13 TOTALLY EASY BEAUTY HACKS TO TRY

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Can't resist to share this, particularly check the longevity massage, face massage and ideal brushing techniques.

I 'YAM" HEALTHY with YAM

YAM, popularly known as kanda in Telugu, jimikanad in Hindi, chenai kizhangu in Tamil,  and Surrangadde in Kannada, is a very healthy vegetable with loads of vitamins, minerals and promising health benefits!

As a  child I've never really liked YAM, but have to eat it on my mother's insistence. Once the Health Enthusiast in me woke up, I've realized YAM is not only healthy but actually offers a range of tasty recipes. And like all Andhras, I love the KandaBachalli curry (YAM cooked with Malabar Spinach). This iron rich curry tastes heavenly!!

What makes YAM so healthy and what are the health benefits of eating YAM? Lets find out.

YAM is a starchy tuber, rich in dietary fiber, B-Complex group of vitamins, folates, niacin and pantothenic acid. The tuber is also a good source of vitamin C and contains Vitamin A.

An abundance of minerals such as iron, calcium, copper, potassium, phosphorus and manganese  make YAM a medicinally significant vegetable. The tuber is widely used in traditional medicinal practices across India, Japan and China. The presence of a cell-proliferate, allantoin makes YAM very useful in healing boils and ulcers.



Essential Health Benefits of YAM

The antioxidant -rich YAM offers essential benefits for heart care, skin care, hair care, immune system, nervous system, digestive system.

HEART HEALTH
YAM is a good source of dietary fiber, which is known to lower bad cholesterol, while the potassium in YAM neutralizes the ill effects of sodium thereby balancing blood pressure and maintaining heart beat rate.

SKIN HEALTH
The antioxidants, especially the B-Complex vitamins and vitamin C demonstrate excellent antioxidant power in checking the free radical movement in the body to protect the skin cell damage. The vitamin C rejuvenates the skin and keeps the skin free of wrinkles.

HAIR HEALTH
Besides skin care, the antioxidants in YAM also help in addressing the hair problems such as dandruff, hair loss and dry hair. The presence of iron in YAM improves the red blood count and thereby blood circulation. Improved blood circulation becomes visible in glowing skin and vibrant healthy hair!

IMMUNITY SYSTEM
Antioxidants are powerhouses of nutrients that offer manifold health benefits, The nutrients present in YAM strengthen the body's immune system to fight against the harmful viruses and bacteria.

NERVOUS SYSTEM
The abundance of B-Complex group of vitamins in YAM have proven to be helpful in reducing the incidence of Alzheimer's disease and enhancing cognitive response. This is achieved by Folate, which is known to cause improved blood circulation in brain thereby stimulating cognitive abilities such as concentration and neural responses.

WOMEN HEALTH
Women suffering from menopausal  and premenstrual symptoms such as nausea and depression would largely benefit by including yam in their regular diet. Though certain studies indicate that yam contains an enzyme, diosgenin which stimulates the hormonal patterns, research proved that this enzyme is used to artificially produce the hormone progesterone but does not cause an increase the levels of progesterone in the body.

The main benefits of yam to women's health is in the form of rich B-complex vitamins, especially vitamin B 6, which addresses premenstrual syndrome.

WEIGHT REDUCTION
The low calorie factor and high fiber in yam makes it an excellent food option for people seeking to reduce weight. Yam meal is very fulfilling and controls the frequent hunger pangs.

DIABETIC BENEFITS
People with diabetics can add yam to their daily diet to balance the blood sugar levels. The high fiber content and low glycemic index rates make yam a super food for diabetics to prevent the unnecessary variations in blood sugar levels.





