#Habits

The Whys and Hows

Ditch the Sugar, Keep the Sweetness: Nature’s Best Sugar Alternatives!

Who doesn’t love a little sweetness in life? From a warm cup of tea to a decadent dessert, sugar has been our go-to indulgence for centuries. But here's the bitter truth, refined sugar isn't as sweet to our health as it is to our taste buds. Linked to obesity, diabetes, heart disease, and even premature aging, sugar is one of the biggest culprits behind modern-day health issues.But don’t worry! The universe of natural sweeteners has got your back. These alternatives not only satisfy your sweet tooth but also nourish your body. So, let’s dive into the world of natural sugar substitutes that are as good for you as they are for your taste buds!The Dark Side of Refined SugarRefined sugar may make your coffee taste great, but it wreaks havoc on your health. It causes blood sugar spikes, leading to energy crashes and cravings. Over time, it increases the risk of Type 2 diabetes, contributes to weight gain, weakens the immune system, and even speeds up aging by breaking down collagen in the skin. Not to mention, sugar is addictive! Research shows it triggers the same pleasure centers in the brain as drugs, making it hard to quit. But don’t worry, breaking free from sugar doesn’t mean giving up on sweetness, just choosing a better source.Sweet, But Smarter: Tastier and Guilt-Free SwapsNature has blessed us with a variety of delicious and nutritious sugar substitutes that can make your life sweeter without the guilt. Let’s meet the top contenders:1. Jaggery – The Golden Elixir of SweetnessA staple in Indian households, jaggery (or ‘gur’) is made from sugarcane or palm sap, but unlike refined sugar, it retains all the essential minerals like iron, magnesium, and potassium. This unrefined delight boosts digestion, detoxifies the liver, and even helps combat anemia. Plus, its deep, caramel-like flavor adds a delicious twist to desserts, tea, and even traditional sweets.How to use: Swap sugar for jaggery in baking and even energy bars for a rich, earthy sweetness.2. Dates – Nature’s CandyEver tried biting into a plump, juicy date? These little gems are naturally sweet, packed with fiber, and full of antioxidants that help fight inflammation. Unlike sugar, dates provide sustained energy rather than a quick crash, making them perfect for athletes or anyone needing an energy boost.How to use: Blend dates into smoothies, chop them into oatmeal, or make a paste and use it in cakes and brownies.3. Honey – Liquid Gold for Your HealthRaw honey is a powerhouse of antioxidants, enzymes, and antibacterial properties. It’s known to soothe sore throats, boost immunity, and even improve digestion. The best part? It tastes divine! But be sure to go for raw, unprocessed honey to reap all the benefits.How to use: Drizzle it over toast, stir it into herbal teas, or add it to homemade salad dressings.4. Coconut Sugar – The Low-Glycemic StarExtracted from coconut palm sap, coconut sugar is a fantastic alternative to refined sugar. It has a lower glycemic index, which means it won’t spike your blood sugar as much. It also contains small amounts of iron, zinc, calcium, and potassium, making it a slightly more nutritious option.How to use: Use it 1:1 as a replacement for white sugar in cookies, cakes, or even coffee.5. Maple Syrup – The Sweet Sap of NatureStraight from the maple tree, this delicious syrup is rich in antioxidants and contains essential minerals like manganese and zinc. It also has a unique caramel-vanilla flavor that elevates both sweet and savory dishes.How to use: Pour it over pancakes, mix it into yogurt, or use it as a glaze for roasted veggies.Sweet Swaps for a Healthier YouDitching sugar doesn’t mean giving up on delicious treats. The key is to replace refined sugar with these natural sweeteners to add both flavor and nutrition to your meals. Here are some easy swaps:Bake with dates or coconut sugar instead of refined white sugar.Sweeten homemade chocolates with jaggery instead of artificial sweeteners.Make energy balls with dates, nuts, and coconut for a healthy snack.Time for a sweet upgrade!By making this simple switch, you’re not just cutting down on empty calories, you’re nourishing your body with essential minerals, antioxidants, and natural energy boosters. These wholesome alternatives don’t just sweeten your food; they enhance digestion, improve heart health, and even support glowing skin. So, why settle for a quick sugar rush when you can enjoy lasting vitality with nature’s finest sweeteners? After all, life is sweet, so let’s keep it naturally delicious!

19 Apr 2025

The Whys and Hows

What Happens if You Consume Amla on a Daily Basis?

Indian gooseberry, or amla, is a little green fruit that is well-known for its medicinal properties. Amla is high in dietary fiber, antioxidants, and vitamin C. It also helps with digestion, immune system support, and healthy skin and hair. It has been used traditionally in Ayurvedic medicine, where it is thought to have anti-inflammatory qualities and assist control of cholesterol and blood sugar levels. Amla is a versatile ingredient in many different cuisines since it can be eaten fresh, as a juice, or as a powder. Due to its many health advantages, amla is a widely used as a supplement to improve general health and vigor. Because amla (Indian gooseberry) has a rich nutrient profile, eating it regularly can have many positive health effects. And when you routinely eat it, your body could experience the following effects.Rich Source of Vitamin C: Amla is among the best foods for obtaining vitamin C, which is essential for collagen synthesis, immune system health, and skin appearance. Eating it on a daily basis can help increase skin suppleness and strengthen your immune system.Antioxidant Properties: The abundance of antioxidants in amla helps the body fight oxidative stress. By neutralizing free radicals, this can lower the risk of chronic illnesses and slow down the aging process.Better Digestion: Amla stimulates the formation of gastric juices, which can help with digestion. Because of its high fiber content, it is also believed to treat constipation and enhance gut health.(Category: Google Images) Heart Health: Consuming amla on a regular basis may help reduce cholesterol and enhance heart health. Additionally, it can promote general cardiovascular health due to its anti-inflammatory qualities.Weight Management: Amla's ability to increase metabolism and decrease hunger may help with weight management. It is advantageous for diabetics because it can also aid in blood sugar regulation.Benefits for Hair and Skin: Amla's capacity to fortify hair follicles and encourage hair growth makes it a popular ingredient in hair care products. Its vitamin C content might also lessen aging signs and enhance skin health.We grew up hearing stories and anecdotes about amla and how our mothers and grandmothers cooked various treats out of it so that we could consume it. Because of its sour and bitter flavor, amla might be a bit difficult to eat ~ but I feel that's the fun in it. It's crucial to eat it in moderation and as a component of a healthy, balanced diet. If you have any special health concerns or problems, always seek the advice of a healthcare expert.

