Prevent hair loss

In our previous posts, we’ve told you how hair loss is caused, what male pattern baldness is, what the different types of hair loss are. We now bring you a comprehensive list of nutrients and their functions in hair growth and what their absence does to your hair. We also list various vegetarian and non-vegetarian sources which contain these nutrients and are must-haves if you want radiant, luscious hair.

Nutrient	Required for	Effect of deficiency on hair	Vegetarian sources	Non-vegetarian sources
Protein	These are building blocks of every tissue of the body including hair and scalp. It helps in new hair generation to replace the ones that are lost.	Dry and brittle hair; thinning of scalp due to non-replacement of the shedding hair.	Proteins from beans, nuts, grains etc are good but not optimal since they contain protein in the incomplete form.	Proteins from animal sources are the best eg: meat, chicken, fish, eggs, milk, cheese.
Vitamin C (If you are a smoker, your requirement for Vitamin C doubles)	This vitamin is required for producing collagen which is essential for holding tissues in the hair together.	Weak and brittle hair leading to split ends and hair loss.	Oranges, lemon, sweet lime, berries, watermelon, palak, methi, tomatoes and potatoes.	Not available from animal sources
Iron (If you are a woman, your requirement for iron is even more since you lose blood and iron during menstruation. Pregnant and lactating women also need more iron)	Required for formation of hemoglobin in turn providing enough oxygen and blood to the hair	Weakening of the hair and hair loss.	Non-heme iron from palak, rajma, dal, chana, soyabeans	Meat, chicken, eggs, fish are the better sources since heme iron from animal sources is more easily absorbed.
Copper	Same as above	Weakening of the hair and hair loss.	Sesame seeds (til), soya, cashews	Meat (especially liver), seafood
Zinc	Helps the oil glands in the hair follicle to function normally.	The oil glands do not produce enough oil leading to dry scalp, dandruff and hair loss.	Nuts, whole grains, dals	Meat, seafood
Vitamin B complex	Helps hemoglobin which helps supply oxygen to the scalp and hair and hair follicles.	Weak, undernourished and damaged hair	Not available from vegetarian sources	Tuna fish (bangda) and salmon fish (rohu), chicken

How to Date a Girl

First of all, there is a common virus which can't even be tested for in men - HPV. Although it is possible for women to be tested for it, they usually are not. Doctors will usually only diagnose it if there are telltale pre-cancerous cells or genital warts. But plenty of people have this virus but without those telltale symptoms, and they have the ability to transmit it to others. It is actually so common that most women have it at some point in their lives, and never know it. so be prepared!

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How to Avoid Getting AIDS

Human Immunodeficiency Virus, or HIV, is an infectious agent that has killed over 25 million people since the beginning of the epidemic in the early 1980s. Currently, over 33.4 million people in the world are infected with HIV or have AIDS. AIDS, Acquired Immune Deficiency Syndrome, is the final stage of the HIV disease. The median survival time for someone infected with AIDS is approximately 6 to 9 months^[1]. There is no cure for HIV or AIDS. That means prevention is the most important step in protecting your health. Here's how to get started.

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Steps to reduce TUMMY

Step one:
If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.
Step two:
You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
Step three:
The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.
Step four:
To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.
Step five:
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!
purvaja.sawant@timesgroup.com

Source :- Times of INDIA

Foods for reduce FAT

Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.
Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.
Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.
Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.
Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.
Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.
Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Moong dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption.
Honey : It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.
Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss.

10 Tips to Good Health and Fitness

1. Start and finish the day drinking water. When we wake up, it’s likely we’re slightly dehydrated. Drinking water hydrates, enhances our body’s ability to use fat and flushes toxins from our body. Try to drink water about 15 minutes before every meal or snack – and definitely before bedtime. Drinking before you eat will help with digestion, and we all want to feel comfortable after we eat.  Water and the acidity in our stomach don’t mesh. Too much water (or any liquid while eating) can make you feel a little bloated.

2. Don’t overdose on caffeine. Small amounts of caffeine have shown some benefit in cognitive function, but small amounts of caffeine have also been shown to elevate cortisol and promote weight gain. If you don’t have unnecessary belly fat, it’s probably ok to have a cup of coffee or tea in the morning. But if you have belly fat, consider cutting out caffeine entirely. There’s a strong chance caffeine will continue to add weight throughout the belly area.



3. Consider cutting back on refined carbohydrates, particularly those that contain gluten. Gluten is a protein found in wheat, barley and rye. While only a small percentage of people actually suffer from celiac disease, there are over 140 types of sensitivities related to this group of food.  Wheat, in particular, has been shown to cause inflammation. I can’t stress just how disastrous inflammation is on your body – and it’s not just achy joints. It’s very difficult to lose weight and gain mobility when you’re inflamed – and I’m not just talking about achy joints.

4. Eat some good fat. While every body needs a different amount, we all need fat. Dietary fat helps us absorb fat-soluble vitamins A, D, E and K. It also helps keep “food swings” at bay. Hunger a couple hours after eating a meal is too soon. If you feel hungry all the time, you might not be getting enough fat in your diet. Healthy sources of fat include olive oil, coconut oil, avocado, nuts, seeds and butter (for some). Fats like corn, canola and soybean oil should be minimized as they’re likely rancid (literally). Rancid fats release free radicals. Free radicals attack our body much like the way rust damages a car. Food for thought.

