It's every woman's dream to lose a little flab here and there.

After all don't w

e all aspire for that perfect-ten figure mostly found in sitcoms? Although most
of us make a sincere attempt via dieting and workout to attain our goal, it is a
lso important to know several weight loss 'spoilers' in our lives - things we in
advertently do that stop us from losing weight and send us to the brink of frust
ration.
Start with planning a healthy meal. It is hardly rocket science; all you need is
the ability to read breakfast cereal cartons that have the urge you to eat more
vegetables, fruit and wholegrains and less meats, dairy and sugar.
Most diets repackaged food plans that rely on three basic principles: pushing or
banning a specific food or food group; suggesting certain foods change body che
mistry and increase or slow metabolism; or blame specific hormones for weight pr
oblems. Ishi Khosla, nutritionist and director, WholeFoods says, "Mono-diets foc
using on a specific food group rely on the myth that some foods have special pro
perties that can cause weight loss or gain. The truth is that no one food can do
that."
Serial-dieter Rajuli Verma, 38, was diagnosed with ovarian cancer in September 2
008. "I've been on some diet or the other since January 2004 and two years ago w
as happy to find that I wasn't feeling hungry anymore. It's only when cancer-ind
uced fluid-retention started in my stomach that I went for an ultrasound and dis
covered I had Stage-4 ovarian cancer that had spread to my lungs," said Verma.
Three rounds of chemotherapy and a surgery later, Verma has her life back. "I ha
ve no family history of cancers. I read up on what could have caused the it, on
whether it was acute nutritional deficiencies eating me from inside, but one nev
er knows, does one," she says. "Each vitamin or mineral regulates a bodily proce
ss, for instance calcium keeps bones strong, vitamin A keeps the skin smooth, vi
tamin C and E fight infection. When you exclude any, you are putting yourself at
risk for illness," explains Khosla. Getting too little of a specific nutrient m
ay not cause a problem immediately, but it can cause health problems over time.
Myth: Carbohydrates cause insulin-resistance and weight gain.
Reality: Weight gain is caused by consuming more total calories and getting less
physical activity. High-protein, low-carbohydrate diets are low in calcium, fib
re and healthy phytochemicals (plant chemicals) found in legumes and pulses. "So
me dietitians recommend vitamin-mineral supplements, but supplements are for boo
sting deficiencies, and not a replacement for natural nutrients found in food,"
says Rekha Sharma, chief nutritionist, Medanta..
Myth: Eat dinner before 7 pm.
Reality: Dinner should be had three hours before bedtime, but if your lifestyle
doesn't allow it, don't fret. It's better to have a nutritious dinner late than
an oily snack early. Make sure you don't go to bed immediately after eating. Giv
e your body time to digest the meal.
Myth: Milk, dairy cause weight gain.
Reality: Milk is almost a complete meal in itself as it contains 14 important nu
trients, including protein and calcium. "Calcium from milk is more easily absorb
ed by the body than from plant sources. Milk also contains conjugated linoleic a
cid that reduces fat, preserves muscle tissue and acts as a natural diet suppres
sant, leading to weight loss," says Khosla.
Myth: Don't mix carbs with proteins, or mix two proteins in one meal.
Reality: This is just another form of a mono-diet based on the principle that mo
notonous food forces you to eat less. The trick is to have a mix of both, so go
for complex carbohydrates found in wholegrains, legumes, pulses and nuts along w
ith proteins in meats, dairy and legumes needed to build, maintain and replace t
issue. "Successful weight loss is about lifestyle management- losing weight and
keeping it off for at least five years - is basically about eating fewer calorie
s than you burn off," says Sharma.
It's simple math, really, wisdom you get off of a carton of breakfast cereal. Yo
ur daily 'stay-fit, not hungry' diet should contain:
Vegetables: 3 to 5 servings of vegetables a day. One serving includes: 1 cup raw
, leafy vegetables 1/2 cup other vegetables, cooked or raw 3/4 cup vegetable jui
ce
Fruit: 1 to 3 servings of fruits. One serving includes: 1 medium piece of fresh
fruit 1/2 cup chopped or canned fruit 3/4 cup fruit juice 1/4 cup dried fruit
Grains: 6 to 8 servings of legumes, pulses, cereal, rice and pasta. One serving
includes: 1 roti, 1 slice of bread or 1/2 cup of cooked rice One bowl of cooked
dal 30 gm of cereal
Dairy: 2 to 3 servings of low-fat milk, yogurt or cheese. One serving includes:
1 cup milk or yogurt, 50 gm cottage cheese, 30 gm processed cheese
Proteins/good fats: 2 to 3 servings of meat, poultry, fish, dry beans, egg white
s or nuts. One serving includes: 100 gm of cooked lean meat, poultry or fish 1/2
cup cooked beans 1 egg white
Avoid hydrogenated vegetable fats such as vanaspati, margarine and those used in
commercially-prepared deep fried food. Cut back on sodium, found in table salt
and processed foods; raises blood pressure.