How to cook and eat yam;

Always eat yam cooked as yam in raw form is known to be toxic. Best way to cook yam is either boil in water or just bake in the oven.
I want to share two interesting and simple yam recipes

1. Kanda bachalli kura
Ingredients:
yam or kanda - 1/5 kg
malabar leaves (bachalli kura) - 3 bunches
soaked rai with 5 red chillies (2 tsp)
green chillies  4- 5
curry leaves - few
tamarind paste - 1 tbsp
jaggery - a little
oil
seasoning items  all 1 tsp
oil
split urad dal
channa dal (split bengal gram)
jeera (cumin)
rai (mustard seeds)
red chillies  - 2

Method:
Clean and cut yam to small chunks and boil them to two whistles. Keep aside.
Clean and chop the greens and boil them separately, for 1 whistle and keep aside.
make a paste of rai (mustard seeds) mixed with red chillies.
In a deep bottomed pan, take oil and add all seasonings.
fry for 2 minutes, then add chillies, curry leaves and fry for 2 minutes.
Add the rai paste to the above mixture and let it cook,.
now add salt, haldi and the cooked yam and greens.
Mix well, add tamarind pulp and jaggery.
cook for 2 min and remove from stove.
Serve hot with rice and fryuums as accompaniment.

The second recipe is more like aloo tikki, with the only difference is that we will be boiling and using yam instead of aloo.
ingredients:
yam 250 g
rice flour - 2 tbsp
garlic pods - 4
chilli powder -1 tsp

greens  - dhania (coriander), spearmint or pudina, green chillies, grind them altogether and keep aside.
Clean, cut yam to small pieces and boil.
Remove from stove, discard excess water and add all the ingredients such as garam masala, salt, chilly powder, rice flour and mix well.
Make small balls, flatten them and shallow fry on a tava using oil.
when the two sides are well cooked remove from stove and serve with either ketchup or any homemade chutney.

Go ahead, try YAM!

Diet for Glowing Skin

We are in a generation where we have a plethora of skin care products ranging from acne-control products, sunscreen lotions, anti-ageing products, fairness products, skin rejuvenating products alongside the most common moisturizers, cold cream  and vanishing cream products.

Though the availability of such broad array of skin care products is good news, there is no such product that promises complete skin care, while choosing the right product is another task. So, the best solution for complete skin care is HEALTHY DIET!

Your skin needs adequate doses of antioxidants such as beta carotene, vitamin E, vitamin A, Vitamin C, vitamin K, selenium, zinc, iron to stay healthy and glow. A healthy skin reflects the healthiness of the body. Consuming diet rich in antioxidants addresses even the most stubborn of skin ailments including acne, sunburns, dark patches and even psoriasis.

Here is a comprehensive list of the foods that help greatly in skin care. All the products listed here are rich in either one or more than one of the essential antioxidants. Again the items listed here are easily and economically available.

CARROT
The one food that tops my list of healthy foods for skin care is CARROT
- Rich in betacarotene, vitamin A and vitamin C, consume carrots either in juice form or salad on a daily basis to experience the improvement in skin health. Cooked carrots also offer equally good results.

-TOMATO
Packed with a bunch of antioxidants such as vitamin A, vitamin B, vitamin C and especially lycopene, tomatoes prove to be a great help in addressing acne and anti-ageing issues.

- PUMPKIN
An abundance of zinc alongside vitamins A and C, makes pumpkin an ideal food for regeneration of skin cells and improving complexion. Grab few pumpkin seeds as a daily snack and see the visibly improved skin tone!

- PAPAYA
Rich in vitamin A and papain enzyme, papaya helps in hydrating the skin and removing the dead skin cells. The sweet juicy fruit is in itself so tempting, one doesn't need a mentioning of its varied benefits. Eat it right away!

-LEAFY VEGETABLES
Leafy vegetables, including Kale provide the skin with the much needed iron and zinc alongside vitamin A.

LENTILS, PULSES, BEANS, WHOLE GRAINS
Dietary fibers found abundantly in pulses, lentils, beans and whole grain essentially offer B vitamins that help skin retain moisture and look healthy.

