Kitchen gadgets that will practically make the food themselves
It’s time to try something new kitchen gadgets. Retire your drab old whistle-cooker and wok, and bring home smart appliances that use the best of technology to make cooking easy. We tell you of the best ones.
Kitchen Gadget: Prepd pack
The Prepd Pack lunch box is a smart one with an app that helps you plan and prepare your lunch, and track your food’s nutritional value so you can control what you eat. The start-up began as a Kickstarter project to raise $25,000 and ended up raising more than a million dollars for reimagined lunches.
The main case is an elegant rectangular box that can house a versatile modular system of containers with smart magnetic cutlery. The highlight is, of course, the app (free for iOS, Android) which helps you prepare lunches in advance. Prepd has tied up with chefs and nutritionists to create a library of prep-friendly recipes tailored for a broad range of diets, appetites and health goals. The app also makes a shopping list based on your choice of lunches for the week, and tracks calories. It can connect to other health apps like HealthKit on iOS, to track your health and fitness.
We love our chairs. However according to a study published in September in the Annals Of Internal Medicine, longer bouts of sitting are directly correlated to greater risk of death. “However, you can use the same chair as a tool,” says Paul, “if you can take out 20 minutes in your day during office hours and stretch those muscle groups.” Our experts list a few exercises that enable you to use your chair as a prop.
Soften those shoulders
Thoracic extension: Hold the back of your chair with your hands. Keeping the arms straight, push forward, expanding your chest by squeezing your shoulder blades. “Now try and look back on either side,” says Kamal Chhikara, owner and head coach, Reebok CrossFit Robust, a fitness studio in Delhi, “and you’ll open up your chest, reducing shoulder pain.”
Green vegetables include not only the commonly known fenugreek, spinach and lettuce, but also a variety of herbs like parsley and cilantro, and also kale and Swiss chard.
“They are stark green in colour due to the abundance of chlorophyll, which is structurally similar to haemoglobin, making them a natural blood-building food,” says Luke Coutinho, doctor of alternative medicine and founder of the health start-up Pure Nutrition. The multi-vitamin dose in these vegetables keeps the weight under control, maintains blood pH, improves vision and nervous control, supports heart and liver health, dental and bone health, fights cancer, purifies blood, and increases haemoglobin, thus boosting immunity.
For an adult, the suggested dose of greens is one to two servings a day, says Ritika Samaddar, chief dietitian, Max Healthcare, Delhi. However, people with chronic kidney failure, calcium oxalate kidney stones, high uric acid or gout should avoid taking greens due to their potassium restrictions, she says, adding that if you are taking anti-coagulants like warfarin or acitrom, you should avoid greens for they are a rich source of vitamin K, which causes blood to clot. Here are some of our favourite greens.
Set to a pulsing rhythm of 10 tracks, BodyPump is a workout routine that uses High-Intensity Interval Training (Hiit). In 2012, Sanjay Reddy was 23 years old and weighed 168kg. “Even for my 6ft, 3 inches height, that was obese,” he says. Bored of a gym routine, he joined Cult Tribe, a fitness centre in Bengaluru. That’s when he was introduced to BodyPump, an exercise routine put together by New Zealand-based fitness company Les Mills International.
“It was a group workout of 15-20 people with weights, set to the latest DJ songs, with constant motivation by the instructor. The music, the healthy competition within the class and the energetic movement with weights completely pumped me up, leaving me with an exciting, happy feeling,” he says.
BodyPump makes you shed weight fast
Three years later, he had shed the flab and was happy about the way the workout had changed him physically and mentally. In 2015, he participated in a Les Mills workshop in Hyderabad and became a freelance instructor for BodyPump.
Set to a pulsing rhythm of 10 tracks, BodyPump is a workout routine that uses High-Intensity Interval Training (Hiit). It is specifically designed to help build lean muscle and strength, and improve your fat-burning ability, Reddy says. It’s also the ideal workout for anyone who wants to strengthen their muscles without gaining that bulky bodybuilder look.
Fruit is an important nutrient in your diet, however, when to eat it is important too. Have you been waking up to a breakfast of chikoos and chai? Munching on an apple as a midnight snack? According to experts, you’re eating the right fruit but your timing is wrong. There’s a popular belief that healthy food can be eaten whenever you want. Experts say this is not true.
To get the maximum benefits, they say, fruit should be eaten between meals, not along with lunch or dinner. That is because fruits slow down digestion, says Luke Coutinho, doctor of alternative medicine and founder of the health start-up Pure Nutrition.
Eat fruits between meals, say experts
“If you want to eat healthy, what matters is how much of what you eat is absorbed by your body. Tea and coffee have substances like tannin and caffeine that hinder absorption of the nutrients you find in fruits like banana and chikoos. In fact, fruits are best absorbed on an empty stomach, early morning, as a snack between two meals, or before or after a workout to refuel your body,” says Coutinho.
