Never Overdo Anything

Women need not more than an hour of health and fitness training. Hence, never over do any form of exercise as doing extra exercises or spending more time in the gym, will just make you tired and exhausted. Hence, focus on limited exercises within a certain time frame to make your training session fun and effective.

Eat a Good Breakfast

One should also maintain a proper diet with the workouts in order to stay healthy. Include lots of fresh fruits in your breakfast, as fresh fruits that contain glucose will help to keep sweet cravings at bay. With fresh fruits you can also include some dry fruits in your breakfast for energy. 

Create an Effective Exercise Pattern

Choose an exercise pattern according to your own convenience. Try adapting to strength training, for at least 20 minutes at least twice a week or interval training like walking or running which will help to tone your entire body.

Store Your House with Healthy Snacks

Even if you have the habit of snacking throughout the day, healthy snacks will come to your rescue, instead of harming your health. So, stock up with all the healthy snacks to stay away from various lifestyle diseases.

Stay Active throughout the Day

Walk and talk with  a hands-free as much as possible, stand up maybe during meetings, or keep standing while working if you do not have much typing work to do. Take a short walk during your lunch break, take short breaks every half hour where you walk around for a minute and then get back to your desk. The options are there, you just have to make up your mind and do it.

Health Benefits of Papaya

Here are a few reasons why you should include this fruit in your diet: 

Low in calories, high on nutrition, it's an excellent choice for those on a diet. 

The peel of the papaya helps in healing skin wounds and injuries. 

The fruit has anti-inflammatory and anti-cancerous properties. People affected with osteoporosis, arthritis and oedema should consume it regularly. 

The fruit is good for hair growth and is known to check the growth of dandruff. 

Papaya is one of the most trusted detox solutions. If taken in moderation, the fruit can help get rid of toxins from the body. 

Foods that Keep You Young

There are a few natural food items that can help you remain young and healthy.

1. Avocado - Apart from being high in Vitamin E, avocados are rich in antioxidants which help protect the skin. Avocados help in regenerating skin cells which makes your skin look fresh, giving a more youthful complexion. 

2. Kidney beans - These pulses are full of fiber and potassium which help reduce the cholesterol levels and thus reduce the risk of any heart disease. But their major health benefit is that they are packed with proteins. 

3. Dark chocolate - Any chocolate that contains at least 70% cocoa is full of proteins and Vitamin B. Regular small bites into this chocolate will help burn fat and improve your skin and hair. 

4. Broccoli - Broccoli's are a great source of fiber and Vitamin C which not only help control weight, but also help to fight heart diseases. 

5. Blueberries - Blueberries are rich in Vitamin C, which help in easy circulation of blood. Blueberries also contain certain minerals which help control the anti-ageing process. High in potassium, these berries help fight puffiness. 

Simple Ways to Stay in Shape

The most difficult part after losing weight is to maintain it. Here are some easy ways for you to stay in shape.

Don't sit for a very long time 
If you actually cut short your time of sitting constantly in front of the TV or your PC, and move around in between your working hours or generally at home, chances are you will not put on weight and also maintain it well.

Make time for regular exercise 
Though you might have reached your ideal weight but you still have to make some time for exercise on a regular basis. You don't ideally have to carry on the same set of exercises that you previously did to lose weight, but doing any sort of exercise will ensure that you stay in form and do not put on weight again.

Skip fast food 
Just because you've lost all those extra pounds does not mean that you can eat whatever you like. Instead you need to keep a tab on what you are eating regularly. Avoid munching on fatty foods. Though it might seem invigorating, but if you stay clear of fast foods, you will also stay in great shape.

Don't drink soda 
Drinking diet drinks or sodas can actually make you fat! Instead opt for fresh fruit juices. Remember that you have to stick to your goals and you cannot afford to go back to your nasty junk food now.

Drink Enough Water

Regular intake of water is essential for maintaining good health

Most of us know that up to seventy per cent of the total body weight is due to water. Although it is present in all parts of the body, it is more present in organs such as lungs and brain and fluids such as blood, lymph, saliva and secretions by the organs of the digestive system. The common belief is that we feel thirsty only when our body needs water. While this is true, recent research studies have indicated that there are several other indicators of inadequate water in some or all parts of the body. Ignoring these indicators can lead to several major diseases. Most of us spend a lot of our working hours in air-conditioned environment so naturally we don't feel thirsty but that does not mean that our body does not need water. Lack of water can lead to fatigue too. So, for your glowing health, drink enough water.

