Health benefits of black pepper

From an omelette, pasta to a vegetable stir fry, black pepper can enhance the taste factor.

Black pepper has more healthy properties than most people know about. Black pepper is a spice that has the potential to make food more beneficial when used in various recipes and as a table spice. In Kerala, many start their day with a cup of black coffee with a pinch of black pepper powder. The aroma of freshly ground black pepper is difficult to ignore.

We get our black pepper from the pepper vine that can grow in tropical climate. The pepper vines actually bear fruit-small white flowers that turn into berries called peppercorns. And the peppercorns are collected as whole berries or as ground black pepper.

Research studies have shown that black pepper has quite a handful of healthy properties.

It has the ability to enhance the function of the digestive tract. Black pepper is a great way to combat this. More than just a spice, it has been shown to improve digestion and stimulate the secretion from the taste buds. This taste bud stimulation tells the stomach that it's supposed to increase its own digestive juices, namely hydrochloric acid. This, in turn breaks down protein in the stomach, improving the process of digestion. Black pepper is known to have a great amount of antioxidant properties. It also has benefits against bacterial growth, particularly in the intestinal tract.

So, just add freshly ground black pepper powder to your dish and see the difference.

Is your food combination right?

Though most of us today are extra careful about our eating habits, there are still times, when we suffer indigestion and belching problems.

And if you have ever wondered why, read on to know the answers...

According to naturopathy, wrong food combinations are majorly responsible for causing indigestion problems. The reason as the theory suggests are, that some foods are incompatible and if consumed together, cause stomach-related problems which further are the basic cause of many other diseases. The theory further explains that starches are digested in an alkaline medium and proteins are digested through acids. As a result, starches are forced to remain in the stomach until proteins are digested completely. So ideally they should be had separately.

Here we give you some insights on what are few foods to be consumed alone.

Milk: Known to be a complete health drink in itself, milk is best consumed alone. Due to the fat and protein content, milk turns into curd once it reaches the stomach which requires time for digestion. So it should not be had with foods containing salts like fruits, nuts, cereals or pulses.

Sugar: Sugar is digested in the intestines. If consumed with other foods like proteins and starches or fats, it accumulates in the stomach for a prolonged period awaiting digestion of other foods. So chances of fermentation increase. Sweet curd, lassi, ice-cream, kheer, sweet milk are wrong combinations.

Fat: It causes over-activity of the stomach. That explains the reason why dairy products

 do not get digested quickly. Having them alone is the solution.

Curd: Acidic in nature, taking it with dal etc, it should also be avoided. Best had alone.

According to this, roti with dal, rice with milk (kheer), egg with bread, roti with rice and meat etc, are not ideal combinations. However, carbohydrates and proteins can be eaten separately with vegetables. If at all you have to eat starch and proteins together then first eat proteins and half an hour later eat starchy food.

So, eat sensibly and stay happy.

Would you shop for a man?

A French dating site is promoting the same giving you the option to pick your type and put the man of your choice in a shopping cart.

The male gaze is already facing stiff competition from the female gaze, and a new French dating website is adding to this divide by treating men like products and allowing women to pick from the site and put men in their shopping carts. Men's profiles are featured as 'deals of the day' and have been categorised into slots including nerd, adventurer, beardless and bisexual. Will this tickle a funny bone or should men be appalled? We quiz both the sexes and find out if the sexist scales are tilting in favour of a skewed version of gender equality.

More about the site Called AdopteUnMec, the site allows ladies to pick the kind of man they would like to meet for an evening out. The idea is to give women plenty of choice and a bargain for their money, as you have to subscribe to get on board. How men feel about being treated like a product? Andrew D'Souza, an advertising professional, feels it's a matter of perception and how one wants to position themselves on the dating scene.

"Personally I hate the idea of being objectified and slotted into categories and being treated like an item on display at a supermarket. However, this may not be the case with other men, for some of them have gone ahead and provided testimonies on the site describing what they desire as their USP. From huggable qualities to their sexual status, it's put out there, seeking contact with like-minded women." Harish Seth, a marketing executive, adds, "I see no harm in it. People tend to take things a tad too seriously at times.

Dating is all about having fun while you get to know someone. This concept is a leveller in that sense as it gives women the chance to be in the driver's seat, calling the shots, and it's all done in a playful way. So, I don't see why anyone would have a problem with it." What women think of men being under the female gaze?

