6 #calcium-rich #foods for your #bones

Include these calcium-rich foods in your diet to maintain healthy bones and joints.

Orange-jpgMilk: Milk is the best source of calcium, not only for children but also for adults. Moreover, the calcium is in a form that can be easily digested and absorbed by your body.

Yogurt: High in protein and containing healthy bacteria for your gut, yogurt is said to offer 400 mg of calcium in a single serving. Choose non-fattening flavoured yogurt for a satisfying and healthy snack. Besides milk and yogurt but dairy products like cheese is also a good dose of calcium.

Leafy greens: Many vegetables, especially the leafy green veggies, are rich sources of calcium. Opt from spinach, turnip, kale, romaine lettuce, celery, broccoli, cabbage, asparagus and mushrooms or toss all of them into a salad.

Beans: For another rich source of calcium, try kidney beans, white beans or baked beans.

Herbs and spices: Herbs like basil, thyme, cinnamon, mint and spices like garlic not only enhance the flavour of your food but also provide calcium to your body.

Oranges: Citrus fruits like oranges are not only rich in calcium but also contain vitamin D that is essential to absorb the calcium in the body. Have it as a fruit or squeeze out its juice and have it as a breakfast.

 

Top 10 #benefits of #yoga

Yoga is much more than simply twisting your body in impossible poses. It is a meeting of mind and body that together give you the health benefits of mindful exercise. 

yogaWith tremendous positive effects such as normalisation of blood pressure, reducing stress, weight loss and cholesterol control, yoga has become a global favourite form of exercise. Today, Ms. Sunita Pathania – Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai, presents the top 10 benefits of yoga…

Benefits of Yoga # 1: Yoga for pregnancy

If you are pregnant, and want to stay fit, then you should practice yoga daily. Practicing yoga during pregnancy makes you strong overall. Regular practice of yoga helps ease tiredness, releases tension, increases flexibility by stretching of the muscles, offers internal benefits like good circulation, digestion, respiration and regulation of the nervous system. Besides, it also helps in relieving pregnancy ailments like insomnia, lower back pain, leg-cramping and digestive upsets. But, to avoid complications, it is recommended that you consult your doctor before practicing yoga.

Benefits of Yoga # 2: Mental peace

Yoga’s overall emphasis on breathing and other balancing asanas help in harmonising both the sides of the brain and restores balance. This also makes us utilize both the sides of our brain and further enhances the internal communication, which we often fail to use during our daily tasks. By practicing yoga you can find a state of balance between your thinking brain and creative brain.

Benefits of Yoga # 3: Boosts overall health

Good health is not a mere absence of disease, in fact it is more of a balance between your mind and emotions as well. Practicing yoga, helps in achieving total fitness, it helps you to stay away from various diseases and makes you dynamic, joyful and enthusiastic.

Benefits of Yoga # 4: Good circulation

With the combination of various yoga poses and breathing techniques, yoga also aides in proper blood circulation in your body. Due to proper blood circulation in the body, oxygen and other nutrients are better transported in the body which results in healthy organs and glowing skin.

Benefits of Yoga # 5: Yoga for flat stomach

Before reading about how yoga helps with a flat stomach, you must know that no ‘single’ exercise can help you get a flat stomach. If anyone promises you a flat stomach with a low-tempo, zero core work, exercise that doesn’t help you lose excess fat from all over the body, then you need to consult another expert.

In yoga, various asanas like Naukasana, Ushtrasana and basic crunches will help you tone an already flat stomach, if practiced daily. Practicing yoga and following a proper diet will help tone down your stomach.

Benefits of Yoga # 6: Healthy Heart

Various asanas wherein you hold your breath for a short time help improve the fitness of your heart and arteries. Yoga helps in proper blood circulation, which prevents blood clogging and hence gives you a healthy heart.

Benefits of Yoga # 7: Prevents pains and aches

As yoga improves flexibility and strength it also helps in preventing back pains and joint pains. Sunita says – people who have a desk job and drive for a long time should practice yoga daily, as it helps to relieve the spinal compression and spinal tightness. Besides, it also helps in improving your structure which further helps in preventing various pains caused due to bad posture.

Benefits of Yoga # 8: Better breathing

Due to various deep and slow breathing techniques, which yoga involves, it improves the capacity of your lungs and abdominal cavity. This further enhances your daily performance and endurance training. The deep breathing also stimulates relaxation and helps you recover from physical and mental stress.

Benefits of Yoga # 9: Improves balance

With poor posture, we lose the ability to balance as we age. This is due to different aspects of sedentary living that involves little to no core engagement on a daily basis. This results in falls, fractures, poor back health, and many other issues. Yoga can help you regain this lost balance and core control. Yoga improves your sense of balance by fine tuning your strength and flexibility. This improvement also aids in making your brain work fast and makes you more able to control your impulses.

Benefits of Yoga # 10: Stress reduction

Yoga helps in relieving stress. When you practice yoga after a hectic schedule, you will notice that all your stresses will melt down. Of course, this does not mean that yoga is the only form of exercise that alleviates stress. Any exercise, when practised dilligently with focus and correct form and breathing technique, will help you relieve stress.

How to #handle difficult #people at #work!

We don’t evolve much beyond a grade school caste system. We grow up, enter the workplace, supposedly mature and revert to the same social constructs we tried to fling off as kids: the workplace’s cool cliquey group, the brains of the office, the mean girls, the goobers.

How to #handle difficult #people at #work!

How to #handle difficult #people at #work!

This article is dedicated to the latter group: The workplace goobers. From a performance standpoint there’s little to complain about, but personality-wise, they’re the well-meaning employees who are just a little bit socially awkward and socially annoying. If you’re nodding your head in agreement, it’s probably because you know who the goober is at your job. If you’re not nodding your head in recognition, then be warned: The office goober just might be you.

