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The Safe Munchies: 5 Healthy Indian Snacks

‘Keep your friends close and your snacks closer’, these types of quotes are often found in popular search engines and social media sites. Irrespective of the threat of packing few pounds of fat, snacks have always found to be an indispensable meal of one`s diet.

In a world with large proportions of workaholics, the need for health concern has been ever increasing. As most people say, ‘healthy life is an offshoot of good eating habits’, it is time to enrich our snack times with healthy and nutritious snacks.

Here are 5 indian snacks that are nutritious and delicious to munch:

#1 Bread Poha:

It is one of the easiest snacks to make. It enriches us with energy, iron, carbohydrates and has a low gluten level. Add some lemon juice to add flavour and taste to the poha.

#2 Rava Idlis:

This south Indian food is rich in carbohydrates and proteins and low in fat. Enjoy it with traditional side dishes like sambar and vegetable chutney.

#3 Dhoklas:

Dhoklas are made from fermented flour. Since it is steamed and not fried, it is very low in fat. Add some green chillies to spice it up!

#4 Sprouts Chaat:

No one can deny the health benefits of the sprouts. Add a pinch of a salt and pepper, chaat masala, finely chopped tomatoes and onions to enjoy a delicious snack.

And not to forget,

#5 Steamed Corn:

Corn is generally associated with having the essentials for eye and skin care. It is also a rich source of proteins and carbohydrates. Steamed corn has low calorie content and can make you feel full even with small quantities. Add chat masala to it to add flavour.

You can’t control everything in your life, but you can control what you put in your body. And your body deserves that attention to detail. Don’t compromise on quality for quantity. Eat healthy, stay healthy!!

Say Hi To HIIT: 5 Circuits To Extreme Fitness

HIIT, also called the sprint interval training is a type of interval training that is done with short periods of anaerobic exercises with short intervals of rest between the exercises. HIIT mainly targets the cardio-vascular tissues and adopting this strategy inevitably results in fat loss.

Here are 5 HIIT circuits that help in incinerating your fat and increase your fitness and strength:

#1 The starter`s Guide Workout:

`Every champion was once a starter who refused to give up.`

30 seconds sprint then 40 seconds brisk walk. Repeat 10 times.

Note: The rest period between the sets is 15 seconds.

side view of a couple walking on the beach

#2 The Anytime, Anywhere workout:

`Look in the mirror. Now that’s your competition.`

40 Squat Jumps
20 Push Ups
30 Jumping Jacks
10 Triceps Dips
10 Burpees
30 Seconds Front Plank

Note: The rest period between the sets is 30-45 seconds. Repeat the workout 3-5 times.

#3 The Dumbbell Blaster workout:

`Excuses don’t burn calories.’

Dumbbell Squat to Press
Dumbbell Single-Leg RDL to Row
Burpees
Lateral Bound
Dumbbell Overhead Sit-Up

Note: Repeat the circuit for 5 times with a rest period of 30 seconds. Each exercise has to have 12-15 reps.

#4 The Warrior`s Way workout:

`What doesn’t kill you, makes you stronger.`

Battle ropes (30 seconds)

Wide-grip pull-ups (12 reps)

Bar dips (12 reps)

Close-grip push-ups (20 reps)

Alternating bodyweight lunges (12 reps)

Standing barbell press (12 reps)

Bicycle crunch (15 reps)

Note: repeat the workout 3-5 times with a rest period of 45 seconds to 1 minute rest period.

#5 The Ultimate Torcher workout:

`If you still look cute at the end of your workout, then you didn`t train hard enough.`

400 meter sprint

100 chin-ups

100 burpees with full pushups

400 meter sprint

Note: Good luck with your survival!!

