Silent Threats

What do the following generally have in common? 

• The holiday season
• Monday mornings
• Major sporting events
• Market Crashes

 Answer:  They are all times when ‘anxiety’ is usually at a high… and when heart-attack ratestend to increase.

Most of us are aware that eating healthy and exercising regularly are important ‘preventative steps’. 

But “stress” is a health factor that oftengoes overlooked and is the cause of many problems, even for people who live otherwise ‘healthy’ lives.

When we get stressed, adrenaline (the “stress hormone”) is released into the body. 

It sets-off the ‘fight or flight’ response, speeding up the heart rate and pumping more high-pressure blood in less time. 

The increased force of the blood can damage artery walls and increase plaque formation– leading to clogged arteries and consequently, heart-attacks.

Adding to this problem is the fact that during some stressful times (like the holiday season) people also tend to fall into bad habits – eating more of the things they ‘shouldn’t’ and skipping out on healthy routines. 

Finding ways of managing stress or decreasing anxiety in our lives is just as important asregular healthy eating and exercise.

Exercises for a Flat Stomach or Tummy

Exercises to target the abdominal muscles are beneficial for firming your stomach. Doing crunches won't eliminate belly fat as will a proper diet and cardio program, but exercises like the ab crunch will tone the muscles of your rectus abdominis, transversus abdominis and obliques. These are the major muscles of your stomach and waist.

Scissor Crunch

The scissors crunch elevates the difficulty level from a regular bent-knee floor crunch by straightening the legs. When you bend your knees to do a crunch you can easily tuck your pelvis and press your lower back into the floor to support your spine. Lying on your back and instead straightening your legs makes this more difficult, and forces your abs and lower back to work harder. To do the scissor crunch, lie face up on the floor with your legs straight and cross your ankles. Bend your elbows and put your hands on the back of your head. Then, raise your head and shoulders off the floor. Lie back down to finish one repetition. Perform an equal number of crunches with your legs crossed both ways.

Fingers To Heel Oblique Touchers

The fingers to heel oblique touchers are almost self-explanatory. This exercise works the muscles of your obliques on the sides of your stomach by trying to touch your heels with your fingers. Begin lying on your back with your knees bent and your feet hip-width apart on the floor. Your knees are bent at 90 degree angles. Your arms are next to your sides with your palms down. Hover your arms about an inch off the floor and raise your head and shoulders up. Then, bend your spine to the left and reach toward your left heel. Bend and reach to the right. Your head, shoulders and arms stay in the air during the exercise.

The Rings

The rings is a challenging exercise that works several muscle groups, though it is still considered an exercise for flat abominals. The abominals are worked as well as the chest, shoulders, triceps and lower back. Place a rolled up yoga mat or thick towel on the floor. Then, sit in front of the mat and place your palms on the mat next to your hips and beneath your shoulders. Extend your legs in front of you with your heels on the floor with the balls of your feet lifted slightly into the air. Your knees are bent greater than 90 degrees. Now, lift your buttocks a couple of inches off the floor with your arms completely straight. Lean forward and move your hips back over the mat. Lower your hips back to the floor.

Tips to reduce double chin

A double chin occurs when the musculus mylohyoideus - the muscle directly underneath the chin, slackens with age. This results in the impression of a second chin, which many people find unattractive and seek to eliminate. Certain vitamins, double chin exercises and neck massage can help treat a double chin.

Double chins tend to come with age but they are not inevitable and one can get rid of them without surgery. There are several reasons behind them - genetic tendency; lack of exercise and fat and fluid build-up.

Though aging and obesity are the two most common causes, double chin can also be genetic and that's the reason some people have double chin right from infancy.

To get rid of a double chin, boost your daily intake of vitamin E. Vitamin E isfound naturally in many food sources such as dairy products, brown rice, legumes, nuts, beans, apples, soy beans, peanuts, and liver.

Chew a sugar free gum as it moves the jaw constantly and helps you get rid of a double chin.

Massage your neck and double chin area, beginning at the throat and moving slowly upwards. Massage for several minutes every night before bed to reduce your double chin.

