The #truth behind #cheat #meals

One thing that gives healthy diets a bad rep is the concept of cheat meals. Not even a week into their diets, people start looking forward to cheat meals. Why does this happen?

Diets can be tasty

Your diet needn’t be full of tasteless food. You can only continue your diet if you like the food you eat and make progress. Nobody likes eating tons of broccoli with every meal.

How to plan your diet

– Count the amount of calories you need to lose fat. Start with a deficit of no more than 200 calories in the first week.

– Set your protein intake. No matter what your goal is, a high protein intake is essential. Aim for at least 1.5-2 gram per kilo of your body weight.

– Now that the amount of protein and calories from your protein intake are fixed, adjust your carbohydrate and fat intake. If carbohydrates go up, fats come down and vice-versa.

– Next, choose the foods you can get your ‘set’ calories from. Be wise here and select the things that will push you towards your goal and not away from it.

– After choosing the foods and knowing how much you need to eat, get down to cooking what you like. Yes, you can cook what you like as far as you remain under your calorie and macro limit.

Calculated moves

You have been eating wrong for years, developing a habit. Then how can you expect to eat right overnight? Start with replacing one unbalanced meal with a balanced one.

— Mensxp.com

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Get, set to #look #good

The five steps to remember to be festive-ready this season:

PRE-PLAN YOUR LOOKS

Decide your looks based on the occasions and festivities that you have to attend. Keep traditions and cultural sensitivities in mind before you decide what to wear. If you have multiple occasions, start with a basic look and build this up as you go along. The strongest or heaviest look should be reserved for the most important day.

BEAT THE RUSH

Never leave festive shopping to the last minute. The clothes you choose may need alterations or accessories to match with them and getting them well before festivities begin is always a safer and better option. If you are someone who waits for your favourite designer, brand or store to go on sale, get in early and pick what you like. There’s nothing worse than seeing someone walk away with what you have been eyeing or waiting to get your hands on.

CHOOSE A COLOUR STORY

It’s important to pick and wear clothes in colours that flatter your natural skin tone. Cold colours (blue, green, purple) work with pale skin tones while warm colours (brown, rust, orange and some shades of yellow) compliment dusky tones. When it comes to metallics (fabrics, jewellery or accessories), gold looks good if you are pale, silver and copper if you are dusky. Avoid black or grey as they aren’t very festive and are not considered auspicious either.

PICK THE RIGHT FIT & FORM

Whatever you choose to wear, I strongly suggest you stick to a fitted and sharp silhouette. Do not buy your festive wear off the rack, but have it custom tailored or designed. If you are buying off the counter, ensure you have the garment altered to fit perfectly on you. Never allow the shoulders to droop, the neck to be too tight or too loose, sleeves and overall length to be too short or too long – everything must fit and be just right, but yet allow you to move around and be comfortable in.

ACCESSORISE RIGHT

I suggest you stick to what you really need and what you are supposed to have on – culturally and otherwise. Coordinate your footwear with your clothes. As a general rule, always match the colour of your clothes with what you have on your feet. Choose comfortable footwear that allows you to stand or sit for long hours at ease. You may accessorise with a good watch or a simple chain around the neck. Add a pair of cufflinks or jewelled buttons to dress your look. Use deep, dark colours or rich textures and sheen on all cloth-based accessories. Even better, try embroidered or embellished. Remember: when it comes to accessories for men – less is always more and one prominent piece is better than wearing too many.

Accessories rule for men: one prominent piece is better than wearing too many.

10 #effective #tips to keep your #heart #healthy forever

We all know the basics of a healthy heart, but some habits are such that we continue them without realizing that they are wreaking havoc on our hearts. Call it social pressure or negligence, the victim always is the heart. Heart pumps blood to our entire body and the significance of this cannot be undermined in any way. Also, most of us would know the increasing numbers of heart disease in India and now almost 50 per cent of women are at the risk of heart disease. Cardiovascular disorders are also notorious enough to be tagged as the number one killer in India. So, what can we do to effectively prevent any heart nemesis? Lead a lifestyle that pertains to the following healthy heart tips. If not a guaranteed prevention, they will substantially reduce your risks of a cardiovascular disorder.

Know the harmful fats

Most of us do not know the difference between different kinds of fats. You can read that here. For a brief, the worst criminal is trans fats. You have to say no to trans fats and all its sources, which include junk food, packaged and processed foods, quick snacks and bakery items. This is because trans fats raise the levels of bad cholesterol in your body and cut down the good cholesterol. However, you can and must have unsaturated and polysaturated fats as they are healthy and are needed by your body.

Don’t sit for very long at one time

We know it is bad news for many of us as we are doing sedentary, desk jobs for sustenance. However, sitting for too long is extremely unhealthy for your heart as a study showed that it increased the risk of cardiovascular disease by a whopping 147 per cent! The chances of death by the disease also almost doubled up as they increased by 90 per cent.

Passive smoking is the plague!

This is after we assume that you are not an active smoker because if you are, the chances of a heart disease are greatly aggravated! However, if you don’t and still have colleagues who smoke or family members who cannot kick the butt, the chances still are quite pronounced. The risk shoots up by 30 per cent if you are exposed to second-hand smoke at work or home. If you have a case of hypertension, the risk increases further.

Maintain good dental hygiene

Many do not know about the relation between the two but a good dental health means a good heart health. This is because the risk factors of periodontal disease and heart disease are the same. If you have the former, you are likely to have the latter too. This is because the bacteria that leads to gum diseases travel into the bloodstream and this leads to a rise in the levels of C-reactive proteins, causing inflammation in your blood vessels.

Sleep for seven hours

That is, a minimum of seven hours. A study showed that those who slept less than six hours doubled up their risk of cardiovascular disease, including heart attack and stroke! This is because a lack of sleep interferes with your biological processes and can affect your blood pressure and any underlying heart condition.