HIIT workouts usually last only 30-45 minutes. Spending this time on your body, not just develops you physically, but also mentally. Adopt any of these circuits and get fitter, stronger and have a healthy lifestyle. In case you feel like quitting, remember the reason you started doing this.

http://www.mensfitness.com/training/workout-routines/10-hiit-workouts-get-you-shredded-summerhttp://studentsfitness.com/hiit-workout-to-burn-fat/

7 Popular Lies We Tell Our Doctors

Doctors know about this before they even see their first patient.

Patients lie, and about a lot of things. The false information we give our doctors, and the true information we sometimes withhold, can have a nasty effect on our health.

Here’s a list of 7 lies doctors hear all too often.

Lie #1: “No, I Don’t Skip My Medication”

Often, doctors ask patients about the medication they prescribed. Often, patients lie about this.

If you stopped taking your pills, tonics, or shots, let your physician know. You’ll need to work with your doctor, and clarity is paramount. Only when you’re clear about your medication can your doctor ensure your speedy recovery.

Lie #2: “I Haven’t Smoked In Years”

Lying about smoking: a bad idea for so many reasons.

This interferes with your treatment. Especially with respiratory issues like bronchitis, doctors give smokers much heavier medication. This is to compensate for the smoking, which weakens your body’s protective mechanisms.

Lie #3: “Yes, I Exercise Regularly…”

You might avoid a slightly disapproving glance from your doctor, but you’ll also risk improper medication. If you can’t perform a particular exercise due to a certain condition, let your doctor know. They will usually recommend an alternative exercise that you can do.

Exercise is vital to good health and longevity, and lying about it can make you compromise on both.

Lie #4: “…And I Eat Healthy Too”

Lie about your eating habits, and you’re possibly headed for a misdiagnosis.

Especially with food-related diseases like type-2 diabetes, lying about food habits can get pretty dangerous.

Lie #5: “Sexual Problems? I.. Er… Don’t Have Those.”

This is more of an issue with men.

Lying about STDs, for instance, can result in crippling pain and even fatal infections. Most of these are treatable, but only if your doctor knows about it. Another area men have a problem discussing: a lowered libido, or trouble maintaining an erection.

This might spell embarrassment for you, but it could spell something else entirely for your doctor. Like heart disease, or a mental issue.

Lie #6: Exaggerating Your Symptoms…

Never a good idea. You could end up doing unnecessary tests. Worse, you might end up getting medication for an ailment you don’t really have.

Lie #7: …And Underplaying Them

Explain symptoms as they are: don’t exaggerate, and definitely don’t downplay symptoms that could be serious. For instance, a pain that’s been steadily intensifying needs the immediate attention of your doctor.

Avoid these lies, and you’ll make things better for yourself starting from the next doctor’s appointment!

References:

https://www.everydayhealth.com/longevity/top-10-lies-we-tell-our-doctors.aspx

https://www.texashealthyliving.com/single-post/2016/04/14/5-Lies-We-Tell-Our-Doctors-Why-Those-Fibs-Are-Dangerous

Red Flag: The Telltale Signs Of A Sociopath

Sociopaths characteristically dismiss the feelings of people around them.

They may be manipulative, uncontrollably egocentric, and can lie for their own benefit. Another remarkable thing about sociopaths: they’re everywhere. Some are actually CEOs, while others can be lawyers, surgeons, journalists, and even police officers.

And they’re very good at hiding it.

So how do you tell if someone around you simply has some behavior quirks, or is an actual sociopath? Watch for these signs; they should help you.

Red Flag 1: Blame You For Situations They Create

Sociopaths often tend to blame others for the problems they themselves cause. They often lie and deceive to achieve this.

They may be blame your for the harm they did to you. For instance, your boss could lie about an anomaly in yesterday’s report and accuse you, an innocent party, of lying. If someone in your life is doing something to drive you mad, and calling you crazy for it, chances are that they have sociopathic tendencies.

Red Flag 2: The Signature ‘Sociopath Stare’

A number of sociopaths have been known to use this as an emotional weapon. They will lay a cold, intense, and blank stare on you. This is designed to manipulate you into submission.

If someone has a habit of doing this, and shows no remorse for the nervousness they cause, that’s a red flag.

