Secrets behind a flat tummy

Incorporate cardiovascular, weight training and core strengthening exercises in your workout to keep a lean, toned midsection. For a different kind of ab workout, try Hoopdance (essentially a dance form incorporating a large hula hoop). Hoopnotica co-owner McInturf said the “forward stance” gives a particularly good waist workout. With knees bent, one leg in front of the other and pelvis tucked in, shift your weight forward and backward from one leg to the other.
Train the ab muscles through all ranges of motion, including front, back and sides. If you do some crunches, for instance, balance them out with back extensions: lay on your stomach, lift your feet and arms up in the air (like Superman) and arch your back. Regularly stretch your abs. If you sit in front of a computer all day, the abdominal muscles become shortened and weakened while the back is stretched and weakened from too much of the same thing.
Try arching your back and reaching your arms up. Maintain a low-sugar diet. Too much sugar will break down and be stored as fat, particularly in the abdominal area. Eat lean proteins throughout your day’s meals to help control hunger Non-fat string cheese, tofu, hardboiled eggs and shrimp cocktail are convenient protein snacks.

Tell stress, anger and ailments to buzz off

Bhramari means black bee in Sanskrit. When one does the bhramari pranayam a sound similar to that of a buzzing bee is produced. The vibrations created due to the sound create a soothing effect on the mind and nervous system. It is also an important aspect of Nada Yoga. This pranayam relieves stress, cerebral anger, anxiety and insomnia. It can also reduce blood pressure and improves the immune system. If you are a singer do this pranayam as it improves your voice and also clears throat problems.
Method:
Dr K Manikyeswara Rao
* Sit is any meditative posture.

* Straighten your back and head.

* Close your eyes and relax the body.

* Lips should remain gently closed, with teeth slightly separated through out the practice.

* Make sure the jaws are relaxed.

* Raise arms sideways and bend the elbows, bringing your hands to the ears.

* Close your ears with the index fingers.

* Bring all your awareness to the middle of the two eyebrows.

* Slowly breathe in.

* Now while breathing out make a controlled, deep and steady humming sound like that of a buzzing bee.

* It sound should be soft , smooth, even and continuous.

* This is one round.

* Perform 10 rounds.

Sow seeds into your diet

If you want to give your body sufficient nutrients try eating seeds. They are a rich source of antioxidants, vitamins (B, E, folic acid etc), minerals (potassium, calcium, magnesium, iron and zinc) and oils in a small quantity. These nutrients and proteins, which are sufficient for an entire plant to spring to life, are excellent for your body too. Just like everything else, eat seeds too in moderation. The body requires just 60 grams of protein per day and excess consumption eventually gets stored in the form of fat.
Here are two types of seeds you must eat
Flax seeds
Also known as Linseed, flax seeds are a rich source of Omega 3 oils. Flax seed oil or capsule helps in reducing cholesterol, blood pressure and plaque formation in arteries. It’s very useful in the treatment of heart diseases. Also research studies by Lilian D. Thompson and her colleagues at the department of nutritional science at the University of Toronto show that flax seed can have a beneficial effect in reducing tumor growth in mice, particularly, the kind of tumour found in human post menopausal breast cancer. Initial studies suggest that flax seed have similar beneficial effects in human cancer patients when they become apart of their diet.
These seeds help us look good too as they have anti-ageing properties. Regular consumption of flax seeds improves the skin’s texture. One tablespoon of ground flax seeds mixed with three tablespoons of water is a good substitute for an egg during the baking process. It helps in binding the rest of the ingredients together.
Gingelly seeds
Also known as til seeds they are one of the sources of edible oil for human consumption. Til is a rich source of proteins, vitamin B, oxalic acid, calcium and iron. It contains 11 different types of amino acids, which are necessary for body building. When mixed with milk these seeds help in curing liver cirrhosis caused due to malnutrition, anemia, respiratory infections, painful menstruation and scanty menstruation.
Here’s how you can prepare the drink. Soak a ½ cup of gingelly seeds in a cup of warm water for two hours. Then grind well and filter the milk-like juice. Mix with a cup of hot milk, sweetened with 2 to 3 tablespoons of date pulp and drink every day. Gingelly seeds cure dryness of the skin, especially during winters and early summer. Massage your body with gingelly oil at least once a week to help sagging skin. Gingelly oils helps in hair growth too due to the numerous amino acids present in it.(By Dr S. N. Murthy)