5. Cut back on sugar. Like gluten, don’t be surprised if you’re sensitive to sugar, particularly refined sugar. One form of sugar called fructose, can be especially harmful. Found in most sodas, candies, even yogurts and so-called energy bars, fructose is preferentially stored as triglycerides if our body already has enough carbohydrates stored. Since most of us eat candy, soda and dessert foods after our main meal, chances are our body has plenty of carbs to use already. Topping off the tank with fructose tells our body to store the extra sugar as triglycerides. Not good. Yes, fructose is found in fruit. While fruits are tremendously healthy, we don’t need to eat them day in and day out. What’s more, whole fruit sugar isn’t nasty and refined.

6. Get variety in your exercise. A lot of people start working out to lose weight. Other people start working out to get stronger. Sometimes they see results and sometimes they don’t. You’ll never know what works for you until you get a variety in your schedule. Not everyone responds to strength training. Some people do better with yoga and pilates. Don’t be afraid to experiment with what works for your body. We all start somewhere!

7. Get activity most days of the week. If you can workout six days a week, good for you! Keep it going. If you’re having a hard time getting motivated or trying to find time, schedule a few ten-minute intervals in your day dedicated to getting up and walking. Not sure where to start? Consider my plan, The 40-Day Shape Up. It’s inexpensive, combines workouts for all levels and a diet that’s right for your body type (apples, pears, athletes and babyfaces).

8. Do some form of interval training. Believe it or not, a lot of people do not lose weight doing slow and steady cardio. For those that do lose weight while doing constant workouts at a perceived comfortable pace, they’ve probably lost valuable muscle. This is because after a short period of time working out “easy” (15 to 20 minutes), our body’s cortisol (stress hormone) level increases. When this happens, we naturally hang on to fat. Combining intervals into our workouts will likely decrease the amount of time working out and increase our overall fitness and ability to burn fat.

9. Sleep. Sleep is the cornerstone of your health. When you have enough, it helps regulate your hormones, increase lean muscle mass and maintain normal appetite. When you don’t get enough sleep, your hormones are thrown off, fat is stored and your appetite gets thrown out of whack. Aim for 7 to 8 hours a night if possible. It will do your body good!

10. Get out of your head. Sounds strange, I know. But many of us become somewhat obsessed with what we should eat and how we should move. Sometimes that can really backfire, leading to discouragement and frustration. Just think about the basics:

a) eat whole, clean food
b) if you can’t pronounce it, don’t eat it
c) healthy sounding and healthy are not the same thing
d) some movement is better than nothing
e) water is always good
f) don’t eat to capacity
g) include vegetables in at least two meals a day
h) don’t be afraid to eat eggs, nuts, avocados and other healthy fats
i) indulge smartly
j) sleep, sleep and sleep – your body probably needs it!

10 Tips To Healthy Eating

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
   
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
   
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
   
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
   
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
   
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
   Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
   Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
   If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
   
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
   
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
   
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
   
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

How to Prepare for a New Baby

Congratulations on the new arrival! However, there is much to do before the "big day". Being prepared is a lot smarter and efficient than waiting around afterwards. This article may help you in each section.

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How to Announce Your Pregnancy

Congratulations! You're pregnant. Whether you found out yesterday or a few months ago, here are a few tips about sharing your status. You'll also find some creative, fun ways to announce your pregnancy.

Can't wait to share your good news? Here's how to announce your pregnancy.
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10 Tips for Better Health

Eat fruit daily: Fruit offers a great source of antioxidants, which may help prevent cancer, cardiovascular disease, Alzheimer's disease and macular degeneration. The berry family — blueberries, blackberries, raspberries, strawberries and cranberries — are good sources of antioxidants. So are cherries, oranges, and prunes.



Make high-fiber foods a staple: Whole grains, beans, fruits and vegetables are good sources, as is cereal with psyllium, which may help reduce low-density lipoprotein (LDL), also known as "bad'' cholesterol.



Take a brisk walk: Brisk walking improves cardiovascular and bone health. Try to walk at least 30 minutes a day at a moderately intense level.



Make stretching and strength building a habit: Regular stretching and strengthening can enhance mobility and help prevent falls.



Pursue yoga and tai chi: These gentle mind-body practices combine five important types of exercise — aerobic, strength training, core stability, flexibility and balance. Research suggests they help reduce blood pressure, reduce stress and improve mood and sleep.



Be optimistic: Research indicates that positive thinkers are more likely to feel better and live longer.



Develop an attitude of gratitude: Be thankful for every experience — good and bad — and recognize each is an opportunity to learn and grow.



Try volunteering: Research shows meaningful volunteer activities promote emotional and mental well-being.



Enjoy a pet: A small but growing body of research suggests pet ownership benefits health in several ways. One study found that among those who had a heart attack, dog owners were significantly more likely to be alive a year later than were those without a dog. Dog owners benefit from regularly walking Fido, too. They are less likely to be obese than non-dog owners.



Improve relationships: Take conscious steps to forgive those closest to you — and yourself. Forgiveness is associated with improved mood and lower stress.