Red Flag 3: An Unchecked Ego

A delusional sense of grandeur and an inflated ego are clear signs of sociopathy.

Pay close attention if someone’s self worth is completely removed from reality. They might think they are a great singer or dancer, or really funny, when they actually aren’t. They may be narcissistic as well.

Sociopaths think they’re better than everyone around them, when reality dictates otherwise.

Red Flag 4: A Manipulative Tendency

Sociopaths manipulate weaker people around them, often people who may work under them in a corporate setting. They stay away from equally strong people, preferring to exploit weak points in soft targets.

They have little to no empathy, and very low integrity. Sociopaths are comfortable with lying blatantly and using psychological warfare to weaken people.

What Can You Do?

Sociopaths are superficially ‘nice’, often convincing outsiders that they actually are.

If you’re dealing with one, remain calm when they attempt to use you for ‘emotional entertainment.’ Whatever they get from you through manipulation, let them know—in a non-confrontational way—that you can’t provide it anymore.

Avoid them altogether if you can, and resist their charm. Ignore the self-doubt they will surely throw your way, trying to make you agree with their version of reality. Give up your fear of them.

And, above all, if you know someone else who’s a victim, warn them. Unobtrusively.

References:

http://www.wikihow.com/Spot-a-Sociopath

http://www.huffingtonpost.in/entry/11-signs-dating-a-sociopath_n_3780417

Bulimia: 5 Behavioral Patterns To Watch Out For

Bulimia.

An emotional eating disorder where sufferers feel an inexplicable need to binge eat, and purge themselves immediately after. Different from anorexia, where sufferers don’t feel like eating.

We all know about this eating disorder, or have heard about it in movies and jokes. The reality is that bulimia nervosa (its scientific name) is pretty dangerous, and very commonplace. 10 million new cases in India each year, in fact.

However, victims of bulimia are often careful to cover their tracks, and might look normal or slightly overweight. Here are 5 signs that often point to a case of bulimia, so you can tell if a loved one is suffering from this eating disorder.

Sign #1: A Tendency To Overeat, Then Guilt/Overcompensation

People with bulimia exhibit a worrying lack of control over their eating, but this doesn’t qualify as a bulimia symptom by itself.

Bulimic people will then try some compensatory behaviour. This includes clear red flags like self-induced vomiting and using laxatives. However, also watch out for seemingly innocent behaviour like extreme dieting or exercise to “undo” the calories gained.

Sign #2: An Obsession With Exercise

Exercise isn’t the first thing you’d look for in a ‘symptoms’ list, but such is the case with bulimia.

Victims of this disorder will be heavily fixated on their workout schedules. They feel a pressing ‘need’ to exercise. They may even get upset when something like rain gets in the way of their routine.

Sign #3: Inexplicable Tiredness/Thirst

Dehydration is one of the uglier signs of Bulimia nervosa. With frequent vomiting and other self-initiated purges, running out of fluids is the inevitable result. Pay close attention if someone is constantly tired, light-headed, or recently got weaker for no apparent reason.

Sign #4: A Dread Of Weight Gain

Everybody hates gaining weight, but someone with bulimia will often take it to another level. If you see someone you love getting unhealthily obsessed with weight loss, calorie counting, and their body type, bulimia might just be the explanation.

Sign #5: Dental Damage

Frequent vomiting wreaks havoc on your dental health. It causes an acid buildup, which can lead to tooth decay. Over time, teeth can get discolored, and even get eroded. Sufferers may even end up losing teeth.

If you see sudden signs of dental damage in a loved one, get them checked for bulimia.

Sign #6: Food Disappears

Bulimic people, embarrassed about others seeing their food addiction, may resort to eating food from the kitchen when no one is around. Sufferers have admitted to even stealing from friends.

Sign #7: Bathroom Smells

It’s not always the smell of someone throwing up. Sufferers may attempt to cover up the smell of vomit by overcompensating with soap, shampoo or room freshener sprays.

