We wish all our readers A Happy New Year 2012
"Rejuvenate" - Your online health and beauty magazine from Dr. Kurien's Effective Living Clinic
Friday, December 30, 2011
Five Ways to Say No to Alcohol during New Year eve
It can be difficult to say no to alcohol for anyone, but it is especially difficult for those who are quitting or cutting down on alcohol. You can avoid places where drinks are served, but eventually, you will be offered a drink by someone you don't want to explain your alcohol problem to. The best ways to say no are casual, polite responses to an offer, which provide an excuse that can't be argued with. Here are my five top phrases for refusing alcohol.
1. I'm Driving
This is the ultimate excuse. Some people who are quitting alcohol volunteer to be the designated driver for precisely this reason -- they want to spend time with friends, but don't want to drink. This response is also great role modelling for others, and adds to the climate of acceptability of staying sober behind the wheel. Anyone who pressurizes you to drink after you giving this response isn't worth listening to.
2. No Thanks, I've Just Finished One
What I like about this response is that is so lacking in value judgements about drinking that no-one can accuse you of being uptight or preachy. How you feel after a drink is an individual matter, and if you don't want another drink instantly, all it implies is good personal boundaries around your own comfort. It also shows you are not a compulsive drinker, and sets the tone for others to pace their drinking too. Yet the implication is that you might have had a drink if you felt like one, so this works well for the type of people who tease and berate those in recovery -- the kind of companions you may not want as friends, but are sometimes unavoidable in a social situation.
3. I've Had My Limit For Tonight
This is the best response if you regularly drink with the same people, want to control your drinking, and have set a limit based on your blood alcohol concentration. Others will learn over time that you will drink only a certain number of drinks within a certain amount of time, so they can enjoy sharing a drink with you within those limits. Controlled drinking is a goal for many people with alcohol problems.
4. I Want to Keep a Clear Head
Variations on this response are, "No thanks, I've got work tomorrow," "No thanks, I've got an early start in the morning," or "No thanks, I don't want a hangover." This is a great way of letting people know that alcohol does not rule your life, nor will you let it interfere with your day to day functioning. Keeping a clear head may not be important to all drinkers, but it should be to you.
5. I Don't Drink
This response take the most courage, and is the most subject to demands for an explanation. You may have to put up with being asked if you have a drink problem, you may have your masculinity or sense of fun challenged, or you may be informed that, "You can have one drink." But it is the all-round best response for anyone who is serious about recovery from alcoholism, or who wants to put an end to the nonsense of peer pressure to drink alcohol.
6 Ways to look and feel younger!
Those who think that women are most petrified of gaining weight, here's some news! Her deepest fears are age related! Though ageing is inevitable, who says one cannot counter it. We help you slow the ageing process with these simple tips:
Save your skin
As you age, the first most obvious sign is the appearance of wrinkles. With age and improper beauty regime, our skin gets dry and rough which leads to wrinkles. One of the noticeable signs of ageing is the visibility of thin lines around our eyes, which are called crow's feet.
To add to the misery, there can be sun damage in the form of discolouration. So follow the 3-step beauty routine of scrubbing, toning, moisturizing and later slathering on plenty of sunscreen. And if wrinkles are bothering you a bit too much, botox isn't a bad option either. Olive oil also works wonders in banishing wrinkles.
Check your weight and exercise
To beat age related weight gain, experts say one must aim for at least 30 minutes of moderate activity a day. The form could be anything - yoga, aerobics, swimming, pilates, etc. Leena Mogre, fitness expert, says, "As you cross 30, a good mix of exercise is important. If you feel that your gut is expanding and your chest is softening, it's probably because you're not lifting weights."
The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy. Do not forget facial exercises to firm your facial muscles.
