Health.&.Nutrition May.2017 P2P

WELLNESS FITNESS LIFESTYLE
A MAGNA PUBLICATION
www.magnamags.com
MAY 2017 ` 100 INDIAS FOREMOST HEALTH MAGAZINE
With Latest Updates From Top International Sources
EXPLOSIVE! 60 WAYS TO
LOSE WEIGHT,
LOSE WEIGHT,
SONU SOOD FAST!
On His Muscle Power
The Brain-Sex
Connection
Summer Special
Healthy Holiday Guide
De-Tanning Tricks
Water Workouts
ANGINA
Symptoms
& Care
Exercise
Mistakes
To Avoid
*UKs No1 womens supplement brand.
NB remember to change RDA
and footnote from * to or
other relevant symbol
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CONTENTS 40
Nature Nurture
62
Fit & Famous
20
Health Focus
Manage your
angina symptoms
24
Senior Care
Driving awareness for the
elderly
28
Healthy Enterprise
Rohit Shelatkar on the benefits
of multivitamins
30
Nutrition Update
Trends in diet, food fads
and more
34
A Slice Of Life
Prakash Sarafs tryst with
atrial fibrillation
39
REGULARS Sleep Well
30
Nutrition 10
Raima Sen reveals her
sleep secrets
Update Small Doses
Notes from the editor 40
Nature Nurture
12 Understand your cooking oils
Readers Pulse
52
Letters and reactions
Fit Bit
HEALTH
14
Health Flash
COVER CREDIT Latest medical discoveries,
PHOTOGRAPH: KEVIN NUNES
views and more
6 May 2017 HEALTH & NUTRITION
BECAUSE YOU
DESERVE THE BEST.
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CELEB
SPECIAL 58
Celebrities spill
the beans on their
summer fitness
SUMMER 84 108
SPECIAL Weight Loss Just Launched
44 60 ways to burn fat Reviewing new products on
the rack
Fact File
88
110
Sweat to stay cool
Fitness
Self Care
48 Avoid these workout mistakes
DIY tips and tricks to live a
Healthy Travel
Avoid medical hassles 92 healthy life
Fit For Life
during vacations
Artist Suvigya Sharma on his 113
Q&A
52 passion for fitness
Our panel of doctors
Fit Bit answer your queries
Wonderful water workouts
FEATURES
56 96
Travel
Healthy Looks
Easy home remedies for
summer tan
Head to IBNII to
experience bliss 88
Fitness
98
FITNESS Happy Couple
62 Shreyas Talpade reveals his
happy marriage secrets
Fit & Famous
Sonu Soods keep-fit
mantras 100
Sex Capers
68 Know how your brain affects
your sex life
Muscle Guide
Strategies to add bulk
103
74 Alternate Healing
Dr Sandeep Adke on the
Shape Up
4 fantastic exercises to unique Ilizarov technique to
stay active mend broken bones
79 106
Fitness Forum Star Time
The latest trends Vidyut Jammwal unveils the
cover of the April 2017 issue of
in exercise
H & N
SO LIGHT!
SO GOOD!
10
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QSmall Doses
Its not what we do once in a while that shapes
our lives. Its what we do consistently.
Tony Robbins
A ctor Sonu Soods romance with fitness started very

young - at the akhadas in Punjab That he chose modelling and films
after engineering is another story, but unlike his counterparts who built
their six packs for movies, Sonu built his even before he started college.
Read Fit & Famous for an upbeat account of how the actors Bollywood
n Bodybuilding journeys have been shaped by these 3 Ds - Discipline,
Dedication and Determination.
Determination is a quality that businessman Prakash Saraf has in
abundance. When doctors told him that the only way to keep him alive
was a heart transplant, he was determined to prove them wrong. In
A Slice Of Life, Saraf tells us that the biggest drug to reverse his heart
disease was an I Can attitude. His first person narrative of how he won
over his fatal health condition is educative and inspiring
Educate yourself on the things that can go wrong when you work
out Because sometimes all the exercise in the world can be undone
with some common mistakes we make, leading to failed weight loss/
get-fit attempts. Our training tips in Fitness ensure that your exercise
investment gives you the best outcome
Looking for the best cooking oil from the plethora of choices
available - with each one boasting better health gain than the other?
Turn to Nature Nurture for the nutritional and the not-so nutritional
value of each - olive, sunflower, soya, coconut and more - and make
smart choices.
Lastly, be sun smart too With the weather mavens predicting heat
waves across India in the coming months, we bring you a Summer
Special that is loaded with information on how to be safe in - and enjoy
- the sun. From fun water workouts to easy de-tanning tricks to planning
a healthy holiday, we have it all here Stay tuned, stay healthy, and
stay on the sunny side of life
vinodini@magnamags.com

QReaders Pulse LETTERS FROM OUR BEST CRITICS AND ADMIRERS
WOW VIDYUT! TAKE CARE!
Y our April 2017

issue with
Vidyut Jammwal
S wine flu deaths across Maharashtra
increased four-fold in the first three
months of 2017. From January 1 to April
on the cover was 10, more than 100 deaths were recorded
amazing! I am compared to a total of 25 in 2016.
dieting and have Need of the hour is for vaccination against
cut down on carbs the H1N1 influenza. Hope our medical
completely, because authorities create more awareness on this.
of which I used Nihal Mehra, Mumbai
to feel lethargic.
But after reading
Vidyuts interview, I
rectified my mistake WARNING!
and have started
consuming carbs in
the right quantity.
A larms have already been sounded by the
weather experts. A heat wave warning
has been put out for 15 states during the
Feeling better now. April-June period. Since this summer is going
Thank you! to be extra harsh, I request people to keep
Aahil Khanna, Delhi themselves adequately hydrated and to not
venture out in the blazing sun.
Sonal Shetty, Lucknow
HELPFUL TIP
Y our Soothing Smoothies article in

the April 2017 issue was informative.
I followed the tip which said mixing more
than two fruits or vegetables could be a
nutritional disaster as I used to mix together
three fruits in a smoothie.
Rita Kumar, Punjab
FIGHTING DEPRESSION
T he case of 24-year-old Arjun

Bhardwaj jumping to his death from the 19th
floor of a five-star in Mumbai shook the nation.
Bhardwajs case draws attention to mental health
problems which are on the rise. Wish people
sought help instead of resorting to such drastic
steps. And your article Feeling Blue in your April
2017 issue was very timely.
Araina Sen, Kolkata
ATTENTION READERS!
Got a Success Story? Have you recently reached a milestone in
your life? Ran your first marathon? Dropped a few kilos? Or maybe,
after all these years, youve finally stopped nibbling on your nails?
Whether your success is big or small, write to us with your story.
Put Success in the subject line, and e-mail us at health@ Corrigendum: The spelling of Milton was
misspelt as Minton in the Just Launched column
magnamags.com
of April 2017 issue. The error is regretted.

Health
K now the
Importance
of mul-
tivitamins
Managing
angina attack
Prakash Saraf
triumphs over
his deadly
heart disease
Driving tips for
the elderly
Make smart
cooking
oil choices
A healthy
outside starts
from the inside!
HEALTH & NUTRITION May 2017 13

QHealth Flash STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS
Miracle memory
booster: Take a nap!
A brief daytime snooze can boost your
memory fivefold, according to a study.
The findings suggest that when it comes to
associative memory the ability to rememberr
a link between items that are unfamiliar and
unrelated, such as the name of a newly
introduced acquaintance a snooze is enoug gh
to significantly improve learning success.
WARNING! SUN
YOUR
Pregnant women who
smoke are more likely to
SKIN
deliver babies with low
birth weight.
E xposure to the
sun can help
heal skin conditions
such as psoriasis,
acne and eczema.
For serious
cases, contact
your GP. For minor
cases, try exposing
the affected areas
of your skin to the
sun for up to 30
minutes before
covering up or
slapping on the
sunscreen - but
make sure you
never burn.
(FP.FEJDT*OEJB HFPNQIBSNB HFPNFEJDTQIBSNB
O verdrinking
may cause
your heart rhythm to
go haywire. As the
summer holidays
approach, it may be
tempting to throw
caution to the wind
and overindulge.
But heres
something you may
not know: Increased
alcohol consumption
can trigger the heart
rhythm disorder
Exercise
as an
known as atrial
fibrillation (or afib).
This condition is
Beware of
Holiday Heart
aptly named holiday
antidote for heart syndrome. But
excessive researchers have
sitting?
Syndrome
determined that
moderate alcohol use
C an an hour of brisk
walking counteract
the downsides of sitting
two drinks a day for
men or one drink a
day for women
for most of the day? does not appear to
increase the risk.
May be, according to
a study published by
The Lancet.
Earlier research
has linked physical
inactivity and excessive
sitting to a higher risk
of heart disease and
early death.
Researchers found
that in terms of death
rates, sitting more than
eight hours daily and
exercising very little
(about five minutes
a day) was as risky
as smoking or being
obese. But 60 to 75
minutes of moderate-
intensity activity
such as brisk walking
or cycling per day
seemed to eliminate the
increased risk of death
in people who sat for
more than eight hours
a day.

QHealth Flash STAY UPDATED WITH THE LATEST MEDICAL BREAKTHROUGHS
Detoxify
to kick off
weight loss
W hen your body
efficiently
detoxifies and rids
toxins, energy will
burn calories.
Work simple
A spirin use has increased among detoxification

adults, according to a survey. methods into your
The most common reasons for routine like sweating
i r in taking daily aspirin were prevention

it out at the sauna,
p On
of heart attack and stroke. The finding
s
A se
is troubling, since aspirin is a blood
thinner. Aspirin can increase the risk
cutting back sugar
intake, eating more
U The !
of bleeding in the brain or elsewhere raw foods, indulging
in the body. This risk might be justified
i s e if there is a good reason for aspirin

in massages,
and practicing
R
use, but might be entirely unjustifiable
if not. That is why its recommended yoga. People who
discussing any medication or exercise regularly
supplement use with ones primary
care provider. have fewer toxins in
their system.
Sunny
side up
G et outside in the sunshine
for a natural boost. The
suns rays on the skin help
your body produce vitamin D,
which has been shown to fight
heart disease, depression,
osteoporosis and even some
types of cancer.
SLEEP M ake sure you get enough sleep its an essential
part of being healthy and directly affects how well
WELL we are able to learn, grow and act in life. While were
asleep, our bodies have that all-important time to repair.
Hearing loss
may be related to
cognitive decline
O lder adults with
hearing loss may
be at risk for cognitive
problems, according to
a study published in the
Jama Internal Medicine.
People with hearing loss
had a 24% increased risk
for cognitive impairment
compared with people
who had normal hearing.
That translates to a faster
decline in mental skills,
say researchers, by as
much as 30% to 40%
when hearing declines to
25 decibels. The authors
conclude that more
research is needed to
Work Out to
determine why this occurs
and whether hearing loss
treatment would have an
impact on the association
with cognitive impairment.
Prior research suggests
Remember Better
that the communication
problems that result from
hearing loss lead to social
E xercising four hours after
learning something may help
you remember it better!
isolation. Social isolation is Exercise triggers the release of
a risk factor for dementia.
brain chemicals that may promote
memory consolidation.
QHealth Focus
ANGINA
LI t may start as a feeling of
squeezing or suffocating in the
midchest, with pain that shoots
to the left arm. But its not a
E
heart attack, its angina chest
pain thats a symptom of heart
disease. Episodes such as these
can be managed by drugs like
nitrates and, in more severe
cases, procedures like stenting
to improve blood flow. However,
research shows that you can also
R
ease angina by making heart-
healthy changes in your lifestyle.
T! Arm yourself
with knowledge
on ways
to manage
your angina
and reduce
symptom
frequency.
WHY DOES ANGINA
HAPPEN?
Keep meals
Chronic stable angina small, as large,
occurs when your heart
is deprived of blood that heavy meals
cant flow freely because
an artery is narrowed or
can trigger
blocked. Sufferers often angina. Focus
describe angina as pressure
or squeezing in the chest, on fresh fruits,
not unlike indigestion, with
pain that sometimes occurs
vegetables and
in the shoulders, arms, neck, low-fat dairy.
jaw or back.
Unlike unstable
angina, which comes on
unexpectedly, chronic stable
angina has a typical pattern:
It occurs when youre
physically active, under
stress, exposed to extreme
temperatures or eating a
heavy meal, for example.
Rest or nitrates usually
relieve it. An attack typically and techniques to X Maintain a healthy
lasts less than five minutes. conserve energy. weight. Aim for a body
Patients across all mass index between
WHAT YOU CAN DO the studies reported 18.5 and 24.9 and a waist
Employing strategies to significant reductions in circumference of less than
self-manage angina can the frequency of both 35 inches for women or less
significantly lessen angina angina episodes and nitrate than 40 inches for men. If
frequency, improve the way use to relieve symptoms. youre overweight, set a
in which everyday activities They also reported a goal to lose 10% of your
are hampered by angina significant improvement in body weight.
and reduce symptoms of symptoms of depression.
depression, suggests an Once the patients had X Eat a healthful diet.
analysis published in BMC begun practicing self- Keep meals small, as large,
Cardiovascular Disorders. management, the effects heavy meals can trigger
Researchers reviewed the lasted up to 24 weeks. angina. Focus on fresh fruits,
findings of nine clinical You may be able to vegetables and low-fat dairy,
trials focused on angina obtain similar results foods high in Omega-3 fatty
self-management. All stable by practicing some of acids (like salmon), plant
angina patients in the trials these strategies: stanols (almonds, Brussels
were taught techniques to
help them self-manage their
NOTE
condition. The patients
If you have angina, note the pattern of your episodes. If angina
training included supportive
pain starts to occur more often, last longer, worsen in severity or
coaching, anxiety and
occur at rest, seek medical help. Your angina may be worsening or
stress management or
becoming unstable, which suggests a high heart attack risk. Also be
counselling, an exercise
aware of less traditional symptoms, including shortness of breath,
programme, nutrition
nausea, tingling, sweating, dizziness and tooth pain, which women
planning, a medication
are more likely than men to experience.
review, relaxation training

While it may seem sprouts) and soluble fibre
(beans, apples). Limit
counterintuitive to saturated fats, trans fats,
cholesterol and salt.
exercise if exertion
brings on angina, X Be physically active.
While it may seem
increasing your counterintuitive to exercise
if exertion brings on angina,
fitness improves increasing your fitness
your overall heart improves your overall heart
health, thereby lessening
health, thereby angina. Slowly build up to
30 to 60 minutes of aerobic X Consider cardiac
lessening angina. activity (like walking) five or rehab.
Use relaxation more days a week. Take rests
when you need them.
If youve had a heart attack,
heart surgery or a procedure
techniques, like like angioplasty or stenting,
X Avoid tobacco.
deep breathing or Smoking promotes buildup
you may benefit from cardiac
rehabilitation, a professionally
meditation, to start of artery-clogging plaque,
limits blood flow and
supervised programme that
includes education and
or end your day. raises blood pressure. If counselling to help increase
you smoke, ask your fitness and heart health and
doctor about smoking- reduce risk of future heart
cessation aids. problems. Ask your doctor to
recommend a programme.
X Limit alcohol.
If you drink, limit your intake X Ask about aspirin.
to no more than one drink a Taking a low-dose daily
day for women or two drinks aspirin can help prevent
a day for men. blood clots in the arteries in
some people. Ask your
doctor if aspirin therapy is
right for you.
X Conserve your
energy wisely.
Get plenty of rest, and space
out activities during the day.
Consider adaptive devices,
like a walker or a handheld
showerhead, to save energy.
But, while saving energy is
important, so is activity so
pace yourself.
X Manage stress.
Use relaxation techniques,
like deep breathing or
meditation, to start or end
your day. Yoga can also help
relieve stress.
QSenior Care
Stay Safe
Wheel
Awareness of age-
related changes
Behind The and how to

compensate for
them can keep
you driving safely.
W hen drivers reach
the age of 60, the
arent what they used
to be, only drive when WHAT YOU
number of motor vehicle necessary and exercise CAN DO
accidents per mile driven extra caution. You are Talk to an
begins to increase and responsible for protecting occupational
it gets much higher after yourself as well as other therapist about
the age of 75, according motorists and pedestrians. getting a driving
to the American Geriatrics evaluation.
Society. However, while
some functions essential 3 He or she may
recommend
to safe driving deteriorate Avoid driving in high- strategies,
with age, such as visual risk situations. Drive equipment, and
acuity, hearing, and during daylight hours on training to improve
reaction time, that doesnt familiar roads whenever driving safety.
mean all older drivers possible with aging it Investigate
should hand in their keys. is often more difficult adaptive devices
Many older drivers to adapt your vision to for your car, such
face higher risks because darkness and the glare as extended
they frequently have more of headlights. Dont gear shift levers,
medical conditions that drive during rush hour padded steering
may affect their driving or in school zones. Find wheels, extra
abilities, says Rebecca back ways to common mirrors, and brake
Chatterjee, MD, a geriatrics destinations and steer clear modifications.
specialist at Mount Sinai of heavily travelled main Compensate for
School of Medicine, US. roads and highways. side vision loss by
You can remain safe on turning both your
4
the road by being aware head and eyes left
of the age-related changes to right several
that may occur and Be alert to external times at stop signs
following these strategies: factors that can affect and traffic lights.
your safety. Dont Ask passengers
1 drive in poor weather