With bulimia, a full recovery is possible. Counselling often helps, but it’s important that the sufferer realizes that they have a disorder. Doctors may recommend antidepressants to combat symptoms like depression.

See any of these signs? Get medical assistance as soon as possible.

References:

https://www.waldeneatingdisorders.com/8-warning-signs-of-bulimia-nervosa/

https://www.eatingdisorders.org.au/eating-disorders/what-is-an-eating-disorder/warning-signs-a-symptoms

6 Great Exercises Hiding In Domestic Activities

In this fast-paced world, finding time exclusively for exercising is very difficult. People, especially the working class, cannot devote time after their daily routine.

Many of our day to day activities have a fitness element to them. Knowingly or unknowingly, doing these activities meticulously, will increase the levels of fitness of any individual.

#1 ‘Cooking?’

‘Just a hobby.’

Cooking is a hobby for many but a routine for a few. Cooking`s exercise perspective is seen when a person stirs or cuts vegetables to prepare a dish.

Chopping of vegetables increases the strength of the fingers. It not only emphasizes on the physical health but also the mental health of a person as he or she has to be having the same precision levels throughout the chopping process.

#2 ‘Washing vessels?!

(Definitely, not my first choice)

Cleaning vessels or in other words, dishwashing, is one other exercise that unknowingly plays an important role in the health aspect of humans. Dishwashing, emphasizes on the grip and arm strength of a person. Doing this activity has a pronounced effect on the strength of the wrists and the strength of the arms

#3 ‘Your room is dirty’

‘It’s fine the way it is, mom!’

Sweeping, often hated by most people, is one of the important household activities that can transform the fitness of an individual to a whole new level. It not only increases the flexibility of the person but also his or her strength.

While the bending and stretching part of the activity focus on the flexibility, the movement of the arms focuses on the strength of the arms and the shoulders. In addition to this, while sweeping low or hard to reach places, the legs are stretched making it a whole body functional workout.

Mopping the floor is yet another activity with an exercise background to it. It is a whole body exercise. In addition to this, it also focuses on the strength of the wrists and fingers predominantly while squeezing the head of the mop.

#4 ‘I am going to use the lift. I don’t want to climb 2 floors’

Climbing stairs is the perfect example of a cardiovascular exercise one can do daily. It works mainly on the lower body. The body becomes more stable and it activity enhances fat loss.

#5 ‘I buy wrinkle free clothes all the time. It saves so much time’

Ironing is an equivalent of weight training for the upper body. If the hands are changed periodically, then this serves as a perfect workout for the arms.

It is therefore sufficient to do the daily chores to stay in shape. You end up becoming fitter while getting the satisfaction that your task list is clear!

Being Overweight May Be Okay; Being Obese Is Not

Debates have raged on in recent years over the matter of weight and self image. Words like ‘fat shaming’ and ‘body positive’ have suddenly become part of our vocabularies.

But we’re not discussing political correctness here. We’re talking about how, sometimes, it’s actually okay to be ‘fat’. From a health perspective.

Curiosity triggered? We certainly hope so.

The Problem With Our Definition Of Fatness

The thing to understand: what is considered ‘fat’ today might not be what was considered ‘fat’ years ago, or indeed what will be called ‘fat’ in the future.

We tend to rely on things like the Body Mass Index (BMI) to establish whether a person is ‘overweight’. Ironic, because the BMI scale is notoriously unreliable. In fact, 6’ 4” NFL player Michael Jasper weighed 375 pounds in his playing days. This would put his BMI at 45.65, classified as ‘obese class III.’

‘Obese class III’ sounds scary, but consider the facts. This is a man who could jump 28 inches into the air, and complete a 40-yard sprint in 5.53 seconds.

Few ‘fit’ people can claim stats like that, and that’s the issue. Depending on systems we don’t fully understand, we often panic even when things aren’t as dangerous as we think they are.

