How to end #unhealthy #friendships

Untitled-1 copyEnding a friendship is just like a break-up. It’s bitter and there’s no easy way to say it as eventually one of you will be more hurt than the other. Even though we’ve been brought up with the thought that friendships last forever, there might be things that haven’t worked out between friends. One of you might be more giving, have severe ego issues, be constantly bullied by the other or even be jealous of the others success. Whatever the reason, if you think it’s only leaving you stress ed and feeling bitter, you have to end it for your own mental peace. After all, nobody likes to be friends with someone who passes on negative energy. If being friends really doesn’t work out despite all the effort, you have no choice but to let go of it gracefully. Here are some ways you can deal with it.

Meet in person and discuss

You have spent years being good friends. But now that you have decided to bid goodbye, do so in person. After all, you need to value the time you guys spent together for so many years. Pick a spot where you can talk openly about it. You might expect a plethora of emotions when you are discussing it. So, pick a place that is not crowded. Head to a beach, lakeside or go to a restaurant at odd hours so that it is less crowded. Meet in person and decide to part amicably.

Call up if meeting doesn’t work

If you both are in two different countries or can’t meet for some reason, talk it out over the phone. Sending lengthy messages won’t work. No matter how clearly you write, the other one always has the advantage of comprehending them in a way he/she wants to. Why make it sour? Choose an appropriate time and discuss why it isn’t working. This way, both of you will get a chance to speak. Even if the other blames you of saying something wrong, you can always explain it.

Let it fade away

If you both haven’t been on talking terms for a while now, let it fade away. Sometimes, natural death of a relationship is the best way to end it. Of course, you won’t get the answers or the typical closure this way. But this could be the best way to deal with it. After a few years, it will just look like you have grown out of this relationship. If you’ve been talking to each other thrice a week, cut it down to once a week. And slowly, move on. Avoid any conversations and the relationship cease.

Don’t do the blame game

You have decided to end it gracefully. Even if your friend is getting nasty, you don’t get into the blame game. ‘You didn’t do this for me’ or ‘You said stuff like this’ — might make things worse. So, go for things that explain how it wouldn’t work for the both of you. Of course, you can’t hide the reasons. But tell them in a manner that doesn’t hurt. Say things like, ‘This won’t make us happy in the long run.

If it’s worth it, give another chance

Despite working on the pros and cons, if your friend is still persistent that he/she wants another chance, think it over. This is quite tricky just like romantic break-ups. But if your friend is positive about it and promises to put in effort to restore the good old times, give it another chance. But this time, ensure to work on all the problem areas. Being friends again after going through a rough patch is not easy. But ensure you work on it

Things you should remember once you end your friendship

1) Don’t discuss about it with your common friends. Everyone will have their opinion on this and it might lead to a very judgmental conversation. We are sure you don’t want somebody to feed on this gossip, right?

2) Avoid calls and messages from your friend. If you have ended the friendship, don’t encourage any more conversations. Forget dealing with what to say and how to say it, it will simply be very embarrassing and awkward.

3) If you have decided to take a break, take a considerable amount of time to reconsider your relationship. And once you guys are back, don’t discuss the past.

4) Don’t give up on good friendship. Just because you ended a bad friendship, it doesn’t mean that there is no hope. Maintain healthy friendships with existing friends, but don’t keep discussing it with them.

Beat the #flab with these #healthy #alternatives

2016-07-23 (3)Now that the Kerala government has imposed a 14.5% fat tax on unhealthy food items sold in food chains to raise awareness as well as money for preventive healthcare; here are a few healthier substitutes for all the foodies to keep your weight in control, while giving you all the pleasures of a sumptuous and delicious meal. So, why wait until the fat tax on junk food becomes an official mandate in Telangana and burn a hole in your pocket?

Fatty is not tasty

First things first; we have to stop believing that only fried, fatty food is delicious. “A bowl of oil or ghee is far from tasty. What we enjoy is the taste of spices. Cooking smart will ensure that you don’t compromise on your favourite flavours,” explains nutritionist Liza Shah. Everything that is fried can also be roasted in air fryers, so you do not have to miss out on those bhajiyas or dahi-vadas.

Follow a food time-table

“It can’t be stressed enough that you should start your day with a balanced breakfast which consists of proteins, complex carbohydrates, fresh fruit, low-fat dairy products to ensure fullness for the next three to four hours,” says dietitian Sohini Shah. Planning your next meal also ensures that you stick to more home cooked foods and avoid cravings. “The key is to eat healthy snacks so that you are able to nourish the body rather than adding empty calories,” she adds.

Use healthier alternatives

Nutritionist Liza Shah suggests substituting khoya with skimmed milk powder and making sweets like gajar ka halwa. “Pani puri can be baked and you can make whole wheat pizza base. White sauce for baked dishes can be made with skimmed milk and adding wheat flour instead of maida,” she adds. Healthy beverages also helps to avoid unnecessary calories. “Choosing seasonal vegetable juices, buttermilk, coconut water, low-fat milk shakes, green tea over extremely sugary coffees, aerated beverages, full fat milk mochas (which is also laden with a lot of sugar) helps keep extra fat and sugar under control,” says Sohini.

