Abinaya Stills

Healthy Protein Tips

Protein supplies the basic building blocks of life. They are the body’s main structural element. The proteins, in its original form, are too large to be absorbed through the intestines. The body breaks them down into smaller components called amino acids. The amino acids are small enough to penetrate the intestinal wall and are absorbed into the blood stream. The amino acids are used to build and maintain the body’s structure. The amino acids not used for this are used for energy.

 When you look in the mirror you are seeing protein in action. Your hair, eyes, skin, bones, heart, veins, muscles and genes that carry your personal blueprint are made of protein. While other foods are important, it is protein that actually builds your muscles.

 Protein gives your body what is necessary for growth, recovery and repair. We need protein for growth. Enough intake of protein is essential to our health. Protein is needed for:
Growth and development in child
Cell maintenance and repair
Regulation of body functions
Various tasks that fat and carbohydrates cannot do

Protein is consists of amino acids. Proteins from different types of foods contain different types of amino acids. These amino acids are used by our body to create protein that we need. Amino acids can be categorized into two broad types, non-essential amino acids and essential amino acids.

Protein Type	Food	Protein (g)
Animal Protein	Chicken breast (without skin)	42
	Ostrich / 100g	39
	Roasted lean beef /100g	32
	Cod / 175g	31
	Venison / 100g	22
	Prawn (peeled) 100g	17
Plant Protein	Soya beans / 50g	18
	Lentils / 50g	12
	Red kidney beans / 50g	11
	Baked potatoes / 225g	8
	Tofu / 100g	8
	Pasta / 50g	6

 Essential amino acids are provided from our daily diets. Our body cannot create these amino acids from other amino acids. Unlike essential amino acids, our body can make non-essential amino acids from other amino acids that we consume. The daily intake of protein can be up to 15% of the total nutrients we eat. One way to work out how much protein you need for a day is multiply your weight with 0.75 protein per day. So if you weight about 51kg, you need about 38g of protein a day. If you weight about 70kg, you need slightly more than 52g of protein a day.

How to remove tan

1.Sunscreen timings: Exposure to sun is one of the major factors that cause tanning. Hence, when travelling wear a sunscreen that has a sun protection factor or SPF of at least 15. The intensity of the sun is greatest between ten in the morning to four in the evening therefore if you can try and reapply sunscreen.

 2. Bleach naturally: Natural bleaching agents can be used thrice a week to cleanse your face. Mix 4 tbsp milk, 1 tbsp honey and 2 tbsp lemon juice and apply the mixture evenly on the tanned areas for 15 minutes. Once dried, wash with cold water. This works best for greasy and oily skin.

 3. Cleanse well: A yogurt and honey cleanser can do wonders to de-tan your skin. Mix 4 tbsp plain yogurt, 2 tbsp honey, 3 tbsp lime juice, add a little cornstarch, if you think the paste needs thickening. Apply on your face and massage for 2-3 minutes. Rinse with cold water.

 4. Papaya can work: Rub raw papaya juice or ripe papaya pulp on the skin, as it helps to lighten the dark patches on your face. Application of tea tree oil on affected areas, especially areas affected by pigmentation, is beneficial. You can add extracts of basil leaves in this for the better results.

5. Face and Neck :
First, remember that fake tan is least effective on the face and within 24 hours, the tan will have already toned down in color so if at all possible, try to leave it alone and counter with some judicious use of make-up. If you are desperate, try massaging baking soda into your damp skin (e.g. in the shower), using small, gentle circles. This has an exfoliating action which will remove any dead skin that is ready to be sloughed off. This treatment will help greatly with any “blotchiness” that comes from fake tanning products. If the color is even but simply unnatural, moisten a cotton pad with alcohol-free toner or a liquid make-up remover and wipe it gently over your face and neck. Alternatively, find a product containing Alpha- or Beta-Hydroxy Acid solution and apply before bedtime – you should see an improvement in the morning.

 6.Hands and Feet:
 For orange palms and soles, body hair bleach can be very effective. Apply to the stained areas, leave for about 10 minutes and then rinse off thoroughly. If other, more sensitive, areas are stained such as wrists, knees and ankles, try the Alpha- or Beta-Hydroxy Acid solution. Ordinary hydrogen peroxide (such as from your First Aid kit) can also work, although make sure that it is no older than 6 months old because otherwise, it will be ineffective. While it may not work immediately, it should help to lighten the tan more quickly if you keep applying it daily to restricted areas.
Note that hydrogen peroxide is a very powerful chemical and can harm the skin through free radical damage – therefore, it should NEVER be applied to large areas of the body. Remember to always test a small area of skin first when using any chemical as they can cause severe irritation. In addition, never use different products at the same time (eg. hydrogen peroxide and body hair bleach) on the same area of skin.

Fingernails and Toenails :
Again, body hair bleach can work well on stained toenails and cuticles. For fingernails, try soaking them in a bowl of denture cleaner.

Underarms:
An area that often has to endure constant shaving and deodorising, it is no surprise that the skin around the underarms can look strange and absorb fake tans badly, causing a ring to form around the underarm. It is best to gently exfoliate the area using a scrubbing cloth.

