full day and are still wondering how to make this Valentine’s special with the little time you have, take a walk! Yes! Take your girlfriend for a walk after dinner or during the day, even if it’s only for 15 minutes. Sometimes, just being together and talking to each other is enough! And what better than doing all the talking out in the fresh air!

  • Ideas for a Healthy Valentine

    Healthy gifts

    How about gifting your girlfriend a salsa dance class together? Or how about gifting your boyfriend those football shoes he’s been wanting for a long time! After all, sports keep him fit and young! Instead of chocolates and teddies, gift something they’ll really thank you for!

  • Ideas for a Healthy Valentine

    Spread love!

    Who says Valentine’s Day is supposed to be only about your girlfriend or boyfriend? This Valentines, volunteer for the old age home near your house, visit that orphanage you often see on the way to your work. The heart is healthy when the heart is loved. Let’s spread some love around!

Weight loss snacks
February 5, 2016
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If you’re trying to lose some weight and get into that perfect shape, here are a few snack options for you that won’t need much cooking and will help you soothe those sudden pangs of hunger without the fear of eating unhealthy or gaining extra weight!

  • Weight loss snacks

    Roasted chickpeas

    Salty but crunchy, and rich in protein and fiber instead of empty calories. Munch on them while watching reruns of your favorite show or reading! They will provide your body with the protein and fiber content that your packet of chips lacks! Oh, and they don’t make you fat either!

  • Weight loss snacks

    Smoothie

    Banana, kale and almond milk smoothie can be a healthy as well as filling option. Have a glass full of nutrients instead of aaloo ka paratha with the fattening butter on top. Your heart will thank you! It won’t have the cholesterol of the butter, but will definitely be filling and rich in protein!

  • Weight loss snacks

    Salads and fruits

    Cucumber, carrots, apples, oranges and other ready to eat healthy foods can come to your rescue when you’re tempted to bite that chocolate or open a packet of chips just because you don’t want to cook anything! Have a stock of easy to eat fruits and vegetables so that you don’t have an excuse to cheat on your health!

  • Weight loss snacks

    Fruit muffins

    If you love baking and love eating muffins, make smart choices by choosing fruit muffins for times of hunger need! For every 5 chocolate chip muffins that you bake, add 2 fruit muffins. Start like this, and slowly you’ll be hooked to the deliciousness of nutrition!

The problem is not our hunger, but what we choose to eat when we are hungry! Choose well, live long!

Four Heart Healthy Smoothies
February 3, 2016
HEart-healthy-smoothies

Smoothies are easy to whip up, delicious, and very filling. Here are four recipes you can throw together for a heart-healthy start to your day.

Four Heart Healthy Smoothies

Good Night
February 3, 2016
Good-night

If there’s just one thing you can do for your heart today, do this: sleep! A good night’s sleep affects your health more directly than you would think. The lack of it, can over a time, be fatal. Here are some tips to ensure you get a healthy, restful sleep every night.

Good Night

Making Your Diet Sodium Free
February 3, 2016
Diet-sodium-Free01

Most people eat much more sodium (salt) than they need. This can lead to high blood pressure. Use the Nutrition Facts label to check the amount of sodium. Look for foods with 5% Daily Value (DV) or less.
A sodium content of 20% DV or more is high. Here are five ways to reduce the sodium intake.

Making Your Diet Sodium Free

Cholesterol at a Healthy Level
February 3, 2016
Cholesterol-at-a-Healthy-Leve

Normal blood pressure is around 120/80 mm Hg and an ideal cholesterol level should be 200 mg/DL or lower. Keeping it at that level takes a little bit of care, and some attention to detail. Here are some things you can do to keep your cholesterol low, and your heart healthy.

Cholesterol at a Healthy Level

Perfect Health Gifts for New Year
January 20, 2016
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Gifts related to health and physical fitness are not only helpful for people who love to exercise but also for those who hate it! Sometimes you can gift something to your loved ones that will inspire them to be fit.

  • Perfect Health Gifts for New Year

    A basketball or badminton kit

    Lack of sports equipment is the best excuse that people give when they don’t want to exercise or play outside. So if you too have someone like that around you, give them exactly what they complain the lack of!

