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How to Deal With Body Shaming

How to Deal With Body Shaming
Society is not making it easy to accept our bodies as they are. Body-shaming (criticizing yourself or others because of some aspect of physical appearance) can lead to a vicious cycle of judgment and criticism. The insensitivity has risen to a level where people don’t even mind making fun of someone’s body type!

Today’s generation does not see anything wrong in ‘voicing their opinions’, regardless of the fact that these opinions can actually hurt someone. Most of the young girls and boys today are scared of becoming ‘fat,’ and therefore do crash dieting, eat a low-carb diet – failing to understand that their bodies are in the growth phase, need more carbs-proteins for growth and dieting means a completely different thing! It has also been seen that kids as young as 10-12 years are now worried about the way they look and their ‘size’!

Shockingly, some people believe that making a person feel ashamed of their bodies is a good way of motivating them to transform themselves, and that they will work even harder to achieve it and the sad part is that some people will sham you just for fun!

If someone is unhealthy, telling them how to change that, showing them how they can become fit, and encouraging them to achieve what they desire is the right way, rather than just criticizing them or making fun of them. Discrimination, singling out, and shaming only causes stress and makes any person feel bad. If someone is already overweight/underweight, this attitude can actually stress them out!

Body shaming can cause depression, eating disorders such as Anorexia Nervosa or binge eating and reduced self-esteem. Here are some tips to avoid body shaming and to silence body shamers as well!

  • Ignore Negativity
    Stay away from negative influences or people who make you feel uncomfortable entirely. People like these usually thrive on your discomfort and misery. Trying to correct them or make them see your journey/life situation is absolutely futile.
  • Stand Up For Yourself
    Next time when someone makes fun of your looks or mocks you, don’t just withdraw into a shell, speak out against it. Express what is going on inside your mind. Stand up against body shaming. Remember, your motive isn’t to humiliate them, but to make them aware of the negativity of their attitude and the implications of their ‘shaming’ on those affected.
  • Find The Real Issues
    Sit down and take some time to think about the real issues that are bothering you. Why are you in this situation? What is it that you want to change and why is that change not happening? Many a times, there may be factors beyond your control that are affecting your efforts. Accept and admit the reality of the situation. If it’s something that is beyond your control, don’t stress on it but move on in life.
  • Share It – Talk About It
    Don’t just bottle it up inside! Express the emotion to move through it. Speaking with someone you trust will help you tide over an unpleasant situation. Talking is nature’s antidote to stress. Keeping it inside you will only weaken you further, and destroy your inner motivation.
  • Do Something That Makes You Happy
    Go for a walk, talk to a friend, have a healthy dinner! Controlling food with good dietary habits, living a better lifestyle and regular exercise are better coping mechanisms that have helped people over decades to feel good, and ultimately bring the changes they wish to see in themselves. Always divert yourself to something more useful.

The way to end body shaming is not a difficult task, it is simply just keeping your opinion to yourself and letting everyone live in peace. Love yourself for who you are and let others do the same thing. Do remember this is your own journey, and you need to be your own well-wisher and guide.

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4 Ways to Naturally Heal Common Colds and Flu

4 Ways to Natural Heal Common Colds and Flu It’s that time of the year again when the ‘change in weather’ hits us all! Immunity levels suddenly drop, paving the way for cold, cough, flu, and body aches, which hamper our daily activities, work and physical well-being. What exactly is cold? Is there a way to treat this horrible sickness naturally? Let’s find out!

What is Common Cold?
You get a cold when a tiny living thing called a virus gets into your body. There are a hundred different types of viruses that can get you sick. Once a cold virus gets inside you, your immune system – the body’s defense against germs, launches a counter-attack. Your body’s response to the virus sis what brings on the classic symptoms such as cough or a stuffed nose. The common cold is a viral, infectious disease that infects the upper respiratory system. It is also known as Acute Viral Rhinopharyngitis and Acute Coryza.

The viruses that cause common cold are contagious. You can contract them when someone who is infected sneezes, coughs, or shakes your hand. It can be spread by air droplets from coughs and sneezes and by touching infected surfaces. There are over 200 sub-types of viruses that can cause a cold with the Rhinovirus being the most common. Although colds occur more commonly in the winter, they can develop any time of the year. After a couple of weeks, at the most, your immune system fights off the illness and you should stop having symptoms.

Because there are more than 200 viruses that cause common cold, the human body can never build resistance to all of them. This is why colds are so common and often return. According to the CDC (Center for Disease Control and Prevention), adults get 2–3 colds per year, and children may have up to 12 per year.