conditions, such as rain,
to help look for
oncoming traffic.
Get yearly hearing fog, snow, or ice. Do not Make left turns
and vision screenings. eat, drink, or use a cell only when a
Always wear your glasses, phone when driving; green arrow
hearing aid, or other focus your full attention signal provides
prescribed corrective on the road. a protected turn
devices when driving. at a traffic light.
2 5 Otherwise, try to
go around the
Drive the posted block by making
Be aware of your own speed limit. Both three right
limitations. For example, speeding and driving too turns instead.
if you know your reactions slowly are dangerous. If
Get yearly hearing and vision screenings. Always wear your

glasses, hearing aid, or other prescribed corrective devices when
driving. Compensate for side vision loss by turning both your head
and eyes left to right several times at stop signs and traffic lights.
Make sure your vehicle
meets all safety
standards. Ensure that
all lights and signals
are working properly.
Keep your windows
clean and free of
obstructions.
What You
Should Know
you feel uncomfortable
travelling as fast as the 9
The most common age- speed limit allows, find an Dont drink alcohol
related factors that affect alternate route with a lower prior to driving. Older
driving skills are: speed limit. adults are more affected
Vision changes such as by alcohol because their
increases in glare and blurry
vision, and decreases in depth 6 metabolism is slower,
and alcohol can interact
perception, night vision, and Make sure your adversely with medications.
peripheral vision. vehicle meets all With driving, alcohol
safety standards. doesnt mix at all; no
Psychological changes Have your tires checked amount is safe, warns
such as short-term memory for correct pressure and Dr Chatterjee.
loss, confusion, and balance. Ensure that all
10
diminished concentration, lights and signals are
including difficulty attending working properly. Keep
to multiple stimuli. your windows clean and Know the side effects
free of obstructions. of your medications.
Slower reaction time, Warning lights or unusual Certain drugs such
which can delay your response noises should be assessed as anti-depressants,
to unexpected situations. immediately by a muscle relaxants, anti-
professional mechanic. hypertensives, sedatives,
Physical limitations, and narcotic painkillers can
7
such as decreased strength,
produce problematic side
flexibility, and range of motion,
effects. If your medications
which can cause problems
Take a diver-safety cause side effects that may
operating vehicle controls.
class. No matter affect your driving such
how long youve been as dizziness, drowsiness,
Hearing impairment,
driving, a refresher course blurred vision, loss of motor
which can decrease your
is advisable. coordination, or confusion,
ability to heed warning signals
dont drive. Discuss a
from emergency sirens and
8
possible change in dosage
horns.
or medication with your
Other medical conditions, Know the rules of doctor. Some seniors are
such as arthritis, Alzheimers the road. Get a current on several medications,
drivers handbook and and they can certainly
disease, stroke and
review the driving laws in interfere with driving, says
cardiovascular disease.
your state. Dr Chatterjee.

QHealthy Enterprise
Vitamins Wise
Rohit Shelatkar, Director/ Vice-President, Vitabiotics Ltd, sheds light on the importance
of vitamin supplements for overall wellness.
L ondon-based Vitabiotics Ltd

has been into healthcare and
wellness for over 40 years now.
Vitabiotics is also the fastest
growing vitamin company
to manufacture innovative
healthcare supplements for men,
women and children.
Rohit Shelatkar, the young
and dynamic director of
Vitabiotics, joined the group
10 years ago. Besides being the
Technical Director, he is also the
head of Pharmacovigilance & New
Product Development (NPD).
In a short tte--tte, Rohit
shares with us Vitabiotics vision
and explains the role of vitamins
in our life
Can you share with us the

ideology behind Vitabiotics
and the Wellness range of
multivitamin products?
Vitabiotics products are designed
to provide maximum efficacy by
supporting the human body in its
own natural processes.
We are the pioneers in nutrition
research and have brought
new vitamin concepts in the
market. For example, we were
the first company to introduce
magnesium alongside vitamin
D3 for calcium absorption, with
the launch of our calcium tablets
called Calcimax in India. We
were also the first to introduce
the right level of folic acid for
pregnancy, 400ug, much before
the Department of Health made
the official recommendation for
pregnant women.
People usually shy
away from consuming
multivitamin tablets. Can
you address some myths
related to them?
People shy away from them,
mainly because of lack of
the right knowledge and
also due to the availability
of wrong information.
The most common
myth is that vitamins
and minerals are not
regulated. This is totally
incorrect. There are several
regulatory bodies in the
world such as the Food
and Drug Administration
(FDA) in the US, the Food
Standards Agency (FSA) in
the UK or the Food Safety
and Standards Authority
Most multivitamins thickener, and may not be
recommended to patients
of India (FSSAI). Every are okay to be who are on a blood thinning
country has its own dietary
supplement board.
taken alongside medication such as warfarin.
We recommend people on
Another myth is that they standard strong medication to consult
are like magic pills for good their doctor before taking
health, which is not true as pharmaceuticals, dietary supplements.
food supplements are only
meant to work alongside
as these
Any side effects of these
a balanced diet and supplements supplements?
healthy lifestyle.
Yet another myth is
contain nutrients There are no known
side effects with most
that people believe that that are expected dietary supplements.
they get all the nutrients
they need from diet alone. to be present in Tell us something about
For example, vegans or your daily diet. your campaign Go Folic
vegetarians would be in India...
deficient in vitamin B12 The Go Folic campaign
(essential for energy release Can multivitamins be promotes the use of folic
and particularly important in combined with any acid and vitamin B12 during
pregnancy) as this vitamin normal drug that the pregnancy to prevent birth
is abundant in animal person is consuming? defects. Vitabiotics India and
products. Anti-oxidants such Generally, yes. Most Meyer Organics support the
as Co Q10, essential for heart multivitamins are okay to be Spina Bifida Foundation in India
health and reproductive taken alongside standard to create awareness about the
health, cannot be easily pharmaceuticals, as these use of folic acid in pregnancy
obtained from food sources. supplements contain by delivering a series of lectures
Essential minerals such as nutrients that are expected on several public platforms,
zinc cannot be obtained in to be present in your daily organizing photo exhibitions,
the right quantities from diet. There could be a few showcasing street plays etc.
normal diet and so is the exceptions to this, such as HARSHA ADVANI
case of vitamin D3. vitamin k, which is a blood Photographs: Sanjit Kundu

QNutrition Update LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING
Eat in Once
a Day
T o save both calories
and money during
your travel trip, try eating
in for one meal a day.
Pack some tried-and-
true breakfast options
in your luggage, like
lower-sugar instant
oatmeal, whole-
grain breakfast cereal,
power bars or breakfast
bars (look for brands lower
in sugar and saturated
fat but high in protein and
fibre). You can also find
a local market and stock
up on fresh fruit to have
in your hotel room for
breakfast and snacks.
NO SWEET GIFTS!
A void rewarding children with
sugary snacks, if you want them
to be energetic, healthy and happy.
HAPPY FOODS
E ating more fruits and vegetables may make you happier,
according to a study.
Life satisfaction and happiness increased incrementally with
each daily serving of produce, with the greatest jump (from less
than one portion a day to more than eight) equal to the gain in
mental well-being that comes from moving from unemployed to
employed status. Fruits and vegetables, apparently, increase
serotonin levels and change brain chemistry through their
effects on microbes in the intestines.
Water Way
W ater accelerates movement through our system -
cleansing out waste and toxins, plumping up cell count,
and clearing skin.
Carry water with you 24/ 7, whether youre at home or the
office (its a good excuse to score a cute eco-friendly bottle,
too!). Jumpstart your morning with a glass of water to start the
hydration process.
Q ASK THE DIET EXPERT
benefits to fermented foods?

Manoj Shah, Ahmedabad
Fermented foods are packed

Nutritionist Niti Desai, MSc. SRD (UK), solves all your diet dilemmas
Fermented Fare!
Are there any special health food components such as
carbohydrates/ sugar, making
it easier to digest and absorb
its nutrients. In fact, fermented
dairy products such as curd
with probiotics or good bacteria. and cheese can be tolerated
Research has demonstrated that by a lot of people who cannot
presence of good bacteria in tolerate large quantities of milk
the gut is not only good for the or even in conditions such as
digestive system but has a irritable bowel syndrome.
very important role to play in Some fermented foods such
overall health. as curd/ yoghurt are good
Consuming traditionally sources of nutrition and may
fermented foods provides a be even more superior than the
number of benefits: primary source milk.
Fermentation boosts the Fermented foods appear to
nutritional value of many foods. relieve the diarrhoea that
Fermented foods can be a people often suffer after taking
very good source of many B antibiotics. Antibiotics disturb
vitamins. In some cases, it the balance of gut bacteria. The
can produce a variety of B probiotics or healthy bacteria
vitamins in foods that did not in fermented foods help
contain them before they restore that balance.
were fermented. Fermentation allows for
During fermentation, live nutrients to be better absorbed
bacteria breaks down and used by the body.

QNutrition Update LATEST TIPS, TRENDS & FINDINGS IN HEALTHY EATING
Tea
Time
A new study suggests
that drinking a
cup or more of tea
per day may slow
progression of coronary
artery calcification
and reduce risk of
cardiovascular events.
EAT ONE LESS BITE

D oing this at every meal could save about 75 calories a day which equates to nearly
3.5 kg weight loss in one year!
P ant-based diets can help you stay healthy. Just keep

a few things in mind:
X Start slowly. Whats popular these days is Meatless Plant
Perfect
Mondays, when you deliberately make a vegetarian
meal. Then move to a few meatless meals per week. In
between, make sure your plate is at least half full
of vegetables.
X Be realistic. Its hard to go vegetarian if you dont like
fruits and vegetables. That is the basis of the diet, and its
critical because fruits and vegetables offer a wide variety
of vitamins, minerals and other micronutrients.
X Change your thinking. Dont focus on that large
chunk of meat for your protein and fat. Choose vegetarian
meals that have a mix of proteins, fats and vegetables
together, such as stews, soups and one-pot meals with
beans, whole grains and vegetables.

Cook From Scratch
T his is one of the most important life
skills you can learn. It allows you
to have complete control of what goes
into your food.
EAT SMART
X Eat more slowly to help you feel
full, and put your fork down in
between bites.
X Use small plates.
X To help fill you up, drink a glass or two
of water before your meal.
X Avoiding going to a restaurant on an
empty stomach; eat some vegetables
or fruit before you go.
Spice
it up
A dd spices or chillies
to your food for a
flavour boost that can
help you feel satisfied.
Food that is loaded with
flavour will stimulate
your taste buds and be
more satisfying, so you
wont eat as much.
Straight From The
QA Slice Of Life
A Sudden Jolt
I always led a healthy lifestyle, and regular
swimming was part of my life. Since the end
of 2014, I was in Georgia (US) on a project of
building service apartments. I was living in Tbilisi
(capital of Georgia). On 14th June 2015, a flash
flood hit Tbilisi and the area where I lived was
the most affected. My car got washed away,
and I bought a new car. I got in touch with the
insurance company, who payed me the salvage
value. But I needed to register my car back in the
insurance company.
On 18th August 2015, I reached the place and
was asked to wait. So I also thought of making a
Georgian driving license. I had all the papers and
went to a clinic nearby to get a medical certificate.
They performed an ECG on me and were alarmed
by the result. They declared AF on my report
Atrial Fibrillation is a heart condition, wherein the
heart beats faster and erratically. And they didnt
issue the medical certificate.
I called up my brother Vicky in India, and
informed him about the condition. Through him,
I got reference of a cardiologist in Tbilisi. On 21st
August, I went for a checkup at Jo Ann Medical
Center. I was asked to undergo a test and was
kept under observation for 24 hours. I had just
celebrated my 40th birthday in April 2015. I was
fine till last evening doing my regular chores, and
suddenly I was told I was critical.
Apparently, I had dilated
cardiomyopathy (heart enlargement). The
efficiency of the blood being pumped out of the
heart (EF Ejection Fraction) in a normal human
being is 55-70%. In my case, it was 22%. I told
them I will go to India immediately as I wanted
to corroborate the diagnosis. They let me out
with medication and advised to take precautions
(not to exert, swim or do strenuous activities). My
With wife Pooja
HEART
Revolt Oxygens Founder
and CEO, Prakash Saraf
narrates his triumph over
a temporary condition of
dilated cardiomyopathy
(heart enlargement).
heart was pumping less blood, so I was

told not to pressurize it.
Haunting Heart
Happy family
I flew back to India on 28th August 2015.
My wife Pooja, kids Cherry, 18, Tweety, 13,
and Veer, 11, were surprised, happy and
excited to see me. I first broke the news
to Pooja. She was petrified, but the kids
werent informed. We went to Dr Kaushal
Pandeys clinic in Khar, Mumbai. Dr Pandey
was also attached to P D Hinduja and
Lilavati Hospitals. He said, Its related to
heart failure and the only way out is a
heart transplant. We will wait and see if
the heart recovers. Dr Ponde did an
Dr Kaushal put me on to Dr C K Ponde
at Hinduja Hospital. An ECG was done
angiography to
again, and to my despair, Dr Ponde also see if there were
said that along with a temporary condition
of dilated cardiomyopathy (heart any blockages.
enlargement), I also had arrhythmia (a
condition in which the heart beats with an
The reports were
irregular or abnormal rhythm). I was put normal; there were
on medication. But I felt it was all a farce.
Why me? How did it happen? no blockages, but
Dr Ponde did an angiography on 12th
September 2015, to see if there were any
the cause was still
blockages. The reports were normal; there unknown. Dr Ponde
were no blockages, but the cause was still
unknown. Dr Ponde said, We will see for said, We will see for
three months and if the condition doesnt
improve then the only way out is a heart
three months and if
transplant. I was told to avoid strenuous the condition doesnt
activities, and to be at home.
My work in Georgia was at standstill. improve then the
The only positive thing was that I was able
to spend time with my family and my kids
only way out is a
loved it. heart transplant.
The Big Blow
End of September, I went to Delhi In November, during Diwali, I came
where my parents and brother Vicky
were based. Since Vicky knew the across articles on pollution in Delhi and
CEO of Medanta Hospital, Gurgaon,
I went there for another opinion. how it was killing people. I then came
The diagnosis was the same. Just across a Canadian company in Beijing
before my turn with Dr Mittal at
Medanta Hospital, I could hear a which launched canned oxygen for
patient telling the doctor that he was
unable to sleep, and experienced people, and that interested me! Since I
numbness and itching. To which the am an entrepreneur, I started researching
doctor said, You will have to do a
heart transplant. The patient said, on it. And that is how the idea of doing
When I came four months ago, you
said do radio frequency but it didnt something similar originated.
work. Then you asked me to put a
pacemaker, still my health didnt
improve. And now you are asking
me to do a heart transplant. After
listening to this, I felt my condition
would also be like him. And rightly
so, I was also advised to put a
pacemaker by Dr Mittal. I told him,
I Googled and discussed with the
other doctors who said, I shouldnt.
To which he replied, Why dont you
consult Google only then? I decided
not to consult him at all.
The Ordeal Continued

I came back to Mumbai and took
it in my stride that I was now a sick
man. In mid-November, I decided
to go back to Tbilisi for 10 days with
Pooja and Vicky. I had open work
agreements there and wanted to
put them on hold. I also got myself
checked again at Jo Ann Medical
Center. My condition was the
same. I came back to Mumbai on
3rd December.
My Wife, My Backbone
Pooja was my pillar of strength. I feel
like I have fallen in love with her all
over again after 20 years of marriage.
Despite my sickness, the atmosphere
at home was always lively and happy.
I was told to take all the lifestyle
precautions (no stress, and not to
consume more than 2 gms of salt and
1 litre of liquid every day.

