REMAINING HAPPY ALL THE TIME

REMAINING HAPPY ALL THE TIME

·         The truth is that most of us struggle to remain happy today.

·         Smiling sometimes, or during ceremonies, is not happiness.

·         Happiness is a feeling of goodness when achieving some sense of inner peace, which isn’t easy.

1. Don’t Strive for Perfection

·         Seek improvement, instead of perfection, in your actions.

·         Don't be self-critical as it leads to high anxiety with regular guilt pangs.

·         You should have time to appreciate your goals and feel happy about your accomplishment.

2. Don’t try to buy happiness

·         If money could buy happiness, then all the rich folk would always be happy.

·         Try to seek your happiness beyond the materialistic gains.

·         Be comfortable with what you represent as a person, or what you do.

3. Balance Your Life

·         Most people mix up their personal and professional lives, resulting in irritation and worry.

·         Accept both as separate parts of your life, even if they overlap sometimes.

·         Overall, don't carry your personal work and problems to your workplace and vice-versa.

4. Respect Your Body

·         Any basic exercise is like a stimulant for the body to release its happy hormones.

·         Dump your excesses and addictions, as a sick body cannot afford a happy mind at most times.

·         Try to eradicate the root cause of an injury or illness, rather than just handling the symptoms.

5. Keep Yourself Busy

·         Keeping yourself occupied is an easy way of being happy at most times.

·         This doesn’t mean working on your laptop or mobile phone throughout the day.

·         Just try to be in an environment where your mind is neither over-analyzing things nor is absolutely empty, and indulge in your work rather than passing a few hours or getting paid.

6. Be Surrounded by Happy People

·         Avoid negative influences, particularly people who discriminate things and sound pessimistic.

·         You always have the luxury of choosing happier people among your circle of friends and at work.

·         You might not realize it but it directly impacts your own mood and behaviour.

Passion can single-handedly eat away your depression.

KNOW ALL ABOUT CURRENT FOOD FADS

KNOW ALL ABOUT CURRENT FOOD FADS

·         Fads come and fads go, but a healthy nutrition plan must remain.

·         Currently, the top five fads are: genetically modified (GM) foods, probiotic foods, organic foods, diet foods and ready-to-eat meals.

1. GM foods

·         Genetic engineering allows for faster and more precise production of new and more useful plant species by introducing the gene controlling a desirable trait in one species into another.

·         But genetic manipulation of plants might cause potentially harmful bacteria in our digestive tracts.

·         Genetic modification is also seen in conflict with the concept of biodiversity preservation.

·         On the positive side, use of GM products may lead to reduction in pesticide use, preservatives and additives, by producing disease-resistant and preservative-free varieties.

·         GM foods can also contain more protein and more nutrients, and can, therefore, help make food more nutritious, abundant, convenient and cheaper.

2. Probiotic foods

·         Our good health depends on 400+ friendly, symbiotic bacteria present in our digestive tract.

·         When the balance between good and bad bacteria is disturbed (due to stress, unregulated lifestyle, or improper eating habits), problems such as flatulence, bloating, constipation, intestinal toxicity and poor absorption of nutrients arise.

·         Probiotics are live micro-organisms (mostly bacteria) that are similar to the beneficial micro-organisms found in the human gut, which when ingested, help in maintaining a healthy intestinal tract and fighting diseases by enhancing your body's immune system.

·         Sip natural buttermilk, or choose from many brands of probiotic drinks, milk, yoghurt and ice-cream available at grocery stores.

3. Organic food

·         Organic food, fruits and vegetables are definitely more nutritious and tastier, besides being low in pesticides.

·         The problem is lack of awareness in differentiating between organic and conventional foods.

·          ‘Organic’ is a 'process' and not a 'product'.

·         An ‘organic’ label signifies that the farmer is producing the food item without synthetic pesticides or fertilisers.

·         If the label is on meat, poultry and dairy products, it means that the animals have not been given antibiotics or growth hormones.

·         Check the certification of International Federation of Organic Agriculture Movements (IFOAM) on the pack to ensure that products claiming to be 'organic' are actually so.

4. Diet foods

·         Diet food (or dietetic food) includes those recipes which have been altered to reduce the calories.

·         This process requires an acceptable low calorie substitute for some high-calorie ingredient.

·         This includes replacing some or all of the food's sugar with low fat ingredients, or baking instead of frying.

·         Diet foods are neither weight loss miracle-foods, nor totally bad.

·         Their benefits depend on the amount of artificial flavour, chemicals, trans fats, salt, sugar and refined flour, and shelf life.

5. Ready-to-eat meals

·         Packaged ready-to-eat foods, with a long shelf-life and cooking convenience, have tricked us into believing they are the best meals.

