Food Tips

Make blueberries a part of your daily diet

Health benefits of the fruit
Firm, little blueberries are packed with anti-oxidants, which strengthen the immune system. They are also low in fat and provide almost 25% of the daily requirement of vitamin C. They also have folate and niacin. A study suggests blueberries reduces the risk of heart disease and can ward off urinary tract infections. They also slow down the loss of vision. Research confirms that blueberries not just slow the ageing process but can also reverse it. For a refreshing face glow, try a strawberry-blueberry mask, made by blending the two fruits. Leave it on for 20 minutes and wash off with warm water.

5 delicious ways to add them to your dessert
- Use them in a sauce over your ice cream or pie.
- Stew them with sugar and top them with cream and shortcake.
- Add them to fruit compote with cream and chopped nuts.
- Warm blueberry muffins or cupcakes can also make for be an ideal tea-time treat.
- Make blueberry ice pops with honey for a natural fruit fix. And, if you're serving guests a cheese platter, serve the French brie cheese with blueberries and strawberries.

Food Tips

6 breakfast cereals healthier than others

Did you know that even a bowlful of 'healthy' breakfast cereals could add to your calorie count?

Doctors, for sometime now, have debated on the permissible level of sugar in breakfast cereals, especially of the coloured and sugar-frosted varieties. While it is advisable to check the nutrition value of the breakfast cereal before buying it, one should also consciously make healthier lifestyle choices by having all cereals with skimmed or semi-skimmed milk, and avoiding to add extra sugar among others, but if you still like a bit of sweetness in your breakfast substitute white sugar with fruits (even dry fruits) like banana, dates, raisins, or any citrus fruit. A wholesome breakfast it would make for, while staving off your urge for midday snacking. Even those maintaining a workout routine can derive maximum benefit from this habit, as it also helps them get past their weight loss plateau.

Wellness expert helps us list breakfast cereals that are healthier than the rest. 

Porridge

Porridge is the most healthy breakfast idea. It is rich in minerals and has high fibre content that keeps blood sugar under control. Use a little jaggery if you wish to sweeten it, otherwise you can top it with fresh fruits or sprinkle some raisins and almonds.

Cornflakes

Abundant in carbohydrates, iron and Vitamin B complex, cornflakes work very well for school kids and elders too. It is a particularly good breakfast in the rainy months because the body starts holding water owing to high moisture in the air.

Wheat flakes

It is a modification of wheat porridge and is a nice change from run-of-the-mill breakfast cereals. But unless fortified with extra calcium, it is not much use having just wheat flakes for breakfast.

Oatmeal

A bowl of oats in the morning is great for those suffering high cholesterol and diabetes, provided you don't add extra sugar to it. The high fibre content in oats balances the blood sugar, and relieves people prone to depression.

Muesli

Muesli is a great breakfast choice as it has raisins, almonds and four different grains. The comparatively high sugar content in muesli keeps growing children and those into sports, energetic. It can be served with both milk and yoghurt. You can creatively garnish the muesli and serve it up as a quick evening snack to kids.

Poha/rice crispies

The poha version of rice crispies is popular in Indian households, and makes for a light and healthy breakfast. But make sure your poha is only lightly sauteed.

Aside from the usual cornflakes and oats, there is a whole assortment of chocolate, honey and fruit-flavoured breakfast cereals that find takers among young kids. Just how good or bad an idea is it?

Although it is best to go for natural cereals, it is alright to break free from the mundane breakfast chart once in a while. The purpose is to serve up a good mix that is both appealing to the taste buds and has nutritional value.

Next time you are at the departmental store picking breakfast cereals, don't get carried away by the glossy packaging.

Food Tips

Should you have 6 meals or 3 meals a day?

Healthy eating and healthy living revolves around having sufficient food.

But how many meals should you have per day? Healthy eating is a key component of weight loss and muscle building for those who want to maintain a healthy weight. Our strength and conditioning expert, lays out the benefits of three meals versus six meals. He also tells you when you should have three meals and six meals for optimal health benefits.

As per popular belief "going more than three hours without eating anything would lead to a drop in energy levels, loss of lean muscle tissue, increased fat storing, etc,". Hence it was always important to eat every three hours. So, three good meals in a day is a good option since fasting experts reveal that six meals is responsible for body fat and poor hormones.

