Several people are moving away from eating traditional Indian food and opting for bland, tasteless meals. But little do they know that the spices added to Indian dishes are in fact a great weight loss booster and can help burn fat effectively. They also add a unique flavour to our meals. So don’t skip these spices from your food even if you are on a weight loss mission.

Cumin or jeera: This spice is often the first thing that is added to any preparation after the oil heats. Cumin has carminative properties which help in better digestion of food and also aid in burning fat from the stomach. So do not skip adding this spice in your meals.

Turmeric or haldi: Added to most our dishes, turmeric has a compound called curcumin which helps prevent fat deposits in the body by reducing insulin and leptin resistance levels that are responsible for it. Adding a pinch of it your food every day will do the trick. You can also add it to milk and drink it before bed.  

Red chili powder: Made by crushing chilies, this powder is effective in helping you losing weight. The presence of capsaicin compound increases the metabolic activity in the body and the heat generated also helps in burning fat. Add a dash of chili powder to curries to reap in its benefits. 

Garam masala: This is essentially a mix of several spices such as clove, cumin, cinnamon, etc. Since all these spices are effective for weight loss, garam masala too is beneficial for people on a weight loss diet. Add not more than a teaspoon of it to your meals.  

Curry leaves or kadi patta: Want to get rid of unwanted fat deposits in your body, start eating curry leaves today. These leaves are rich in fibre and other minerals and help flush out toxins from the body. So chew on them as they are not just for garnish but to also help you lose weight. 

Cinnamon or dalchini: It is usually added to dishes as it lends a very aromatic flavour to food but it also has weight loss properties. Cinnamon helps in reducing abdominal fat as it has a fat-burning effect in the body. So if you are someone struggling to lose belly fat, add 1 teaspoon of cinnamon to your meals.  

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
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25 things that happen inside your body when you smoke

Stress out, bored or simply craving that nicotine fix – smoking is usually a solution to all of these problems. But did you know that in order to beat that boredom you are slipping down the unending crevasse of death. How you ask? Here is what smoking does to your health and eventually causes cancer, right from when you light up to when you exhale.
Your first drag:
1. Whether you light your cigarette using a matchstick or a lighter, the first puff is the most damaging. The smoke emitted from the match and the cigarette form a strong cocktail that can leave the mucous lining in your nose damaged.

2. Apart from that the heat from the cigarette affects the skin on your face and most importantly around your nose and mouth. The heat causes your lips to darken, leads to wrinkles and the appearance of age spots. Another reason for darkening of a smokers lips is the fact that the tar in the cigarette tends to adhere to the lips, soon staining them.

3. Not to mention the constant pouting and sucking that one has to do in order to take a puff also leads to what is known as a smoker’s pout. Where when you pout you will see the appearance of fine lines around the lips – something that does not happen in non-smokers.

What the smoke does to the insides of your mouth:
4. When the smoke is inside your mouth, the tar starts to coat the enamel of your teeth, discolouring them.
 
5. The heat from the smoke also damages the cells in and around your mouth, and in some cases leading to a change in their DNA – causing mutations. Once  inside the mouth the tar and other chemicals affect all parts of your oral cavity.

6. The chemicals present in a cigarette are numerous and they form a coat your tongue, palate and the inside of your cheeks. It deadens your taste buds, hyperactivates your salivary glands and eventually blocks them, leading to a lack of saliva in your mouth. That is also one of the reasons smokers need a drink of water after a smoke.

7. The tar and chemicals also coat the roof of your mouth, leading to a condition called the ‘smoker’s palate’ where the roof of your mouth gets coated with a whitish residue with small red spots protruding from it. These protrusions  are actually the opening of ducts of glands present on the palate.

8. Smoking also kills the good bacteria within your mouth, giving way to bad breath and a condition called oral thrush. 

9. It also leads to gum disease, discolours your gums – turning them black, leads to cavities and causes oral cancer. This is mainly because the heat combined with the chemicals in smoke tend to damage cells leading to mutations and change in their DNA. This change may affect either their mechanism of multiplying in a uniform manner or the one that stops their multiplication.