If you are overweight, try losing weight by following a low-fat, low-carbohydrate diet and also exercise regularly. The more calories you burn, the less double chin you'll have

Perform double chin exercises like neck rolls. Roll your neck in a clockwise, and then counter clockwise circular motion.

Move your neck forward and then rest your chin against your chest. Hold your neck in this position for at least five seconds. Move the neck as far back as possible, and hold for five seconds. Inhale when your head is upright and exhale when it is in the forward and back position.

Move your neck to the side and try to touch your shoulder with your chin. Hold your chin in this position for at least five seconds and repeat on the other side. Repeat the entire exercise three times.

Is kitchen making you fat?

The kitchen is the heart of your home, but it might also be at the heart of your unwanted weight. Everything from the size of your plates to the wattage of your bulbs has a direct effect on what and how much you eat, according to research in the Annual Reviews of Nutrition. Here are signs that your kitchen is sabotaging your waistline-and simple fixes to get the scale moving in the right direction.

Your plates are platter size
"Most of us make a habit of filling our plates and finishing what's on them," says Lisa Young, PhD, RD, author of The Portion Teller Plan. Eat off a plate that's smaller than a large dinner plate. This will ensure a substantial weight loss over a period of time.
Solution

Rethink your place settings. "Use your salad plate to hold higher-calorie meals or pasta and load your dinner plate with veggies," says Young. If you plan to buy new plates, the best size is 10 inches in diameter, says Brian Wansink, PhD, director of Cornell University's Food and Brand Lab and the author of Mindless Eating. "Your bowl should also not be very deep and wide. Go for a 200 ml one. It's best to use transparent bowls which will help you keep an eye on portions," says Mumbai-based nutritionist Naini Setalvad.

You love bright light
High-wattage lighting can raise stress levels, stimulating your appetite and causing you to eat faster than usual, according to research reviews. On the flip side, too dim is no better-studies show low lighting lessens inhibitions.
Solution
"Many modern kitchens have layers of light sources," says Joseph Rey Barreau, a lighting designer in Kentucky. When you're cooking, flip on as many lights as you'd like, but when it's time to eat, use no more than 240 total watts. With compact fluorescent bulbs, use 75 to 100 total watts.

Your kitchen is cluttered
"Kitchens often become dumping grounds," says Peter Walsh, a professional organiser and the author of Does This Clutter Make My Butt Look Fat? A messy space makes healthy eating harder because it's a lot easier to grab a few cookies or order pizza than it is to unearth a counter top and cook.
Solution 
Keep your counter top clear. "A cluttered space repels us. So de-clutter your counter top immediately after you are through with the preparation," says Dr Swati Kashyap, senior consultant and HOD, Behavioural Medicine at Delhi's Fortis La Femme. Also, store a few oft-used cooking tools on an easily accessible shelf so that cooking becomes easy.

"Enjoy your kitchen space and you will love making food at home instead of ordering that pizza. Putting up nice paintings on the kitchen wall or keeping flowers on the counter top can make it a space you will love to spend time in," she points out. Also, plan a healthy menu for the week and make a conscious effort to stick to it for three weeks. "Behavioural science says, after you do something for three weeks, it seeps into your unconscious and becomes a habit," explains Kashyap. What better habit than sticking to a healthy menu!


Your glasses are wide
People serve themselves more cola and juice when using short, wide glasses than they do with tall, skinny ones, according to recent research. That's because we focus on the height of beverages when pouring a portion. "And since the size of your glass determines how many calories you consume (through juices, for example), watch out," says Setalvad.
Solution
Use skinny glasses for soda and juice and fill wider ones with water and other calorie-free quenchers. Keep an eye on how much you pour. Studies show that you could lose almost a kilo in six months just by cutting down on sugar-laden drinks every day.

You shop in bulk

Bulk shopping can help cut food bills, but if you store groceries in their supersize packages, you're more likely to supersize your meals. Researchers found that people prepared 23% more food when cooking from large containers. Having a large variety of food may cause you to overeat too.
Solution
Big packages don't have a natural stopping point, so break them down into smaller containers or single serving portions. "Pre-fix the portion size before you reach out for your favourite snack pack and break the portion into two helpings. Psychologically, you will feel more satisfied and are less likely to overindulge," says Delhi-based clinical psychologist Dr Divya Parashar. Also, keep only one variety of your favourite treat in the house to help curb temptation.