Plan a plant based diet
Your diet should have a good mix of green vegetables, fruits, whole grains and beans. "You should try to choose foods that represent a rainbow of colours, such as spinach, corn, tomatoes, bell pepper, strawberries, blueberry and grapes. Your food plate should have 75 per cent plant based food and rest should be lower fat sources of protein such as eggs, fish or meat. This diet helps you fight evils of ageing such as osteoporosis, diabetes and heart disease," says dietician Aishwarya Rajan.
Stress on calcium
Getting enough calcium as well as vitamin D help prevent osteoporosis which is the leading cause of bone fractures in women. Especially if you have crossed the age of 50, a daily dose of 1200 mg of calcium is necessary. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk, orange juice, and fish with edible bones (like canned salmon or sardines). You can talk to your doctor to know if you need additional supplements.
Drink in moderation
Recent reports show that drinking moderate amounts of alcohol can protect against heart disease. Consuming alcoholic beverages can interfere with the effectiveness of certain medications. It also may increase the risk for some cancers. If you decide to drink, limit alcoholic beverages to not more than one drink a day.
Sleep enough
Sleep is vital to the proper functioning of our body. While some of us may sleep for barely 5-6 hours at night, others maybe sound asleep for as much as 9-10 hours. But the average amount of sleep required is 7-8 hours. Instead of battling sleep in the daytime, take short power naps of 10-15 minutes as they too will make you feel rested.
Save your skin
As you age, the first most obvious sign is the appearance of wrinkles. With age and improper beauty regime, our skin gets dry and rough which leads to wrinkles. One of the noticeable signs of ageing is the visibility of thin lines around our eyes, which are called crow's feet.
To add to the misery, there can be sun damage in the form of discolouration. So follow the 3-step beauty routine of scrubbing, toning, moisturizing and later slathering on plenty of sunscreen. And if wrinkles are bothering you a bit too much, botox isn't a bad option either. Olive oil also works wonders in banishing wrinkles.
Check your weight and exercise
To beat age related weight gain, experts say one must aim for at least 30 minutes of moderate activity a day. The form could be anything - yoga, aerobics, swimming, pilates, etc. Leena Mogre, fitness expert, says, "As you cross 30, a good mix of exercise is important. If you feel that your gut is expanding and your chest is softening, it's probably because you're not lifting weights."
The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy. Do not forget facial exercises to firm your facial muscles.
Plan a plant based diet
Your diet should have a good mix of green vegetables, fruits, whole grains and beans. "You should try to choose foods that represent a rainbow of colours, such as spinach, corn, tomatoes, bell pepper, strawberries, blueberry and grapes. Your food plate should have 75 per cent plant based food and rest should be lower fat sources of protein such as eggs, fish or meat. This diet helps you fight evils of ageing such as osteoporosis, diabetes and heart disease," says dietician Aishwarya Rajan.
Stress on calcium
Getting enough calcium as well as vitamin D help prevent osteoporosis which is the leading cause of bone fractures in women. Especially if you have crossed the age of 50, a daily dose of 1200 mg of calcium is necessary. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk, orange juice, and fish with edible bones (like canned salmon or sardines). You can talk to your doctor to know if you need additional supplements.
Drink in moderation
Recent reports show that drinking moderate amounts of alcohol can protect against heart disease. Consuming alcoholic beverages can interfere with the effectiveness of certain medications. It also may increase the risk for some cancers. If you decide to drink, limit alcoholic beverages to not more than one drink a day.
Sleep enough
Sleep is vital to the proper functioning of our body. While some of us may sleep for barely 5-6 hours at night, others maybe sound asleep for as much as 9-10 hours. But the average amount of sleep required is 7-8 hours. Instead of battling sleep in the daytime, take short power naps of 10-15 minutes as they too will make you feel rested.
Spices to Warm Up Your Winter
Spices are a treasure trove of health benefits. Many boast of properties that can keep a host of ailments at bay, and it’s been backed by research! So, better brush up your knowledge on our Indian spices to keep yourself safe from the morning and evening chills.
