Cool tips to stay cool in this summer

The heat is increasing day by day. The water level in our body is getting reduced gradually and we start feeling fatigue. These are the common effects of summer for all of us, specially for them who work under sun. But we have to beat the heat and stay fit to continue our daily work. Otherwise who will support our family. So to stay fit in this summer and increase your stamina we should follow the below few rules:

• Sweating is the most irritating part of this season. And it brings many germs with it. So its better to take bath twice a day. Try to take a bath after coming back from work or before going to the bed.
• Wash your clothes daily as they gets loaded with lot of sweat and germs. Keep them in a separate place if you don't have time to wash them everyday. Make a habit of this, specially if you have kid at home.
• Don't use much deodrant these days. You can use telcom powder. But its better to keep the pores of our skin open as much as possible.
• Take a lot of water, fruit juice, lemon juice or sugar-salt water regularly. With sweating, lot of body moisture and salt goes out from your body. So take plenty of liquid to maintain a balance.
• Those who expose themselves for a long period of time under sun should use sunscreen lotion. You can also cover your bodypart with soft cotton clothes to get rid of direct contact with sun.
• You can use neem water (take few fresh neem leaves, boil & cool the water) to wash your body, twice a week. This will relief you from itching problems or any other skin rashes.
• Try to avoid being in the sun if its not required. Plan your work in such a way, that you spend the most part of the day in a cool place and then in the afternoon you might finish those works. Use sunscreen lotion to protect your skin. 
• Try to have simple meals specially in day time. Like daal roti, rice with simple curry or curd. Try not to have masala or spicy food. Which might take much time to digest in summer.

Be cautious with all these tips and make your own rule to tackle this summer days. As one bad habit may make you sick and which might hamper your office work as well as family atmosphere. Remember you are a key contributor to your family. You have to stay fit!

Keep healthy and stay fit. 

What to eat in dinner to have a sound sleep ?

Do you know a sound sleep completely depends on what we eat just before sleep. But many of us used to have heavy dinner most of the time, specially in evening with family & friends in restaurant.

I have gone through an article somewhere about this. So want to share the same with all my readers as well. It's true and really helpful to carry a healthy life.

Everyday we used to have many types of food. There are some foods which cool down mind & also some which stimulate certain hormones of brain to excite. Foods that generally contain amino acid Triumphant help s us to sleep. In other case foods that contain Tyro sine or Caffeine in food and drinks can perk up the brain or keep you awake. I know most of us love to have a cup of coffee or tea before bed. But thats actually should not be for a sound sleep.

The definition of sound sleep is, the sleep which actually refresh all our fatigue and recharge us for the next day. An incomplete sleep always make us dull for the whole day. We all know the fact.

Lets see the food items of our daily diet chart which we need to include & which not to:

Carbohydrate

This is a food which include lot of amino acid. So we should have this (Rice,Roti) in our dinner. Amino acid is used to produce neurotransmitters Serotonin and Melatonin that helps us to relax and sleep. Insulin is released when we eat a carb rich meal, which helps clearing the blood amino acid and further stop amino acid to reach brain. We can also have some complex carbohydrate & calcium full meal to get relax. Include some protein diet also.

Light dinner

Whatever the food it is , we should not have a huge amount of food. These will make us full and it will take much time to digest the food. Take small meal after evening so that we don't have to eat too much by dinner.

Snacks

We can take some whole-grain cereal with milk or some peanuts or oatmeal before sleep. This is also a good habit before sleep. Do not have any fat item like butter,ghee which ll take much time to digest.

Have these meals in Dinner for better sleep :

• Plain rice with curd or simple veg curry,
• Scrambled Eggs with roti,
• Any less oily sabji/curry with roti,
• Less spicy chicken with vegetables,
• Lot of water
• Have some juice

In todays lifestyle most of us used to go to restaurant, bar at night time only. This simply disturb the habit of a sound sleep in a human body. As most of the time we ate heavy junk food, drinks at dinner time.

To have sound sleep the only mantra is to have less & plain diet at night time so that it digest soon and relax our body soon.

Healthy habits we should follow

Besides posting different recipes, I thought of sharing my experiences and knowledge over food habits and healthy routine to stay fit in these hectic life.

We all love food, but do you know it’s not just eating like an animal to just fulfil our hunger needs. I believe we humans do more than that while eating. It’s a pure enjoyment. When we found something tasty we just love to have it slowly or till content.

Based on my real life experience, I will share some of the tips that we should follow while having food. Hope you all agree with this.

• We always should eat in a regular interval. Might be someone can have 3 meals a day with 2 snack. Someone might have 2 meals a day and 3 snack breaks. But whatever it is you should have them in same time period every day. That will create a healthy habit. If your food habit is changing every day, your stomach will definitely get frustrated and resulted in a bad health.
• We should not eat more in quantity that we normally do. Sometimes we found something very tasty and we can’t hold ourselves. Which finally ends up in acidity, gas etc. Have to learn how to control over that. Otherwise you can fall sick. 
• Doctors often advice to have small meals multiple times a day. Actually this is best routine, but I am sure many of us do not able to follow that. So in that case we can have our regular meals small quantities and in between we can have fruits, juices and lot of water. That might serve the purpose.
• I know many of us like non veg foods. But frankly veg food is easier to digest than non veg. It’s always advised to balance in between these 2s. In case of non veg we should not consume much red meat, as this is not good for health if consumed frequently. Anyway cook the meat properly so that no traces of doubt remain, as we found bird flu in news in every alternate month. 
• In our daily diet list we should include more fibber foods, which will relax you from constipation. And try to have only seasonal vegetables only. Now a days we can find every vegetable in every month irrespective of season. But this is not good actually. As they are produced with lot of fertilizers to fill public demand. Obviously they will not have the actual minerals as they were produced forcibly. So try to have only seasonal vegetables. 
• Another important food of our kitchen is Onion and garlic. Onion decreases blood pressure and garlic decreases cholesterol. We can consume them in any format and with any curries at home. But definitely is adequate quantity. Generally in Summer times you can reduce the amount of them as the weather is already hot. 
• Use less salt in curries. Always try to have salt in curries only. Taking raw salt is not good for health.

 I have learned a lot about cooking and healthy habits day by day. And it’s a real challenge to stay fit in today’s life. There might be more, but I want to to share these few one, that I noticed and trying to applying my family.