Importance of water for maintaining normal health:

Just as water helps a seed grow into a tree, it also helps our body. The flow of water inside and outside the cells generates energy. This energy is stored in body along with other chemical sources of energy in the body. The energy generated by the water in the cells helps transmit impulses in the nerves. Water content in the body influences the functions of the various proteins and enzymes that are dissolved in it.

Water helps maintain the moisture of the lining of the internal organs of the body. It maintains normal volume and consistency of fluids such as blood and lymph. It regulates body temperature.

It removes 'toxins' from the body
Water is essential for regulating the normal structure and functions of the skin. The body loses about four litres of water every day. It is, therefore, necessary to replenish this volume by drinking at least the equivalent amount of water every day. Inadequate intake of water can lead to dehydration.

Prevent Heart Disease

A recent study showed that women who ate a diet rich in whole grains, vegetables, and fruits (all good sources of fiber) had a reduced risk of heart disease compared to women who ate less healthfully.

Vitamins Add Value

You can help protect your body by consuming antioxidants such as Vitamin A, C and E. Antioxidants powerhouses include blueberries, melons, nectarines, peaches, strawberries, papaya, carrots, broccoli, spinach, and sweet potatoes.

Peppermint Tea: Controls What You Eat

If you like peppermint tea then try and rotate that with a green tea as both speed up digestion and thus help you burn more calories. The peppermint leaves can be used to make a light, refreshing tea, which can be drunk either hot or chilled. To prepare the tea, take a tablespoon of fresh or dried leaves and add them to boiling water and let it steep for four to five minutes. Strain and add honey, if needed. 

Green Tea: Builds Metabolism

Research says the chemical EGCG found in green tea that speeds up the body's metabolism, is responsible for helping people lose the kilos - it can burn a whopping 70 calories a day! Green tea also raises the level of antioxidants. It's believed the antioxidant catechins in green tea boost metabolism and helps burn fat.

Health Benefits of Walking

Did you know that walking not only helps you to lose weight but also prevent diabetes and breast cancer? Read on to know the health benefits of walking. 

Walking is said to be a great exercise which has proven to be an excellent fat burner. If you walk at a steady pace for 30 to 45 minutes at least six days a week along with a healthy diet, you will gradually witness a change in your weight. 

There are several benefits of walking. Some of them are as follows- 

Walking regularly at a good speed improves your muscle strength and endurance and also helps build stamina. 

It is good for your heart. Walking is known to reduce your blood pressure, improve your blood circulation and all round cardio vascular functions. 

Walking is said to be good for your bones. It is a great way to strengthen your bones. 

Walking about 30 minutes a day increases your bone density and slows down bone loss in your legs. This low-impact exercise is also said to target your spine, legs and hips. 

It promotes mental well-being. Known as a great stress-buster, if you walk outdoors, the combination of fresh air and exercise is an excellent way to boost your morale and mood. 

Helps prevent type 2 diabetes. Studies have revealed that walking approximately 150 minutes per week can reduce the risk of diabetes. 

Reduces the risk of colon and breast cancer. 

Last but not the least, walking is said to be safer than running. Fitness experts are of the opinion that walking is better for your knees and joints as compared to running. It leads to fewer injuries and is said to be a good beginner workout. 

Best Ways to Burn

Weight-bearing exercises like running, walking, and aerobics burn more calories because gravity requires the body to work harder. 

Go gaga for Green Tea

Green tea has been shown to help keep you mentally alert, and it may also help with weight loss, regulate cholesterol levels, and prevent sun damage to your skin.

10 Glasses of Water

We have all heard this advice innumerable times. Drink eight to 10 glass of water a day. Experts say that if you are overweight or tend to get most of your calories from processed and salty food, eight to 10 glass of water could actually help you reduce your weight. 