A Healthy Hair Menu

A gentle shampoo and healthy conditioner is the most common advice you will get
while discussing hair fall or wondering about hair quality along with your haird
resser, friends or aunts. However, it does not require a multitude of hair produ
cts or handfuls of expensive vitamins to get luxurious locks. All you need to do
is - get out of the shower, and step into the kitchen.
Hair is your ultimate accessory; it can make (or mar) your looks instantaneously
. Keeping it healthy is the only thing you can do to ensure they look fab. Remem
ber that diet and lifestyle are two leading factors that affect the health of yo
ur hair.
Delhi-based nutritionist Dr Sonia says, "The foundation of our hair, skin and na
ils is the nutrients we eat. The old-age saying 'you are what you eat' is comple
tely true. As it is, we keep experimenting with our hair by going in for treatme
nts like re-bonding, highlighting, curls etc. The chemicals along with poor diet
, pollution and air-conditioning wreck our hair. Proper nutrition and ample hydr
ation is the only thing that can save our mane and do wonders for our appearance
."
Let's get healthier hair by eating a well-balanced diet. Here's what to eat...
Green Leafy Vegetables: If you think Popeye, the sailor man, ate spinach only to
double his muscles, you might just be wrong. It is an exceptional source of vit
amins A and C, which our body needs to produce sebum. Sebum is a natural hair co
nditioner, secreted by our hair follicles. Green vegetables also provide iron an
d calcium. So the next time you ponder about salad dressing, soup ingredients an
d sandwich fillings think of seasonal leafy vegetables.
Poultry Products: These products carry high-quality protein, which ensures healt
hy hair. "Insufficient proteins or bad-quality protein intake can result in frag
ile hair and greying. Poultry products also carry iron that has great digestive
value, which means our body is not required to make extra efforts to reap benefi
ts from the mineral. They also contain B-complex and vitamin B-12, which are imp
ortant beauty nutrients," says Dr Ram Mohan, an Ayurveda practitioner.
Working with Spices: Most of think that spices aren't good for health but a few
of them like turmeric, cumin and black pepper are essential for healthy hair gro
wth. Highlighting the wonders of various spices, Anant Dixit, a dermatologist, s
ays, "Oregano is a strong antiseptic so it helps you get rid of dandruff and itc
hy scalp. Salt contains iodine which controls thyroid hormones and prevents hair
loss." However, Dr Sonia warns, "Be watchful while using spices. They are healt
hy only if you use them adequately. Some masalas include chemicals and pepper -
they are harmful for your health and hair. Do read the ingredients written on th
e pack before purchasing any spice."
Stay Hydrated: Do you know that one-fourth of the weight of a strand of hair is
made of water? Water nourishes hair to make them look silky and shiny. To keep y
our body well hydrated, doctors recommend drinking at least six to eight ounce g
lasses of water every day. "Fruits and vegetables are basically composed of wate
r, and should be used to reach the suggested hydration level. Not being properly
hydrated will cause hair supplements not to work properly," says Dixit.
Meat and Minerals: Meat and seafood have a high content of zinc and iron, which
are proven to prevent hair loss. "To improve the natural color of your hair, inc
lude copper in your diet. Apart from vegetables and nuts, meat and liver are goo
d sources of copper," says Mohan. He further suggests, "If your hair is dry and
breaks easily, the reason might be deficiency of vital fatty acids. For strength
and luster eat oily fish such as tuna and salmon."
Go for Fruits:Haven't we heard this from our grannies and moms - fruits are esse
ntial nutrient providers so make them part of your daily diet. Apples, Berries,
Musk Melons, Oranges, Grapes and Raisins help make our hair healthy by providing
important minerals and vitamins, and keeping our body hydrated. Dr Sonia sugges
ts, "An easy way of ensuring a balanced diet is by eating at least one fruit dai
ly from each of these color groups - red, green, orange and purple. Red fruits m
ay include apples, strawberries and pomegranates. Green fruit choices are grapes
, guava and custard apple. Orange fruits are peach, orange and mango. And purple
coloured fruits include blackberries, plums and raisins."
Beautiful, shiny hair is a valuable asset and eating right will ensure healthy h
air at any age. So what are you waiting for? Grab that pen and start working on
your diet chart!
u can visit http://www.wiseshe.com for your hair care problem.