Okay, So What Should I Be Concerned About?

Most studies conclude that fitness and nutrition play a more vital role in your health than your weight. In fact, one study actually found that being ‘overweight’ (not obese) on the BMI scale is healthier than being in the “clinically normal” weight zone. Of course, other studies contradict this.

The logical conclusion, then, is that we can’t really rely on numbers like body weight to understand how healthy a person really is.

Bonus: Being Overweight (Not Obese) Provides Other Benefits Too

Having reserves of fat can actually come in handy. It can help you with a boost of energy when you’re sick, and has been shown to increase longevity.

What You Can (And Should) Do

Don’t worry about how much you weigh. Instead, focus on your lifestyle, fitness and nutrition habits. These, more than anything, dictate how healthy your life is.

Being fat isn’t necessarily unhealthy, nor is being slim necessarily healthy. If you’re ‘overweight and unhealthy’ or ‘slim and unhealthy’, change your lifestyle.

References:

https://www.sportingcharts.com/articles/nfl/what-is-the-average-bmi-of-an-nfl-player.aspx

https://greatist.com/health/why-it-okay-to-be-overweight

Did I Just Think That?! The Truth About Intrusive Thoughts

A sudden thought, unwelcome, nasty and involuntary, hits you when you least expect it.

You might be instantly horrified when such thoughts hit your mind, but don’t worry. These are called intrusive thoughts, and we all have them.

These can often take us by surprise, taking the form of a taboo subject, or an inappropriate action. Generally the result of an anxious mind, intrusive thoughts can wreak havoc on normalcy. All too often, they lead you to question your own sanity.

What are these thoughts? Can they be avoided?

We take a look.

What Intrusive Thoughts Are

Whether you’re prone to anxiety or not, you’ve probably had an intrusive thought or two. We all do.

Say you’re looking out the window on a relaxed bus journey. Out of nowhere, you imagine a head-on collision, and picture all the gory details. Then you snap out of it. By the time your bus reaches your destination, you’ve put the whole thing behind you. You maybe don’t even remember it.

That’s an intrusive thought.

Other subject matters include religious taboos, imagining harm to your own children, and other such unwanted, unsavoury stuff. Intrusive thoughts often rob you of your peace. You get anxious, and start imagining these horrors coming to life.

Where Do They Come From?

These thoughts often crop up when your mind is ‘left unattended’, or when you’re bored.

Intrusive thoughts are often attributed to the following:

Obsessive-Compulsive Disorder: OCD
General Anxiety Disorder
Social Phobia
Panic Disorder
Post-Traumatic Stress Disorder

Don’t worry, intrusive thoughts by themselves don’t mean you have any of these disorders.

Putting An End To Intrusive Thoughts

How do you put an end to these ‘what if’ scenarios that you seemingly can’t get rid of?

A number of psychologists recommend Acceptance and Commitment Therapy (ACT) strategies.

These help you figure out ways of accepting that such thoughts are a part of you. That is the key: acceptance. If you keep obsessing about why these thoughts occurred, you put yourself into a vicious cycle of bad thoughts, and bad thoughts about the original bad thoughts.

As with all other thought-related disorders, you should definitely see a qualified expert about the matter. You can’t work around intrusive thoughts, you need to work through them. Getting expert help is often the best way to do this.

References:

https://www.psychologytoday.com/blog/anxiety-files/200906/those-damn-unwanted-thoughts

http://moodsmith.com/intrusive-thoughts/

TIMING YOUR MEALS TO LOSE WEIGHT

Everyone knows what to eat to lose weight. Everyone whose address doesn’t read “under a large rock”, anyway. However, did you know that when you eat matters as much?

A number of us have fitness goals to achieve or at least dream of looking or getting fitter. Working on meal timings doesn’t require a lot of effort, plus you’ll see your fitness and/or weight loss goals get closer.

Without much further ado, here’s a simple how-to guide on timing your meals to lose those kilos.

