Begin your day with oats

Everybody needs to be health conscious today, because most of us face health risks due to various reasons like bad food habits, lack of exercise, stress, obesity, drinking alcohol , smoking, etc.

Being healthy begins by eating healthy. Most of us begin our day by having breakfast that is high in fat and calories, for eg. butter jam toast, cheese sandwiches, omelettes, sheera, vadas, dosas, etc. which is bad for the heart. You need to begin your day with a non-oily nutritious breakfast, for example, having oats. It's quick and easy to prepare, so you can't complain about not having the time to prepare breakfast. Here are some of the benefits of oats:

- Oats contain soluble fibre called beta glucan, which is known to help in reducing cholesterol by the blocking of re-absorption of cholesterol when it passes through the digestive system. Regularly having oats lowers the cholesterol levels in the body.

- Oats contains low levels of sodium. This reduces the risk of contracting high blood pressure and hypertension.

- The soluble fibre present in oats tends to slow down the digestion of carbohydrates, thereby reducing the spikes in the blood sugar levels, which in turn do not lead to unwanted urges to eat.

- Eating oats leaves one much fuller, therefore you tend to eat less. This is especially good for those trying to lose weight.

- Oats contains very less amount of fat and lesser calories. This makes it good for overall health.

- Being a good source of natural dietary fibre, oats are beneficial in curbing the problem of constipation.

- Oats are also known to contain compounds called phytochemicals that can reduce one's risk of cancer.

Effective Living Clinic

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

Navi Mumbai 400703

Tel: 9987223811 / 9969105310

www.effectivelivingclinic.com

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.

15-minute workout can keep you fit

A 15-minute workout at the gym helps keep you young as well as fit, according to a study.

Researchers found that brief vigorous exercise tends to slow the ageing process.

Just 15 minutes of energetic activity a day reduces stress and prevents the deterioration of vital cells which lead to us feeling and looking older, reports express.co.uk.

Even if we are stressed, which tends to speed up the ageing process, we can hold time at bay by working up a sweat.

Psychologist Eli Puterman, who led the groundbreaking research, said the study is built on previous work that showed how changes in DNA result in ageing.

"We have extended those findings to show that, in fact, there are things we can do about it," said Puterman.

"If we maintain the levels of physical activity recommended by public

health bodies we can prevent the damage that psychological stress may have on our body," he added.

Quick tips to stay fit at work

                                           

Exercising at work seems impossible. While we find it difficult to keep our hands off that packet of chips lying on our desks, the rest of us make frequent visits to the canteen to admire the spicy and tangy nibbles. It is okay to pander to your favourite food sometimes as long as you manage to burn those extra calories. So, how do you stay active and fit at work?

Doing the small things right 
To be fit, one has to be mentally and physically agile along with a lot of energy and a positive frame of mind. "Fitness comes with a combination of willpower and determination. At work, one can do several things in order to be active. Activities such as bending down to pull out a file, stretching, walking up to your colleagues to deliver or receive messages or documents rather than using e-mails, getting up and fetching yourself a cup of coffee/ tea and other beverages instead of ordering it can also help in a large ways," says Manjushree Dandekar, a fitness trainer and expert.

"My workplace is very close to my residence, so I choose to walk it up. Walking to work is the best option since I can avoid signals, traffic and at the same time, reach work on time," says Gautam Karkhanis, a fitness freak. However, this is possible only for a few lucky ones. The others have a plethora of options such as using the stairs in the office instead of the elevators. You'll burn a large number of calories and increase your stamina this way. It is one of the easiest and most common ways to work out while on the go. Climbing up and down the stairs keeps away lethargy and inactivity. Those with workplaces at the top floors can try climbing atleast three to four floors. You may also try squeezing a sponge ball while you read documents, make official phone calls and talk to colleagues. This will reduce your stress levels, while strengthening the muscles of your palms and hands alongside.

Watch what you eat 
Eating tiny, healthy meals every two hours would keep you away from lethargy which most of us experience after a heavy meal. Small intakes of food also keep you energetic throughout the day as your body gets the required nutrients to do so. You have to make sure that you consume energy-rich healthy foods. Keep away from junk food as much as possible. You may opt for fruits or fruit juices, a glass of toned milk, sandwiches and lots of salads. These are easily available at most of the canteens in offices and are quick and easy to make and carry from home.