You need the right food to keep your brain healthy. A study published in The Lancet in July concluded that one in three cases of dementia could be prevented if more people looked after their brain health and strengthened the brain’s network by improving their diet, not smoking, doing exercise, keeping a healthy weight and treating high blood pressure and diabetes.
Brain health is easy
Without the right nutrition, the brain cannot produce neurotransmitters or neurochemicals like serotonin or dopamine that are responsible for mood, social behaviour, appetite, memory and even sexual desire, say Luke Coutinho, doctor of alternative medicine and founder of the health start-up Pure Nutrition. “The right foods can boost numerous aspects of mental health, including memory, concentration, intelligence, cognitive thinking, and help in the prevention of diseases like depression, Alzheimer’s, etc,” he says.
Here’s everything you need to know about the boot camp workout, the military-inspired exercise routine.
Inspired by the training given to those who join the Armed Forces, boot-camps are high-intensity workouts that deliver specific results. “It’s primarily an outdoor group activity where a cluster of people who have the same goal join together,” says J. Keshav, owner and president of BootCamp Chennai, whose 12-week outdoors boot camp costs Rs12,300. The goals of a boot camp could vary, from weight loss, building stamina and endurance to general fitness, stretching, toning or strengthening muscles.
“In one word, it’s roughing it out,” says Bengaluru-based Wannitaa Ashok, an expert in body transformation. “A full-body cardio and strength workout that’s very effective for weight loss,” she adds. It can help increase lean muscle mass, and build muscular and cardiovascular endurance and strength while improving overall coordination and balance, she explains. An important aspect of the workout is limiting the rest time between each move, so the heart rate goes up and you burn calories faster. “You do circuits of intense exercises for about 30-60 seconds each, pausing for only a few seconds between exercises,” says Vesna Pericevic Jacob, wellness expert and founder of Vesna’s Alta Celo, a wellness clinic based in Delhi. The idea is to schedule challenging workouts that push you to your limits, improve your fitness levels and burn calories faster.
Boot-camp: The fitness level required
Most fitness trainers know that people who come to them are rookies, so they scale the activities around the group’s requirements, says Delhi-based Kamal Chhikara, owner and head coach at Reebok CrossFit Robust.
Sleep apps can at best help you discipline sleep habits, not tackle disorders. There are many sleep apps that claim to use the accelerometer, microphone and camera in your phone to record the quality of your sleep, using sleep graphs to show how you slept, but all of them use average sleep patterns. This is based on the idea that interrupting the wrong sleep cycle—when you’re in slow-wave (deep sleep) or REM (dreaming)—can result in a sense of fatigue.
But a study published in June in Preventive Medicine Reports, which screened 369 sleep apps available on Android and iPhones, analysed the most popular apps and found that while most help users set sleep-related goals, track and manage their sleep, and even offer white noise or guided meditation, few make use of other methods known to help the chronically sleep-deprived.
“There weren’t a lot of apps that had any information about the benefits of sleep, mentioned health risks associated with not getting enough sleep, and recommended the amount of sleep someone should get on a regular basis,” said Prof. Diana Grigsby-Toussaint from the University of Illinois, US, who led the research, in a press release.
Sleep apps can be useful in disciplining your sleep
While you can use sleep apps to regulate and discipline your body clock and sleep cycles, you shouldn’t make the mistake of believing these can help you tackle sleep disorders.
You’re post 35 and you’ve finally decided to start exercising? That’s great news. For exercising regularly can reduce fat, stress and cholesterol, improve body functions, prevent diabetes and boost self-confidence, says Ali Irani, head (physiotherapy and sports medicine), Nanavati Super Speciality Hospital, Mumbai. The tricky part, however, is to ensure that your routine is safe, painless and enjoyable, especially if you are above 35. “It’s best to keep yourself low on intensity and duration initially, especially when you’ve never done it before,” he says.
Our experts suggest ways to make sure you keep moving, steadily and steadfastly.
Keep small, realistic goals
Want those six-packs? It’s possible, but you need to be patient, for it won’t happen immediately.
Your eyes are getting no rest from screens. Here’s how to protect them
An average Indian office-goer spends 6-8 hours daily looking at computer, mobile or television screens, says P. Suresh, consultant ophthalmologist at Fortis Hospital, Mumbai. “The figure is worse for IT professionals or people who use computers for work, as they spend 12-16 hours in front of screens .” That’s more than half a day spent gazing at a screen, glued to a laptop or a smartphone.
“It is like running on a treadmill all the time. You’re not giving any rest to the muscles of your eyes”
Dr P. Suresh
Continuously gazing at a screen causes stress, “leading to eye fatigue and strain, with symptoms like headaches, itching, blurred vision, red eyes, burning sensation, heavy eyes and, sometimes, difficulty in focusing”, says Parul Sharma, senior eye surgeon at Max Eye Care, Delhi.
If you think taking a break from your computer and WhatsApping will make a difference, it won’t. The closer you are to the screen, the more you strain your eyes.