FIBRE-RICH FOODS

·         A fibre-rich diet regulates blood sugar, reduces cholesterol and obesity, checks constipation, colitis, haemorrhoids, and even colon cancer.

·         An adult's recommended daily intake of fibre is 25-30gm.

·         Dietary, or roughage, is the indigestible portion of plant foods having two main components:

o        Soluble (probiotic viscous) fibre that is readily fermented in the colon into gases and by-products, and

o        Insoluble (metabolically inert) fibre that absorbs water as it moves through the digestive system, easing defecation.

1. Flaxseed:

·         Flaxseed is rich in fibre, omega-3 fatty acids as well as cancer-preventing agents called lignans.

2. Whole Grain/Bran:

·         Increase whole grain items, like whole wheat flour, in your diet.

·         Oatmeal and corn bran are also two good fibre-rich foods.

3. Nuts and raisins:

·         Pistachio, almonds and walnuts are great sources of fibre and protein.

·         Raisins contain both soluble and insoluble fibres.

4. Green leafy vegetables:

·         They are high in fibre and great sources of iron and beta-carotene.

·         Spinach, turnip and beet greens, pears and apples have high fibre content.

5. Legumes/Beans/Lentils:

·         Beans, both black and kidney beans, have very high fibre content.

·         Lentils and split peas are vegetables with high fibre content.

BOOST YOUR WORK HAPPINESS

BOOST YOUR WORK HAPPINESS

1. Organise your work day

·         Make sure you arrive a few minutes early for work and mentally organise your tasks for the day.

·         Organise your workspace by streamlining it (including desk clearance and deleting old emails).

·         Make a list of everything that you need to do that day in order of priority.

·         If you can, try taking care of the more difficult things first to take a weight off your mind.

2. Wear a mood-boosting outfit

·         Many of us are required to adhere to a dress code for work.

·         If you do have more freedom, try opting for clothes or accessories that boost your mood.

3. Add some variety to your day

·         Variety is the spice of life, and this is true even when it comes to your working day.

·         Try making every day a little different from your daily drab routine in any way you can.

·         Try a different order in doing routine tasks, talk to someone new, or take a different route or mode of transport to work, if you can.

·         If you can't change these, organise something different to do on your lunch break every so often.

4. Brighten up your desk

·         Try brightening up your individual area by purchasing some nice stationery, putting up a photo, or getting a small piece of artwork for your desk.

5. Stay active

·         Squeeze some exercise into your lunch break for boosting self-esteem and letting off stress.

·         It also releases chemicals like endorphins and anandamide in the brain which can boost your mood and leave you feeling great.

·         If you have shower facilities at work you could go for a lunchtime run and a shower.

·         Alternatively, a brisk walk around the shops will get your heart rate up without sweating.

6. Snack on ‘happy foods’

·         Try stocking up on well-known happiness-inducing foods such as walnuts (for Omega-3 fatty acids), bananas (for serotonin-producing tryptophan and relaxing magnesium) and whole grains (for mood-boosting B vitamins).

·         Also, stick to low-GI foods for slow-release energy, as low blood sugar levels can lead to depression and fatigue.

7. Be positive and friendly

·         Regardless of how you feel, try to adopt a positive and friendly attitude towards your colleagues.

·         Try to empathise and resolve any conflicts and avoid office gossip.

·         Furthermore, try to paste on a smile however you really feel – it may just boost your mood.

8. Appreciate what you have

·         Even if you are stuck with your present job for now, try to make the best of what you’ve got.

·         Try to identify a sense of purpose or positive of doing the job, by helping others in some way, or taking it as an opportunity to build on certain skills.

ANNUAL HEALTH RESOLUTIONS

·         There’s no need to wait for one long year to make a resolution.

·         It’s never too late to start, provided you do make a start.

·         As you did not develop you bad habits overnight, you can’t get rid of them in one day.

 

1. Less Stressing Out

·         Most people just dismiss stress as everyday routine affair, unaware that it can be a killer.

·         Chronic stress is a chief cause of hypertension, a weakened immune system and even a reduced lifespan.