  • Perfect Health Gifts for New Year

    Gym bag

    A gym bag can be a perfect gift both in case the person loves to spend time in the gym or if you want to encourage him to do so!

  • Perfect Health Gifts for New Year

    Box of surprise assorted Goodies

    You can also gift a box with a rich assortment of health and wellness related products like healthy snacks, gym gift cards, exercise CDs etc.

  • Perfect Health Gifts for New Year

    Workout tee with a message

    Get a Sports T-shirt for someone you love and customize it with a message that you want him to remember every time he exercises!

  • Perfect Health Gifts for New Year

    Subscription to a gym!

    This is one of the best things you could do for someone if you want them to go to gym and get fit. Instead of telling them to do it, help them with it! Gift them a yearlong subscription to the gym so now they don’t have any excuse to run away!

So which of these options are you going to use this time?

New Year Resolutions
January 20, 2016
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Do you also find yourself breaking your New Year Resolution only after a week? The problem may lie with your resolution itself! Here are a few ways to make sure you make the right kind of resolution for your heart health and are able to keep it!

  • New Year Resolutions

    Set Specific goals

    Know clearly what it is that you want to achieve this year. Instead of deciding that you want to lose weight, decide how much weight you want to lose. And focus on what you want to achieve. If you weighed 90 Kgs in December, think practically how much you would like to weigh end of this year. If you have a goal in mind to walk towards, the path will itself become clear.

  • New Year Resolutions

    Short term aims

    To be able to overcome procrastination, set short term aims besides your one year long goal. If you want to keep a check on your junk-food intake, set a limit for each week. This will help you to monitor your progress and keep you motivated.

  • New Year Resolutions

    Know your body

    Your resolutions need to be only and only about yourself. You don’t need to think of losing weight just because your cousin is trying to do it. It is important torecognize your unhealthy habits and only then can you start working to improve them. Observe your physical activity levels, eating habits, weight and height and then decide what would you like to change and how.

  • New Year Resolutions

    Inspireyourself

    Stick posters around your room or magnets on your fridge doors, set reminders on your phone or mark on your calendars, download videos for aerobics or read stories of people who have overcome health adversities. Do whatever you think would motivate you the most, but do take some steps. Only thinking or writing down a resolution will take you nowhere.

  • New Year Resolutions

    Tell others

    Tell others about your resolutions and ask about theirs. Help your friends and family so that you all can inspire and keep a check on each other!

Common Habits that are damaging your heart
January 20, 2016
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In the hustle bustle of daily existence, we often tend to overlook the needs of our heart and do things that may damage our heart in the long run. Here are a few things that you might be doing too!

    • Common Habits that are damaging your heart

      Watching TV

      As easy as it may sound, research has proven that sitting for long hours can increase chances of heart attack and stroke, even if you exercise regularly. When we sit for hours on an end, the lack of movement in our body may affect blood levels of fats and sugars.

    • Common Habits that are damaging your heart

      Snoring

      Snoring for most of us is nothing but a minor annoyance. But seldom do we notice that it can be a sign of something more serious and dangerous: obstructive sleep apnea. It can be marked by breathing that is interrupted during sleep and can cause your blood pressure to rise alarmingly. If you have noticed this problem with yourself or your spouse, consult your doctor today.

    • Common Habits that are damaging your heart

      Skipping medications

      We often stop taking our medicines once we think we are ‘fine’ without even consulting our doctors. But it is important to know that our body undergoes more than it shows on the outside and if we skip medicines, it can be dangerous in the long run and then, the effects would be irreversible.

    • Common Habits that are damaging your heart

      Ignoring physical symptoms

      It is common for us to blame our lack of physical stamina on ‘being tired. We often ignore the symptoms that our body is trying to show us before it’s too late. If you were once able to run three flights up the stairs and now you just feel ‘tired’ to do so, it is time to notice the changes in your body and take care!
      Our body doesn’t demand much from us, only that we observe and listen to it when it tries to show us any symptoms of being unhealthy.