Turmeric
This Indian spice is considered a natural antibiotic. A host of medical studies claim its anti-inflammatory action is sometimes better than cortisone and phenylbutazone treatment. Thankfully, Indian cuisine uses turmeric in most of its cooking. We suggest you bring home this season the wet version of turmeric abundantly available. Ground it using a pestle and add it to your food while cooking. Or simply chop and drop a few pieces into milk, boil. Have it to keep cough at bay.
Cardamom
Tea infused with cloves and cardamom is helpful in preventing coughs and cold during this weather. A common grandmother’s remedy is to boil two-three cardamoms in a cup of water and add a teaspoon of honey, and drink it just before going to bed. It’s said to clear nose and chest congestions. Its aroma is known to uplift spirits and veer away depres I- sion, perfect for I this gloomy I weather.
Ginger
Indian homes often prepare ginger-garlic paste and use it in most of their cooking. Soups are perfect for winters. Add fresh ginger pieces to chicken soups and relish with garlic bread. It has anti-inflammatory capacities, thus it helps fight throat and chest infections.
Cinnamon
One of the oldest known spices, knowledge about cinnamon has been increasing every day. It’s said to stimulate blood circulation, thus inducing some warmth. It’s the perfect spice for this cold-hot-cold climate in the city, as it helps strengthen the immune system. A pinch of ground cinnamon and a teaspoon of honey in warm water in the morning will keep you protected. Sometimes, it’s also teamed with ginger to tackle common colds.
Cloves
Ayurvedic medication relies on cloves to treat respiratory issues. Add two or three to soups, tea, dal and curries to keep cough at bay. Chewing a clove is said to help ease irritations in the throat, and chewing a burnt one is said to tackle cough.
Turmeric
This Indian spice is considered a natural antibiotic. A host of medical studies claim its anti-inflammatory action is sometimes better than cortisone and phenylbutazone treatment. Thankfully, Indian cuisine uses turmeric in most of its cooking. We suggest you bring home this season the wet version of turmeric abundantly available. Ground it using a pestle and add it to your food while cooking. Or simply chop and drop a few pieces into milk, boil. Have it to keep cough at bay.
Cardamom
Tea infused with cloves and cardamom is helpful in preventing coughs and cold during this weather. A common grandmother’s remedy is to boil two-three cardamoms in a cup of water and add a teaspoon of honey, and drink it just before going to bed. It’s said to clear nose and chest congestions. Its aroma is known to uplift spirits and veer away depres I- sion, perfect for I this gloomy I weather.
Ginger
Indian homes often prepare ginger-garlic paste and use it in most of their cooking. Soups are perfect for winters. Add fresh ginger pieces to chicken soups and relish with garlic bread. It has anti-inflammatory capacities, thus it helps fight throat and chest infections.
Cinnamon
One of the oldest known spices, knowledge about cinnamon has been increasing every day. It’s said to stimulate blood circulation, thus inducing some warmth. It’s the perfect spice for this cold-hot-cold climate in the city, as it helps strengthen the immune system. A pinch of ground cinnamon and a teaspoon of honey in warm water in the morning will keep you protected. Sometimes, it’s also teamed with ginger to tackle common colds.
Cloves
Ayurvedic medication relies on cloves to treat respiratory issues. Add two or three to soups, tea, dal and curries to keep cough at bay. Chewing a clove is said to help ease irritations in the throat, and chewing a burnt one is said to tackle cough.
How Chitrangada manages her curves
Chitrangada Singh, the limber and curvy actress, is not a size zero but still has one of the most desirable bodies around. She owes it all to doing things in equal measure
Of the many enviable beauties in Bollywood, very few match up to the sultry allure of Chitrangada Singh. This 35-year-old mother of one has a slender, well-toned frame. Her mantra for a fit mind and body isn't out of the ordinary. She sticks to a typical diet and exercise routine, and steers clear of the new age crash diets and oriental fusion exercises. The leggy Singh isn't a fitness junkie and won't be found sweating it out in a gym three hours a day.