Water could lower your BMI. If you drink eight to 10 glass of water everyday you will end up eating less and also drink fewer calorie-laden beverages. Drinking about 500 ml of water before meal can cut the calories and help in losing weight and as a result lower body mass index (BMI). Water helps in burning fat. You can burn about 50 per cent more fat after drinking water compared with a higher calorie beverage.
Water helps you play your sports better. Sweating away just two per cent of your body's water content affects the performance of a sportsperson to a great extent. Drinking enough water can improve your game and save you from the risk of dehydration.
Water can fight hangovers. Being adequately hydrated is the best way not to feel lousy and grouchy after a late night party. Drink a couple of glasses of water hours before the event. Even when you are flying a long distance flight, staying hydrated helps you fight hangover. 

Changes for a healthy lifestyle

Healthy Lifestyle Change # 1: Make your plate more colorful 
Whether it is red, yellow, blue or green add all colors of fruits and vegetables to your plate. The more the color the better the health benefits you'll derive. By adding all the fruits and vegetables to your plate, you will ensure that you are filling up on most nutrients and vitamins. 

Healthy Lifestyle Change # 2: Store your medicines in a good place 
You might wonder, how this change would help you to live a healthy life, but this advice is one of the most essential changes one should adopt. If your pills and medicines are kept anywhere then it is exposed to various factors like light, heat or humidity. Due to this exposure, your pill can get degraded and lose its quality. To attain the best out of your medicines, store your medicines in a dry and dark location. 

Healthy Lifestyle Change # 3: Stretch a little in the morning 
Begin your day with light stretches. Early morning stretches for even 10-15 minutes will help you wake up instantly, help you focus throughout the day, keep you energized, improve flexibility, regulate proper body circulation and improve coordination and relaxation in your body. Hence, get up a little early and stretch for a better day! 

Healthy Lifestyle Change # 4: Check your BMI 
Dr. Sunesara says - constantly keep checking your Body Mass Index (BMI). This will help you to maintain a healthy weight all throughout and help you to avoid various diseases which are caused due to obesity like diabetes, stroke, gallstones, heart disease and high blood pressure. 

Healthy Lifestyle Change # 5: Breakfast is very important 
Eileen says - breakfast is the most important meal of the day and you should never skip it, if you want to attain a healthy lifestyle. If you are not accustomed to eating breakfast, then include small portions like a plateful of fruits or a bowl of cereals etc. Eating a healthy breakfast will help you stay focused throughout the day and reduce your over-eating during the second half of the day. 

Healthy Lifestyle Change # 6: Dry-brushing technique 
Dr. Stephen, Dental student says - try dry brushing your teeth every morning. This technique should be adopted before brushing your teeth with toothpaste or water. This is a very useful method to cut down tartar and reduce gum bleeding. Use a soft bristled toothbrush and after scrubbing your inner and outer surfaces of teeth rinse and scrub using toothpaste. 

Healthy Lifestyle Change # 7: Switch off the idiot box 
Reduce your TV watching addiction, if you want to live a healthy life. TV is one of the biggest culprits when it comes to a bent back and inactive lifestyle. Instead of wasting time viewing TV do something physically active with your near and dear ones. It can be anything small like running around or going for a walk, it will be ten times more active than lying on the couch. 

Healthy Lifestyle Change # 8: Hydrate yourself 
Drink a minimum of 8-10 glasses of water every day, depending on your physical activity. Sufficient intake of water is very essential to kick out toxins from your body and to rejuvenate your cells. If you do not drink much water, you will end up dehydrating yourself and get tired very soon. 

Healthy Lifestyle Change # 9: Laugh like a baby 
As the popular saying goes,' Laughter is the best medicine' and it is 100% percent true. When you laugh out loud, your body will release feel good hormones and this will kill the villain stress hormone cortisol. Hence, giggle as much as you can to achieve good health by watching back to back comedy videos or by joining a laughter club. 

Healthy Lifestyle Change # 10: Reduce salt intake 
A healthy life is achieved by a healthy heart and brain. To achieve the best overall health reduce the intake of salt as too much salt is not only bad for your heart but also for your brain. 

Healthy Lifestyle Change # 11: Breathe properly 
Most of us do not breathe properly, as normal individuals fail to understand the importance of breathing. Proper breathing is essential to obtain the best health. Even a proper deep breathing session of 10-15 minutes provides a range of health benefits like improving digestion, quality of blood, functioning of nervous and respiratory system. Hence, pay attention when you breathe, if you notice shallow or deep breathing; correct your breathing style at that very instant. 

