How to improve ur memory 'n' exercise ur brain

How to Improve Your Memory & Exercise Your Brain

Everyone can take steps to improve their memory, and with time and practice most people can gain the ability to memorize seemingly impossible amounts of information. Whether you want to win the World Memory Championships, ace your history test, or simply remember where you put your keys, this article can get you started. Scientists believe that exercising your brain can create a cognitive reserveâ that will help you stay sharp as you age.

1. Convince yourself that you do have a good memory that will improve.
Too many people get stuck here and convince themselves that their memory is bad, that they are just not good with names, that numbers just slip out of their minds for some reason. Erase those thoughts and vow to improve your memory. Commit yourself to the task and bask in your achievements hard to keep motivated if you beat yourself down every time you make a little bit of progress.

2. Keep your brain active.
The brain is not a muscle, but regularly exercising the brain actually does keep it growing and spurs the development of new nerve connections that can help improve memory. By developing new mental skills ‘especially complex ones such as learning a new language or learning to play a new musical instrument"and challenging your brain with puzzles and games you can keep your brain active and improve its physiological functioning.

3. Exercise daily.
Regular aerobic exercise improves circulation and efficiency throughout the body, including in the brain, and can help ward off the memory loss that comes with aging. Exercise also makes you more alert and relaxed, and can thereby improve your memory uptake, allowing you to take better mental pictures.

4. Reduce stress.
Chronic stress, although it does not physically damage the brain, can make remembering much more difficult. Even temporary stresses can make it more difficult to effectively focus on concepts and observe things. Try to relax, regularly practice yoga or other stretching exercises, and see a doctor if you have severe chronic stress.

5. Eat well and eat right.
There are a lot of herbal supplements on the market that claim to improve memory, but none have yet been shown to be effective in clinical tests (although small studies have shown some promising results for ginkgo biloba and phosphatidylserine) . A healthy diet, however, contributes to a healthy brain, and foods containing antioxidants"broccoli, blueberries, spinach, and berries, for example"and Omega-3 fatty acids appear to promote healthy brain functioning. Feed your brain with such supplements as Thiamine, Vitamin E, Niacin and Vitamin B-6. Grazing, eating 5 or 6 small meals throughout the day instead of 3 large meals, also seems to improve mental functioning (including memory) by limiting dips in blood sugar, which may negatively affect the brain.

6. Take better pictures.
Often we forget things not because our memory is bad, but rather because our observational skills need work. One common situation where this occurs (and which almost everyone can relate to) is meeting new people. Often we don’t really learn people’s names at first because we aren’t really concentrating on remembering them. You’ll find that if you make a conscious effort to remember such things, you’ll do much better. One way to train yourself to be more observant is to look at an unfamiliar photograph for a few seconds and then turn the photograph over and describe or write down as many details as you can about the photograph. Try closing your eyes and picturing the photo in your mind. Use a new photograph each time you try this exercise, and with regular practice you will find you’re able to remember more details with even shorter glimpses of the photos.

7. Give yourself time to form a memory.
Memories are very fragile in the short-term, and distractions can make you quickly forget something as simple as a phone number. The key to avoid losing memories before you can even form them is to be able to focus on the thing to be remembered for a while without thinking about other things, so when you’re trying to remember something, avoid distractions and complicated tasks for a few minutes.

8. Create vivid, memorable images.
You remember information more easily if you can visualize it. If you want to associate a child with a book, try not to visualize the child reading the book that’s too simple and forgettable. Instead, come up with something more jarring, something that sticks, like the book chasing the child, or the child eating the book. It’s your mind make the images as shocking and emotional as possible to keep the associations strong.

9. Repeat things you need to learn.
The more times you hear, see, or think about something, the more surely you’ll remember it, right? It’s a no-brainer. When you want to remember something, be it your new coworker’s name or your best friend’s birthday, repeat it, either out loud or silently. Try writing it down; think about it.

10. Group things you need to remember.
Random lists of things (a shopping list, for example) can be especially difficult to remember. To make it easier, try categorizing the individual things from the list. If you can remember that, among other things, you wanted to buy four different kinds of vegetables, you’ll find it easier to remember all four.

11. Organize your life.
Keep items that you frequently need, such as keys and eyeglasses, in the same place every time. Use an electronic organizer or daily planner to keep track of appointments, due dates for bills, and other tasks. Keep phone numbers and addresses in an address book or enter them into your computer or cell phone. Improved organization can help free up your powers of concentration so that you can remember less routine things. Even if being organized doesn’t improve your memory, you’ll receive a lot of the same benefits (i.e. you won’t have to search for your keys anymore).