Whether you’re the one doing the annoying or the one being annoyed, follow these tips for more workplace harmony.

For the Annoying …

1. Watch what you say. Figure out your work-to-chat ratio and err on the work side. You should be social in the office, but not so much that you’re siphoning productivity. Also note that sometimes it’s not about how much you talk, but how you’re doing it and what you’re talking about. “People write to me about what to do with close talkers a lot,” says Richie Frieman, the Modern Manners Guy for QuickandDirtyTips.com and author of “Reply All … and Other Ways to Tank Your Career.” “It’s the person in the office who stands too close, who invades your space.” Also be careful of revealing too much personal information, either about your life or the lives of your colleagues.

2. Be careful what you send. The way you communicate electronically could be just as annoying as verbal communication. With office email, keep in mind the reply all field should be used only when all really do need your reply. Alexandra Levit, author of “They Don’t Teach Corporate in College: A Twenty-Something’s Guide to the Business World,” suggests you avoid it. “People really overuse that field, and it gets you into trouble.” The carbon copy field, or CC, should be filled with recipients who need information from the email, but who do not necessarily need to take action themselves. Dawn Rosenberg McKay, career planning expert for About.com, says you also want to be careful when populating this field. “One real problem with using the CC is that it clogs up people’s inbox. Liberally using this field starts to affect productivity and performance, and that can be annoying to people as well.”

Blind carbon copy, or BCC, is used to furtively inform recipients of an action within an email, and it’s the devil’s field. “The thing that’s really problematic with that field is that it’s usually used to convey something negative or something that you don’t want to be public knowledge,” Levit says. “But the fact that it’s on email means it is public, and if whomever was included as a BCC doesn’t realize they were a blind copy and decides to reply all, then everyone will know what was going on.”

3. Blend in. Shake things up with innovative ideas and make an impression with your work ethic. But when it comes to office culture, adapt lemming behavior: Observe how the other staff interact, and follow suit. If emails don’t ricochet back-and-forth after hours and on weekends, then don’t be the gadfly who insists on corresponding with non-urgent emails on a Saturday. If most people in the office leave their cubicle to answer personal calls, then avoid being the sole employee who has a long and loud personal phone powwow in an office common area.

4. Be a team player. “It’s frustrating when a co-worker steals credit for work they didn’t do,” McKay says. “Or if someone is always running to tell the boss what’s going on in the office.” You want to earn your boss’ trust and respect, but you’re on track to lose the respect and trust of the colleagues who most affect your day-to-day job satisfaction and potentially, your success. “Shirking off work or delegating your responsibilities to someone else will also be a problem,” Levit says.

For the Annoyed …

1. Have compassion. “There are two types of annoying workers. One is completely naive, not malicious and just doesn’t get it. To put it bluntly, he’s a doofus,” Frieman says. “That might sound harsh, but with that person you can reach a resolution, because he probably can easily take a critique and will want to take the steps to get along with you better. The other type of person has a built-up ego, is aware of their actions and personality, and doesn’t care how they affect others. That guy is being malicious.”

2. Allow three strikes. Peter Bregman, leadership adviser and author of “18 Minutes: Find Your Focus, Master Distraction, and Get the Right Things Done” has what he calls a rule of three. “If someone does something that I find annoying or disturbing the first time, I rarely say anything,” he says. “The second time I make note of it because it could be a pattern and not an aberration. I may or may not do or say something at that point, depending on what the offense is. But by the third time, you have to take an action to resolve the problem. Otherwise, you’ll become annoying yourself by constantly complaining about your situation instead of taking steps to fix it.”

3Be careful whom you talk to. Venting your frustrations with other colleagues is counterproductive and will only make you feel better temporarily. Instead, confide in someone with the agency to change your situation. “People almost always would rather go to their boss with a complaint about a co-worker instead of going to the co-worker themselves,” Bregman says. “And almost always a boss will rather that you resolve those situations yourselves. The goal of a good manager is to build an independently capable team.” If speaking with your boss, frame your complaint in the context of how your co-worker impacts performance; otherwise, you run the danger of looking like a whiner and nothing more.

4. S often the blow If the issue you’re having is really just a personality clash, then it might be best to speak with your co-worker one-on-one without involving a supervisor. Be constructive and direct, but honest, Bregman says. “It’s worth the risk to say, ‘May I share some feedback with you?’ Most people will say ‘yes,’ so you can then preface what you say by expressing the fear you’ve had to say anything at all,” he says. “Calling what you’re about to say ‘feedback’ makes it more constructive, and expressing your fear for how the conversation will go will help them to trust you more.”

#Evening #walk: A #great option!

A brisk evening walk can go a long way in helping you stay fighting fit.

In an era of hectic lifestyles and intense work pressure, it may not be possible to get up early in the morning. However, that need not dampen your spirits, because there is always evening walk that can come to your rescue! A brisk walk in the evening, for as little as 40 minutes a day, will go a long way in keeping you fighting fit and happy. So, all you need to do is take out that one hour without fail from your daily routine. Walking briskly right after a meal isn’t advisable, as that can harm your body. The good thing about walking in the evening is that all your muscles have had the entire day to warm up, so you do not need to work extra hard for the same.

And apart from the positive impact it has on your body (do it religiously for about three months, and you can feel the difference not just in terms of weight, but also stamina!), it also makes you feel way better mentally. It rejuvenates all your senses and makes stress and tiredness go away. It also reduces the risk of hypertension and other diseases. Slowly, you can also work towards improving your speed.

Source: TOI Lifestyle News