·         However, they often have high amounts of stabilisers, preservatives, trans fats and salt.

·        It is important not to make them the mainstay of your regular diet.

·         Always make sure to check the expiry date carefully.

·         Use your common sense while buying them.

 It is important to maintain a balance in your overall diet content.

EASY TONING MOVES FOR A FLAT TUMMY

EASY TONING MOVES FOR A FLAT TUMMY

·         Exercise smarter, not harder.

·         Get more out of less.

·         These moves reduce levels of stress hormones in the body, which encourage fat around your middle.

1. Breathing Squat

·         Stand with feet shoulder width apart, arms in front parallel to floor, and palms facing down.

·         Inhale through the nose, and then lower your bottom down as far as is still comfortable while exhaling.

·         Pause for a few seconds, and then inhale as you come up.

·         Go slow and low and repeat 10 times.

2. Energy Push

·         Stand with feet shoulder width apart, arms in front parallel to floor, and palms facing down.

·         Inhale through the nose, then pull hands back towards your shoulders.

·         Exhale, pushing your arms back out to starting position.

·         Breathe slowly and repeat 20 times, for great digestion.

3. Leg Tuck

·         Lie back, feet on floor, knees bent.

·         Inhale, then bring knees into your chest as you exhale.

·         Inhale again as you return your feet to the floor.

·         Repeat 10 times, for great lower abs.

HEALTHY SNACK FOODS FOR ALL

HEALTHY SNACK FOODS

·         If you’re fighting a calorie war, remember to always have a healthy snack nearby.

·         Don’t overestimate your exercise and underestimate the calories you have eaten, as you’re only cheating yourself.

Calorie-wise healthy snack foods

·         60 cals – One orange

·         65 cals – One large pear

·         70 cals - Two large plums

·         75 cals - A bowlful (200 g) of raspberries, cherries or strawberries with a couple of tablespoons of low-fat yoghurt

·         90 cals - 30 pistachio nuts in their shells

·         90 cals - Five celery sticks filled with 50g light soft cheese

·         100 cals – One banana

·         110 cals - One rye crisp bread spread with one rounded teaspoon smooth peanut butter

·         115 cals - 100g reduced-fat cottage cheese with a chopped peach, nectarine or slice of pineapple

·         125 cals - 100g of mixed nuts toasted in spices or soy sauce, kept in an airtight jar, divided in 5 helpings of 20 g each

·         130 cals - 10 almonds

·         130 cals - A selection of crudités (carrot sticks, cucumber batons, spring onions, strips of pepper), kept in an airtight box

·         135 cals - One apple and a 20g piece of Cheddar cheese

·         135 cals - 150g low-fat yoghurt with 50g fresh strawberries

·         140 cals - Two oatcakes spread with 20g light cream cheese with garlic and herbs

·         145 cals - 25g monkey nuts

·         150 cals - 25g dry-roasted peanuts

·         180 cals - 150g of low-fat yoghurt with three chopped almonds scattered on it, and one teaspoon of honey drizzled over the top

SAY 'YES' FOR GETTING A PROMOTION

SAY ‘YES’ FOR GETTING A PROMOTION

·         Most people don't stay back late to complete a project or offer to take on a sick colleague's work.

·         Employers care about experience and skill, but it's the willing worker who gets noticed.

·         Being a 'yes person' reflects a willing and enthusiastic attitude.

·         What bosses want is someone they can count on and who isn't afraid to take on challenges.

·         A 'Sure, I'll do it' outlook will make the boss see you as someone who is driven and committed.

·         It will also help you add new skills, making you indispensable and perfect for a career jump.

1. Toss out the 'No'

·         Instead of the flat "No, I don't know how to do that”, show your eagerness: "I'm not an expert, but I'll definitely try my best”.

·         Displaying your flexibility to venture into the unfamiliar will earn you a positive nod.

·         If your boss needs assistance, take the time out to practice and complete the assignment.

2. Go where nobody wants to

·         Cheerfully including a time-bound job asked by your boss in your packed to-do list will make your boss see you as someone who takes initiative, and comes through when there's a crisis.

·         By saying yes and delivering, you will set yourself apart from others and demonstrate your commitment to your career.

3. Showcase to the bigwigs

·         Many employees simply stop and go home once their current assignment is done.

·         But offering to help a superior with an assignment is a smart career move.

·         By shouldering some of the responsibilities of a higher position, you're showing your boss that you're up to the task.

·         When it's time to promote someone, he will look at you as the person who already has the skills.

4. Put in the extra

·         When deadlines are tough and your boss needs support, be the one that's willing to stay on and get the work done.