Healthy Lifestyle Change # 12: Sleep well 
A good night's sleep for 8 hours is very important to obtain a healthy and fresh day. Never compromise on your sleeping hours. Maintain a proper schedule and proper sleeping pattern. Choose a comfortable bed and never eat late night heavy meals. 

Healthy Lifestyle Change # 13: Practice yoga or any exercise equivalent that focuses on mindful stretching and breathing 
As you age, joint flexibility and bone health - along with lung power and blood circulation - become important points of consideration. Several exercises fit the bill, but yoga covers all these aspects quite well. Therefore, incorporate 15-20 minutes of yoga into your daily fitness routine and you will find that your body stays supple and flexible well into old age. 

Healthy Lifestyle Change # 14: Quit smoking 
Even smoking a single cigarette a day can cut your chances of healthy living by almost 75%. Besides increasing your weight it can increase the risk of lung cancer and other heart ailments. Hence to enjoy a healthy life, quit smoking now. 

Healthy Lifestyle Change # 15: Skip your vehicle 
In today's motorized world, leg work a.k.a walking and running has taken a backseat. Stop this vehicular addiction by opting to walk for errands and chores. Avoid transport, especially for short distances. Staying physically active is important and will be a good add-on to your workout routine and healthy eating. 

Healthy Lifestyle Change # 16: Use your non-dominant hand 
As mentioned earlier, small changes help us to achieve major benefits. Try brushing your teeth with your left hand if you use your right hand or vice versa. These small changes will help to build the muscle force of both the sides of your body and utilize your brain in a more significant way. 

Healthy Lifestyle Change # 17: Help others 
Do something good for some one else. Good deeds make you happy and also reduce your risk of heart diseases because of the feel-good factor. Hence, start with a little act of kindness everyday and you'll find that helping others is a wonderful habit that will make you feel much nicer and healthier about your life. 

Healthy Lifestyle Change # 18: Do your chores 
Don't rely on house-help all the time. Is it a coincidence that people with the most house-help are usually the most obese? Clean, dust, mop, fold clothes, do whatever it takes to keep your living area tidy and spruced up - at least twice a week. 

Healthy Lifestyle Change # 19: Have sex 
Sex provides lots of health benefits. A few of them are: Sex helps relieve stress, boosts immunity, burns calories, improves heart health, reduces pain and helps you sleep well. Hence, spice up your life and health by having sex at least 2-3 times a week. 

Healthy Lifestyle Change # 20: Fidget when you work 
Most of us today have desk jobs. Gone are the days when working on your feet and with your hands was a common thing. Therefore, you need to take extra precautions to not jam your legs or back and neck during those 8-12 hour desk job days. Make your desk job more fun and healthy by moving around. Stretch a little, walk around every hour or so, do whatever it takes to be active despite having to use a computer at a desk all day.

Run for your health!

Running may not be answer to all your troubles but it can sure do a lot of good to your physical, mental and emotional health and may even help in disease prevention. Running can benefit you in many ways so read on to know how.

You'll burn a lot of calories - Running will help you burn a lot of calories and maintain your ideal body weight.

You'll keep your blood cholesterol, sugar and pressure in check - Exercise is one of the best ways to naturally reduce your blood pressure keep high cholesterol and blood sugar in check.

You'll lessen your risk of a heart attack - Running will strengthen your heart and ensure the efficient flow of blood and oxygen throughout your body, which helps decrease your risk of a heart attack.

You'll keep your bones strong - Running and other weight-bearing exercises strengthen your muscles and increase bone density, which can fend off osteoporosis.

You'll boost your energy levels - Running is a great way to boost your energy and maintain improved energy levels during the day.

You'll boost your self-esteem and confidence levels - Running requires a lot of motivation and discipline. Setting and achieving a goal of running frequently will increase your confidence and self-esteem. This is especially true if you set a specific goal, such as running a marathon and accomplish it.

You can broaden your horizon - Running is a great way to break away from the daily grind. It gives people the opportunity to explore areas of their own community and give them time for thought!

You can support a cause - Many marathons and runs benefit charities and causes such as health awareness, social causes or for natural disasters. Running is a great way to contribute something in your own to a higher cause.

You can meet and network with other runners - As part of running groups or clubs or at marathons, you'll have plenty of opportunities to meet and get to know other runners.

