How to make him happy?

What does a male want?
What makes him feel important?
How to make him feel appreciated?
How to make him feel loved?
How to make him happy?
These are the few questions that are needed to be answered.
There is a very high need of males to become a hero.
Yes, you read it right.
They want to become a hero of others life.
They want to become your superman and solve your problems.
And then want to hear all praise that they should get after helping you.
They want to be feel needed.

They dont want to feel useless.
In their world men are there to complete every task and then get praises from it.
Men want to take responsibilities. 
They need trusting. They want that others should trust in them to complete a task.
They dont feel loved when you critisize them, when you point out their mistakes, when you teach them how to do some work.

  

So, to make your man happy you should not teach him and  criticise him and point out his mistakes to him.
He dont want you to compare him with others.

He just wants you to accept him the way he is.
He may not be the perfect but he always try his best to be pefect for you.

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Sprouts: A storehouse of nutrients 

Here’s why you should include them in your diet:

Sprouts are one of the richest forms of nutrients known.

You should sprout your food to boost its nutritional content.

Nutrient rich

Generally sprouts are rich sources of vitamin C, B, fibre and protein which are great for boosting the immune system.

Health benefits 

Sprouts are perfect plant based food which can help to reduce blood cholesterol level which in turn reduce heart strokes and other heart issues.

Weight watcher

Sprouts make perfect sense for those watching the waistline, since they are high in insoluble fibre that is crucial for weight loss.

So much to sprout

There’s so much more that can be sprouted. Beans, grains such as barley and wheat, radish and broccoli seeds, kidney beans, soyabean, amaranth and even brown rice.

Why to take sprouted grain?

Well, sprouted grains aren’t allowed to reach their full grown stage and are picked before the seeds use the starch to grow. So what you get is less starch and more vitamins, minerals, nutrients and protein. They also contain less gluten and hence are ideal for people with gluten sensitivity.

For lustrous hair

Sprouts are full of the magical potion carotene (keratin in some cases). 

Regular consumption of sprouts adds shine, elasticity and lustre to the hair. 

It combats dry and brittle hair, flaky scalp and reverses hair loss. Sprouts also prevent the hair from appearing dull and lifeless. 

Omega 3It contains omega 3 fatty acids, which are vital for the nourishment of hair follicles

Apart from being cancer protective in nature, they are rich in vitamin E, potassium and iron, all effective constituents for hair growth.

Alfa alfa sprouts are also extremely useful for the all round development of hair.

Try different approach 

Instead of taking single type of sprout at a time, you could mix and match various sprouts (lobhia, kidney bean, soyabean) and take a break while consuming them. Your body needs to work extra hard to process this raw food, so opt for sprouts once a week or twice maximum.

And whenever you would use a grain, nut or bean in your cooking, replace it with a sprouted one. If you are going to top your salad with almonds or chickpeas, use sprouted ones instead. Planning on serving rice along with your dinner, opt for sprouted brown rice or barley.

Benefits of DARK CHOCOLATE 

Dark chocolate
• contains highest percentage of cocoa solids and cocoa butter while milk chocolate contains the smallest percent.
• Dark chocolate does not contain milk solids.

Dark chocolate often contains less calories than milk chocolate and white chocolate.
 Dark chocolate generally offers more health benefits than milk chocolate and white chocolate.


Health Benefits of Dark Chocolate

1. On heart
• Improves heart health.
• Prevent heart diseases due to the presence of anti oxidants.

2. On skin
• Protects skin from UV damage.
• Prevents skin cancer and sun burns.
• Provides Nourishment to the skin.
• Regular consumption of dark chocolate helps you achieve a smooth, problem-free complexion.
• It also keeps your skin moist.
• Promotes skin glow by reducing elevated stress hormones.

3. On hairs
• Reduces Hair loss by promoting blood circulation in the scalp.
• Boosts Hair Volume.

4. On brain
• Stroke Prevention :  The increased levels of flavonoid protects the brain against strokes.
• It can help you to focus and sharpen your memory.
• It protects your brain from ageing.
• eating dark chocolate boosts blood flow to some key areas of the brain for a few hours at  least, which directly leads to increased performance in tasks and general alertness.
• It can boost your memory by almost 30% and also your problem solving skills.

5. Source of antioxidant
• antioxidants can help destroy free radicals before they spread.
• Prevent heart diseases.
• It slows the aging process
• spawns happy babies from pregnant mothers.