Know your blood pressure

If you are reading this article, chances are you stay aware of any conditions related to your heart but you would be surprised to know that half of the people who have high blood pressure do not know about their condition! This shows that we are in a dire need to create awareness about the subject. Ideally, if you are aged between 18 and 30, you should get your blood pressure checked every three to five years. If you are older, you must check it every year.

Put down your earphones

Loud noise can also aggravate a condition of the heart! Studies have shown that loud noises such as that of traffic or of loud music can increase your heartbeat, shooting up your blood pressure. On the contrary, a slow tempo and sound can have a soothing impact on your mind and health

Say no to gadgets post 8 PM

Gadgets have a harmful impact on your health and this has been proven time and again by various studies. However, it is impossible to avoid them considering the digitally-driven lives that we lead today. So, make a thumb rule to avoid gadgets post 8 PM. The blue light which is emitted by the gadgets can significantly increase the risk of cancer, diabetes and heart problems. Also, it can interfere with your sleep pattern and increase the chances further.

Eat a heart-healthy diet

This means eating five portions of fresh fruits, vegetables, dried fruits, nuts and seeds in a day. All the processed foods like cookies, refined flour bread and pastas need to be slashed off from your diet. The worst culprit are the sugar beverages that we consume including soda and packed juices. In order to improve your diet immediately, the first thing you should do is stop consuming these as they are sugar dense without the fiber of a fruit.

’30 minutes X 5 days’ should be your exercise formula

In order to keep heart disease at bay, you need to exercise and move! Be it through yoga, dancing, swimming, brisk walking or cycling, you must indulge in moderate intensity workout for 30 minutes at least five days of the week. This is recommended by the World Health Organization for all adults aged between 18 and 64. If you indulge in high intensity workout, you can reduce the duration to half, that is 75 minutes a week, or 15 minutes for 5 days a week. This reduces the chances of not only CVD but also many other diseases such as depression, diabetes, metabolic syndrome, vertebral fracture and even colon and breast cancer.

About World Heart Day: World heart Day is celebrated on 29 September every year since 2012. The aim of the day is to reduce mortality from non-communicable diseases (NCDs). Cardiovascular diseases contribute towards half of NCD deaths. The aim of World Health Day is to control this by at least 25 per cent by 2025. It was conceptualized by World Heart Federation and is a global campaign to help individuals, families, communities and government to fight against the burden of CVDs. It also focuses on creating awareness among people about risk factors for CVDs such as unhealthy diet, a lack of physical activity and tobacco use.

Top 10 #Vrat #Recipes for #Navratri

1. Happy Navratri!

One of the most widely celebrated Hindu festivals, Navratri refers to the nine auspicious nights during which people across the country worship goddess Durga and her different avatars. Foods like meat, onion,grains, garlic and alcohol are considered inauspicious and unholy during these days. Since ingredients like onion and garlic are avoided, it becomes difficult to decide the daily menu. If you are looking out for some delicious Navratri food recipes to have during your fast, you can try Coconut Makhana Laddoo,Lauki Ka Halwa, Sabudana Tikki, Methi Singhara and Aloo Halwa. Here is a list of 10 traditional delicacies you must try this Navratri.

2. Sabudana Tikki

Sabudana Khichdi is a delicious snack recipe. While you can make it for your loved ones anytime, it is ideal for having during fasts. It is very nutritious and is actually very delicious. This khichdi recipe is prepared using sago (sabudana), potatoes, peanuts, ghee and some spices. Try it!

3. Methi Singhara

To give your taste buds a different flavour this Navratri, you can prepare Methi Singhara for your friends and family. Cooked using fenugreek leaves, water chestnut, curd, melon seeds, poppy seeds and cashews, this appetizer recipe is truly delicious.

4. Makhane Ki Kheer

Makhane Ki Kheer is truly delicious and a mouth-watering dessert recipe that you can make for your loved ones on special occasions and festivals. Easy-to-cook and tasty, this is a must try sweet dish recipe during vrat and Navratri.

5. Lauki ka Halwa

Lauki ka Halwa is an easy-to-make dessert that your family and friends would love to eat. Cooked using lauki or bottle gourd, milk or khoya, ghee and sugar, it is super-delicious. Try this easy recipe and enjoy with your loved ones!

6. Kuttu ki Puri

Kuttu ki Puri is a crispy and tasty delicacy made during Navratri festival and is best served with aloo gravy made in sendha namak.

7. Kuttu Ke Pakore

Navratras are incomplete without Kuttu Ke Pakore . Made with buckwheat flour and potatoes, these delightful pakoras can be made in less than 20 minutes and are full of taste and flavours.

8. ​Coconut Makhana Laddoo

Coconut Makhana Laddoo is a super-delicious dessert recipe that you can make for your family and friends in no time. Full of nutrition, this laddoo recipe is truly delectable and healthy, and can be prepared on festivals and special occasions. Try it!

9. Sabudana Khichdi

Sabudana Khichdi is a delicious snack recipe. While you can make it for your loved ones anytime, it is ideal for having during fasts. It is very nutritious and is actually very delicious. This khichdi recipe is prepared using sago (sabudana), potatoes, peanuts, ghee and some spices. Try it!

10. Coconut Burfi

Coconut Burfi is a North Indian dessert recipe famous for its yummy taste of coconut that melts in the mouth.It is sure to be loved by people of all age groups. If you’re fond of coconut, then this coconut burfi will be a treat to your taste buds.

11. Aloo Halwa

Aloo (potato) ka halwa is a popular Indian dessert. It is prepared from the mix of boiled potatoes, ghee, cream and sugar.This is a very easy recipe for potato lovers or for those who keep fasts on special days.