9 foods men need to eat

Here is a list of essential foods for good health

While many men are less conscious about what they eat, experts say that at times, eating healthy can mean different things for men and women because both sexes have their own set of dietary requirements.

Tomatoes
Tomatoes are also known as superfoods because of their numerous benefits. Tomatoes contain lycopene, which, studies say help reduce the risk of colorectal cancer, prostate cancer, heart disease and lower cholesterol — all common ailments in men.

Oysters
Oysters have high levels of zinc — essential for men's fertility and sexual health. Zinc maintains healthy testosterone levels and is excellent for healthy sperm production. It is also great for the hair.

Whole grains
Whole grains contain healthy levels of vitamins, minerals and fibre. Whole grains like oats and brown rice have healthy amounts of B vitamins, good for over-all well-being and they also help alleviate depression. Studies also say that folate can keep sperm healthy, while biotin helps curb hair loss.

Garlic
While garlic is known for the role it plays in protecting the heart, it is said that men who consume garlic regularly have lower cholesterol levels.

Salmon
Not only is salmon a great source of protein, it is also a good source of omega-3 fatty acids, which have been linked to lowered levels of bad cholesterol. They also reduce the risk of heart disease, colorectal cancer, prostate cancer and depression.

Blueberries
Experts say that blueberries have high levels of proanthocyanidins, which are linked to a reduced risk of prostate cancer. Blueberries are also said to be effective in reducing the risk of heart disease, Type 2 Diabetes and age-related memory loss.

Broccoli
Broccoli, as well as cabbage and sprouts, contains a strong cancer-fighting chemical called sulphoraphane, which is said to reduce men's risk of developing bladder cancer, prostate cancer and colorectal cancer.

Eggs
Suffering from hair loss? Make sure you include eggs in your diet. Eggs have high sources of protein, important for hair growth. The yolk is also a good source of iron.

Pomegranate juice
Pomegranate juice helps lower cholesterol levels and prevent hypertension because it is packed with vitamins, antioxidants and minerals. Some studies have also suggested that having pomegranate juice daily can slow down the progress of prostate cancer.

6 Habits that give you a paunch

We  list out the things that contribute to your burgeoning waistline.

We tend to overlook on certain habits that affect our life. We list down seven such habits that give you a belly pudge and how you can get rid of the unwanted fat gathering around your increasing waistline...

Skipping meals
When you skip meals, you end up overeating later and the fat inevitably finds a way to your midsection. Make it a point to eat small to medium-sized meals every three to four hours daily. We have to trick our body into having smaller meals every two to three hours to keep our metabolic rate high, not making us feel hungry and binge later.

Binge drinking
When you binge-drink, you are inviting flab to settle down on your mid-section. Alcohol contains lots of calories and you often tend to feel hungry while you are drinking. If you want to go out drinking with friends, make sure you opt for red wine — it helps fight paunch. The consumption of alcohol in moderation is fine during weight maintenance. You can choose to have wine as it is a rich source of antioxidants.

Crazy about crunches
Sit-ups tone the muscles and does not affect the layer of fat covering them. Doing 50 or 100 crunches will not make your jeans fitting loose. Instead of doing 50 crunches a day, it is advisable to jog or brisk walk in the park or on the treadmill for half an hour daily to get rid of the belly pudge. Only doing too much of crunches will not help. A proper combination of a good workout along with diet will help you to lose the fat faster.

Consuming 'lite' products
Remember that opting for sugar-free sweets, yoghurt, low-fat snacks or diet sodas will not help in the long run. These artificial sweeteners trigger your metabolism to increase the storage of fat.

Staying away from bread
Whole-grain breads and cereals allow insulin to rise and gradually reduce the chances of adding fat to your belly. Make it a point of include wild rice, whole wheat bread  and oatmeal in your meal plan once a day. Bread made from whole wheat and other processed grains have usually more fibre and are usually no different from homemade chapattis. It is healthy to have some amount of carbohydrates to help in the digestion process.

Fatty foods: a big no-no
Not all kinds of fats are unhealthy. Monounsaturated fats are good for you. Nutritionists opine that if you consume one-quarter of an avocado either in your sandwich or salad, you will lose the fat around your belly soon. Good fats are essential for your body. For example, you can have nuts, healthy oils like sunflower and olive oil. Avoiding them completely will not benefit your body completely.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Healthy habits you can acquire in 60 secs

If you think good health takes time to build, follow healthy habits that you can acquire in less than 60 seconds

From buckling your seat belt and washing your hands, getting healthier may take less time than you think. Both, the positive and negative choices you make every day factor in. Here are eight good habits that will help you achieve optimum health.