10. Smoking also affects your olfactory system (nose) leading an eventual loss in your ability to smell.

When the smoke enters your throat:
11. Once you start to inhale the smoke, it first hits the back of your mouth or the beginning of your throat, this place is packed with blood vessels that immediately contract. It also affects the mucosal cells lining this part of your throat, eventually deadening them. This can lead to infections, excessive dryness and irritation. One of the commonest complaints a smoker has is that they feel an itchy sensation at the back of their mouth. This is due to the irritation and dryness of this region.

12. Once the smoke travels lower down your throat it causes irritation and in some people the need to cough. According to experts the formaldehyde and acrolein abundantly present in cigarettes are primary reasons for throat irritation smokers experience. 

13. Apart from that cigarette smoke also causes changes in one’s voice. Commonly seen as hoarseness of the voice, it is mainly because of the effect the chemicals have on the vocal chords. Another reason for this is the constant clearing of one’s throat, commonly seen in smokers.

14. Smoking can also cause throat cancer. This is because the constant irritation of the lining of the throat combined with the erosion and damage of the cells lining the throat leads to a change in the way the cells form and regenerate.


When it enters your trachea or wind pipe:
15. Trachea is the pipe that leads to your lungs. It is lined with tiny hair like processes (called cilia) that help throw out any foreign objects. These cilia get damaged by the smoke of cigarettes and tend to function less optimally. It also leads to itchiness in the trachea leading to what is called the smoker’s cough.

16. Smoking can also lead to irritation of the larynx and laryngitis (infection of the larynx)

It also affects your oesophagus:
17. Smoking affects your food pipe as well. The chemicals and heat from the smoke tend to affect your oesophageal sphincter muscle. This is the muscle responsible for keeping the contents and acids in your stomach from rising back up into your throat. The weakening of this muscle is one of the main reasons for GERD (Gastro oesophageal reflux disease), acidity, ulcers and other stomach ailments.  

When it enters your bronchus and alveoli:
18. This where the cigarette smoke does the most damage, that is slow, progressive and deadly. Cigarette smoke attacks the cleaning mechanism of the respiratory system that is guided by cilia and mucous. The cilia moves the mucous that has trapped foreign object like dust, bacteria etc and throws it out of the body. In a smoker these cilia tend to get paralysed and eventually die. Smoking also causes an increase in the amount of mucous produced, and since the cilia can no more function and throw out the mucous, a person develops a smoker’s cough. 

19. Apart from that the cells along the bronchioles get damaged and tend to multiply abnormally. These cells cause the hardening of the outer surface of the bronchioles and leads to lesser ability to exchange gas with the microscopic air sacs (called alveoli) present around them. Eventually these air sacs burst and lead to what is known as emphysema. A common condition seen in long-term smokers. 

20. Smoking also leads to a buildup of tar within the bronchioles. This coupled with the thickening of its walls leads to breathlessness, wheezing, fatigue and in some cases dizziness.

21. Cigarette smoke also contains carbon monoxide. This is a potentially lethal gas since it attaches to the iron part of your blood and does not allow it to carry oxygen to other organs. Inhaling too much of this gas can kill you. In cigarette smoke carbon monoxide leads to lack of oxygen in the body, which eventually effects all your organs. It not only sets off the roller coaster of events leading to cancer it also starts the process of eventual decay of your organs — starting from your mouth to your brain, kidneys, liver, digestive system and blood. 

If all you can think about is how you have tried to quit but failed? Here is some research on why you tend to lose motivation and why smoking is now easier than ever. 

When you exhale:
22. When you exhale the entire process is repeated and all the chemical, smoke, tar etc deposited along your airway is doubled.

23. Apart from all the damage it causes on your body, smoking also leads to various other problems like cardiovascular disease due to plaque formation, constriction of blood vessels leading to vascular disorders.