Heart healthy work- outs for those who hate exercises
January 20, 2016
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One of the biggest problems we all face with our health is that while we all want to be fit and active, we don’t want to spend hours in the gym or do exercise! So for all of you out there who hate to exercise, there is good news! With a few small changes in your daily routine you can be fit without exercising!

  • Heart healthy work  outs for those who hate exercises

    Stop a stop earlier

    If you’re among the majority of people who use public transport like metro, local train or bus to travel to and from work, get down one stop before your destination and walk home from there. It will hardly take a few minutes extra and you wouldn’t have to take out time from your schedule to jog or exercise.

  • Heart healthy work  outs for those who hate exercises

    Get ready with music

    It doesn’t matter if you’re a 35 year old office goer or a homemaker, we all spend at least 15 minutes every morning in getting ready for the day. And if you don’t have any time during the day for aerobics or exercise, try listening to some peppy song while you get ready. It’ll help you start your day on an active note, make you cheery and help you dance around the house when you roam around finding the perfect tie or shoes!

  • Heart healthy work  outs for those who hate exercises

    Discover your old love

    Growing up takes away from us the time and joy to indulge in our teenage hobbies, and that’s exactly what you should do to keep yourself and your heart healthy and active. What did you enjoy when you were a fifteen or sixteen year old? Skipping the rope? Skating? Swimming? Remind yourself the joy of doing those things again and you will see that it not only keeps your heart happy but also healthy! But do remember that our bodies change as we grow up and it is important to consult your doctor before you indulge in any heavy or harsh physical activity.

  • Heart healthy work  outs for those who hate exercises

    Look in the right direction

    Do you look away from your computer every five minutes just to check your chats on your phone? Well, you’re doing it partly wrong! Look away from your laptop or computer screen but not into your phone. Close your eyes for a few minutes, rotate your neck, flex your arms a few times. A few simple desk exercises during the day will give you benefits without stealing time from your schedule.

  • Heart healthy work  outs for those who hate exercises

    Make a reason

    Instead of making excuses, find reasons to go outdoors. Go grocery shopping or cycle around your colony, go visit your neighbors or just walk around in your lawn while you talk on the phone. Go out in the nature and de-stress yourself too!

Exercise doesn’t always need to be boring and dull. If you want to have fun, go ahead and do what it takes!

Avoiding Serious Heart Risk
January 6, 2016
heart-risk

Research has proven that the human body is made for physical use and being sedentary has huge consequences for us. In fact, Sitting is the new Smoking! On an average, the urban human is sitting for more hours than he or she is sleeping! This could actually shorten our life spans. Here are small things you can do to ensure you stay away from the heart risks.

Avoiding Serious Heart Risk

Are You Stressed?
January 6, 2016
stress

Stress is one of the most dangerous things for your heart as well as your body. Often, we don’t know that we are stressed. Take a look at these symptoms to find out whether you are stressed or not.

Are You Stressed?

Quit Smoking for Good
January 6, 2016
smoking

The best thing you can do for your heart is quit smoking for good. It’s not easy. But there is hope. Here are some helpful, proven ways to help you give up the unhealthy habit.

Quit Smoking for Good

Eating Healthy
January 6, 2016
eat-healthy

Abdominal fat is the unhealthiest for your heart. Change your eating habits to ensure that you’re doing the best for your heart by adopting these easy tips.

Eating Healthy

Expert Tips To Protect Your Heart This Winter
November 28, 2015
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Cardiovascular-related incidents increase in winter for a number of reasons, including drops in temperature that constrict blood vessels, irregular workout routines, poor stress management and changing eating habits.

The combination of poor diet and other stressors can cause chunks of fatty deposits lining arteries to enter the bloodstream, potentially leading to greater risk of heart attacks.
Here are suggestions for keeping your heart healthy this winter:

Expert Tips To Protect Your Heart This Winter

Warm up
November 28, 2015
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In winter, you need to increase the amount of time you spend on warm up exercises. This is due to the reduced temperatures and the fact that the muscles are tighter in the winter, so injuries are more common. Here are a few warm up exercises you can choose from.

Warm up

What’s As Heartwarming As Love? A Bowl Of Soup
November 28, 2015
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What’s better than a steaming bowl of soup that warms the soul, and those freezing hands. Two steaming bowls of soup.