Found A Motive Pooja was my pillar of strength. I
I went to see Dr Ponde again and got
another test done. He again asked feel like I have fallen in love with
me to go for a heart transplant, but I
wasnt ready.
her all over again after 20 years of
In November, during Diwali, I then marriage. Despite my sickness, the
came across articles on pollution in
Delhi and how it was killing people. I atmosphere at home was always
also came across a Canadian company
in Beijing which launched canned
lively and happy.
oxygen for people, and that interested
me! Being an entrepreneur, I started
researching on it. And that is
how the idea of doing something
similar originated.
The Turning Point

In December, my cousin Dr Anurag
Agarwal (based in UK) got to know
about my condition, and referred me
to Dr Narasimhan, cardiologist, Care
Hospital, Hyderabad. I decided to meet
Dr Narasimhan on 28th December, and
was sure that he would also say the
same thing. He checked my reports
and got another test done. Apparently,
my EF (Ejection Fraction) was 20%, but
he assured me that I would live. He
prescribed oral medications Concor
and Cardace; and asked me to follow
lifestyle modifications (cutting down
and avoiding strenuous activities).
He also said that I didnt require any
surgery and asked me to visit him every
two months.
When I went back to Mumbai, I felt
alive again. There was a new euphoria
in me, and I started feeling better.
The Birth Of Revolt

Then, in January 2016, I felt I should do
something about the pollution and my
oxygen idea. I started putting in long
hours and working on my idea. First, I
thought I will import canned oxygen
and sell it here. But imported oxygen
was not affordable. That is how Revolt
was born.
I Was Improving
On 22nd February 2016, I went to
Hyderabad for a checkup. My hearts
In November 2016, I went to Dr EF improved from 20% to 35%. Launching
Revolt became a new goal for me. In May
Narasimhan again for a checkup. 2016, I went to China, did my recce and
placed an order for a machine which makes
My EF was 67% now. My heart the oxygen cans. Though I wasnt 100% fit,
shrunk back to normal. I could now in my mind I was.
In June 2016, I visited Dr Narasimhan
do things the way I wanted to; there again. My condition had improved. My EF
was 53% and heart size reduced too. But
were no more restrictions. I am I continued the dietary restrictions. The
living life on a new high now and doctor said I could start swimming for 15
minutes everyday. My family was happy.
have realized that nothing can bog
The Cause Of My Condition
you down, unless you want to be In September 2016, I came across an
bogged down. article in a newspaper regarding deaths
across the globe due to air pollution. I
went numb after seeing Georgias name
in the list. I came to a conclusion that my
condition could have been due to the
air pollution.
The Revolt Takes Off

Revolt was introduced as a purpose-
driven product - portable, enriched,
recreational oxygen which was committed
to giving people a chance to breathe life. I
did this as air pollution is a menace - lung
cancer, heart and many more problems
arise due to it.
I set up a unit in Goregaon, Mumbai.
I now sell medicated fresh oxygen in
portable cans to be used anywhere. The
cans come in mini and slim variants and are
available online too. Just keep it in front of
your mouth or nose (whatever suits you),
spray and inhale. While spraying, take a
short breath of one second and inhale.
Alive Again
In November 2016, I went to Dr
Narasimhan again for a checkup. My EF
was 67% now. My heart shrunk back to
normal. I could now do things the way I
wanted to; there were no more restrictions.
I also asked the doctor if air pollution was
the cause. He said it could be but didnt
confirm it.
I am living life on a new high now and
have realized that nothing can bog you down,
unless you want to be bogged down.
AISHWARYA P VAIDYA
SLEEP WELL
Actress Raima
Sen reveals her
sleep secrets
I try and get a good
seven-eight hours of
sleep in the night. If I
dont sleep enough at
night, I take a nap in
the afternoon for about
30 minutes.
I prefer a medium-
hard mattress and a
hard pillow. I dont like
soft mattresses, as
your body tends to
cave in them.
A sleep ritual I follow
if I am free is to watch a
lm or read scripts.
I sleep in total
darkness and cant
handle the slightest bit of
sound, and I also make
sure I am stress-free.
I also drink a glass of
warm milk, if necessary,
and switch off my mobile
before hitting the sack.
AISHWARYA P VAIDYA
QNature Nurture
OILS
W
Well
A lowdown
on healthy oils
hen it comes to oils, there are too many to choose

from these days. Each one sports a different
jargon on the package refined/ filteredN-3, N-3/ N-6
ratio; enriched with oryzanol/ omega 3 fatty acid; rich
in Polyunsaturated (PUFA)/ Monounsaturated (MUFA)
fatty acids and so on
Manjari Chandra, Sr Consultant Nutritionist, Max
Healthcare and Manjari Wellness, New Delhi, guides you
on the healthy oils in the market and the right way to
use them...
Mustard oil: Is considered one of the healthiest edible oils as
it has a low amount of SFAs and a high amount of MUFAs and
PUFAs. Also has a high content of antioxidants and vitamin E.
The fact that it is cold-pressed, adds to its nutrition value. It also
reduces the adhesion-aggregation tendency of blood platelets
which decreases the risk of a heart attack.
The right way to use it: Can be used to toss up salads. Cook
green vegetables, lady finger, potato and cauliflower in mustard
oil as it enhances the taste. Most lentils like chana and rajma;
and poha, upma and besan chillas (pancakes) can all be cooked in
mustard oil. Aubergines and fish taste very distinct when cooked
in mustard oil.
Olive oil: Is considered the best oil as it has the highest (75 %) content
of MUFAs. It also contains a wide variety of valuable antioxidants. The
least processed forms of olive oil, extra virgin or virgin olive oil has more Soybean oil
MUFAs than other forms.
The right way to use it: Drizzle it over a sal-
is one of the
ad or mix m it into the salad dressing. Use most widely
iin marinades
m or sauces for meat,
ffissh, poultry and vegetables. Can consumed
be added at the end of cooking
for a burst of flavour.
cooking oils
Olive oil can be used instead containing
of butter or margarine as a
healthy dip. Make a tasty, heart- Omega 3
healthy dip by mixing cooked
white beans, garlic and olive oil
w
fatty acids.
iin a food processor and season to It is a rich
ttaste with your favourite herbs.
source of
PUFAs, has a
high content
Soybean oil: Is one of the most widely consumed cook-
ing oils containing Omega 3 fatty acids. It is a rich source
of linolenic
of PUFAs, has a high content of linolenic acid and as acid and
such tends to turn rancid soon, and therefore should be
used fresh. as such
The right way to use it: Almost
all margarine and shorten-
tends to
ings contain soybean oil. turn rancid
It is also frequently used
in mayonnaise, salad soon, and
dressings, frozen foods,
dairy and meat products
therefore
and commercially baked should be
goods. Can be used to cook
vegetables, parathas and used fresh.
for seasoning.

Sunflower oil: Is high in PUFAs Ricebran oil: It is
and essential vitamin E notable for its very high
and low in SFAs and trans- smoke point of 254C and
fat. Has a neutral taste, its mild flavour. It is perhaps
is rich in antioxidants, one of the most balanced
boosts immune system, oils containing a range of
and promotes proper fats MUFA, PUFA and SFA.
functioning of the ner- It has a light and neutral
vous system. flavour, and is compatible
The right way to use it: with both, low heat as well
It is an excellent substitute as high heat cooking.
for lard, shortening and regu- The right way to use it:
lar cooking oil. The stability and Can be used in cooking,
high smoke point of sunflower oil makes sauting, deep frying, sea-
it a good deep-frying oil. soning and dressing.
Coconut oil: Being a plant

fat, it contains no cholesterool
Sunflower but consists of more than
90% of SFAs, with traces
oil is high in of few unsaturated fatty
PUFAs and acids, such as MUFAs
and PUFAs. However,
essential the saturated fat con-
tent is different from
vitamin E, and animal fats and improves
low in SFAs blood cholesterol levels
by increasing the amount of
and trans-fat. HDL cholesterol. It also contains
tains
vitamins E and K, and minerals like iron.
It has a neutral The right way to use it: Because of the high saturated fat con-
taste, is rich in tent in coconut oil (similar to butters composition), you can use
it as you would butter for many pastry recipes. Can be used for
antioxidants, sauting, baking, roasting, and even frying. Traditional Indian
recipes such as dhokla, dosa, sambhar and vada taste best when
boosts made in coconut oil.
immune
system, and
promotes Rapeseed (canola oil): Is a plant-based oil, and a close rela-
proper tive of mustard (Brassica family). It is low in SFAs, high in MUFAs,
and has a beneficial Omega 3 fatty acid profile. Because of its
functioning of light flavour, high smoke point and smooth texture, it is one of
the most versatile cooking oils.
the nervous The right way to use it: You can use it for sauting,
system. stir-frying, grilling and baking, as well as in salad dressings,

sauces and marinades.
AISHWARYA P VAIDYA

Summer
Special
E scape from
health
glitches during
your summer
vacation
Sweat it out to
beat the heat
Water
workouts to
tone up
Celebrities
reveal their
summer tness
regimes
Stay cool, and
maximise your
summer fun!

QFact File
SWEAT W
IT OUT!
It helps keep you cool
e spend huge sums on anti-

perspirants and tend to see sweating
as sloppy or unclean. But such a pill would
be deadly, since sweatings primary and
crucial function is to cool the body. When
sweat evaporates, heat is removed.
You perspire when your bodys
temperature rises, and also in response
to emotional stimuli such as anxiety, fear,
or sexual arousal, or even spicy food.
Millions of sweat glands pump the fluid,
which comes primarily from the blood,
up through ducts to the surface of the
skin. The heat-regulating function
appears to be limited to so-called
eccrine sweat glands, located all
over the body, but especially in
the feet and palms.
Your working Apocrine sweat glands, the
other major type, respond
produce heat, which raises
body temperature. The body
muscles burn to emotional and nervous reacts by increasing blood
stimuli. Connected to hair flow to the skin, which helps
lots of calories follicles, they are located remove heat (this is called
and thus produce mostly in the armpits, groin,
and around the navel.
convection), and by sweating
more. Its the evaporation of
heat, which raises In mammals, apocrine sweat that cools you off.
perspiration helps attract a
body temperature. mate through scent, but that Do you sweat more when
The body reacts doesnt seem to be true of
humans today.
its humid?
Yes, but it doesnt cool you
by increasing off, since the sweat doesnt
What is sweat? evaporate much and simply
blood flow to the Its mainly water, with drips off. Thats why a hot,
skin, which helps small amounts of sodium
chloride, potassium and
humid climate feels more
uncomfortable than a hotter
remove heat other minerals (known as but drier climate. Towelling
electrolytes) that play an off when sweating wont
(this is called important role in regulating help much. Air movement
convection), and blood pressure and the
bodys water balance. Sweat
does promote evaporation
of sweat, so a fan may help.
by sweating more. from apocrine glands is
different, however, and gives Why does sweating make
Its the evaporation sweating a bad name. It you thirsty?
of sweat that cools contains proteins and fatty
acids, and it mixes with oil
Sweating reduces blood
volume and boosts the
you off. and dirt, making it thicker concentration of sodium in
and slightly yellowish. Body the blood, which stimulates
odour comes from bacteria the brain to trigger thirst. But
feeding on organic particles when you exercise or work
in this kind of sweat. hard, the thirst mechanism
doesnt keep up with
How much do your need for fluid. By the
people sweat? time youre thirsty, youve
Sweat rates vary greatly, already lost a lot of fluid. A
depending partly on fluid deficit of even a pint
genetics. Sedentary people or two can impair physical
may sweat anywhere from performance. Always drink
a negligible amount to before, during, and after
two quarts a day. Under exercising.
extreme conditions, heat
and physical exertion can Why is dehydration
increase the output to as a problem?
much as two quarts an hour. When you dont replace
Factors such as age, race, sex, water lost through
and conditioning affect the perspiration, blood volume
amount a person sweats. drops, you sweat less, and
body temperature rises. This
Why do you sweat more can hurt performance and
when you exercise? lead to heat exhaustion or
Your working muscles burn heat stroke (characterized by
lots of calories and thus body temperature of 104F

A hot, humid climate the skin) help you acclimatize
to hotter weather. Your sweat
feels more uncomfortable glands become bigger. Most
than a hotter but drier of the adaptation occurs

during the first five days,
climate. Towelling off but full acclimatization takes
about two weeks. The fitter
when sweating wont you are, and the more you
help much. Air movement exercise in the heat, the faster

youll be able to acclimatize.
promotes evaporation
Do women tolerate heat
of sweat, so a less well than men?
fan may help. It used to be thought so, but
studies show that women and
men who are equally fit cope
equally well. Cardiovascular
fitness is the most important
factor in heat tolerance. One
difference between the sexes
is that men, on average, sweat
more than women, so they
may deal a little better with
dry heat. The menstrual cycle
does not affect heat tolerance
in women. At the outset of
or higher and often severe sweat more. Thus you stay menopause, however, many
headache, rapid pulse, and cooler and can exercise more in women experience hot
possibly loss of consciousness). the heat. Your sweat contains flashes sudden bouts of
In addition, you can lose less sodium and other minerals flushing and perspiration.
excessive amounts of sodium (though this varies from person
during severe and prolonged to person). Just as exercise Why do older people
sweating for instance, during increases efficiency and size of have such a problem
a marathon in hot weather muscles, it boosts the efficiency when theres a heat wave?
which can also impair of the heat-regulation system Usually because their
performance. Sports drinks or and even the size of sweat cardiovascular system is less
salty snacks can provide some glands. But its a confusing fit so they tend to pump less
sodium during endurance question: Sedentary people blood to the skin (but with a
exercise. In the long term, your usually sweat a lot because they greater strain on the heart),
normal diet will replace the deal poorly with the heat their sweat less, and thus are less
minerals lost in sweat. core temperature rises faster, able to dissipate internal
the heart beats faster, and heat. Coping with the heat
Is sweating a lot a sign they sweat more at a given can seriously tax the heart of
of fitness? workload than well-conditioned anyone who is not healthy
It depends. If you become people, and thus they become and fit. In addition, older
physically fit, your core more fatigued. people can easily become
temperature will rise more dehydrated because they
slowly, your heart will beat Do you get used to tend to become less thirsty
more slowly at a given the heat? so they should make a special
workload, and youll be a more Yes. Changes in your effort to drink plenty of fluids.
efficient sweater for instance, cardiovascular and nervous Well-trained older athletes,
youll start to sweat at a lower systems (such as lower heart however, do cope well with
core body temperature and rate and increased blood flow to the heat.

QHealthy Travel
I ts summer, a prime time for

getting away. But even
a minor health problem
do at home. Plain old sore
feet, blisters, and more
serious conditions like plantar
can spoil a vacation. And a fasciitis are hazards. Good,
major one well, that can sensible shoes are the first
cause regret about ever line of defense (rubber soles
leaving home. are often recommended).
Of course, there are no Moleskin and small Band-
guarantees, but taking a few Aids can keep blisters from
precautions can improve hobbling you completely.
the odds for the medically Leave those old, worn-out
uneventful vacation. socks at home; some new
International travellers pairs can reduce the friction
should visit the countrys that causes blisters and
official health websites provide some extra padding.
for information about
vaccinations and Dont mess with
disease outbreaks. your meds
To get some practical, If youre taking medications
health-related vacation tips, at home, make sure you pack
here are a few suggestions: enough of them to last the
entire vacation. You dont
Mind your feet want to squander valuable
Especially if its a sightseeing vacation time chasing down
or hiking vacation, youre your doctor (who might also
going to be spending more be on vacation this time of
time on your feet than you year) and getting him or her
Happy
Healthy
&
Holidays!
Heres how to keep your vacation medically uneventful.
to call in a prescription including their generic
to an unfamiliar drugstore names, and what theyre
that might be many for. You should also pack
miles away. an ample supply of your
Some people may be medications in your carry-
tempted to combine a on luggage in case the bags
drug holiday with their you checked get lost or
work holiday. Thats a really arrive late.
bad idea. Abruptly quitting Overseas travellers
a drug can cause all sorts should also find out any
of problems that you possible interactions
dont want to be dealing between their medications
with when you should be and those they might need
enjoying vacation. to take for problems not
If you are travelling encountered at home,
overseas, we advise leaving such as travellers diarrhea
your medications in their and malaria.
original containers and
making sure they are clearly Seek sound sleep
labelled. Customs officials Just being in a strange
in some countries may bed in a new place can
ask you to identify your make it hard to sleep.
medications and what So can extra alcohol and
theyre for. If you want to heavier meals, temptations
be extra cautious, get a we yield to (and enjoy!)
doctors note on letterhead when were away. Airplane
listing your medications, travel, especially travelling
If youre taking medications

at home, make sure you pack
enough of them to last the entire
vacation. You dont want to
squander valuable vacation time
chasing down your doctor.
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Even people going to less exotic eastward, causes jet lag. For these
reasons and others, taking sleep aids
locales should want to stock up and on vacation is often a good idea.
Over-the-counter antihistamines, like
keep a small tube of sunscreen diphenhydramine do the trick for
handy for quick, occasional many people. But some have a strong
reaction to the drug, so theyre groggy
application to vulnerable body parts the next day. You should check with
your doctor before using it. Older
like the nose and ears. people are discouraged from using
diphenhydramine for sleeping purposes
because of the risk of it causing falls and
mental confusion.
Screen your sun worship

Dermatologists may cringe, but who
doesnt seek out extra sun while
on a summer vacation? That makes
sunscreen on vacation all the more
important, especially if you have pale
skin and are suddenly exposing it to
a lot of sunshine. Sunscreen is readily
available most places, but international
travellers may want to arrive with
enough for their stay. Even people
going to less exotic locales should want
to stock up and keep a small tube of
sunscreen handy for quick, occasional
application to vulnerable body parts like
the nose and ears.
Back up your eyesight

Some people who wear contact lenses
need to switch to glasses when they
travel to a city with an air pollution
problem. No matter where youre
going, bring backup lenses or glasses
and a photocopy of your vision
prescription. It will be much easier to
replace lost or damaged lenses or
glasses if you do.
Dont forget the hand

sanitizer
Many infections are spread through
hand-to-mouth transmission. Vacation
can put you in some pretty germy
places. You may also end up doing
things that get your hands dirtier than
usual. Soap and clean water can be hard
to find, especially if youre travelling
somewhere off the beaten path. Hand
sanitizers help in such situation.