Sneeze into your arm 
When you don't have a tissue or a napkin handy to cover your mouth and nose, your best bet is to cough or sneeze into the crook of your elbow, or upper arm. The point is to avoid using your hands, which can easily spread germs around. Covering your nose also prevents germ-laden droplets from launching into the air, where they can land on frequently touched surfaces and infect others.

Give your eyes a break 
Many office goers and students spend several hours a day staring at computer screens, where a combination of glare, slumped posture and poor lighting can trigger a strain the eye and headaches. To protect your eyes from the daily screen time, build in frequent rest stops. Eye specialists recommend the "20-20-20 rule": For every 20 minutes you spend at the computer, glance away from the screen for at least 20 seconds by looking at an object located 20 feet away. Giving your eyes a breather allows them to focus on something else. It is also a good idea to stand up, put your hands in the air, and take a long stretch to promote blood flow in the body.

Apply sunscreen all year round 
Applying sunscreen on a regular basis can protect skin not only from a tan, but also from the visible signs of aging, and can reduce the risk of skin cancer. So rain or sunshine, make sunscreen part of your daily morning routine.

Drink lots of water 
Drinking eight glasses of water a day is a must, but we suggest avoid keeping count. Your body is composed of 60 per cent water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Adequate hydration also keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

Microwave the kitchen sponge 
The toilet seat may seem like the most germ-infested item in the home, but studies have shown that the kitchen sponge supersedes the list. A kitchen sponge's frequent use to clean dal or sabzi spills, as well as, its moist and porous texture, make it a breeding ground for foodborne bacteria, and mildew. To stop the spread of germs, make sure it is wet, then leave it in the microwave for 45 seconds every evening.

Count up to 20 when angry 
If you are seething with anger, count up to 20 and take a slow, deep breath between each number. This simple technique can reduce your temper and cool your nerves. Counting distracts your mind, which gives you some time to distance your emotions from the situation that is ticking you off. If you are still angry, keep on counting and deep breathing until you feel calmer, and more in control. Taking slow, deep breaths helps to switch the nervous system from a sympathetic system response, to making you feel more relaxed.

Brush your tongue 
Preventing tooth decay and gum disease requires daily brushing. However, cleaning your tongue is an important step to keep your mouth clean. Research shows that a periodontal disease is not only a threat to your oral health but its effects go well beyond the mouth. The back of the tongue is also a popular site for bacteria and germs that can give you bad breath. After you've brushed your teeth, brush the surface of your tongue from back to front. Doing this once a day removes plaque-causing bacteria and food particles trapped in the tongue, and freshens your breath.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Things women wish men understood

Women and men are as different as chalk and cheese. Men always find it difficult to understand women. Or so they proclaim. 
But believe us, we are not that difficult to understand. Just try to keep the communication channel open and see how things fall into their place. Here's a guide of some of the things women wish men automatically understood (and remember it's neither astro-physics nor micro-biology).

1. We know men are low in EQ (Emotional Quotient) but make an effort to understand emotions. But remember we don't like men who can't control their emotions. Cry babies (oops men) are not what we are exactly looking at in life..

2. When we talk, pay attention to what we are saying. Don't just nod your head and continue watching television.

3. Your mother might be great in the kitchen and can whip up gourmet dishes in no time. But sorry we can't go on listening to your running commentary on her remarkable culinary skills.

4. We believe in the power of communication. So, talk, fight but don't just go into 'silent' mode. Leave that mode to your mobile phones.

5 All of us love a dash of chivalry in our partners. So be courteous and show us that you are well brought-up.

6 Don't brag. Showing off really acts against you. Be subtle about your fat pay packet, your swanky car and the like. That shows your class.

7. Don't think that you own us. So, behave accordingly. Like men folk, we also like our own space.

8. Romance comes naturally to us. We love it when a man expresses his love. So, please show us that you love. Say it through flowers, dinners, gifts and of course count surprises as an important element of our DNA. Understand these basic points and act accordingly

9. Don't try to give us lessons on moral science. And for heaven's sake don't comment on a low-neckline dress. That's a very cheap thing to do.

10. Don't crack jokes on our family members, close friends. Show your great sense of humour with a touch of sensibility.. 

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Think you should do better in life? Blame your great, great, great grandfather

LONDON: Miffed that you didn't get into Oxford University? Cross because you can't afford that three-bed in the town centre? Not got one non-executive directorship to your single-barrelled name? There is only one person to blame: your great, great, great, great, great, great grandfather. 

