Everyone talks about weight loss, but what about those who are desperate to gain a few kilos? Weight gain is as difficult as losing it, if you are naturally thin. Gaining weight is a problem for many people. They complain that they can’t put on any weight. Following are some tips to follow to gain weight. You will take some time to gain the weight you need, but be patient.

• Consume more calories than you burn. Choose healthy foods to add calories. Drink healthy beverages to add calories.
• Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
• Mid-morning and afternoon snacks should be nutritious, not junk. It contains healthy nuts, dried fruits and can add healthy calories to your diet.
• Eat healthy food frequently, 5-6 times a day - 3 larger meals and 3 smaller meals alternately. Separate them by at least 3 hours so you can digest each meal fully. Don’t go without food for 5-6 hours after having a major meal.
  For example, if you wish to consume 3000 calories a day, you may eat 3 larger meals of about 650 calories and 3 smaller meals of about 450 calories.
• Have a balanced diet.
• Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein.
• You should daily eat about 2.2g of protein per kilogram (1g per pound) of your weight. For example, if you are 50kg (110pound), then you should eat 50×2.2=111g of protein spread over 5-6 meals in the day. Include high protein foods in your diet. Your protein intake should be from foods rather than from supplements. Good sources of protein foods: whey, fish, dairy products (low fat variety), meats, nuts and seeds (almonds, peanuts, pumpkin seeds, sesame seeds, sunflower seeds).
• It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder in the diet to add some omega-3 essential fatty acids and extra fiber.
• Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
• Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
• Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.

Exercise important for healthy weight gain

                 Exercise regularly for healthy weight gain. Some thin people think that exercise is not good for them. This is not true, it keeps the metabolism high. Remember that eating alone is not sufficient. You don’t want to gain fat but lean mass, so exercise is important.

                  Resistance training exercises will help to increase your muscle mass, which in turn will increase your metabolism. Learn to distinguish between weight gaining exercises and weight loss exercises.
                  Note that if you do not get enough amino acids during exercise, the existing muscle may break down. Amino acids come from protein rich foods. Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbbells, not fancy gym machines.
The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.

These exercises are best done under supervision, but they don’t need machinery.

If you have a high basic metabolic rate — which means you expend a lot of energy even at rest — you need short intense workouts instead of long periods of low-stress activity.

               If you truly want to dramatically change your body, to learn how to build muscle mass fast, understands that it will be the power of all these factors working together that will propel you towards your goals - a precise combination of nutrition, exercise and rest will provide you maximum results.

Believe it or not, what we eat is deeply affect how we feel both physically and emotionally. If you are in stress or in bad mood, check your diet and do little changes in your diet. This will help you to improve your mood. Our body works exactly as a machine. We also need a proper fuel which is protein, carbohydrate, fat, vitamins, minerals and water, which are found in a healthy diet. If it doesn’t get that, it would run poorly and ruin the engine. So your body needs a constant flow of food to fuel it. Make sure that you eat small meals regularly, which will prevent dips in your blood sugar. If you want to improve your mood, go for good carbohydrate such as fruits, lentils, brown rice, oat meal and vegetables. These foods will give you more energy and help to burn excess fat. It is also necessary to eat high quality   of protein egg, lean meat, cottage cheese etc. There will be major spikes and drops in your blood sugar, if you consume refined carbohydrate as they have a lot of sugar in them and you also feel cross and tired. So make yourself happy and fresh by taking more and more complex carbohydrate.

This phrase also has practical implications. Brahmins, a caste in India which is known for their strict vegetarianism, are very calm and silent, whereas the people who live at coastal areas have fish as their staple food. Fish dies a violent death. Hence seashores person go through various incidents of violence.

According to Bhagavadgita, whatever you eat it influences your thoughts and if could control your food you could control your thoughts. There are three gunas in Ayurveda- Sattva, Rajas, and Tamas. These three gunas are fundamental attributes that are present in every human being with more or less domination. On the basis of these three gunas food can be classified as Sattvic, Rajasik and Tamsik. Sattvic food eaters are usually not aggressive in nature and are calm. The person has ideal combination of physical, mental and emotional harmony. Example of sattvic food are fresh juicy fruits, vegetables (that are easily digestible), milk and milk products, whole soaked or also sprouted beans, grains and nuts, many herbs and spices consumed in their natural and near-natural forms. Person having Rajasik food are usually aggressive and overflowing with energy as the rajasic food increase the speed and excitement of the human organism. Vegetables cooked in excess butter, with spicy and strong flavoring agents, are typical example of rajasic preparation. . A tamasic person is usually unhealthy, lethargic, and inactive. Refined food - be it cereals, oils or hydrogenated butter, stimulants and beverages like tea, coffee and soft drinks, fast and ready-to-cook food,  canned or frozen food, precooked and warmed food items like burgers, pizzas, pastries, and chocolates, incompatible food as well as intoxicants like tobacco and alcohol are tamasic examples of tamasic food.

The teen stress should be dealt with both at home and outside home in school.