12. Try meditation.
Research now suggests that people who regularly practice mindfulness meditation are able to focus better and may have better memories. Mindfulness (also known as awareness or insight meditation) is the type commonly practiced in Western countries and is easy to learn. Studies at Massachusetts General Hospital show that regular meditation thickens the cerebral cortex in the brain by increasing the blood flow to that region. Some researchers believe this can enhance attention span, focus, and memory.

13. Sleep well.
The amount of sleep we get affects the brain’s ability to recall recently learned information. Getting a good night’s sleep a minimum of seven hours a night may improve your short-term memory and long-term relational memory, according to recent studies conducted at the Harvard Medical School.

14. Build your memorization arsenal.
Learn pegs, memory palaces, and the Dominic System. These techniques form the foundation for mnemonic techniques, and will visibly improve your memory.

15. Venture out and learn from your mistakes.
Go ahead and take a stab at memorizing the first one hundred digits of pi, or, if you’ve done that already, the first one thousand. Memorize the monarchs of England through your memory palaces, or your grocery list through visualization. Through diligent effort you will eventually master the art of memorization.

Home Remedies for Food Poisoning

PRECAUTIONS & REMEDIES FOR FOOD POISONING

Keep the patient in bed and give nothing by mouth as long as the nausea and vomiting persist.


As the vomiting subsides, give sips of some warm drink, such as tea, barley or rice water.
Gentle heat may be applied to the stomach to relieve spasm or pain and also the tendency to vomit.


Wash your hands before preparing food to avoid passing on bacteria such as staphylococcus (commonly found on the skin and in the throat) or shigella (passed from fecal matter).


Don't let raw meat juice drip onto other food. It can taint otherwise harmless food.


Don't leave food at room temperature for more than two hours, and avoid eating anything that you suspect may have been unrefrigerated for that long.


Don't taste any food that doesn't smell or look right.


For food poisoning treatment drink fluids as much you can to combat the loss of fluids.


Scrub counters with warm, soapy water and bleach to combat countertop bacteria.


Use a plastic cutting board instead of a wooden one. Be sure to thoroughly clean the cutting board after you've finished using it.


Avoid foods that are fried, smoked or salty as well as raw vegetables, pastries, preserves, candies, alcohol and spices and condiments.


Mix a tablespoon of lemon juice or cider vinegar in a cup of hot water before a meal to prevent acid indigestion.


Add three drops of garlic oil to half a cup of Soya oil and rub onto the stomach after food.


For food poisoning treatment drink a herbal tea of mint, raspberry, chamomile and blackberry.


Drink one cup of ginger tea after meals to promote a good digestion and for heartburn, nausea, etc.


Cooking utensils and plates, as well as sponges and dishcloths that were used in the food preparation process, should also be cleaned appropriately.


Grind a lemon along with seeds and make a paste. Add some salt. Take 1 tsp of this paste 2-3 times.


Drink 1/2 tsp of dry ginger (saunth powder in 1 cup buttermilk (chhachh) 3 - 4 times a day.
Chew a few pieces of the inner lining of pomegranate with salt, and/or drink pomegranate juice.


Prepare a mixture by ading 1 Tbsp poppy seeds, 1 tsp edible gum, 1 tsp cardamom powder, 1/2 tsp nutmeg (jaiphal) powder, and2 tbs sugar, and grind to a powder. Take this powder every 2 hours.


Prepare a mixture by adding 1/2 tsp lemon juice, 1/2 tsp ginger juice, and 1/4 tsp pepper powder and drink it.


Mix 5-6 chopped basil (tulsi) leaves, 1/4 tsp sea salt, and some black pepper in 3 Tbsp of curd, and eat it. Repeat this 4 times a day for one week. This is very useful home remedy for food pisoning treatment .


Roast 1/2 tsp cumin (jeera) seeds and 1/2 tsp fenugreek seeds (dana methi). Mix and powder it, add to 4 tsp of yogurt (curd). Take thrice a day. This is also very useful home remedy for food pisoning.


Grate one raw papaya. Add 3 cups water, boil for 10 mins, strain and finish the water in one day.

Home Remedies for LEG PAIN

HOME REMEDIES FOR LEG PAINS

• Grab your upper lip between your thumb and index finger, and squeeze for about 30 seconds to get relief.

• Grab the cramping muscle tightly, pushing your fingertips deep into the cramp for about 10 to 15 seconds, then release. You can repeat as often as necessary to relieve the cramp.

• After the cramp is gone, stretch out the muscle but begin slowly and without bouncing on it. To begin, sit down on the floor and extend the leg. Then reach out and gently pull your toes toward your knee.

• Drinking a cup of water (about eight ounces) every 20 minutes before, during and after exercise will help keep your system from dehydrating. Dehydration helps to prevent cramping.