The symptoms of common cold are the body’s reaction to the cold virus. It triggers the release of chemicals, making the blood vessels leak, causing the mucous glands to work harder.

So what’s the solution? With no long-term solution to this issue, the only way is to either avoid it or treat it! Here are natural ways to heal from a cold and flu.

1. Steam Therapy:
Steam therapy is absolutely natural.  Our bodies are made up of 50-60% water and steam is just droplets of water.  Quite simply put, you are renewing one of your body’s natural biochemical elements.

Steam therapy or steam inhalation, is the method of introducing warm, moist air into the lungs via the nose and throat. The prime benefit of breathing in moist, warm steam is that it may help ease the feeling of irritation and swollen blood vessels in the nasal passages. The moisture may also help thin the mucus in your sinuses, which allows them to empty more easily. This can return your breathing to normal.

Ways to Use Steam Therapy
a. Traditional: Boil a few cups of water, then pour the steaming water into a large bowl.  Place gently on a firm flat surface such as a kitchen table.  Put a towel over your head to form a ‘tent’.  Lean over with your face 15-20cm from the steam and inhale. Eucalyptus Oil, Lavender Oil and Holy Basil Leaves can be added for extra benefit.

b. Shower: Run a hot shower and inhale the steam – you can even use few drops of essential oils to help refresh and revitalize.

c. Personal Inhalers: An easy and portable way to enjoy steam therapy on the go.  A great idea for the office or holidays, inhalers are also popular with public speakers, actors and singers to help open up the airways before a performance.

2. Gargle
Gargling several times a day with warm salt water can reduce swelling in the throat and loosen mucus. This helps in flushing out irritants or bacteria. Salt water creates a high-salt barrier and pulls out a lot of fluids from the tissues in the throat area. This helps in washing the virus out. The salt functions as a magnet for water. It’s good for symptomatic relief.

It’s best to use pure water because tap water often includes chlorine. One can also add Turmeric juice or powder to have an antiseptic effect. One can gargle every 4 hours if the cough/cold is troublesome.

3. Maintain Hydration Levels
Drinking plenty of fluids is one of the most important things you can do when you have a cold or flu. Because cold and flu symptoms like runny noses and sweating, which often accompanies fever, increase the amount of water your body loses. Dehydration might occur if your fluid intake is not increased to compensate. Keeping your body hydrated also helps loosen mucus in your nose and relieve congestion. Staying hydrated ensures that the body can function properly and can defend itself more effectively against the cold or flu.

When you have a cold or flu, drink a minimum of 2 litres of fluid each day. Drink water or another healthy fluid whenever you are thirsty. Use your thirst as a guide to when and how much you should drink. If you are caring for a child who is over one year, ensure they drink a minimum of 90–120ml of fluid per hour. Babies under one year require at least 30–60ml fluid per hour. Pregnant women should increase their fluid intake to up to 2.50 litres per day.

Try these herbal concoctions:

  • Herbal Tea: In a glass of boiling water, add apinch of cinnamon, a few holy basil leaves, crushed ginger and a few crushed black peppercorns. Add honey and drink while hot.
  • Carom  Seeds Infused Water: Boil Carom Seeds in water. Strain and add Jaggery powder. This helps in relieving cough and congestion.
  • Garlic Concoction: Combine 2-4 cloves,chopped garlic and 3-4 slices of fresh ginger with 1 cup of  Cover and let it steep for at least 20 minutes. Add honey and lemon to taste. Drink it while it is luke warm.
  • Licorice Tea: Boil a 1/2inch piece of licorice + 1/2 tsp grated ginger and 1/2 spoon of cinnamon in 1 cup water for 10 mins. Strain and drink.
  • Raw Turmeric Drink: Boil a 1inch piece of raw Turmeric or a 1/4 tsp of turmeric powder for 5 minutes. Add ginger juice/honey and consume.
  • Green Tea and Chamomile Tea
  • Soups: Vegetable soup/chicken soup/clear soup/chicken broth, lemon coriander soup, garlic spinach soup, tomato fennel soup, veg broth. Ahot bowl of soup helps break up the congestion associated with both colds and the flu. The salt in the soup and its warmth can soothe a sore throat.

4. Rest
Rest is the best treatment! When you have a cold or flu, doctors recommend get plenty of bed rest. When you limit mobility/take rest, your body has more resources to fight off your illness. Your body temperature goes up if you remain very active. Flu and cold organisms replicate at a faster rate when the body gets hotter.Also, if you head to the office when you are sick, the stress of work can make it hard for your body to attack the illness.

Do not over-exert yourself. You can do light intensity workout if you have the energy, your symptoms are mild such as just a runny nose, or if you have been fever free for more than 48 hours.

