Month: May 2014

Regarded as a great form of aerobic exercise, cycling is an activity any one can take up. It’s also the best way to take in the countryside… When it comes to your fitness, it’s time to reinvent the wheel, pun intended! More people are finding cycling a way to boost stamina levels, with some even cycling to work every day. Today, more folks are pedal pushing their way on offbeat tracks and scenic routes around the city. Here’s more on the sport…

It can save the environment
For cycling enthusiasts in the country, the going isn’t easy because of chaotic streets, the poor condition of roads and a lack of dedicated cycling tracks. They hope cycling will become a dedicated sport so that things change. “So often we see a hike in petrol levels, so a cycle is a transport option. We have a lovely sea coast and if they can make a track right from Nariman Point to Borivali, about 100 kms up and down, it might save the environment.

We are actually breathing poison today, owing to the crazy carbon levels and we can reduce the carbon footprint this way,” says Vishal Sharma, of a cycling club in Mumbai. Adds cyclist Dhawal Shah, “Being on wheels is also a nice way to take in the sights. I think more people are opening up to cycling and we must move toward it in an effort for a clean and green environment.”

Warm up before starting
Always do an initial bike check for brakes and check for tire air pressure. Also, clean the reflectors.

Always ride on the correct side of the road
Make sure you always ride on the correct side (left for India/UK and right for US) of the road. Also, do not listen to music while cycling. Do not overtake other cyclists unnecessarily.

Health benefits of cycling
A fun exercise, cycling is said to improves cardiovascular fitness, so there is a lower risk of heart attack and stroke. Since pedalling is a lowimpact activity, you can improve muscle tone without stressing your knee and ankle joints. Says orthopaedic surgeon, Dr Vivek Shetty, “Cycling helps build cardiac stamina and strengthens lower limbs.

However, someone with an osteoarthritis knee should get an evaluation done by a doctor before starting to cycle. Also, someone with an injured tissue should not cycle for more than half an hour a day,” he says. Adds orthopaedic specialist and joint replacement surgeon, Dr Nilen Shah, “One can strengthen the muscles of legs through it, tackle osteoarthritis of the knees in the early sages as well as fight obesity.”

Diet dos and don’ts

• Eating before a ride is advisable, but try to take in food at least two hours prior to setting off. Avoid greasy or fatty food.
• Remember to eat 10-15 minutes after your ride as well, as this will carry energy to your tired muscles where it is needed the most and can help prevent soreness later on.
• Longer rides should be followed by a high carbohydrate meal in the late evenings so as to replace the calories burned during the day.

Safety tips
Keep in mind basic techniques and skills while on the road. Here are safety measures to follow… Wear a helmet: One important rule is to wear a helmet while in motion. These can reduce head and face injuries. Ensure that: The reflectors are provided on spokes of wheels, on the pedals and on the front/rear mudguard.

Make sure that both the brakes are working properly. Tire pressure: Always check your tire pressure. Cycling in the rain: On wet roads, there will be friction, so don’t slam on the brakes and expect to halt. Dress brightly: Always don brightcoloured clothing, especially at night or in wet weather.

While we all know water is essential to our basic wellbeing, not many of us can manage to gulp down more than a daily dose of one or two litres. Water, after all, is plain and can tend to get boring beyond a point. But with a little imagination and initiative, you can easily increase your daily water consumption. Here are some tips…

1. First things first. So, as soon you wake up in the morning, down a glass of water. Coffee, tea, milk — whichever you prefer — can follow a little later. Apart from making you feel good about sticking to your resolution, it also kickstarts your metabolism.

2. Make that water bottle your constant companion. No matter where you are — at home or office — keep taking small sips. Go for a water bottle in your favourite colour. That will make the idea of drinking from it more appealing. Fancy glasses will also do the trick.

3. Water can be made interesting and healthier. Add a flavour of your choice and relish the taste. Squeeze half a lemon, crush some berries, add a few mint leaves or fruit slices — the options are many.

4. Try to have some fun while drinking water. For example, lay a bet with a colleague, friend or spouse on who will drink more. You can also compete with yourself, increasing the quantity each day. Also, keep taking small water breaks with friends and colleagues while at work. It’s called ‘healthy’ bonding.

There are some foods that you must avoid if you want six pack abs. Generally, we tend to consume these foods out of laziness and availability, but you can’t be careless when you’re working on your six pack. We have listed the foods that you should avoid if you want a toned defined midsection.

Whole milk:
To build abs you need to cut down on calories. So consume low fat milk and avoid whole milk due to its high calories.

Commercial peanut butter:
Peanut butter is one of the best foods you can consume if you want to build muscle, due to its high protein content. Peanut butter is also a great post workout snack. But try and avoid consuming commercial peanut butter. The packaged and ready-to-eat peanut butter is rich in fats, calories and additives.

Diet foods:
In order to build muscle, it is important to have a balanced diet which includes carbohydrates, proteins and fats. Diet foods and diet meal plans prevent you from consuming a balanced diet. Plus there is an urge to consume far more calories when you are on a diet.

Crackers:
Crackers are recommended for good digestion, but they are prepared with refined flour and sugar, both of which are not good for building muscle.

High fructose corn syrup:
This is the main ingredient in several processed foods, but this sugar has a different method of processing in the body compared to regular sugar. It doesn’t have nutritional benefits and does nothing for building muscle.

Processed cheese:
There is a different between fresh organic cheese and processed cheese. The worst enemy for building abs is processed cheese – it lacks nutritional value, contains fats, salts and excess calories.