Alternatives 
Nowadays, a lot of bosses also encourage their employees to join yoga and aerobics classes. Some of them even have work-outs and exercising sessions conducted for their employees by fitness professionals. "Exercising and staying active at work can increase your level of productivity since your body and mind is active at every instant," says Manjushree.

You can also be innovative in the quest to stay fit. Concurs Sushama Soman, a businesswoman, "I have my own office so I conduct walking meetings instead of the ones in the conference room. It meets make me feel both active and fresh and my employees too like the idea of it."

Here are a few more simple tips to keep you moving:
- Park your car a little away from your workplace to ensure that you walk more.
- Take deep breaths from time to time to be more alert. It will relieve you from pressures and tensions.
- Use the restroom on another floor by taking the stairs. It will make you walk a few extra steps to keep you active.
- Walk while you take a phone call.
- Stretch whenever you feel like to ward off stiffness.
- Take breaks at regular intervals.
- Avoid binging into fried snacks.
- Opt for healthier options like fruits instead.

Keeping fit is not only about jogging or lifting heavy weights. It's about adding short bouts of easy and simple movements that help keep you agile and fit. Squeezing in a little time for yourself while at work, isn't that tough after all. If you're regular with it, you'll take pleasure in your job. You'll smile at your boss while he/ she mounts you up with more work. So get going today and make your way to fun and fitness at office!

A rigorous exercise regimen makes us all feel good but it is difficult to make time for it, Chaitrali Sardesai suggests quick and easy ways to stay fit at work 

How living a healthier lifestyle can prevent Alzheimer's

Source: Yahoo - Rejuvenate

A study has found that Alzheimer's can be prevented by making some simple lifestyle changes like smoking less and exercising more.

Study author Dr Deborah Barnes, from San Francisco VA Medical Centre, called the findings "exciting".

"Over half of all Alzheimer's disease cases could potentially be prevented through lifestyle changes and treatment or prevention of chronic medical conditions," the Daily Express quoted her as saying.

"Analysing data from studies, we concluded that worldwide, the biggest modifiable risk factors for Alzheimer's disease are, in descending order of magnitude, low education, smoking, physical inactivity, depression, mid-life hypertension, diabetes and mid-life obesity.

"Together, these risk factors are associated with up to 51 percent of Alzheimer's cases worldwide - 17.2 million cases.

"What's exciting is that this suggests that some very simple lifestyle changes, such as increasing physical activity and quitting smoking, could have a tremendous impact on preventing Alzheimer's and other dementias worldwide.

"We are assuming that when you change the risk factor, then you change the risk.

"What we need to do now is figure out whether that assumption is correct," she stated.

The findings have been published in journal Lancet Neurology. (ANI)

Top 25 reasons to get running

Source: Yahoo - Rejuvenate

 

 

 Running is one of the best forms of exercise, not only for getting fit but for weight control too. A 30-minute run, three to four times a week, trims your waistline, strengthens the cardiovascular system, improves muscle tone and definition and helps foster a positive mental attitude. Running can also be a great social activity. Here are the top 25 tips on why you should start running today.

1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.

2. Running is one of the cheapest forms of exercising. You only need a pair of running shoes and shorts and T-shirt to get started.

3. Running is easy to learn. Most people have run at some point in their life, either competitively or at school/college, so there is no steep learning curve involved.

4. Running makes you feel good, not only physically, but mentally as well.

5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind. Many great ideas have been formulated on training runs.

6. Running is one of the most flexible methods of training around. Wherever you are in the world, it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.

7. Running is good for your heart. It not only strengthens the heart but also reduces the actual resting heart rate.

8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no race barriers to running.

9. Running helps you to lose weight and tone muscles. The more your train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.

10. Running is for people of all ages. Old or young, everyone can benefit from running.

11. It is good for your sex life! By being more physically active you increase your sex drive.

12. When run training, you can get away with eating chocolate and legitimately say it is part of your training program.

13. Running is a great way to recover from a hangover. A run will help clear your head faster than sitting around feeling terrible.

14. Running is a great safety aid. Being able to run away from people puts you in a much better position if you are chased.

15. You can use running to change other people's lives. Run for a charity and raise money to help the needy or less able.

16. Running with friends gives you time to catch up on gossip and get fit at the same time.

17. Running is a time-efficient way to get fit and lose weight so you have more free time after exercising to enjoy yourself.

