10 Healthy Snacks for Work

When you're chained to your desk all day it's extremely difficult, almost impossible to resist snacking. Who wouldn't want to gorge on a crispy samosa with hot piping chai? Not only does it sound absolutely divine, it also takes the edge off a not-so-great day.
The highs and lows of eating at your desk!
Some other alarmingly unhealthy snacks that seize our thoughts in-between work are chips, kachoris, cheese sandwiches, peanuts, packaged namkeens and steamed momos. Nobody can deny that they bring comfort to your otherwise ordinary day, but they're also high in sodium, sugar, salt and fat! All of these contribute to obesity and other non-communicable diseases like diabetes, cancer, stroke and respiratory diseases.
Packed lunches will never be boring again
But all snacking isn't unhealthy. In fact, snacks in small quantities between meals help in increasing your metabolic activities, which in turn helps with weight loss. The right kind of snack can keep your calorie meter in check. So ditch high calorie, high fat food and opt for healthier snacks. Without compromising on the taste of course.
What's in your lunch box
Here are few options of healthy snacks which you can easily carry to office:

1. Fruits: They're rich in antioxidants, vitamins and minerals and keep you full through the day. Carry fruits like banana, apples, oranges, guava, and berries or a bowl of cut fruits with some black salt on the side.

2. Murmura or puffed rice: You can eat them as is or can mix it with tomatoes, cucumber, sprouts, mint chutney and make a healthy bhel puri.

3. Nuts are protein booster but should be eaten in moderation. You can make a healthy snack by mixing bran flakes with nuts like almonds, walnuts, raisins, dry berries etc.

4. Indian snacks like idlis, poha, upma and dhokla are also very good healthy snacks options for office.

5. Sprouts: They're rich in proteins and fiber. You can use chana, moong or Bengal gram sprouts. They are low in calories and high on fiber which will keep you full for long time.

6. Roasted peanuts: A handful of peanuts can provide you with required amount of proteins and minerals and will keep you full.

7. Roasted chana and popcorn are fat free and low calorie snacks options for office.

8. Roasted snacks like roasted wheat, roasted moong, and soy stick

9. Corn that is boiled or steamed is high in fiber, easy to carry and keeps you full.

10. You can also chomp on a bowl of fresh vegetables.

Good day!

10 Foods That Burn Fat

1. Oats : Its not only tastes great but also reduces your hunger. Oats contains fiber which helps and stabilizes the levels of cholesterol.

2. Eggs : Eggs are the rich sources of proteins and low in calories. Eggs helps us to build the muscles and develops the good cholesterol.

3. Apples : Apples are enriched with powerful antioxidants and other supplements. Most importantly it contains Pectin which helps to reduce the fat cells in the body.

4. Green Chillies : Green chillies contains Capsaicin which helps to develop the body growth cells and burns the calories in quick time.

5. Garlic : Garlic contains Allicin which has anti-bacterial properties helps us to reduce the fat and removes the bad cholesterol.

6. Honey : Honey is the best one to burn fat. Add honey in warm water and take it daily in the early morning.

7. Green Tea : Green Tea is the most effective one which helps you to lose weight. It contains Antioxidants which helps and stabilizes our body weight.Take daily 2 cups of tea for a better results.

8. Wheat Grass : It boosts our metabolism and helps to reduce the fat.

9. Tomatoes : Tomatoes helps us to burn the fat in quick time. It also helps us to stay away from cancer. So Take tomatoes in your diet regularly.

10. Dark Chocolate : Dark chocolate contains Flavonoids, anti-inflammatory properties which helps to reduce the cholesterol levels in the blood. It boost the growth of serotonin in the blood and also burns the fat.

Saina Nehwal - First Indian Woman Shuttler to attain the World Number 1 Ranking

 

India's ace shuttler Saina Nehwal on Saturday 29 - March - 2015 became the first woman badminton player from India to be ranked number one in the world. After reaching the semi-finals yesterday, all Saina needed was a favourable result from the match between Carolina Marin of Spain and Ratchanok Inaton of Thailand.