She exercises four times a week, with gaps for weeks while she's travelling or shooting. Chitrangada explains, "I am not an exercise junkie but definitely an enthusiast. I like to try out different combinations of aerobics and cardio exercises for a well-rounded workout. Also, I'm not fanatic about a regimen or schedule. I try to be regular and dedicated and when I have a project, I like to get into shape for it, but it happens over a course of a few months, on and off."
Sporty kids
"Thanks to my Army background, my father made sure we were involved in some sort of sports throughout our childhood. He would wake us up in the wee hours and we'd head out for tennis or a jog, but my favourite was always swimming. In fact, my dream body is not a skeletal size zero but a beautifully toned swimmer's or diver's body." Always a bit of a plump child, Singh didn't really consider her weight an issue until modelling came her way.
"Thanks to my Army background, my father made sure we were involved in some sort of sports throughout our childhood. He would wake us up in the wee hours and we'd head out for tennis or a jog, but my favourite was always swimming. In fact, my dream body is not a skeletal size zero but a beautifully toned swimmer's or diver's body." Always a bit of a plump child, Singh didn't really consider her weight an issue until modelling came her way.
"I wasn't fat but I was plump," she says. "Once I started working, it was required of me to maintain a fit body. When I started work on Hazaron Khwaishen..., I realised my body needed a slight do-over. It didn't bother me but I knew I had to get into shape." There hasn't been a very substantial difference in weight since then - she has come down to 55 kg from 57-58 kg. "The drop in dress sizes has been more drastic - I used to be a UK 8 or 10 and am now UK 6," she says. For Desi Boyz, Singh had to wear a lot of fitted dresses.
"This didn't require me to lose weight, but sculpting was important. Arms became a high priority," she says. Her stamina has also increased substantially. "Earlier, I used to take many breaks while on the treadmill, but now I can go on for 30 minutes continously," she says.
Getting started
After wrapping up work on Desi Boyz, Singh's trainer Promod Dadlani, designed a workout to target her problem areas. The regimen lasts an hour and fifteen minutes. Dadlani gives her cardio-based exercises that last up to 40 minutes and include running, cycling or working on the cross trainer. "She gets bored easily, so I have come up with a range of exercises," he explains. To avoid excessive muscle development, Singh trains with minimum weights but keeps a very high repetition cycle - about 30 to 40 reps per exercise.
After wrapping up work on Desi Boyz, Singh's trainer Promod Dadlani, designed a workout to target her problem areas. The regimen lasts an hour and fifteen minutes. Dadlani gives her cardio-based exercises that last up to 40 minutes and include running, cycling or working on the cross trainer. "She gets bored easily, so I have come up with a range of exercises," he explains. To avoid excessive muscle development, Singh trains with minimum weights but keeps a very high repetition cycle - about 30 to 40 reps per exercise.
They focus on upper thighs and calf muscles. "These are my problem areas. I like to have shapely legs," she says. "The impact of low weight-high repetition is higher for my body type and it's got the result I was expecting. Women don't have a high musculature so to maintain a toned physique, cardio-based exercises work really well."
Warm up
Chitrangada chalks in a workout first thing in the morning, so it's essential to get her pressure up and running before strenuous exercises. A jog for 10-15 minutes or cycling, or substituting either for a cross trainer does the job. She also does some basic stretching exercises with one or two sets of light weights on her legs to warm up her muscles.
Chitrangada chalks in a workout first thing in the morning, so it's essential to get her pressure up and running before strenuous exercises. A jog for 10-15 minutes or cycling, or substituting either for a cross trainer does the job. She also does some basic stretching exercises with one or two sets of light weights on her legs to warm up her muscles.
Problem areas
The average duration of cardio is 40 to 50 minutes. "We also work on individual areas such as the upper body, triceps, biceps, back, hips and legs. Squats, lunges, step-ups, leg-press, leg-extensions, and leg-curls are great for the lower body. She does these with weights and 30 to 40 repetitions," says Dadlani.