Shivani Gade, a working professional believes that objectifying men or women has become a trend of sorts. It's hard to slot it as black or white as it's catering to a demand, and as long as people are okay with it it's fine." Clinical psychologist and psychotherapist, Varkha Chulani, agrees with Shivani and adds, "I think women are coming into their own with regards to their sexuality and for the first time accepting that they can enjoy sex without love as much as if not more than sex with love! Now with this new sexual revolution they are willing to let their hair and clothes down and indulge from a basket of varied kinds.

This website helps in the resource availability! Speaks well for a woman's confidence in their sexual prowess and for once it is being stated unapologetically and without guilt or remorse." She goes on to say, "For once 'romance' is being downplayed and the 'real' thing is at the forefront. No problem really except that there are different strokes for different folks and to that extent everyone who treads there needs to know herself well enough and needs to choose whether they can handle what would ensue from this kind of experimentation." Dr Parul Tank, consultant psychiatrist, feels it's an interesting concept as it gives women a chance to screen guys before they decide to meet them. However, it can be dangerous because even though you are choosing men on the basis of personality types you can never be sure if what you see is what you get."

Best eating habits for busy people

"I follow a super-busy lifestyle, have no time to cook, yet health is a priority for me and I want to learn a few healthy eating tricks."

If this is you and you tend to juggle work, family, cleaning, cooking, errands and what not, then maintaining a healthy lifestyle without having the luxury of time can be an uphill task. Fret not. To help you out, Dr. Simran Saini, Weight Loss Management Consultant at Fortis Hospital lists out the best eating habits for busy people. So let's get started!

The importance of cooking: A busy lifestyle is one of the most commonly heard health hurdles these days. But no matter how busy your daily schedule is, you always have those 5 minutes to cook something for yourself. It ensures that you know what you are eating, why and how much. It is also an essential tool to ensure quality food reaching your tummy and there are many for whom cooking works as a stress-buster in their hectic routines.

Setting reachable goals: Setting goals that are sensible and can be accommodated between the zillion things happening around you, is a wise thing to do. Food is comfort and it takes time to knock off old habits. So set a goal which is slow, but steady, something you will stick to for some time. This will give you your space and comfort and you will end up winning 80% of the healthy eating battles through an immediate goal-target basis.

Setting a diet journal: Setting a diet journal is like placing a mirror in front of yourself. Yes, it shows you when was the umpteenth time you repeated those cookies and added calories to your diet. It tells you that you are putting on weight, when you are eating too much, although you would like to say to yourself that you 'didn't really eat much food today.' You record details of daily food intake and this makes you think and organise yourself. Maintain a diet journal and stop that hand of yours from reaching out for extra cookies.

Making healthy eating a family effort: Things always work better when you do them together as a family. It always helps to overcome temptation and place yourself in a right perspective, when you see other people doing the right thing too. And it is depressing at times when people around you eat pizza and you are busy chomping on cabbage leaves. So, eat and enjoy healthy food as a family to ensure that no one falls off the healthy eating bandwagon.

Being calorie concious: A meal is a combination of different food groups. If we stick to the right proportions of ingredients used and limit the portion as we need it, it would solve most of our problems. Taking care of not using too much oil, restraining salt and excess sugar, adding more of the vegetables or fiber and keeping processed food to a minimum, makes sure your meal is calorie balanced. This calorie balanced meal is your daily tool for maintaining the right weight.

Avoid pre-packaged and processed meals: Chips, cookies and other fast foods that come from a box or bag count at pre-packaged foods that usually contain preservatives. At times even more of salt or sugar may be added to prolong the life of pre-packaged food, which may not be very healthy for everyone. The only way for you to stay away from pre-packaged food is to remind yourself about the calorie content of the food. Also, consider carefully if you can substitute the craving with a healthy alternative.

Top 5 on-the-go dishes for healthy eaters:
- A fruit yogurt such as strawberry yogurt or pomegranate yogurt
- A healthy sandwich (use hung curd or mustard sauce, instead of store-bought mayo)
- Fruit chaat
- Soy patties
- Dry fruit, vegetable and lean protein salad

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.

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.

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.

"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.

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.

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.

- 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."

