10 nutritionally terrible foods to avoid

Not just junk, keep junior off these 10 nutritionally terrible foods

So you make endless mental notes of fried snacks and sweets that your kid gorges on, but what do you know about foods laden with sodium, fat, sugar and other unsavoury ingredients? We run you through 10 unhealthy children's foods that you'd rather avoid:

Fruit snacks 
For long, food and beverage giants have been pulling a fast one on you by using the word 'fruit' to sell nutritionally suspect products. Fruit cakes or fruit gummies, for instance, are as sugar-filled as a candy. The fact that they stick to kids' teeth make them a harbinger of cavities.

French fries 
With the mushrooming of fast food joints, French fries have befriended children's taste-buds more than ever. The problem with fries is not just the unhealthy trans fats and calories it's loaded with, but also how easy it is to gobble too much of it at once. Fries are known to dominate the palate to an extent where the child may not really develop a taste for other vegetables. To rein your junior in, try baking your fries at home or rustle up sweet potato fries, which are packed with fibre, vitamin C and potassium.

Sugar cereals 
It's no more a secret that most sugary cereals are hopelessly low on fibre and high on sugar. The trick then is to choose cereals that contain less than 10 grams of sugar and at least three grams of fibre.

Deli meals 
Multiple research say that processed red meat, such as hot dogs or bologna, can up the risk of diabetes, heart disease and colon cancer. Hot dogs, for instance, are loaded with sodium, fat and nitrates which have been linked to cancer. Stick to chicken instead of beef, and if you buy deli meats, go for low-sodium, organic variants that are free of added nitrates. The best option is to always opt for fresh meat.

Sweetened drinks 
Almost all the hype around the health risks that soda poses is sadly true, and more so for kids. Drinking soda or cola increases their odds of developing type-2 diabetes and ending up obese. Not to mention the cavities they will cause. Fruit drinks too can be just as bad as soda. Scientists say that if they aren't made from 100 per cent juice, their nutritional worth is as low as soda. In any case, limit your child's intake of packaged fruit juice, and encourage her to drink a lot of milk and water.

Granola bars 
They have been hailed as the ultimate health snack, but many varieties of the granola bars have ingredients that make them more of a dessert than a nutritional delight. The catch is again on the cover. Hunt for bars that contain at least two grams or fibre and less than 10 grams of sugar, and also for those that have little or no saturated fat, and no high fructose corn syrup or artificial sweeteners.

Sports drinks 
Your child might be drained after that gruelling session of cricket or badminton, but don't let him or her glug down sports drinks. Kids can become easily used to the taste and stop preferring water. Whip up a glass of chocolate milk instead, as it packs just the right mix of protein and carbs to help repair muscle.

Honey 
Until she is at least a year old, don't give your child honey as they can contain spores which can cause botulism — symptoms include dry mouth, vomiting, paralysis, and breathing problems. Since infants have immune systems that are relatively weak, they're at the highest risk for botulism. This is why doctors often recommend that babies avoid products that contain honey.

Packaged noodles 
Not only are noodles low on nutrition, they come with a lot of sodium. Children between the ages of two and three should have no more than 1,000 milligrams of sodium per day, while kids up to age eight shouldn't exceed 1,200 mgs per day. However, one serving of most packed noodles or pasta has more than half of a child's recommended limit.

Cheese
While cheese is a fabulous source of calcium and protein, you need to watch your child's portions. A slice of cheese can contain over 100 calories and 10 grams of fat, so regularly having more than that for a snack can add the numbers up fast. The daily recommended amount for dairy is two cups for age 2-3, and two-and-a-half cups for age 4-8. Just one-and-a-half ounces of cheese counts as one cup of the recommended amount of dairy.

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

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.

We give you eight reasons why you need to work out before your day officially begins

Some people will tell you that it makes absolutely no difference what time of day you work out at. They say that the result is the same whether you train at 7 am or 7 pm. Yet, fitness experts stress on the benefits of training first thing in the morning. Apart from building consistency and preventing you from waiting for your dumbbells, here are eight reasons why the early bird gets the worm.

Kickstarts your metabolism
Training in the AM hours also jump-starts your metabolism and helps keep it elevated for hours. In this way, your increased metabolism will be working — and burning more calories — while you are, instead of when your body is at rest. If you sit at a desk all day, you know that this is reason enough to get your engine running as soon as possible.

Gifts you energy
Exercising in the morning energises you for the day. So, if the weather and accumulated fatigue have you feeling less than active lately, you might want to try hitting the gym first thing in the morning. Doing so will release endorphins and other hormones to give you a much-appreciated boost that often lasts all day.

Clears your mind
Studies have also shown that exercise significantly increases mental acuity. Training early helps clear your head and put you in a healthy frame of mind. Working out before your day officially begins allows you to start each day with a fresh perspective as you destroy the stresses of the previous day with a bench-press or a run on the treadmill. This will help you reduce the chances of getting upset during the course of your new day.

Regulates your appetite
Many people find that morning exercise has a tendency to regulate appetite for the rest of the day. Not only do such people eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods. You will discover that your meal times will get regularised and you don't experience as many cravings and serious dips in energy levels, which will deter binge eating.

Increases mental awareness
You may have noticed that you feel more alert and ready to take on whatever challenge life throws your way after a good workout. If you train before your day begins, you'll be better equipped to deal with the battles presented to you at work. In fact, working out increases your mental acuity for four to 10 hours after exercise. This is due, in part, to the increased flow of oxygen-rich blood to the brain.