YOGA
Let yoga melt your fat
Let yoga melt your fat (Getty Images)
Yoga offers a safe alternative to busting those not-so-cute dimples. Yoga expert
s suggest asanas to melt those fat pockets...
Ushtra Asana
Kneel down with your heels facing the ceiling, toes turned outward and arms hang
ing loosely by the sides. Breathe in. Raise arms gently to shoulder level, then
higher, and finally backwards such that your palms touch the heel of the corresp
onding foot. Stretch your neck letting your head fall backwards. You will feel t
he stretch in your spine. Gently push the pelvic region forward, improving upon
the curve of the spine. Breathe normally. Breathe in and return to the starting
position. Repeat two to three times. Each time try to hold the stretch as long a
s you comfortably can.
Why it works
This asana stretches your entire upper body the neck, chest and stomach. These p
laces house the lymph glands such as the thymus, tonsils and the spleen. They ar
e primarily responsible for filtering out bacteria and other waste from the bloo
d. Inefficient lymph glands lead to inefficient drainage and collection of fat.
Ushtra Asana mobilises the lymph glands, hence preventing cellulite. The increas
ed blood circulation and faster cell rejuvenation within these regions helps bus
t existing cellulite, slowly but surely.
Virya-stambhan Asana
Stand with feet spread wide apart, toes pointing straight ahead. Turn the right
leg at a 90 degree angle. Then bend the right knee. Hold your right wrist with y
our left hand behind your back, bend to your right and gently attempt to touch y
our big toe with the tip of your nose. However ensure that as you bend, your rig
ht knee or right thigh doesn't come in way of your right shoulder. Hold this pos
ition for up to 30 seconds. Inhale and slowly return to the start. Repeat the ex
ercise with your left leg. Repeat the asana two to three times.
Why it works
This asana really stretches the inside of your thighs. Rising back from the bend
strengthens the thighs, exercising them is similar to working with weights in a
gym. This helps burn fats in the thighs. It also exercises the lymph nodes pres
ent in the groin area and improves the blood circulation in lower region, thereb
y busting cellulite pockets.
Purna Shalbh Asana
Lie on your stomach. Make a fist. Position it under your thigh, elbows straight.
Breathe in. With the support of your folded fists, lift up both legs without be
nding them at the knees. Tighten the back of thighs and buttocks, holding on to
the final pose for as long as possible. Relax the tightened thighs and buttocks.
Breathe in. Now, holding your breath, gradually lower the legs to the ground. A
s your legs touch the ground, release your breath and breathe normal. Repeat two
to three times, each time trying to hold on to the final pose for as long as po
ssible.
Why it works
Lifting the legs and trying to hold them for a long time requires strength. As y
ou try harder, the fuel required to get that energy is generated by burning up t
he fat in thighs and buttocks.
Paschimottan Asana
Sit down with your legs outstretched in the front, touching each other, your arm
s to your sides. Keep your spine erect and raise both your hands above your head
, while the inside of your arms touch your ears. Exhale and pull the stomach in
and bend forward, stretching your hands towards your toes. Now try to hold your
toes with your fingers and subsequently with practice, try to touch your forehea
d to your knees. Hold this final pose for as long as possible, after which you i
nhale and gradually come back to the starting position.
Why it works
As your body bends forward, your entire back area (considered your west side in
yoga) is stretched. The bending movement affects every part from the heel's tip
to the neck (inclusive of the hamstring muscles, buttocks, waist, back and the m
edulla oblongata).
This extreme stretch works the major muscles of the back, along with the skin. T
he stretch causes better blood circulation within the region and prevents build
up of fat. The skin too is stretched leading to better elasticity and over time
can aid in reducing the dimpled look that cellulite is characterised by.

Read more: Melt that fat with yoga - The Times of India http://timesofindia.indi
atimes.com/life-style/health-fitness/fitness/Melt-that-fat-with-yoga/articleshow
/4959973.cms#ixzz13CmNqJlQ