You’ll love these two exciting recipes we’ve chosen for you this winter. These delightful bowls of warm comfort are not just delicious, but loaded with goodness too.

Whats As Heartwarming As Love? A Bowl Of Soup

 

Do You Have A Heart-healthy Personality?
November 28, 2015
Do-you-have-a-heart-healthy

Does our personality affect the way we handle heart disease?  Yes, says the following excerpt from Dr. Wayne Sotile’s book. It outlines the six basic coping patterns that seem to drive our perceptions, our behavioral choices, and our corresponding emotional reactions to both everyday life and to a chronic and progressive diagnosis like heart disease.

Do You Have A Heart healthy Personality?

Food Habits for Kids
November 19, 2015
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A plus here, a little minus there can make a huge difference in your child’s health. Here are 3 simple tips to make sure your kid has a healthy heart and a healthy body!

a. Increase fibre intake – Fibre is very important for a child’s hyperactive body. To increase its intake in your children’s diet, give them salads, whole wheat bread, beans in soups, fresh fruit and smoothies.

Food Habits for Kids

b. Decrease saturated fat intake – Make wise choices when you prepare food for your tiny one. Avoid cheese in food, even though he loves. If he likes snacks, stir fry or bake instead of deep frying, and make sure that his diet has a variety of minerals and nutrients.

Food Habits for Kids

c.Increase intake of healthy fats – Avocados, nuts, seeds etc can be a good source of healthy fat for the body. Cereal in the breakfast or a salad with your meal can also add to the purpose.

Food Habits for Kids

So, what are you going to increase/decrease from your little one’s diet today?

Activities for Kids for a Healthy Heart
November 19, 2015
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If your child is that shy kid in the neighborhood who hasn’t ever come home with a complaint about his friends, you need to become his friend and make sure he has enough fun! There are a lot of games and activities you can do with your children, to let them know that you care for their heart.

a. Chasing, hide and seek, hopscotch and skipping are a few simple games that you can play with your children, when you go for your evening walk or just have a few leisure minutes in the day.

b. Gift them a box of sports equipment such as balls, skipping ropes, tennis rackets, frisbees and roller skates for their birthday and other occasions to make them learn the importance of physical activity and health.

c. Talk with other parents locally and arrange games in a nearby park. Take it in turns to supervise the kids and let them enjoy each other’s company. Mingling with others and forming friendships keeps the heart stress free and happy. It also helps them develop the confidence they need in life, and to be able to work in teams.

d. Be a role model. Even small things like walking to the market instead of taking the car can have a big influence on your child. Let him know the importance of physical activity and how it can affect your body. But not by words, by your actions!

 

Simple Tips For You Kid’s Heart health
November 17, 2015
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We all want to take the best care of our kids’ heart and body, but sometimes we overlook simple things in our daily life which can have a significant role to play in his health!

1. Healthy Breakfast

A healthy heart starts with a healthy breakfast – it is very important to make sure that your kid takes a nutritious and filling breakfast. Don’t let him skip the most important meal of the day!

Simple Tips For You Kids Heart health

2. Monitor BP and Sugar

When we go for BP or blood sugar level monitoring, we often forget that our kids need it too. If your child is 3 years old or more, he needs yearly blood pressure measurements. It’s easier to treat any disease if diagnosed at an early stage.

Simple Tips For You Kids Heart health

3. Reduce the salt

Keep the salt shaker off the table! Choose and prepare foods with less salt. Most children consume more sodium than their body requires and that can be harmful for them in the long run.

Simple Tips For You Kids Heart health

4. Use whole grains

Look for words like “100% whole” when buying wheat or whole grains. Make smart choices when you buy grains or grocery. Small changes in your kid’s food habit can have big effects on his/her health.

Simple Tips For You Kids Heart health

5. Get creative with food

Speak to them in their language! Make your child’s sandwich colourful, or give a different shape to the cutlets you make next time.  Load different fruits in ice-cream sundae and put colourful vegetables in dishes to make it attractive. Twist your old home- recipes to suit their taste buds.

Simple Tips For You Kids Heart health

Healthy Is Yummy !
October 31, 2015
Healthy Is Yummy

The Almond Coconut Rice Pudding.