• Boil 1-teaspoon saffron in 1/2 cup water. Let it reduce to become 1 tablespoon. Divide this solution into three portions and take with equal quantities of water, thrice daily for a couple of days. This is very effective home remedy for leg pains and will help to reduce the pain.

• A diet high in natural fibres from fruits and vegetables, pulses, whole grains, calcium, magnesium and vitamin E rich foods also help in fighting against the joint pains.

• Drink 1 cup of warm water mixed with limejuice and honey to reduce pain.

• Avoid mental tensions that lead to stress. Lose weight, if necessary, to get close to your ideal weight. If you weigh less, there is less weight on your joints and less pain.

• Take foods rich in calcium and protein. Exposure to sunlight for vitamin D is also good. Milk and milk products, ragi, drumstick leaves and drumstick are excellent sources of calcium and sprouted pulses and nuts are very good sources of protein for a vegetarian. Include these foods in the daily diet.

• During the painful stages it is important for the patient to have one or two rest periods during the day.

• One raw clove of garlic every day is very beneficial. This clove can be fried in ghee (clarified butter) or castor oil. Take for 2 months.

• Drink 15 grams of fresh bathu juice daily with an empty stomach without adding any salt or sugar to it. This is very effective home remedy for leg pains.

• Massage the affected area with any oil will to provide relief from the pain.

• Heavy meals, meat and fish, sour fruits and fried foods should be avoided, as they are difficult to digest.

• Consumption of rice during nighttime should be avoided. Among fruits bananas are considered best as they provide strength to the joints and grease them.

• To get relief from a severe leg cramp in the calf muscle, flex your shin muscle (which opposes your calf muscle) by pulling your toes toward your knee.

• To ease the leg pains and reduce inflammation, ice your shins immediately after running. Use either a store-bought cold pack or simply freeze a wet towel before going out on a run. Whatever you use, wrap the ice pack around your leg and keep it on for 10 or 15 minutes, keeping your foot elevated all the while.

Weight loss advice

Weight Loss Tips and Advice

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach,
mouth and brain are all connected and it takes 20 minutes of
chewing before your stomach signals your brain that you are full.
To feel full and successfully lose weight on any weight loss program,
you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health,
your normal diet and to help lose weight. Water is necessary
for the metabolism of your stored fat. Weight loss cannot occur
without an active metabolism which requires large quantities
of water. Another way to use water to lose weight is to drink a
large glass of ice water just before meals. The cold causes your
stomach to shrink slightly which will make you feel full faster.


3. The more positive your self-esteem, the better you feel about
yourself, the faster and easier it will be for you to lose weight.
When you are self-confident, you are better able to take charge
of your life. It also means that after you lose weight, it will stay
gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste
of the foods you eat. Add the flavor back with herbs and spices.
Strong flavors such as vinegar, garlic, chili powder, cayenne,
curry powder, rosemary and tarragon can be used to doctor up
any food you are eating. For your low fat and fat free diets,
experiment with different herbs and spices until you find some
you like. Staying on your fat free or low fat diet will be easier
and your weight loss will be speeded up.


5. Increase your metabolism by as much as 40% by using hot and
spicy foods such as hot peppers of all varieties and mustards.
Research shows these foods all increase your metabolism. For
double duty, give up fat filled mayonnaise for mustard and add
hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program.
It's difficult to stay motivated to lose weight when you feel bad.
Overeating often accompanies negative emotions such as depression,
anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. To lose weight faster, reduce your intake of caffeine. Caffeine leads
to an increase of insulin in your body which retards the burning of
your stored fat.This is a simple chemical reaction in your body
that you can change. Reduce your caffeine intake by 50% and see
what happens. Here is a rough guide to use when looking at the
amount of caffeine you currently take in:
Brewed coffee (6 oz. cup) - 100mg;
Instant coffee (6 oz.) - 70mg;
Tea (6 oz.) - 50mg;
Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg;
Dark chocolate (1 oz.) - 20mg and
Milk chocolate (1 oz.) - 6mg.

8. Incease your intake of fiber rich foods. They will help fill you
up faster and will help all the food you eat pass through your
digestive system more easily.