Increases discipline
Exercising in the morning gives you that gratifying feeling of knowing you've done something disciplined and good for you. It takes a great deal of motivation to get of bed, much more if you need to get to the gym. However, including that habit and finding the courage to get to the gym can drastically improve the quality of your life. Before you know it, the discipline it takes to work out every morning will spill over into other areas of your life and you'll be as driven in your cabin as you are on the elliptical machine.

Sleep better
Working out regularly results in better sleeping patterns and snooze quality. Your body will tell you that it's time for bed, but knowing that you have to get up to train the next morning will also help you hit the bed at a decent hour. It is difficult to build mass and improve your cardio if you don't rest properly.

Improves your diet
Exercising before eating could shock your system and it will usually throw your body into a catabolic state (where your body burns muscle for energy). Have a lowcalorie snack, such as an apple or some yogurt, about 30 minutes to an hour before you train. The snack will give you the energy you need for your training and it will burn off quickly. You'll crave better foods, and you won't want to waste the hard work that you put in by choosing cheeseburger over a healthy snack like a veg salad sandwich.

Love Things you didn’t know: Science

Valentine's Day fever is in the air, and love is all around. But there are certain things about love that even the most seasoned couples are unaware of

Latest research offers new lenses through which to see love.

1. Love is not a private emotion
Change the notion that love is confined to a single person's mind. Research shows that when you connect with someone else, there is a moment of synchrony between the two of you. Gestures, biochemistries, even neural firings of the two people mirror each other. So, love is a biologically mutual wave that can flow through two or more bodies and brains at the same time.

2. Love secures the connection between the brain and heart
It is often said that people who are social and have a strong sense of community live longer. But why this is the case was considered a mystery until now. New research shows that when a random group of people are asked to learn ways to create small moments of love in their daily lives, it improves the function of the vagus nerve in the longer run. The vagus nerve is a key channel that connects the brain to the heart.

3. Love doesn't require suppressing negativity
Think about love as little moments of shared positivity, and you realise that you can experience love even if you — or the person with whom you are connected — is suffering. Love doesn't mean ignorance of negativity. In fact, it is similar to compassion in essence; some level of empathy and kindness are part of the melting pot called love.

4. Love is not exclusive
Love is not restricted to your inner circle of friends and family members. If they are the only entities that come to mind when you think of love, you are constraining opportunities for growth and well-being. Science says that you can experience real moments of connectedness with anyone, a soulmate or even a stranger, as long as you feel safe and secure while establishing it.

5. Changing your views on love changes your capacity for it
You can use minute moments of connection to make incredible turnarounds in your personal and professional life. When you take just a minute or two every day to think about whether you felt attuned to another person (or people), you start the process for a slew of benefits and the release of happy hormones. Now that you know more about how love works, why not start this practice today?

For orgasm, try CAT or go doggie style

A few of the lovemaking positions that practically guarantee an orgasm.

This one's for the ladies as much as it is for the guys. Learn the art of making love and with tips from Fit for Love author Billy Sunday Mars.

CAT

It stands for Coital Alignment Technique (CAT) and can up your chances of an orgasm. To follow this technique in the missionary position, the man shifts forward to bring his chest closer to the woman's shoulders. This allows the clitoris to rub against his pubic region while his member rubs the G-Spot and other erogenous zones.

Spooning and doggie style

According to Mars, spooning and doggie style positions can also bring about an orgasm — often more than one — since he can manually stimulate your clit during intercourse. Writes Mars, "This decreases the time it takes to reach orgasm and extends your orgasms."

Put your hips up, women

Women can increase their chances of an orgasm if they lift up their legs. This trick works even if the man is not as well endowed as the average male. Tilt your hips and pelvis upwards. Your man will be able to reach areas he otherwise never could; it's also one of the most pleasurable positions, according to Mars.

Tips: To get more comfortable, cushion your lower back with a pillow underneath. Place it in such a way that your lower back creates an angle for the hips to be above your head and shoulders while lying down. According to Mars, women need to realise that the cervical area is a hot spot for earth-shattering orgasms.

Want to Boost Brain Power ? Watch Activity videos : Neurologists

NEW YORK: Watching activity videos before carrying simple tasks may boost the brain's plasticity and increase motor skills, shows research. 

Brain plasticity is the brain's ability to flex and adapt, allowing for better learning. 

The brain loses plasticity as it ages. 

"The study lends that even as an adult, your brain is able to better learn skills just by watching the activity take place. With a dramatic increase of videos available through mobile phones, computers, and other newer technology, this topic should be the focus of more research," explained Paolo Preziosa from San Raffaele Hospital in Milan, Italy. 

The results might also contribute to reducing disability and improving quality of those who are impaired or who are undergoing physical rehabilitation. 

The researchers put 36 right-handed healthy adults in 40-minute training sessions five times a week for two weeks. 

Half the group watched videos of a specific task, such as writing with a pen, cutting with scissors or handling coins, then were asked to complete the task themselves. 

The other half watched videos of landscapes and then were asked to complete the same tasks. 

The groups were tested for strength and hand skills and also underwent 3-D MRI brain scans. 

The researchers found that the group who completed the training along with watching the activity videos had 11 times greater improvement of motor skill abilities - mainly in terms of strength - compared to those who watched the landscape videos. 

The detailed study is scheduled to be presented at the American Academy of Neurology's 66th Annual Meeting in Philadelphia April 26-May 3.