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.

Celebrity Fitness: Deepika Padukone

Former model and national level badminton player, 25-year-old Deepika Padukone, one would agree, has an enviably toned and lean body. The leggy actress has a figure that can carry of both Indian and western outfits with equal finesse and grace.

An excruciatingly strong will power makes it easy for her to stick to exercise routines and diets without wavering. Here are a few things she and her trainer Yasmin Karachiwala are clearly getting right.
 Start young
“All throughout school, I would go for badminton practice from 5 to 7 am,” explains Deepika. “After school, I would practise for another two hours. It was a routine I stuck to every single day while growing up.

So that definitely had a large role to play in how my body developed and maintained itself. However, after I stopped playing, I also discontinued exercising for quite a few years. And my initial training tided me over that period.”

Not known to be a chubby kid, she glided through her initial years of college and modelling without much training. It was only once work became more and more camera- centric that she felt the need to focus on her body and start to tone up again.

“I was always slim but I knew my body had the potential to really look defined. I wasn’t fat or out of shape, but I wanted to look a lot better. This is when I started training with Yasmin and she introduced me to Pilates and strength training. It did wonders for my tone and definition. I may have lost maybe a kilo or two at the most in all this time, but have lost inches all around and it shows,” she says.
Mix it up
Not one to enjoy conventional gym routines, Deepika likes to shake up her regimen with a mix of cardio, Pilates and yoga, constantly trying to mentally push the limits of her endurance and physical potential.

“I do a lot of freehand weights and four to five sets of stretching exercises with 10 to 20 reps, in between Pilates or stretching routines. I don’t particularly like running so I don’t do a lot of conventional gym exercises,” she says. “I try and exercise as often as I can, but when I’m travelling or shooting, I tend to skip it for days on end.”

One of the toughest things for Deepika was the effort to break her sweet tooth. “All my teeth are sweet. It’s my weakness. When I was younger, it was only chocolates; I wouldn’t touch any Indian sweets. But now I crave anything sweet, but I try and be good. I treat myself once in a while,” she says.
Trainer talk
Yasmin goes into the details of Deepika’s training routine and emphasises on how important it is to have self-control and will power to control urges that work against you.

“Deepika tries to come in every day for an hour. But currently, for example, she is in South Africa and hasn’t been exercising for over 10 days. This is when she’ll usually work out at home with Pilates or yoga,” she explains.

Pilates has worked wonders on her body and uses a combination of strength and yoga to tighten the core muscles of the body and relax the mind. As a routine, it helps build flexibility and creates endurance in legs, abdominals, back and arms through resistance training.

It also involves a steady control on breathing that helps to relieve stress and allow proper oxygen to reach core muscles. The flexibility helps coordination and balance and adequately trains all the muscle groups in the body.
Break a sweat

Deepika’s typical workout consists of functional training at the gym with a mix of freehand and light weights, depending on what body part is being worked upon.

In addition, the Pilates machine and props such as resistance bands, wunda chair, foam weights etc, are used for an overall workout. This gives her the lean look without making the body look too muscular. “We also have a jumping series of the Pilates, which is a combination of cardio and Pilates,” says Yasmin. “Here we do the jumping squat or walking lunges that may be accompanied by light weights of a kilo or two. I also like to intersperse a minute or two of cardio between other routines.” Since Deepika exercises daily, to prevent soreness in the body, weight training is kept at a minimum.

“If she has a shoot where she is wearing shorts or a short skirt, we emphasize on her legs; if it’s a halter that exposes her back and arms, we’ll focus on push ups or pull ups, and weights are decided accordingly,” says Yasmin. “For example, she has a beach scene in her upcoming movie, Cocktail, where we worked on her entire body’s look. Usually, it’s light weights and low reps and I like using a lot of props to keep the workout engaging and fun.”