Prepare to flaunt your back

When we get dressed up to go out we spend a lot of time and energy on make-up, on clothes and accessories. Unfortunately, while the face is given a lot of importance the back is usually ignored. Don’t let your back take a backseat as it can add a great deal to your overall beauty. Here’s how you can look after it and hide blemishes with right make-up.
The upper back tends to be neglected therefore it’s a storehouse for dead and flaky skin. Take a warm bath followed by a light scrub, then wipe and apply a water-based moisturiser when the skin is damp. People with a lot of hair on their back must bleach it before putting on makeup. It is advisable to bleach instead of waxing because some times waxing leaves the skin with tiny red pimples. No matter how hairy one’s back is, bleach will help lighten the hair and also make the back ready for foundation.
Ideally a foundation with a slight yellow tinge should go well with all complexions. Choose a foundation that suits your skin type. Water based foundations are suitable for oily skin. Sometimes one may need two foundations, one for the day and one for the night, due to the difference in light. When you apply foundation, it is essential to achieve an even effect.
First apply it on the back of your neck, avoiding the hair. Using a damp sponge, spread it evenly and smoothly outward and upwards. Blending is very important. There should be no lines of demarcation. Also make sure to avoid going overboard. Once the foundation is applied, add translucent powder and you’re ready to go.
Foundation fundas
* For best results wear your make-up according to the kind of light in which you will be seen.
* Lightly moisturise the back.
* Apply small dots of foundation. Blend gently, using strokes away from the centre of your back.
* Foundations have an inbuilt sunscreen, which will protect your skin from the sun. In addition, foundation shields your skin from harsh elements, like pollution, dust, etc. Make sure your foundation doesn’t look too caked though. To do this, you should apply just a few drops with a damp sponge. (By Monika Malhotra)

Add zinc to your diet to keep the grey at bay

Answers By Dr I Fatima
Q I am a 19-year-old guy who recently got my hair straightened. Ever since then I have been losing hair. What should I do?
Vishnu Vardhan
It is very likely that your hair is falling due to the hair straightening treatment it was subjected to. A lot of chemical-based products are used in the process. Stick to a healthy diet and include lots of greens and salads in your meals.
Q I am 19 years old and have a lot of pimples. Can I go for glycolic acid peeling? Will it help me in any way?
Farah Naaz
Glycolic acid peels should not be used in case of active acne. They are used for problems like pigmentation, blemishes and scarring. Please consult a dermatologist or a cosmetologist.
QI am 18 years old and my hair is growing grey. I have used many hair care products, oils and powders, but nothing seems to work.
Chinmay Deshmukh
Grey hair is common. However, there are several treatments available other than dyeing. In 2 tbsp of olive oil or sesame oil, add six drops of cedar wood oil. Add 1 tsp henna, 1 tsp coffee powder and 1 tsp indigo powder. Leave it overnight. Apply this mixture on your hair. Leave on for one hour and wash. Premature greying is caused due to zinc deficiency. Therefore, zinc supplements will also help.

Cleanse regularly to look great

Whatever your skin type — oily, dry, balanced or combination — proper cleaning is the key to maintaining a good complexion. This is especially true when it comes to your face.
How often should a person wash his/her face?
Once in the morning, once in the evening and after exercising, usually does the trick. If the facial skin suffers from dryness, once a day should be enough. However, more frequent cleanings may be required if your skin is oily or prone to acne. Washing your face is a relatively simple task.
Here are a few tips that can help keep clean and fresh.
Remove eye makeup with a soft sponge, cotton cloth or cotton balls and moisturising cream. This helps prevent damage to delicate tissue around the eyes. Stick to lukewarm water when washing. Avoid hot water, which dries out the skin. Skip a strong soap that doesn’t contain moisturiser. It can strip oil from the skin and leave it dry. A mild cleanser is a much better bet. Avoid washing products containing perfumes or dyes, which can irritate the skin and quite possibly result with an allergic response.
Forget using a washcloth, which can be abrasive on the skin. Use your hands to wash your face, gently using your fingers. Rinse thoroughly. Pat the face dry with a soft cotton towel.

Even the dead can save lives if ignorance is put on pyre!

Every year 90,000 vehicular accidents occur in Maharashtra. Out of this number, 15 per cent succumb to their injuries, that is 13,500 unfortunate victims. What is, however, unfortunate is that on an average, a dismal 15 cadaver kidney transplants, or diseased donor transplants are done in a year, whereas Maharashtra alone desperately needs 15,000 cadaver kidneys a year.
What is the connection? “The point is that two kidneys, one heart, one liver, pancreas, two lungs and two corneas each of the 13,500 deceased could be transplanted to give new life to organ-waiting patients, instead of consigning them to flames or burying deep underground,” says Dr Vatsala Trivedi who performed the first cadaver renal transplant on March 27, 1997. Since then she has been spearheading a movement to save many a lives through such transplants. Vehicular accidents are the most common cause of brain-death victims. An accident victim who is brain dead but has a normally beating heart can donate his organs to save the life of an unfortunate kidney failure patient.
Dr Vatsala who is the general secretary of the Zonal Transplant Coordination Committee (ZTCC) says that the reluctance of the next of kin to donate the cadavers is an “impediment to the progress of science.” The bigger picture is still pathetic. Only 750 cadaver transplants have been done in India despite the fact that brain death has been officially recognised since 1984. According to Dr Vatsala, public sensitisation and post-death counselling must go hand in hand in order to save many precious lives, “because with the exception of the kidney and in some measure the liver, the rest of the organ transplants cannot be performed on a living person. In the case of liver transplants there is a probability of the donor’s death for they are not as safe as kidney transplants.”
When the racket of organ trading mushroomed in the southern states, the government stepped in to stem the rot with the legislation of Transplantation of Human Organs Act 1994 according to which only father, mother, brothers, sisters and spouses can share their kidneys among themselves. Before each operation, the ZTCC and the police must be informed. Only 19 leading hospitals in Mumbai are registered to do the transplants.
The general cadaver kidneys and other organs are transplanted to patients through a computerised scoring system depending upon the disease status, rather than the first-come-first-served basis, Also, it is done through an equitable, unbiased, transparent system. About 835 patients have registered for kidney transplants, and another 40 registered for liver. “Even a vice-admiral from the Indian army waited for 21 months before getting a kidney transplant and national tennis player Tarun Gupta has been waiting for the last five years while living on regular dialysis,” says Dr Vatsala.
Talking of awareness, Dr Vatsala said that in the United States, 85 per cent of transplants are cadaveric, while the figure for India is a distressing 0.2 per cent. In Spain, where the system of what they call “opting-out” is in vogue, the government considers every cadavar the state property. The individual citizen who does not want his body to be dissected after his death, can opt-out, and his “sentiments” are duly honoured by the government. But the percentage of people who opt-out are said to be very negligible.“ Spreading awareness is the need of the hour. Let each of us spread the message of organ donation and pledge our organs after death,” Dr Vatasala concludes.

