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Fantastic Fitness Gizmos

Would you like to know how many calories you burn by running around the house or what is your heart rate when you climb a flight of stairs? With all the new age devices in the market, you can do just that. If that is not enough, you can even have reminders and positive reinforcements as well as your daily and weekly track of physical activity recorded and uploaded to your computer. Here are some handy gizmos available in the market which one would find helpful if you are a tech savvy person.     

► Fitness Watch marketed by different companies, it is a worn on the wrist and it tracks your workout time, heart rate and calories burnt. And guess what, it can be connected to a compatible device like a treadmill, bike etc. to record workouts. It also comes with a pace sensor to record activities like cycling, rowing etc. It can be connected to a PC to keep a record of activities through its website.

► Pocket Pedometer is kept in the pocket or clipped to the waist to count the number of steps taken during exercise routines, walking, jogging etc. It also displays distance travelled and calories burnt. Data is stored for a week but it cannot be transferred to the computer.

► Workout or Fitness monitor with mp3 player motivates the person to exercise harder. The music player plays songs which match the pace of exercise. It is compatible with sports like running, indoor rowing, cycling, freestyle exercise etc. It is an mp3 player, pedometer, trainer and calorie counter rolled into one.

► GPS enabled Cycling Computers are attached to a cycle’s handlebar for easy viewing. They map a person’s rides and allows download over USB. It has basic information like speed, distance, calories burned and time, and it also has a 130 hour memory and a 14 hour battery life.

► Run keeper is a phone application which uses GPS to track your fitness activities including distance, time, pace, calories, heart rate and path travelled on a map. It also has audio cues, customized interval workouts and manual entry for certain equipment like treadmills. This app has been offered free of cost for Android devices, so far.

Most of these devices are affordable and in the range of Rs. 1000 to 5000/-. So the next time you feel you want to know how many steps you walked, how much fat you burned, what your heart rate and physical activity have been, you can actually have this information through these devices. And it is also motivational to see your activity mapped for you so you can improve upon it.

Hidden benefits of Regular Exercise

Exercise is always taken up as a short term assignment for immediate gains of weight loss and looking good. It is a well known fact that regular exercise helps control blood sugar and blood pressure, as well as decreases LDL and increases HDL (good) Cholesterol .Moderate exercise helps keep a constant body weight by raising Basal Metabolic rate and decreasing body fat. However, there are many long term benefits of regular exercise which are not obvious or visible from the outside. Here are some invisible ways exercise helps the body.

► Osteoporosis-Weight bearing exercises are beneficial for bone formation and hence prevent age related bone loss and osteoporosis. When you exercise, you not only build muscle and endurance but also build thickness of your bones.

► Chronic back pain-Symptoms of back pain due to posture and lifestyle are improved as a consequence of moderate exercise with back stretches and abdominal exercises. Also exercise helps the musculoskeletal system by increasing muscle strength, flexibility and posture.

► Mood-Exercise is a mood elevator due to release of endorphins (endogenous opiates) in the blood which help improve mood and alleviate depression.

► Energy -Exercise boosts energy levels in the short term and long term by increasing oxygen and nutrients at the tissue levels. Long term benefits of exercise are only seen up to 2 weeks after quitting it.

► Skin-Exercise improves skin tone and texture by improving blood flow, thereby helping certain conditions like acne and eczema. By increasing blood flow, exercise helps nourish skin cells and keep them vital. The more toned you are beneath your skin, the healthier your skin will look and feel.

► Sex life-Regular physical exercise has been proven to improve sex life by increasing libido and performance in both men and women.

As a general goal, it is best to aim for 30 minutes of physical activity every day. Specific goals may require fine tuning of the fitness regimen.
 

7 Best Junk Foods

Ever feel emptiness and a craving for some junk food after coming back from a tiring day when you just want to let yourself go? We have all been there. Wouldn’t it be wonderful to be able to indulge and pamper yourself without feeling sinful about it? Here we discuss some things you can stock up on which are fantastic junk foods and yet keep you healthy.

► Roasted Almonds are high in monounsaturated fats (MUFA) which decrease the risk of heart disease and also lower the Glycemic index causing better blood sugars after meals. Almonds are also loaded with magnesium and potassium.

► Let us break the myth that all things which taste good are fattening. Chocolate dipped strawberries are scrumptious and also good nutritionally. There is 40 calories per strawberry with 2 gram total fat, 6 gram carbohydrate and 0.5 gram protein.