As for her diet, Yasmin encourages eating small meals every two hours that contain a combination of carbs and proteins. “We recently discovered Quinoa, a carbohydrate substitute high in fiber, which has worked wonders for Deepika,” she says.
Food for thought
This is what Deepika’s average meal plan looks like:

·         Breakfast: 2 egg whites

·         Two hours later: Fruits

·         Lunch: Proteins; usually fish and grilled vegetables

·         Two hours later: A fruit or vegetable juice

·         Dinner: Lean meat; grilled chicken or fish

Effective Living Clinic

B-3/19, 0:1, Sector 3, Vashi

Navi Mumbai 400703

Tel: 9987223811 / 9969105310

www.effectivelivingclinic.com

The bitter sweet truth

All those sugar fixes have not been as nice to you as you think. If you have any of the following signs, you need to find another upper

It's five o'clock and you can't think of anything but shovelling a chocolate, a doughnut, an icecream, and if all else fails, a sachet of sugar into your face. It's all well to say you have a sweet tooth, but urgent sugar cravings could be symptomatic of many diseases. According to macrobiotic expert, Shonali Sabherwal, bad bacteria loves feeding on glucose. And the more it thrives, the more persuasive the sugar cravings get.

Experts say our bodies were not designed to take such a sugar overload. Not only is sugar addictive, it is also cunning. It creeps in through alcohol, breads, packaged juices, not to mention coffee and tea.

Gradually, it may comprise onethird of our meals and become an invisible crutch. Our body is not equipped to process so much sugar and this can lead to diabetes and cancer. It affects the functioning of the adrenalin and thyroid glands, energy levels and emotional well-being.

Recently, researchers from Yale University found that dramatic falls in blood sugar occur after eating 'bad' carbohydrates such as biscuits and affect the brain's ability to control impulses. This leaves you with more cravings for unhealthy food.

Symptoms

Sugar overload can show up in a host of seemingly unrelated symptoms:

Red pimples

Acne is closely related to fungi that feeds on sugar. You may owe those pimples to your love for sweets.

Candida infection

A reoccurring yeast infection in the vaginal area is an indicator of too much sugar in the diet. This may be accompanied by an irritable bowel syndrome (wind, bloating, diarrhoea and constipation). Bad bacteria thrive in sugar abundance.

Antibiotics

A long run of antibiotics or antacids can also trigger an overgrowth of bad bacteria. The former kills the good bacteria that keeps the bad one in check. As a result, the yeast goes off multiplies and feeds on sugar and expresses its craving through you. Bread and sugar are their dope of choice.

Mood swings, highs and lows

Are you often irritable when hungry? Does your mood change after you feed yourself? Do you reach out for a bar of chocolate when you are feeling low? Adrenal glands pump out the stress hormones adrenaline and cortisol during times of stress. But if stress is a constant in your life, these glands may become burdened and sluggish. This makes us reach for our frenemy, sugar. Sugar sends our mood soaring, but only temporarily. It crashes to depression and anxiety as quickly.

Hair loss

High blood sugar levels can also cause hair fall, even in women. This is often seen in diabetics. If you've seen more than normal amount of strands in your hair brush or shower drain, get your blood sugar checked.

Tummy weight

If you tend to put on more weight around your stomach, blame your sugar addiction. Sugar substitutes, which are found in alcohol, low calorie, low carb foods and processed sweets such as pastries, cookies and candy, can't be absorbed by your GI tract completely. They cause a pot belly, bloating and gas.

Puffiness in the face

Too much sugar causes you to retain water, causing puffiness. Alcohol is sugar-fermented. When you mix your drink with aerated beverages or packaged juice, you add to the sugar content. It makes you feel dandy in the night, but come morning and your sins are written on your face.

Eat sugar away

Sabherwal looks at the yin and yang equation of sugar. Sugar is Yin (associated with expansion) and to control your sweet tooth, you need to balance it with Yang (associated with contraction) foods.

-Whole grains release naturally sustaining sugar through mastication.

-Cabbage, carrots, onions, red pumpkin and sweet potatoes are sources of natural sugar.

-Green vegetables also come under yang foods and help control sugar cravings. If you don't like the Indian garden variety of spinach, methi or shepu, eat broccoli or lettuce.

-Sugar also slips in through alcohol. Meat is the yang to this yin. If you are drinking, order a side of fish or lean chicken for balance.

-Quitting cold turkey will only lead to bingeing later. Shonali suggests the following measures as sugar rehab. Chop half a cabbage, half a red pumpkin, half a carrot, and an onion finely.

-Boil it in five cups of water on slow flame for two minutes. Strain and drink warm. Do this once a day, for a month. The ideal time would be in the afternoon, between 3 and 5 pm, when sugar cravings hit. It is supposedly a miracle drink that brings down sugar cravings.