The average duration of cardio is 40 to 50 minutes. "We also work on individual areas such as the upper body, triceps, biceps, back, hips and legs. Squats, lunges, step-ups, leg-press, leg-extensions, and leg-curls are great for the lower body. She does these with weights and 30 to 40 repetitions," says Dadlani.
- Squats and lunges with 30 kg.
- Step-ups with 10 kg.
- Leg press, extensions and curls for toning hamstrings with about 75 kg.
- For the upper body and arms, 3 kg dumbbells suffice.
- Cool down is a few stretches to make sure the body isn't sore later.
- Dadlani insists on correct posture while performing squats. Do not bend your back forward as you squat.
- Also, hip and leg should be at a 90 degree angle from each other at all times.
Eating right
Never a foodie, now more than ever, Singh keeps a tab on what she eats. High on protein and low on fat, her diet consists of fish, lean meat, fruits and nuts. "For breakfast," she says. "I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week."
Never a foodie, now more than ever, Singh keeps a tab on what she eats. High on protein and low on fat, her diet consists of fish, lean meat, fruits and nuts. "For breakfast," she says. "I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week."
Omega 3 fatty acids oils are healthy, so she has a steady consumption of nuts and olive oil. Singh has five meals a day - three big meals and two snacks - at three-hour intervals.
5 must-keep snacks at your office desk
A good work snack can make the difference between providing energy and making you lethargic. Here's how to battle the junk food temptation with these smart choices
Almost everyone has had the mid-day snack attack! But the next time you're tempted to just reach into a colleague's bag of chips or then stop at the vending machine and grab a fizzy drink, stop yourself. There are waistline-friendly options that will cut the calories; it's just a question of getting to know them. Here are the smarter choices...
1. Mixed dryfruit:
Having dried fruits such as almonds, raisins, dates and prunes are a good idea as they make for easy-to-carry, healthy bites. Of course, don't go overboard too, as nuts are not really the lowest calorie option, but they have heart-friendly fats. Dried fruit are high in iron content and have other essential nutrients necessary for energy and a healthy metabolism.
Tip: Try this mix - 5 almonds, a tablespoon of raisins and cranberries or dried apricots.
2. Fruit
Cut up an apple or peel and have a banana at any time during your work day; it's an apt anytime snack. Oranges and red grapes are also good options. Most fruits have an 80 percent content of water that will keep you hydrated. It is also a free of bad cholesterol. Strawberries and cherries also have a high anti-oxidant value.
Tip: Sprinkle some rock salt on your fruit for taste.
3. Oatmeal
Unlike common perception, oatmeal is not just a breakfast food. As a great source of fiber, oatmeal can leave you feeling satiated for long. It can also reduce cholesterol and the risk of heart disease. It contains a high content of vitamins and minerals. As oatmeal is bland, you can add some honey or raisins to it.
Tip: Add chopped walnuts to your bowl.
4. Crackers, granola bars
Whole wheat crackers make for a good cubicle snack. Top it with olives or light mayo. You can also have granola bars made of a mix of nuts, oats and honey. These are high in fiber, low in sugar and offer valuable protein.
Tip: Can spoon some home made salsa onto the crackers.
5. Hummus and veggies
This is a quick and delicious idea. All you need is some hummus and a cup of cut vegetables to dip into it. Try carrots, broccoli florets cucumber, celery and tomatoes. For the hummus all you will need is chickpeas and a dash of lemon juice. If you have to use an oil, try olive oil as it's healthier.
Tip: If you need a dip instead, opt for a low-fat sour cream base.
1. Mixed dryfruit:
Having dried fruits such as almonds, raisins, dates and prunes are a good idea as they make for easy-to-carry, healthy bites. Of course, don't go overboard too, as nuts are not really the lowest calorie option, but they have heart-friendly fats. Dried fruit are high in iron content and have other essential nutrients necessary for energy and a healthy metabolism.
Tip: Try this mix - 5 almonds, a tablespoon of raisins and cranberries or dried apricots.