QFit Bit
WA
WORK
P ool workouts have
undergone an
extreme makeover
in the past few years.
While working out
in the water will
always have a joint-
friendly benefit, a
variety of higher-
TER
intensity exercises
are making a splash
with people of all ages
and fitness levels.
Almost anything you
can do on land, you
can do in the water
boxing, high-intensity
interval training, and
boot camp classes
in shallow or deep
water. Because of the
natural resistance
of the water, a lot of
these workouts can
OUTS
be more challenging
than their land-based
counterparts.
A unique advantage
of exercising in water is
that it offers resistance
in all directions,
compared to land
exercises where you
work only against
gravity, explains
physical therapist
are easy Leena Uranwala,
on the joints, UCLA Department of
great for your Rehabilitation Services.
The viscosity of
heart and muscles, the water allows for
and perfect for increased resistance,
summer! which can be many
times greater than
moving through air.
Think of how much
more effort it would
take for you to walk or
run the length of the
pool wading through
waist-deep water
versus out on the deck.
If you havent Go For A Spin coordination and balance, as
does pedalling backward.
Bicycles in the water? Yes.
exercised in a Bicycles underwater (and
Aqua Zumba
while, a pool treadmills, too) have been
used for some time in rehab Yes, this its-not-a-workout-
is great place centers for physical therapy. its-a-party fitness dance
craze has a water version.
And now theyve gone
to start. Ditto if mainstream. Dubbed as Certified Aqua Zumba
instructors are taught to
youre rehabbing aqua spinning, hydro rider or
hydro spinning, participants teach with the same upbeat
from an injury. The can expect some of the usual style of the land version.
The dance fitness pool party
experiences that a spin class
buoyancy aids offers such as a motivating features the signature Latin-
inspired and world music
in mobility and instructor, rhythmic music,
positions of riding that beats, but because you cant
range of motion. include standing, sitting, move as fast in the water,
special choreography has
jumping and increasing and
Warm water helps decreasing effort. Typically, been created for the new
environment. Zumba on land
reduce pain by participants are submerged
at least to the waist. Theres can be tough on the joints,
relaxing tight no knob to turn to increase but the water enables you to
jump to your hearts content.
intensity; instead, riders
muscles, reducing simply move their legs faster
Gear Up For
muscle spasms, or slower and the water
supplies the added resistance. The Water
and increasing Arm work is added to many Props such as paddles,
noodles, webbed gloves, and
classes, which also requires
blood flow.
Props such as paddles, noodles, webbed gloves, and foam dumbbells
intensify the resistance of the water. Create your own water workout
class by combining stretches, fast movements, and positions that work
your core and balance.
foam dumbbells intensify and designs) have become you see better, too. They may
the resistance of the water. widely available. You can cost a bit more, but theres
But you dont have to buy also protect your hair nothing like foggy, leaking
them all. by wetting it pre-swim. lenses to ruin the experience.
You can be creative and Saturating hair follicles with
use flip flips for paddles, fresh, clean water leaves Water Workouts
empty water bottles or less room for chlorine or Feel Wonderful
arm floaties for resistance, saltwater to set in. If you havent exercised
suggests Uranwala. Even If youre going to a lap- in a while, a pool is great
water shoes can add swim, fog-resistant, full UV place to start. Ditto if
resistance, and they are protectant lenses will help youre rehabbing from an
beneficial to have if you protect your eyes and help injury. The buoyancy aids
will be doing any jumping, in mobility and range of
running, jogging, or impact motion. Warm water (86-88
WHAT YOU CAN DO
activities in the shallow end. degrees) helps reduce pain
Create your own
For a lot of people, music by relaxing tight muscles,
water workout
is a powerful motivator. reducing muscle spasms, and
class by combining
Waterproof headphones and increasing blood flow.
stretches, fast
MP3 players have come of The natural pressure of
movements, and
age. Look for headphones water also helps reduce
positions that
that offer multiple swelling and facilitates
work your core and
options for ear pieces. The healing. It is like a full-body
balance.
added bonus is that the compression garment
Tread water
headphones act as ear plugs. that provides support, and
Run in shallow
As for hair and chlorine, increases circulation and
water
swim caps make a great proprioceptive awareness.
Do jumping jacks
addition and can help keep Many of our patients
Work balance by
water out of your ears. immediately feel decreased
standing or sitting
There are many colourful pain, enhanced mood and
on a foam pool
cap options, and ladies a sense of well-being in the
noodle
retro caps (with flowers water, concludes Uranwala.
QHealthy Looks ALL THE STUFF TO KEEP YOU LOOKING GOOD
DE-TANNING
TRICKS Home remedies to get rid of that
annoying tan in summer.
F requent tanning
can cause
premature aging of
Lemon juice can be
rubbed on the skin to
remove tanning.
the skin, darkening,
freckles, sunspots and Good skin lightening
deep wrinkles, and effects can be achieved
can decrease your by rubbing the skin
immune systems with watermelon slices,
ability to combat aloe or tomato juice.
skin diseases.
Dr Apratim Goel, Curd is one of the best
Dermatologist & remedies for reducing
Laser Surgeon, Cutis sun tan. Apply it on the
Skin Studio, and Dr face and body every
Manjiri Puranik, day before bath.
Cosmetic Physician,
Insta-sculpt, Mumbai, Applying cucumber
show you home and honey paste helps
remedies to beat soothe the redness due
the tan to sun tan.
Sun tanning from

arms and feet can be
removed by using an
apricot scrub followed
by a moisturizer.
Raw milk also reduces

sun tan. Mix some
lemon juice into raw
milk and apply it on the
tanned areas. Leave it
on for 15-20 minutes
before washing it off. It
is very helpful if done
regularly for at least
one month.
Take 2 tbsp besan, a pinch of turmeric powder,
1 tbsp milk and 1 tbsp crushed orange peel;
mix them in a bowl with cold rose water, and
apply on your skin. Leave it on for 20 minutes.
Sprinkle water on the dried areas. Gently
remove the pack by scrubbing it off.
on the tanned areas

and leave it on for
20 minutes.
Strawberries are great

at rejuvenating the
skin and cleansing
out the pores with
their deep cleansing
enzymes. They work
rather well in removing
tan too. Mixing
strawberry pulp with
two tbsp fresh milk
cream makes for a
great face pack. Apply
on the affected areas
and leave it on for
30 minutes before
washing it off.
AISHWARYA P
Apply a mixture of milk VAIDYA
powder and almond oil
on the affected areas.
It not only helps in
reducing skin tan but
also helps the skin glow.
Take 2 tbsp besan, a pinch

of turmeric powder, 1
tbsp milk and 1 tbsp
crushed orange peel; mix
them in a bowl with cold
rose water, and apply
on your skin. Leave it on
for 20 minutes. Sprinkle
water on the dried areas.
Gently remove the pack
by scrubbing it off.
Before shower, apply

some apple cider vinegar
Summer
QSummer Special
Celebrities reveal how they keep themselves
Aditya Narayan, Singer, actor and host

My summer fitness routine is pretty much the
same as my year-round routine alternate days
of weight training and cardio, with Sundays off.
Cardio is outdoors for me as I love cycling and
jogging on the beach. During summer, I prefer
the cross trainer and stepper in the gym as
the heat outside is unbearable. I have recently
started 30 minutes of morning yoga.
I make sure to include fruits in my breakfast.
I avoid red meat and rely mostly on seafood for
my protein requirement. I up my water intake
to 7-8 litres. I also cut down on alcohol during
summer; it produces heat in the body and slows
down metabolism.
Sana Khan, Actress

My fitness routine never changes. I just
make sure I take a cold shower for good
blood circulation. I try to keep my body
hydrated by drinking loads of water and
coconut water, and eating oranges. I also
include lots of greens and veggies in my diet.
My beauty regime: A sunscreen is a
must and I use water-based products to
avoid greasiness.
My summer mantra: Use a good perfume
to combat body odour. Change your
innerwear twice a day and keep splashing
water on your face. Avoid eating oily food.
And dont keep your hair tied all the time as it
stinks and causes hairfall.

Fit Jennifer Winget, Actress
Fitness, to me, is a healthy balance of the body,
mind and soul. So my fitness regime, all year
round, comprises a well-balanced diet and
yoga. My yoga routine is calming, de-stressing
and involves holistic healing. I am not a gym
person at all. I also enjoy a good run in the park
or on the beach.
For breakfast, I have a boiled egg without
the yolk and/ poha and coconut water. My
lunch comprises a home-cooked meal of dal,
vegetables or a non-vegetarian dish. Dinner is
grilled chicken, dal and soup.
Lastly, stay hydrated, drink plenty of water
and coconut water, and consumer a lot of fruits
and vegetables in between meals.
Photograph: Luv Israni
Karan Patel, Actor

Whether it is summer or winter, gymming is a way of
life. My trainer alternates between cardio, functional
and weight training. Its always more of weight
training for me as I need more toning.
I follow a strict high-protein diet due to my
weight training. During summer, I include more fluids
and hydrate myself enough.

Karan Tacker, TV actor
Summer is the time to
get ripped as one ends up
sweating more, naturally. So
I like to make the most of it.
I include a lot of endurance
training and martial arts
along with my strength
training program.
My diet doesnt change
much in summer; I just up my
liquid intake. I sip on BCAA
throughout the day as it has a
good amount of electrolytes,
and water with chia seeds.
Summercare tips: Stay
hydrated, dont over-train,
avoid raw stuff and consume
home-made food.
Shoaibh Ibrahim,
TV actor
I feel lazy in summer,
but working out is a
must. Hence, I alternate
between weights and
functional training
and I also include
cardio sometimes.
I hydrate myself
enough, and have juices
without ice and sugar.
I eat less of carbs and
meat. I also up my fruit
intake and dont consume
heavy meals.
Compiled by
Aishwarya P Vaidya &
Harsha Advani

Fitness
T he hottest
hunk
in town,
Sonu Sood,
unplugged!
Easy ways to
bust fat
Suvigya Sharma
is an artist
with bulging
biceps
Workouts to
get ripped, fast!
Stay t,
be strong,
look sexy!

QFit & Famous
THE HULK!
Getting up close and personal with the hunky Sonu Sood
on his bodybuilding and Bollywood journeys.
H is chiselled and well-

defined abs and his
sculpted physique puts him in
By the time I was in college,
I already had six pack abs
except that nobody knew
the gate by giving him ` 400.
I assumed this was the only
way to get into the industry.
the club of the fittest men in about it. So for me, having a I used to stand in the crowd,
Bollywood. Sonu Sood, who good physique is not just for waiting for the producer
is popular for his impactful films; it became part of my life to spot me, and say, Boss,
roles in movies like Dabangg, since young. come here, we need
Happy New Year etc, not only someone like you. But
carved a niche for himself in From Engineering that never happened.
Bollywood but has also done To Modelling I then took acting lessons
a sizeable number of films I did my electronics for one-and-a-half month at
down South. engineering from Nagpur, Kishore Namit Kapoor Acting
In a heartwarming chat and in the third year of Institute. I realized here that
with us, Sonu talks about engineering, I took part in acting is more of observation.
his bodybuilding and fashion shows. In the fourth You have to observe people
Bollywood journeys. year, I participated in the and explore yourself.
Graviera Mr India contest in I stayed as a Paying Guest
A Fit Kid 1996, through which I got a in a small room with four
I am basically from Moga, lot of exposure. My friends other boys, for four years.
Punjab, and the fitness bug then insisted that I give acting I bought a railway pass
bit me way back in school. a shot. and travelled by train from
I used to go to the akhadas Finally, I made up my mind Andheri to town every day. I
to work out. There were no to go to Mumbai, and decided showed my photographs to
professional gyms in Punjab to try my luck in movies. people at agencies and gave
then. The akhadas had only My parents supported my auditions. My struggle in
one-two dumbbells, and a pair decision. They said work hard Mumbai made me stronger.
of rods, and all waited for their and pursue your dream. I never felt like giving up and
turns to use them. But those going back to Punjab. I knew
were nice learning days, when Mumbai Calling that my parents were waiting
everything was rustic and raw. In 1998-1999, I came to for that one good news. So
I was in the first year of Mumbai but didnt know a I worked hard, and finally,
engineering when the gym single soul here. I thought all it happened.
culture kicked in. And the first I have to do is move around
time I went to the gym, I said the studios, and people will Filmography
to myself this is what I notice me and cast me. When In 2000, I did my first Tamil
want to do. When others I went to Film City for the first film Kallazhagar. Thats how
watched movies and partied, time, I wasnt allowed to enter my journey in the South film
I enjoyed gymming. inside. I bribed the person at industry kick-started. My
By the time I was
in college, I already
had six pack abs
except that nobody
knew about it. So
for me, having a
good physique is
not just for films; it
became part of my
life since young.
SONU SAYS
Your friends in
the industry?
Shah Rukh Khan and
Salman Khan.
What is the bad and
Stills from
the good part of being his films
in the film industry?
Good: Everyone wants
to be in your shoes. My struggle in
Bad: Your privacy
is gone. Mumbai made me
Qualities needed to be stronger. I never
an actor?
Be a good human being felt like giving up
first. Camera is the
smartest thing in the
and going back to
world. It catches how Punjab. I knew that
good a person you are.
Your personal
my parents were
favourite movie you waiting for that one
acted in?
Arundathi, Happy New good news. So I
Year and Dabangg.
worked hard, and
Your role models
while growing up? finally, it happened.
Parents! They sacrificed
a lot to make me shine
in life, and I did. Bollywood debut, however, Khan and Salman Khan. It
Acting or producing, was Shaheed-E-Azam. has been a pleasant journey
which is more Of course, along with the but I still have miles to go. I
difficult? negative roles, I did positive, consider myself lucky to have
Producing films. comedy and lead roles too. The managed to carve a niche for
You are always films in which I have played myself in all the industries,
compared to Big B negative roles like Chedi especially Bollywood
Its a huge compliment! Singh in Dabangg made a and Tollywood. I picked up
People say there are a huge impact. People tell me the languages well too... It has
lot of similarities. But for that I excel in all my negative been 15 years now, and I have
roles. I enjoyed playing Prem in done about 77 movies.
me, he is a big star and I
Ek Vivaah Aisa Bhi and loved
always look up to him.
my comedy flick Happy New Action Hero
Boxer Vijendra Singh Year too. As an actor, I have My USP is my action. I enjoy
wants you to play his always tried to experiment doing action movies and it is
role in his biopic with roles. one of the reasons I am in the
I love boxing. I hope it I started off with Tamil, but industry. During my school
happens. I will try and then I did Telugu, Kannada, days, I enjoyed doing stunts
do justice to it. Hindi, Punjabi and Chinese with my friends, but I never
Favourite exercise? films too. I worked with thought that one day the
Calisthenics. Rajinikanth, Jackie Chan, camera will roll while doing the
Amitabh Bachchan, Shah Rukh same stunts.

Shooting for Kung Gelling With hour or two in the gym is
Jackie Chan not enough you have to
Fu Yoga with Jackie Shooting for Kung Fu Yoga keep pushing yourself. So
the action in Bollywood is
Chan was a learning with Jackie Chan was a
learning experience. Jackie different from the one I have
experience. Jackie told me that they were done in Kung Fu Yoga.
At 5.30 a.m, in -12C in
hunting for an actor and
told me that they my name topped the list, so Beijing, we used to have
Jackie Chan and his team
were hunting for it was a huge compliment!
They wanted someone who teaching us the moves.
an actor and my was really fit and that helped Jackie also trained me
personally. There were cars,
me bag the role. Working
name topped the with Jackie Chan and the choppers, hummers on the
sets and all we had to do
list, so it was a huge whole team was special.
In Kung Fu, you have to was follow the instructions
compliment! Working be quick with your action given to us. I spent almost
a year with them and was a
sequences. In Hindi movies,
with Jackie Chan its a bit slow. By the time changed person after that.
and the whole team they throw three punches,

we throw one. They are My Fitness & Diet
was special. light on their feet and I am 40+ now but age is
just a number. My fitness
smooth on their shoulders.
To develop that rhythm in regime, over the years,
action as second nature, an hasnt changed, although I
Photograph: Sandy
have explored and learnt a lot Talking about my diet, I am
working with different trainers. a vegetarian. While studying Celebrity fitness trainer
I work out more on body in Nagpur, I used to survive Yogesh Bhateja
weights, calisthenics, kick- on junk food samosas, reveals how he helps
boxing and cardio. I am not kachoris without knowing Sonu achieve his
into heavy weight training. I what carbs and proteins were. chiselled body
work out all seven days of the Then I realized that junk is not Sonu Sood means strength
week, for three hours each something I should eat. Then and power. I have yet to
day. My off day consists of came in salads. Now, I eat meet a more positive and
stretches and cardio. When I healthy food and avoid junk humble person than him.
sleep in the night, I really or oily stuff. This automatically When I met Sonu Sir,
look forward to getting up keeps me fit. he was recovering from a
and going to the gym the I read and research on leg injury - with multiple
next day. fitness and diet. I enjoy picking fractures, due to which his
postural muscles became
Sonu Sood means strength and power. Sonu weak. But his love for fitness
helped a speedy recovery.
Sir has strict control over his diet which keeps I make sure I set new
targets and add variations
him fit. I have yet to meet a more positive and to his fitness regime which
humble person than him. keeps him motivated. He

is focused and dedicated
-Yogesh Bhateja towards his commitments
and inspires others to stay
fit too.
As a fitness trainer, I dont
believe in starving. Sonu Sir
has strict control over his
diet which keeps him fit.
SONUS DIET
Below is Sonus diet chart,
and he consumes these
meals after every two-
three hours in a day.
Meal 1: Zero sugar muesli
with milk and blue berries
and three different
coloured fruits.
Meal 2: 5-7 boiled eggs and
sweet potato.
Meal 3: Quinoa veg pulao
with low fat curd and bran
roti with sabji and salad.
Meal 4: Egg sandwich and
mixed fruit juice.
Meal 5: Paneer bhurji and
Greek yoghurt.
Meal 6: Steamed veggies
(broccoli, spinach, kale,
carrots, bell peppers
and asparagus).
I met Sonali in Nagpur. We were friends
for a long time, before we decided to get
married. My marriage mantra: Be a giver
and dont expect too much. Be happy and
thankful to God for what you have been
blessed with. With wife
and sons
up new concepts. I acquaint things you cant plan but as you have the liberty to
myself with new fitness they will happen at the make creative decisions,
methods when I go abroad. right time. and function the way you
My trainer Yogesh Bhateja, I have two sons Eshaan, want to.
who is training me since 12, and Ayaan, 8. And after
many years, also hunts for kids, there were added Upcoming
new exercises for me. responsibilities, but I am a Projects
I believe bodies are hands-on dad. I love playing I am doing a Telugu film
made in the kitchen and not cricket and games with my with Trivikram Srinivas
in the gym 80% diet and kids. I try and take my family which I will start shooting
20% workout. Dont cheat out for holidays. My parents for in the next month. I
on your diet, work hard and taught me to be patient and also have a Chinese movie
everything is achievable. humble and I tell my kids under my belt. There are
the same thing. two home productions
Love Life which I am planning to start
As for my personal life, I On Donning The this year.
met Sonali in Nagpur. We Producers Hat I enjoy the whole
were friends for a long time, I turned producer, and process of making films,
before we decided to take launched Shakti Sagar acting in them and trying to
our relationship forward Productions, named after put things together.
and get married. my father, a year ago. It was I also have an event
Life changed after an emotional moment for management company
marriage as there were me, and I wish it happened called Shakti Sagar - we
responsibilities and I when my father was alive. did a show in Dubai with
was a struggler then. We He would have been really Hrithik Roshan, Vishal-
rented an apartment for a proud of me. But after I lost Shekhar, Badshah and
couple of years. But when him, everything happened Neeti Mohan.
responsibilities come on so fast. It was as if he went
your shoulders, you up there, and made things Awards &
work harder, and that is happen for me. I heard Accolades
what happened. the script of Tutak Tutak I feel proud to be
My marriage mantra: Be Tutiya and was convinced a recipient of the
a giver and dont expect to produce it. Since I Male Fitness Icon and
too much. Let things belong to an engineering Society Leadership Award.
happen at their own pace, background, I can edit It is a big honour to get
and stay grounded. Be movies, and I know about rewarded for what you have
happy and thankful to God post production too. So achieved over the years.
for what you have been from poster designing to My life philosophy is to
blessed with. I just keep sound editing, I have done stay grounded and aim for
working hard and let things it all for my first production. the stars.
fall in place. There are some I enjoy being a producer AISHWARYA P VAIDYA