Healthy Is Yummy !

Myth Vs Fact
October 31, 2015
busting

Kids and Healthy Eating

Myth Vs Fact

The Balanced Plate
October 31, 2015
THE-BALANCED-PLATE

We all know the importance of balanced diet. This chart is to ensure your  kids get their carbohydrates, protein, heart-healthy legumes and fruits in the perfect proportions.

The Balanced Plate

Lol For a Happy Tomorrow
October 31, 2015
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Laughter is the best medicine. Let’s make sure that kids keep those giggles and peals of laughter going, well into their adulthood.

Lol For a Happy Tomorrow

Build Your Kids’ Muscle Memory
October 31, 2015
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Muscle Memory refers to that little blueprint that gets embedded in our psychology once we’ve learnt a new movement.

Build Your Kids’ Muscle Memory

BLS demo: NCC
October 30, 2015
BHB

Ocotber , 2015, Hyderabad

BHB team, with the support of Apollo Hyderabad, conducted BLS demo for 600 NCC cadets on 23 October, 2015 in Hyderabad.

Health camp: Savera
October 30, 2015
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BHB organized a health check camp for the students of Savera NGO, at their Faridabad school in NCR.Children of the age group 3-12 years were screened at the camp conducted on 30 October, 2015.The check- up involved BMI measurement of the students and consultation by General Physician, who prescribed medicines where required.

Eye Camp: Hathi Basti
October 28, 2015
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BHB organised an Eye Check-up Camp for the community of Haathi Basti in New Delhi, on 28th October, 2015. The eye screening was conducted by an optometrist, who also advised further medical attention where required. BHB also provided the residents with eyeglasses, prescribed by the Optometrist.

Health camp: Aarohan
October 27, 2015
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BHB organized a health check camp for more than 100 students of NGO Aarohan, at their Malviya Nagar study Centre in New Delhi.Children of the age group 5-14 years were screened at the camp conducted on 27 October, 2015.The check- up involved BMI measurement of the students and consultation by General Physician, who prescribed medicines where required.

Health camp: Samarpan
October 20, 2015
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BHB organized a health check camp for around 200students of Samarpan NGO, at their Shastri Park open school in New Delhi. Children of the age group 5-13 years were screened at the camp conducted on 20 & 21 October 2015.The check- up involved BMI measurement of the students and consultation with General Physician, who prescribed medicines were required.

What’s new
October 14, 2015

To continue increasing awareness on heart health, this World Heart Day BHB conducted both on ground and online activities. From health camps to special awareness building programmes for the youth and the elderly to workshops at corporates, here are some the activities conducted.

Whats new

The Guilt-free list
October 13, 2015
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Let this festive season be a guilt-free one, where you relax your body, mind and soul and do whatever makes you happy.

The Guilt free list

Be The Light
October 13, 2015
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The festive season is all about sharing, being happy and making others happy too. We need your help to make this festive season special for a few special people. Through our Old Age Home Adoption and School Of Heart initiatives we provide support to children and elderly individuals from less privileged sections of society.

Be The Light

 

Read MoreOLD AGE HOME PROGRAM | SCHOOL OF HEART PROGRAM

 

Festive Special
October 13, 2015
kaju-barfi

It’s absolutely delicious and conveniently healthy.

Festive Special

Festive and Fragrant
October 13, 2015
flower

Flowers help decorate a space and its fragrances are therapeutic as well. This festive season, let’s use fresh flowers and fragrant oils in lamps and diffusers to decorate our homes and offices.

Festive and Fragrant

BLS & First Aid Training: World bank
September 28, 2015
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As a part of World heart day celebrations, BHB organized a Basic life Support and First aid Training for the employees of World Bank in New Delhi, on 28 & 29 September, 2015. The training was conducted by a certified trainer from Apollo Emergency Team. At the end of the training, each employee was provided with a certificate.

BLS Demo: NCC
September 28, 2015
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Like every year, BHB conducted a basic life support demo for 1300-1400 cadets at the DelhiNCC camp in Dwarka, on 28th September 2015. The demo was conducted by a certified trainer and a pledge taking ceremony was conducted where all the cadets pledged to take care of their hearts. Post the session, BHB also provided refreshments to all the cadets.

