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.

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.

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.

Dandruff a menace

Dandruff is a common chronic scalp condition marked by itching and flaking of the skin on your scalp. Although dandruff isn't contagious and is rarely serious, it can be embarrassing and sometimes difficult to treat.

The good news is that dandruff usually can be controlled. Mild cases of dandruff may need nothing more than daily shampooing with a gentle cleanser. More stubborn cases of dandruff often respond to medicated shampoos.

For most teens and adults, dandruff symptoms are easy to spot: white, oily looking flakes of dead skin that dot your hair and shoulders, and an itchy, scaling scalp. The condition may worsen during the fall and winter, when indoor heating can contribute to dry skin, and improve during the summer.

A type of dandruff called cradle cap can affect babies. This disorder, which causes a scaling, crusty scalp, is most common in newborns, but it can occur anytime during infancy. Although it can be alarming for parents, cradle cap isn't dangerous and usually clears up on its own by the time a baby is a year old.

When to see a doctor
Most cases of dandruff don't require a doctor's care. But if you're still scratching your head after several weeks of experimenting with over-the-counter (OTC) dandruff shampoos, or if your scalp becomes red or swollen, see your doctor or dermatologist. You may have seborrheic dermatitis or another condition that resembles dandruff. Often your doctor can diagnose the problem simply by looking at your hair and scalp.

Causes

Dandruff can have several causes, including:

·         Dry skin. Simple dry skin — the kind you get during winter when the air is cold and rooms are overheated — is the most common cause of itchy, flaking dandruff. Flakes from dry skin are generally smaller and less oily than those from other causes of dandruff, and you'll likely have symptoms and signs of dry skin on other parts of the body, such as your legs and arms.

·         Irritated, oily skin (seborrheic dermatitis). This condition, one of the most frequent causes of dandruff, is marked by red, greasy skin covered with flaky white or yellow scales. Seborrheic dermatitis may affect not only your scalp, but also other areas rich in oil glands, such as your eyebrows, the sides of your nose and the backs of your ears, your breastbone, your groin area, and sometimes your armpits.

·         Not shampooing often enough. If you don't regularly wash your hair, oils and skin cells from your scalp can build up, causing dandruff.

·         Psoriasis. This skin disorder causes an accumulation of dead skin cells that form thick, silvery scales. Psoriasis commonly occurs on your knees, elbows and trunk, but it can also affect your scalp. It may be difficult to differentiate from seborrheic dermatitis if only the scalp is involved.

·         Eczema. If you have eczema anywhere on your body, it could also be on your scalp, possibly leading to the development of dandruff.

·         Sensitivity to hair care products (contact dermatitis). Sometimes sensitivities to certain ingredients in hair care products or hair dyes, especially paraphenylene diamine (PPD), can cause a red, itchy, scaling scalp. Shampooing too often or using too many styling products also may irritate your scalp, causing dandruff.

·         A yeast-like fungus (malassezia). Malassezia lives on the scalps of most healthy adults without causing problems. But sometimes it grows out of control, feeding on the oils secreted by your hair follicles. This can irritate the skin on your scalp and cause more skin cells to grow. The extra skin cells die and fall off, clumping with oil from your hair and scalp, making them appear white and flaky in your hair or on your clothes. Most often this eruption is identical to or closely resembles seborrheic dermatitis.

Exactly what causes an overgrowth of malassezia isn't known, although having too much oil on your scalp; changes in your hormones; stress; illness; neurological disorders, such as Parkinson's disease; a suppressed immune system; not shampooing often enough; and extra sensitivity to the malassezia fungus may contribute to the development of dandruff.

Almost anyone can have dandruff, but certain factors can make you more susceptible:

·         Age. Dandruff usually begins in young adulthood and continues through middle age. That doesn't mean older adults don't get dandruff, however. For some people, the problem can be lifelong.

·         Being male. Because more men have dandruff, some researchers think male hormones may play a role in dandruff. Men also have larger oil-producing glands on their scalps, which can contribute to dandruff.

·         Oily hair and scalp. Malassezia feeds on oils in your scalp. For that reason, having excessively oily skin and hair makes you more prone to dandruff.

·         Poor diet. If your diet lacks foods high in zinc, B vitamins or certain types of fats, you may be more likely to have dandruff.

·         Certain illnesses. For reasons that aren't clear, adults with neurological diseases, such as Parkinson's disease, are more likely to develop seborrheic dermatitis and dandruff. So are people recovering from stressful conditions, particularly heart attack and stroke, and those with compromised immune systems.