"One of the major claims for three meals a day being better for fat loss is that it helps to keep insulin and blood sugar levels low and thus bodyfat is lower. In my personal opinion, however, this is where most people make a major mistake. They do not take the total caloric intake into calculation," .

The benefits of eating 3 meals a day:

• Easy to follow in the long term - All offices, schools and colleges give people time to have breakfast, lunch and dinner — meals that you can eat at home. There are also those who do not feel like eating first thing in the morning, and generally do not feel like eating till lunch. If this is the case, then do keep in mind that breakfast does not have be eaten immediately upon waking up. You can eat your breakfast even a couple of hours after waking up. So no need to miss breakfast altogether.
• Allows you to eat bigger meals - This is where six meals a day becomes a problem for those who love to eat big and are trying to lose weight. Six small meals never make one mentally feel like they have eaten a meal, they always feel that they are snacking, and thus mentally are always craving for a meal.
• Teaches you to control hunger better - In most cases, eating six times a day tends to make one eat more, since they tend to mentally crave food every 2-3 hours whether they are actually hungry or not. So when they decide to eat only three times a day, they slowly start to control their hunger better as they now go longer without food and develop better mental control.

The benefits of eating 6 meals a day:

• Ideal for eating a lot of calories - If you need to eat a lot of calories to gain weight or because you are an athlete who burns a lot of calories, then frequent meals is ideal for you.
• Great to follow when trying to consume high amounts of protein - Our bodies were not designed to be able to digest 70-80 gms or more of protein in one meal easily. It's always best for most people to keep protein to about 15-40 gms at each serving, and maybe a bit more for really big guys who exercise a lot. Great to follow when trying to consume large amounts of carbs.
• Helps avoid drops in energy/sugar levels - Some people truly cannot go on for more than 3-4 hours without eating anything and still be able to perform well. For these people, smaller frequent servings work well and help to keep their energy/sugar levels stable.

It has been chalked out and elaborated the importance of three meals and six meals; it is up to you to decide what are your needs and which meal will supplement it.

Food Tips

Pumpkin seeds wondrous benefits

Pumpkin may not be a favourite vegetable for many but its seeds have an abundance of amazing benefits that will do wonders for your health.

Healthy heart
Pumpkin seeds are high in magnesium, which is imperative for adequate physiological body function. This includes the proper pumping of your heart, as well as tooth and bone formation, DNA synthesis and bowel function. Magnesium is also a natural relaxant.

Sleep
Being high in the amino acid tryptophan, pumpkin seeds help you to have a restful night's sleep. They're literally nature's sleeping pills.

Stablilising blood sugar
Due to being high in protein, pumpkin seeds help to regulate your blood sugar levels. This has two particularly great potential benefits—weight loss and diabetes prevention. It's also said to help the latter by decreasing oxidative stress.

High in Omega-3
Pumpkin seeds are one of the most notable plant-based sources of obtaining omega-3. This is a fatty acid that's essential to metabolism health, as well as brain and cognitive performance.

Energizing
Pumpkin seeds are full of iron, which will give you a fantastic energy boost throughout the day. This is a great alternative to sugary snacks that will only give you energy for a short period of time before resulting in a sugar crash.

Lowers cholesterol
In addition to omega-3, pumpkin seeds are also rich in mono-unsaturated fatty acids such as oleic acid. This helps to lower bad LDL cholesterol and therefore helps prevent stroke and coronary artery disease.

Food Tips

Why lemon is good for you!

Here are some benefits of lemon you probably didn't know.

Do you ignore the small yellow rounds lying in your fridge? Do you not like the citric taste that a lemon has? Well, as they say, it is not just about the taste. Lemon comes with a host of health benefits too! Here are some secrets of a lemon spilled, which will make you include it in your daily diet -

Skin problems: Lemon consists of citric acid, which helps in treating acnes. The vitamin C one gets from a lemon also helps in keeping skin fresh and maintains the glow.

Relieves from stress: Research shows that lemon has a calming effect on a person's mind and so, helps in relieving a person from stress and anxiety.