Get rid of myths and labels

‘Fat-free’ foods that are available in the market are not necessarily low-fat or fat-free, but reduced fat. “Often these low-fat items are high in sodium — which is unhealthy. Also, sugar-free chocolates are not low-fat,” opines Liza. One must never consider nutrients in isolation, but in totality. Anything available in tetra-packs is high on preservatives. Another thing to keep in mind is that no fruits contain natural fats. “Fruits are made up of sugars and are much healthier compared to white sugar, jaggery or fried foods,” says Sohini. Nuts like almonds, walnuts, pistachios, hazelnuts, pinenuts, and seeds like flakes, chia and sunflower provide the healthy and essential fats.

Watch out while eating out

Always carry dry fruits and nuts with you to munch on, if you feel hungry. Avoid gravy when dining out as it is high on preservatives in most instances. “Go for clear soup without corn flour, dry vegetables (without gravy), dal made in ghee, roti instead of naan. Order just one dessert and share it between two or three people,” advises lifestyle management expert Binaifer Lalkaka. She adds that it is also a good idea to drink more water to avoid over-eating.

 

Don’t take #pills with #juice, #stick to #water

2016-07-23 (2)Washing down pills with juice, particularly of citrus fruits, makes the medicine less effective, the Indian Medical Association (IMA) has warned.

In a recent advisory , the medical body says juices have been shown to affect the absorption of drugs, particularly those prescribed for chronic medical conditions such as hypertension or heart disease, and one should have these pills only with water.

“Orange and apple juices have been shown to lower the absorption of certain drugs, thus compromising their effectiveness. On the other hand, grapefruit juice increases the absorption of some drugs.This can turn normal doses into toxic ones,” said Dr K K Aggarwal, secretary general of IMA, citing a study by the University of Western Ontario, Canada.

The US Food and Drug Ad ministration (FDA), in its consumer health information, also details why grapefruit should not be taken with medicines. “Some medicines, like st atins prescribed to lower cholesterol, are broken down in the body (metabolized) by proteins called enzymes in our small intestine. Grapefruit juice can block the work of enzymes, increasing the amount of medicine absorbed by the body and risking an overdose,” says the FDA bulletin.

It adds, “Other medicines, like Allegra (fexofenadine) used for treating allergies, are moved into the body’s cells with the help of proteins called transporters. Grapefruit juice can block the work of transporters, decreasing the amount of medicine absorbed by the body and reducing the medicine’s effectiveness.”

According to Dr S K Sarin, director, Institute of Liver and Biliary Sciences (ILBS), fruit juices, particularly ci trus ones, can affect absorption in two ways. One, by the changing the blood PH –acidity or alkalinity of blood–and, two, by breaking the coating of the pills.

“In India, there is not much research on the harmful effect of taking medicines with fruit juices. But we generally advise patients to have them with water, unless specified otherwise,” he said.

Medical experts also point out how prescription rules are barely adhered to and pharmacists, a key link between the doctor and the patient, are mostly unaware about how medicines should be taken.

“In developed countries, the pharmacist guides patients on how to take medicines and whether to have a certain medication with juice or not. But in India few care about such details, leading to poor efficacy of the drug regimen,” said Dr Randhir Sud, chairman, Medanta Institute of Digestive and Hepatobiliary Sciences.

In India, only about 20%30% of doctors write out a detailed prescription, said Dr Anoop Misra, chairman Fortis C-Doc, “Time of meal, time of day and how to take medicines are important details for any prescription. Any mistake or miscommunication can lead to side-effects. For example, aspirin should be taken after meals to decrease its side effects on the stomach.Milk and calcium should not be given with iron, as its absorption will be less,” he said.

How often should you take #breaks?

2016-07-23 (1)There is always that one person at work who is always seen lounging around the pantry or water cooler, sipping on endless cups of coffee and chatting with whoever comes by.

Everyone wonders how this person gets any work done and yet, they fly through appraisals successfully year after year. Then there are organisations that have strict guidelines for breaks, but this isn’t received well by employees either. After all, everyone has a different style of working and productivity peaks at different times for different people. Balancing time at the desk and time away from it might seem like a simple matter but the ideal ratio is actually quite difficult to come by.

“It is really difficult to find an ideal ratio as such, but I think about 4-5 hours of work calls for a 30 minute break,” suggests Abhimanyu Bhosale, founder-CEO, Live Health. “Overall, Indians are relatively very hard-working and the ratio of work to leisure is less than the global average. But I think it is the culture that matters; Indians have a lot of overall festive breaks and the overall happiness index in most urban cities is quite good,” he adds. As Bhosale says, balancing is very subjective to a person and it depends on how the person likes to relax. According to Kiran Iyer, sr. manager, HR, Healthenablr India Pvt Ltd, the ideal ratio of work time and leisure is 90 120 minutes work with 15 20 minutes leisure break.

If you happen to work with people who enjoy taking frequent breaks while you prefer a single long break, it can pose a problem. Productivity can suffer when one doesn’t utilise the peak productivity hours. The key then, is to be clear about where you stand and change the way you spend your breaks. “Break time provides a unique opportunity to network with your colleagues, building and nurturing relationships, creating awareness about other businesses and understanding inter dependent functions, etc. So, instead of being closed to the idea, one can choose to utilise it effectively too. Ultimately, it is about working smart,” shares Jagjit Singh, chief people officer, PwC India.

Singh sums it up, “For the millennials, it is no longer about being told when to take a break or what the length of the break is going to be. It is about what you need to accomplish everything else will fall into place.” Thus, there’s no need to overthink a break unless it starts to reflect on your output at work.