Remedies to keep dandruff away:

In addition to regular shampooing, you can take steps to reduce your risk of developing dandruff:

·         Learn to manage stress. Stress affects your overall health, making you susceptible to a number of conditions and diseases. It can even help trigger dandruff or worsen existing symptoms.

·         Shampoo often. If you tend to have an oily scalp, daily shampooing may help prevent dandruff.

·         Cut back on styling products. Hair sprays, styling gels, mousses and hair waxes can all build up on your hair and scalp, making them oilier.

·         Eat a healthy diet. A diet that provides enough zinc, B vitamins and certain types of fats may help prevent dandruff.

·         Get a little sun. Sunlight may be good for dandruff. But because exposure to ultraviolet light damages your skin and increases your risk of skin cancer, don't sunbathe. Instead, just spend a little time outdoors. And be sure to wear sunscreen on your face and body.

For more details contact www.effectivelivingclinic.com

Burn fat without getting fried!

Those who have tried various methods for achieving 6-pack abs agree with one big fact - that burning fat (especially tummy fat) is quite a complicated process. There is no one surefire method to burn fat that guarantees success. According to experts, it is a combination of methods that works best, which includes sensible eating, strength training to build muscles, and interval training (high-intensity workout).

Sensible Eating

The key suggestions of fitness experts are the following:

·         Avoid Dairy Products: Dairy products tend to build excess mucus in the body, which is bad for quick digestion and elimination of food. Try to avoid or greatly reduce dairy products, especially when you are on a fat-burning mission.

·         Include Probiotics: Probiotics are the good bacteria which are present in our gut, but get destroyed by various factors, and need to be supplemented. Probiotics lend many health benefits by itself.

·         Include Flaxseeds: Flaxseeds contain essential fatty acid, omega-3 fatty acid, in plenty. Apart from its various other health benefits, these help burn fat.

·         Increase Raw Foods: We all know that we must include plenty of raw fruits and vegetables in our diet. However, experts suggest that raw fruits and vegetables should be had alone, not with other boiled food. You can start the day with a fruit. They also suggest that you should refrain from having a mixed fruit diet, as different fruits take different lengths of time to digest.

·         Reduce Salt Intake: Excess salt hinders the mechanism of osmosis in cell walls. This results in the passage of nutrients from the blood to the cells less efficiently, and results in retention of water and wastes. Therefore, greatly reduce salt intake even when you are not on a fat-burning mission.

·         Things to Avoid: Avoid processed foods and junk foods. Junk foods have no nutritional value, just empty calories. Processed foods are processed using highly refined wheat flour, high-fructose corn syrup, hydrogenated vegetable oil and contain hidden salt, sugar, and fat, all of which are bad for you. A lot of innovation is happening in the processing world too. Nowadays, there are some processed foods that are healthy, but you should read the labels and choose wisely.

·         Others: Apart from this, sufficient water intake and adding fiber to your diet are also important. These help in detoxification and proper evacuation of waste from the body.

Strength Training to Build Muscles

Everyone knows the benefits of strength training to burn fat. For those who have just come out of some kind of hibernation, this is how strength training helps burn fat. With strength training, your lean body mass (muscle mass) increases, and lean body mass is directly proportional to basal metabolic rate. When there is a rise in the metabolic rate, the body's energy requirement rises which is fulfilled by burning fat. The body will continue to burn fat even when you are not working out during the day.

Interval Training

Health and Fitness experts say that if you want to effectively lose stomach fat, you must engage in interval training. However, they say that before embarking onto it, you must make your body fit with 30 minutes of aerobic exercises 4 to 7 days a week for at least 3 months.

The first level of interval training consists of the following steps:

1.     Warm up for 2 to 5 minutes by fast walking on the treadmill.

2.     Increase the pace and do moderate jogging for 1 minute.

3.     Sprint for 1 minute.

4.     Decrease the pace and do moderate jogging for 1 minute.

5.     Back to fast walking for 1 minute.

Repeat these steps for 20 minutes excluding the warm-up period.

According to fitness experts, interval training should be done 3 to 4 times a week, leaving gaps of 24 hours between 2 sessions. By working at high intensity, the fat burning and muscle building hormone will be released, and your metabolic rate will go up drastically. When combined with sensible eating, this will go to work for you even during the period between 2 sessions.    

When you take up any exercise regimen, one thing to remember is that everybody will not get the same kind of result because of different body types. Therefore, if your friend did get a faster result than you, don't get dejected. Consistency, regularity, and the right technique are the keywords. Sticking to your exercise regimen will surely bring the desired results.