9. Exercise is probably the most important key to increasing your
metabolism and burning off excess fat. Research shows that you
burn more stored fat for energy when you do aerobic exercises
on an empty stomach than on a full stomach. Research also shows
that you burn more stored fat when you exercise late in the day
rather than in the morning. Put together, the best time to exercise
to lose weight by burning your stored fat is in the late afternoon/early
evening before dinner. Second best is in the morning before breakfast.
Our metabolism naturally starts to slow down about 8 hours after
we wake up. Thirty minutes of aerobic exercises in the evening,
before dinner, will not only burn off stored fat but it increases your
metabolism for about two to three more hours just when it was
starting to slow down. This produces a significant increase in
fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after
waking starts your metabolism. Your metabolism then speeds
up for about eight hours and then starts slowing down until you
go to sleep when it goes to low until you wake and eat and start
the cycle again. Skip breakfast and your metabolism doesn't get
started until lunch time. You've just missed three or four hours of
fat burning time. When you skip meals during the day, your
metabolism also slows down. Weight loss through the burning of
stored fat is all about eating enough of the right kinds of foods so
you stay full and your metabolism stays as high as possible.
Remember, if you feel hungry, your metabolism slows down.
Stay full with healthy, nonfattening foods and your metabolism
will continue to burn your stored fat as fast as your body will allow.

HAVE A HEALTHY LIFE.
HAVE A HAPPY LIFE.

Tips for healthy heart

25 TIPS FOR A HEALTHY HEART

1. Eat more of grains ,vegetables,beans,fruits,

seeds and Yogurt.

2. Eat less of milk,cheese and nuts.

3. Add garlic to your recipes.

4. Eat rich foods like carrots,cabbage,sweet potatoes

and dark leafy greens.

5. Reduce sodium intake to no more than 1 ¼ teaspoons

of salt per day.

6. Eat regular meals.

7. Drink water throughout the day.

8. Switch from coffee to tea.

9. Exercise regularly.

10. Take the stairs instead of an elevator or escalator

11. Do housework.Take it as an extra chance to exercise.

12. Healthy weight should be maintained.

13. Quit smoking.

14. Avoid alcohol.

15. Sleep adequately.

16. Blood pressure should be monitored.

17. Cholesterol should be monitored.

18. Work schedule should be regular to avoid too much stress.

19. Practice stress reduction techniques such as

deep breathing,yoga and meditation.

20. Laughter is a good medicine.

21. Medical check ups should be done regularly.

22. Control diabetes.

23. Family history of cardiovascular disease should be known.

24. Love.Give it and receive it.

25. Medication prescribed by doctor should be taken.

S. Deviation types

Deviation Types

The weight loss programme depends on how well you are
adhering to it.There may be times when you may deviate
and eat wrong kinds of foods.The correct thing to do at this
time would be to find out why you deviated,what made you
eat that food stuff which you had to avoid.
Don’t wait for any “special” day to start your
weight loss programme.

There are five types of Deviations:

1) Physiological Deviation
It is when you feel really hungry and can no longer control your hunger pangs.Try taking high-fibre foods like vegetables,fruits,salads,whole grains and pulses.These things have more satiety value.

2) Psychological Deviation
Sometimes you may feel hungry just at the mere sight,smell or thought of food.This is not really hunger.It’s best to avoid such situations,which will trigger off an unnecessary session of over-eating.In case you are unable to keep your mind off food,then go in for some very low calorie snacks such as idlis,dhoklas,etc.

3) Emotional Deviation
Some people eat a lot when they are sad,alone,frustrated or sometimes even happy.They resort to overeating as a compensation for being emotionally upset or unstable.Learn to deal with boredom,which leads to compulsive eating.Get yourself involved in different activities,which will keep you well occupied.Learn alternative ways or activities to deal with boredom.

4) Information Deviation
Some people have wrong information regarding foods.It is important to have a good knowledge of health and nutrition,which is relevant to weight loss.Learn some low-calorie recipes and prepare them whenever you feel the urge to have something.

5) Social Deviation
Learn to say “No” whenever someone offers you a high calorie foodstuff.Be assertive and stick to your weight loss plans.

R. Nutritive Value of various food items

Nutritive Value Of Various Food Items

Standard Measures

1 Cup – 200ml
1 Katori – 150ml
1 Glass – 250ml
1 Table Spoon – 15mg
1 Tea Spoon – 5mg

Milk And Milk Products

Buffalo Milk – 1 Cup – 230 calories
Cow’s Milk – 1 Cup – 135 calories
Soya Milk – 1 Cup – 85 calories
Toned Milk – 1 Cup – 90 calories
Double Toned Milk – 1 cup – 70 calories
Skimmed milk(liquid) – 1 Cup – 60 calories
Paneer (buffalo milk) – 100gm – 292 calories
Paneer (cow’s milk) – 100gm – 265 calories
Curd (cow’s milk) – 1 Katori – 100 calories
Curd (toned milk) – 1 Katori – 70 calories
Curd (double toned milk) – 1 Katori – 150 calories
Butter Milk – 1 Cup – 30 calories
Cream Light – 1 ½ tsp – 45 calories
Khowa – 100 gm – 421calories
Processed Cheese – 1 Cube (25mg) – 80 calories
Condensed milk – ½ cup – 228 calories