According to a new book, " The Son Also Rises", by academic Gregory Clark, our chances of getting on in life are largely down to what our family did 300 years ago. Contrary to brighter estimates, which suggest that past prosperity or poverty can be erased in three to four generations, Clark reckons it takes 10 to 15. 

So, those who feel held back by their modest beginnings shouldn't look to their parents' salary for an explanation: that accounts for a mere 10 per cent variation in a person's status, whereas our long-term lineage accounts for a variance of between 50 and 60 per cent. 

What that means, in effect, is that if your family were shopkeepers 200 years ago, the likelihood is you may be, too. 

Clark arrived at his conclusion by using surnames to track changes in familial fortune. He picked out the family names that dominated elite positions in historical records like the Doomsday Book and the Royal Society records and then tracked how long it took for those surnames to lose their wealth-predicting ability. 

Was Clark surprised at his findings, implying as they do that capitalism has not led to a rapid, persistent mobility? "Very surprised; astonished," he says. "It took us considerable time to realise that surnames were revealing a surprising persistence in social life that conventional methods fail to detect." 

Clark suggests that mobility in feudal England was not vastly different to today. Upwardly mobile artisans working in the 12th century took eight generations to be absorbed into the educated elite of the 16th century. 

Conversely, despite the introduction of inheritance tax and rapid industrialization, the 21st-century descendant of the 1 per centers of mid-Victorian England are likely to be three times as wealthy as the average man or woman on the bus. 

What is perhaps the most surprising feature of the research, though, is that the ancestral shadow appears to hang over all the countries surveyed, without exception. 

"Social mobility rates are similar across societies that vary dramatically in their institutions and income levels. Cradle-to-grave socialist Sweden and dog-eat-dog, free-to-lose America have similar rates. Communist China and capitalist Taiwan have similar rates. Homogenous Japan and the ethnically fractured US also have similar rates," he says. 

If proved correct, Clark's research would imply that attempts to invest society with even a ghost of social mobility have come to naught. As he says: "Only extreme, drastic and unacceptable state interventions have any hope of increasing social mobility." Not even the Communist Revolution in China in 1949 managed to have a lasting, pervasive effect on mobility, according to his study. 

While one might expect that the glacial pace of change comes as a result of the old boys' network, Clark contends that, actually, we inherit our "social competences". This conclusion has led some to suggest that he is a genetic determinist. In his own writing, it must be said, he points out that he is not saying that helping the disadvantaged doesn't produce "absolute, commendable benefits", merely that such action fails to boost social status. 

Still, though, it cuts both ways. As he says, the vast investments made by the super-rich in the education of their own kin eventually runs to nothing if their forefathers were not themselves wealthy. 

It seems then, that playing the lineage lottery is a lot like playing the real lottery — winners are few and far between.

Papaya: Beauty and Health Benefits

Whether it's the harsh summer sun or the humid monsoon weather, the fruit papaya can be effective for soothing, toning and moisturising your skin, which will leave your skin glowing naturally. So instead of opting for those expensive over-the-counter creams, why not use papaya? Its natural properties will remove skin blemishes, pimples, dark patches and do much more!

Beauty uses of papaya

Since the fruit is a good source of Vitamin A and Papain which is a kind of protein, it helps in removing dead skin cells, along with breaking down the inactive proteins.

If you apply a finely grounded paste of raw papaya on your face, it will help reduce pimples and blemishes!

Mashed papaya can be used for treating the sore and cracked heels.

The peel (skin) of the papaya can not only be used on the face, but it should also be used for whitening the skin on your legs.

Using papaya on your face regularly will reduce the signs of ageing.

If you have rough and dry skin, mash a papaya with honey and apply this mixture for hydration of the skin.

Papaya also helps in controlling dandruff. Frequent use of its paste on your hair will improve its texture.

Vegetarian diet and the myths about it

Misconceptions over the years have surrounded vegetarian diets and those who adopt them. Let's view the myths and see the actual reality

Myth: Vegetarians do not get enough protein. 
Fact: Well, there was a time when nutritionists and dietitians even said this, but no longer. Now, we know that vegetarians get plenty of protein. What they don't get is the excessive amount of protein found in the typical modern diet. If you eat a variety of fruits, vegetables, grains and legumes, then getting enough protein is not an issue.

Myth: Vegetarians do not get enough calcium. 
Fact: This myth has been applied, in particular, to vegans who have eliminated milk products from their diets. Somehow, the notion got started that the only good source of calcium is milk and cheese. Granted, milk does have a good supply of calcium, but so do many vegetables — especially green, leafy veggies. The truth is, vegetarians suffer less from osteoporosis (a deficiency of calcium that leads to weak bones) because the body assimilates the calcium they eat more easily during digestion.