Heart Friendly Exercises
September 16, 2015
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Exercises that are good for your heart health are nothing difficult. You just need to have the inclination to make an effort and give your heart the care it deserves! Here is a list of a few simple heart friendly exercises!

  • Heart Friendly Exercises

    Brisk walking

    You can’t avoid walking completely. So when you do have to walk, make it for your benefit! A brisk walk in the park, climbing up and down the stairs at your home a few times a day or simply to the market, can be of great help for your heart.

  • Heart Friendly Exercises

    Circuit training

    Circuit training is known to be one of the best exercises for your heart health.  A 20-30 minute circuit training session can help you reduce weight and take care of your heart at the same time.

  • Heart Friendly Exercises

    Stretching

    Stretch a couple of times a week. This is not only good for your heart health but will also help you be more flexible.

  • Heart Friendly Exercises

    Swimming

    If you’re bored of working out in the gym, its time take your exercise outside! Go for a swim! It is good for your heart and will also bring your body in a perfect shape.

  • Heart Friendly Exercises

    Yoga

    It’s good for your heart, for your mind, and your whole body. Besides this, yoga is known to relax people. This is your way to de-stress. And above all, it’s very easy! Start with less frequent lessons-say twice a week and then when you’re comfortable, you can start with a daily practice.

Other than all these, weight training, aerobics/ water aerobics, dance and cycling can also be of great use for your heart health! These are easy to do exercises and can help you decrease our risk of heart diseases by huge margins!

8 FOODS FOR HEALTHY HEART
September 16, 2015
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To be able to take good care of your heart, it is important to take care of what you eat. Here is a list of food items good for your heart health:

Blueberries: Not only blueberries but strawberries and other berries also are good for heart health.

8 FOODS FOR HEALTHY HEART

 

Citrus fruits: Fruits such as oranges, lemons are high in vitamin C and help in lowering risk of heart disease. Although, beware of packaged citrus juices that contain added sugar. Always go for fresh fruit juice instead.

8 FOODS FOR HEALTHY HEART

 

Dark chocolates: Chocolates can save your heart! Daily chocolate consumption could reduce risk of nonfatal heart attacks and stroke in people at high risk  of these problems.

8 FOODS FOR HEALTHY HEART

 

Nuts: Nuts like almonds, walnuts, pistachios, peanuts and macadamia nuts are good for your heart. They are good sources of vitamin E which helps lower bad cholesterol. Walnuts are high in omega 3 fatty acids too.

8 FOODS FOR HEALTHY HEART

 

Oatmeal: Oatmeal is like easy-health. It is soluble fibre, helps to lower cholesterol and is good for overall heart health. Other whole grains like bread, pasta and grits are also good for heart as long as they still contain entire grain.

8 FOODS FOR HEALTHY HEART

 

Soy Milk and Soy-Tofu: Soy-tofu and soy milk are a good way to add protein to your diet without any unhealthy fats and cholesterol. Compared with milk or other proteins, soy protein can actually decrease LDL or bad cholesterol and help you improve your heart health!

8 FOODS FOR HEALTHY HEART

 

Tomatoes: Tomatoes are high in heart healthy potassium and therefore good for your heart. They are also a good source of antioxidant lycopene.

8 FOODS FOR HEALTHY HEART

 

Yogurt: Yogurt can be helpful in protecting against gum disease. If left unchecked, gum disease.

8 FOODS FOR HEALTHY HEART

Be careful about what you eat, your heart health is in your hands!  Love your heart!

 

 

Challenge of trying to quit smoking
September 9, 2015
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Deciding to quit smoking is simple; the difficult part begins when you start working on your decision. And hello there, you’re not alone.  We understand what you feel. Here are a few challenges that you might face while trying to quit smoking, with their solutions!

1. Peer pressure –   It’s the time when you’ve only begun your I-won’t-smoke-at-all month that every friend you meet, everywhere you go, you will only notice cigarette in everyone’s hands.  And your ‘smoking buddies’ will of course help you by advising ‘just one drag’ which does everything but ‘help’ you.  You don’t need to avoid all your friends just because they smoke, you just need to learn to handle the pressure, and make the right decision for yourself.