2. Fruit
Cut up an apple or peel and have a banana at any time during your work day; it's an apt anytime snack. Oranges and red grapes are also good options. Most fruits have an 80 percent content of water that will keep you hydrated. It is also a free of bad cholesterol. Strawberries and cherries also have a high anti-oxidant value.
Tip: Sprinkle some rock salt on your fruit for taste.
3. Oatmeal
Unlike common perception, oatmeal is not just a breakfast food. As a great source of fiber, oatmeal can leave you feeling satiated for long. It can also reduce cholesterol and the risk of heart disease. It contains a high content of vitamins and minerals. As oatmeal is bland, you can add some honey or raisins to it.
Tip: Add chopped walnuts to your bowl.
4. Crackers, granola bars
Whole wheat crackers make for a good cubicle snack. Top it with olives or light mayo. You can also have granola bars made of a mix of nuts, oats and honey. These are high in fiber, low in sugar and offer valuable protein.
Tip: Can spoon some home made salsa onto the crackers.
5. Hummus and veggies
This is a quick and delicious idea. All you need is some hummus and a cup of cut vegetables to dip into it. Try carrots, broccoli florets cucumber, celery and tomatoes. For the hummus all you will need is chickpeas and a dash of lemon juice. If you have to use an oil, try olive oil as it's healthier.
Tip: If you need a dip instead, opt for a low-fat sour cream base.
Be a brilliant part-time dad
When a marriage breaks down, it tends to be the dad who leaves the family home.
And the latest figures show that after a split, mums get to spend an average of 70 per cent of the time with the kids - with dad often relegated to weekend-only visits at best. As a result, fathers are sometimes the forgotten victims of a divorce, who end up struggling to be a part of their children's lives.
Family counsellor Denise Knowles says she has also noticed a definite rise in this phenomenon. "We're seeing a lot more men who have separated from the mother of their children, and feel anxious about how they can continue to play an important role in their child's life, especially if a new partner comes along," Denise explains, adding, "When you don't see your children every day, it can be tough to maintain a strong connection. But not living under the same roof doesn't have to mean being less involved. There are lots of things you can do to be an active dad."
- Be civil with your ex: However you feel about the mother of your children, having an amicable parenting relationship goes a long way to help you stay part of their lives.
- Get involved in the day-to-day: Stay involved in the normal daily stuff. Talk to them about their friends and interests, go to parent-teacher events and ask their school for details of your child's progress.
- Schedule some 'unspecial' time: Treating your kids is great, but being a dad isn't just about fun times. It's just as important to sit down to eat together or watch TV - and to be there when discipline is needed.
- Show you're still a family: Regardless of how the relationship between mum and dad ended, you're still a family. Children must see both of you in parenting roles.
And the latest figures show that after a split, mums get to spend an average of 70 per cent of the time with the kids - with dad often relegated to weekend-only visits at best. As a result, fathers are sometimes the forgotten victims of a divorce, who end up struggling to be a part of their children's lives.
Family counsellor Denise Knowles says she has also noticed a definite rise in this phenomenon. "We're seeing a lot more men who have separated from the mother of their children, and feel anxious about how they can continue to play an important role in their child's life, especially if a new partner comes along," Denise explains, adding, "When you don't see your children every day, it can be tough to maintain a strong connection. But not living under the same roof doesn't have to mean being less involved. There are lots of things you can do to be an active dad."
- Be civil with your ex: However you feel about the mother of your children, having an amicable parenting relationship goes a long way to help you stay part of their lives.
- Get involved in the day-to-day: Stay involved in the normal daily stuff. Talk to them about their friends and interests, go to parent-teacher events and ask their school for details of your child's progress.
- Schedule some 'unspecial' time: Treating your kids is great, but being a dad isn't just about fun times. It's just as important to sit down to eat together or watch TV - and to be there when discipline is needed.
- Show you're still a family: Regardless of how the relationship between mum and dad ended, you're still a family. Children must see both of you in parenting roles.
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