Antiviral properties: Research also shows that the use of lemon is good for curing a cold and fever as the vitamin C it has, boosts one's immunity.

Fights fatigue: Lemon juice is always recommended to people who have tiring jobs or people who travel long distances. It can boost one's energy and fight fatigue.

Good for your stomach: People who are looking at losing weight and are on a diet must have lemon everyday. Even for other people, squeeze some lemon in a glass of lukewarm water and have it after each meal. This will help in easy digestion and boost metabolism.

Food Tips

How often should you eat?

In our race to be the biggest loser, most of us go after different diets. The trusted and age-old three-meals-a-day concept works for some, while others swear by the new-age eight-meals-a-day. Most of us have been brought up on the notion that having untimely in-between meal snacks, is one of the major causes of weight gain. Of late, however, a number of trainers, nutritionists and dieticians have come up with the 'six-to-eight-meals-a-day' plan. And many Bollywood actors and actresses claim that following such diets have made them the biggest losers.

They believe that in-between snacks help them stay slim and this regular intake also boosts metabolism. However, there are health gurus and trainers who believe that eating too many meals may just work against you and increase your weight. Read on to find out what the experts have to say...

Eat six to eight meals a day 

Eat to burn! This can be one of the easiest and most reliable ways to ensure fat loss. Digestion itself is a calorie-burning activity. For every calorie you ingest, your body uses some to burn what you are eating. The question is, how do you make this wonderful feature of your body work for you? This is the essential principle behind the practice of frequent eating where eating at shorter intervals (six to eight meals a day or more!) enables your body to use more calories to aid digestion. When you constantly provide fuel to your body, it means you are also tickling your body to work. Keep working, keep burning. This is called the thermogenic effect of food and it is not only an incredibly smart way of losing weight, it also helps you increase your BMR (Basal Metabolic Rate).

I like to call this the Internal Workout — because by continually making it work for digestion, you're giving your body a workout. And while you may not be able to see the furious digestive activity going on in your body at any point in time, trust me, your body is working way harder than if you eat at longer intervals (three-to-four meals a day).

- says Consulting Nutritionist and Clinical Dietitian

More meals means less stored fat

Eating six to eight meals a day rather than three, is better because it boosts metabolism, controls blood sugar levels and helps in weight management.

Consuming three meals increases the likelihood that one will start an exercise regime with a low blood sugar level. For instance, if we eat lunch around noon, generally our second meal of the day, we would not have much energy for an optimal, calorie-burning workout in the evening.

On the other hand, if we follow a six-meal-a-day plan and have a small meal around noon and another meal around 3 pm, our blood sugar level would be more stable, providing us with more energy for our workout. Cortisol, a hormone, breaks down body fat. However, if we eat a large, high-calorie meal, cortisol is produced in large quantities, but transports the fat from under the skin to deep within the abdominal cavity. This increases the risk of chronic diseases including abdominal obesity, heart disease and diabetes. Incorporating a six-meal-a-day plan into one's routine decreases the magnitude of cortisol production.

Eating within 30 minutes of every exercise session enables our muscles to maximally replenish the glucose we used during the workout. Consuming another meal two hours after the post-workout meal further enhances post-exercise recovery and replenishment.

Eating every three-to-four hours can ward off hunger and prevent binges that lead to weight gain. It also maintains metabolism and can help regulate proper digestion to prevent gastrointestinal discomfort.

When people consume the same number of calories in one single daily meal rather than three, they show significant increase in blood pressure, total cholesterol levels and levels of 'bad' LDL cholesterol.

Eight meals increase our energy levels, accelerate muscle growth, and speed up our metabolism without storing fat. In fact, frequent eating will actually allow us to eat up to 50 per cent more calories without storing an ounce of it as fat.

- says MBBS Doctor and Wellness Expert

Follow your hunger, don't eat mechanically

It is very important to understand the circadian rhythm of the body. As per our ancient science, Ayurveda, it is all about appropriate time for appropriate food in appropriate quantity.

It is also important to understand that the body needs time to utilise the fuels released from our food. Our body has its own natural rhythm which is as follows:

- 12 pm to 8 pm is the ideal period for human digestive capability. So, most nutrients must be consumed at this time.