6. On blood pressur

  • help lower blood pressure

7. Cholesterol
• Cholesterol (LDL) clogs the veins and arteries and thus narrowing them. This condition can lead to a heart attack.
Dark chocolate reduce LDL (bad cholesterol) levels in the arteries and heart and increase good cholesterol (HDL).
• This in turn helps reduce the risk of cardiovascular diseases and a stroke

8. Diabetes
• Diabetes develop as a result of insulin insensitivity.
• Dark chocolate contains cocoa which increases insulin sensitivity
• And thus it protects against these diseases.

9. Prevent cancer

10. Mood Booster
The contents of dark chocolate help in the production of endorphins which are produced by the brain cells and are known to alleviate the mood. And thus relax a person.

11. Anemia Cure
The flavonoids in dark chocolate also help in curing anemia.

12. Eyesight Improvement
Studies have also shown that the flavonoids in dark chocolate help to improve blood flow to the brain. This further helps improve eyesight .

13. Helps in weight loss
• delicious dark chocolate fuel weight loss due to flavonoids and health-boosting nutrients present in it.
 
14. Dark chocolate can help in pregnancy.
• Some mothers may be at risk for preeclampsia, when the blood supply to the fetus is cut off or restricted.
• This occurs due to high blood pressure, which is natural during pregnancy
• regular chocolate consumption can reduce the risk of preeclampsia by lowering blood pressure. 

15. Immune system.
• Dark chocolate has anti inflammatory properties
• Thus it helps to boost immune system.

16. On tooth enamel
• Dark chocolate harden tooth enamel
• That means, it lowers your risk of getting cavities if you practice proper dental hygiene.

How much chocolate should you eat in a day or in a week?

According to researchers, 6.7 grams of dark chocolate per day — a bit less than half a bar a week — represents the ideal amount for a protective effect against inflammation and cardiovascular disease.

What happens when you eat too much dark chocolate?

Eating too much dark chocolate is also not good.
If you eat too much dark chocolate, you may experience immediate unpleasant symptoms such as indigestion, headache and heartburn.

When to avoid dark chocolate?


KIDNEY STONES
: Chocolate contains oxalates, which are correlated with a higher risk of kidney stones. Those who are predisposed to kidney stones or have previously experienced a kidney stone may want to avoid eating chocolate.

MIGRAINS : Chocolates are thought to trigger migrains. Research is still going on this topic.

lifestyle diseases

What are lifestyle diseases?

All the diseases which are related to the way we live our lives- the way we eat, exercise, smoke and drink, lead stressful lives and our attitude towards sex and personal safety.

Or we can say that all the diseases that are caused by unhealthy lifestyle are called lifestyle diseases.

The important lifestyle diseases are-

  • Obesity
  • Diabetes mellitus
  • High blood pressure (hypertension)
  • Cancers (of the lung, mouth, food pipe, wind pipe, female breast and of the colon)
  • Osteoporosis
  • Asthma and bronchitis
  • Ischemic heart diseases
  • Metabolic syndrome (syndrome X)
  • Mental stress
  • Crippling conditions of joints like low backache and osteoarthritis
  • Road traffic accident

So what do we do?

The good thing about the lifestyle diseases is that we can easily reduce the risk of these diseases by changing our lifestyle in a positive manner. The major factors which need to be focused upon are:

  • Eating the right type of diet
  • Ensuring adequate physical exercise
  • Avoid tobacco in all forms
  • Avoidance/moderation in alcohol use
  • Controlling mental stress
  • Practicing healthy sexual practices
  • Personal protection on the road while driving
  • Protection against the insects which transmit diseases.

Physical exercise

Health benefits of physical exercise by which it helps to prevent the lifestyle diseases:

  • Reduces the level of blood pressure
  • Reduces depression and stress
  • Bring about protection against cancers of intestine and female breast
  • Makes bone strong, protecting from osteoporosis
  • protect against diabetes and heart diseases by removing the fat inside our abdomen
  • improves the action of insulin hormone thus protecting against diabetes, heart diseases and syndrome “X”
  • specifically increases the good type of cholesterol (HDL) and reduces the bad type of cholesterol (LDL)
  • directly protects the heart by increasing its efficiency

How much should we exercise, at what intensity, for how long and how frequently?

Level of hardness of exercise:

  1. Mild intensity
  2. Moderate intensity
  3. Heavy exercise
  4. Very heavy
  5. Unduly heavy

Example of various intensity of exercise

  1. Mild intensity exercise: -walking at the speed of 5 to 5.5 km per hour.

– golf, slow pace walk

– leisure pace badminton or table tennis

– cycling 10 to 12 km in an hour.