·         Seek opportunities to help with the office workload and keep the bosses posted.

·         Add value in assignments by performing analyses and adding relevant information.

5. Offer help

·         When people ask for your help, extend it willingly and pleasantly.

·         You'll gain a reputation as a team player, as well as gain additional skills from your colleagues.

·         Your bosses will then consider you a valuable team member and a successful team leader.

6. Ask for it

·         Be the office busybody and fix issues that others ignore by being the office initiator.

·         Asking for more work shows your interest and desire to help, and highlights your value too.

7. Steal the 'Yes' before someone else gets to it

·         Before you say ‘no’, you should think about the consequences of someone else saying yes.

·         Your ‘No’ is just another 'Yes' person’s opportunity to shine and take all the benefits.

NERVOUS DISORDER (VITAMIN B-12 DEFICIENCY)

NERVOUS DISORDER (VITAMIN B-12 DEFICIENCY)

·         Vitamin B-12 belongs to the B-complex group of vitamins.

·         It is stored in the liver and present in small amounts in every tissue.

·         It has a role to play in the functions of almost all organs, and is mainly required for DNA production, a healthy nervous system, and for formation of red blood cells.

SYMPTOMS OF DEFICIENCY

·         The hormonal changes due to its deficiency causes muscle weakness, fatigue, unsteady walking, depression, moodiness and memory disorders.

·         Its deficiency increases levels of an amino acid called homocysteine that increases blood stickiness.

·         These symptoms may not show up immediately because of reserves in the body.

·         Problems surface when levels fall below 250 picograms per millimeter of blood.

OCCURANCE OF DEFICIENCY

·         Vitamin B-12 deficiency can also occur in those

o        who are diabetics taking drugs, since the drugs interfere with absorption of the vitamin,

o        who have had stomach surgery for ulcers or weight reduction,

o        who are heavy drinkers,

o        taking potassium supplements, or amino salicylic acid for inflammatory bowel disease,

o        taking drugs for fits,

o        who are suffering from H Pylori and Giardia infections.

DAILY REQUIREMENT

·         Actually, we need very little vitamin B-12, i.e. only 2.4 micrograms every day.

·         Non-vegetarian food provides enough of this, especially liver, red meat and fish.

·         Eggs and chicken are also good sources but have lower content.

·         For vegetarians, dairy products are the only source.

·         Consumption of 3 cups each of milk and curds daily is required to get enough of vitamin B-12.

·         Vitamin B-12 must be combined with a substance in the stomach, called an intrinsic factor, to be absorbed, which is lacking in people with pernicious anaemia.

·         Food sources of vitamin B-12 need stomach acid for their absorption.

·         So, if stomach acid is continuously suppressed by acid-lowering drugs, even non-vegetarians can develop B-12 deficiency.

·         Stomach acid reduces with age and regular supplementation may be required in the old.

·         Synthetic B-12, however, does not require stomach acid for absorption.

TREATMENT

·         Most patients respond to oral medication that can be gradually reduced over time and then maintained after levels are normal.

·         Injections are required only for those with severe deficiency or if suffering from pernicious anaemia.

FAST WORKOUTS THAT REALLY WORK

1. Pick any cardio (brisk walk, jogging, running)

·         Warm up for 2 minutes at a moderate pace, then sprint for 30 seconds at the highest intensity you can muster.

·         Slow down and do 90 seconds at a catch-your-breath recovery pace.

·         Repeat eight times.

2. Firm up legs

·         Stand on left foot, hands on hips, and bring right knee to hip level in front.

·         Trace a horizontal figure eight in front of you with knee.

·         Then bend left knee and hop to right, landing on right foot.

·         Repeat figure eight with left knee, then hop back to left to complete one rep.

·         Do 10 repititions, then hop back and forth 10 times to complete one set.

3. Boost your bottom

·         Stand with feet hip-width apart, hands on waist.

·         Shift weight to left foot and lift heel of right foot so you're resting on toes.

·         Bend left knee and sink hips back, keeping weight off right foot (toes stay on ground).

·         Rise up.

·         Do 12 repititions on left leg.

·         Then switch legs and repeat.

4. Bare amazing arms

·         Holding a dumbbell (or water bottle) in each hand, stand with feet hip-width apart.

·         Raise arms, palms down, out and slightly forward to shoulder height.

·         Slowly lower them behind you so weights almost touch.

·         Do 12 repititions.

5. Slim all over

·         Stand with feet hip-width apart.

·         Keeping legs as straight as possible, bend forward and walk hands out until they're under shoulders.

·         Do two push-ups, then walk hands back and stand.

·         Repeat twice, doing four push-ups, then six.