FRUITS

Apple – 1 medium (100gm) – 60 calories
Banana – 1 medium (120gm) – 139 calories
Cherries – 10 pc. (70gm) – 45 calories
Dates(dried) – 10 pc. (100gm) – 317 calories
Grapes – 20 pc. (100gm) – 71 calories
Guava – 1 medium (150gm) – 75 calories
Louquat – 6 large (150mg) – 43 calories
Mango – 1 small (100gm) – 74 calories
Musk Melon – 100gm – 17 calories
Orange – 1 medium (100gm) – 72 calories
Peach – 1 medium (100gm) – 50 calories
Pears – 1 medium (150gm) – 75 calories
Papaya – 100gm – 32 calories
Pineapple (fresh) – 1 slice (100gm) – 46 calories
Plum – 1 small – 1 small (75gm) – 39 calories
Pomegranate – 1 small (100gm) – 65 calories

VEGETABLES

Bathua Leaves – 100gm – 30 calories
Beet Root – 100gm – 43 calories
Bitter Gourd – 100gm – 20 calories
Carrot – 1 medium (60gm) – 29 calories
Cabbage - 1 medium (300gm) – 80 calories
Capsicum - 1 medium (100gm) – 24 calories
Cauliflower - 1 medium (500gm) – 30 calories
Coriander Leaves – 100gm – 20 calories
Colocasia - 1 medium (75gm) – 72 calories
Cucumber - 1 medium (150gm) – 20 calories
French Beans – 100gm – 26 calories
Fenugreek Leaves – 100gm – 15 calories
Lady Finger – 100gm – 35 calories
Lettuce – 100gm – 20 calories
Mint Leaves – 100gm – 15 calories
Mustard Leaves - 100gm – 34 calories
Onion – 1 medium (50gm)- 25 calories
Potato – 1 medium (60gm) – 57 calories
Radish – 1 small ( 150gm) – 25 calories
Spinach – 100gm – 26 calories
Sweet Potato – 100 gm – 120 calories
Tinda – 1 small (50gm) – 10 calories
Tomato – 1 medium (60gm) – 10 calories

OILS

Butter – 1tsp – 36 calories
Ghee – 1tsp – 45 calories
Margarine – 1tsp – 45 calories
Oil - 1tsp – 45 calories

SUGAR

White Sugar – 1tsp – 20 calories
Honey – 1 tsp – 15 calories
Jaggery – 5gm – 19 calories

NUTS

Almond – 10 small pc. (10gm) – 65 calories
Coconut (fresh) – 10gm – 45 calories
Coconut (dry) – 15 gm – 99 calories
Cashew Nut – 6 medium (20gm) – 120 calories
Chilgoza – 10gm – 60 calories
Ground Nut – 20 pc. – 60 calories
Pistachio – 10 pc. – 65 calories
Raisins – 10gm – 30 calories
Walnut – 4 halves (10gm) – 70 calories

BEVERAGES

Tea – D.toned Milk-1tsp + Sugar-1tsp (1 Cup) – 30 calories
Instant Coffee - D.toned Milk-2tsp+Sugar-1tsp (1 Cup) –40cal
Espresso Coffee- D.toned Milk- ½ cup+Sugar-1tsp + Cream- 1tsp
(1 Cup) –55 calories
Mango Shake – Mango-50gm + Buffalo Milk-150ml – 1 Glass –
249 calories
Fruit Punch – Fresh Juices – 1 Glass – 174 calories
Lemonade/Mintade – Mint leaves+Lemon+Sugar-2tsp - 1 Glass –
40 calories
Jaljeera – 1 Glass – Nil
Panna – Mango-50gm + Sugar-3tsp (1 Glass) – 97 calories
Carrot Kanji – 1 Glass – 5 calories
Pineapple Juice – 1 Glass – 110 calories
Roohafza in water – Roohafza-3tsp (1 Glass) – 150 calories
Soft drink – 300ml- 125 calories
Tender Coconut Water – 1 Glass – 70 calories

ALCOHOLIC DRINKS

Beer – 1 large mug (240ml) – 110 calories
Wine (dry) – 100ml – 80 calories
Wine (sweet) – 100ml – 142 calories
Brandy – 1 peg (30ml) – 75 calories
Champagne (dry) – 135ml – 105 calories
Champagne (sweet) – 135ml – 160 calories
Whisky – 1peg (30ml) – 75 calories
Gin – 1peg (30ml) – 85 calories
Rum – 1peg (30ml) – 85 calories
Sherry - 1peg (30ml) – 45 calories