- 8 pm to 4 am is assimilation time, where the body begins to slow down.

- 4 am to 12 pm is elimination time/detox time, if you are following a proper and disciplined lifestyle.

The body's digestive process slows down after sunset as the energy on that side of the earth is ebbing. So, all the food eaten post sunset becomes difficult to digest. The later you eat, you must make sure to choose your food sensibly.

The thumb rule of eating small meals six to seven times a day, which occidental science suggests is rooted only in the shallow system of addressing the BMR / calorie counting.

Even the book Fit For Life by Harvey and Marilyn Diamond suggests the vedic principles of food discipline.

Always remember, to never eat by the rule of the thumb. Go by the bio-feedback and follow your hunger needs. Hunger is the need of the body, and appetite for more meals, is the greed of the body. Eating mechanically should never be the case. Eat with awareness as you are not only consuming cosmic energy but cosmic intelligence too.

- says Holistic Health Guru

Our body was always accustomed to being fed at regular intervals 

There is this common perception that I have come up with this radical idea of multiple meals a day. But most of us, apart from the three main meals, have always eaten in between, just that we never thought of those as "meals", a terminology of the new age nutrition. By default, the body was and is accustomed to being fed at regular intervals as evident in newborn babies who need to be fed constantly. At the basic physiological level, this ensures a steady level of blood sugar in our body and sends a signal that 'all is well' and it can continue with its regular processes. On the other hand, not eating for long hours sends the body into a state of panic and it reacts by converting food into fat for any eventuality (read — scarcity of food).

The act of eating often during the day can only happen when communication is established with the stomach, the biggest diet guru on earth. This process is facilitated by the four principles of eating right.

Eating as soon as we are awake kickstarts our metabolic rate and signals our bodies that our nightly fast is broken. Tea, coffee, or any other stimulant, does the exact opposite by suppressing the signals of hunger.

Eating at regular intervals post this reassures our bodies that nourishment is readily available and that it no longer has to convert every meal into future fuel i.e. fat.

Eating more when we are more active and less when less active will happen naturally once we are in tune with our appetite. Everybody is unique so we can't standardise the number of meals a day. For most of us there is the call of hunger every two-three hours. It is up to us whether we want to listen to it or ignore it.

Of course, as all good things come to an end, eating the last meal of the day a few hours prior to bedtime allows our body to digest and assimilate all the nutrients it needs before focusing on its essential function of recovery during our sleep. If the last meal is too heavy or eaten too close to bedtime, the body will be unable to carry out its recovery and thus will leave us feeling uncomfortable the next day.
- says Celebrity nutritionist and author

'Breakfast kickstarts your metabolism' is utter nonsense 

London-based personal trainer Venice A Fulton negates the notion of six-to-eight meals a day and says that one should only eat three good meals a day and no in-between snacks. In his book Six weeks to OMG: Get Skinnier Than All Your Friends. Venice (real name Paul Khanna), claims he can help you lose upto around 10 kgs in six weeks. Venice states that the belief — "each time we eat we boost our metabolism and our chances of losing weight' — is wrong and just wishful thinking". He adds that our snacks have become meals and we eat more than we realise during the in-between-meal times. There is no point in eating six or more times a day because just sticking to three meals also controls our appetite as it releases leptin (a chemical that tells our brain we are full). Venice says in an interview on a video-sharing website, "The belief 'breakfast kickstarts you metabolism' is utter nonsense", and goes on to state that metabolism begins the moment you wake up. A cold bath or shower in the morning helps burn calories too.
- says Personal Trainer and author

Why no more than three meals

- You will end up in the toilet more often.

- You will be fatter because your in-between snacks may be much bigger.

- All that food will make you visit your dentist more often!

Food Tips

Calcium-rich foods for your bones

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

#Milk: 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.