  • Avoid Exercise: When you have fever, body aches, cough, vomiting, diarrhea or chronic health concerns such as asthma /heart diseases.
  • Best Exercises: Walking, yoga or a light jog. All these stimulate you to take deep breaths and can help open up clogged passages.
  • Worst Exercises: Endurance runs, machines at gym and weight lifting.

Hope this information helps you stay healthy and away from illness this season!

Have a personal remedy of your own? Share it with us in the comments below!

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7 Super foods you must try this year- Don’t miss out!

jusmoothie-1

Since recent years the “Super Food” market has definitely been on the rise. But, what is a “superfood” anyway?

A “Superfood” refers to any food which is nutrient packed and dense. In other words, they have a rich supply of micronutrients like vitamins, minerals, and antioxidants.

Such foods used to be the type only woo-woo health nuts would gravitate toward. But, more recently, they have expanded to appeal to folks in a variety of cohorts. For example, as recently as two years ago, quinoa, flax seeds, and kale were considered exotic and difficult to find in supermarkets. Now, however, these super foods have become staples in the ‘healthy diet’ of many. From herbs and spices to fruits, vegetables, and grains, each year brings about a whole new variety of nutrient-rich, vitamin-packed foods that we can add to our daily meals.

So how about we give you some examples of these power-packed, cutting edge foods filled with good-for-you vitamins, minerals, and disease-fighting phytochemicals?

Here are 7 of the healthiest foods that you should be eating this year:

 i) JU-SMOOTHIES

The newest word in the food dictionaries, everywhere… this trend is the latest to catch in the eye of health enthusiasts. What do you get when you cross a fresh juice with a smoothie? A Ju-Smoothie of course. A JU-smoothie is a fiber-filled liquid concoction with extra nutritional benefits than just a fruit-vegetable juice.

The JuSmoothie means you make your fresh juice and then blend it with bulky fruits or other ingredients that aren’t juicer friendly.

Vegetable and fruit juices absorb quickly which means they can leave you hungry a couple of hours later. But blend a super nutritious juice with a banana, melon or a sapota ( Chikoo) and some crushed flaxseeds or nuts and you’ve a more solid and substantial concoction that is absorbed slower and will keep you going longer with good satiety.

 ii) MATCHA (the newest green tea)

matcha

Green tea has become a staple in diets for some years now. The new entry, “Matcha” is derived from the Japanese sencha leaf and then stone ground into a bright-green fine powder. Matcha literally means powdered tea, and it’s incredibly good for health. The concentration of epigallocatechin gallate (EGCG) in Matcha is found to be 137 times greater than the amount found in most store-bought green tea. EGCG is known to boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells), particularly in the belly. It can be made in the traditional way or be added to lattes, iced drinks, milkshakes, and smoothies. A single serving has around 4 grams of protein!!!

iii) Nut-Based Vegan Cheese

Nut-Based Vegan Cheese

A lot of vegan cheese varieties are emerging. Everyone’s favorite staple – cheese – gets a healthy makeover with nut milk. Nut-based cheeses are made from (alternative mil such as)almond, cashew, and macadamia but, prepared in traditional cheese-making style. That’s good news for vegans and cheese lovers!

Vegan cheese can have several benefits. It boasts to be rich in vitamin E and B12 and the content depends on the milk used and preparation method used.

iv) Beet Greens

Beet Greens

Vitamin A-rich beet greens look similar to chard and even people who don’t like the sweet starchy flavor of beets, love beet greens. So next time you get beets with the greens still attached, don’t toss away that superfood in a bin. Rather, toss it in a mixed salad with carrots, radishes, tomatoes, and cucumbers!

Beet greens can be used in smoothies and soups. You can also replace them into a recipe that calls for spinach, kale, or lettuce. You can even or sauté them for an easy side dish that cooks in just a couple of minutes.

v) Teff : Teff is gaining popularity worldwide. Teff is an ancient and intriguing grain, tiny in size yetpacked with nutrition. It is simple to prepare and similar to millet or quinoa if you cook it. It is a fine grain—about the size of a poppy seed—that comes in a variety of colors, from white and red to dark brown. This tiny grain that has been a staple of traditional Ethiopian cooking for thousands of years

teff-grains

First cultivated in Ethiopia, Teff is high in calcium, iron, fiber, and protein with a mild, sweet, and nutty taste. It’s also naturally gluten-free.

Teff works well in a main or side dish, in baked goods, sourdough flatbread, or as a substitute for cornmeal in some recipes.

vi) Rooibos Tea

Rooibos Tea

Green tea isn’t the only super-healthy tea out there. Along with Matcha tea, Rooibos tea, too, has been showing up on supermarket shelves.