Myth: Vegetarian diets aren't balanced, so they are risking their health for their principles. 
Fact: First of all, a vegetarian diet isn't out of balance. It has a good proportion of all the complex carbohydrates, protein and fat — the three macro nutrients that are the cornerstone of any diet. Plus, vegetarian food sources (plants) tend to be higher sources of most of micro nutrients. Another way to look at it is this: The average meat eater consumes one or fewer servings of vegetables a day and no servings of fruit. If a meat eater does eat a vegetable, chances are it's a fried potato. "Out of balance" depends on your perspective.

Myth: A vegetarian diet is all right for an adult, but kids need meat to develop properly.
Fact: This statement makes the assumption that protein from plants isn't as good as protein from meat. The truth is, protein is protein. It is all made from amino acids. Children need 10 essential amino acids to grow and develop properly. These amino acids are as readily available in plants as they are in meat.

Myth: Humans were designed to eat meat. 
Fact: Although humans are capable of digesting meat, human anatomy clearly favours a diet of plant foods. Our digestive systems are similar to those of the other plant-eaters and totally unlike those of carnivores. The argument that humans are carnivores because we possess "canine" teeth ignores the fact that other plant-eaters have "canine" teeth, and that ONLY planteaters have molar teeth. Finally, if humans were designed to eat meat, we wouldn't suffer from heart disease, cancer, diabetes, and osteoporosis from doing so.

Foods that help you get better scores

What you eat goes a long way in maximizing your exam performance say experts

For all those teens who've been told by sceptics, "Nothing will help you at the nth hour", here's some good news. What you put into your mouth in fact, can. Experts trained in nutrition and memory enhancement vouch for the connection between diet and brain performance. Mirror gets those in the know to tell you how to go from 'sailing through' to 'maxing' by making gentle changes in what you eat.

Eat eggs, cottage cheese for choline
Eggs, beans, seeds and nuts are protein-rich foods that your body uses to manufacture amino acids. Amino acids are precursors to neurotransmitters (specialized brain cells) that help you maintain mental acuity and motivation.

Eat at regular intervals to keep nutrient and energy levels stable. Fruits and vegetables help rehydrate and replenish the body, thus ensuring that you don't feel sleepy after a meal.

Never go for an exam on an empty stomach. Quench your thirst with water, coconut water, fresh fruit juices, milk and anti-oxidant-rich green tea. Avoid caffeine and sugar. Before and during exams, make breakfast your most important meal of the day. Energy-giving oats, cottage cheese, brown rice poha, eggs etc. make perfect breakfast eats because they contain a nutrient called choline, which helps cognitive performance and improves memory.

For lunch have foods with a low glycemic index — steamed green moong sprouts, namkeen oats with vegetables, chicken soup, curd, multigrain chapatis (soya flour, chana flour, oats, barley and normal atta) or brown rice pulao.

For a healthy evening snack, have a bowl of fruit chaat, murmura chaat, roasted chana, roasted moong, almonds and walnuts with two dried figs. Avoid starchy vegetables (potatoes, yam) because they'll make you lethargic and cause bloating. Your best options are bottle gourd, carrots or methi with chapati. Vegetable/ fruit raita gives you calcium, water and protein.

Sip lime juice to keep neurons running
When studying, the brain craves high fat and high sugar foods, which is why when stressed, students tend to eat processed snacks. They must make an effort to structure what they eat. Complex carbs like ragi, brown rice, whole wheat should become part of lunch and dinner. Glucose is the main fuel of the brain. But providing it slowly into the bloodstream through complex carbs is key. You can also try sipping on a tall glass of lime juice with 1 tbsp (no more) of glucose and a pinch of salt every three hours. This hydrates the brain and keeps your neurons running. Eat a fruit every four hours (pomegranate, sweet lime, guava, watermelon and banana). I'd also recommend two cups of mild green tea with honey (11 am and 4 pm) because it increases alpha wave thinking and calms stressed nerves. Milk (or curd) for its calcium content is a must-include. The best inbetween study snack is five almonds, five pistas and five raisins, had every two hours.

Lose those extra pounds just in 10 days

Follow these easy-to-do tips and get rid of your tummy in 10 days...

Courtesy our party-hopping and binge-eating sprees in the last couple of months, thanks to the festive season, almost all of us are battling that unwanted bulge. In fact, fitting into our old dresses and slim-fit jeans is almost like a challenge. But worry not. Here are some simple tips, which, if followed properly, could help you get rid of your paunch in flat 10 days.

