Self Care - Fitness Tips

Below are some tips that I have collected from various sources. These tips are especially useful for professionals who often have sitting job and usually don't get enough time for exercise. Please keep in mind that I’m not a health professional; tips mentioned here (or anywhere on my blog) are those that I’ve come across during my continuous search for a healthier lifestyle. Please use your own judgment & consult an authorized professional if required.

OK, enough disclaimers :) read on for tips...

EXERCISE RELATED TIPS

1. Exercise for 60 minutes at least 4 to 5 times a week.
2. Balance the food you eat with the physical activity that you do.
3. Exercising a little every day is better than trying to make up for a missed day or week by overexerting yourself.
4. Focus on fat not weight.
5. Exercise increases calorie burn.
6. Aerobic exercise-bike riding, running, long, brisk walks, swimming, vigorous dancing-is absolutely necessary to get blood moving through the lower body.
7. Let activity become part of your weekly routine.
8. Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.
9. Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.
10. You cannot exercise the abdominal muscles hoping that you'll burn off your belly fat. You must exercise the entire body aerobically to lose fat.

TIPS RELATED TO EATING HABITS

1. Be careful about cutting your calorie intake too low. (No one should eat less than 1000 calories a day without supervision).
2. Drink eight glasses of water a day.
3. Avoid most weight loss supplements.
4. Monitor what you eat by keeping a food journal.
5. Avoid fried foods.
6. Eat 5 light meals rather than 3 heavy meals.
7. Don't eat two hours before sleeping.

MISCELLANEOUS TIPS

1. Reward your efforts, celebrate your success!
2. Brush your teeth after dinner to prevent you from evening snacking.
3. Always think positive even before you have not seen results.
4. Confide in a close friend or companion about your goals and the coming changes of your lifestyles.
5. Don’t keep water bottles with you; instead go to kitchen for this. This will involve little bit of movement in your routine.
6. Avoid situations that put you in temptation's path, meaning if you're on a diet, don't go to the ice cream parlor.
7. Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions. (i.e., on your bathroom mirror, next to your bed, on the visor of your car, on the refrigerator)
8. Focus on positive self-talk. Congratulate yourself every time you take a step towards your resolution goal. Be your own best cheerleader.
9. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again.
10. Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk.

I would update these and add more as and when I time. At the end of the day, it all adds up to better fitness.

PS: Don't ask me how many of these tips I follow regularly :)

Self Care - Home Remedies for Acidity or Heartburn

First some Do's & Dont's for avoiding acidity:

- Have plenty of water regularly to avoid acidity.
- Have proper sleep.

- Avoid raw onion while suffering from acidity.
- Avoid fried & spicy food.
- Avoid pickles.
- Stress, smoking, & over eating are also common known factors for causing acidity.
- Some pain killers also cause heart-burn as side effects.
- Don't stay empty stomach for long times.

Remedies
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- Chew basil leaves.
- Eat thin lemon slice and dipped in rock salt (sendha namak). This removes indigestion and heartburn.
- Boil mint leaves in 1 cup of water & sip slowly after meals.
- Keep a piece of jaggery in mouth & suck it slowly.
- Suck a piece of clove.
- Curd, Coconut water, banana, watermelon, cucumber are also helpful in reducing acidity.

Tips related to Curd (Dahi)

- Put bitter curd in strainer (chhalni) & drain excess water. Now add some milk & use it.
- Another option for bitter curd: add 4 cups of water & keep aside for half an hour. Later drain excess water deposited over curd.
- If jaaman is not present, then mix one teaspoon salt in hot milk & keep it at room temperature and leave it overnight. Curd should be ready next morning.

Tips for increasing Haemoglobin

Dont's
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- Decrease your dairy products consumption because dairy products limit absorption of iron in your body. Try to maintain your calcium intake with non-dairy products.
- Avoid caffeine intake.

