ABC of vitamin

The human body is like a power engine. Just as a machine needs to be fuelled constantly, our body must be replenished regularly with vitamins for it to function properly. Vitamins, which function as catalysts and coenzymes, protect cells and are important links in the metabolic armour. Yet, very little is understood about these essential components.

Each of the vitamins - A, C, D, E, K and B (B1, B2, B3, B5, B6, B9 and B12) - has an individual role to play in the body. Barring vitamins B12 and D3, vitamins A, B, C, and E are dietary.

Most people believe that if they take a multivitamin tablet they won't fall ill, or when they cross 40 they must supplement their diet with one. Some people also believe that if they're stressed or dieting they must then double their dose of vitamins in order to compensate.


In fact, if the multi-vitamin contains iron and minerals it leads to gastric problems. So also, vitamins - A, D3, E and K - are fat-soluble. A highdose of these vitamins can become toxic in the body and in extreme cases may even lead to mental and neurological changes like memory lapses, tremors as well as urinary incontinence. 

20 ways to stay healty

To be fit we need to be punctual, follow some routine. There are some rules. These are discussed at below:

1) Awake early morning and walk about 2/3 kilometers. These will keep you fresh.
2) In time of sitting, be straight.
3) Chew very well in time of taking meal. It will help to digest well.
4) Avoid oily and sweetly foods. It will make you bulky.
5) Avoid taking meal once day in week.
6) Eat green vegetables and fruits more and more.
7) Try to walk more and avoid vehicle.
8) Take care of your body.
9) Take care of hair , keep these clean.
10) Do yoga for at least 10 minutes, it will help you get mental peach.
11) Never be angry.
12) Have sufficient and deep sleep everyday.
13) Drink lots of water.
14) Wear dress according to your personality.
15) Speak carefully, so that nobody get hurtled by your word.

Want to fell sexy ?

- One of the easiest things to do is to spray on your favourite perfume. A whiff of something that you really like will turn on your senses.

- When was the last time you gave yourself an impulsive makeover? Get out and gift yourself a cool, new haircut, colour your hair or simply get some cool highlights.

- Sometimes a relaxing warm shower can do wonders for your mood. Add some candles and scented oils and you're set!

- Don't save that sexy ling foreric a special occasion - wear it today!

- Looking great all the time isn't possible. But sometimes, it is okay to spend time to pamper yourself with a massage or a parlour visit not just when you're heading out to a party. Treat yourself without waiting for an occasion.

- Some experts say that women also feel sexier when they spend time getting ready - waxing, straightening or styling their hair, and by exercising religiously, wearing sexy dresses and exquisite jewellery.

- When you have kids, priorities change. But don't let the spark go out of your relationship. Go for a trip with your partner sans the kids. Even if it's just for a day, being alone with each other will make you feel great.

Having Healthy Skin

Here are a few tips to aid your skin health
- It's cliched, the most popular and common advice that you get from people. Yet, drinking lots of water is perhaps the most workable way to keep skin healthy and glowing.
- Squeeze half a lemon and add to warm water with honey. Consume this on an empty stomach everyday. Besides other benefits, this also purifies the blood.
- If you have oily skin, apply a pack of multani mitti mixed with rose water. This not just cleanses the skin but also absorbs excess oil and keeps your skin neat.
- To remove blemishes/scars on your skin make a pack of tomato pulp, haldi, curd and besan. This acts as a natural scrub.
- For a natural bleach, rub lemon peel with honey on the skin and wash off after few minutes.
- Dry orange pill, grind and make a powder. Apply this with water on the face for a glowing skin.
- A pack of corn flour and curd applied everyday helps keep the skin clean.
- If you are going out in the sun, make sure you use an umbrella to shield yourself from the harmful effects of the sun rays.
- If you have a dry skin, massage your face with almond or vitamin e oil to keep your skin nourished

Being Professional

Some major aspects of professional behavior are listed below:
Respect for others

Showing others respect is the basis of all professional behaviour. It includes:

§        Being courteous and having good manners

§        Being punctual

§        Keeping confidential details confidential

§        Being fair in all dealings

§        Keeping personal opinions of people private

§        Doing what needs to be done, not leaving it for others to do

§        Acceptance of constructive criticism

§        Being fair and gentle when giving feedback

§        Dealing with sensitive issues privately

§        Make allowances for other’s mistakes

§        Listen to others

§        Apologise for any errors or misunderstandings

§        Speak clearly and in language others can easily understand

Responsibility and integrity:

This is where you must take care of yourself and present yourself in order to gain others’ trust and respect.