13 Sep 2024

The Whys and Hows

Avocado Oil : Uncover It’s Unknown Secret Advantages

The popularity of avocado oil has increased recently as more individuals become aware of the advantages of including healthy fat sources in their diets. Avocado oil has a number of potential health benefits. It is a good source of fatty acids, which are known to promote and shield heart health. Carotenoids and vitamin E are two more anti-inflammatory and antioxidant components found in avocado oil. In addition to being nutrient-dense, avocado oil can be utilized in a variety of ways to make delectable, heart-healthy meals and is safe to use in high-heat cooking.Breaking Down the Health Promoting Proportions ~ (Source: Google Images) Monounsaturated fatty acids (MUFA), a kind of fat molecules that can help decrease LDL cholesterol, are abundant in avocado oil. 71% of monounsaturated fatty acids (MUFA), 13% of polyunsaturated fatty acids (PUFA), and 16% of saturated fatty acids (SFA) are found in avocado oil. Monounsaturated fat-rich diets have been linked to a number of health advantages, including the prevention of diseases like heart disease. People who consumed MUFAs from plant sources had a considerably lower risk of dying from cancer and heart disease, according to a study that contained data on over 93,000 individuals. The same study demonstrated a substantial reduction in the overall risk of mortality when substituting MUFAs and SFAs from animal sources with a similar caloric intake of MUFAs from plant sources. Additional studies demonstrate a considerable reduction in the risk of heart disease when MUFAs from plant foods are substituted for SFAs, trans fats, or refined carbs. Additionally, oleic acid, one of the primary fats in avocado oil, may maintain a healthy body weight by controlling energy expenditure and hunger as well as decreasing belly fat.Of course, a Reliable Vitamin E Source ~(Source: Google Images ) One nutrient that is essential to the body is vitamin E. It works as a potent antioxidant, shielding cells from oxidative damage that could otherwise result in illness. The nutrient also has a role in other metabolic processes, cellular communication, and immunological function.Studies reveal that around seven milligrams (mg) or 47% of the Daily Value (DV) of vitamin E can be obtained from a two-tablespoon intake of avocado oil. However, the processing avocado oil undergoes before it is sold in grocery stores can affect its vitamin E content. Advice on How to Use Avocado Oil ~ Avocado oil is a multipurpose lipid that works well in baking and cooking. The smoke point of avocado oil varies with variety. The smoke point of refined avocado oil is 520°F, whereas that of unrefined avocado oil is approximately 482°F. Avocado oil can be utilized for higher-heat cooking techniques like frying due to its high smoke point. Avocado oil that hasn't been refined can also be used to produce dressings and sauces. Here are some great ways to use avocado oil:- Whip up homemade marinades and salad dressings with the rich, buttery flavor of avocado oil.- Drizzle unrefined avocado oil over pastas, roasted vegetables, or grain-based dishes for a delicious finishing touch.- Cook meats, eggs, seafood, and veggies using avocado oil, which has a high smoke point and works well for sautéing or frying.- Swap butter for avocado oil in recipes for muffins, breads, and other baked goods for a healthier, plant-based alternative.- Store your avocado oil properly—it lasts up to 210 days at room temperature. To protect it from light and heat, opt for oils in dark glass or metal containers, and keep them in a cool, dark place to maintain freshness.‘The real secret to guacamole is that you use exactly the elements that you need, which are cilantro, onion, tomato, and jalapenos. And, of course, avocado." ~Demian Bichir

11 Sep 2024

The Whys and Hows

Tamarind: The Zesty Hero of Your Health and Beauty Routine!

The ubiquitous tomato is a staple in many Asian cuisines. It is well renowned for adding a touch of tanginess to your favorite recipes with its sweet and sour flavor. For those who enjoy a tart and sweet combination, biting into a tamarind fruit is pure ecstasy. The benefits of tamarinds, nevertheless, might not be as well known. The tamarind tree is native to Africa, but it is now found in many tropical climates. In addition to its distinct flavor, it offers many advantages. Rich in nutrients, it has been utilized for its therapeutic qualities since ancient times. Health problems like sunstrokes, sore throats, and constipation have all been treated with it. It has also been incorporated into skincare and hair care regimens recently. Continue reading to discover the many advantages of tamarind.What is Tamarind?Although the tamarind tree is native to Africa, it has long been used in many different kinds of food and cultures. The tamarind fruit is frequently seen as a legume since it grows on trees in structures resembling pods. It features a seed in the center and a texture quite similar to a date. Usually, the flesh is devoured because it has an acidic taste. It is possible to find the shell deseeded and prepared for use in markets because it is thin and simple to remove. The pulp of the fruit, which is renowned for its acidity, is so good that it may be consumed raw with salt and sugar. In a variety of recipes, the fruit with removed seeds can be utilized either raw or ripe. Modern research is now looking into the medicinal values this plant provides. So here are some benefits of tamarind for you to consider. Helps to Lighten and Exfoliate Skin ~For many years, mango pulp has been a staple in skin care regimens. Because it includes alpha-hydroxy acids (AHAs), it can be used as a scrub to give you lighter, smoother skin. Tamarind contains the AHAs tartaric, lactic, malic, and citric acids. Tamarind juice is a great way to exfoliate your skin and achieve bright, spotless skin. It also has pectin and inverted sugar, which moisturize and revitalize your skin, in addition to these AHAs. It is also known that vitamin C and antioxidants can delay the onset of aging!The Capacity to Aid Weight Management ~(Source: Google Images) These days, losing weight and being obese are big issues. Tamarind can make a huge difference in your weight loss efforts. Metabolic problems, renal, liver, and heart issues have all been related to obesity. Tamarind can help control weight because it lowers bad cholesterol while raising good cholesterol, according to certain rat studies. Rats fed a high-fat diet were given tamarind extract. After receiving tamarind extract for ten weeks, the rats' body weight began to decrease. The hydroxy citric acid, or HCA, in tamarind, inhibits the enzyme that causes your body to retain fat.Helps Relieve Digestive Issues ~Regular tamarind consumption increases bile production, which facilitates faster and more effective digestion. Because of its high fiber content, it facilitates bowel motions and gives your stool more volume. Tamarind's high malic and tartaric acid content has led to its use as a laxative since ancient times. Potassium bitartrate and other components found in intamada are also excellent at relieving constipation. Abdominal pain can also result from constipation and diarrhea, but it can be successfully treated with tamarind bark and root extracts.Helps Mitigate Liver Injury ~Your liver may be indirectly impacted when you experience inflammation in your body. Studies conducted on arthritic rats have shown that liver oxidative stress was decreased by tamarind extract use. Tamarind's active procyanidins protect the liver from damage caused by free radicals. Tamarind is a great source of copper, manganese, selenium, nickel, and iron, among other minerals that aid in lowering oxidative stress in the body. Tamarind's vitamin E and selenium shield the liver's lipid reserves from damage by free radicals.Boosts Heart Health ~(Source: Google Images) Blood pressure control has also been successfully assisted by the tamarind fruit. Because of its high fiber content, it aids in the body's decrease of LDL, or bad cholesterol. Additionally, it has a lot of potassium, which helps to lower blood pressure and keep it at a healthy level. At 15 mg/kg body weight, tamarind pulp consumption has been linked to a decrease in diastolic blood pressure. Research conducted on animals has demonstrated the efficacy of tamarind's anti-atherosclerotic properties. As a result, it is thought to have a strong chance of reducing the risk of atherosclerosis, or artery blockage, in people as well.Managing Blood Sugar Levels ~Carb-blocking qualities found in tamarind pulp facilitate the body's absorption of carbs. Patients with diabetes would thus have lower blood glucose levels following their meal as a result of this. Studies conducted on animals have also shown that tamarind can counteract hypoglycemia, even in rats with severe diabetes. Diabetes is mostly caused by inflammation of the pancreatic cells that make insulin. Because of its anti-inflammatory qualities, the pancreas is shielded from inflammatory damage.Good for Your Eyes ~Additionally, eye drops that aid in the treatment of conjunctivitis are made with the help of tamarind. Additionally, these eye drops can be used to address problems including dry eyes. These were the old remedies for eye-related problems. But since eyes are delicate, it might be prudent to speak with a doctor before using these eye drops.(Source: Google Images) Good for your hair ~Because the tamarind fruit is high in nutrients, it could work well as a hair care product. You can strengthen your hair and encourage follicle growth by rubbing tamarind juice onto your scalp. Tamarind's vitamin C may also aid in shielding your hair from the sun's damaging UV rays. Your hair may also have a natural shine after using a tamarind rinse. These tamarind benefits should be enough to convince you to include it in your diet if you're searching for a highly nutritious ingredient to improve your general health.