ALMONDS, WALNUTS
Almonds and walnuts are  powerhouses of vitamins, protein, soluble fiber and insoluble fiber and vitamin E. Regular consumption of these nuts bestows you with healthy skin that is devoid of acne, anti-ageing and other issues.


- POMEGRANATES
Packed with tannins and an abundance of vitamins, make pomegranate an excellent food for anti-aging and acne problems.


KIWI ,STRAWBERRIES

The presence of essential vitamins such as vitamin E make these products the perfect solution of daily skin care regimen.


DARK CHOCOLATE
This is another healthy option, which no one can ever resist! The antioxidants present in the dark chocolate not only provide  tasty indulgence but also provide protection against sun burn and improve blood circulation.
But regular chocolates with high (more than 70%) of milk and caramel content do not provide any of the above benefits.

BELL PEPPERS
The vitamin C found in bell peppers provides tremendous skin care benefits including protection against skin cancer.

The list is not exhaustive, other food products such as SALMON, EGG, SOY, STRAWBERRY, AVOCADO, ONIONS, GARLIC, ORANGE, BANANA, SPROUTS are powerhouses of essential vitamins and nutrients.

Consumption of naturally available foods such as the above mentioned list provides tremendous health benefits, while keeping diseases at bay.
A strict adherence to healthy and timely food, regular exercise and pranayama technique would yield great results in terms of improved skin tone and healthy glow.

Quick Fixes for Glowing Skin

While every woman, desires a glowing, flawless skin, why only few achieve this...
Also it has nothing to do with cosmetics ...
Why is the difference...
The difference lies in the approach to skin care. Yes! skin care should be a routine thing and not a random, once in a fortnight task.
That is the secret to 'Always Glowing Skin'.

Yes, it is possible to achieve a glowing, flawless skin with just a few everyday DIY tips.

Firstly prioritize skin care as an equally important task just like all other tasks you perform on a daily basis.
Then identify what exactly you desire to improve or correct.
If you wish for a flawless, glowing skin, the following tips would definitely yield desired results.

1. Saffron & Milk
Soak a few strands of saffron in 3 tbsp of milk or honey overnight or about an hour. Then apply the saffron milk evenly on the face and neck. Let it stay for some time and then rinse.

Do this for about 3 days to actually see results.

2. Lemon & Milk
Add few drops of lemon to 2 tbsp of milk and leave it for 5 minutes. When the milk curdles apply the mixture all over the face and neck. Let it stay for 20 minutes and then rinse.

Do this for 3 days to see a visibly glowing skin.

3. Cucumber & Yogurt
Grate a small piece of cucumber, mix it with 2 tbsp of yogurt. Apply the mixture evenly on face and neck. Let it stay for 20 minutes or longer.

4. Banana & Milk
Mash a small piece of banana, add 2 tbsp of milk. Apply the mixture evenly on the face and neck. Let it stay for 20 minutes.

You can replace banana with papaya or tomato.

5. Orange peel & Rose water
Grind orange peel, mix with rose water. Apply evenly on face and neck, let it stay for 20 minutes.

These are a few effective tips for glowing skin.

The tips also help in removing tan and sun burns.

Besides the above tips, few changes in diet and exercises help achieve a flawless, glowing skin.

My next post will discuss about diet for healthy glowing skin.

Are You Thinking DETOX

Truly, why would you think of detox...

My Reasons 

First and foremost remove the accumulated toxins from cells, tissues..from the entire body. 

To look GREAT

To lose WEIGHT

To strengthen immunity

Delay ageing

Improve overall body functioning

Boost Energy levels

Check hair fall

Sleep Better

Prevent chronic ailments

Understanding the Concept
Detox is basically a cleansing approach. The main reason many of us think of detox is to flush the toxins.But That is What Our Organs Do!! So Why Again a Detox Plan? 