COOKED CEREALS

Rice – 200gm (2 katori) – 222 calories
Khichri – 200gm (2 katori) – 430 calories
Pulao – 300 gm (2 katori) – 358 calories
Parantha – 100gm (2 pc.) – 297 calories
Phulka – 70gm (2 pc.) – 170 calories
Puri – 75gm (3pc.) – 240 calories
Bhatura – 36gm ( 1 pc.) – 154 calories
Aloo Parantha – 90gm (1 pc.) – 213 calories

DAL PREPARATION

Bengal Gram Dal – 125gm/1 katori – 124 calories
Black Gram Dal – 145gm/1 katori – 161 calories
Green Gram Dal – 155gm/1 katori – 316 calories
Lentil Dal – 140gm/1 katori – 248 calories
Lentil Dal (Bengal) – 130gm/1 katori – 79 calories
Red Gram Dal – 135gm/1 katori – 109 calories
Kadhi – 140gm/1 katori – 118 calories
Kootu – 155gm/1 katori – 147 calories
Spinach with Dal – 140gm/1 katori – 113 calories
Sambar – 160gm/1 katori – 81 calories
Chhole – 160gm/1 katori – 119 calories
Green Gram (whole) – 145gm/1 katori – 113 calories
Lentil (whole) – 130gm/1 katori – 95 calories
Rajma – 135gm/1 katori – 153 calories
Rawan (Lobia) - 140gm/1 katori – 141 calories


VEGETABLE PREPARATION

Peas n Paneer – 130gm/1 katori – 191 calories
Pea Potato Curry – 135gm/1 katori – 132 calories
Potato Curry – 110gm/ ¾ katori – 131 calories
Vegetable Kofta Curry – 145gm/1 katori – 217 calories
Capsicum Potato – 125gm/1 katori – 116 calories
Cauliflower n Carrot – 95gm/1 katori – 100 calories
Ladies Finger – 140gm/1.5 katori – 226 calories
Bharta – 100gm/ ¾ katori – 115 calories
Cabbage – 100gm/1 katori – 131 calories
Stuffed Tomato – 85gm/1 katori – 84 calories

SNACKS

Poha – 150gm/1.5 katori – 298 calories
Dahi Vada – 166gm/2 pc. – 343 calories
Vada – 43gm/2 pc. – 138 calories
Masala Dosa – 100gm/1 pc. – 192 calories
Idli – 170gm/3 pc. – 229 calories
Sago Vada – 60gm/2 pc. – 214 calories
Samosa – 65gm/1 pc. – 207 calories
Sandwich – 65gm/2 pc. – 194 calories
Upma – 160gm/1.25 katori – 260 calories

CHUTNEYS (cooked)

Coconut Chutney – 55gm/2 tbsp – 125 calories
Coriander Chutney – 20gm/1 tbsp – 47 calories
Mint Chutney – 18gm/1 tbsp – 7 calories
Tamarind Chutney – 20gm/1 tbsp – 65 calories
Tomato Chutney – 50gm/ ½ katori – 32 calories

RAITAS

Cucumber Raita – Curd(toned milk)-100gm + Cucumber 50gm/1
katori – 52 calories
Boondi Raita – Curd-100gm/1 katori – 100 calories

Q. Tips to control your food intake

Tips To Control Your Food Intake

• Keep a daily record of your food intake in the diet diary.

• Do not shop when you are hungry.Buy only non-fattening
food.Read labels carefully before buying.

• Always eat in one room,at the same place and avoid
pairing your eating with other activities like watching tv,
cooking or reading.

• Always keep at hand low-calorie foods to use as snacks.
like fruits and raw vegetables.

• If you feel like nibbling on something ,you can have
“saunf”,”ilaichi” or nibble on pieces of chopped apple,etc.

• Make small portions of food appear larger by using
a small plate or by spreading the food.

• Eat slowly and chew food thoroughly.This helps to eat
less food but absorb more vitamins and minerals.

• Store food wisely.Keep high calorie items in places which
are hard to reach,like high shelves.

• Don’t think just because you are eating low fat/low calorie
food,you can eat all you want.The calories still add up and
must be burned off.Balance is the key to success.

P. Easy ways to boost your activity level

Easy Ways To Boost Your Activity Level

• Walk as much as possible throughout the day,
use your car as less as possible.

• Always take the stairs instead of the elevator.

• When parking your vehicle,park it as far away as possible
from where you want to go.

• Hide all your remote controls,operate everything manually.

• Whenever possible,stand instead of sitting.If you are desk
bound at work,stand up when you are on the phone,
walk over to give messages to colleagues rather than
using e-mail or phone.During breaks at work,
walk the stairs,around the building or down the halls.

• While doing household chores,exaggerate your movements
and make them big.

• Plant a garden,take up gardening as a hobby.

• Spend quality time outdoors with your children
or grand children.