What is the sugar busters diet?

We all love to add sweetness into our lives. When we feel happy, we want to treat and greet ourselves with sweets. When we feel sad, sweets act to boost our moods. When we show our thankfulness, we prefer to treat others with sweets. Whenever guests visit us, we won't leave them before they do the traditional "Moo-Mitha". When we pass, we take sweets, when we fail; others bring sweets for us to cheer us up. So, will there be anything to worry about with all these sweetness "surrounding" us? Yes, too much of sweetness may bring bitterness in our lives in the form of diabetes. This explains why we see the emergence of various concepts which claim to battle your sugar cravings. And this explains why we get to come across popular concepts like the Sugar Buster Diet, designed by Samuel S. Andrews, M.D (endocrinologist), Morrison C. Bethea, M.D (cardiac surgeon), Luis A. Balart, M.D.(gastroenterologist),H. Leighton Steward (a corporate CEO).

The Salient Features of the Sugar Buster Diet

·         It is about how, what and when to eat and exercise.

·         It encourages you to avoid refined sugar and processed grain products.

·         It encourages you to make a commitment in choosing the right carbohydrates - the low insulin-producing carbohydrates. Insulin causes you to convert and store excess sugar as fat and to also store the excess fat as fat.

·         It involves eating high fiber vegetables, fruits and whole grains. The fiber in both of these food products has a beneficial effect on your digestive process and overall health. Meats are an important source of protein but should be lean and trimmed.

·         It encourages the intake of low-fat products while choosing milk and cheese while strongly advocating careful attention to saturated fats. Too much saturated fat and trans fats and those oils used in fast foods, are very harmful not only to your waistline but also to your heart and blood vessels.

·         Hydration is important and everyone is encouraged to drink six to eight glasses of water daily.

·         It is important to eat three regular meals daily and appropriate snacks are allowed. But moderation in portion size is most important. If you are not careful enough, then you may end up eating too much of healthy foods as well.

·         Late night snacking is not allowed. Eating at night before going to bed only raises your insulin level and encourages cholesterol production since most of the cholesterol is manufactured while you are sleeping.

·         Exercise is an important part of any successful nutritional lifestyle. You should strive to exercise at least twenty minutes daily for four days a week so as to raise your resting heart rate.

·         It encourages the voice of moderation.

·         If you choose alcohol, you should drink red wine.

·         And fruit is preferred over fruit juice and best eaten a half hour before the meal.

What Should You Avoid?

·         All refined sugar products and sugar itself

·         Potatoes

·         Corn

·         White rice

·         Bread from refined flour

·         Beets

·         Carrots

·         Refined sugar

·         Corn syrup

·         Molasses

·         Honey

·         Sugared colas

·         Beer

·         Baked beans

·         Ripe bananas

·         Raisins

·         Bacon

·         Fried chicken

What Should You Include?

·         Lean meats , fish , poultry, dairy products, whole grains and cereals.

·         Vegetables like beans, lentils, peas, spinach, lettuce squash, zucchini, mushrooms, asparagus, artichokes, cabbage, celery, cucumbers, broccoli, Brussels sprouts, eggplant and onions.

·         Fruits like apples, lemons and limes, pears, cherries, raspberries, kiwis, grapefruits, apricots, melons other than watermelon, tomatoes, tangerines and oranges.

The Pros and Cons

·         In the short term, the Sugar Busters plan is likely to result in weight loss because it eliminates many foods including baked goods and other sweets. And your food choices will be better, such as substituting whole grains for white bread, for instance.

·         You may become irritable and tired due to restriction of carbs. You may also feel low in energy. This may not be the case with everyone, but it may trigger lethargy.

·         Sugar Busters stresses eating healthy foods, such as whole grains, legumes and beans and lean meats. And cutting out refined sugars in processed foods is a plus point.

·         Counting calories or measuring food is not a part of the Sugar Buster Diet, but it may become confusing for a layman without any portion size mentioned.

·         The authors themselves caution that the diet is not for exercise fanatics.

·         High protein diets increase calcium excretion and possible side effects include kidney and liver damage, fatigue, weakness and irritability.

It's good to stay "sweet" while imparting this "sweetness" to other people's lives, but it's not sweeter to go overboard with it. In fact, we don't know what brings "sweetness' in each individual's life. What may work fine for one, may not go well with others. Sugar Busters diet may truly restrict unnecessary or extra fat, sugar or refined carb intake in some, while many others may just fail and surrender to the "calls" of their taste buds.