    Defending Champion Saina Nehwal won the 2015 India Open Grand Prix Gold by defeating Spain's Carolina Marin 19-21, 25-23, 21-16 in the Final. But, she lost the All England Open Badminton Championships to Carolina Marin 21-16, 14-21, 7-21 in the final. On 28th March 2015, Saina reached the final of Indian Open while Carolina Marin lost in the semi-finals. This ensured that she will become he No.1 ranked player in the world when the official BWF rankings are released next week. She will become the first Indian shuttler to achieve the World No.1 ranking. She will become the No.1 ranked player in the world when the official BWF rankings are released next week after she qualified for the finals of the Indian Open and her competitor Carolina Marin lost in the semi-finals. She is the first Indian to win a medal in Badminton at the Olympics. She achieved this feat by winning the Bronze medal at the London Olympics 2012 on 4 August 2012.  She is the first Indian to win the World Junior Badminton Championships and was also the first Indian to win a Super Series tournament, by clinching the Indonesia Open on 21 June 2009. She also won the 2014 China Open Super Series Premier in November, 2014. Saina is supported by the Olympic Gold Quest. On March 7, 2015, she reached the finals of the All England Open Badminton Championship where she lost to Carolina Marin in three sets.

     Saina Nehwal was born in Hisar,  Haryana, India. Nehwal also has a brown belt in Karate. Saina was initially coached by S. M. Arif a Dronacharya Award winner, and then by Pullela Gopichand till 2014 September. Saina is the reigning Indian national champion and is currently coached by the former Indian badminton champion and national coach U. Vimal Kumar. Saina Nehwal plays for Hyderabad Hotshots in Indian Badminton League.

25 Things You Can Do to Prevent Alzheimer's

Alzheimer’s strikes fear in all of us. The thought of losing your mind as you grow older is terrifying and made worse by the fact that, before now, there appeared to be little we could do to slow down or avoid Alzheimer’s, the most common form of dementia.
Alzheimer's
Today, research has found many factors that raise or diminish the risk of Alzheimer's disease. Following these tips, you could slash your chances of developing the disease:
 
1. Check out your ankle
Low blood flow in your foot is a clue to trouble in your brain and a simple test can reveal its cognitive state and your likelihood of stroke and dementia. The theory is that the health of your blood vessels is similar throughout the body. The degree of clogged arteries and blood flow in the feet can suggest atherosclerosis in cerebral blood vessels. Ask your doctor for an ankle-brachial index (ABI) test which involves an ultrasound device and a blood pressure cuff that compares blood pressure in your ankle with that in your arm. To remedy any impairment of blood flow your GP may advise stepped-up exercise or a change in diet/medication.
 
2. Antioxidant-rich foods
Certain foods infuse your brain with antioxidants that can slow memory decline and help prevent Alzheimer’s. All fruit and vegetables are good but top of the list are black raspberries, elderberries, raisins and blueberries.
 
3. Beware of bad fats
The type of fat you eat changes your brain’s functioning for better or worse. Stay away from saturated fats which strangle brain cells causing them to become inefficient. Buy low fat or fat-free dairy products including milk, cheese and ice cream. Cut down on deep-fried foods.
 
4. Chocolate Treat
Cocoa, the main ingredient in chocolate, has sky-high concentrations of antioxidants called flavanols, which possess strong heart and brain-protecting properties. Drinking cocoa increases blood flow to the brain. Cocoa powder has twice as many flavanols as dark chocolate which has twice a many as milk chocolate. White chocolate has zero.

5. Grow a bigger brain
Your brain starts to shrink when you reach 30 or 40 so it takes longer to learn. However scientists now believe you can increase the size of your brain through the act of learning. Try studying, learning new things or broadening your circle of friends for stimulation.
 
6. The Estrogen Evidence
Sixty eight per cent of Alzheimer’s patients are women, possibly as midway through life they lose the protection of the hormone estrogen which boosts memory. Unless your GP says otherwise, start taking estrogen immediately at the time of menopause – starting any later risks dementia and strokes.
 
7. Raise good cholesterol
It’s well known that having high good-type HDL blood cholesterol protects you from heart disease. But it can also save your brain. Researchers claim it blocks sticky stuff that destroys brain cells and acts as an anti-inflammatory to lessen brain damage. Ways to ramp up good cholesterol include exercise, drinking moderate amounts of alcohol and losing weight.
 
8. Google something
Doing an internet search can stimulate ageing brains even more than reading a book.
And MRI scans show that savvy surfers have twice as many sparks of brain activity as novices. Go online to search for information, things to buy or games to play. Although it’s not known how much it will benefit your brain, it’s better than passive pursuits.