-Jaggery and honey are simple sugars, but sugars nonetheless. You could use them to replace processed sugar, but it would be like replacing heroin with LSD.

-Switch to stevia, a natural sugar substitute. Stevia has a lower impact on blood sugar glucose and is 300 times more flavourful than normal sugar.

Are you a victim of body shaming?

How playing on someone's body image and constantly criticising them for the way they look, and carry themselves, can take a toll on your relationship in the long run Melissa D'costa

Recently an online dating service was in the news for using the photo of a scantily clad obese model (languishing suggestively) to promote its site. The site was in the news for helping to arrange online affairs for married people from USA, UK, Canada and Ireland. The promotional material encouraged men to cheat on their overweight wives and was slammed by the model for body shaming and promoting infidelity. However is there a connection between the two?

We look at how being picked on for the way you look, can weigh down your relationship.

The fat quotient

Sunita Tiwari, a housewife, shares her experiences on how being overweight made her feel inferior and affected her relationship with her husband. She says, "After marriage, I put on a few extra kilos and before I knew it I had all these extra pounds weighing me down. My husband who adored me before marriage, had been avoiding me. I felt like I was losing him and looking at myself in the mirror just made me more depressed. Looking back, I realise that it's important to work on yourself and not take things for granted. While it's okay to want someone to love you for what you are, it's also important to look and feel attractive for yourself."

Body shaming is not only limited to those who are overweight it also extends to include people who are underweight. Rachita Shah, who works in the glamour industry, adds, "I have been blessed with a good face but have had to work at maintaining the way I look. My job demands that I watch my weight. My boyfriend often remarks about me not having enough body mass and how it would make me more feminine. I feel stressed out and I am very conscious about my body image."

Why adultery is not the solution...

Beauty lies in the eyes of the beholder, and in an ideal world looks would not really matter. However, we cannot deny that it's one of the things that attracts and holds our interest. So, what do you do, when the person you fell in love changes drastically over the years. Should you use that as an excuse to cheat on them?

"Definitely not," says Dr Kurien S Thomas Clinical psychologist and psychotherapist. He adds, "Adultery is not the solution but playing your cards wisely is. In a relationship looks matter but only to a certain extent. For any relationship to survive understanding, love and patience is vital. In a relationship when one person loses self-confidence due to body shaming it is the duty of the other partner to first instill confidence and make their partner comfortable. Empathise with your partner with your words and actions. Instead of comparing them to someone else, it would be wise to illustrate solutions that could make your partner feel desired. Also, encourage them to express how they feel. Criticising or comparing them to someone else is not going to solve anything and will only create more problems. It would be wise to seek professional help which could play a big role in getting desired results."

Tips for strong and healthy nails

Tips for brittle nails by beauty expert Shahnaz Husain

Hands and nails come in contact with soaps and detergents daily, when we do our daily chores. These play havoc, not only on the skin, but also the nails, making them rough, dry and brittle, causing them to chip and break easily. Here are a few tips to protect your hands and nails.

- Wear rubber gloves for your washing chores

- Massage cream on the hands and nails daily, especially after using detergents and soaps. Put cream on each nail and massage the nail and the skin surrounding it, using circular strokes with your thumb. Daily massage is even more important during the dry season, to prevent brittleness and to restore the health of your nails.

- Pour a cup of warm milk into a bowl. Soak your hands in it for five minutes to strengthen nails and soften the skin.

- Avoid using very hot water to soak your hands, as this can cause dryness of the skin and nails.

- If you have brittle nails, avoid frosted nail varnish

- For brittle nails include adequate protein and calcium in your diet. Include skimmed milk, yoghurt, cottage cheese, fish and sprouts in your diet

- Follow a ten-day programme of taking gelatin. Dissolve one teaspoon gelatin in a little boiling water. Cool the water and add it to fruit juice. Have this daily for ten days.

Stay fit and trim all winter long

It's so easy to stay fit in the summer -- the beautiful days keep you outdoors and active, while the heat controls your appetite. Then the weather turns, and every day it seems you're moving just a little bit less and eating just a little bit more.