• Take up an outdoor game or any other activity
you might enjoy.

• Try to work out as much as possible,but at your own pace.
Reward yourself,not by getting yourself a snack,but may be
buying a new wardrobe for your trim body.

O. Walk daily,Be fit for life

Walk Daily,Be Fit For Life

· Whatever your age,whatever your level of fitness,walking is the
simplest and most effective form of activity for losing weight.

· While walking you should wear loose clothes and
well-fitting canvas shoes.

· Start at a slow pace and be careful to build up your speed
and distance gradually.

· Walk briskly with rhythmic movement of your arms and feet.
Walk fast enough to become a little breathless and slightly
tired but never leave yourself gasping for air or completely
exhausted.You should be comfortable enough to carry
on a conversation while walking.

· Regular walks will slowly improve your heartbeat,endurance
and all-round level of fitness.

· Walking builds long lean muscles,which help in burning
calories all the time,day and night,even while you are asleep.

· Preferable walk on an empty stomach or
2-3 hours after the last meal.

N. Activity Pattern

Activity Patterns

Reduced energy expenditure in adults has been shown to correlate with subsequent weight gain.

Dietary restriction,when coupled with increased physical activity,is better in reducing body weight.

The energy utilization for certain activities are listed below:

1.Jogging or Running for 1 hour (13mph) – 600 Kcal
2.Cycling for 1 hour (14mph) – 450 Kcal
3.Tennis (game for 1 hour) – 350 Kcal
4.Walking for 1 hour (5kmph) – 180 Kcal

Besides calorie expenditure,physical activity contributes to the total health status of the individual.It helps diabetics by improving the insulin sensitivity and glucose tolerance.It results in lowering the blood pressure for hypertensives and helps in increasing the cardio-respiratory fitness.

The crucial technique of managing obesity is to alter eating behavior permanently and making activity patterns a part of your lifestyle.

M.Foods with high sodium content

Foods With High Sodium Content

· Salt.
· Baking Powder.
· Bicarbonate of Soda.
· Mono-Sodium Glutamate (Ajinimoto)
· Cheese.
· Sausages.
· Yeast extracts.
· Salted chips,Nuts,Popcorn,Biscuits and all varieties of papad.
· Salted pickles,Chutneys.
· Commercial salad dressing and sauces,pudding mixes.
· Soft drinks containing Sodium Benzoate.
· Soup cubes.
· Proprietary drinks containing Chocolate.

L.Water helps keep fat away

Water Helps Keep Fat Away.

Water is the key part of any weight –loss programme.You should drink at least 10-12 glasses of water everyday.It is essential for you as it helps remove body fat and is good for your overall health.

The benefits of water are manifold:

· It helps suppress your appetite.
· It reduces build up of sodium in your body.
· It reduces fluid retention.It is when your body does not get enough water

that it starts retaining fluids.
· It reduces fat deposits.
· It helps maintain proper muscle tone.
· It helps your body get rid of waste and toxins.
· It relieves constipation.
· Among other fluids,Nimbu Pani should be preferred.

Fresh lime soda (without sugar),buttermilk,Coconut Water,Vegetable Juice and Clear Soups are also recommended for a healthy body.

Start your meals with one of the above or just a glass of plain water.

K.Food Myths

Food Myths

1. Juices help reduce weight and cut calorie intake.

Fact: Juices are concentrated sources of energy and have

added sugar content.Eating whole fruit would be

more beneficial for your health.

2. Refined oils are 99% fat free.

Fact: All refined oils are 99% fat,irrespective of their

composition and trade name.1tsp refined oil gives

45 calorie.

3. Honey is good for weight loss.

Fact: Honey consists of 75% sugar (glucose and fructose)

and 25% water.It increases the blood sugar and

provides 3 calorie per gram of honey.

4. Toasted bread has less calories than the normal bread.

Fact: Toasted bread only converts starch into dextrins.

The calorie count however remains the same.

1 slice of bread= 70 calorie.

5. Healthy food means bland food.

Fact: This is not true.Traditional spices provide the

necessary taste and flavour to the food.At the same

time,they are rich in micronutrients,anti-oxidants

and fibre.There is no reason to avoid spices,unless

they are not tolerated.The only restrictive feature

of a healthy diet is its low salt and fat content.

6. Fat content of milk may be reduced by adding water.

Fact: If water is added,all other nutrients in milk also

get diluted.Skimming is the best way to remove

fat from the milk.Other nutrients are retained in

skimmed milk.

7. Low calorie foods can be eaten in unlimited amounts.

Fact: Even low calorie foods have calories which add up

and must be burned off regardless of what kind of

food we eat.Balance is the key to success.

8. Buttermilk has only carbohydrates.

Fact: Buttermilk is a very good source of proteins & calcium.