13 Aug 2024

The Whys and Hows

The Benefits of Drinking Fenugreek ( methi) Water.

Your body weight is determined in large part by what you consume first thing in the morning. Why? Since your stomach is empty at this time of day, having a nutritious meal might aid in metabolism and digestion. Therefore, search for food that is high in vitamins and minerals and packed with nutrients if you want to lose those excess pounds. And methi seed water—what could be better? Yes, when taken first thing in the morning on an empty stomach, fenugreek water may do all of these things. Methi, also known as fenugreek, seeds are a superfood with many amazing health benefits and a wide range of applications that are a staple in practically every Indian household. All of this is made possible by the plant's therapeutic qualities as well as other vital elements including calcium, iron, manganese, folic acid, riboflavin, copper, potassium, calcium, and vitamins A, B6, C, and K. HISTORY OF FENUGREEK Common Name: Methi Seeds Scientific Name: Trigonella foenum-graecum Other Names: Bird's Foot, Bockshornklee, Greek Grass Seed Description ~ Fenugreek is an annual plant that belongs to the Fabaceae family. It is used both as an herb and the leaves and seeds of the plant as a spice. The small seeds are yellowish brown and have a slightly bitter taste and strong aroma. The use of fenugreek dates back six thousand years. Based on the findings, archaeologists believe that this spice was used as early as 4000 when the remains of this herb were found at Tell Halal in Iraq. Fenugreek was considered a medicine and was used for this purpose by the ancient Egyptians. They believed that fenugreek could heal burns and induce childbirth. They also used it for mummification. The Greek physician Hippocrates used it as a sedative herb. Other ancient Greeks used fenugreek to treat infections. The ancient Romans used it to treat fevers and respiratory and intestinal problems. They also used it to heal wounds. During the first Jewish-Roman war, fenugreek was mixed with boiling oil. This mixture was used to prevent invaders from entering the city. Fenugreek is often served as a side dish during Rosh Hashana. Eating fenugreek is believed to be a symbol of increased blessings in the coming year. India is currently the leading producer of fenugreek in the world, followed by Nepal, Pakistan, Bangladesh, the Mediterranean region, and Argentina. Clinical uses ~ Fenugreek is a very common ingredient in Indian cuisine. Fenugreek seeds are used to make pickles, curry powders, and pastes. This spice is often used in chutneys, stews, spice rubs, and spreads. It is also an ingredient in sweets in Indian and Middle Eastern recipes. Due to the unique aroma of fenugreek, it can be used as a substitute for maple syrup or vanilla. Methi water for shrinking body weight~ Methi water is suitable for consumption by everybody. This herb helps speed up weight reduction by improving metabolism and boosting digestion, which makes it easier to lose weight. Furthermore, Jaiswal states that "drinking fenugreek seed water on an empty stomach every day is the best way to boost your metabolism, which ultimately aids in weight loss." It has a ton of natural fibers that will help reduce your need for calories and help you feel fuller for longer. Overall, you may eat less and lose weight since fenugreek seeds burn belly fat and help you feel full. Besides weight loss, here are four more benefits of Fenugreek water : Fenugreek has several health benefits. Alternative medicine can work wonders for the most severe and common ailments. Methi or fenugreek seeds are one such ingredient that can also be used to improve our health. Jaiswal says, "These amber-colored seeds are not only great for flavoring foods; Ayurveda often uses them to create potions and combinations that treat common ailments." It contains soluble fiber. When consumed in the morning after soaking overnight and on an empty stomach, it lowers cholesterol, especially LDL, regulates blood sugar, and aids weight loss by suppressing appetite. 1. Great for skin: Fenugreek seeds water can improve your skin because it helps in digestion and removes toxins. Methi seeds contain vitamins K and C which help in getting rid of skin imperfections like acne and dark circles. 2. Reduces Menstrual Cramps: The anti-inflammatory properties of methamphetamines help relieve menstrual cramps and other conditions related to the menstrual cycle. Because it contains alkaloids, scientists believe it reduces pain. 3. Increases milk production in newborn mothers: Fenugreek seeds are often used to increase milk production in newborns. It contains phytoestrogen, which helps lactating women produce more milk. Consuming fenugreek water or tea increases milk production and contributes to the weight of the newborn. 4. Blood Sugar Control: Methi seeds work wonders in controlling and preventing diabetes. It helps increase insulin action and sensitivity, which lowers blood sugar. Takeaway~ Methi Dana offers many benefits when taken on an empty stomach. They are undoubtedly one of the many gifts that Mother Nature has given us. However, it's important to test for allergies and other problems before adding them to your diet.

8 Mar 2024

The Whys and Hows

Boost Up Your Hydration Game!