Food Tips

HEALTH BENEFITS OF GINGER-GARLIC PASTE 

Garlic ginger paste is commonly used in Indian food and combines two of nature’s most powerful healers.Use garlic-ginger paste in your diet to provide significant health benefits. CLICK LINK FOR THE RECIPE. http://youtu.be/YurbC_hrefQ
Pain Relief and Anti-Inflammatory Properties
Both garlic and ginger have been proven effective in treating pain and inflammation. In a study conducted by the Nursing and Midwifery School, Shahid Beheshti University of Medical Sciences, ginger proved as effective as ibuprofen and mefenamic acid at relieving the pain symptoms related to premenstrual syndrome. Similarly, in a double-blind trial conducted by the Headache Center in Springfield, Missouri, ginger proved effective at relieving migraines when taken at the pre-migraine headache stage, thus preventing sever attacks. Garlic is traditionally used to treat tooth pain, migraines, back pain and a number of other pain-related conditions.
Cancer Treatment and Prevention
Garlic and ginger are both effective at fighting and preventing a wide range of cancer-related issues as well. Rex and Christine Munday, a research team from New Zealand reported in 1999 that garlic causes the digestive system to produce an enzyme that readily attacks cancer. Similarly, a study conducted at the Departments of Epidemiology and Nutrition at the University of North Carolina concluded that garlic intake was effective in battling colorectal and stomach cancers. MedLine, a publication by the U.S. National Library of Medicine, suggests that a variety of studies have shown interest in garlic as a treatment for breast, lung, prostate and bladder cancers too. Ginger has also been linked to effective treatment of multiple cancer varieties. According to USA Today, a study conducted by the University of Michigan shows that ginger may reduce the inflammation caused by colon cancer. Professors at Harvard opine that these findings may hint to ginger’s effectiveness as a preventive measure for those at risk of colon cancer.
Nausea 
Ginger can also be used to treat the nausea associated with chemotherapy and radiation treatments. According to the New York Times, the American Society of Clinical Oncologists reported that patients taking ginger experienced roughly 45 percent less nausea and vomiting. The Mayo Clinic conducted a study that found that ginger, when combined with traditional anti-nausea medications, were more effective than either treatment on its own.
Blood Pressure and Cholesterol
There is evidence that ginger and garlic are effective in lowering blood pressure and limiting cholesterol. A study conducted by the Department of Biological and Biomedical Sciences at the Aga Khan University Medical College, concluded that ginger lowers blood pressure by blocking the voltage-dependent calcium channels that regulate blood flow. In another trial, carried out at the Department of Biological Sciences by the Faculty of Science at Kuwait University, ginger proved effective at lowering the blood serum glucose level and cholesterol in diabetic rats; leading the biologists to conclude that ginger can reduce both blood glucose and cholesterol. Similarly, according to the University of Chicago, garlic has been studied as a method of controlling the development of atherosclerosis because it both reduces blood pressure and lowers blood serum cholesterol levels.

Food Tips

After reading this, you’ll never look at a banana in the same way again!!!

This is interesting. After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:

Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER

200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:

NERVES

Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort foodlike chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL

Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’

Yoga Tips

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. 

With 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.

Food Tips

Foods to reduce stress

It is always said that exercise is all it takes to stay healthy and stress free. While it is true that exercise will help you manage stress, some small tweaks to your diet can also reduce stress.

Dark Chocolate

Dark chocolate helps ease emotional strain and helps to elevate your mood naturally. Fortunately, dark chocolate is somewhat of a guilt free snack. Buy good quality dark chocolate go for organic. Go as dark as you can handle, and try to find chocolate with as few ingredients as possible.

Almonds

Almonds are packed with nutrients such as Vitamin B and Vitamin E. These vitamins help to strengthen your immune system during stressful times. Just about five to seven almonds does the trick.

Sweet potatoes

Sweet potatoes are full of immune boosting nutrients which help you fight stress. A warm dish of sweet potatoes after a long day gives you a feeling of satisfaction and tranquility.

Good Fat

Avocado is an excellent source of fat. You need at least one half avocado per day. Other good fats include olive oil, fish oil, etc. One or two tablespoons per day should do the job.

Sugar

Your body needs sugar-good sugar. You can get sugar from a natural source, such as fresh or dry fruit, and raw honey. Honey boosts your immune system. Honey also gives you a better night's sleep. A spoonful of honey per day is all you need.

Green vegetables

Asparagus, spinach, kale are packed with vitamins and minerals, such as folic acid and magnesium. These minerals promote emotional well-being. A cup of these vegetables per day is all you need.

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