9. The ApoE4 gene
One in four of you reading this has a specific genetic time bomb that makes you 3 to 10 times more susceptible to developing late-onset Alzheimer’s. The gene is called apolipoprotein E4. If you inherit a single variant of ApoE4 from one parent, your Alzheimer’s risk triples. If you inherit a double dose from both parents, your risk rises by 10 times. Ask your doctor about a DNA test to reveal your ApoE4 genotype.
 
10. Say yes to coffee
Coffee is emerging as a tonic for the ageing brain. It is anti-inflammatory, helps block the ill effects of cholesterol in the brain and cuts the risks of stroke, depression and diabetes, all promoters of dementia. It is also high in antioxidants and caffeine which stop neuronal death and lessen diabetes, high blood pressure and strokes that bring on dementia. For most people, a moderate daily intake of coffee, two to four cups, won’t hurt and may help.
 
11. Dangers of underweight
Unexplained weight loss after age 60 or so may be a sign of Alzheimer’s. A study showed that women with the disease started losing weight at least 10 years before dementia was diagnosed. Among women of equal weight, those who went on to develop dementia slowly became thinner over three decades and, when diagnosed, weighed an average 12lb less that women who were free of Alzheimer’s. Talk to your doctor about unexplained weight loss after 60.
 
12. Drink wine
A daily glass of wine may help delay dementia. Research says that alcohol is an anti-inflammatory and raises good cholesterol which helps ward off dementia. High antioxidants in red wine give it additional anti-dementia clout. Such antioxidants act as artery relaxants, dilating blood vessels and increasing blood flow which encourages cognitive functioning.
 
13. Know the early signs
Memory problems are not the first clue. You may notice a decline in depth perception, for example you reach to pick up a glass of water and miss it. Or you misjudge the distance in walking across a street.
Doing a jigsaw puzzle or reading a map may also be confusing. Losing your sense of smell can also be an early clue, as well as asking the same question repeatedly or misplacing belongings in odd places (like putting keys in the fridge). Be aware of memory problems as the earlier the signs are spotted, the more successful lifestyle changes and medications are likely to be.

14. A Mediterranean diet
The Mediterranean diet, no matter where you live, can help save your brain from memory deterioration and dementia. Studies consistently find that what the Greeks and Italians eat is truly brain food. Following this diet – rich in green leafy vegetables, fish, fruits, nuts, legumes, olive oil and a little vino – can cut your chances of Alzheimer’s by nearly half. Rather than depending on just one food or a few nutrients, it is a rich menu of many complex brain benefactors, including an array of antioxidants, which shield brain cells from oxidative damage.
 
15. Middle Age Obesity
Your brain cares if you are fat. A study showed obese people had 8% less brain tissue and overweight people had 4% less brain tissue than people of average weight, which according to some scientists hugely increases the risk of Alzheimer’s. Moreover, brain shrinkage occurred in areas of the brain targeted by Alzheimer’s, and which are critical for planning, long-term memory, attention and executive functions, and control of movement.
Tackle signs of rising weight early, when you are young or middle-aged. Oddly, being obese after the age of 70 does not raise the risk of Alzheimer’s but that doesn’t mean you should neglect exercise as it is the best way of stimulating cognitive functioning and may delay the onset of Alzheimer’s at any age.
 
16. Get a good night’s sleep
A lack of sleep is toxic to brain cells. Sleep has surprising powers to protect your brain against memory loss and Alzheimer’s. It is a wonder drug that helps manipulate levels of the dreaded brain toxin peptide beta-amyloid, a prime instigator of Alzheimer’s, which according to one scientist puts you at accelerated risk. Research has also found that sleeping an average of five hours or less a night is linked to large increases in dangerous visceral abdominal fat, which can cause diabetes and obesity that can lead to Alzheimer’s. Take naps and seek treatment for sleep disorders.

17. Have an extended social circle
Studying the brain of a highly sociable 90-year-old woman who died from Alzheimer’s, researchers in Chicago found that having a large social network provided her with strong “cognitive reserve” that enabled her brain to not realize she had Alzheimer’s. Why this happens is a mystery but interacting with friends and family seems to make the brain more efficient. It finds alternative routes of communication to bypass broken connections left by Alzheimer’s. So see friends and family often and expand your social network. The stronger the brain reserve you build through life, the more likely you are to stave off Alzheimer’s symptoms.