QMuscle Guide
BIGGER!
Get
An age-old muscle-building strategy has been tweaked to

devise a workout plan for signicantly more growth.
I n the past, you may have

tried what many lifters call
pre-exhaustion training, a
lift. Since compound
movements are the best for
muscle growth, we put them
philosophy based on isolation first in this workout, and then
exercises, followed immediately let you do the isolation move to
by a compound move a chest finish off the target muscles.
fly preceding a bench press, for Its a big switch that leads to
instance. But were here to tell even bigger gains.
you that youll get much better
results (and bigger gains) by Directions
doing just the opposite. Frequency
Perform the workouts (Days I, II,
How It Works and III) once per week, resting
The idea behind pre- at least a day between each
exhaustion training is fairly session.
simple. The isolation lifts tire Time Needed
out the main muscles you want 45 minutes.
to work (like the pecs during Do It
a fly). The compound lifts Perform the exercises marked
that you follow them up with A, B, and sometimes C in
require those same muscles succession. So youll complete
but since you also get to use one set for each, resting as
surrounding muscles, youre prescribed, and repeat until
basically able to pump out a youve completed all the given
few more reps. sets in the group. Then go on to
The problem is that by the next group. Exercises that
working your target muscles to dont have a letter are done as
isolation first, you fatigue them straight sets complete all the
too much to lift heavy loads sets for that move before going
when you get to the compound on to the next one.
DAY I
Grab parallel
1A Parallel-Grip Chinup chinup bars (or
Sets: 2 Reps: 5-7 Rest: 90 Seconds
Grab parallel chinup bars (or hook
hook a parallel-
a parallel-grip handle over a chinup grip handle over
bar) so that your palms face each
other and hang. Pull yourself up until a chinup bar) so
your chin is over the bar.
that your palms
face each other
1B Dumbbell Overhead and hang. Pull
Press
(Not shown)
yourself up until
Hold a pair of dumbbells at shoulder your chin is over
height. Squeeze your abs and press
the weights straight overhead. the bar.
2A Parallel-Grip Chinup
Sets: 1 Reps: 8-10 Rest: 0 Second
Repeat the parallel grip chinup, but
Dont swing
up to the bar this time perform eight to 10 reps.

Attach a straight bar to the top pulley of a
cable station and hold it with arms straight.
Contract your lats and pull the bar down to
your thighs.
2B Straight-Arm 4A Incline Hammer 4B Dip

Pulldown Curl (Not shown) (Not shown)
Sets: 1 Reps: 9-12 Rest: 90 Seconds Sets: 3 Reps: 6-8, 9-11, 12-14 Sets: 2 Reps: 6-10
Attach a straight bar to the top pulley Rest: 60 Seconds Rest: 0 Second
of a cable station and hold it with Set a bench to a 45- to 60-degree Suspend your body
arms straight. Contract your lats and angle and lie back against it with a over parallel bars.
pull the bar down to your thighs. dumbbell in each hand. Allow your Now bend your
arms to hang with palms facing elbows and lower
each other. Without letting your your body until
3A Dumbbell Overhead upper arms come forward, curl the

weights up.
your upper arms are
parallel to the floor.
Press (Not shown)
Repeat the dumbbell overhead press,
this time performing eight to 10 reps.
3B Cable Lateral Raise

Sets: 1 Reps: 9-12 Rest: 90
Seconds
Attach D-handles to the low pulleys
of facing cable stations and grab
them. Stand between the machines
so that there is tension on both
cables. Raise your arms up until
theyre parallel to the floor.
Dont raise
your arms
above
4C Overhead Cable Triceps Extension
shoulder
height Attach a rope handle to the top pulley of a cable station, grab
an end in each hand, and turn so youre facing away from the
station. Step forward, allowing the cable to pull your arms
over your head, and bend your elbows (there should now be
tension on the cable). Keep your balance and extend your
elbows, straightening your arms completely.

DAY II
Stand with your feet a bit wider

than shoulder-width apart, holding
a barbell, and your toes turned
slightly outward. Bend your hips
back and then your knees to lower
your body as far as you can.
2A Standing Calf Raise (Not shown)

Use a standing calf-raise machine or stand on a step
with a dumbbell in one hand. Lower your heels
toward the floor until you feel a stretch in the calves
and then drive your toes downward to come up.
1 Squat
Stand with your feet a bit wider than shoulder- 2B Seated Calf Raise (Not shown)
width apart, holding a barbell (as shown), and Sets: 4 Reps: 12-15 Rest: 90 Seconds
your toes turned slightly outward. Bend your Use a seated calf-raise machine or sit on a bench with
hips back and then your knees (push them a pair of dumbbells on your knees and your feet on
outward as you go down) to lower your body a box or step. Lower your heels until you feel a full
as far as you can. stretch in your calves and then press your feet into the
step and raise your heels as high as possible.

Keep your
abs braced
3A Single-Leg Romanian Deadlift

Hold a dumbbell in each hand and stand on one leg. Bend your
hips back and lower your body until you feel your lower back is
about to lose its natural arch. Squeeze your glutes and extend
your hips to come up. Perform the reps on only one leg and then
go to the single-leg hip thrust.
Hold a dumbbell in each hand and stand on

one leg. Bend your hips back and lower your
body until you feel your lower back is about to
lose its natural arch.
3B Single-Leg Hip Thrust

Lie back crossways on a bench and rest one
foot on another bench thats parallel. Allow
your butt to sink down to the floor in between
the benches. Drive your foot into the bench
and feel your glutes raise your hips as high as
possible. Perform the reps on only one leg and
then rest 60 seconds. Then repeat 3A and 3B
on the other leg.

QShape Up
THE FAMOUS
Strengthening, stretching, balance and aerobic exercises will
keep you active, mobile and feeling great, always! 5
E xercise is key to good health. But we tend to limit ourselves to one or two types of
activity. People do what they enjoy, or what feels the most effective, so some aspects
of exercise and fitness are ignored. In reality, we should all be doing aerobics, stretching,
strengthening and balance exercises. Here, we list what you need to know about each
exercise type and offer examples to try, with a doctors okay.
1 Aerobic Exercise MARCHING IN PLACE

Aerobic exercise, which speeds up your heart Starting position: Stand tall with your
rate and breathing, is important for many feet together and arms at your sides.
body functions. It gives your heart and lungs
a workout and increases endurance. If youre Movement: Bend your elbows and
too winded to walk up a flight of stairs, thats swing your arms as you lift your knees.
a good indicator that you need more aerobic
exercise to help condition your heart and March in a variety of styles:
lungs, and get enough blood to your muscles X March in place.
to help them work efficiently. X March four steps forward, and then
Aerobic exercise also helps relax blood four steps back.
vessel walls, lower blood pressure, burn X March in place with feet wide apart.
body fat, lower blood sugar level, reduce X Alternate marching feet wide and together
inflammation, boost mood, and raise good (out, out, in, in).
HDL cholesterol. Combined with weight loss,
it can lower bad LDL cholesterol levels, too. Tips and techniques:
Over the long-term, aerobic exercise reduces X Look straight ahead, and keep your abs tight.
your risk of heart disease, stroke, type 2 X Breathe comfortably, and dont clench your fists.
diabetes, breast and colon cancer, depression
and falls. Make it easier: March slower and dont lift your
Aim for 150 minutes per week of knees as high.
moderate-intensity activity. Try brisk
walking, swimming, jogging, cycling, Make it harder: Lift your knees higher, march
dancing, or classes like step aerobics. faster, and really pump your arms.
Aerobic exercise,
which speeds up
your heart rate
and breathing,
is important
for many body
functions. It gives
your heart and
lungs a workout
and increases
endurance.
2 Strength Training SQUAT
As we age, we lose muscle mass. Strength training Starting position: Stand with your feet
builds it back. Regular strength training will help shoulder-width apart, arms at your sides.
you feel more confident and capable of daily
tasks like carrying groceries, gardening, and Movement: Slowly, bend your hips and
lifting heavier objects around the house. Strength knees, lowering your buttocks about
training will also help you stand up from a chair, eight inches, as if youre sitting back into
get up off the floor, and go up stairs. a chair. Let your arms swing forward
Strengthening your muscles not only makes to help you balance. Keep your back
you stronger, but also stimulates bone growth, straight. Slowly return to the starting
lowers blood sugar, assists with weight control, position. Repeat 8-12 times.
improves balance and posture, and reduces stress
and pain in the lower back and joints. Tips and techniques:
A physical therapist can design a strength training X Shift your weight into your heels.
progamme that you can do two to three times a X Squeeze your buttocks as you stand to help you balance.
week at a gym, at home, or at work. It will likely
include body weight exercises like squats, push-ups, Make it easier: Sit on the edge of a chair with your feet
and lunges, and exercises involving resistance from hip-width apart and arms crossed over your chest. Tighten
a weight, a band, or a weight machine. your abdominal muscles and stand up. Slowly sit down
Remember, its important to feel some with control.
muscle fatigue at the end of the exercise to make
sure you are working or training the muscle Make it harder: Lower farther, but not past your thighs
group effectively. being parallel to the floor.
Strengthening your muscles not

only makes you stronger, but also
stimulates bone growth, lowers
blood sugar, assists with weight
control, improves balance and
posture, and reduces stress and
pain in the lower back and joints.
Stretching the muscles 3 Stretching
Stretching helps maintain flexibility. We often
routinely makes them longer overlook that in youth, when our muscles are
and more flexible, which healthier. But aging leads to a loss of flexibility
in the muscles and tendons. Muscles shorten
increases your range of and dont function properly. That increases
the risk for muscle cramps and pain, muscle
motion and reduces pain and damage, strains, joint pain, and falling, and it
the risk for injury. also makes it tough

to get through
daily activities,
such as bending
down to tie
your shoes.
Likewise,
stretching the muscles routinely makes them
longer and more flexible, which increases your
range of motion and reduces pain and the risk
for injury.
Aim for a programme of stretching every day
or at least three or four times per week.
Warm up your muscles first, with a few
minutes of dynamic stretches repetitive
motion such as marching in place or arm circles.
That gets blood and oxygen to muscles, and
makes them amenable to change.
Then perform static stretches (holding a
stretch position for up to 60 seconds) for the
calves, the hamstrings, hip flexors, quadriceps,
and the muscles of the shoulders, neck, and
lower back.
However, dont push a stretch into the
painful range. That tightens the muscle and is
counterproductive.
SINGLE KNEE ROTATION

Starting position: Lie on your back with your
legs extended on the floor.
Movement: Relax your shoulders against the

floor. Bend your left knee and place your left foot
on your right thigh just above the knee. Tighten
your abdominal muscles, then grasp your left
knee with your right hand and gently pull it
across your body toward your right side. Hold
10 to 30 seconds. Return to the starting position
and repeat on the other side.
Tips and techniques:

X Stretch to the point of mild tension, not pain.
X Try to keep both shoulders flat on the floor.
X To increase the stretch, look in the direction
opposite to your knee.

Improving your balance makes 4 Balance Exercises
Improving your balance makes you feel steadier on your
you feel steadier on your feet and feet and helps prevent falls. Its especially important as
helps prevent falls. Its especially we get older, when the systems that help us maintain
balance our vision, our inner ear, and our leg muscles
important as we get older, when and joints tend to break down. The good news is that
training your balance can help prevent and reverse
the systems that help us maintain these losses.
balance our vision, our inner ear, Many centres and gyms offer balance-focused
exercise classes, such as tai chi or yoga. Its never too
and our leg muscles and joints early to start this type of exercise, even if you feel you
dont have balance problems.
tend to break down. You can also go to a physical therapist, who can
determine your current balance abilities and prescribe
specific exercises to target your areas of weakness.
Thats especially important if youve had a fall or a near-
fall, or if you have a fear of falling.
Typical balance exercises include standing on one
foot or walking heel to toe, with your eyes open or
closed. The physical therapist may also have you focus
on joint flexibility, walking on uneven surfaces, and
strengthening leg muscles with exercises such as squats
and leg lifts. Get proper training before attempting any
of these exercises at home.
STANDING KNEE LIFT

Starting position: Stand up straight
with your feet together and your
hands on your hips.
Movement: Lift your left knee toward

the ceiling as high as is comfortable or
until your thigh is parallel to the floor.
Hold, then slowly lower your knee
to the starting position. Repeat the
exercise 3-5 times. Then perform the exercise 3-5 times
with your right leg.
Tips and techniques:

X Keep your chest lifted and your shoulders down
and back.
X Lift your arms out to your sides to help you balance,
if needed.
X Tighten your abdominal muscles throughout.
X Tighten the buttock of your standing leg for stability.
X Breathe comfortably.
Make it easier: Hold on to the back of a chair or counter

with one hand.
Make it harder: Lower your leg all the way to the floor
without touching it. Just as it is about to touch, lift your
leg up again.
QFitness Forum ALL THE BEST NEWS, MOVES AND ADVICE TO KEEP YOU IN PEAK CONDITION
Working Out Harder Keeps

Weight Off Longer
F eeling a bit flabby? You
are definitely not alone.
But even if you do exercise,
to weight loss is to reduce
your calories by limiting the
amount of food you eat,
are you getting the most from exercising to burn calories, or
your workout? a combination of the two.
A study published in Walking for one mile will
the issue of the American typically burn about 100
Journal of Clinical Nutrition calories, so walking one mile
showed that an exercise every day will burn 700 of
regimen designed to burn those 1,750 calories. To make
more calories per week up the difference, reduce your
resulted in a greater and daily caloric intake by 150
more sustained amount of calories. If youre exercising
weight loss. on a treadmill, increasing the
If you are trying to lose slope will cause you to work
weight, regular exercise harder and therefore burn
may not be enough. The key more calories.
Avoid Injury
When You
EXERCISE
WHAT YOU CAN DO
O Warm up and stretch for at
least five minutes before starting
any workout.
O Wear supportive, cushioned
shoes that fit properly.
O Stick to low-impact exercises,
such as biking, swimming and
walking to protect your knees.
O If youre hurting after a workout,
apply ice on the area for 5-15
minutes once every two or three
hours, to relieve inflammation (cover
the ice to prevent your skin from
getting too cold). Later, you can
apply heat to loosen up the joint.
Pedal your way to STRETCH IN THE MORNING!

a healthier heart
P eople who routinely bike or
cycle for recreation have
F or all those late risers, instead
of snoozing in the morning, you
can use your time more wisely.
a slightly lower risk of heart Stretch your back, your legs,
disease than non-bikers, two your neck. It will wake your
body from sleep. Stretching in the
new studies suggest.
morning increases blood flow to
As an alternative to other
your muscles providing an extra
forms of aerobic exercise, biking shot of oxygen and preparing them
may be an appealing way for for a new day.
some people to strengthen their
hearts, the authors noted.
Moves of the month
T hese exercises can

help prevent ankle
injury by activating the
Place a towel on the floor.
Sit in a chair and scrunch
the towel between your
to the start position. Then
walk forward and back on
your heels. Next, face the
muscles in the toes and toes, first scrunching it wall or handrail and walk
inside and outside of toward you, then away from sideways 10 steps on
the ankles. you. Alternate forward and your toes and back, then
back for five to 10 minutes 10 steps sideways on
1 TOE SCRUNCHING: daily with each foot. your heels and back.
Repeat daily.
2 TOE AND HEEL Walking forward and
WALKING: Hold onto a back engages the muscles
handrail or touch your hand on the inside of the ankle;
against a wall as you walk walking sideways engages
forward 10 steps on your the muscles on the outside
toes, then back 10 steps of the ankle.