While the most popular method of hydration is undoubtedly drinking water, you may also keep hydrated by eating fruits and vegetables and consuming other liquids like smoothies and broths. In addition to drinking water, there are other ways to meet your hydration needs. Maintaining proper hydration is one of the finest things you can do for your general health. Maintaining hydration can enhance physical performance. Now that you're well on your way to hydrating deliciously, let's dive into some of the most hydrating fruits available; Apple: The old saying, "apple a day" may have more to do with this fruit's high water content than with its vitamins, minerals, or fiber content. Apples are 85% water, which makes them incredibly filling and refreshing—the perfect snack. Mango: With an 83% water content, this tropical favorite will help you reach your daily fluid objectives.Mangoes are abundant in vitamin C, along with vitamins A and B6, which support immune, eye, and brain health, just like many of their fellow hydrating fruits. Pears: The simple pear has numerous health benefits, including fiber, potassium, copper, vitamin C, and folate. These nutrients support the proper development, repair, and digestion of our bodies. It should come as no surprise that these fruits are also excellent providers of water. At 88%, the Asian pear has the highest water content of any pear type. Asian pears are more fulfilling than regular anjou or bartlett pears, despite not being as common. Additionally, because it isn't excessively sweet, it pairs well with savory foods like soups, marinades, slaws, and flatbreads. Watermelon: This fruit's name and obvious juiciness give it away. In addition to being rich in plant-based components and immune-boosting vitamin C, delicious pink watermelon is frequently regarded as one of the most hydrating fruits because it can contain up to 91% water. While there's nothing quite like savoring a wedge of watermelon on a sweltering day, this summertime staple also tastes well in savory salads and other surprising meals. Pineapple: Pineapples should be on the list because they can have up to 86% water in their whole.sixteen In addition to being a great source of water, pineapples are also a great source of vitamin C—just one cup provides more than 100% of your daily requirement—which supports a strong immune system. All Kind of Berries: Because their skins and seeds are so noticeable, almost all berry varieties will provide you with significant levels of fiber. They also help you achieve your daily hydration objectives. With up to 91% water content, strawberries are the most hydrating berry, closely followed by blackberries (88%). Blueberries and raspberries both rank 84% and 86% water on the list.Cranberries also receive recognition here because of their propensity to be high in water content. A range of healthful, high-water fruits and vegetables may make hydration appear (and taste) lot more inviting than a boring old glass of H20. Ironically, although each season calls for us to increase our hydration levels, it also offers a plethora of tasty, hydrating, and seasonally appropriate vegetable selections, particularly fruits.You can have physical and mental ill effects from even minor dehydration. Make sure you consume plenty of water each day. It's among the best things you can do to improve your general well-being!

28 Oct 2023

The Whys and Hows

New Ways to Reuse Plastic At Home

One of the materials we use the most frequently on a daily basis, plastic has a significant negative influence on the environment. Everything from packaging to clothing to furniture uses it. Regrettably, it also contributes significantly to pollution and harm to the environment. It takes hundreds of years to degrade and, if improperly recycled, can seriously pollute the environment. Because of this, we must understand how to properly reuse and recycle plastic to lessen its detrimental impacts on the environment. Donate plastic things: As an alternative to tossing away plastic products that are still in good shape, think about donating them to a nearby charity or thrift shop. Keep in mind that the greatest strategy to reduce plastic waste is to consume fewer single-use plastic items and recycle as much as you can. Use reusable plastic containers: Invest in reusable plastic bags or containers made of sturdy materials like silicone, glass, or stainless steel rather than using disposable ones. Make planters out of plastic bottles: Remove the cap from a plastic container, fill it with soil, then plant seeds inside. Utilize your existing plastic bags as garbage liners rather than purchasing new ones to line your trash cans. Create plastic crafts: Use throwaway bottles, straws, and other materials to create DIY jewelry, pencil holders, and bird feeders Zero-waste Lifestyle: A zero-waste lifestyle is a practical strategy to lessen the quantity of plastic that pollutes the environment or ends up in landfills. To start, we can educate ourselves on how to properly recycle plastic bottles and other containers. We can also consider purchasing goods made of recycled materials or assist companies that try to use less plastic packaging.

26 Oct 2023

The Whys and Hows

Self-Defence Techniques - Does it Make you a Smarter Person?

The practice of martial arts is an age-old combative tradition that is used for self-defense, competition, and the growth of the body, mind, and soul. The martial arts originated in Sri Lanka more than 3,000 years ago and then extended to China, India, Korea, the West, and the United States. Mind, body, and spirit are connected through martial arts: Training in martial arts is a comprehensive form of physical activity that emphasizes mental, spiritual, and physical conditioning as well as a disciplined approach to fitness. Since obesity is on the rise and people are becoming more health-conscious, we must take care of our physical and mental well-being. Sports and physical activity are, of course, essential components of a healthy lifestyle. Here are four benefits of learning martial arts for your brain- Enhanced emotional well-being: It's important to note that martial arts have been demonstrated to enhance a person's emotional well-being as many scientists are currently researching the connections between psychological well-being and physical health. Purpose in life: Martial arts practitioners frequently experience a sense of calm, self-assurance, and newfound peace with who they are and their life's purpose. Martial arts have become a legitimate option for a workout: Due to its adaptability, martial arts are a well-liked option for practitioners from various spheres of life. It's crucial to keep in mind that during any form of martial arts your body serves as the vehicle for your intellect to carry out the skills from your heart, leading to a healthy amount of physical exhaustion. A Higher sense of self : Challenges enhance your mind in the same way that physical training does for your body. Martial arts can be helpful because they teach you how to recover from failures and how crucial it is to not let life's challenges bring you down. “Fall seven times, stand up eight”. – Japanese Proverb Always keep a constant reminder to yourself that there is no finish line. When you reach one goal, find a new one !

20 Oct 2023

The Whys and Hows

5 Smart Ways to Incorporate Besan Into Your Diabetes Diet

Diabetics frequently need to alter their diets significantly. They must substitute steamed/baked, homemade, nutritious foods for fried, processed, and packaged items. They must pick green or herbal teas over traditional, sweet types and vegetable drinks over fruit juices. The kind of flour they can eat is a significant additional consideration. Although maida or refined flour is frequently used to manufacture a variety of foods, it is deficient in fiber and nutrients and is therefore typically not recommended for diabetics. However, you can still use another type of ordinary flour: gram flour, besan, or chickpea flour. Besan made Cheelas As some diabetics may experience elevated blood sugar levels in the morning, diabetics are frequently encouraged to choose their breakfast wisely. The ideal approach to start your day is with foods that are high in protein, fiber, and nutrients. This is precisely the situation when besan can save the day. It can be easily had for breakfast as a wonderful besan cheela. You can construct a low-calorie stuffing or topping using paneer, vegetables, and spices, or you can eat them simply with chutney. Enjoy wholesome besan kadhi You might wish to make some filling besan kadhi for lunch. There are various besan kadhi variations, but be sure to omit any deep-fried ingredients like pakoras, bhajiyas, or koftas. For a tasty twist, you can choose to add vegetables like bhindi (okra) or methi (fenugreek leaves). Snack on homemade dhoklas: Dhokla is a popular Gujarati dish that is suitable for people with diabetes since it is steamed, rather than fried, and because its basis is besan, not maida. However, watch out when preparing it not to use too much oil or fruit salt. Substitute besan for wheat flour In some recipes, besan is a great substitute for white flour and wheat flour (atta). Additionally, you may combine it with other types of flour, such as whole wheat flour, to give your recipes a basic vitamin update. Consider including besan roti in your diet in addition to your regular rotis and parathas. Use it to make other healthy dishes Besan has historically been a component of many other delicious snacks and entrees. Besan ki sabzi and other related foods come in a variety of flavors. Maharashtrian Zunka Bhakri is a dish that we very strongly advise. It takes only a few minutes to make at home and only needs common ingredients. This article in particular is highlighting the importance of conscious and mindful eating while reflecting on the sustainability and ethical aspects of our food choices.