Processed starch food:
Potatoes are rich in starch, which is healthy. But processed starch has no nutritional value and loads of calories. Avoid processed starchy food to build abs without gaining weight.

Sausage:
This again is a processed food and rich in calories and fats. Stay away from processed meats like bacon, sausages and salami if you want toned and defined abs.

Artificial sweetener:
Artificial sweeteners have no nutritional value and get you addicted to sugar and junk food. These sweeteners make you gain weight and prevent you from developing abs.

High sugar breakfast cereals:
Breakfast cereals that have additional flavours and artificial sweeteners only increase weight. Instead, buy wholegrain healthy cereals.

Ice cream:
It may be a tempting way to cool off, but it can prevent you from building abs. Ice cream is rich in calories, artificial sweeteners and flavours.

Refined flour:
Unlike flour sourced from wholegrain, refined flour lacks nutritional value. Refined flour increases your sugar levels and increases the storage of fat in the body.

Spending too much on expensive shampoos, but not getting the desired results that you see in TV ads? It is mostly possible and very common, because we see overly exaggerated results on TV, since these ads are designed to attract customers. But, reality speaks a different story. Instead of spending on those branded shampoos and conditioners, Dr. Sandeep Suttar – Hair Restoration and Skin Rejuvenation surgeon at Hairrevive, Mumbai, shares some natural ways to get great hair. Follow these easy and simple steps to give that luster and shine to your hair, and flaunt your hair like the models do…

Egg treatment
Use the entire egg to condition your hair. If you have dry or brittle hair, use egg whites to moisturize your hair. Use ½ cup of any egg mixture (egg white, entire egg) and apply to clean, damp hair. Leave it for 20 minutes and rinse with cool water.

Cleanliness is important
The most important reason for hair fall is dandruff and itchy scalp. Therefore, maintain good cleanliness for beautiful and healthy hair.

Avoid hot water
Skip hot water showers, because hot water will make your hair dry and brittle as it strips protective oils from your hair – says Dr. Suttar. Thus, prefer a temperature which is just a bit warmer than your body temperature.

Bottle gourd treatment
Extract some bottle gourd juice and apply it into your hair. Keep this solution for half an hour and wash it off thoroughly.

For that shiny soft hair
Prepare a mixture of 1 cup of your daily conditioner and 2-3 tablespoons of honey. Apply this mixture evenly on your wet hair. Leave it for 30 minutes and wash it off thoroughly. This mixture will close down your hair’s cuticle and give your hair that amazing shine.

Baking soda therapy
Make a mixture of 3 tbsp. of baking soda and some water. Rinse your hair with this solution after shampooing. Let it set in for at least 5 minutes before the final rinse. This therapy will help to remove the excess shampoo and styling product from your hair.

For bouncy hair
Apply a one to one mixture of warm water and apple cider vinegar to your hair. Rinse it thoroughly after 5 minutes to get rid of the apple cider smell.

Don’t wash your hair frequently
Wash your hair every 2-3 days, for proper regulation of natural hair oils. Washing your hair less often will also help regain your hair’s natural body and luster.

Make your conditioner
For a protein packed conditioner, mix eggs and yogurt and rub it into your scalp. Leave on for five or 10 minutes, and then wash it off completely.

For strong hair
Use almond oil to treat dry and damaged hair. It is a very simple procedure, pour some almond oil in a bowl and heat it for 40 seconds. Then evenly distribute on your hair. Leave it for 30 minutes and then rinse normally with shampoo and conditioner using cold water.

Say bye-bye to dull hair with lemon juice
After the final rinse, apply 1 tsbp lemon juice to your hair. Simply towel dry your hair and style as normal to get rid of dry hair.

Use protection before you jump into the pool
Pools can do great damage to your hair as it contains harsh chemicals – says Dr Suttar. He says; prevent your hair from the pool damage by simply applying a little conditioner to your hair before you swim. This will protect your hair before it comes in contact with the pool water

Treat sun damaged hair
Make a mixture of ½ cup honey, 1-2 tbsp olive oil and 1-2 tbsp of egg yolk. Apply this mixture on your hair for 20 minutes and then rinse with warm water. This treatment will help to replenish keratin protein bonds – says Dr. Suttar.

Tight is NO-NO
To prevent breakage due to brittle hair avoid using bands and do not tie your hair too tightly.

The proper brushing technique
Avoid using a comb with plastic bristles to prevent hair breakage from static electricity. The best way to brush your hair is by first brushing the ends to remove tangles and then take the long stokes from the roots of the hair to the ends. This technique will help proper spreading of natural hair oil and thus prevent breakage.

Moisturize your hair
Pour a little beer in your wet hair. Distribute evenly and massage your scalp with your fingers for 20 minutes. Then rinse it thoroughly to get rid of the beer smell. Do this procedure once a week for salon smooth hair. Dr. Suttar says- it is recommended that people with sinus and cold should avoid using this treatment.

Trim your hair regularly
Get your hair trimmed at least every six weeks to eliminate dry, split ends.

Do not brush wet hair
Wet hair is three times weaker and thus more likely to break – says Dr. Suttar. He recommends, towel dry your hair first and then gently detangle your hair using a wide tooth comb.

Let your hair air-dry
Allow your hair to dry by itself instead of using a blow-dryer or hot rollers. Using this artificial mode of drying technique will make your hair more brittle and dry. If you have no time to let your hair air dry, then use blow-dryer sparingly and make sure you use a warm setting instead of a hot setting.