24. Smoking also causes loss of bone density leading to conditions like osteoarthritis, loss of teeth and joint paints. 

25. It also affects your skin by reducing the effects of antioxidants in your body by releasing free radicals, depleting collagen below your skin and causing wrinkles, edema and stains your fingers and nails. 
So, the next time you light up that cigarette, think about what your body goes through to support your habit.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
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6 tips to beat stress with food

Stress is quite commonplace these days, and it can have a number of adverse effects on your body.  But if you understand, the way your body works and deals with stress, it can help manage stress more efficiently.  A metabolic balance coach and nutritionist, talks about dealing with stress to healthy eating. Here are her suggestions on eating right to stay stress-free.

How stress affects your body
After a stressful period, the human body goes into recovery mode. Marked by increased hunger and food cravings, there is a marked drop in your metabolic rate to conserve energy. So, if you regulate this process by eating right, it can help your body recover from a stressful event rapidly and with minimal ill effects, especially weight gain. 

Eat well throughout the day
Make sure you eat at least three portions of fruit and vegetables every day, especially foods that have Vitamins B, C and magnesium.

Vitamin B: Helps you feel less stressed and more energetic. Green leafy vegetables, nuts, seeds and also meat, fish and dairy products contain essential B vitamins. 
   
Vitamin C: Your adrenal glands store vitamin C in large quantities (adrenal glands it plays an important role in the production of stress hormones) and vitamin C works as antioxidant which reducing the damage due to stress. Therefore, eating citrus fruit such as oranges, tomatoes, peppers, kiwi fruit, leafy green vegetables, broccoli and other foods rich in Vitamin C can help combat stress.

Magnesium: Can help relax muscles and reduce anxiety. Increasing the amount of magnesium-rich foods you eat like nuts — hazelnuts and peanuts — help beat that deficit caused due to stress. Green leafy vegetables, whole grains (especially oats), brown rice and beans are also good sources of magnesium too.

Include complex carbs into your diet
Eating carbs stimulates your brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs, which take longer to digest. Good choices include whole-grain bread, barley, whole grain pasta and breakfast cereals, including oatmeal. Complex carbs can also help stabilise your blood sugar levels.

Load up on Omega- 3
Omega-3 fatty acids, found in fish, can prevent surges in stress hormones and protect you from suffering from heart disease and depression. For a steady supply of feel-good omega-3, include fatty fish, flax seeds and oils (flaxseed, canola, mustard or soybean) in your diet.

Gorge on nuts
Nuts and seeds are good sources of healthy fats. Eating a handful of pistachios, walnuts or almonds regularly helps lower your cholesterol levels, control inflammation in your arteries, beat diabetes and protects you against the ill effects of stress. But don’t overdo it as nuts are rich in calories as well. Another nut that is perfect to beat the effects of stress is almonds as it is full of vitamin E, which helps boost your immune system and helps cope with bouts of stress.

Stay hydrated
Stress can lead to dehydration, and dehydration can cause stress — it’s a vicious cycle. You can break it by consuming more water. Staying hydrated helps keep your cortisol (a stress hormone) levels low. Here’s why drinking water is essential for your health. 

Exercise regularly
Besides altering your diet, one of the best stress-busting strategies is to start exercising. Exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. 

But apart from eating healthy, there are a few things you should avoid.
Caffeine
Caffeine is a common substance found in coffee, tea, some soft drinks and chocolates. Caffeine tends to push your body into overdrive and can also keep you awake at night. Not only does it dehydrate you, but it also interferes with your sleep cycles that in turn can increase your stress levels. Therefore, it is a good idea to ditch caffeinated drinks like tea and coffee and opt for healthier options like green tea.

Alcohol, sugar, salt and nicotine
It’s best to reduce your intake of alcohol, sugar, salt and nicotine. Consumption of these substances decreases essential nutrients in your body and reverses the benefits of a healthy diet. Here are the 25 things that happen in your body when you smoke. 

 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
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7 things you need to STOP doing when you are stressed!

It isn’t easy to deal with stress. Especially, when your brain refuses to work, and your body goes numb with an overdrive of emotions and an emptiness from within. You already know the 101 ways to say goodbye to stress that people talk about and recommend from time to time. However, it’s the simplest of the advice that is hard to follow when stressed. So, instead of trying to figure out what to do when you are stressed, avoiding doing these things to stop stress from overpowering you.