► If you have a hankering for something crunchy and starchy, how about some breadsticks. Two of those have a calorie content of 130 with total fat 2 gram, total carbohydrate 26 gram, protein 4 gram and sodium 300 mg.

► If you love dairy, go for a cup of homemade probiotic lassi which is only 120 calories, 16 gram carbohydrates, 4 gram fat, 8 gram protein, low sodium and 300 mg calcium.

► If you want a quick snack while relaxing with a book, how about some air popped popcorn. 3 cups of it are only 90 calories with total fat of 1 gram, no cholesterol, 2 mg sodium, 3 gram protein and 19 gram carbohydrate. Popcorn is unhealthy only when loaded with butter and salt.

► If you are in the mood for something from nature’s basket, a plate of fresh fruit salad will really be a treat. It could have fruits like pear, cherry, pineapple, apples and strawberries. A cup of this has 125 calories with 0 cholesterol, almost 0 fat, 1.3 gram protein, 32 gram carbohydrate and fibre of 2.5 gram.

► Munch on Baked Cheese crackers to satiate the carb craving. 30 gram of crackers will be 120 calories with 4 gram of fat, o cholesterol, 18 gram carbohydrate, 3 gram protein and 360 mg sodium.

So go ahead, pamper yourself without the guilt

Heart foods

Indian cuisine is full of the most diverse, interesting and mouth watering options. The misconception that Indian cooking is always high fat, salty and calorie loaded can be proven wrong by practicing healthy choices in Indian food. Most diets fail because people are advised to follow a different kind of cuisine than what they grow up with and are told to totally stop all Indian food and turn to salads and continental foods. Let us venture into a discussion about which Indian foods are delicious yet healthy.

► Soups like mulligatawny soup, Rasam soup, Dal soup, Sambhars of various kinds, Split pea (mung dal) soup, Vegetable stews are extremely healthy, filling and nutritious.

► Raitas ( Curd salads) containing curds and raw vegetables like cucumbers, carrots, beetroots, tomatoes, onions, pumpkin, radish etc. are low in fat and carbohydrates and very wholesome.

► Indian vegetable curries sautéed in less oil and containing green vegetables, onions or garlic, pinches of asfoetida, ginger , haldi (cucurmin)etc. are very healthy.

► Stuffed chapattis made with less oil can be part of the diet. Stuffing can be of lightly spiced corn, onion, peas, spinach, radish, cauliflower, fenugreek leaves (methi) etc.

► Fresh vegetables poriyal like cabbage, green beans etc. are nutritious.

► Lassis are yoghurt and fruit smoothies which are delicious and healthy.

► Brown rice pulav (pilaf) cooked with vegetables, almonds and spices are a good alternative.

► Multigrain Indian breads like Makkai ki Roti, Ragi Dosa, Missi Roti are extremely nutritious.

The taste of Indian food is due to its time tested recipes of herbs and spices and not due to excessive oil content. So there are plenty of healthy choices and more in Indian cuisine which will fit a balanced diet.

Asthma

Asthma in Greek means “to breathe with an open mouth”. It is a condition characterized by increased airway sensitivity with recurrent episodes of wheezing, breathlessness, chest tightness and coughing. As per WHO, there are 30 million sufferers of Asthma in India with health care spends annually of Rs. 10000 crore plus. Overall prevalence in India is 2.38% (1-4%) and it is more in urban areas and in males.

Risk Factors
► Allergens in environment like dust, mould, pollen; stress related, cold weather, animals and some smells.
► Smoking and exposure to secondary smoke
► Air pollution
► Family History of Asthma and Chronic Bronchitis.

Asthma Attack and its Management
An Asthma attack is a sudden worsening of symptoms due to swelling and inflammation of the airways. Symptoms that can be expected are chest tightness, wheezing, shortness of breath, chronic cough, and difficulty performing daily activities.

Best strategy to avoid attacks is to avoid the trigger. If attack comes in spite of that, and is mild to moderate, it can be treated at home using prescribed medicines including inhalers. If symptom relief is experienced immediately, a physician follow up is still required within a week.