9 Oct 2023

The Whys and Hows

Dopamine Hormone and How to Play with It!

Are you experiencing mood swings or dopamine is playing with you? Coining the term ‘Dopamine’: Dopamine is a type of neurotransmitter.( Neurotransmitters are chemical messages that your body can't function without,) So, dopamine plays a role in how we feel pleasure. It's a major proportion of our unique human ability to think and strategize. Too much or too little of it can lead to a vast range of issues with your actions. If you are thinking about how to increase the quantity of dopamine, you should possess the following habits for a healthy lifestyle: Get Sufficient sleep regularly Explore your artistic side: listen to music, dance it out, play video games, hit the gym, or simply cook something! Here we are setting ourselves free and just choosing to take out time that you simply love to do! Effectively minimize your stress by various stress defense mechanism However, a vital point to be noted is that engaging in alcohol consumption or recreational drugs also increases the volume of dopamine. This is the reason why this neurotransmitter is closely related to addiction.Finally, it is crucial to say that dopamine is always acting as a ‘motivation provider’ according to which it strives to focus and makes us feel things are interesting. It's a normal human tendency to be doing things because we find them super rewarding.

9 Aug 2023

The Whys and Hows

Worthwhile Influence of Eating Chocolates in Daily Life

Craving a bite? Don't stop and get some! I am here to tell you that you should celebrate your relationship with chocolates with good intentions and no guilt trips. Yes, indeed before establishing a fruity connection with chocolates you should be aware of the resultant healthy impacts on your overall well-being. “You take dark chocolate, you mix it with white milk, and it becomes a delicious drink. That is the chocolate I am talking about.”-Ray Nagin Cherish Your Sweeter Place: According to various readings, it is kind of evident that dark chocolate and many types of choco-driven sweeteners are packed with antioxidants. These types of components are found in plants that combat inflammation and protect against any sort of cell damage. Besides all this, the sweet melodies give value additions to your happiness. Chocolate is profoundly called “Drinks of the Gods” for numerous insightful reasons. Not only are they a package of antioxidants and a mix of minerals but also act as stress busters and cardiovascular support wherein eating dark chocolate in moderation lowers your chances of heart-related diseases. At last a sustainable element for any sort of healthy relationship is to maintain a balanced and positive outlook towards it. Therefore, eat chocolate whenever you can enjoy its essence.

8 Aug 2023

The Whys and Hows

In Good Kilter During Monsoon Season

Rain comes along with contagious smiles on our faces wherein monsoon season brings relief from burning warmth. That being said, when the monsoon arrives we need to pick up the safety knots for a healthy body. The advantages of choosing safe monsoon habits lead to significant changes in one’s life perspective. Therefore, one can lift their immunity. So let’s go through some of the tactics to overcome the changes in your body during monsoon: ● Drinking Gallons of Clean Water- We all drink less water during the rainy season, yet our bodies require hydration to function properly. During the monsoon season, drink only pure, purified water, whether at home or outside. When drinking beverages outside, use only pure water (including ice cubes). To be on the safe side, bring a bottle of water with you ● Increase Vitamin C Intake- Viruses and bacteria grow during the monsoon season. This is the time of year when viral fevers, allergic responses, and other viral infections are common. Similarly, there are more microorganisms in the air than at any other time throughout this period. To be healthy, you must boost your immunity. Increasing your Vitamin C consumption is one of the simplest methods to accomplish this ● Iron those Damp Cloths- It may sound like an odd suggestion, but the monsoon is ideal for mould. Clothes, bedsheets, and linen are commonly stored in closets, wardrobes, and almirahs. These areas remain chilly and begin to become damp when the rains fall. Moulds grow in wet conditions. Because there is rarely enough sunlight to warm your clothes, having them pressed is the next best thing ● Get Enough Sleep- Staying up late working or watching a web series is not a good idea. Getting 7-8 hours of sleep per night boosts immunity and helps to lessen the likelihood of flu and cold-like symptoms that are frequent during the monsoon season ● Ensure Hand Hygiene and Guarantee your Surroundings are Clean- Good hand hygiene destroys practically all microorganisms that may reside on your hands' skin, and as we all know, the number of hazardous germs grows during the monsoon

8 Aug 2023

The Whys and Hows

A Move Towards an Empathetic Lifestyle

Have you ever been told that you're "too sensitive" or "shouldn't think so much," especially by people you believe are insensitive or should think more? There is no formal diagnosis for Hyper Sensitive Person (HSP), and being an HSP does not suggest that you have a mental illness. High sensitivity is a personality attribute that is characterized by heightened sensitivity to both positive and negative influences. Impact of Being an HSP: An HSP (Hyper Sensitive Person) might be easily upset by individuals who mean no harm and are trying to be nice. It's also simple to overreact to everyday difficulties or relationship issues. Being an HSP (Hyper Sensitive Person) does not require you to imagine negative causes that do not exist. It's just that you're more aware of them. Alternatively, you may be more strongly influenced by adverse circumstances, which is not always an indication of weakness. Highly sensitive people are frequently profoundly influenced by the emotions they witness around them. You go above and beyond for others' emotions, You care, You help, You hold their hand but what about recharging your batteries? Highly sensitive People (HSPs) are more sensitive and reactive to their surroundings. Everything, from external stimuli like sounds and pictures to social interactions and sensing other people's emotions, can be overwhelming for an HSP. As a result, HSPs may require more time than others to "recharge" their social, mental, and emotional batteries. 1. Read literature that you enjoy. If you enjoy reading, immersing yourself in a good novel can help you escape reality for a bit and replenish your energy tank with a story that is not your own. 2. Being creative or artistic. Art is like vitamin D for the intellect. Taking a creative pause also allows us to enter what is known as a flow state, which is when you are blissfully lost in what you're doing. 3. Or talk to yourself. (Or write it all out) No one around to talk to at the moment, or not feeling up to asking for someone’s time? In these situations in life you can take to yourself and visualize things from an energetic perspective .This habit makes you an inward looking individual wherein you cope up with a lot of cluttered emotions decisively.