SIZZLING SPINSTER!
Leg-spinner Amit Mishra shares his keep-fit secrets
My Fitness Regime
Im into power training and speed work. I
have a tendency to gain weight easily so I
want to counter that with an active
diet plan.
My Diet
Im trying hard to avoid carbohydrates,
and am on a no-sugar and high-protein
diet. I drink a glass of hot water as soon
as I wake up. I mostly have dry fruits like
walnuts and almonds along with juices
(apple, beetroot and carrot) and ragi dosa
for breakfast. I drink my protein shake
before and after a game/ practise session.
Lunch is boiled vegetables/ paneer/ tofu.
I have a glass of green tea after every
meal. In the evening, I have my green
tea or a fruit juice without sugar. Dinner
is by 7 p.m.
Dealing With Performance

Pressure
Well, Im not sure if I consider it pressure
but yes, I try to bowl according to the
situation on the ground. And I always seek
my mothers blessings before I enter
the ground.
Stressors And Stress-Busters

I have to perform really well and thats my
biggest stress. I deal with it very calmly. I
talk to my teammates. I hang out with my
friends in the team who really make me
laugh. And I listen to my favourite music.
Favourite Cricketers
Spinners: Shane Warne and Anil Kumble.
All-rounders: Sachin Tendulkar, Virendra
Sehwag, Rahul Dravid and Virat Kohli.
A Piece Of Advice Head

Coach Anil Kumble Gave You?
Anil bhai always tells me to concentrate
on my fitness. He advices me to be an
all-rounder.
AISHWARYA P VAIDYA
T aru Chadha, STOTT

Pilates certified
trainer and founder
of RedMat Pilates,
KNEE
Gurgaon, tells you the
principles on which
Pilates works
Pilates is a system
POWER
of exercises using body
resistance and a special
apparatus designed
to improve physical
strength, flexibility and
posture, and enhance T hree exercises for flexible,
strong knees:
Heel slide: Lie on your back with your
mental awareness.
NOTE legs straight out in front of you, arms
Concentration: Is comfortably at your sides. Slide your
the most important left heel toward your buttocks, bending
principle in Pilates. your knee as you go. Stop at the
You must be mentally point that your heel can go no farther;
present as you do the hold two to five seconds, then slowly
exercises, and aware lower back to
of every aspect of your the starting
bodys movement, position.
alignment, sensations Repeat with
and muscle flexes. the right heel. Do two sets of 10 heel
Control: Every
slides, alternating legs, once daily.
movement is to be
done with control,
so you arent just
throwing your
body around.
Principles
Centring: So that you
are evenly using your
body. Think of a plumb
of Pilates
line down the middle
of the body working
both sides evenly.
Fluidity: A smooth
transition from one
exercise to the next
is important. It should
look something like a
dance, where every
movement flows into
the next.
Precision: Try to
make each movement
as precise as possible.
Breath: How you
breathe is very
important. Deep,
steady breaths will
help you maintain
concentration
and precision.
AISHWARYA P
VAIDYA
TOOLS TO HELP YOU GET
AND KEEP MOVING
Quad tightener: Learn to tighten your quadriceps
(thigh) muscle before doing straight leg raises. Lie
on your back with one leg straight and the other
bent. Place a small towel
under the knee of the A pedometer tells you how many
straight leg. Press the steps you take in a minute, hour or day,
back of your knee down
into the towel; this will tighten the top of your thigh.
and helps you increase the number in
Hold for three to five seconds. Do two sets of 10 small increments.
repetitions with each leg. A journal lets you track progress toward
your goals and note any obstacles.
Leg raise: Lie on your back with your legs straight
out in front of you, arms comfortably at your sides. A heart-rate monitor lets you monitor
Bend the right knee and the intensity of your aerobic exercise;
keep your right foot flat
if you stay in your target zone, youll
on the floor. Keep your
left leg straight as you flex be burning the maximum number of
your left foot (bring the toes toward you), and gently calories safely. Some also tell you how
pull in your abdominals. Tighten your left thigh and many calories youve burned, and let
raise your left leg up six to eight inches from the
floor. Hold for two seconds, then slowly lower your you create workouts, track progress, and
back to the floor. Raise the left leg 10 times; then download data.
bend that leg and do 10 raises with a straight right Your cell phone can be set up to sound
leg. Do two sets, once daily.
an alarm or receive text messages
reminding you to work out.
Vinata Shetty, ACE, ACSM Certified, Reebok Master Trainer solves your workout dilemmas
PEDO FACTS
My daughter gave me a 10,000 steps is about 5 miles,
pedometer and told me to walk and if you are unable to cope with
10,000 steps a day. When I that number, you can target less.
wore it for a while, I realized The point is to be as physically
I was taking only about 3,000 active as you can. Gradually
steps a day. Is 10,000 a realistic increase the number of steps
number for someone my age from the current figure you are
(70 years)? able to reach. Being physically
Vinod Kotian, Bangalore active around the house, standing
instead of sitting, taking the stairs
A pedometer is an activity tracker where possible, walking to and
and keeps one posted on the fro while doing small errands, are
amount of steps taken during just some of the ways in which
the course of the day. The to factor activity in your daily
reason why 10,000 steps a day functional living.
is desirable is, because that is So while 10,000 steps is a
the minimum threshold for health recommendation, it is not carved
and fitness benefits. That said, it in stone and set for all. You can
neednt be your threshold to enjoy aim to increase your activity levels
the same! but in a more gradual manner.

QWeight Loss
60
M ake simple and smart
choices that increase
your caloric burn big time!
Heres how...
WAYS to torch fat fast.
1 Eat six small meals

a day. Stoking your body
with food every three to
four hours can rev your
metabolism to the max.
2 Use a smaller dinner 6 Train faster once a 10 Drink more water.

plate itll limit how much week. This helps the body Being dehydrated can
you can pile on. to keep adrenaline high fool your body into
and blood sugar low. feeling hungry.
3 Eat peanuts from their
shells. Youll nosh on 50% 7 Run intervals. 11 Poach (dont fry)
fewer nuts in a sitting just Turn your body into a eggs, poultry and fish.
trying to peel before eating. fat-fighting furnace
by alternating sprints 12 Hit the pool. Swim
4 Chew on sugar-free with jogs. laps or run in the water,
mint gum after a meal. if you can touch the
Mint flavours send signals to 8 Work out with your bottom safely.
your brain that its time to partner. Couples who train
stop eating. together are 34% more 13 Take a real before
likely to stick to photo. Youll be more
5 Take up power yoga. their workouts. motivated knowing what
You can burn up to 344 you look like and where
calories a class. 9 Eat at the kitchen table you want to go.
not on the couch.
14 Download a fit
app like a fast-food
calorie counter or a digital
workout log onto
your Phone.
15 Add strawberries
to your whey protein
shake. These superfruits
amp up the fibre itll
help you feel fuller.
23 Eat less sugar. Limit
yourself to no more than 72
grams a day.
24 Snack the smart way.

A small bag of air-popped
popcorn instead of corn
chips saves you 60 calories.
25 Go rock climbing.
Even if you just hit an indoor
rock wall, youll torch more
than 700 calories an hour.
26 Find your rock bottom

16 Eat more avocados. Swap out your old moment. Draw from the
Theyre loaded with the kind point in your life when
of healthy fats you need to fitness programme you knew you had to make
a change.
keep your body burning fat.
for a new one
17 Portion control every four to six 27 Get a dog (or borrow
potatoes and pasta. your girlfriends). Taking a
Servings of starches weeks. Hit the dog for a walk 20 minutes
a day can help you shed 14
should never be bigger
than a baseball. pool. Swim laps or pounds a year.
run in the water, if 28
18 Look for these key Eat beans. This high-
words on restaurant you can touch the fibre, protein-packed staple
will help your body incinerate
menus: Grilled, baked,
sauted, steamed, oven- bottom safely. fat. Pure them for stews or
fried, roasted, marinara, toss with oil and vinegar and
and primavera. serve as a side dish.
19 Drink green tea. Its

loaded with fat-burning
antioxidants.
20 Keep your body

guessing. Swap out your old
fitness programme for a new
one every four to six weeks.
21 Squat heavy. The more

muscles you can recruit with
proper form, the stronger
youll get, and the more fat
youll burn.
22 Train abs heavy.

Instead of regular sit-ups,
try doing a couple of sets
with the heaviest weights
you can hold.

Combine cardio 29 Combine cardio and
and weights. Try weights. Try jumping rope

between sets, or string
jumping rope together some exercises
into the circuits.
between sets.
Jump rope just 30 Get off the couch do
quick sets of pushups, sit-
10 minutes. ups, or jumping jacks during
the commercial breaks of
Youll burn the your favourite TV shows.
same number of 31 Clean out your

calories as you kitchen. Remove
temptation at home and
would when youre much more likely to
you jog for stick to your plan.
15 minutes. 32 Plan cheat meals.

If youre strict all week,
one pig-out will get your
body primed for more
weight loss. 38 Get a physical. Dozens
of our Success Stories were
33Order chicken fingers alerted to their poor health
instead of wings. Theyve on a routine doctors visit.
got more protein and
significantly less fat, sodium 39 Skip the elevator. Take
and calories. the stairs and burn
100 cals every 10 minutes
34 Jump rope just 10 you climb.
minutes. Youll burn the
same number of calories as 40 Do push-ups every
you would when you jog for morning. Itll jump-start
15 minutes. your day, and it gets in some
additional upper-
35 Load up on fibre. body training.
Lentils, beans and pears are
all great sources. 41 Hold the fries and
the cheese from your burger.
36 Opt for dark Save 300 cals.
chocolate (over milk
chocolate). It contains less 42 Dont skip breakfast.
sugar and more energy- A high-nutrient breakfast
boosting antioxidants. gets your body off to a good
calorie-burning start. Shoot
37 Dont undo your for 400 to 600 calories within
training. Eating a slice of an hour of waking up.
whole-wheat bread with
peanut butter can keep you 43 Go out for lunch
from pigging out after a twice monthly instead of
hard workout. twice weekly.
Avoid processed foods that contain trans fat,
a manufactured fat thats difficult for your
body to break down. Add heat to your dinner.
Fiery spices (and hot peppers) speed up
your metabolism and help you eat slower.
44 Stash sweets in out- 49 Coat your skillet

of-sight places, like on with cooking spray
high shelves or deep inside instead of butter.
your cupboards. A second-long spritz
contains only 10 calories
45 Having a party? Bring and a gram of fat (versus
the leftovers to the office 102 cals and 12g).
instead of letting those extra
chips, cookies, and cake pile 50 Manage your time
up around your place. Let wisely. Studies show
your co-workers finish them that stress triggers the 56 Know your numbers.
off instead. hormone cortisol to turn Monitor everything from your
up your appetite. calories to your weight to your
46 Party clean. Snack on body-fat percentage.
fruit before heading out to 51 Add heat to your
keep you from bingeing on dinner. Fiery spices (and 57 Start running. Sounds
chips later. hot peppers) speed up obvious, but just try running
your metabolism and help as far as you can. The next day,
47 Get new sneakers. you eat slower. try and go for a minute longer.
After about 500 miles, Within a few weeks, youll
its time for a new pair. 52 Train with a buddy, notice how much farther you
New shoes mean especially one whos can go than when you
more motivation. stronger hell push you to first started.
work harder.
48 Buy a pedometer. 58 When eating out, ask for
Strive to get in at least 10,000 53 Avoid processed sauces on the side.
steps a day. foods that contain trans Youll eat less and save
fat, a manufactured fat tons of calories.
thats difficult for your
body to break down. 59 Finish a crossword
while watching TV. Youll be
54 Take your kids to less likely to eat if your fingers
the park. You can do all are busy.
your pull-ups and ab work
with the kind of equipment 60 Drink responsibly. Steer
youll find in a playground. clear of mixed drinks. Stick
with a light beer or glass of
55 Chew slowly. wine. Or at least something
Seriously. Studies show itll made with a low-cal mixer, like
help you eat much less. diet soda or tonic.

QFitness
W
Mistakes
ORKOUT
to avoid. Working out the wrong way may lessen
the benets from exercise, and lead to injury.
E xercising too intensely
thinking that the
harder you work, or the
faster you go, the bigger
the benefit can backfire.
If youve just begun
an exercise programme,
learning how to avoid
typical start-up mistakes
can help you tone up faster
and safer.
Listen to your body

Youre not going to
achieve the same fitness
results from a stroll that
you will from a moderately
brisk walk.
How can you strike the
right balance? Take the
talk test. If you cant walk
and talk with your exercise
buddy, youre pushing too
hard. (If youre walking
alone, try to sing during
your walk.) If youre able
to comfortably converse
during any type of exercise,
youre likely working out at
an acceptable intensity.
Theres no equipment
or training needed to
understand your ability to
speak based on how hard
youre working.
On the other hand, if
youre not increasing your
breathing rate or working
up a sweat, its time to
make a greater effort. But
again, make it a gradual
increase. Exercise intensely
enough to work up a
light sweat. Perspiring
heavily doesnt mean
youre getting any more
Exercise intensely enough to work
from exercise. up a light sweat. Perspiring heavily
Stretch smartly doesnt mean youre getting any
Forget everything you more from exercise.
heard about stretching

before a workout.
Stretching actually
Lifting weights and individual effect.
In other words, whats
reduces muscle force should involve right for someone else
production the amount
of work the muscles
fluid movement. If might be wrong for you.
Be sure to get and follow
can do for about 45 youre jerking while a regimen specifically
minutes, the last designed for you by your
thing you need before lifting, the weight is instructor or trainer.
working out.
Warming up is
probably too heavy. Set small goals
important because Not only are you Are you considerably
muscles need time to
adjust to demands placed
short-circuiting the overweight and
determined to slim
on them by aerobic potential benefits, down? It cant be done
activity. So take overnight. Setting
a few minutes to walk but youre stressing small but attainable
or jog slowly, then hit
your stride.
your joints and goals rather than
large impossible ones
Right after a workout upping your creates a sense of
is a good time to stretch
and relieve tight muscles.
chances of getting accomplishment that will
reinforce your desire to
Stretch often throughout injured. continue to exercise.
the day to keep muscles If weight loss is your
flexible. Dont forget to goal, youll achieve
cool down afterwards. it by sustaining a
Cooling down lessens the moderate workout for
building of lactic acid in a longer period.
muscles that occurs during
exercise, which is what Watch your lifting
leads to aches afterwards. technique
There are no shortcuts in
Be true to yourself strength training. When
Its easy to succumb to youre doing weights,
exercise envy at the gym. you should be able to do
Dont try to do someone 10-12 reps.
elses routine just Lifting weights should
because you like how she involve fluid movement.
looks. Genetic variability If youre jerking while
in body type and the way lifting, the weight is
your body responds to a probably too heavy.
workout has a powerful Not only are you short-
circuiting the potential
benefits, but youre
stressing your joints and
upping your chances of
getting injured.
If youre always pushing
to the final rep or jerking
when lifting, youre
pushing to failure. Doing
multiple sets of reps is

Not drinking enough water during a considered a high intensity
workout, and should be
workout is a major mistake. Everyone reserved for those who
should drink at least one glass of have been exercising

consistently for at least
water 20 minutes before exercising. three months.
Watch your form

Leaning on the treadmill
while youre walking?
Chances are the pace is too
fast or the incline too steep.
Touching the handrails
lightly is okay, but pulling
or leaning decreases the
amount of work youre
actually doing and the
benefit youre receiving.
Far better to walk or run
on the treadmill at a lower
incline or speed than to
hold on and negate the
benefits. Work up
to a higher speed or
incline gradually.
Take time to heal

Allow time for injuries to
heal. Just because youre
feeling better doesnt
mean you can start
exercising at the level you
were prior to injury. With
age, we need to be even
more realistic about our
abilities and take it slowly.
Otherwise, you could
end up hurting yourself
again and your down
time this time could be
even greater.
However, not drinking
enough water during
a workout is a major
mistake. Everyone should
drink at least one glass
of water 20 minutes
before exercising. Other
than that, exercise is best
performed on an empty or
nearly empty stomach.

QFit For Life
An Artist
With
SIX PACKS!
Suvigya Sharma stuns the art world with his washboard abs and bulging biceps...
Know more about this artists tspiring side.
3 3-year old Suvigya

Sharma is an artist
with a difference. Not only
Being A
Fitness Freak
Fitness has been part of my
has he carved a niche for life since childhood. I started
himself with his miniature training in gymnastics
portraits of the countrys since the age of seven, and
whos-who, he has also represented my school
broken the stereotype of in competitions. In 1998,
artists in India who are fitness and gymming was a
known to wear kurtas booming industry, so out of
and carry jholas with curiosity, I joined the gym
his love for fitness and and since then, there has
fashion, and his zeal to been no looking back...
live life king-size. Gymming is addictive,
Suvigyas clientele especially when you see the
includes industrialists transformation happening
like the Ambanis, Birlas, in your body.
Burmans, Singhanias,
Bajajs and many more Being one of the
He has also done portraits best-dressed
of PM Narendra Modi, artists in the
Barack Obama, Hillary country
Clinton, the Dalai Lama, Being a professional artist,
Sachin Tendulkar, Priyanka I realised that my fitness
Chopra and many other quotient gave me an edge
Bollywood celebs. over others.
Meet the artist whose Besides, I have been
passion for six packs equals privileged to be amidst
his love for paintings fashion connoisseurs and
Suvigyas portraits of Rani Mukherji with
WORKOUT BASICS DIET Aditya Chopra, and Kangana Ranaut
I work out six days a I start my day with green tea or

week, dedicating an hour green coffee.
a day to each body part. Breakfast: White oats and zero
Monday: Chest. carb protein shake.
Tuesday: Back. Post workout: A zero carb
Wednesday: Biceps and protein bar.
triceps. Lunch: Bread, pulses and
Thursday: Shoulders. green vegetables.
Friday: Legs and Evening snack: Salads and
forearms. whey protein.
Saturday: Functional Dinner: High-protein cottage
training. cheese/ tofu/ sprouts.