  1. Moderate intensity exercise –

-walking at 5 km to 7 km per hour.

-Swimming at 20 meters per minute.

-Golf at brisk pace

-Competitive level badminton

-Competitive level tennis

-Cycling 15 to 17 km/hour

-Non competitive basketball and other field games

  1. Heavy intensity exercise

-Jogging and walking covering 7 to 7.5 km/hour

-Swimming 25-30 meter/min

-Cycling 18-20 km/hour

-Leisure level squash

-Aerobics

  1. Very heavy intensity exercise

-Jogging covering 8-9.6 km/hr

-Match level singles of badminton/tennis

-Swimming 30-35 meter/min

-Brisk, competitive level field games

-Competitive squash

  1. Unduly heavy intensity exercise

-Professional level of competitive squash

-Swimming 40 meter/min

 

Exercise how many days a week and how long during a day?

 

  1. Mild intensity exercise
  • 7 days a week
  • 1 hour per day
  1. Moderate intensity exercise
  • 5 to 7 days a week
  • 45 -60 minutes each day
  1. Heavy exercise
  • 4 to 6 days a week
  • 30-45 minutes each day
  1. Very heavy and unduly heavy exerxise
  • 3 to 4 days a week
  • 20-30 minutes per day

 

 

What about wight training?

 

Weight training gives you additional benefits

  • You may undertake 2 to 3 sessions in a week.
  • Exercise all major muscle groups (chest, arms, forearms, shoulders, back, thighs and legs)
  • Use 20 to 30 lbs for each muscle group
  • Do 3 sets, each set having 8 to 10 repetitions for each major muscle group

 

Warming up and cooling down

Start any exercise session with 5 minutes of warm up (stretching exercises of yoga)

Similarly wind up the exercise session with 5 minutes of cool down (gentle walking , yoga, gentle stretching)

 

Prevention of obesity

  • the various food item that we eat (or drink except water) give us energy (calories)

if we take in more calories than we can spend, the excess energy gets stored in our body as fat and reflects outwardly as obesity.

  • The basic principle that needs to be noted is that we do not eat because we need energy; primarily we eat to satisfy our hunger, to get a feeling of satiety.
  • Now satiety depends on the bulk of food and not really on the energy content of the food.
  • So, if we eat a food which has large bulk but low amount of calories, we will get enough satiety but push in lesser calories as compared to when we eat food which has lot of calories (so called “high energy density” foods.)

Example of low energy density foods

Clear soups, fresh vegetables (except potatoes), fresh fruits (except banana), rice, pulses, chapatti, idli, sambar, baked fish/chicken.

Examples of high density foods

All foods which are  creamed, fried, gravied or sugared.

Which food item should be avoided:

  • Sugary food
  • Fried food
  • Thick gravies
  • Whole milk and milk products
  • Food with high salt content

Which food items should be encouraged

  • Fresh fruits
  • Fresh vegetables
  • Low fat milk
  • Low fat meat
  • Grams, porridges, pulses, legumes

 

How much cooking oil and ghee should we consume?

As a general guideline, we should consume not more than 1 to 1.25 litres per adult per month.

 

Which cooking oil is healthy for the heart?

Truly speaking, no oil is healthy. They are only bad, worse and worst.

Saturated fat(ghee, butter, hydrogenated oils, coconut oil) are the worst.

So best is to use vegetable oils, within the limits as recommended.

 

How much salt should we eat?

Not more than 6 grams per person per day.

 

How much fruits and vegetables?

  • 500 grams of fresh fruits and vegetables per person per day.

 

 

Tobacco

Tobacco (whether smoking or chewing) is a major cause of serious disease and suffering

Cancer of lungs, mouth, windpipe, heart disease, bronchitis etc are caused by tobacco.

There is no bargaining as far as tobacco is concerned. The only medical recommendation is to stop.

 

Alcohol

Like tobacco, alcohol causes a large number of serious diseases example cancers of mouth and stomach, liver disease, hypertension, obesity, diabetes etc.

Avoid alcohol, but if you still decide to drink then keep within the limits of moderation.

By moderation it is meant that not more than 3 small pegs in a day for men and not more than 2 small pegs  a day for women.

 

Managing stress

  • Undertake regular, brisk physical exercise, it is one of the best stress busters.
  • Pray for 10 minutes in morning and evening, it is definitely a great stress reliever.
  • Practice any form of meditation for 10 minutes
  • Practice abdominal breathing when faced with sudden stressful situations.
  • Spend at least 1 to 2 hours of quality time with your family members.