According to WebMD, detox diets can actually be risky and might even backfire!(The Truth About Detox Diets). Detox primarily involves a whole lot of liquid diets and very minimal levels of solids,,,mostly salad varieties. Living completely on detox diets may involve serious side effects such as fatigue, muscle aches, low blood sugar, dizziness and nausea.


A small instance - the specific days when I fast (for spiritual reasons), I think about food more than ever and end up gulping in more than the normal servings. This kind of desperate eating behavior actually reverses the purpose for which the fasting is started.

 So, my personal opinion is that starving or fasting or living entirely on liquid diets not only deprives the body of essential nutrients but affects the regular eating patterns.

So, the approach to detox should be more of a conscious effort and the focus should be more on limiting the exposure and entry of toxins into the body. Imagine that you have started a detox regimen and going on fine with the specific diet (say, about 7 days), so what next...how long do you intend to continue...

 The human body is constantly exposed to toxins and any detox program should presumably be adopted as a regular practice.

The human body is primarily designed to flush out toxins and the organs, including lungs and kidneys are extremely good at it, unless the organs are not functioning properly or the body is not receiving the required quantity of liquid diets. When the organs are not functioning properly its a medical condition and definitely not something which a detox can help.

So, a detox program should basically focus on limiting the exposure or preventing the entry of toxins into the human body. How does one achieve this...First identify the common toxins that we knowingly or unknowingly allow to enter our body.

 One should limit their exposure to harmful chemicals especially the ones hidden in various products that we commonly use such as detergents, fragrances, hair sprays, perfumes, room fresheners, insecticides.

Mindful eating is the best approach to detox! First identify what comprises your regular diet. How often do you consume refined and processed foods, high-fat foods, sugary treats as well as food prepared in an unhygienic atmosphere.

What we actually need to do is to strengthen the functionality of our organs. So, detox should be approached in a broader way and include changes in our eating habits and living patterns.

Best approach is to include organic food, whole foods, adequate quantities of fruits and vegetables and nuts. The regular diet should include smoothies, herbs infused water, plain water, green tea, salads, legumes, whole grains in a systematic way.

Any detox plan would be incomplete without proper exercise routine. There is no substitute to physical activity and its manifold benefits as our body excretes toxins in the form of sweat as well.

In my next post, I will discuss about popular and simple detox strategies.

Are You Thinking DETOX

Why Surya Namaskaras?

I'm first introduced to yoga by Dr. Bapuji, when I visited him to get cure for my asthma. He taught me the breathing techniques (pranayama) and also gave a small booklet titled '25 Minutes Yoga for You'. He compiled the book with all the basic yoga asanas needed to maintain a healthy lifestyle. On opening the book the first thing that we see is surya namaskaras.

Surya namaskaras or sun salutation is an ancient way of paying respect to the Sun. The series of 12 postures aims to help the body maintain sync with the solar cycle. Why maintain the sync - we all know that an element of sun or rather all the five elements (panchabhootalu),  namely earth, water, fire, air and space form the human body.

In Sync with the Sun

Being in sync with the prime source of energy (the sun) allows the body to harness the solar energy for improved vitality, physical health and well-being. The twelve postures of surya namaskaras are basically structured along the sun's cycles (about 12 and a quarter) to enable the human body experience an overall good state - both mentally and physically.


(Image courtesy - perfectvision9.wordpress.com)

Power of Mantra

Each of the twelve poses of surya namaskara have a particular mantra (refer to the above image). It is advisable to chant the mantras audibly (especially, when doing at a slow pace). The sound vibrations emanating from the chanting of mantras work on the energy centers of the body. One can actually experience the flow of pranic energy.

It is difficult to chant mantras when doing at a brisk pace.

Benefits

Regular practice of surya namaskaras improves overall health, strengthens the immune system, the cardiovascular system as well as adds a youthful look!

The alternating stretching and compression of abdominal muscles strengthens the digestive system and addresses few chronic disorders, including constipation, bloating and indigestion.