Do's
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Have lots of iron rich food like carrot, jaggery (gur), spinach, beetroot (chukandar), fig.

Few tips that I've been told are as follows:
- Take a small amount of jaggery & soak overnight in a cup of water. Next morning, filter out the water & consume it empty stomach. This technique is said to produces excellent results within a month.
- Soak 2-3 dry figs in half cup of water overnight & consume next day.

PS: These tips are what I've come to know from people around me, books, etc. You could say these are typical Grandma's tips (Daadi-Naani ke nuskhe :) However, these tips are not meant to replace a doctor. Please use your own judgement, or take doctor's advice in case of any doubt.

Storing Potatoes

- To avoid potatoes pieces from blackening, put them in cold water.
- Do not wash potatoes before storing, to avoid them from sprouting.
- Always store potatoes at a dry place.
- If potatoes are kept for long, then roots grow on them. To avoid this, keep an apple with potatoes.

Indian spices, cereals etc. & their Hindi names

I often find myself being confused while going through any recipe (on TV, internet, magazine etc.). So I thought I would put as many information as possible here. Many things here would be too obvious, where sometimes you might get lucky & find what you're looking for :)
I would keep updating this list whenever I get additional info...

English - Hindi
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Almonds - Badaam
Asafoetida - Heeng
Basil - Tulsi
Bay Leaf - Tej Patta
Bengal Gram - Chana Dal
Bottle Gourd - Lauki
Black Cardamom - Badi Elaichi
Black Pepper - Kali Mirch
Black Salt - Kala Namak
Carom Seeds / Thymol seeds - Ajwain
Cardamaom - Elaichi
Cashew - Kaju
Chilly - Mirch
Cilantro - Khada Dhaniya
Cinnamon - Dalcheeni
Clarified Butter - Ghee
Cloves - Long (or Lavang)
Corriander - Dhaniya Powder
Curd - Dahi
Curry Leaves - Kadi Patta
Cumin - Jeera
Cumin Black - Shah Jeera
Dates - Khajur
Aniseed / Fennel Seeds - Saunf
Fenugreek Seeds - Methi Dana
Garlic - Lahsun
Ginger - Adrak
Golden Raisins - Kishmish
Gram - Desi Chana
Gram Flour - Besan
Green Peas - Hari Matar
Green Chilly - Hari Mirch
Home Made Cheese - Paneer
Jaggery - Gud
Kidney Beans - Rajma
Lemon - Nimbu
Lentils / Red Lentils - Masoor Dal
Mace - Javitri
Mustard Seeds - Rai
Mint - Pudina
Mustard Oil - Sarson Ka Tel
Nigella - Kalaunji
Nutmug - Jayefal
Oatmeal - Vilayati Jau
Pistachio - Pista
Plain Flour - Maida
Pomegranate Seeds - Anar Daana
Poppy Seeds - Khus Khus
Raw Mango Powder - Amchoor
Red Lentils (or Lentils) - Masoor Dal
Rose Water - Gulab Jal
Rice Flakes - Poha (or Chooda)
Saffron - Kesar
Semolina - Rava
Sesame Seeds - Til
Spice Blend - Garam Masala
Split Green Gram - Dhuli Moong Dal
Tamarind - Imli
Terminalia Chebula - Harad
Thymol Seeds / Carom Seeds - Ajwain
Turmeric - Haldi
Vinegar - Sirka
Walnuts - Akhrot
Wheat Flour - Genhu ka Aata
Whole Lentils - Sabut Masoor

Self Care

- Mixing Aamla powder with oil for massaging helps in itching problem.
- Apply BitterGourd juice (or its peeling) to pimples.
- For headache caused due to dryness & heat; apply curd to roots of your hair. Don't do this if you're allergic to dairy products; or sufferring from cough, cold etc.
- To get rid of cold (jukaam), put 2 pinches sugar & 1 pinch salt in your mouth; then drink slightly hot milk on top of it. Cold would be gone in 2 days.