• There is a wrong notion among adults that there is no earthly reason for stress in teens. This should be avoided.
• The first step in tackling teen stress is to identify the signs and symptoms of stress in the teens. The teens should be allowed to talk freely about their problems.
• Parents and teachers should teach them stress relief methods.
• They should set only reasonable goals in both curricular and extra curricular activities

There are several treatment models to help the teens cope up with stress. The steps of one such model -

• Ask the teenager about what bothers them.
• Ask the teens about the their response to that stressful event
• Explain to the teens about normal stress response and ways of tackling stress
• Identify the source of stress in teens and help them understand that the same event incites different responses in different persons
• Teach the teen the best stress relieving techniques.
• Advise them to avoid unhealthy methods of tackling stress like aggression, avoidance etc.

Researches show that stress is the most common health disorder in the United States. There are various options available for the relief of stress. A balanced nutritious food and simple deep breathing exercises are the simplest methods for stress relief. They are cost effective, easily available and are without side effects. Food that reduces stress acts mainly by their vitamins and mineral contents.

Healthy stress relieving methods

• Eat a well balanced nutritious diet
• Exercise regularly
• Avoid caffeine, tobacco and substance of abuse like alcohol, drugs etc
• Follow simple stress relief methods like deep breathing, listening to music, recreational sports
• Develop assertiveness training skills
• Learn to be practical. Look for an alternative if the task is very stressful.
• Have high self esteem
• Learn to say no. By doing this a teenager can sort out important things in his life.
• Have good sense of humor
• Watching stress relief cartoon

 Food and Stress Relief

The changes associated with stress are

• Increase in the stress hormones adrenaline and cortisol
• Increase in blood sugar and cholesterol
• Increase in the heart rate and blood pressure
• Increase in the respiration
• Accumulation of toxins like carbon dioxide and lactates
• Emotional changes due to alteration in the brain chemistry
• Gastro intestinal disorders like irritable bowel syndrome
• Suppression of immunity

The principle of stress management programs is to reverse all these changes. Among these changes the levels of the already increased hormones cannot be brought down. The stimulus which increases their production can be controlled. All the other changes can be reversed using various stress relief options. One of the simplest options is the dietary changes. Avoid over working in kitchen for dinner parties, Caviar, hamper or family favorites, yet you can turn an ordinary meal into a culinary work of art. You can do that by exploring new exotic cuisine.The role of food items in the stress management programs are discussed under the following headings

• Food items that reduces stress which should be included
• Foods items that aggravates stress which should be avoid

Food Items to be Avoided

Food items which aggravate the signs and symptoms are to be avoided. These include

• Tea, coffee, cocoa
• Junk foods and fast foods
• Egg yolks
• Butter, cheese , shrimps and meat
• Coconut oil
• Cashews almonds and other nuts
• Beverages including soda, chocolate drinks and soft drinks.
• Sugar
• Alcohol

Tea, coffee, cocoa including chocolate drinks contain neuro stimulators like, caffeine and Theo bromine. Though these substances refresh a tired person, it is better to avoid all these items in stress. In stress the patients will be already anxious and further stimulation results in aggravation of anxiety and worsen sleeplessness. Moreover tea and coffee worsens peptic ulcer associated with stress. But the controversy is that chocolates contain more of magnesium which helps in calming down an agitated person during stress.Egg yolks contain high percentage of cholesterol and should be avoided in stress which itself increase the cholesterol levels. Butter, cheese, coconut oil cashews, almonds and meat are to be avoided for similar reasons.

Junk foods and fast foods are highly delicious food items are not balanced diets. They contain protein, fats and carbohydrates in inappropriate proportions and moreover they don’t contain the essential vitamins and minerals. Stress needs more of energy, vitamins and minerals also but in a balanced proportion.

Beverages including soda and soft drinks contain ‘empty calories’ which are useless and they also don’t contain vitamins and minerals. In stress there is accumulation of carbon dioxide and lactates resulting in a condition called acidosis which is detrimental to health. The high content of carbon dioxide in beverages aggravates it. Sodium benzoate is also more in beverages which should be avoided in hypertension associated with stress. Sugar should be avoided in stress as the person will be already having increased blood glucose levels with a higher risk of getting diabetes.

However, shopping and gifting can help reduce stress of both the donor and the receiver, for example stationery.

Your skin is a reflection of your body’s overall health. A consistent maintenance is needed for your skin and body. In this busy life style, no one has enough time for skin care. One should always pamper himself for good care of skin. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent many skin problems. Taking care of the skin means different things to different people. For many, it means a simple splash of water, using soap for cleansing purpose while most of us look out for cosmetic products for cleansing, toning and moisturizing our skin. But in fact it is not just taking care of your skin externally but internally also. The famous saying “Your skin is the fingerprint of what is going on inside your body.” It means that a well balanced nutritious diet play an integral role to achieve healthy glowing skin which makes the skin beautiful from inside. That’s why the old adage “you are what you eat” not only applies to our overall health and nutrition, but how our skin looks and feels as well.