·         Do your best to cut down on the stress levels through lifestyle changes. 

·         You can even try meditation, enrol for a yoga class and other alternative relaxation therapies.

 

2. Watching What You Eat

·         It’s really important that you eat good, clean and healthy food containing all essential nutrients.

·         Don’t eat too much oily, spicy and fried stuff.

·         Go for whole-grain foods and add more proteins in your diet.

·         Fruits and green leafy vegetables should be the star items on your menu.

·         If obese, consult a dietician and get a diet chart prepared as per your BMI.

·         Do not indulge in binge eating, and consume alcohol responsibly. 

 

3. Walking

·         Just take a small break and go for a brief stroll, a few times everyday, even at work.

·         If you’re not an early riser, do not make that an excuse for not going for walks.

·         If you don’t get time during the day, just go for a relaxed stroll even after dinner.

·        

Walking helps in decreasing hypertension, bad cholesterol levels and weight.

4. Doing At Least Some Bit of Workout

·         Despite time constraints, you must try and do some amount of workout daily.

·         If your office eats up all your time, then you can do some basic exercises in your home.

·         A dozen push-ups in just a minute don’t require any costly equipment, and benefit your chest, shoulders, triceps, abs, and legs.

·         Also, walking, squats, stretching, jumping, crunches, etc. can be easily done at your home, or even at the office.

 

5. Playing a Sport

·         If you don’t like exercises, sports can keep you fit and motivated.

·         Any sport, even frisbee, will boost your spirit of competitiveness and sportsmanship.

·         Play a sport and be a sport yourself.

HOME REMEDIES FOR DRY SKIN

HOME REMEDIES FOR DRY SKIN

  

1. Oil therapy

·         Rub some olive, almond or coconut oil and massage lightly on to your hands, legs and the rest of your body before a shower.

·         If time permits, heat the oil and then apply.

·         Post shower, use a light moisturizer or sunscreen.

2. Milk cream

·         Mix a few drops of lime, a teaspoon of milk and two teaspoons of milk cream, and rub onto your hands and legs.

·         Leave it on for a while before you take a bath.

3. Curd

·         Apply curd directly or mix it with honey and a few drops of lime.

·         Leave it on for at least 10 minutes before you wash it off.

4. Honey

·         Lightly heat 2 teaspoons of honey any apply it onto your skin (face, hands, legs) while warm.

·         Leave it on for 15 minutes, and then wash it off.

5. Aloe vera

·         After bath, slice a piece of aloe, squeeze all the gel out and apply onto your face, hands or legs.

·         Although aloe is a good skin hydrant, it can leave your skin feeling tight.

·         So you can dab on some moisturizer afterwards.

6. Milk

·         Add a few drops of rose water/ lime to 4 teaspoons of raw milk, and rub it all over your body.

·         Wash with cold water.

7. Vitamin E

·         Buy few vitamin-E capsules from the chemist.

·         Cut out 2 capsules, squeeze out the oil, mix a few drops of lime juice and apply all over your body, and take a shower.

8. Glycerine

·         Mix a teaspoon of glycerine with a few drops of lime and massage onto your skin.

·         Leave it on for a few minutes before you wash it off.

9. Coconut milk

·         Make some fresh coconut milk at home or buy one of those packages ones.

·         Rub it onto your face and body, and leave it overnight.

10. Exfoliate and hydrate

·         Use a loofah or body scrub (apricot or walnut) that isn’t very rough on your skin, and scrub your body at least once a week.

·         Do not use any exfoliator until your dry skin heals a little.

Drink at least 8 glasses of water daily to keep your skin hydrated.

BECOMING EMOTIONALLY INDEPENDENT

BECOMING EMOTIONALLY INDEPENDENT

·         As we are emotional beings, detachment is not easy to master.

·         Being emotionally needy is fine once in a while, but making a habit of it is dangerous.

·         Emotional clingers are most likely to develop dependent personality disorder (DPD).

·         DPD can lead to depression, emotional and physical abuse, even alcohol and drug abuse.