 Knees and Elbows:
Again, exfoliation with a scrubbing cloth is a good solution and you can do it quite vigorously with something like a sisal scrubbing cloth. However, never rub your skin red.

Torso, Legs and Arms :
 These parts of the body need more gentle treatment so it is best to coat yourself in baby oil, followed by a long bath during which you can exfoliate very gently with a cotton washcloth. Daily soaking in a bathtub will also help reduce all-over “orangeness”. Swimming will also help to tone down the colour. Remember to keep your skin moisturised at all times and to always be as gentle as possible. Raw, red skin is no more attractive than orange skin!

Simran Stills

Amla Healthy Tips

The Amla

The Amla or Indian gooseberry tree is a small or medium sized deciduous tree. The tree bears pale green flowers, fleshy round fruits that are pale green to yellowish in colour. The fruit has a hard seed in the center. The tree is indigenous to India and used in many Middle Eastern and Indian medicines.

 Amla Medicinal Properties 

 The Indian Gooseberry or Amla is a natural antioxidant with the richest source of Vitamin C, it contains 20 times the amount of vitamin C found in oranges. It also contains calcium, phosphorus, iron, carotene, amino acids, tannin, phosphorus, polyphenolic compounds, fixed oil, lipids and other essential oils. The Amla root bark is an astringent. The fruits are sour, astringent, cooling, ophthalmic, carminative, digestive, laxative, aphrodisiac, diuretic and antipyretic in nature.

Amla Home Remedies

 Amla Stabilizes Blood Sugar One teaspoon of Amla juice mixed with a cup of bitter gourd juice is prescribed by naturopaths as it stimulates the Pancreas and it will secrete enough insulin for reducing blood sugar. Amla seeds or dried amla powder in the form of capsules is equally invaluable for the control of Diabetes. Read other Diabetes Home Remedies.

 Natural Cholesterol Remedy 

 In laboratory studies, amla has been proven to effective for high cholesterol and prevention of atherosclerosis. It strengthens the heart muscles and causes a significant decrease in total cholesterol, LDL cholesterol, VLDL cholesterol and triglycerides. A 500 mg capsule of dried Amla powder can be added to your daily routine after consulting with your doctor. Read other Cholesterol Home Remedies.

Amla Treats Hypertension 

 Amla is rich in vitamin C and helps control blood pressure. You can have it as amla choorna (powder) or in the form of triphala tablets or decoction. Triphala, a combination of amla and two other herbs is an excellent medication for high blood pressure. Read other High Blood Pressure Home Remedies.

Natural Cure For Anaemia 

 Amla is rich in Vitamin C or ascorbic acid, an essential ingredient that helps in the absorption of Iron. Supplements of Amla can be very beneficial to patients suffering from Iron deficiency Anaemia. Read other Anaemia Home Remedies.

 Amla is Anti-Ageing 

 Amla has revitalizing effect on the body as it contains several nutrients and helps in preserving the stamina in aged people. It strengthens the heart, hair and different glands in the body. It improves the body's immunity to resist infection and diseases.

 Herbal Cough Remedy 

Add a tsp of Amla juice or powder to a glass of warm milk and drink this thrice a day. This will clear an unpleasant throat, adding some ghee to this decoction will clear a cough. Mix amla powder with honey and suck this mixture twice a day to cure a chronic dry cough. Amla is invaluable in the treatment of tuberculosis, asthma and bronchitis.

 Amla Treats Diarrhea and Dysentry

 Amla has a strong, cooling property on the body and is an excellent remedy for diarrhea. Squeeze the juice out of a handful of Amla leaves into a glass of milk. Add some honey and ghee to this milk and drink it to stop loose motions that are accompanied with mucous and/or blood.

 A Natural Eye Tonic 

 Fresh Amla juice or dried Amla capsules are a good supplement to improve nearsightedness, cataract and glaucoma. It reduces intra ocular tension and corrects the vision.

 Amla Promotes Hair Growth 

 Dried amla fruits are boiled in coconut oil and then ground to form amla oil. This is a very effective conditioner and prevents balding and graying of hair. For oily hair, mix half a cup of Amla juice, half a cup of lime juice and some water. Apply this to make an anti-grease hair wash.

 A Pitta Pacifier 

Gooseberries are boiled in coconut water and the ground mixture is applied to the scalp. Amla oil is an excellent way to reduce heat associated with summer season. It is a good remedy to pacify pitta conditions. 

Amla Treats White Spots

 on the Nails Gooseberry is an excellent source of Vitamin C and so serves as an effective remedy in vitamin deficit condition. Add Amla juice/powder in your diet to overcome this condition.

 Remedy For Menstrual Disorders 

 White discharge can be relieved with powdered and dried Amla Seeds. Make a mixture of this with honey and saunf or mix it with squished banana and consume it.

Easy Gym Tips

Do Something You Enjoy 

Exercise doesn't have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine. 

Schedule Time for Exercise 

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

 Remember that Exercise Can Energize

 Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.

Don’t be Afraid to Mix it up 

Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these t
ypes of activities, join up with a team.

Always Begin by Warming up 

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

Richa Gangopadhyay Stills