But when you think about it, there's really no excuse for such behaviour. "It's almost like a woman who's pregnant and thinks, 'I can eat anything I want!'" says Joshua Margolis, founder of New York City-based personal training service Mind Over Matter Health & Fitness. "You can, but it's not necessarily the right thing to do." In other words, winter is not a license to sit around and stuff your face. If it were, Colorado would be a state full of fat people; instead, it has boasted the nation's lowest percentage of obese adults since 1990, a fact largely attributed to the population's strong outdoor culture.

However, even if we accept that blaming the cold for our sloth-like habits is wrong, it can be tough to stay on track with health goals when it's cozy inside and miserable outside. To help, we asked fitness expert Margolis and nutrition expert Ilyse Schapiro, a registered dietitian and certified dietitian/nutritionist at Brown & Medina Nutrition in New York City, for their best tips on how to stay healthy and happy during those long months of sleet and snow.

Eat citrus: "Winter is cold and flu season, so it's more important than ever to keep your immune system functioning at its best," says Schapiro, who recommends taking vitamin C to give it that extra boost. "Oranges and clementines are in season, so why not put out a bowl of those during the game instead of a bowl of chips?"

Find a workout partner: It's a dark, bitter morning, and your bed's so warm and comfy ... but you're supposed to meet Joe at indoor tennis in 30 minutes. Says Margolis: "Having a buddy to exercise with automatically creates accountability and responsibility." If you're in need of a partner, ask that guy you always see at the gym or someone from your intramural sport team, or simply post on Facebook: "Hey, I'm going out for a run in the morning. Anybody interested in joining?"

Choose healthy comfort foods: We crave thick, heavy food in the winter. But instead of reaching for a can of calorie-packed cream-based soup, heat up some hearty lentil stew or veggie chili. Schapiro also recommends preparing recipes with low-fat instead of full-fat dairy and lean ground turkey versus ground beef. As for carbs, always opt for whole grains, including whole-wheat pasta, whole-wheat couscous, quinoa and brown rice. For more ideas, check out EatingWell, Schapiro's go-to source for healthy recipes.

Buy winter workout gear: When you make a financial commitment to something, you tend to stick to it more. Likewise, spend money on a parka, goggles, base layers, ice tools -- the sky's the limit -- and you're probably not going to let them go to waste. For an extra guarantee, put your purchases somewhere you'll see them every time you come in or out the door. Guilt is a brilliant motivator.

Get your Beta-carotene: Antioxidants protect against damage to cells and can help fight diseases and illnesses from cancer to the common cold. If you increase your intake in the winter, says Schapiro, you can stave off or shorten the length of a cold. Beta-carotene is one major antioxidant, and foods rich in it are readily available during winter. Carrots, sweet potatoes and broccoli are all in season and are packed with the infection-fighting cells.

Pick up a winter sport: Skiing, snowboarding, snowshoeing, ice hockey, ice climbing, snowmobiling ... "There are an inordinate amount of fitness disciplines that require colder temperatures," says Margolis. The winter season is a great reminder to mix up your workout. "If you're doing the same thing repeatedly," explains Margolis, "your body gradually gets used to it, and the energy you expend decreases. It's no longer as challenging for your body." Ramp up your workout by testing new cold-weather skills. Or simply get out there with your little cousins and have a snowball fight; 8-year-old kids can make you burn more calories than drill sergeants.

Secrets of longevity

Protect Your DNA

As we age, the ends of our chromosomes -- called telomeres -- become shorter. This makes people more vulnerable to disease. You might think there's nothing you can do, but new research suggests otherwise. In a pilot study, lifestyle changes boosted an enzyme that increases telomere length. Other studies also find diet and exercise can protect telomeres. So healthy habits may slow aging at the cellular level.

Be Conscientious

An 80-year study found one of the best predictors of a long life is a conscientious personality. Researchers measured attributes like attention to detail and persistence. They found that conscientious people do more things to protect their health and make choices that lead to stronger relationships and better careers.

Make Friends

Science has given you one more reason to be grateful for your friends – they might help you live longer. Australian researchers found elderly social butterflies were less likely to die over a 10-year period compared to people with the fewest friends. Another analysis of results from 148 studies supports the link between plentiful social connections and longevity.

Choose Your Friends Wisely

Your friends’ habits rub off on you, so look for companions with healthy lifestyles. Studies indicate obesity is socially “contagious" –  your chance of becoming obese increases by 57% if you have a friend who becomes obese. Smoking is another habit that spreads through social ties, but the good news is that quitting is also contagious.