J.How to order when eating out.

How To Order When Eating Out

· Eat something healty before going out,so you will not be tempted to eat more when at the restaurant.

· Read the menu carefully to judge which are the least fatty foods.

· Choose clear soups instead of creamy ones.Clear soups are just as nutritious

and filling but don’t contain as much fat.

· Green salads and veggies with low fat dressings are deliciously refreshing

and contain lesser fat.Lemon juice,salt,pepper and vinegar are great low-fat

dressings.Avoid potato and macaroni salads as they are high in calories.

· Choose grilled,steamed or poached foods over those with rich,creamy

gravy/sauces.

· Choose tandoori roti,rumali roti or missi roti over breads with high butter

content.

· Grilled items like tandoori chicken pasta with tomato sauce and paneer

tikka make great entrees.

· Specify that you would prefer as little use of butter and oil in your dishes.

· Try to resist ordering dessert,but if you must,then choose fresh fruit or frozen

yoghurt.

· While traveling for business or pleasure,pre-plan meals and snacks to

reduce stress and to keep your energy high.Take along mineral water,iced

tea,vegetable juice and some low fat snacks like whole wheat

sandwiches,salad and fresh fruits.

I.Healthy Cooking

Healthy Cooking

· Avoid frying foods;instead grill,steam or boil food to minimize fat content.

· Wash vegetables before chopping them to prevent loss of water soluble nutrients like Vitamin C,Riboflavin,Thiamin and Niacin.

· Avoid use of baking soda while cooking pulses and vegetables as soda inhibits the absorption of calcium.

· Avoid repeated washing of rice and pulses,as valuable nutrients are lost in the process.

· Preserve vitamins in food by cooking whole vegetables in their skin.

· Substitute cream with skimmed yoghurt,as it contains less fat.

· Seasonal vegetables and fruits have the highest nutrient content so include them in your diet as often as possible.

· Use non-stick cookware and minimize the oil content in your food.

H.Add fibre to your diet

Add Fibre To Your Diet

· Include a lot of fruits and fresh vegetables in your diet;these not only

detoxify the body but are good for the skin too.

· Substitute fruit juice with actual fruit,for fibre in your diet.

· Never overcook vegetables.They are healthiest when eaten raw.

· The skin of fruits and vegetables,like apples and baked potatoes,are good for

you.Remember to wash them before consumption.

· Choose whole grain cereals,whole wheat bread,whole pulses and brown rice

instead of highly refined alternatives.

G.Eat Right

Eat Right

· Never skip a meal.Doing so will reduce your BMR [Basal Metabolic Rate.The body composition analysis defines your BMR.This is the energy utilized by the individual to carry on vital body functions when at rest.],making you inactive.You will tend to over-eat at the next meal.Instead,have smaller,more frequent meals at regular intervals.

· Always have breakfast,as it is the most important meal of the day.It is that time of the day when your nutrient requirements are the highest and a proper breakfast will energise you throughout the day.

· Don’t fall asleep soon after dinner,as sleep slows down the body’s metabolism and you read to burn fewer calories and accumulate fat.Instead,have a light and early dinner and give yourself a 2 to 3 hour gap before going to bed.

E.What count as one serving.

What Counts As One Serving?

The amount of food that count as one serving is listed below.

You eat a large portion,count it as more than one serving.Be sure to eat at least the lowest number of servings from the five major food groups listed below.You need them for vitamins,minerals,carbohydrates and proteins they provide.

Milk,Yoghurt and Cheese- 1cup of milk or yoghurt or 45gms of cottage cheese/paneer.

Dry Beans- ½ cup of cooked dried beans

Vegetables- 1cup of raw leafy vegetables or ½ cup of other vegetables (cooked or chopped raw),3/4 cup of vegetable juice.

Fruits- 1 medium apple,banana,orange or ½ cup of chopped,cooked or canned fruit or ¾ cup of fruit juice.

Bread,Cereal,Rice and Pasta- 1 slice of Brown Bread or 30gms of ready-to-eat Whole Cereal or ½ cup of cooked Whole Cereal,or Brown Bread

F.Gear up your neutral habits

Gear-Up for a Neutral Eating Habit

· Avoid acid forming foods.
Certain foods like sausages,nuts,macaroni and spaghetti are acidic in nature.

· Take Alkaline foods.
Foods of the alkaline range are primarily plant derived.The most effective are spinach,molasses,celery,carrots and dried beans.

· To put your body in the neutral state,increase your fruits and vegetables intake.

· Raisins,when soaked in water at night and consumed in the morning,are an excellent way to combat acidity.

· Mixed carrot and cabbage juice[both equal quantity] also help in reducing acidity.