If symptoms worsen i.e. there is increasing wheezing and cough, difficulty breathing/very fast breathing, shortness of breath, inability to speak continuous sentences, skin pallor , anxiety, blue lips, then seek medical help immediately. There may be a need for Emergency Room treatment or hospital admission with need of antibiotics and steroids for severe attacks with airway infection.

Lifestyle Modifications
► Keep indoor air clean with air conditioner and ventilation filters.
► Keep the house clean and wear a mask if there is too much dust
► Avoid pets with fur or feathers if there is suspicion of pet allergy
► Dress warm during cold weather as cold air can precipitate an asthma attack
► Fruits and vegetables should be consumed daily as they boost immunity by virtue of anti oxidant properties
► Treat gastro oesophageal reflux as it may trigger or mimic an asthma attack
► Practise breathing exercises or Pranayam, meditation and biofeedback as they may help prevent attacks.
 

Breast Lumps

Breast Lumps- What to do next-There is a lot of talk about breast self examination and early detection of breast lumps. But the question remains, what next? Here, we will discuss what to do if you think you have breast lumps or abnormal swellings on self examination of breast.

The consistency, size and feel of breasts vary from woman to woman and also depend on stage of the menstrual cycle. Breast tissue is glandular of varying consistency and feels firm and bumpy or lumpy. The fat tissue in between feels soft and becomes more fatty and less dense with age. Breast cancer when it starts out is too small to be felt on examination.

Risk Factors
► Older age with early menarche and/or late menopause
► Close family history of breast cancer
► Obesity, physical inactivity, history of use of oral contraceptives, hormone replacement or alcohol
► History of radiation to the breast or chest
► Genetic mutations in BRCA1 and BRCA2 genes.

Symptoms to look for are and consult a doctor if there is-
► Change in colour or texture of skin on the breast or around the nipple.
► Pain unrelated to trauma or menstrual cycle.
► Any fluid or blood discharge from the nipple in a non nursing woman.
► Skin dimpling or change in the nipple either inversion or pull to one side.

What the doctor will do-
► A thorough clinical examination
► Fine needle aspiration of the lump for cytopathology
► Ultrasound or MRI of the breast
► Mammogram
► Biopsy for a solid lump for pathological diagnosis.

Results
It is important to have every breast lump evaluated although 4 out of 5 are non cancerous. Currently, India reports 100,000 new cases per year as per Cancer Foundation of India. It accounts for 28-35% of all cancers in women in metro cities and an age shift from 50-70 years to 30-50 years (younger women).
 

How to deal with a toxic boss [without changing jobs]

We all know them. We are wary to talk about them. Do you dread going to work every day and feel angry and upset whenever you interact with your boss? Well, you are not alone. There are millions of people who are suffering from a toxic boss and unable to cope.

How to identify if you suffer from the toxic boss syndrome- You have a toxic boss if he/she-
► Puts others down to look good himself/herself.
► Has an office support system who is also dominated by them.
► Humiliates a subordinate publicly.
► Is very competitive and rarely compliments a subordinate if they do well.
► asserts authority in every subject
► Exudes negativity, is very critical and controlling.

Do not let it affect your life. Here are some of the steps you can take-
► Identify the behaviour and recognize that it is not your fault.
► Take notes as they help in defining the triggers, identifying the problem and analyzing it. It also helps in documenting the behaviour later to the company.
► Realize that there is life without him or her in the picture.
► Talk to colleagues who have worked with him to understand if this is a personality problem and not just with you. There is safety in numbers, so take all help and support you can get.[Do not take it up alone].
► Try to arrange a meeting with the boss and address the problem clearly. Tell him/her that it is affecting your work and productivity.
► Keep your sense of humour handy.
► Concentrate on your work and keep the relationship strictly professional and document and report it to Human Resources, if nothing else works.
► Remember, you control your own destiny and do not be afraid to separate the problem from yourself. Request for a transfer to another department or boss whom you might prefer to work with.

References-

⇒ http://relationships911.org/experts/workplace/difficultboss.htm

⇒ http://blog.ebosswatch.com/2010/04/coping-with-a-toxic-boss-clayton-the-clueless/

Stressed Technology

Could you have imagined a decade ago, that you would be able to send emails from smart phones while vacationing in the Maldives or texting every meal to your spouse while taking a cab to the airport? How about using GPRS while navigating through the streets of Kolkata or reading an enewspaper on the metro? Our uber-connected lives have made us virtually available at any time, at any place -- the movies, the golf course, traffic lights, you name it. Technology has made life wonderful and easy, or has it really? Have our lives been taken over by a Frankenstein we ourselves created?