Responsibility for work:

§        Honesty is crucial – avoid even the smallest of lies at all costs

§        If you commit to something, then follow through with it

§        If you are delayed, let the other person know as soon as possible

§        Always be respectful about competing businesses/people – point out your benefits rather than their faults

§        Be prepared before meetings and when presenting reports and the like

§        Ensure you have made yourself clear to avoid any miscommunication

§        Avoid conflicts of interest

§        Be impartial – keep personal bias and intolerances out of the business world

§        Be reliable and dependable

§        Take appropriate actions, rather than trying to hurt someone or their business when you feel wronged

§        Ensure you present yourself pleasantly with good hygiene and appropriate dress codes.

§        Pay for services and products promptly, whatever the cost to yourself

§        Demonstrate self-control and avoid public arguments and disagreements

§        Commitment to Quality

 

3 meals a day, a better way to diet

A new U.S. study has revealed that eating three meals a day is a better strategy to burn some fat rather than grazing on several mini meals.

Researchers from Purdue University in Indiana revealed that obese men on low-calorie, high-protein diets felt more satisfied and less hungry when they ate three times a day in comparison to six times a day.

There is a widespread perception that it's better to eat little meals more often.

"These mini-meals everyone is talking about don't seem to be as beneficial as far as appetite control," the Daily Mail quoted Heather Leidy, lead researcher, as saying.

The researchers randomly assigned 27 overweight men to eat either a high-protein diet or a normal-protein diet for 12 weeks.

The men either ate their assigned diet in three meals spaced five hours apart, or in six meals eaten every two hours, for three days in a row. The study participants then switched to the other eating pattern for an additional three consecutive days.

While eating frequency didn't influence appetite in the men on the normal-protein diet, the researchers did find that men in the high protein group felt fuller in the evening and late at night after eating just three meals a day.

"We very clearly want people to know that this is not an Atkins-style diet. You're still getting an adequate amount of fibre and fruits and vegetables with these diets," Leidy informed further.

Late nights making you fat

The experts advise you to sleep off those extra kilos. Does it get any easier than that? If you think this is too good to be true, read on as we back up the claims with solid scientific facts.

The link between sleep and weight
Sleep deprivation plays havoc with the hormones. The hormone Ghrelin is responsible for hunger pangs while another hormone, Leptin, tells your brain when it's time to stop. When you don't get enough shut-eye, your Ghrelin levels increase and Leptin levels decrease. The result - an increased craving for food and a feeling of not being satiated despite eating more than you normally do!

Secondly, the growth hormone is secreted, for the most part, during the first round of sleep or the slow-wave sleep. This hormone plays a very important role in body weight as it controls the body's proportion of muscle and fat. When you don't get proper sleep, you secrete less of this hormone. In fact, just one week of sleep deprivation reduces the production of the growth hormone significantly. And low levels of growth hormone equal more fat. Also, as we age, the time we spend in deep sleep reduces, which translates to reduced growth hormone production. Add to that reduced hours of sleep and you significantly increase your chances of weight gain.

Also, a good restful sleep has the ability to de-stress the mind and body. Lack of sleep tends to cause physical stress. This leads to excessive production of the stress hormone Cortisol, which in turn stimulates the production of glucose in excess. And this little extra is then converted into fat.

Sleep deprivation puts your body in starvation mode
Sleep deprived people tend to opt for high calorie sweets, salty and starchy foods to snack on. That's because sleep deprivation stimulates the cells to shout out for more food. Want to beat those hunger pangs? Go to bed!

Sleep deprivation and sluggishness go hand in hand
When you sleep less, you are low on energy and as a result you are less likely to be physically active. In fact, even small non-exercise related activities like standing instead of sitting or simply fidgeting are significantly reduced. As a result you burn fewer calories. Also when the body senses low energy levels, it reacts by hoarding calories as fat, thereby making weight loss difficult.