Rooibos tea is a red-colored herbal is a tea made from the leaves of the rooibos bush. Native to South Africa, it has shown to be beneficial for lowering LDL and improving HDL. Health benefits of red rooibos tea include its use as a cure for headaches, insomnia, asthma, eczema, bone weakness, hypertension, allergies, and premature aging.

The tea is absolutely free from caffeine content and is also low in tannins. Rooibos tea is said to contain rare nutrients like Quercetin and Bioflavonoids that assist in good blood circulation and obstructs hemorrhaging.

vii) Coconut sugar:  Coconut is one food that has emerged as a superfood lately. From organic coconut oil to organic coconut water and coconut flour, all have shown potential high nutritional qualities. Foodies are moving on to a different palm product-coconut sugar, also known as palm sugar. It has been used as a sweetener for thousands of years in Southeast Asia where coconuts are abundant, and it’s gaining popularity all over the world now as a “healthier” sugar alternative.

coconut-sugar

Unlike pure table sugar, only 78 percent of coconut sugar is actually sugar; the remaining 22 percent comes from nutrients like zinc, iron and fiber—more specifically, inulin, a type of insoluble fiber that acts as a prebiotic to feed the healthy bacteria in your gut and slows down the digestion and absorption of sugar into the blood. But be cautious in the usage, while coconut sugar is marketed as a “low GI sweetener,” it is still sugar: caloric and potentially fattening. So approach this health trend with caution. Consider coconut sugar the new honey—an ever-so-slightly better alternative to refined sugar!

So whether you’re a health nut looking to try the latest and greatest or just a foodie looking for new ingredients to add to your beloved recipes…get all or at least some of these Super Foods on your plate this year!

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10 Delicious recipes for festive ‘Makar Sankranti’

 

Seaseme seed sweet

Makar Sankranti is one of the most auspicious days for the Hindus, and is celebrated in almost all parts of the country in myriad cultural forms, with great devotion, fervor & gaiety. On Makar Sankranti, the sun enters the sun-sign of Capricorn or Makara (Hindi name for Capricorn).

The word ‘Sankranti’ signifies the movement of the sun from one zodiac sign to another. Thus, the name of the festival literally means the movement of the sun into Capricorn. From this day, the duration of the day increases and that of the night decreases and winter recedes, paving the way for summer.

Millions of people take a dip in rivers like Ganga Sagar & Prayag and pray to the Sun god. It is celebrated in southern parts of the country as Pongal, and in Punjab is celebrated as Lohri & Maghi. Gujarati’s not only look reverentially up to the sun, but also offer thousands of their colorful oblations in the form of beautiful kites all over the skyline.

Gur/Jaggery and Til/Sesame seeds are one of the main ingredients used for making sweet dishes on this festival. Different recipes are made all over India ranging from lip-smacking sweet and savory dishes. I remember pouring in popcorn into the special bonfire lit up every year on the occasion of Lohri and shoving in raw potatoes and sweet potatoes in the fire once it was about to subside. For the delicious potato chats, we made with those firewood roasted potatoes!

Here is my collection of personally tried and experimented special dishes this year for Makar Sakranti. So put on your chef’s hat and exhibit your cooking skills!

1.   Jaggery coated caramelized popcorn

You will need: Jaggery, unsalted popcorn kernels

Method:

  • Mix jaggery in little luke warm water. The amount of water should be just enough to soak the jaggery and make syrup of soft ball consistency.
  • Combine the popcorn and jaggery syrup and mix very well.
  • Let it cool completely and serve as a snack
  1. Kadhi Palak (Curdy Spinach and gram flour curry)

You will need: Gram flour/besan, chopped onions, Fenugreek leaves, Grated Ginger, Carom seeds (ajwain), chilli powder, salt, beaten sour yogurt, turmeric powder, fenugreek seeds, spinach leaves.

Method:

  • Blanch spinach leaves in hot water for 4-5 minutes and chop. Heat oil in a pan add, and carom seeds (ajwain), sauté chopped spinach for 1 minute and keep it aside.
  • For the curd batter/kadhi: Whisk the yogurt well. Add the gram flour and whisk thoroughly till smooth. Add the turmeric powder, salt and three cups of water and mix well. Heat oil in a non-stick pan and add the fenugreek seeds, cumin seeds, red chilies, salt, ginger and sauté for a minute.
  • Stir in the yogurt mixture, bring to a boil and cook on low heat for about fifteen to twenty minutes, stirring occasionally. Add chili powder and sautéed spinach, and continue to simmer for two to three minutes.
  • Serve hot with steamed rice.