18. Deal with stress
When you are under stress, your body pours out hormones called corticosteroids, which can save you in a crisis. But persistent stress reactions triggered by everyday events like work frustration, traffic and financial worries can be dangerous. Over time, it can destroy brain cells and suppress the growth of new ones, actually shrinking your brain. Sudden traumatic events like the death of a loved one or a life-changing event like retirement can leave a hangover of severe psychological stress that precedes dementia. Be aware that chronic stress can increase older people’s vulnerability to memory decline and dementia. Seek professional advice. Antidepressants, counselling, relaxation techniques and other forms of therapy may head off stress-related memory loss if treated early.

19. Take care of your teeth
Bad gums may poison your brain. People with tooth and gum disease tend to score lower in memory and cognition tests, according to US dental researchers who found that infection responsible for gum disease gives off inflammatory byproducts that travel to areas of the brain involved in memory loss.
Consequently, brushing, flossing and preventing gum disease may help keep your gums and teeth healthy but also your memory sharper. In another study, older people with the most severe gingivitis – inflamed gums – were two to three times more likely to show signs of impaired memory and cognition than those with the least.
 
20. Get enough Vitamin B12
As you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s goes up. Your ability to absorb it from foods diminishes in middle age, setting the stage for brain degeneration years later. Researchers at Oxford University found that a brain running low on B12 actually shrinks and a shortage can lead to brain atrophy by ripping away, myelin, a fatty protective sheath around neurons. It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP.
 
21. Vinegar in everything
There is plenty of evidence that vinegar sinks risk factors that may lead to memory decline, namely high blood sugar, insulin resistance, diabetes and pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have noted in studies of humans and animals that the acidic stuff packs potent glucose-lowering effects. Studies have also found it can curb appetite and food intake, helping prevent weight gain and obesity, which are associated with diabetes, accelerated dementia and memory loss. Pour on the vinegar – add it to salad dressings, eat it by the spoonful, even mix it into a glass of drinking water. Any type of vinegar works.
 
22. Have your eyes checked
If you preserve good or excellent vision as you age, your chances of developing dementia drop by an astonishing 63%. And if it’s poor, just visiting an optician for an eye test and possible treatment at least once in later life cuts your dementia odds by about the same amount. Exactly how vision problems promote dementia is not clear but impaired vision makes it difficult to participate in mental and physical activities such as reading and exercising, as well as social activities, all believed to delay cognitive decline. Be aware that your eyes reflect and influence how your brain is functioning, especially as you age. Don’t tolerate poor vision as often it can be corrected.
curry
 
23. Eat curry or take curcumin pills
Curry powder contains the yellow-orange spice turmeric, packed with curcumin, a component reported to stall memory decline. One study showed elderly Indians who ate even modest amounts of curry did better in cognitive tests. Curcumin works by blocking the build-up of Alzheimer’s-inducing amyloid plaques (deposits found in the brains of sufferers) then nibbles away at existing plaques to slow cognitive decline.
It is recommended to eat two or three curries a week, and make it a yellow curry. Otherwise, sprinkle the spices on your food. Read more about the many benefits of Curcumin.

24. diabetes control
Having type 2 diabetes makes you more vulnerable to Alzheimer’s. Studies show it may double or triple your risk and the earlier diabetes takes hold, the higher the odds of dementia. Some experts refer to Alzheimer’s as “diabetes of the brain”. The two disorders have similar causes – obesity, high blood pressure, high cholesterol, high fat and high sugar diets, low physical activity as well as high blood sugar. In short, diabetes can deliver a double whammy to the brain, destroying neurons and increasing inflammation. Do everything possible to keep blood sugar levels low and stick to a low-saturated-fat diet and regular exercise.
 
25. Drink more tea
Evidence suggests that tea stalls the cognitive loss that precedes Alzheimer’s and that the more tea you drink, the sharper your ageing memory is. Tea’s secret is no mystery. The leaves are packed with compounds able to penetrate the blood-brain barrier and block neuronal damage. 