My profession is a
derivation of my passion.
I work hard, party harder
and dont go slow on
my passions. A healthy
lifestyle and a good Suvigya with Sachin Tendulkar; Manyata and Sanjay Dutt (below)
workout keep me going. at his art exhibitions
the glitterati, and that and choose my food

pushes me to evolve my even while eating out.
fashion sense. Also, a lot I also ensure that
of my clients love what I stack my bag with
I wear and often ask me protein bars during
to design for them too. heavy work days so
that I can have them as
Exercise & meal substitutes instead
Diet Routine of eating anything
I travel 20 days a inappropriate.
month, but whichever
part of the world I am in, Work-Life
I make sure that I make Balance
time for my jog and My profession is
body weight workouts. I a derivation of my
also carry my resistance passion. I work hard,
bands along. Running party harder and dont
and push-ups are go slow on my passions.
unavoidable, however A healthy lifestyle and a
busy I may be. good workout keeps
As for my diet, me going.
I play with various I have a hectic travel
combinations to make schedule but I make
it interesting for myself. sure not to keep my
I have been reading a trips longer than a week.
lot on body anatomy I love spending time
and how food affects with my wife and son
our body functioning. Abhigya, who loves
This helps me decide for painting too.
myself how I can pick HARSHA ADVANI
Features
E xperience
paradise on
earth at IBNII
Shreyas Talpade
shares his
love saga
Cover boy
Vidyut Jammwal
unveils our April
2017 issue
Know how your
brain controls
your sex life
Flip through,
and stay tuned,
for a happy n
healthy you!

QTravel
Ethereal
Bliss!
Head to IBNII Resort & Spa,
nestled in the hills of Coorg, for
a paradise-on-earth experience!
B ajpe Airport is tucked

away on a charming
hilltop in Mangaluru. The fresh
were at once whisked away
for a delicious lunch salads,
puttu and curry at The Fig
exotic spices, masalas, jams,
pickles and the oven-fresh
bread. The vegetables used
mountain air rejuvenates, restaurant. After which, we are also grown in the local
while the panoramic view of checked into our private villa greenhouse, and no additives
the picturesque countryside plush interiors, a private or preservatives are used
below mesmerizes plunge pool, Jacuzzi and the in cooking.
Our three-hour long drive most amazing view of the Dinner at the Fig comprised
from there to IBNII Coorg, beautiful hills. sumptuous starters, pumpkin
through the green ghats is a Post a short but refreshing soup and South Indian dahi
further treat to the eyes. We nap, Dr Sherry Sebastian, rice, and day one ended,
are welcomed at the resorts Director, IBNII, briefed us relaxed and rested.
reception with chukku kappi, about the resort which was The next day, after breakfast
a traditional drink from the followed by a resort tour. The - watermelon juice, vermicelli
South. IBNII, spread over resort has 22 private pool upma and fruits, Poovaiah
a sprawling 120 acres of villas, 10 wooden cottages Koravanda, Plantation
woodlands, is surrounded by a and premium suites. Baalelle is Manager and PRO, took us to
lush coffee estate and pristine its pure vegetarian restaurant, one of the main attractions
lakes. It was a beautiful start while Masi Kande is the BBQ of the resort the rain water
to our much-looked forward place and Elevate Lounge harvesting lakes. Apparently,
to weekend is the snazzy bar. From the the three lakes together can
Since it was lunch time, we resorts own kitchen come the hold up to 4-5 million litres

Veg thali at Baalelle Wooden cottage
of water. An STP plant

is installed to recycle
The resort has hall later, I went for a walk
by myself to enjoy the
used water to minimize 22 private pool tranquil and peace the
dependency on fresh water, nature resort had to offer.
and the recycled water is villas, 10 wooden Lunch at Baalelle
used for landscaping. There
is also a waste segregation
cottages and comprised a traditional
thali, which we devoured
system where organic premium suites. instantly. This was followed
waste is used to generate by spa time at Manja, which
high-yield, organic manure, From the resorts left me totally rejuvenated.
which, in turn, is used in the
green house for its fresh
own kitchen come The bonus to the day was
our shift to the eco-luxe
produce. Incidentally, IBNII the exotic spices, wooden cottage with the
is the first eco luxe resort most splendid lake view!
in India to acquire the IGBC masalas, jams, The evening was spent
Platinum certification. The
resort is also gearing up to
pickles and the at the charming Kaldi
Kappee, the coffee shop,
get its LEED (Leadership in oven-fresh bread. with a lesson in coffee
Energy & Environmental making we learnt all
Design) certification. about how the coffee plant
A dekko of the yoga journeys through the many
deck, eco gym, banquet grading processes before
it turns into a coffee bean.
The day concluded with a
ECO-FRIENDLY INITIATIVES quick round of the quaint
The resort promotes Local staff is hired. local market in Madikeri,
walking. Guests can enjoy a Use of plastic bags and followed by delectable BBQ
buggi ride as it is a vehicle paper is restricted. dinner at Masi Kande.
free zone. Jute products like laundry Our short and sweet
There is control over the bags and sleepers are used. trip ended the next day
use of power and water The resort conducts baking after breakfast. And
by regulating distribution classes for kids with special before we knew it, we
during certain hours needs. Lift, elevator, pool were back in Mumbai,
every day. cottages and toilets are with a bagful of memories,
An eco-pledge is taken specially tailored for the a calmer mind and
every day. physically challenged. renewed energy...
AISHWARYA P VAIDYA

QHappy Couple
LOVE
Actor Shreyas
Talpade and
wife Deepti
have celebrated
12 years of
togetherness,
but even today
the chemistry
between them
AT FIRST SIGHT! is sizzling!
S Deeptis strengths
hreyas shares with
and weaknesses
us their healthy
marriage mantras
Happy marriage
mantras
Deepti, being a clinical Listen to your wife! But
psychologist, has a great honestly, Deepti is the one
The first meeting understanding of people who works hard, to make
I first saw Deepti on 17th and situations. After 12 sure that there is liveliness,
December 2000, and I years of marriage, I have freshness and newness in
instantly felt something. Dil accepted the fact that my the relationship.
mein baji ghanti was a very judgement is very poor
filmi phrase till then but that and arguing has no point Healthy us
moment I knew she was the as I always fall flat on my We are both fitness
one for me. face arguing with her. conscious. We do yoga every
It was my first appearance Her weakness is alternate day, and I have my
as a celebrity at Kelkar College, that she likes to move fitness training three days in
Mumbai. I had just started on from an experience a week. We also go for walks
doing Marathi television very quickly; she loves together in the evening,
then. Deepti was the general to keep experimenting whenever I am not shooting.
secretary of the fest. The event and exploring new areas. We eat everything but in
was on 21st December, and Thats her personality moderation. Our dinner is
on 25th December, I proposed trait. But at the same time, very light, and post 6.30 p.m,
to her! I didnt waste any time she is very sensitive and we only eat salads, soups
contemplating; I went with my emotional, about even and sandwiches.
gut feeling. the smallest things - like
I did not receive a reply the gifts she receives or Wife as a
instantly. She took time her plants. We have a work partner
approximately a couple of huge collection of plants We try to keep our home
years, but I knew she was the and she loves each one of and work separate. When
one, so I waited for her reply. them dearly. we are on the set, she is
the producer and I am the
RAPID FIRE WITH SHREYAS director (my first Hindi movie
If you get angry, how does Deepti persuade you? Poster Boys is up for release),
She doesnt! I am the one who has to persuade her, even if its but we do tend to bring a
her mistake. part of work home and do
Favourite holiday destination? have our share of arguments
London. Deepti is happiest there because of the weather and and debates. But before
shopping. But we like places that are closer to the sea, where we hitting the bed, we have a
can sit, relax, read a book and drink coffee. rule to finish the fight and
A habit of yours that irritates Deepti? sleep. We wake up fresh in
I am a little disorganised. morning and fight again.
HARSHA ADVANI

QSex Capers
Brain-Sex The
Connection
C ontrary to what you
might believe, the brain is
the largest and most sensitive Take care of your brain.
important too).
So, if you want a great sex
life, you need to pay attention
organ in the body. Keeping It will help you enjoy a to the way your brain works,
your brain fit and healthy the differences in the male
great sex life!
has a far greater impact on and female brain, and the
your sex life than keeping sexual power of the brain in
your body fit and healthy between physical encounters.
(although thats pretty Great sex doesnt just
happen in a brief physical
connection. The brain is
involved in setting the stage
for great sex - fostering a way
of life that stimulates you
mentally before you are ever
aroused physically.
When your brain is healthy,
it helps you be kind, intimate,
creative, thoughtful, loving,
and committed with your
partner. If your brain and
thinking is dysfunctional,
it can cause dysfunctional
behaviours like distraction,
impulsiveness, negativity,
selfishness or unfaithfulness.
Decoding The
Male and
Female Brain Women have so much going on in their brains
Great sex also hinges
on understanding and
that they need to be soothed, courted and
responding to the differences encouraged to be in the mood. Mental and
in the male and female
brain. The brain is differently physical foreplay are imperative.
constructed in men and
women; it processes
information in a different much more sensitive to For men, an orgasm
way, which results in smells and touch. increases oxytocin up to
different perceptions, Men are always ready 500%. So to bond and
priorities and behaviour. for excitement. With the connect, men need sex
The hypothalamus, the lower activity levels in and women need to talk
part of the brain responsive their brains, and higher and touch.
to sex hormones, is two- testosterone levels, it
and-a-half times larger in takes little to get men Action For
men than women. Men going physically. Great Sex
are programmed to be Women have so much So how can you use this
more responsive to sexual going on in their brains brain information to
feelings. Plus, with lower that they need to be improve your sex life? Pay
overall activity in the soothed, courted and attention to these gender
brain, men are constantly encouraged to be in brain differences and
looking for excitement the mood. Mental use them to your sexual
and stimulation. and physical foreplay advantage. It will foster not
Women have a larger are imperative. only better sex, but also a
corpus callosum, making Men have significantly better relationship:
them better at multi- lower levels of oxytocin,
tasking (they can make a the chemical of trust Men, if you want more sex,
grocery list during sex). and bonding, than talk and touch more. Show
Women have more overall women. For women, affection, kindness and
brain activity and are touch, talking, holding tenderness. Help increase
always thinking, thinking, hands and kind looks the oxytocin in your
thinking. Women also are will increase oxytocin. partners brain.

Dr Mahinder C Watsa,
Sexologist, answers
MAN DATE
Q
Reportedly, infertility in
men due to decreased
sperm count is on the
rise. Men as young as 25
are falling victims to it. Please
explain this trend.
Ramakant Dubey, Nagpur
A
While the cause of
Do something unexpected or unpredictable to infertility can be due to

testicular problems due to
please your partner. Stimulate the hippocampus absence of sperms in the
testes, there are other reasons
(memory centre) with photos, cards, songs, that require careful diagnosis
smells and letters. and treatment.

The testicles, which are in a
sac called the scrotum, play an
important part
Women, if you want more sex will be inevitable and often.
in producing a
intimacy and connection, have Do something unexpected
hormone that
more sex. An orgasm stimulates or unpredictable to please
is responsible
oxytocin production for your your partner. Stimulate the
for the dev-
man, so give him plenty of it. His hippocampus (memory centre)
elopment of
brain is wired for stimulation. with photos, cards, songs, smells
the secondary
and letters.
characteristics
Create more sexual like a beard in
excitement in your Eat the right foods for
the male. It is
relationship. Dopamine is sexual health. Almonds,
also responsible
the brain chemical involved in chocolate, cheese, avocados, for the pro-
chemistry and those over-the- figs, oysters increase PEA duction of
top feelings when you first (phenylethylamine), a the sperms.
fall in love. It is associated neurotransmitter chemical in The scrotum
with excitement and the brain that causes you to is responsible
motivation in the brain. Want fall madly in love with someone. for keeping the testes a
to re-create those feelings? Do It is a natural form of degree cooler than the rest
something new and edgy to amphetamine that floods the of the bodys temperature.
increase dopamine. regions of the brain involved in Hence people working in hot
sexual excitement. environments have low sperm
The way to sex is through her Take the time to understand counts. An illness known as
feet. The area of the brain that your partners brain and mumps which often occurs in
feels sexual arousal is right next how it is different from the young is known to effect
to the area that feels the feet! yours. Accommodate those the production of sperms.
Give each other foot rubs as a differences in your partner by A factor overlooked is the
form of foreplay. offering them what they need frequent cause of infertility in
for exciting sex and intimate two-wheeler riders (evidently,
Strengthen memory for connection. And then, use your the bumps affect the testes).
frequent sex. Wake up your imagination to create some An extra cover seating may help
partners brain to you and make excitement, novelty and fun in avoid this cause too.
yourself unforgettable so that your sex life.

QAlternate Healing
FRAME
WORK
No plasters, knee replacements, or heavy
surgeries Dr Sandeep Adke treats all trauma
and orthopaedic problems using the Russian
Ilizarov technique.
D r Sandeep Adke was in

his second year MBBS
when the late Russian
Professor G A Ilizarov,
known for inventing the
Ilizarov apparatus for
lengthening bones, and
treating fractures and
bone deformities, visited
Mumbai. So impressed was
this young student by the
Professors presentation
on Ilizarov (the method of
surgery named after him),
that he decided to pursue
his further studies in it.
He completed his MS and
went to Russia to do his
fellowship in Ilizarov, and
in 1991, started his own
Ilizarov practice in Solapur.
The beauty of this
technique is that it can
be used on a baby and a
90-year-old person. And
it can also be used on
animals and birds the same
way its used on humans,
says Dr Adke.
Although Dr Adke
posed a huge challenge
initially convincing

Dr Adke conducting a training session on Ilizarov
patients about the rather

unconventional treatment,
today, he has successfully
conducted a large number
of surgeries, having become
the first cosmetic orthopaedic
surgeon in India.
Understanding
Ilizarov
So what exactly is the Ilizarov
technique? And how different
is it from conventional
treatments?
The Ilizarov apparatus
is a set of external fixators
consisting of rings, rods and
kirschner wires, all made of
The Ilizarov rings In fact, this is the only system
in the world which permits
stainless steel. It differs from look a little bulky immediate movement,
the conventional external informs Dr Adke, adding
fixators in that it encases but they are light- that there is no blood loss,
the limb as a cylinder and
it uses wires instead of pins
weight and once stitches or scars too during
the surgery.
to fix the bone to the rings. accustomed to it, However, people do
The circular construction get a little apprehensive
and tensioned wires allow the patient can be when they hear about the
early weight bearing as it
provides far greater support
very friendly with procedure. They fear about
the wire getting infected
than monolateral (one-sided) this apparatus. inside the body, says he.
fixators. The top rings of the But all doubts can be put
Ilizarov fixator allow force to - Dr Adke to rest at Adke Hospital in
be transferred through the Solapur, which on any given
external frame, bypassing the day is buzzing with patients.
fracture site and transferring
the force from healthy bone Recovery &
to healthy bone. The purpose Mobility
of the Ilizarov fixator is to Explains Dr Adke further,
stimulate bone growth, and When you treat fractures
this works by the principle with plaster or the
of distraction osteogenesis, conventional way, the
which is the pulling apart patients cannot use the
of the bone to stimulate operated limb as they are
new bone growth. Different bed-ridden for weeks and if
diameter rings are used the patient is not walking or
depending upon the intensity using the operated limb, the
and size of the fracture, and local blood flow decreases.
once the fracture heals, the But in Ilizarov, the bones
fixator is removed. are fixed externally and the
The Ilizarov rings look a patient can use the operated
little bulky but they are light- limb soon after he comes
weight and once accustomed out of anaesthesia. The
to it, the patient can be very movement increases the
friendly with this apparatus. blood flow, which is very

ILIZAROV When you treat important for quick recovery
or healing of the fracture.
HELPS IN fractures with A normal fracture, using
Bone infections. Ilizarov, takes around five-six
Limb lengthening and plaster or the weeks to heal, and only post
correction of deformities.
Treatment of non-unions
conventional the healing, the wires are
removed. With use, the wires
and malunited fractures. way, the patients lose their tension and need
Lengthening of foot to be tensioned during regular
stumps, limb stumps and cannot use the follow ups. Also, dressing is
fingers (amputation/ foot
formation). operated limb needed every 10th day to avoid
infection and pain.
Simple and open fractures as they are bed- Dr Adke also warns
of all bones. against consulting
Dislocations. ridden for weeks orthopaedics without proper