Eating 3 Square Meals A Day Vs. Eating 4 or 5 Smaller Ones

The traditional ‘3 meals a day’ routine is your only option if you have a strict daily schedule that only allows for 3 meal times a day. Make sure you get that recommended minimum of 30g of protein at each meal, though.

The 5-meal routine works a little more effectively at shedding kilos, allowing you a “between meals” snack twice a day. Calorie counting is a little easier here.

Bonus format: You can also plan your meals around workouts. If you have an established workout routine, you can load up on your entire carb supply for the day before/after hitting the gym.

The ‘Meal-By-Meal’ Breakdown

Breakfast

No skipping this one. One study reported that 80% of people who lost 15kg of weight and kept it off invariably ate breakfast.

As for what to have, have a healthy, satisfying breakfast loaded with hunger-beating proteins and healthy carbs. When? One hour after you wake up, according to experts. Preferably before the clock strikes ten (AM).

(Optional Mid-Morning Snack)

Have one if, and advisable only if, you feel hungry before lunch. 2-4 hours after breakfast. Maybe a handful of healthy almonds.

Lunch

Earlier lunches = More effective weight loss. To this end, try and get lunch done by 3 PM.

Post-Lunch Snack

An afternoon snack can keep blood sugar levels at manageable levels. You won’t feel like overeating at dinnertime, which is (obviously) great for weight loss!

Dinner

Two simple rules to follow here:

Rule 1: No heavy meals at dinnertime. Learn from the healthy Mediterraneans, and leave that for breakfast and lunch.

Rule 2: Do not give in the dark desire that is the midnight snack. You’ll feel good for a few seconds, but this defeats the purpose of even dieting in the first place.

Well, that’s about it. Keep an eye on your watch, and you’ll be able to keep an eye on that waistline!

References:

http://www.healthline.com/health/how-time-your-meals-optimal-weight-losshttp://www.womenshealthmag.com/weight-loss/best-time-to-eat-for-weight-loss

What Goes Into A Crossfit Gym Bag

Welcome to the world of WOD, double unders, PRs and thrusters. If you haven’t realized already, we’re talking about the world of Crossfit.

“So What Is Crossfit?”

This is a whole other level of fitness training, especially if you ask dedicated Crossfitters. Using a combination of lifting, sprinting and other such activities, you can work your way to being an all-round fitness pro.

When you do, though, you’ll need the following gear in your gym bag.

Gear #1: Athletes, Tape It Up!

Athlete’s tape is the one piece of Crossfit gear we would recommend, if we had to recommend a single piece of gear.

Why? Ask every person who started Crossfit without it. Pull ups are often hard on your sensitive palms, and athletic tape can help prevent this painful chafing. While it is true that you eventually develop harder, callused hands, it’s best to start out with a roll of athletic tape in your gym bag.

Gear #2: Hello, Double Unders

Two words: double unders.

This is when you get the jump rope to pass twice under your feet even as you complete a single jump. Notoriously hard to accomplish with regular jump rope, you’ll see that speed rope can help you complete DUs like a seasoned pro.

Gear #3: A Weight Belt, For The Heavy Stuff

There are some people who dip their toes into Crossfit waters. And there are others whose game is to P-R it up every time they step into the gym. If you’re part of the latter (and we recommend that you be), you’ll need a weight belt.

The key to lifting heavier and heavier weights is to put pressure on your core. A weight belt gives you a hand at doing just that.

Gear #4: Oh Myofascial God!

Remember that positively orgasm-inducing scalp massager you have lying around at home?

Try this. Take a foam roller, and roll it over tightened muscles (trigger points). You’ll experience myofascial release, which is the medical term for the full-body equivalent of those quivers of bliss that a scalp massager gives.

Reason enough to buy it? We certainly think so, and you’ll be nodding vigorously once you get your hands on one of these.

References:

http://www.mensfitness.com/training/build-muscle/what-wod-decoding-language-crossfit

https://breakingmuscle.com/fitness/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

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