One particular green tea antioxidant can block the toxicity of beta-amyloid, which kills brain cells. Make a point of drinking black and green tea. Don’t add milk, it can reduce tea’s antioxidant activity by 25%

Top 10 most Unhealthy, Cancer-Causing Foods

The statement “everything causes cancer” has become a popular hyperbole, and one that some people use as rhetorical fodder to excuse their own dietary and lifestyle failures, particularly as they pertain to cancer risk. But the truth of the matter is that many common food items have, indeed, been scientifically shown to increase cancer risk, and some of them substantially. Here are 10 of the most unhealthy, cancer-causing foods that you should never eat again:


1) Genetically-modified organisms (GMOs) - It goes without saying that GMOs have no legitimate place in any cancer-free diet, especially now that both GMOs and the chemicals used to grow them have been shown to cause rapid tumor growth. But GMOs are everywhere, including in most food derivatives made from conventional corn, soybeans, and canola. However, you can avoid them by sticking with certified organic, certified non-GMO verified, and locally-grown foods that are produced naturally without biotechnology.

2) Processed meats - Most processed meat products, including lunch meats, bacon, sausage, and hot dogs, contain chemical preservatives that make them appear fresh and appealing, but that can also cause cancer. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources.

3) Microwave popcorn - They might be convenient, but those bags of microwave popcorn are lined with chemicals that are linked to causing not only infertility but also liver, testicular, and pancreatic cancers. The U.S. Environmental Protection Agency (EPA) recognizes the perfluorooctanoic acid (PFOA) in microwave popcorn bag linings as “likely” carcinogenic, and several independent studies have linked the chemical to causing tumors. Similarly, the diacetyl chemical used in the popcorn itself is linked to causing both lung damage and cancer.

4) Soda pop - Like processed meats, soda pop has been shown to cause cancer as well. Loaded with sugar, food chemicals, and colorings, soda pop acidifies the body and literally feeds cancer cells. Common soda pop chemicals like caramel color and its derivative 4-methylimidazole (4-MI) have also specifically been linked to causing cancer.

5) ‘Diet’ foods, beverages - Even worse than conventional sugar-sweetened soda pop, though, is “diet” soda pop and various other diet beverages and foods. A recent scientific review issued by the European Food Safety Authority (EFSA) of more than 20 separate research studies found that aspartame, one of the most common artificial sweeteners, causes a range of illnesses including birth defects and cancer. Sucralose (Splenda), saccharin and various other artificial sweeteners have also been linked to causing cancer.

6) Refined ‘white’ flours - Refined flour is a common ingredient in processed foods, but its excess carbohydrate content is a serious cause for concern. A study published in the journal Cancer Epidemiology, Mile Markers, and Prevention found that regular consumption of refined carbohydrates was linked to a 220 percent increase in breast cancer among women. High-glycemic foods in general have also been shown to rapidly raise blood sugar levels in the body, which directly feeds cancer cell growth and spread.

7) Refined sugars - The same goes for refined sugars, which tend to rapidly spike insulin levels and feed the growth of cancer cells. Fructose-rich sweeteners like high-fructose corn syrup (HFCS) are particularly offensive, as cancer cells have been shown to quickly and easily metabolize them in order to proliferate. And since cookies, cakes, pies, sodas, juices, sauces, cereals, and many other popular, mostly processed, food items are loaded with HFCS and other refined sugars, this helps explain why cancer rates are on the rise these days.

8) Conventional apples, grapes, and other ‘dirty’ fruits - Many people think they are eating healthy when they buy apples, grapes, or strawberries from the store. But unless these fruits are organic or verified to be pesticide-free, they could be a major cancer risk. The Environmental Working Group (EWG) found that up to 98 percent of all conventional produce, and particularly the type found on its “dirty” fruits list, is contaminated with cancer-causing pesticides.

9) Farmed salmon - Farmed salmon is another high-risk cancer food, according to Dr. David Carpenter, Director of the Institute for Health and the Environment at the University of Albany. According to his assessment, farmed salmon not only lacks vitamin D, but it is often contaminated with carcinogenic chemicals, PCBs (polychlorinated biphenyls), flame retardants, pesticides, and antibiotics.

10) Hydrogenated oils - They are commonly used to preserve processed foods and keep them shelf-stable. But hydrogenated oils alter the structure and flexibility of cell membranes throughout the body, which can lead to a host of debilitating diseases such as cancer. Some manufacturers are phasing out the use of hydrogenated oils and replacing them with palm oil and other safer alternatives, but trans fats are still widely used in processed foods.