You have a clear cookie jar 
According to a research review, just seeing tempting food makes people feel hungrier. It also causes the release of dopamine, a brain chemical that produces a feel-good sensation and may intensify a particular craving.
Solution
"Re-engineer what's within reach," says Wansink. Put trigger foods in opaque containers and stash them in an inconvenient spot. When you need a step stool to reach those cookies or have to push past veggies to get to the leftover cake in the fridge, it serves as a speed bump to help you pause and reconsider, says Wansink.

Drink three glasses of water before you grab your favourite cookie. This will help you settle for one instead of three in a row. "Whenever you feel tempted, it's best to divert your attention. For example, you could engage yourself in some household chores or pick up your favourite magazine," suggests Kashyap.

Your kitchen-cum-dining space is Grand Central
A lot of activities (including watching TV) take place in this space. According to a recent study, participants who ate while watching TV consumed more food and ate more often-about one extra meal per day.
Solution

Move the TV out of the dining space and separate eating from other activities. This way you are more likely to focus on your food and listen to fullness cues which you may miss out otherwise. Studies show that when distracted, you'll eat 15% more. "You shouldn't ideally watch TV while you eat but if you must, then make sure that you take your portions during the commercial breaks. This will keep you mindful of how much you eat," suggests Parashar. 

It's time to re-position your fridge

How you position your groceries may shape the way you eat.

SMARTER STORAGE
Set your fridge temp at just above freezing, around 1degree C. That's cold enough to slow the growth of bacteria without freezing the food.

Put items with short shelf lives in the back.
Milk, meat, fish and eggs last longer in the back because that's where refrigerators are coldest- and that way they'll also be protected from a warm air blast every time you open the door. Stash raw proteins on the lowest shelf so no meat juices can drip on other shelves and season your food with pathogens like E. coli and salmonella. Wipe down your fridge once a week with a disinfecting wipe or a clean cloth dipped in a solution of soap, water and a little bleach.

PACK SMART
A variety of small leftover containers stashed in your refrigerator can tempt you to eat more than you plan to, says New Delhi-based nutritionist Dr Sonia Kakar. Instead, try to combine and conquer by stashing those leftover entrees and sides so that each container has one meal's worth. That way you have more to eat and lose.

SHELVE IT WELL
Fill your eye-level shelf (or top shelf) with fruits, vegetables and other nutritious snacks. You're 2.7 times more likely to eat healthy food if it's in your line of sight.

Tips on staying fit

Set your goals right

Before you begin your fitness regimen, set yourself some goals such as, "I want to get in shape so I will join a gym or dance classes.") Making goals help you stick to your exercise regimen.

Know your limits

If you have not exercised in a while it may feel impossible but keep going; however, don't overdo it. Overdoing may cause you serious harms like extreme tiredness or body pain.

Don't get discouraged

Do not feel discouraged if you are not losing the desired weight in a week or so. If you are constantly working out, you will gradually see and feel changes in your body over time, but it won't happen overnight.

Mornings are best for exercising

It is always better to exercise in the morning before other commitments distract you. Exercising in the morning raises your heart rate and metabolism to burn more calories earlier in the day.

Stay on track

If you get distracted and forget to exercise one day, just make sure you do it the next day. The same thing if you overindulge in food and drinks one day at a party, eat light the next day

Make nutritional choices

Have a fruit instead of a samosa as your evening snack. Nutritional choices versus junk/fried/oily food will help to retain your weight loss.

Be careful about overeating

Overeating is certainly more damaging than not exercising. If you are just grabbing anything out of the refrigerator, make something healthy like cut veggies and leave them in the fridge.

Join a fitness group

If you have time, join some yoga classes or dance classes where to get to interact with like-minded people who also wish to stay fit like you

Be active at work

During breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break (you can sit at your desk and relax after the break!)

Take fitness as a way of life

Do not take your fitness programme a short-term goal that you have to achieve. Take it as a way of life. A key to weight maintenance, weight loss and fitness is to increase daily activity like taking the stairs, rather than the elevator or walking rather than driving when possible to make a real difference.