Single test for all kind of allergies

Lifecare Medical Centre has introduced an “allergy clinic” where an advanced blood test can tell a person what he is allergic to in just a single test. Dr Vinay Goel of the Lifecare centre in Mumbai said the test can detect as many as 220 allergen, a conglomeration of living and non-living such as fabric fibres, animal dander, food particles and insect remains.
A typical six-months allergy management plan would include complete monitoring of the patient performed by a team of doctors. Dr Goel says symptoms of an allergy to house dust are often mistaken for colds as they include runny rose, nasal congestion, itchy and watery eyes. Mattresses contain the highest concentration of dust mites. The tiny creatures are also found in pillows, clothing, carpeting and upholstered furniture.
The cost of the test for vegetarians is Rs 3,000 and for non-vegetarians Rs 5,000. Asked why non-vegetarians are charged Rs 2000 more for the “single test,” Dr Goel says the latter involved a greater number of tests. As for the patients, the prohibitive costs of treatment would be more allergic than anything else!

Natural tonics begin with sprouts

Natural Tonics
Most people living in the metros today, suffer from low energy states. The reason being their high stress levels. These days, maintaining relationships between parent-child, husband-wife and dealing with people has become far more complex than ever before. When you go through a mentally exhausting day, you get physically tired. Besides, you cannot always control the quality of air that you breathe, the noise pollution that you are subjected to and the emotional climate that you live in. All these factors further deplete your energy reserves. But, you can definitely control your diet. The good news is that your diet can chiefly influence your energy levels and erase the damaging effects of the low energy states to a large extent.
BEGIN WITH SPROUTS
Most of you may think of sprouts as only mung bean sprouts. But you can sprout just about any whole grain. To give you some examples you can sprout whole wheat, kabuli channa, black channa, moth, makti, whole masoor, green peas, jowar, bajri, soya beans, sunflower seeds, alfalfa seeds etc. Sprouts are just about the best alkalising food you can eat. Alkalising foods are beneficial because stress, pollution, eating out etc gives rise to acidosis, which precipitates disease conditions and low energy levels. Sprouts are “live foods” and they can transfer this life energy to you. They are packed with enzymes, proteins, vitamins, minerals and fibre. As you sprout the grains, their proteins are predigested into amino acids, which can be better utilised by the body. Seeds are said to be the spark of life as they contain all the genetic material required for the growth of the full plant. They are life generating and therefore, high energy foods.
DRINK UP YOUR VEGETABLES
When you juice the vegetables, you do lose the fibre, but you receive a higher concentration of alkalising mineral salts, chlorophyll (the green colouring matter in plants) and enzymes. This is exactly what your acidic body needs. Juicing vegetables help in removing toxins from your body and nourish every cell. They improve oxygenation to the tissues and boost energy levels. Juices from green vegetables are highly alkalising. Besides, drinking these in the raw form provides your body with a whole lot of known and unknown health giving phytochemicals like anthocyanosides, sulforaphane, resveratrol, catechins etc. They help delay the aging process and energise your system. You can extract juices from dudhi, carrots, tomatoes, wheatgrass, mint, corriander.
SOYAMILK, THE BONE TONIC
The benefits of soya are diverse. It can benefit everyone right from a school going child to the menopausal woman, to those suffering from diabetes and heart disease. It is a significant source of protein and calcium. It contains essential fats, which are beneficial for the development of the brain. Soya milk is available at a few outlets as flavoured milk or plain milk in tetrapacks. It is especially beneficial for vegetarians who consume very little proteins. I hope that these natural tonics are able to help you get through your stressful day. They are easy to find, easy to follow and most importantly, they work!