·         Such individuals find it difficult to take decisions, are unable to express emotions, and run away from responsibilities.

·         They start suffering from an inferiority complex with self-doubt, and have to consult a parent or partner even for the most mundane things.

1. Where to start?

·         It requires a conscious effort to break dependency, a lot of practice, and can't happen overnight.

·        The first step for emotional independence is to ‘know yourself’.

·         Identify your needy behaviour by reflecting on your actions and reactions to people and situations.

·         Then, learn to control them by avoiding impulsive reaction.  

2. Spending quality time with yourself

·         Being alone is not being lonely, and ‘me-time’ has its virtues.

·         Spend quality time with yourself doing things you enjoy.

·         Read a book, watch your favourite TV soap, go shopping, start a new hobby, or pick an old one.

·         There are many things you can do, without being dependant.

3. Don’t be an emotional puppet

·         Seek emotional support, but don’t cling and become an emotional puppet in anyone’s hands.

·         Always keep the remote control of your life firmly in your own hands.

·         You will find that others will also then feel comfortable in your company.

DON'T RUIN YOUR INTERVIEW !

DON'T  RUIN YOUR INTERVIEW !

·         Even if you have the perfect resume, any of these mistakes will ruin your interview.

1. Being late

·         Arriving late to a job interview is often an instant deal-breaker.

·         If you're late, the interviewers may assume you'll be unreliable once on the job.

·         Always allow more time as a buffer to get to your interview, in case something goes wrong.

2. Being unprepared

·         Poor homework about the company, or your job description, reflects your unpreparedness.

3. Not showing enthusiasm

·         Being lacklustre or unenthusiastic in the interview reflects that you will not be involved at the workplace.

·         Employers want candidates who seem committed and excited, so don't hesitate to articulate your interest in the job.

4. Being rude to the receptionist

·         Make sure that you're polite to everyone you encounter, as many interviewers will even ask the receptionist what they think of you.

·         If you were rude or arrogant, it may cost you a good job.

5. Sounding bitter

·         Even if an extended period of unemployment has made you bitter, maintain a more positive outlook during the interview to avoid turning off potential employers.

6. Unable to give specific examples

·         Go to the interview prepared with specific examples from your past that show how you've used your problem-solving and initiative skills at work.

7. Claiming that you have no weaknesses

·         Always respond with a realistic assessment of areas where you could improve, as it reflects your insight and self-awareness.

·         A good employer genuinely cares about your potential fitness for the job, and having an honest discussion of your fit is a crucial part of that.

8. Answering your cell phone

·         If you forget to turn your phone off and it rings, that's probably forgivable, but answering it is a big mistake.

·         If your phone rings mid-interview, look mortified and apologize profusely, and then turn it off.

9. Sharing inappropriately

·         Do not talk about how much you hated your old company, or the fact that you dated your boss, or your family's medical problems.

·         Employers expect professional boundaries and discretion.

10. Lying about anything

·         Never lie about why you left your last job, or say that you finished your degree when you really didn't, as it is an instant deal-breaker.

·         Employers want to hire candidates with integrity, not people who show they're willing to lie.

·         And while you might think you won't get caught, your employer might know who knows the truth.

CUT OUT THE C.R.A.P. FOODS

CUT OUT THE C.R.A.P. FOODS

·         Avoid these four main food groups that cause fat to cling to our bodies:

o        Caffeine

o        Refined sugar

o        Alcohol

o        Processed foods (including fast and junk foods)

·         Caffeine:

o        It causes the release of adrenaline in the body, thereby increasing stress level.

·         Refined Sugar:

o        It adds to blood glucose levels, increasing your risk of getting diabetes.

·         Alcohol:

o        It stimulates the secretion of adrenaline causing nervous tension, irritability and insomnia.

o        It also limits the liver's ability to remove toxins from the body.

·        

Processed foods:

o        They contain disproportionate amounts of refined carbohydrates, fats and protein.

o        They also don't contain the essential vitamins and minerals.

o        The body has to work overtime to metabolise these foods.