Take a quiz to find out if you are addicted to technology-
► Can you limit your electronic availability by being away from sms, email, chats, forums, social networks and reminders for a day?
► Are you one of those people who feel a desperate need to press the ‘like’ button for every photo your friends uploaded on a social platform?
► Are you perpetually looking for new games and apps on your smart phone?
► Do you practically walk, sit, stand, and eat, wakeup and go to bed with your PDA?
► Do you have a nervous habit of refreshing your inbox over and over, just in case someone emailed you in the last 60 seconds?
► Do you compulsively record Voice memos for yourself on your phone?
► Do you change your phone settings almost every 2 days?
► Have you ever changed vacation plans based on wi-fi availability?

► Do you get restless if you do not receive sms, emails and notifications from your various contacts every morning?
► Are there two or more portable electronic devices within reach right now?

If your answer is YES to 5 or more of them, then get rid of the smart phones, ipads, ipods, PDAs for a day, get liberated! It is a wonderful feeling to disconnect once in a while. It is only when you unwire will you know the pleasure it brings.
 

Love with no boundaries

Whoever said ’Absence makes the heart grow fonder’ probably has not heard of ‘Out of sight is out of mind’. So which one of these two adages is true? Long distance relationships can be stressful even for the best of couples in the fondest of relationships because of various reasons. Giving each other space once in a while is healthy for a relationship, however if it is long term it can drive a couple up the wall.

Here are some tips that can help-

► It is always better to have an open communication with one’s partner and be true to oneself and the partner. Extreme trust and understanding are required for these kinds of relationships as feelings of jealousy, mistrust and doubts will only lead to the two people drifting apart more.
► Looking forward to wonderful moments together , even if not everyday, will certainly help most couples go through this phase smoothly.
► It is important to meet as often as possible and giving each other surprise visits would certainly liven it up. Also having a great weekend together will make up for the busy week both partners go through.
► It is also important to keep in touch through phone calls, video calls, chat, social networks etc. so that the physical absence is not missed.
► The most important thing to keep in mind is that this is just a temporary phase which will eventually lead to a better life for both.

Of course, a long distance relationship also has some advantages. It gives each partner more time to introspect and ‘miss’ their counterpart. How would one be missed if you are always together? Partners appreciate each other more due to being able to spend less time together. The time spent together is cherished more after a long time apart and tiffs and arguments for trivial reasons are less.

True love triumphs over distance and grows stronger with time.
 

Weekend Gateways - Bangalore

What do weekends mean to most of us? They mean rest, relax and revitalize. After a hectic schedule through the week, what better way to recharge your batteries than a quick Weekend Getaway? Let’s explore some beautiful spots around Bangalore that offer us just that.

Yercaud, is about 203 km from Bangalore, accessible by train or road via Hosur,Dharmapuri and Salem. It is a hill station on the Shevaroy hills in the Eastern Ghats and a nature lovers delight with bountiful hills and a lake at the centre[ Yeri-lake, Kadu-forest].It is famous for its orange and coffee plantations, and abundant teak, sandalwood and silver oak trees. Wildlife is aplenty with bison, deer, foxes, snakes, birds-kites, sparrows, bulbuls etc. A summer festival is conducted in May with flower shows, dog shows, boat races and fairs. It is pleasant all year round.

Kabini is about 220 km from the city. It is a perfect jungle resort if you are into wildlife viewing, especially elephants; this is definitely your getaway. It has open jeep safaris, treks, Kabini river rides and campfires in the moonlight.

Jog Falls created by the Shravathi River, is the highest waterfall in India falling from a height of 253m. It is about 370 km from Bangalore and a great picnic spot.

If you are looking for something closer, Nandi Hills might be just the thing. At about 60-70 Km from the city, it is about an 11/2 hour drive. There are fantastic surroundings with picnic spots, rare and beautiful birds, lot of natural beauty of flowers and greenery. It is a natural layer monolithic rock of Nandi bull.

References-
⇒ http://madikeri.org/category/more-on-coorg
⇒ http://www.kabini.co.in/
⇒ http://wikitravel.org/en/Nandi_Hills
⇒ http://www.karnataka.com/tourism/water-falls/jog-falls.html