How many hours of sleep do I need?
If you are unsure how many hours you need, experiment, when you have the luxury to, by sleeping as much as you want for four nights in a row. Record how many hours you sleep on the fourth night. The hours of sleep you received that night will be the approximate number of hours you should try to get every night. That's because by the fourth night your body is refreshed and your body clock will reach its natural rhythm.

What if I sleep less to exercise more?
The American Thoracic Society International Conference recently held in San Diego, California reported the following in a study - Women who don't get much sleep, up to five hours each night, are much more likely to have put on 33 lbs (15 kilos) over a 16 year period. This is 30 per cent more likely when compared to the women who managed to get seven hours sleep each night.

1. What surprised the researchers was that sleeping patterns had a much greater influence on women's long-term weight than eating habits or physical activity.

2. At the start of the study, the women who slept up to five hours a night weighed 5.4 pounds more than those who got seven hours or more. They also put on 1.6 pounds more each year than the good sleepers.

3. The 1.6 pounds extra per year may not sound like much, but multiply this number by ten and you have a sizeable weight gap. Imagine what the difference would be over 20 or 30 years!

4. However, having the best sleep every night and a terrible diet will not make you lose weight. Make sure that your daily food intake includes 25-30 per cent protein, 45-55 per cent complex carbohydrates, 15-20 per cent essential fatty acids. Secondly, make sure you are on an effective exercise program, 4-5 times a week.

For a good night's sleep
Don't go to bed hungry : While this does not mean that you should have a heavy snack at bedtime, it does suggest that a light snack, rich in sleep-inducing amino acid tryptophan, can help.

Exercise at least three hours before bedtime : Physical activity contributes to the body's need for sleep. But exercising too close to bedtime can actually prevent sleep because exercise raises the body's metabolism and alertness level.

Take a warm bath an hour before bedtime : Your body temperature will slowly drop after you get out of the tub making you feel tired.

Keep your days active : Resist the temptation of nap so that your body will be ready for a restful sleep at night.

Internet and Phones affect eating habits

A new study has shed light on how new-media technology, including the Internet and smart phones, are changing college students' eating habits and their relationship to food .

The findings by Rochester Institute of Technology indicate that individuals are more likely to have meals while sitting at the computer than at the kitchen table, and that they use social media as the main avenue to obtain recipe and nutritional information.

"I sought to investigate how the explosion of new media is changing traditional notions of meals and how this is transforming human interaction," noted Madeline Varno, a senior communications major at RIT and principle author of the study.

"As opposed to their parents or grandparents, college students do not see meals as a central activity in and of itself, either for enjoyment or communication. In fact none of the respondents I interviewed even had a kitchen table."

Varno conducted an extensive survey of college students at RIT, which assessed how meals were prepared and eaten, how students interacted with others during meals and how they obtained information about nutrition, potential food choices and recipes. It also assessed the importance of meals in students' social lives.

"Eating is now just one of several activities being multitasked at once, all of which generally involve computers and smart phones, including surfing the Web, communicating with friends via Facebook and doing homework," she continued.

"This does not mean that students are any less social; in fact, they are often interacting with more people than if they were sitting in a dining room, but the method of that socialization is now directly connected to new media."

Varno also found that people were more likely to ask friends on Facebook or Twitter about recipes than consult a cookbook and often used social media to assess the relevance and validity of food and nutrition information.

"While some respondents expressed concern at the sheer volume of food information available online, they also indicated that the use of Facebook and Twitter to quickly validate data made them feel more informed about making the right choices," added Varno.

10 things a woman should know

We list 10 things every woman should know

1. Calling you does not mean we are hitting on you
Most men are left wondering that why's it that just because he called you, you assumed he wants you to fill in the post of his girlfriend. He may actually just want to hang out with you.

2. You are much prettier without all that makeup
Your basic foundation and kajal is fine, but layers upon layers of makeup only makes you unappealing to your guy. So keep it simple.

3. When you act giggly, it's seriously embarrassing
When you spot your gang of girls while you are out with your boyfriend, don't squeal and go giggly or jump up and down. Most men find it extremely childish.