Tips to have healthy glowing skin

·        Eat three healthy meals every day to make sure you receive essential to minimize your appetite for fried, greasy or sweetened foods which makes you more prone to acne.

·        Whole grain breads, cereals, rice, crackers or pasta should be included in your diet. These foods that are rich in fiber help guarantee a clean gastrointestinal tract, which is particularly crucial in acne management.

·        Eat a wide variety of fruits and vegetables, including dark green and yellow, orange, white, green, red, purple and blue fruits such as blackberries, blueberries, strawberries, and plums etc. The consumption of vegetables that are raw or cooked very lightly —that is high in fiber, vitamins and contains important trace minerals. Make it a habit to eat fruits and vegetables every day.

·         Vitamin A-enriched foods such as broccoli, watermelon, apricots, and also foods rich in zinc such as whole grain, beans, nuts and lean beef can also help to reduce acne breakouts.

·         Beta carotene is antioxidants found abundantly in carrots, oranges, yellow fruits and vegetables and acts as a protector for skin care. People who consume diet rich in beta- carotene can tolerate sunrays for a longer period of time.

·        Vitamin C helps to form connective tissues, makes skin supple and prevents it from drying. Guava, oranges, capsicum, cabbage, grapefruit, fresh lime, papaya etc. are natural source of vitamin - C and should be included in diet.

• Increasing consumption of junk food leads to a zinc deficiency and therefore teenagers generally suffer from acne due to zinc deficiency. Zinc helps in production of new healthy cells. Therefore, nuts and seeds should be included everyday in diet.

• Good quality oils such as fish, canola oil, canola-based spread, olive oil, olive oil-based spread, sunflower oil, and sunflower oil-based spread, avocado and nuts contain essential fatty acids (omega-3 & omega-6) should be included in your diet which keep skin lubricated and keeps it looking healthier overall.

• When eating out, remember that many restaurants continue to use trans fats for deep-fried foods. A better choice would be grilled or baked foods which are more likely to be trans-fat free.

• The polyphenols in Green Tea have anti-inflammatory properties that may also be beneficial to skin health overall.

• Drinking water will keep your skin hydrated and helps to flush out the toxins and discourage formation of wrinkles. Our skin needs about eight glass of clean water – everyday.  Hydration comes from pure, clean water — not liquids such as soda or even soup.

By Lifecentury

Breast cancer is a cancer that starts in the cells of the breast in women and men. Worldwide, this is the second most common type of cancer after lung cancer (10.4% of all cancer incidence, both sexes counted) and the fifth most common cause of cancer deaths. While the majority of new breast cancers are diagnosed as a result of an abnormality seen on a mammogram, a lump or change in consistency of the breast tissue can also be a warning sign of the disease.

Risk factors:

·                 Age: The chance of getting breast cancer goes up as a woman gets older. This disease is not common before menopause.

·                 Personal history of breast cancer: A woman with breast cancer in one breast has an increased risk of getting cancer in her other breast.

·                 Family history: A woman’s risk of breast cancer is higher if her family member got breast cancer before the age 40.

·                 Certain breast changes:  Women having cells in the breast that look abnormal under a microscope increases the risk of breast cancer.

·                 Gene changes: Changes in certain genes increase the risk of breast cancer. These genes include BRCA1, BRCA2, and others.

·                 Reproductive and menstrual history:

Ø       The older a woman when she has her first child, the greater her chance of breast cancer.

Ø       Women who had their first menstrual period before age 12 are at an increased risk of breast cancer.

Ø       Women who went through menopause after age 55 are at an increased risk of breast cancer.

Ø       Women who never had children are at an increased risk of breast cancer.

Ø       Women who take menopausal hormone therapy with estrogen plus progestin after menopause also appear to have an increased risk of breast cancer.

·                 Race: Breast cancer is diagnosed more often in white women than Latina, Asian, or African American women.

·                 Radiation therapy to the chest: Studies show that the younger a woman was when she received radiation treatment to the chest (including breasts), the higher her risk of breast cancer later in life.

·                 Breast density: Breast tissue may be dense or fatty. Older women whose mammograms show denser tissue are at increased risk of breast cancer.

·                 Taking DES (diethylstilbestrol): Women who took DES during pregnancy may have a slightly increased risk of breast cancer.

·                 Being overweight or obese after menopause: The chance of getting breast cancer after menopause is higher in women who are overweight or obese.

·                 Lack of physical activity: Women who are physically inactive throughout life may have an increased risk of breast cancer. Being active may help reduce risk by preventing weight gain and obesity.

·                 Drinking alcohol: Studies suggest that women with higher intake of alcohol are at a greater risk of breast cancer.

Many risk factors, barring family history, can be avoided and women can protect themselves by staying away from known risk factors.

Natural Protection:

We’ve known for years that antioxidants can help prevent cancer. These naturally occurring compounds protect the body from harmful, excess free radicals. And the best way to have an antioxidant-rich foundation that is inhospitable to toxins and free radicals is through a combination of whole foods.