Walk Your Way to Fitness

If you’re like most people, you walk just under three miles every day in the course of your normal activities. Now it’s time to get a little more purposeful. The Centers for Disease Control and Prevention, the American College of Sports Medicine, and the Surgeon General all agree that at least 30 minutes of brisk physical exercise is good for your health, and walking is one of the easiest forms of exercise to get.

Some of the many benefits of a regular walking workout include:

1. Cardiovascular health. Fitness walking strengthens your heart, improves your circulation, and lowers your blood pressure. A study published in The New England Journal of Medicine evaluated 73,743 postmenopausal women enrolled in the Women's Health Initiative Observational Study and found that women who walked briskly 2.5 hours every week reduced their chance of heart disease by 30 percent.

2. Bone health. As a weight-bearing exercise, walking can stop some of the bone loss of osteoporosis and may slow down arthritis.

3. Weight loss. A regular walking workout burns calories. If you walk 4 miles four times a week, you can walk off about a half-pound of fat every month. Weight loss combined with a healthy diet can also decrease your risk of type 2 diabetes.

4. Mental health. Studies show that fitness walking reduces stress and improves your overall sense of emotional well-being. A regular walking workout can help you enjoy deeper, more restful sleep, which may decrease your risk for anxiety and depression.

Get Seasoned

To every fruit and vegetable, there is a season. Strawberries are best in spring, and peaches are perfect in summer. Fall is the season for cauliflower, and sweet potatoes are scrumptious in winter.

Milk for good health

Around the world, milk is considered a complete food and a staple part of a well balanced diet.

Milk is an essential component in the daily diets of children, grown-ups and the elderly as it contains all the nutrients necessary to develop and maintain a healthy lifestyle. Milk is known as the king of nutrients and an important source for energy as it contains high amounts of calcium and proteins as well as essential minerals like phosphorous and magnesium. 

Many people are under the notion that milk is a compulsion for young children and not necessary for adults. However, milk is in fact as essential for grown-ups as it is for young children. It is an excellent source of calcium that helps in building strong bones and reduces the risk of many diseases. Milk reduces cholesterol production in the body and also acts as a cancer-fighting agent. 

For young children 
When children move away from formula milk to regular milk, a mother will do her best to ensure that her child's nutrition is not compromised. It is advisable then to provide the child Ultra-High Temperature (UHT) treated milk packaged in cartons after 2-3 years of age. When milk is processed using UHT technology, it is heated at a very high temperature (135-150 degrees C) in a closed system for a few seconds and then force-cooled to room temperature. This process removes all micro-organisms from the milk. At the same time, it retains the nutrients and flavour of the milk as the heating period is brief. An added advantage of UHT milk in cartons is that it is easy to store without the need for refrigeration. Moreover, UHT milk does not need to be boiled and can be consumed straight out of the cartons. 

For growing children 
Drinking milk is essential for growing children as it provides wholesome nutrition and is a healthy source of calcium. It helps build the essential ingredients for the body to grow, repair and maintain itself. All growing children should drink at least a glass of milk every day. With UHT-treated milk available in smaller cartons ready for on-the-go consumption, children can conveniently carry a carton of flavoured milk to school to have during their lunch break. This will help them stay active and keep their energy levels high for the entire day. 

For working professionals 
A hectic work schedule and fast paced lifestyle has taken a toll on most working professionals who end up skipping breakfast. Including a glass of milk in their diet ensures that they have something nutritious. The lactose in milk is a great source of energy. Milk and bananas together are considered an instant energiser for the body too. It keeps energy levels high through the day and helps one perform optimally at work. Working professionals can opt for UHT milk in cartons as it is hygienically packed and retains maximum nutritional value in the milk. 

For the elderly 
Milk is highly recommended for people above the age of 40. It is essential for them to include milk in their daily diet to maintain optimum health and wellbeing. A few common diseases and ailments affecting elders include osteoporosis, constipation and dehydration which can be combated by consuming UHT milk in cartons. Moreover UHT milk in cartons does not contain any preservatives and can be stored at room temperature for up to three months. 

Thus, it is recommended to opt for UHT milk in cartons as it is the safest and most reliable option to get your daily dose of energy. 