When practiced at a brisk pace, surya namaskaras help weight loss and provide an excellent workout for abs. One can also notice loss of the extra pounds around the belly and a flat stomach as an outcome of regular practice.

The rhythmic stretching and bending strengthens the muscles, joints and limbs and adds great flexibility to the spine muscles. You can also notice an improved functioning of the internal organs.

Women suffering from PMS and related menstrual disorders would experience a visible difference on practicing the asanas regularly. Several gynecologists suggest practice of surya namaskaras to address chronic hormonal issues.

The surya namaskara asanas also cause improved metabolism and blood circulation rate that helps in preventing common skin problems such as acne, psoriasis, eczema and ageing. Furthermore, the asanas aid in preventing hair loss owing to the improved blood circulation to the scalp.

Regular practice of surya namskara aids in balancing body sugar levels. The constant inhaling and exhaling throughout the 12-pose cycle helps the body get rid of toxic gases and carbon dioxide, thereby bestowing the detoxification benefits.

Chanting the above mantras when performing the asanas helps one to release the blocked energy as well as add some spirituality to the whole process. When chanting mantras, one has to practice the asanas at a slower pace and avoid the mantras when practicing at brisk pace.

The asanas also help you to calm down and manage frequent bouts of anxiety. People with thyroid  and endocrine gland disorders would notice a normalized gland functioning.

Personally, I always felt very relaxed and happy doing the surya namaskaras, especially when done at a brisk pace. Maybe the asanas unleash some kind of positive energy within us that makes us feel very happy with ourselves. Alternatively, the thought that I'm doing something really constructive to stay fit invoked the bouts of positive energy.

A Word of Caution

For beginners it is better to start practicing yoga under the guidance of a trained teacher.
Pregnant women and people with cardiovascular disorders are not advised to attempt certain asanas and it is always important to consult one's physician before starting these kind of workouts.


Best Time to Practice

For me, the best time to practice surya namaskara is early in the morning. Evening is also the best time, However, one has to ensure empty stomach or three hours gap after meals for practicing the poses. Inhaling and exhaling is an integral part of the aasanas, few poses require you to inhale, while few require you to exhale.

Why do I Blog

My decision to start blogging is basically an outcome of a turn of events in my life that made me understand the importance of proper eating and lifestyle practices as a way of life.

This generation children face numerous health challenges, especially owing to the rising levels of childhood obesity, vitamin deficiencies, and physical inactivity. The rapid penetration of fast foods as well as easy access to digital media further complicates the problem.

A little awareness and conscious efforts by parents can help combat these preventable disorders and ensure a healthy, natural living for kids. I lacked in proper knowledge about healthy eating and parenting (my knowledge was limited to the extent imparted by my elders) during the early years of my elder daughter and now I want to make up for it!

Now, I make a conscious effort when cooking meals, trying to keep it simple, yet healthy and tasty. I also try to make my kids understand the importance of healthy eating and staying away from junk food. Fortunately, they do understand my concerns and avoid careless eating.

I think it works better if we involve children and make them appreciate the art of healthy eating, while emphasizing on the ill-effects of binge eating. Occasional indulgence is good and fun, as long as they don't over do it.

So, I started the blog with these concerns and wish to share a lot of health information with many parents, who also share similar passion about making kids live healthy and happy lives.

The blog is more of a platform to document my health journey (that would be too much to say at this juncture...), but yes, I've embarked on this journey and have certainly reached few milestones!!

I keep reading and researching to seek ways of integrating various food items in my daily menu so as to make sure my kids get appropriate nutrients. At the same time I'm a bit forgetful (regretfully!) and so this blog helps me document my findings and use them.

Blogging is actually a powerful tool that helps me learn many things, understand my inner-self and its more like meditation...I tend to think a lot about what I post.. I also get to conduct extensive research and reflect, to deliver a quality blog post.

Thanks for reading😊