2. Cravings – Have you heard that when you try to not think about something, it’s the first thing that’ll come to your head. It’s going to be the same when you’re trying to quit smoking. Don’t try too hard. Instead, try to chew a chewing gum after dinner or simply have a glass or water when you crave for that one last cigarette.

3. Old packets in the house- it’s the foremost advice usually given to people trying to avoid smoking is, remove all the old packets from your vicinity. Not the ultimate solution, but still, away from sight, away from mind!

4. Nothing to do- Well, an idle mind is a devil’s workshop! It’s always said that if you had a routine of smoking a cigarette while on your way to say, bus stand, don’t vow to not smoke a cigarette while you walk, instead do something else. Make a phone call to a friend, read a book, listen to songs. Don’t sit too idle, at least not when you’re only in the first stage, or you know the devil’s around!

5. Beat stress- Many smokers believe it helps them cope with the stress. This is a cruel illusion; while one may feel an initial sense of calm when he/she smokes, the body is actually under a great deal of increased stress. On the other hand it leads to ineffective coping, as the causes of the initial feelings of stress are still present. Rather do try exercise, yoga, deep breathing to curb your stress level.

Nobody said it was going to be easy, but yes it is definitely going to be worth all the efforts. After all, what better award do you need than to be able to become healthy, save your life and live longer? Give your heart the care it deserves. #LoveYourHeart

6 Simple tips to keep your Heart healthy
September 9, 2015
6 simple tips to keep your heart healthy

1. Eat healthy- We’ve been hearing this from school- eating a balanced diet is good for our heart, mind, and whole body. You might think you don’t have enough time to cook 3 meals a day or keep a check every time you eat something, but that’s the least you could do for your heart. Avoid full-fat junk, eat homemade food & salads and control alcohol!

2. Get active- This is the easiest, yet best for your heart health. Even if you can’t control on eating, don’t just sit there being a couch potato.  Get active- walk, dance and engage in all kinds of physical activities that you can. This will not only help your heart but also help you be stress free.

3. Maintain a healthy weight- We often hear that being overweight can be dangerous but it’s important to know that being underweight can be equally dangerous.  Keep a check on what you eat and control if you think you need to, but not too much! Eat a well balanced diet and maintain a healthy weight, and that’s how you can #HelpYourHeart.

4. Control cholesterol – It’ll be difficult for you to cross a road if cars keep coming in between. Same goes for your heart! Don’t make it difficult for your heart to work. Control cholesterol levels and help your heart stay active for longer time spans!

5. Monitor blood pressure- Monitor your levels of blood pressure from time to time. Go for regular health check- ups and make sure your blood pressure is in healthy limits. We often don’t realize but small mistakes can have big repercussions. Prevention is better than cure!

6. Avoid stress- We know it is not exactly in your hands to curtail your busy daily schedule, but what you can do is  reduce the stress posed by it. Organize your time table, be punctual, get active and of course, laugh till your stomach hurts!

Your heart beats for you and only you. Listen to what it says! Love your heart!!

5 Reasons why Walking is the best for you
September 9, 2015
5 reasons why walking is the best for you

Well it’s simple and doesn’t require much of an effort to take care of your heart. Here’s why that walk in the garden is the best help for your heart!

1. Strengthens your heart – If you can take good care of your heart with a simple walk in the park or your back garden, isn’t it better than sweating those hours in the gym? Regular walking can help you keep LDL cholesterol in check while increasing levels of HDL cholesterol and keeping your heart strong!

2. Keeps weight in check- Regular walking, preferably brisk walking; around the house or in your lawn or colony park, to the train station or walking up the stairs instead of elevator, is the best way to keep your weight in check.

3. Lowers disease risk- regular walking has shown to reduce your risk of heart disease and stroke. In addition to that, a walking habit can also reduce your risk of developing type 2 diabetes, asthma and some cancers as well.

4. Improves circulation-  Walking brings up the heart rate, keeps your heart in activity, lowers blood pressure and helps to  ward  off heart disease. There, simple. If your heart is active, it will be healthier.