3.     Sesame seeds and Jaggery balls (Til Aur Gur Ke Ladoo)

You will need lightly roasted sesame seeds, jaggery, dried and grated coconut, cardamom powder.

Method

  • Grind lightly roasted sesame seeds and jaggery to a coarse mixture using a mixer or a mortar and pestle.
  • Transfer the mixture onto a plate, add dried coconut and green cardamom powder and mix well.
  • Divide this mixture into equal portions and shape into lemon-sized balls
  • Store in airtight jars.

4.    Puffed Rice Balls (Kurmure ladoo)

You will need: Jaggery, puffed rice, clarified butter (ghee)

Method

  • Heat a non-stick pan; add clarified butter and jaggery, and cook till the syrup attains a soft-ball consistency.
  • Add the puffed rice and mix.
  • Divide into equal portions and shape into balls.

5.    Bottle Gourd Slabs

You will need- milk, grated bottle gourd, mixed chopped nuts, dates syrup, cardamom powder.

Method

  • Grease an aluminum tray with sufficient ghee. Boil milk in a deep non-stick pan. Add grated bottle gourd and mix, cook till its volume becomes half and mixture becomes thick.
  • Add half the chopped nuts and dates syrup. Mix well and cook for five to ten minutes.
  • Remove from heat, pour into the greased tray and spread evenly. Sprinkle cardamom powder and remaining chopped nuts and set aside for an hour.
  • Cut into desired shapes and serve.

 6.     Sesame slabs (Til chikki)

You will need: roasted sesame seeds, clarified butter (ghee) and jaggery.

Method

  • Heat clarified butter in the deep non-stick pan, add jaggery, mix well and cook on a medium flame for 3 minutes while stirring continuously.
  • Switch off the flame, add the roasted sesame seeds and mix very well.
  • When the mixture is ready, put the entire mixture over the back of a greased plate or a smooth stone surface.
  • Roll it out thinly into a circle using a greased rolling pin.
  • Cut them into square pieces using a sharp knife.
  • Allow it to cool completely.
  • Once cooled, store in an air-tight container.

7.  Mixed Sprouts with beaten rice

You will need: beaten rice (chiwra), mustard seeds, chopped onion, slit green chilies, mixed sprouts lightly steamed, turmeric powder, salt, lemon juice, chopped coriander for garnishing.

Method:

  • Place beat rice (chiwra) in a sieve and wash lightly. Drain and leave aside for 10 minutes.
  • Heat the oil in a non-stick pan and add the mustard seeds. Add onions and green chilies and sauté on a medium flame for a few minutes or till the onion turn light brown in color.
  • Add steamed mixed sprouts and sauté on a medium flame for 1 to 2 minutes.
  • Add the turmeric powder and salt. Mix well and cook on a medium flame for 1 minute.
  • Add water, mix well and cook on a medium flame for 1 to 2 minutes.
  • Add soaked and drained beaten rice (chiwra), lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  • Serve hot garnished with coriander.

8.   Mustard and Spinach leaves Curry (Sarson ka saag)

You will need Mustard leaves, spinach, fenugreek leaves, finely chopped onions, finely chopped tomatoes, chopped ginger, ginger garlic paste, mustard seeds, salt.

Method:

  • Wash the mustard leaves, spinach, fenugreek leaves and chop them finely.
  • Add chopped ginger and pressure cook it for 45 minutes.
  • Remove and grind the greens till it is well mixed. Add salt. Cook again over low heat.
  • -Serve hot with a tempering of mustard seeds and ginger garlic paste.

9.   Corn Bread (Makke ki roti)

You will need: maize flour, salt, carom seeds, chopped green chilles, grated ginger

Method:

  • Mix all ingredients together and make a soft dough with water.
  • Make flat and round breads or chapattis, grill them on a hot flat pan/tava till they turn golden brown and evenly cooked from all sides.
  •  Serve hot with white butter, Sarson ka saag and jaggery!

 10.  Spicy mixed Brown Rice and lentils (Khara Pongal)

You will need: lentils, brown rice, cumin seeds, peppercorns, asafoetida, grated coconut, slit green chili, turmeric, salt, roasted slit cashews

Method:

  • Cook cumin seed, mustard seed, peppercorns, and asafoetida in hot oil for 2 minutes. Stir the lentils into the mixture and cook another 2 minutes. Add rice, grated coconut, green chili, turmeric, salt, and water and stir.
  • Close the lid of the pressure cooker and slow cook about 35 minutes. Relieve the pressure from the cooker; stir the cashews into the mixture.
  • Garnish with shredded coconut and serve.

Hope you will relish these recipes this Makar Sankranti!

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