4. Gossiping, whispering and writing notes makes you look shallow
When you pass notes or whisper when you and your friends are sitting at a table along with others makes it seem like you are still in your classroom.

5. Boys worry about what you think of their hair, skin, weight and clothes
Do tell your boyfriend if you think his new haircut makes him look cute or if his favourite T-shirt needs to be done away with.

6. PMS is no excuse to be mean
Yes, men do understand that every month you are likely to get crabby for a few days, but that's not reason enough to be mean and cranky all the time.

7. Talking about your butt is boring
It's a known fact that no boyfriend - who doesn't want to be dumped - will ever tell his girfriend that she is looking fat. So no in point discussing, arguing and then discussing some more, about weight issues with your boyfriend.

8. Tight clothes make you look sort of desperate and insecure
You may be in shape but anything that amounts to too much skin show is not going to be appreciated by your boyfriend. Don't keep showing how desperate you are. It can be a big put off if the guy is serious about you.

9. Most boys are looking for the right girl
It's not just women who are looking for Mr Right, but boys are looking out for their Miss Perfect too. So don't be scared to play the love game.

10. If you like him, just tell him
Don't pretend to ignore him and then cry when he asks another girl out for dinner. If he's interested in you, and if you feel the same way then respond. Don't keep the guy waiting too long.

Eat right for a glowing skin

Most of us would like to have glowing skin, especially as we get older. The good news is that one doesn't have to wait until summer to catch some healthy sun rays. A recent research suggests that tucking into vegetables and fruits gives you a healthy glow and makes you more attractive than through a suntan. The study, led by Dr Ian Stephen at The University of Nottingham, showed that people who eat more portions of fruit and vegetables per day have a more golden complexion, thanks to carotenoids.

Dr Jamuna Pai, cosmetic physician, says, "Plants are packed with the goodness of high-quality nutrients, which are beneficial for immunity and skin repair. Plant foods contain thousands of other compounds in addition to complex carbohydrates, proteins, fats, vitamins and minerals that are known as phytonutrients, which are beneficial to humans."

For a healthy, natural glow, a daily minimum intake of five portions of fruit and vegetables is a must. Proper nutrition comes from a healthy diet. Dr Eileen Canday, chief dietician, Breach Candy Hospital, Mumbai, suggests, "Colour your food with red, orange green, white and purple. If you have pink grapefruits, watermelons or red tomatoes, you are consuming lycopene. Besides, berries and grapes also give you red-purple anthocyanins and polyphenols. If orange makes you feel good, then freak out on carrots, mangoes or pumpkins rich in B- carotene. White is the colour of onions and garlic, which contain flavonoids."

Mickey Mehta, holistic fitness guru, warns, "Don't neglect your veggies as it is because of them that you are flaunting your silky tresses or youthful complexion. Vegetables not only add colour to your skin making it porcelain-like, but also help in cleansing your system."

Do your skin and body a favour and only eat fresh foods. Fresh fruits in summer like plums, peaches or nectarines are rich sources of phytonutrients and antioxidants, says homeopath Dr Shreepad Khedekar. Dark green leafy vegetables like spinach are the main source of antioxidants. Eat carrots, tomatoes, sweet potato, kale, broccoli, spinach and red peppers.

Being Smart

1) Set short goal:
To achieve goal, make it into short goals and with short time. Finish each within time slot.

2) Be communicative:
Be well communicative. keep in touch with other people. Talk with them in some times of intervals.

3) Be up to date:
Read newspaper daily and watch news. Have knowledge of current affairs.

4) Be nice to people: 
Care about the well being of others. Sometimes people don't realize if another person is hurting or sad. Look at their faces and in their eyes when you talk to them.

5) Exercise your mind: 
Learn how to solve the Rubik's cube. It is easier than it appears if you learn tricks in visualizing the cube's geometry.


6) Work on your vocabulary: 
Read good books, try to use a few definitions from the dictionary each day, or subscribe to a "word-of-the-day" service on-line.

7) Read good books:
They will make you both appear and be smarter. Reading really is fun and your mind will grow. Keep your reading diverse by reading books of all genres including non-fiction. Make sure the books are interesting to you.