5. Gives energy  If you have to think of an excuse, you can say that walking will consume energy but even that’s not true. On the contrary it releases stress. Walking helps you relax, meditate and focus, and gives you a chance to rejuvenate all your energy.

Nature has always been motherly to us.  You just have to take that walk appreciate nature and introspect.  Take care of your heart; take care of your health! #LoveYourHeart

Simple exercises at work
August 26, 2015
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Physical activity does not have to be a sport. It can include any bodily movement, that uses energy. Even while we are at work, a few light stretches can help keep our muscles active and limber.

Simple exercises at work

Simple exercises at work

Simple exercises at work

Simple exercises at work

Treat Your heart to some Quinoa Pulao
August 20, 2015
Blog post_Quinoa Pulao
Work out at home
August 20, 2015
Gym_Gym
Get a deep tissue massage
August 20, 2015
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Pick up a sport
August 20, 2015
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Pick up a sport

Stand up to inactivity
July 31, 2015
Find-a-Reason-to-Move
The 6-step Cardio Routine
July 31, 2015
6-step-cardio
Get active at your desk.
July 31, 2015
Exercise-at-your-Desk
You can run too
July 31, 2015
12-week-programme-Start-Running
Heart Healthy Bhindi Masala
July 24, 2015
#MonsoonMagic-5

Ingredients

1. 20 to 22 ladies fingers (bhindi)

2. 1 roasted onion, roughly chopped

3. 1 cup chopped coriander (dhania)

4. 2 tbsp. ginger-green chilli paste

5. 1 tbsp. turmeric powder (haldi)

6. 1 tbsp. coriander-cumin seeds (dhania-jeera) powder

7. 2 tbsp.garam masala

8. 2 tbsp. roasted sesame seeds (til)

9. 2 tbsp. lemon juice

10. Salt to taste

Method

1. Wash and pat dry the bhindis. Slit them lengthwise.

2. In grinder mix chopped roasted onions, coriander, green chilli paste, turmeric powder coriander-cumin seeds powder, garam masala sesame seeds and lemon juice.

2. Stuff the bhindi with the prepared paste. Keep aside.

3. Pressure cook the stuffed bhindi and the remaining paste, if any, for 1 whistle.

4. Allow the steam to escape and then open the pressure cooker.

5. Heat a non-stick kadhai on a medium flame and when hot, add the bhindi and cook on a low flame for 5 to 6 minutes or till they are done.

6. Serve hot.

Benefits of juice of raw fruit and vegetable
July 24, 2015
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Raw fruits and vegetables are beneficial in preventing and treating various ailments.  Here is a list of health issues they can help you combat and keep away from:

Spinach: Treats Conjunctivitis, defective vision, anaemia, low blood pressure.

Carrot: Defective vision, loose teeth, bleeding gums, anaemia, stress

Beetroot: Uterine fibroids, fever, bronchitis, anaemia, backache, stress

Tomato: Dysentery, loss of appetite, biliousness, hypertension

Cabbage: Gastric or peptic ulcers

Apple: Low vitality, low blood pressure, stress

Sweet lime, orange, lemon: Jaundice and all sorts of liver troubles, kidney disorders, skin problems like acne and pimples, arthritis, stress, travel sickness

Grape: Arthritis, low blood pressure, stress

Water melon: Boils and abscess, headache

Cucumber: Boils, coronary heart disease, eye inflammation, headache

Bitter gourd: Backache, arthritis

Pineapple: Constipation

Best everyday foods for your heart
July 24, 2015
food

Having a healthy heart is possible only if other parts of your body such as blood vessels, respiratory organs, digestive system and the central nervous system are healthy. Some of the best foods to ensure good heart health are green vegetables and foods that are naturally enriched in omega 3 fatty acids and Vitamin C complex.

Try to include the following foods in your diet to promote heart health:

1. Green vegetables:  Include lettuce, broccoli, turnip, basil, parsley, spinach, leeks, green onions, and sprouts in your diet. These are an excellent choice for heart and blood vessels.

2.  Foods naturally enriched in Omega 3 fatty acids: Foods such as walnuts,