Congenital defects.
Polio. and if the patient Ilizarov training to avoid
complications.
Shortening of limbs. is not walking
Other Bone
or using the Problems Also
operated limb, Addressed
Furthermore, with
the local blood osteoarthritis becoming
synonymous with aging,
flow decreases. Dr Adke has also created
But in Ilizarov, the a substitute for knee
replacement. Here, without
bones are fixed opening the knee joint, the
worn-out joint is refurbished.
externally and the Conventional knee
patient can use replacement surgeries are
expensive but here a patient
the operated limb is operated for ` 68,000 only.
Incidentally, lizarov also helps
soon after he in increasing height, treating
comes out of polio patients and rectifying
cases of crippled legs too.
anaesthesia. When Dr Adke is not
treating his patients, he is busy
presenting research papers,
delivering guest lectures and
conducting workshops on
a national and international
level on his pet subject. He
was even felicitated by the
Russian Government by the
prestigious Soviet Land
Nehru award.
So, if you are looking for
an alternative treatment to
any persistent bone problem/
fracture, Ilizarov may have an
answer for you
A patient with worn-out Knee straightened
bent knees (osteoarthritic) post surgery by
before Ilizarov Dr Adke HEALTH & NUTRITION May 2017 105
QStar Time
Nari Hira, Vidyut Jammwal and

Vinodini Krishnakumar
Man Of
ACTION
The hunky Vidyut Jammwal unveiled the April 2017
issue of Health & Nutrition, the cover of which he had
graced, amidst much media frenzy.
M agna Lounge was buzzing

with excitement when
the irresistibly hunky actor
was followed by a Q & A with
the media, eager to shoot
questions at Vidyut.
Vidyut Jammwal, dressed in a When asked how it felt to
maroon body hugging t-shirt be on the cover of a health
and black pants, dropped in to magazine, the actor happily
unveil the April 2017 issue of replied, This is the most
Health & Nutrition, the cover prestigious health magazine,
of which he had graced. and its an honour to be on
He was joined on the dais the cover!
by Nari Hira, Chairman, Magna To a question on his romance
Publishing Co Ltd; and Vinodini with fitness from the age
Krishnakumar, Editor, Health & of three, he revealed, I was
Nutrition. The grand unveiling fortunate to be born into a
Your body knows what it wants. Every cell
in the body has divine intelligence. If you can
squat with ease, use the Indian toilet; walk for
three kms; breathe deeply; and you are fit.
Vidyut
family that was into martial train. But when we train, we
arts. The only difference are all equal and unique.
between others and me is He further informed that
that I never stop doing what he also taught self-defense
I start. to women. I have met more
He then told everyone than 200 rape victims all over
present that the secret to a fit the world. The first technique
physique is to listen to ones for self-defense, I tell
body. Your body knows what everyone, is awareness. If you
it wants. Every cell in the have a feeling that something
body has divine intelligence. about the man sitting
If you can squat with ease, beside you isnt right, then
use the Indian toilet; walk for acknowledge the awareness.
three kms; breathe deeply; When a guy shakes hand with
and you are fit. you, be aware of the touch.
The actors humane side And yes, learn some form of
was also on display when he self-defense.
spoke passionately about The event came to a close
his unique initiative to teach with a thundering applause
martial arts to slum kids. One and everyone getting a
guy sells vada pav, others glimpse of the real hero
sell brooms and books in the behind the reel one.

QJust Launched
G ood
BUYS
A look at the new products on the rack...
Youth fashion accessory Reflex from Fastrack
is a smart band that can store data upto 15
days of exercise and sleep pattern.
Price: ` 1,995.
Dr Vaidyas Livitup
tablets claim to
reduce acetaldehyde
Speedo has (a toxic by-product
introduced the of alcohol and gutkha
T
Speedo Fit Kit consumption) secretion
which includes: in the blood, hangover
T
An endurance and protects the liver

plus swimsuit, from cirrhosis.
goggles and a Price: ` 80 for a pack
swim cap. of 2 capsules.
Price: ` 4,697.
Pure Nutritions Organic

Raw Virgin Coconut Oil
is aromatic, natural and
has high vitamin content,
making it a great choice
even for raw consumption.
Price: ` 999 for 500 ml.
T
Nivea Whitening
& Cooling Body
lotion provides T
moisturizing care
T
with a non-stick Jain Farm Fresh Foods Ltd introduced

cooling effect . new variants of Strawberry and Jamun
Price: ` 260 for pulp, in addition to its AamRus, which are
200 ml. 100% natural frozen pulp with no added
preservatives, colour or flavour.
Price: Strawberry and jamun, ` 220 for
500 gms each.

Oshea Herbals
introduced Oshea UVSHIELD
Envy 1000 Sun Block Gel with SPF 20.
from Vanesa Price: ` 195 for 120 gms.
Care
introduced T
Dazzle Body
Spray for
woman with
T
the top notes

of orange
blossom,
jasmine,
patchouli and T
rose honey
accord. Skeyndors Sun Expertise
Price: ` 199 protective emulsion dry
for 135 ml. touch (SPF 50) face
cream, is water-resistant
and oil-free.
Price: ` 2,280 for 75 ml.
REVIEWS
Dr David Ludwigs Always

Hungry? explains why traditional SOOTHING!
diets dont work, and presents Truefitt and Hills (in Mumbai) new whitening peel-off mask
a radical new plan to help you treatment starts by gently cleansing face with a warm towel
lose weight. and scrub. Post that, a cool paste of whitening peel off mask
His ground-breaking studies also is applied, and kept for 20 mins. The mask is a rejuvenating
show that overeating doesnt make treat for the skin that makes one feel hydrated, nourished and
you fat; but it is the process of relaxed with a visibly brighter skin tone. This was followed by a
getting fat that makes you overeat. royal manicure session, which comprised cleansing and nail grooming. Result: Soft
Publisher: Hachette India. and glowing hands.
Price: ` 499. Price: Peel-off Mask Service: ` 1,700 (including taxes); Royal manicure: ` 1,800
(including taxes).

QSelf Care DO-IT-YOURSELF TIPS, TRICKS AND TREATS
BYE BYE
HEADACHE
S imple home remedies to beat that nagging
pain in the head...
Ice the pain. Reusable frozen gel packs
wrapped across your forehead or around
your neck may provide relief, as may
running cold water over your head.
Or warm it. Heat, rather than cold, may help
relieve tension headaches. Try a hot shower
or bath, or moist heat applied to the back of
the neck.
Learn to relax. This can reduce muscle
tension and shift attention away from
the pain.
Try massage. Many people find that gently
massaging muscles in the neck, forehead,
and temples promotes relaxation and
offers some relief, especially for tension
headaches.
Exercise regularly. For some people,
exercise helps relieve tension and thus
may prevent some headaches, including
migraines. Neck, back and shoulder
stretches may also be beneficial.
Check your posture. When working at a
computer terminal, for instance, adjust your
seat and table so that you dont have to
bend your neck or scrunch your shoulders
for long periods.
Get adequate sleep. Follow a regular sleep
schedule. Dont oversleep on off days.
Natural remedies
for garlic breath
G arlic lovers may have a simple and natural solution to their
halitosis problem, according to a recent study .
After chewing three garlic cloves, participants were given one
of the following: Water, apple, lettuce, mint leaves and green tea.
Their breath was then analyzed through a special instrument that
measures volatile organic compounds (VOCs). Result: Chewing
fresh mint leaves or eating a raw apple or lettuce were the most
effective in reducing garlic breath.
Ringing in
the ears?
T he word tinnitus literally means ringing.
But the annoying sounds that plague
people with the hearing disturbance can
range from high-pitched hissing to a low
roar. A mild irritation for some people, it can
be disabling for others, leading to insomnia,
anxiety and even depression.
Ringing in the ears is a symptom of several
uncommon but serious conditions. And even
Feeling Sad?
if there is no underlying problem, tinnitus can
have a negative effect on quality of life.
People with chronic tinnitus suffer
disproportionately from anxiety and
W hen negative emotions take hold, let depression, although its not known whether
it RAINN. tinnitus is a cause or an effect.
Difficult emotions, such as sadness, grief and
guilt, can be especially challenging. Management strategies include:
OA hearing aid. Hearing amplification
R Recognize that you are having an emotion. can reduce symptoms of tinnitus when it
To support ourselves and transform difficult accompanies hearing loss.
emotions, we must be aware that we are feeling
them (stress, frustration, fear etc). O Education and counselling. Assurance
that tinnitus isnt associated with a serious
A Allow yourself to feel that emotion. illness can put the symptom in perspective
Too often, we sweep emotions under the rug, and make it seem less bothersome. Your
but they end up affecting us anyway. We learn doctor should discuss ways to protect your
to become less afraid of emotion by allowing hearing and suggest lifestyle changes
ourselves to feel them. to improve your symptoms. He or she
may suggest self-help techniques using
I Investigate where and what the emotion is. workbooks or step-by-step guides.
For example, pinpoint where in the body it
resides. Is it a lump in your throat, a knot in your
stomach or a clench in your jaw? Observe it and
see how it shifts. Body sensations tend to change
moment by moment. So, too, can emotions.
N Non-identification.
To avoid being completely overwhelmed by an
emotion, know that it is just a part of your present
moment experience. You are more than this one
emotion that you are feeling.
N Nourish yourself.
Breathe through the tension in your body to
soften and soothe yourself. Offer compassionate
words such as, Im here for you, or Its going
to be alright. Take a few slow, deep breaths and
repeat these phrases. You might be surprised
how quickly difficult emotions can dissolve.

QSelf Care DO-IT-YOURSELF TIPS, TRICKS AND TREATS
EYE
LIGHT
SUMMER CARE
Dr Partho Bakshi, Consultant
Eye Specialist, Sharada
The chlorine in the swimming
pool can cause irritation in
the eyes. Wear an eye gear
(goggles) while swimming to

cucumber to soothe
the eyes.
Include more of carrots,
beetroots and green
Nursing Home, Mumbai,
prescribes eye care tips for an protect the eyes. vegetables in your diet.
eye-healthy summer in the sun! Due to hay or the allergens Dont wear lenses for
Wear sun glasses of in the air, people who tend to more than six hours.
darker shades and with UV have eye allergies, can get Remove them before
protection to cover the sides an allergy attack too. So just going in the water.
and protect the eyes from before the beginning of the Avoid rubbing and touching
dust and dirt. season, consult your the eyes frequently.
Wear a hat. eye doctor. Dont put rose water,
Stay hydrated. Scorching heat causes urine, milk or cow dung in
If your eyes dry out or burning, irritation and eye the eyes.
become red, consult an pain. Splash water, and use AISHWARYA P
eye specialist. ice pack, eye gel goggle and VAIDYA
EXAM CARE OWhile studying, sit facing a O Adjust the lighting in your
Dr Keiki Mehta, opthalmic corridor or next to a window study area. Make sure
surgeon attached to where you can relax your the room has enough
Mehta International Eye eyes by looking far. In case ambient lighting.
Institute and Colaba Eye your room does not permit it, OBlink frequently while
Hospital, Mumbai, shows place a mirror before you. studying for long periods.
you how to prevent eye OTake a 5-minute break after Blinking helps keep eyes
strain while studying every 40 minutes of study. moist. Dry eyes leads to tired
OSchedule study sessions eyes. Use tear lubricants to
early in the morning rather prevent them.
than late night. Studying OIf you need to work on
daytime is better as you will a computer, position the
study faster with a better computer or laptop in a way
reproducible memory than that the top of the screen
night when fatigue causes should not be higher than
loss of ability to concentrate. your eyes.

QA & OUR PANEL OF EXPERTS AND OTHER LEADING SPECIALISTS IN THE
FIELD OF MEDICINE ANSWER YOUR QUERIES ON HEALTH.
Dr R K Anand, Paediatrician Dr Rui Fernandez, Dermatologist
VACCINE WISE SKIN THING

What are the essential vaccinations to be My skin gets very dry and my heels
given to a new-born? And does the child develop cracks. Any ways to treat them?
really need all the prescribed vaccines? Usha Desai, Solapur
Nandini Kamat, Mumbai
I consider BCG, Polio, DPT, Hepatitis

B and Measles vaccines given by our
D ry skin and cracked heels are due
to lack of moisture in the skin. This
can be caused by dry air, ageing, harsh
government health services as essential. For soaps, prolonged standing on hard floors,
others, parents are advised to discuss with walking bare feet or having an underlying
their doctor and decide. skin condition like psoriasis or eczema.
A number of oils or softening creams
can be used for the cracked heel.
Vegetable oils like olive, coconut, sesame,
or emollients are effective. For the very
firm dry heels, an ointment containing
salicylic acid, lactic acid and urea may be
of great help.
You need to soak your feet in warm
water for about 20 minutes after which
you can scrub your cracked heel with a
pumice stone in the same direction as
the cracks. Then wash and dry the feet.
If the cracks are very painful, rub an anti-
bacterial cream in the crack daily till the
pain goes. Massage the oil or cream into the heel and allow
ample time for the agent to soak into the skin. Wear a pair of
socks and leave them overnight. Repeat this process for a few
days until the cracked heels heal.
Diabetes patients need to consult their doctor for proper advice.
For dry body skin, use a moisturiser immediately after a bath.
Dr Manik G Hiranandani, Acupuncturist
DEMENTIA CURE body in optimum health.

Ive recently read that Acupuncture improves
acupuncture can help circulation to the brain and all
prevent dementia. Is the organs. It helps promote
this true? regeneration of the brain
Laxman Kadam, Pune cells and formation of new
neural networks.
Through this action, it helps
R egular acupuncture
sessions help keep the prevent and treat dementia.

Dr P P Ashok, Consultant Neurologist Dr Chris de Souza, ENT Surgeon
NERVE WRACKING HEAR ME!

My wife had a hysterectomy, but during the Im losing my hearing. Ive read about cochlear
operation, a nerve was bruised that caused her to implants and I wonder if I might be a candidate for
lose feeling in her left leg. Can you tell me a little it and if the surgery is safe.
more about this condition? Nandkumar Verma, Nashik
Shreekant Naik, Delhi
A Cochlear Implant (CI) is for profound, irreversible

sensrineural hearing
loss. CIs are usually
reserved for patients
who have profound
irreversible hearing losses
in both ears.
Get your hearing
evaluated with a pure
tone audiogram and
Speech Audiometry.
Your ENT consultant
will probably
Y our wife had a hysterectomy and you have

mentioned some numbness in the leg. It is not
clear which part of the leg to decide which nerve was
advise fitting you
with hearing aids.
Modern hearing
involved. Generally, unless the nerve is totally cut, they aids are digital and
recover over time. You may take some vitamin B12 effective and can
shots from your doctor as it might hasten recovery. Let help overcome most
a neurologist examine her first. hearing difficulties.
Dr Dilip V Nadkarni, Sports Medicine
GOLFERS ELBOW?
Ive heard of tennis elbow, but Ive been diagnosed with
golfers elbow and I dont even play golf. What is this
condition, and how is it treated?
M H Nathan, New Delhi
I n golfers elbow, the pain is on the inner side of the elbow.

In the more commonly seen tennis elbow, the pain occurs
on the outer side of the elbow.
Both the conditions can occur without playing either golf
or tennis. Repetitive stresses like carrying heavy briefcases
or lifting pressure cookers can also cause these conditions.
An elevated uric acid level can also aggravate them. The
treatment consists of bringing the inflammation down with
anti-inflammatory medicines, physiotherapy exercises and
bracing. Occasionally, local steroid injections help. Surgery is
only performed if all else fails.
Have a health query? We will have it answered! Write to us at health@magnamags.com

Health.&amp;.Nutrition May.2017 P2P

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WELLNESS FITNESS LIFESTYLE

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Pune: Magna Publishing Co. Ltd., 402,

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LOW SUGAR REDUCE BODY FAT WITH ISOLATE PROTEIN

A ctor Sonu Soods romance with fitness started very

10 May 2017 HEALTH & NUTRITION

WOW VIDYUT! TAKE CARE!

Y our April 2017

Y our Soothing Smoothies article in

T he case of 24-year-old Arjun

12 May 2017 HEALTH & NUTRITION

HEALTH & NUTRITION May 2017 13

16 May 2017 HEALTH & NUTRITION

A spirin use has increased among detoxification

i r in taking daily aspirin were prevention

i s e if there is a good reason for aspirin

HEALTH & NUTRITION May 2017 21

Behind The and how to

1 drive in poor weather

Get yearly hearing and vision screenings. Always wear your

26 May 2017 HEALTH & NUTRITION

L ondon-based Vitabiotics Ltd

Can you share with us the

HEALTH & NUTRITION May 2017 29

Q ASK THE DIET EXPERT

benefits to fermented foods?

Fermented foods are packed

HEALTH & NUTRITION May 2017 31

EAT ONE LESS BITE

P ant-based diets can help you stay healthy. Just keep

32 May 2017 HEALTH & NUTRITION

heart was pumping less blood, so I was

The Ordeal Continued

36 May 2017 HEALTH & NUTRITION

The Turning Point

The Birth Of Revolt

The Revolt Takes Off

hen it comes to oils, there are too many to choose

HEALTH & NUTRITION May 2017 41

Coconut oil: Being a plant

system. stir-frying, grilling and baking, as well as in salad dressings,

42 May 2017 HEALTH & NUTRITION

HEALTH & NUTRITION May 2017 43

e spend huge sums on anti-

HEALTH & NUTRITION May 2017 45

than a hotter but drier of the adaptation occurs

help much. Air movement exercise in the heat, the faster

46 May 2017 HEALTH & NUTRITION

I ts summer, a prime time for

If youre taking medications

ANNUAL COVER 20% YOUR

Screen your sun worship

Back up your eyesight

Dont forget the hand

HEALTH & NUTRITION May 2017 51

Sun tanning from

Raw milk also reduces

on the tanned areas

Health.&.Nutrition May.2017 P2P

Health.&.Nutrition May.2017 P2P