3 Aug 2023

The Whys and Hows

Positive Reads

Making Right Choices For Your Not-So Guilty Pleasures

Insights from a baby's brain ~ (Source: Google Images) Oxford University researchers began studying newborn newborns' brains in 2007. They discovered something unexpected. The typical adult human brain contained 41% fewer neurons than the average newborn brain, according to the researchers' comparison of the newborn brains to the adult human brain. This revelation didn't seem to make sense at first. Why are adults more intelligent and talented if newborns have more neurons? Let's discuss what's happening, why this matters, and how it relates to developing better habits and improving both your mental and physical performance.Coining the term ‘Synaptic Pruning’ ~ As we get older, a process known as 'synapse pruning' takes place. The connections between the neurons in your brain are called synapses. The basic premise is that your brain creates more connections between neurons that are used more frequently by pruning away connections between neurons that aren't used. ( Synaptic pruning is the process of removing extra synapses and neurons from the brain to make neural transmissions more efficient. It's a normal part of brain development that helps strengthen important connections and eliminate unnecessary ones.) For instance, your brain will fortify the connections between those musical neurons if you practice playing the piano for ten years. The connections get stronger the more you play. Furthermore, the more you practice, the faster and more effective the connections get.The exciting part is about to begin. Let's discuss the significance of synaptic pruning in the formation of new habits. Stacking Habits ~ (Source: Google Images) (Source: Google Images) You undergo synaptic pruning with each habit you develop. Your brain creates a robust neuronal network to sustain your current actions, as I have mentioned above. The relationship gets stronger and more effective the more you do it. You most likely take your strong relationships and habits for granted on a daily basis. Your brain is probably quite good at remembering things like brewing coffee in the morning, opening the blinds as the sun comes up, and taking a shower every morning. possibly thousands of additional routines. These solid relationships might help you establish new routines.Making Your Own Advantage Out Of It ~ (Source: Google Images) You can take advantage of the interconnectedness of behavior when forming new habits. Identifying an existing habit you already practice every day and then adding your new behavior on top of it is one of the finest strategies to form a new habit. This is referred to as habit stacking. A unique type of implementation aim is habit stacking. You link your new habit with an existing habit rather than with a specific time and place.The secret to realizing your full potential and living a happy life is developing good habits. Recall that developing healthy behaviors is a journey that calls for commitment and perseverance. No matter how tiny your improvement may seem, acknowledge it and have patience with yourself. You'll discover that when you accept these beneficial adjustments, your general well-being increases and you become more resilient and self-assured in the face of life's obstacles.

11 Sep 2024

Positive Reads

Your Shortcut to Live Long: Benefits of Climbing Stairs

Choosing the stairs over the elevator has been considered sage fitness advice for years, but new research backs up this health tip. Yes, you read it correctly. A meta-analysis presented at a European Society of Cardiology conference this past weekend found that people who routinely climb stairs were 39% less likely to die from heart disease, compared to those who didn’t. They also had a lower risk of stroke and heart attack. Research presented on Sunday at ESC Preventive Cardiology 2024, a scientific congress of the European Society of Cardiology (ESC), suggests that climbing stairs is linked to a longer lifespan. According to Dr. Sophie Paddock, the study's author from the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust in Norwich, UK, "If you have the choice, go for the stairs as it will help your heart." "Even little bursts of physical activity have positive effects on health, and incorporating short stair climbing sessions into daily routines should be a realistic goal." Exercise and other such behaviors can help avoid cardiovascular disease. However, almost 40% of adults globally do not engage in the recommended amounts of physical activity. Firstly Understanding Longevity ~ Living a longer and healthier life is what is meant to be understood as longevity. It indicates a person's expected lifespan and level of health in subsequent years. The state in which an individual lives longer than their average life expectancy is also referred to as longevity. The study of longevity in medicine also teaches us how to live longer, better lives. Its primary objective is to guarantee that we continue to live healthy, active, and productive lives as we age, in addition to extending our longevity. In what precise sense is longevity defined? How about making a few little lifestyle adjustments to extend your life expectancy? Your lifestyle decisions have a direct impact on your health and longevity in addition to hereditary and environmental influences. A well-planned physical regimen plus a nutritious diet can improve health and lengthen life. It's crucial to remember that each person is unique, so what works for you might not necessarily work for someone else. Stair Climbing for Health ~ Research shows that moderate-intensity physical activity for 30 minutes each day is good for your health. It supports cardiovascular fitness, aids in weight control, and improves social and psychological well-being. Additionally, individuals should engage in at least 150 minutes a week of moderately intense aerobic physical activity, according to the World Health Organization. Nowadays, a lot of people claim to be "busy" and hence do not engage in regular physical activity. But you should make every effort to be more physically active for your health. Climbing stairs is one method to fit exercise into your everyday routine. Most people find it to be a practical and accessible form of exercise, particularly those who are sedentary. Stair climbing is a low-cost and readily accessible form of exercise that provides a series of health benefits if we do it every day: It enhances heart and lung function and improves blood circulation. It reduces the risk of developing coronary heart disease, hypertension, diabetes, or colon cancer. It increases body resistance, thus reducing the chance of contracting diseases and increasing efficiency at work. It leads to healthy bones and lowers the risk of osteoporosis. It strengthens muscles. On Basis of Recent Conducted Study~ What Does It Say? ( Source: Google Images) One useful and accessible physical activity that is sometimes disregarded is stair climbing. A study looked into the possibility that staircase climbing, as a physical activity, could lower the risk of cardiovascular disease and early mortality. The authors performed a meta-analysis after compiling the best available data on the subject. Regardless of the number of flights of stairs and the rate of ascent, studies were included. In the end, 480,479 participants from nine research were included in the study. The study cohort comprised individuals with a history of peripheral artery disease or heart attacks, as well as those in good health. Participants' ages varied from 35 to 84 years old, with women making up 53% of the group. Stair climbing was linked to a 24 percent lower risk of dying from any cause and a 39 percent lower risk of dying from cardiovascular disease when compared to not climbing steps. A lower risk of cardiovascular disease, such as heart attacks, heart failure, and stroke, has also been associated with stair climbing. "We would encourage people to incorporate stair climbing into their daily lives based on these results," Dr. Paddock stated. It is necessary to confirm our study's findings, which indicated that the advantages increased with the number of stairs ascended. Thus, use the stairs wherever you are—at work, home, or wherever. “A journey of a thousand miles begins with a single step.”– Lao Tzu