Figs are extremely nutritious

This sweet-tasting fruit is very nutritious and has many health benefits 

Though figs are seasonal fruits, they are available throughout the year in the dried form. They taste more yummy in its dried form and are very nutritious as they contain vitamins A, B, and minerals like phosphorus, calcium, iron and manganese. Here are some benefits of figs bet you didn't know about: 

- Pectin, a soluble fibre found in figs is beneficial for the digestive system. This soluble fibre helps in clearing out the accumulating cholesterol in the body. 

- Hypertension may arise when there's more intake if sodium and low potassium levels in the body. Figs however, are low in sodium and high in potassium and hence, helps in prevention of hypertension. 

- Dried figs are said to contain omega-3 and omega-6 fatty acids along with phenol. These are useful in preventing coronary heart diseases. 

- Figs are also a source of calcium, which is good for strengthening of the bones. 

- Because figs are rich in potassium, it helps in regulating blood sugar. This is beneficial for people who are diabetics. Also, people whose diet is sodium may suffer form urinary calcium loss. The high potassium content in figs, helps in prevention of this. 

- Eating figs are said to be an effective cure for treating sore throat because of their high mucilage content. 

- Traditionally, figs have also been used for treating sexual weakness. The remedy requires one to soak about two to three figs in milk overnight and eat the same next morning. 

- Because figs contain iron, they are useful in treating anaemia. 

- Mash about fresh figs and them on your face and leave for 10 to 15 minutes. This is useful for treating acne and pimples. 

- It is said that eating figs can relieve fatigue and boost brain power too. 

- As one grows older, one tends to suffer from macular degeneration i.e. weakness of the vision. Eating figs can hep prevent this.

Eat More Beans

Just one half-cup of high-fiber, high-protein beans will provide about a third of your daily fiber requirement and as much protein as an ounce of meat.

17 Must-have foods in your diet

The type of food that one eats, is quality and quantity determines ones physiological and psychological well being. And for being healthy, one requires to eat well. Here are some must-haves in your diet:

1 . Consider water
Hydrate your body. Drink at least 10 to 12 glasses of water every day. Start your morning with a glass of lukewarm water.

2 . Eat timely meals
Eat at regular intervals. Have five meals a day in which three can be main meals and two can be mid meals.

3 . Breakfast is a must
Breakfast is a must because it provides 25 per cent of the total energy and nutrients required by the body.

4 . Quality call
Good quality of food is a must. Remember the quality of food you eat determines your efficiency in your work. Avoid refined foods like white rice, maida-based products like bread, pasta etc.

5 . Go green
Make sure to include green, orange, and yellow fruits and vegetables — such as broccoli, carrots, cantaloupe, berries and citrus fruits. These fruits are rich in vitamin C and vitamin A, which may help protect against various types of cancer and other diseases.

6 . Say yes to herbal tea
Include herbal teas. Having two cups of green tea can do wonders for the skin and also increase the efficiency of our immune system.

7 . Opt for healthy fat
Enjoy healthy fats. Include omega 3 fatty acids and unsaturated fat rich foods like olive oil, flax seeds, sesame seeds, soyabean, walnuts, seafood such as tuna and salmon to increase your immunity.

8 . Fibre is important
Have fibre rich foods like oats, barley, ragi, bajra, whole wheat grains, different variety of fruits and vegetables in your diet.

9. Protein perfect
Having protein is essential. Vegetable sources of protein are beans, nuts, pulses and whole grains. These are good choices as they offer fibre, vitamins and minerals. The best animal protein choices are fish and poultry.

10. Calcium
Include adequate amount of calcium in your diet by having milk and milk products, soybeans, shrimp, ragi, sesame seeds, and leafy vegetables.

11. Vitamin B12
This is a rare vitamin. A slight deficiency of it can lead to anaemia, fatigue and depression. Vitamin B12 rich sources are oysters, liver, fish, beef, eggs, fortified cereals, milk and milk products.

12 . Healthy snack
Have healthy snacks in between to keep up the energy levels the whole day.

13 . Plate of salad
Consume a bowl of green salad every day — a simple trick to keep away excess calories.

14. Two fruits at least
Have at least two fruits everyday.

15 . Spice it up
Include spices/herbs like saunf, basil leaves, one to two cloves, ginger or garlic in your daily diet to enjoy its enormous medicinal properties.

16 . Go nuts
Have a handful of nuts a day. They are calorie dense foods packed with proteins, healthy fats and some essential vitamins and minerals.

17 . Dine right
Have early and light dinners.