18. Running is a challenge that can be motivational and bring great personal satisfaction.

19. Running is a great way to see a new place if you have limited time available for sightseeing. Just think how much more of a place you can see when running around it compared to walking.

20. Running improves your concentration as you are forced to concentrate more when running. This in turn improves your concentration when you have to focus in other areas of life.

21. You nearly always work better after a run because you are still on a runner's high and feel ready for anything.

22. Running is a great way to meet people, especially if you join a club or enter a race.

23. There are no monthly subscriptions with running. You just put your running shoes on and go.

24. Endurance built-up through running can be transferred to other sports.

25. If you drink alcohol you can just run a little bit further the next day to work off the extra calories.

K Yoga Therapy V/S Cholesterol levels

- Dr. Kurien S. Thomas

K Yoga Therapy enriches the blood and oxygen levels in the body which helps to discharge toxins from the body. Constant practice of K Yoga Therapy helps in lowering undesired cholesterol and enhancing desired cholesterol. K Yoga Therapy also helps in treating hypertension which is at times linked with high undesired cholesterol levels. Asanas which helps in increase of oxygen intake and storing the same in the body is useful to lower LDL cholesterol levels and enhance HDL cholesterol levels. K Yoga Therapy helps in cleansing the body there by releasing toxins from the body which is generally the root cause of all ailments. Undesired cholesterol levels in the body and toxins aids in pre-mature aging and skin loses it natural luster and tightness. Lower undesired cholesterol levels in the body helps in keeps the cardio vascular rhythm right and circulation of blood. Thickening of blood also induces migraines. The stretches and body movements in the practice and performance of yoga sanas help in the circulation of blood to the heart while reducing the risk of bad cholesterol in the arteries. A significant reduction of cholesterol in the arteries greatly brings down the risk of coronary heart disease.
K Yoga Therapy helps in meditating right promoting physical and emotional relaxation. Most chronic ailments such as hypertension, pain, anxiety, migraines, undesired cholesterol levels, etc are brought under control. Right diet and practicing K Yoga Therapy helps in the effective control of cholesterol. Unhealthy eating habits must be replaced with healthy menu. All kinds of food with high saturated fats must be reduced. It is very important to stick to disciplined life to stick to desired cholesterol levels.

 

      Effective Living Clinic

Bringing Positivism in Life

We welcome you to Effective Living Clinic at Vashi, Navi Mumbai, India, an unique clinic that caters to psychological as well as physical cure in most scientific and natural way. Effective Living Clinic gives a professional touch to your issues and would bring positivism in your Life. 

We all need right guidance and moral support to excel in life sometimes....real good professional touch to cater to exact needs that you currently face. At Effective Living Clinic, we provide scientific guidance and therapeutic care for relief from pain and suffering, instill confidence and mental peace, mend relationships and help you take right decisions at the right time both in your personal and professional life.

A complete rejuvenating experience awaits a tourist coming to India for wellness tourism as they surrender to the expert services of wellness therapist and age old Ayurvedic therapy.  At Effective Living Clinic we have the unique blend of goodness of age old ayurveda with modern techniques that are believed to counter the effects of stress and pollution from urban lifestyle environment.

Today in India,  Effective Living Clinic is seen as a preferred Wellness destination with Yoga, K Yoga, Ayurveda, Naturopathy, Therapeutic and Wellness Massage, etc. together with medication which alleviates stress, removes toxins, tones skin with anti-aging properties, removes unwanted fats in the body, reduces weight, adds vigor along with providing nourishment and pampering the body and mind.

The potential of Wellness tourism is being further explored by the Ministry of Tourism, Government of India.  Over the years, Medical Tourism has gained momentum and today India is medical tourism hub. More and more tourist are coming to India to avail State-of-the-Art health care services at an affordable cost.

Effective Living Clinic has the advantage of having highly qualified and experienced doctor and medical professionals with world class infrastructure in terms of Clinic and if need be take guidance and treatment from the best hospitals around to take care all of your medical needs. Effective Living Clinic also provides counselling and psychotherapy sessions to those needed during your visit to the Clinic to channelize your mind and relationship that brings positivism in your life.

Visit Effective Living Clinic to enjoy the unique experience of your journey from illness to wellness.