15 May 2024

Positive Reads

Mastering Habits: The Key to Unleashing Your Full Potential

Let's discuss habits. Small choices and daily acts that you carry out build your habits. About forty percent of our daily activities are accounted for by our habits, according to Duke University researchers. In essence, your current existence is the culmination of your behaviors. To what extent are you physically fit or not? as a result of your routines? How content or discontent are you? To what extent have you succeeded or failed? Your beliefs, behaviors, and overall identity are shaped by the things you think and do daily. These are the repetitive actions that shape your personality. Committing to your goals is the quickest route to success. Nothing can stop you from achieving your goals once you set your mind to it—unless you have terrible habits. You will overcome such habits, though, if your dedication is strong enough. Nothing is more effective than well-developed habits. High achievers, as we all know, have excellent habits. But how can we nurture and maintain them? You are the owner of your behaviors. Your habits are typically the source of your inner contentment and serenity. Your habits are under your control. Concentrating on what you can manage can lead to happiness and success. You become even less in control, deceive yourself, and give up anytime you let people or circumstances outside of your control consume your attention. A positive mentality is created by good behaviors. You can make plans and take action when you concentrate on the habits that you can control. Often, the prospect of solving an issue is enough to lift your spirits, which in turn affects the result. Creating and maintaining healthy habits is more about the process than the outcome. Of course, we're looking for outcomes. Ultimately, outcomes are important. However, to get the greatest outcomes, concentrate solely on the steps necessary to get there and master them rather than the final destination. The following six procedures, when followed, will guarantee positive habits: 1. Become more clear ~ (Source: Google Images) Brendon Burchard, the high-performance trainer recommended by Oprah, teaches that: "You have to know who you are, what you value, what your strengths and weaknesses are, and where you want to go. This kind of knowledge makes you feel better about yourself and life." Put differently, determine what you desire. By putting your goals and identity on paper, you can get clarity about both. Your "why" becomes your primary source of motivation when you have specific goals and a well-defined purpose. For that purpose, no deed or sacrifice is too great. Evaluate your behaviors every day as well as your purpose once a week! 2. Get modest ~ (Source: Google Images) As Aristotle famously said, "We are the habits we choose to follow. Thus, excellence is a habit rather than an act. He was accurate. Something becomes easy to do when done repeatedly. Having conversations is the first step towards improving your sales. Instead of concentrating on the sale itself, make it a habit to pick up the phone and speak with individuals. Numerous little behaviors underpin every larger one. Start by focusing on developing the smallest habit. It is simple to perform several little tasks repeatedly. 3. Pay attention to your routine ~ (Source: Google Images) You'll eventually be able to carry out important tasks automatically. Include your desired habit in your everyday activities. Put it in writing. Cross that off your list. If you want better clients, figure out what it takes to attract them and then build habits around those targeted behaviors. Put it on your daily itinerary. Any objective is achievable. Simply commit and schedule it. Best-selling author Charles Duhigg states that "creating the right routines is the key to victory." 4. Give praise for good behavior ~ (Source: Google Images) Negative behaviors are rewarded; otherwise, you wouldn't have them. Best-selling author of books on sales and leadership, Harvey Mackey, says that "good habits are as addictive as bad habits, and a lot more rewarding." Naturally, that's easier said than done, but you can manage it. Modify the method of application rather than the incentive itself. Choose rewards that are meaningful to you and use them to establish a link between desired results and good conduct. 5. Keep a journal of your development ~ (Source: Google Images) Wins should be celebrated. Think about your errors. Make tactics to reduce errors and plans to increase the win column. It was previously remarked by the late Jim Rohn, "A life worth living is a life worth recording." The habits are meaningless without appropriate thinking. You may go forward more quickly by putting your meaning into practice. 6. Locate your superfan ~ (Source: Google Images) Spending time with those who will support you in maintaining your habits is essential. Oprah Winfrey famously stated, "Surround yourself with only people who are going to lift you higher." Don't take it from me; take it from her. Ask the most upbeat person you know to hold you responsible for your actions. They will ensure that you are proceeding positively and on course. You need a supporter of this kind to ensure that your activities are compatible with your "why" and that you are maintaining consistency with your beliefs. Where to Go From Here ~ Whether we are approaching behavior change as an individual, a parent, a coach, or a leader, we should ask ourselves the same question: “How can we design a world where it’s easy to do what’s right?” Reset your rooms and surroundings so that the actions that matter most are also the actions that are easiest to do. When you master habits of preparation, habits of execution become easy. With the aid of habits, you may do tasks regularly and without constantly considering the whole process. You are what your habits make you. The good news is that one may modify their behaviors. Your decisions now shape your behaviors tomorrow. You may form habits that help you reach your full potential if you have faith in your capacity to adapt and change.

2 May 2024

Positive Reads

Building Resilience Through Positive Reading Habits

Resilience refers to both the process and the outcome of successfully adapting to difficult or challenging life experiences, according to the definition from the American Psychological Association (APA). It has the mental, emotional, and behavioral flexibility and ability to adjust to both internal and external demands, as per the APA. “You can withstand adversity and bounce back and grow despite life’s downturns,” says Amit Sood, MD, the executive director of the Global Center for Resiliency and Well-Being and the creator of the Resilient Option program. (Dr. Sood is also a member of the Everyday Health Wellness Advisory Board.) It’s important to note that being resilient requires a skill set that you can work on and grow over time. Building resilience takes time, strength, and help from people around you; you’ll likely experience setbacks along the way. It depends on personal behaviors and skills (like self-esteem and communication skills) and external things (like social support and resources available to you). Being resilient does not mean that you don’t experience stress, emotional upheaval, and suffering. Demonstrating resilience includes working through emotional pain and suffering. Using the Power of Positive Reading ~ In a world inundated with distractions, cultivating a reading habit is a precious gift we can give ourselves. The benefits of regular reading are manifold, from cognitive growth and expanded vocabulary to enhanced empathy and creativity. Moreover, reading provides a sanctuary of relaxation and a path to lifelong learning. It is a habit that transcends time, age, and technology, making it one of the most valuable pursuits we can engage in. So, let us turn off our screens, open a book, and embark on a journey of personal and intellectual enrichment—one page at a time. Mental Stimulation and Cognitive Growth: Reading is like a mental workout for the brain. When we read, we engage our minds in a complex and intricate process of comprehension, analysis, and visualization. Studies have shown that regular reading can increase brain connectivity and improve cognitive functions. It keeps the brain active and agile, reducing the risk of cognitive decline as we age. Expanded Vocabulary and Communication Skills: Every book is a treasure trove of words waiting to be discovered. By reading regularly, we expose ourselves to a rich and diverse vocabulary. This, in turn, enhances our communication skills, enabling us to express ourselves more effectively in both written and spoken forms. A well-articulated voice can be a valuable asset in all aspects of life. Empathy and Understanding: Literature often provide a window into the lives, thoughts, and experiences of characters from diverse backgrounds. By immersing ourselves in these stories, we can develop a deeper sense of empathy and understanding for people with different perspectives and life journeys. This, in turn, fosters tolerance and compassion, making us more socially aware and sensitive individuals. Stress Reduction and Relaxation: Reading is an excellent way to de-stress and unwind. Escaping into the world of a good book allows us to temporarily leave our worries behind and immerse ourselves in a different reality. This relaxation not only reduces stress but also promotes better sleep and mental well-being. Lifelong Learning and Personal Growth: Books are reservoirs of knowledge and wisdom. They provide a means for continuous learning and personal growth throughout our lives. No matter our age or stage in life, there is always something new to discover, and reading is the vehicle that can take us on these endless journeys of self-improvement. Enhanced Focus and Concentration: In a world of quick fixes and instant gratification, reading demands patience and focus. It requires us to concentrate on a single task for an extended period, thereby enhancing our ability to focus and pay attention in other areas of life as well. Inspiration and Creativity: The pages of a book are often filled with creativity and imagination. Reading stimulates our creative faculties by exposing us to different worlds, perspectives, and ideas. It inspires us to think beyond the ordinary and fosters our creative endeavors. 5 Top Books on Resilience Freedom From Anxious Thoughts and Feelings: A Two-Step Mindfulness Approach for Moving Beyond Fear and Worry, by Scott Symington, PhD Option B: Facing Adversity, Building Resilience, and Finding Joy, by Sheryl Sandberg and Adam Grant How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, by Michael Pollan Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness, by Rick Hanson, PhD Beauty in the Broken Places: A Memoir of Love, Faith, and Resilience, by Allison Pataki Addressing Resilience Theory: People face all kinds of adversity in life. There are personal crises, such as illness, loss of a loved one, abuse, bullying, job loss, and financial instability. There is the shared reality of tragic events in the news, such as terrorist attacks, mass shootings, natural disasters, a global pandemic, and war. People have to learn to cope with and work through very challenging life experiences. Resilience theory refers to the ideas surrounding how people are affected by and adapt to challenging things like adversity, change, loss, and risk. Researchers have studied resilience theory across different fields, including psychiatry, human development, and change management. Resilience theory tells us that resilience isn’t a fixed trait (you can grow your capacity to practice resilience). And it’s not constant, in that you might demonstrate a lot of resilience when it comes to one challenge you’re faced with, but struggle more with being resilient when it comes to another stressor you’re up against. Flexibility, adaptability, and perseverance can help you tap into your resilience by changing certain thoughts and behaviors. Research shows that when students believe that both intellectual abilities and social attributes can be developed and improved — commonly known as having a “growth mindset” — they increase their resilience, showing a lower stress response to adversity and improved performance. Sood says resilience involves these five principles: Gratitude Compassion Acceptance Meaning Forgiveness How Do I Train Myself to Be More Resilient? The good news is that resilience can be learned. And it’s not about learning how to “grin and bear it” or to “get over it.” Nor is it learning to avoid obstacles or resist change. Building resilience is a process by which people become better at reframing thought patterns and tapping into a strengths-based approach to working through obstacles. As a process, it doesn’t happen overnight, and even if you are already resilient, it’s something you have to work at to maintain. The following are steps that can help you build resilience over time. Develop self-awareness. Understanding how you typically respond to stress and adversity is the first step toward learning more adaptive strategies. Self-awareness also includes understanding your strengths and knowing your weaknesses. Build self-regulation skills. Remaining focused in the face of stress and adversity is important but not easy. Stress-reduction techniques, such as guided imagery, breathing exercises, and mindfulness training, can help you regulate your emotions, thoughts, and behaviors. Learn coping skills. Many coping skills can help in dealing with stressful and challenging situations. They include journaling, reframing thoughts, exercising, spending time outdoors, socializing, improving sleep hygiene, and tapping into creative outlets. Increase optimism. More optimistic people tend to feel more in control of their outcomes. To build optimism, focus on what you can do when faced with a challenge, and identify positive, problem-solving steps that you can take. Strengthen connections. Support systems can play a vital role in resilience. Bolster your existing social connections and find opportunities to build new ones. Know your strengths. People feel more capable and confident when they identify and draw on their talents and strengths. Resilience is not a permanent state. You may feel equipped to manage one stressor and overwhelmed by another. Remember the factors that build resilience and try to apply them when dealing with adversity!