Drink lots of water
Water is essential for our system, as around 70% of our body constitutes water. However, too much of anything does not work. So, have around 2.5 to 3.5 litres of water every day. And make sure you avoid drinking cold water. Normal or lukewarm water will help you stay slimmer. Water flushes out toxins and hydrates the system. If you don't like water, sip on herbal and green tea. Sports nutritionists, advocate going the anti-oxidant way with this. "This is a delicious way to include anti-oxidants in your diet. It can work wonders for your immune and digestive system."

Cut down on carbs
Many believe that going on a zero-carbs diet will help in a miraculous way. While one should cut down on it for quick results, the no-carbs way is a strict no-no. Kim Mai, clinical nutritionist, explains, "Carbs are our energy givers and should contribute 65-70% of the total calorie intake in a day. One can only improve stamina if one includes carbs in every meal, every day! Weight loss will also follow suit when the body is fuelled optimally to be able to burn fat."

Increase protein intake
Have baked chicken or fish with steamed vegetables for lunch and dinner. Skimmed milk and milk products work too. Having a protein-rich diet makes you feel full for longer. Make sure you include egg whites in your breakfast. Have small portions and ensure that you have at least five to six meals.

Stay away from fad diets
Crash diets can be extremely harmful, so stay away from them completely. Dr Smita Naram, Ayurvedic physician, says, "A diet with a combination of 30% protein, 60% vegetables and 10% carbohydrates is most beneficial for reducing weight." Eating regular food every two-three hours (don't go for snacking in between) is great when it comes to losing weight.

Eat slowly
Eat slowly and stop eating when you are about 70 to 80% full. Do not overeat. Eating fast and gulping down food results eating much more than our body needs.

Walk, and then walk some more
Go for a 45-minute brisk walk in the morning or evening. Wear clothes that are not too tight and comfortable shoes that are meant for walking. Start with a 30-minute walk and extend it to 45 minutes or one hour. Do this for 10 days without fail.

Crunches can save your day
Don't have time for the gym? Just do some warm-up exercises and then target your paunch — do crunches (See box). Do this everyday — twice a day if possible. (After all, you want to lose that paunch in 10 days, don't you?) Throughout the day, whether you are sitting or walking around, make sure that you pull in your stomach and keep your back straight.

Take up a de-stressing activity
Stress and depression can lead to a lot of unwarranted emotional eating. So, de-stress. Take up a favourite activity — do some meditation, read a book, watch some romantic comedies, play with your dog or take up a yoga or dance class.

Stay away from temptation
Every time you almost give up and reach for a chocolate bar, remind yourself what you really want — looking hot in a sexy LBD or being flabby and fat and hiding inside a loose ill-fitted outfit. And behave accordingly.

Basic crunches
Lie down on your exercise mat. Bend your knees and keep it parallel to the floor. Now put your hands behind your head and exhale and lift up your shoulder blades off the floor while you contract your stomach and reach for your knees.

Get more out of crunches
Do bicycle crunches. Paddle each of your legs in the air while you do the crunches.

Ban the following completely for the next 10 days:
- Red meat
- Sweets
- Canned foods
- Junk foods like burger, pizza, pasta etc
- Cold aerated drinks
- Canned juices (even the ones that say 'healthy' on the pack)
- All kinds of outside food
- Avoid over-eating

7 tips for men to understand women better

A new survey has helped compile seven tips on how men can rise above others in their dealings with women.

Firstly, communication should not be a problem, as for the women there is nothing as appealing as a man, who listens to them. If a man wants to tell them something they wouldn't mind knowing it but face-to-face is always preferable and if that is not possible men can contact them via texts, the Sydney Morning Herald reported.

Secondly, complimenting women is nice, as sometimes they do need a bit of verbal assurance.

Phrases that might help men in a crisis: "Your hair looks awesome tonight!" "Is that a new dress?" "You blitzed it in that tennis match/speech/insert other awesomeness here!"

Thirdly, a man should not be a penny pincher instead he should pay on his first date if they want to see the lady again.

Fourthly, they should organise their social life and there are two obvious problem areas there:

First, the man who never does anything off his own bat, women may find it nice if they went and did something interesting occasionally.

Second, a male who simply does too much, women would like that person to take out some time for them.

Fifthly, some thought should be put by men in the presents that they give to women.

Sixthly, men should try to get a bit stylish and should invest in a fool-proof man outfit: nice jeans, a T-shirt and unscuffed trainers and for more smart-casual occasions, substitute in a good quality shirt and some leather shoes.

Lastly, when men don't know the direction of a place they should admit it and not pretend about knowing it.