Quit Smoking

While it's no secret that giving up cigarettes can lengthen your days -- the amount of extra time may surprise you. According to a 50-year British study, quitting at age 30 could increase your lifespan by an entire decade. Kicking the habit at age 40, 50, or 60 boosts life expectancy by 9, 6, or 3 years, respectively. 

Embrace the Siesta

A siesta is standard in many parts of the world, and now there's scientific evidence that napping may help you live longer. A recent study with 24,000 participants suggests that regular nappers are 37% less likely to die from heart disease than occasional nappers. Researchers think naps might help your heart by keeping stress hormones down.

Follow a Mediterranean Diet

The Mediterranean diet is high in fruits, vegetables, whole grains, olive oil, and fish. An analysis of 50 studies involving more than half a million people shows the impressive benefits of this diet. The findings show it significantly lowers the risk of metabolic syndrome – a combination of obesity, elevated blood sugar, increased blood pressure, and other factors that raise your risk of heart disease and diabetes.

Eat Like an Okinawan

The people of Okinawa, Japan once had the longest life expectancy in the world. Researchers attribute this to the region's traditional diet, which is high in green and yellow vegetables and low in calories. Some Okinawans make a habit of eating only 80% of the food on their plate. As younger generations have veered from these traditions, life expectancy in Okinawa has fallen.

Get Married

Several studies show that married people tend to outlive their single counterparts. Many researchers attribute the difference to the social and economic support marriage provides. While a current marriage offers the greatest benefit, people who are divorced or widowed have lower mortality rates than those who have never been married.

Lose Weight

If you're overweight, slimming down can protect against diabetes, heart disease, and other life-shortening conditions. Belly fat appears to be particularly harmful, so focus on deflating that spare tire. A 5-year study of Hispanics and African-Americans suggests eating more fiber and exercising regularly are effective ways to reduce belly fat.

Keep Moving

The evidence is overwhelming – people who exercise live longer on average than those who don't. According to dozens of studies, regular physical activity reduces the risk of heart disease, stroke, diabetes, some forms of cancer, and depression. Exercise may even help you stay mentally sharp in your old age. Ten-minute spurts of activity are fine, as long as they add up to about 2.5 hours of moderate exercise per week.

Get Spiritual

Research suggests people who attend religious services tend to live longer than people who never attend. In a 12-year study of people over age 65, those who attended services more than once a week had higher levels of a key immune system protein than their peers who attended no services. They were also significantly less likely to die during the study period. The strong social network that develops among people who worship together may contribute to their overall health.

Forgive

Letting go of grudges has surprising physical health benefits. Chronic anger is linked to decreased lung function, heart disease, stroke, and other ailments. Forgiveness will reduce anxiety, lower your blood pressure, and help you to breathe more easily. These benefits tend to increase as you get older.

Use Safety Gear

Accidents are the fifth most common cause of death in the U.S., and the top cause of death for people ages 1 to 24. Wearing safety gear is a simple way to boost your odds of a long life. In the event of a motor vehicle crash, seatbelts reduce the risk of death or serious injury by 50%. In bike accidents, most deaths are caused by head injuries, so always wear your helmet.

Make Sleep a Priority

Getting enough good quality sleep can lower the risk of obesity, diabetes, heart disease, and mood disorders. Sufficient sleep will also help you recover from illness faster. Burning the midnight oil, on the other hand, carries serious health risks. Sleeping less than 5 hours per night boosts the risk of premature death, so make sleep a priority.

Manage Stress

Dean Ornish, MD, has published research suggesting that lifestyle changes including stress management not only help prevent heart disease, but may actually reverse it. Although avoiding stress is not a viable option for most people, there are effective ways to control it. Try yoga, meditation, or deep breathing. Even a few minutes a day can make a difference.

Maintain a Sense of Purpose

Finding hobbies and activities that have meaning for you may contribute to a long life. Japanese researchers found men with a strong sense of purpose were less likely to die from stroke, heart disease, or other causes over a 13-year period compared to those with a low sense of purpose. Another study at Rush University Medical Center indicates that having a greater sense of purpose is linked to a reduced risk of Alzheimer’s disease.