29 Feb 2024

Positive Reads

Get The Edge : Evaluate Yourself

There is a difference between wanting to accomplish something and finding the drive to do it. What distinguishes those who consistently fail to achieve their goals from those who continually succeed in doing so? It's frequently their motivation. The real question is what ignites a certain type of spirit to do certain things in a very passionate manner - I think the answer lies in taking risks and knowing about yourself at a deeper level. To attain this self-evaluation is a very important exercise one should take. For one to develop the highest levels of self-evaluating skills, four things are required: self-efficacy and self-assurance. Thinking positively, especially regarding the future. Listing down and working towards strong focus and objectives. a stimulating setting around you. Self-evaluation is accompanied with an internal drive to advance and necessitates awareness to pinpoint the steps required to do so. At last self evaluation becomes crucial when it generates various advantages wherein one realizes about tendencies that makes that particular individual more adaptable by not rushing into hasty decisions and always double-checking things. By this you are training your mind to compete with yourself in order to learn more about your individuality and untapped potential!

18 Oct 2023

Positive Reads

Some bad habits that are not so bad after all !

Bad habits never go away easily and they often form the subject of our new year resolutions which most of them are unable to keep. Well, one need not worry much about that, as it has been found that some bad habits can actually be blessings in disguise, sounds too good to be true, right? The following article will throw light on some benefits of common habits that are considered to be bad. Coffee: We read very often in papers that coffee is not good for health. You will be surprised to know that caffeine helps reduce the risk of kidney stones and gallstones. It also helps in increasing the rate of metabolism of an individual which helps in burning calories faster. Research has also proven that two to three cups a day of coffee can counter depression symptoms and diabetes due to old age. That doesn't mean we must have cup after cup of our favourite beverage. Ideally, two to three cups of coffee is considered to be good. So, now you can enjoy your hot cup of coffee that you thought would do more harm than good. Daydreaming: How many of us remember being tapped on the back to wake us up from our reverie? Daydreaming is not only a habit of kids, but many grown ups also indulge in this practice which is considered to be a waste of time and a past time of sluggards. But a study done at the University of British Columbia concluded that sometimes allowing your mind to wander about actually increases your potential to solve problems in a better way. The reason behind this is that, when you daydream, the part of the brain that works toward problem-solving becomes more active. Angry birds: We are taught from childhood never to express our anger and to be as calm and well behaved as possible. Losing temper every now and then is considered to be bad, but research points out to the fact that if you bottle up your emotions, there comes a point where it knocks you off. Releasing pent up anger sometimes helps in releasing stress, and is also found to reduce the risk of a heart attack, which can be caused due to suppressing of emotions. Therefore, it seems that expressing anger sometimes is okay as it relieves our stress immediately, but it doesn't give us the license of turning into a hot head. Chewing gum: Chewing gum is a favourite past time of students in class or players on field. Many people who find chewing a gum irritating may not be pleased to know that chewing gum, according to research, can help improve both short and long-term memory. It also helps you to lose weight as the satiety center of the brain is stimulated which makes us feel full and eat less. Always go for the sugar free ones. Chewing sugarless gum has been shown to increase the flow of saliva, thereby reducing plaque acid, strengthening the teeth and reducing tooth decay. Be careful not to have your mouth full during a meeting or a formal occasion. Besides, the gum must be safely disposed in a bin. Messy room: It is said that a clean room is a reflection of a clean mind. Many feel an aversion to messy people and untidy rooms. But studies have revealed that it is beneficial to keep one's surroundings 'relatively clean', and not absolutely pristine. Too much of cleaning leads to the destruction of all harmless germs along with the bad ones. Kenneth Rosenman, M.D., an internal medicine and environmental expert says, "The huge push to disinfect our homes isn't healthy, a little messiness is OK." So, you see, some bad habits are not as bad as we perceive them to be, but remember too much of anything is not good. As Ryan Robbins has said, ' Everything in moderation, and there is a perfect balance in this life if we can find it'.

19 Apr 2017

Positive Reads