Delaying your work: Of course, stress makes you powerless at times. So much that you extend your deadlines, delay your work and let your entire schedule and routine go for a toss. While, taking a break when you feel overwhelmed can help boost your productivity, but delaying work in the name of stress is just going to do the opposite. The mere act of procrastinating might add more tension and fear and allow stress to brew within you. 

Instead, try focusing on the moment. Break down your immediate tasks into small goals and try achieving them. If you need to prepare your presentation for a big day, break-up your time for research, analysis and paperwork before you start putting things in place. Remember, the human brain works in an interval of 90 minutes and then tires out (that’s when your coffee break might help). So, time yourself for every 90-minute interval before taking a break and get things done. Feeling of accomplishment over small tasks can also help to triumph over stressful conditions. Are you stressed or depressed? 

Avoiding sleep: Stress and disturbed sleep just go hand-in-hand. But that’s not the ideal way to deal with it. Remember, when stressed it is more important for you to sleep on time. Disturbed sleep due to stress can lead to some health conditions – cardiovascular diseases, depression, insomnia are just a few to name. Even if you can’t get enough shut-eye, go to bed on time. Try a soothing massage, hot water bath and aromatherapy to help you doze off. 

Smoke like a chimney: One thing most people do when stressed is to smoke like a chimney. For smokers, smoking gives an illusion that it is calming their senses. This sense of calm isn’t totally unreal. Nicotine, present in cigarettes is known to be a mood altering agent and reaches the brain in just eight seconds. This helps to release a neurotransmitter called dopamine, responsible for setting a sense of calm and well-being. However, it also increases the urge to experience the same sensations of stress over and over again. The nicotine also has other ill-effects that increase blood pressure and heart rate, makes muscle tense, constricts blood vessels and restricts oxygen supply to the brain and body. Lack of oxygen makes the body lethargic and unable to fight the physical inactivity that sets in. 

Make life changing decisions: It isn’t wise to take a life changing decisions like filing for a divorce, signing your resignation letter or paying a down payment for your dream home when overwhelmed with stress. You are more prone to commit a blunder and take a decision that might not be rational. There are times when you need to make the most important decision of life in an instant but never do that when you are in two minds, take your time before you do what your heart desires. In fact, a study done by Harvard researchers found that students who were under tremendous stress had difficulty making good long-term decisions [3]. And if you regret your decision taken under stress, you are going to end up with more of it.

Going over the details all over again: Ruminating about your past or negative circumstances will never help you get over it in any way. In fact, studies show that people who dwell on negative thoughts are more likely to suffer from depression and stress than those who deals with it in a positive way. In fact, our response to stress has more impact on our well-being than the incident that triggers it. 

Pick up an argument: Sometimes it is good to talk to someone with whom you have impending issues and sort things out amicably. However, avoid getting into an argument. This would only make sure that you be a part of the vicious cycle of stress. If you don’t have your rebuttals ready or aren’t logically prepared to take up an issue, don’t start talking just out of the blue. Relax and breathe to help yourself talk sense.

Confiding in the wrong person: Sometimes talking about it can make you feel lighter. But you should know whom you pick up to unload your emotions. The stressful mind makes it difficult for you to identify between a friend and a foe. So, wait, don’t burst out in front of anyone who comes to you first. Remember, talking about your emotions with people whom you can’t trust can backfire later. Also, be very careful with whom you share your feelings. Studies suggest that unloading your feelings on others can make the caregiver also stressed. This could be a scary situation if you are looking for advice and moral support. 

Avoiding proper food: Stress can make you crave for sugar and high carbohydrate foods. Who opts for an apple over chocolates and pizza when stressed? But these foods are high in glycemic index and can lift your energy instantly by breaking down into glucose. However, when the sugar is absorbed the stress hormones will make you overeat and crave for these unhealthy foods more. So the best thing is to stick to your diet plan or sip green tea when stressed. This will help you control your craving and eat healthy, boost your brain power and body and deal with stress better.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
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