Sonakshi Sinha’s weight loss secret revealed

In recent times, one of the most talked about weight loss transformations in Bollywood has been of Sonakshi Sinha. This stunning lass, became a star after a grand entry in Dabangg where she was paired against superstar Salman Khan. Ruling the hearts of numerous admirers, Sonakshi Sinha has got a sexy curvy body to be envious of.

This 5 feet 6 inch 23 years old damsel who has won million of hearts was never like this. From weighing 90 kg when she was student of fashion designing to a healthy 60 kg now she has a lost a whopping 30 kgs of weight.

We take you through the journey of how discipline and determination helped Sonakshi achieve her challenging dream of losing weight and looking great

How did Sonakshi Lose 30 kg?

Sonakshi always followed a sedentary lifestyle and survived on junk food. She had never exercised all her life.

Her trainer chalked out a plan which involved a variety of cardio, weight training and spinning exercise to keep her motivated. The initials days were difficult, but the determination to lose weight kept her going. Her first milestone of losing almost three to four kgs in one month boosted her confidence and interest to lose weight and build a svelte figure. Sonakshi has keen interest in working outdoors so she added a game of lawn tennis to her regime.

Though Sonakshi is a foodie by nature she built her will power to follow a high protein, low carb diet where she had to cut junk food completely, reduce her intake of carbohydrates and incorporate healthy fats.

Sonakshi’s weight loss diet regime:

Breakfast: Cereal and milk or whole wheat toast

Mid morning: Some dry fruits and a cup of green tea

Lunch: Homemade roti and sabzi with salad

Evening: A fruit or a cup of green tea

Dinner is usually early and consists of only protein food. She does not have carbohydrates after 6 pm

What is Sonakshi’s present diet and fitness regime?

Since Sonakshi has a tendency to easily put on weight she is working hard to maintain her shape. The news is that she is going another mile for her role in race 2.

• She takes small meals every three to four hours to keep her energy levels high.
• She performs hot yoga for toning her body. She performs various yogic postures in a steamed room with 40 degree temperature.
• She enjoys playing outdoor sports and hence has incorporated lawn tennis to her daily schedule.

Sonakshi’s diet secret for all those who wish to lose weight

• She advises all weightwatchers to stop eating carbohydrates after six in the evening and drink several cups of green tea throughout the day
• Regular exercise with a professional trainer is very important to lose weight systematically
• She also advices everyone that that are no short cuts to losing weight. Being disciplined, determined and not losing hope for the entire period till one reaches the target weight is essential

Sonakshi Sinha firmly believes that losing weight is not only about seeing shrinking numbers on the weighing scale but it is an emotional journey where you need to be determined to sacrifice your favorite foods to achieve your goal.

Is it really possible for hardworking people? Nevertheless if you are a physically hard working guy then nothing is required like this. 

Is your White Bread really healthy?

Since years, it has been a part of your daily morning breakfast, and continues to be so, even today. You have it with a generous spread of your favorite jams, jellies and butter, in the form of a toast or a sandwich or even plain and simple dipped into piping hot tea or coffee first thing in the morning and only can you call it a ‘start’!

Yes, we are rightly talking about the age-old, infamous, and ubiquitous, white bread that you relate to, by names such as, Wibs, Britannia, Quality, Bimbo, Modern or simply “Bread”!

Though White bread has become so much a part of our comfort and convenience, and remains the first choice for a quick bite, it provides us with the least nutrition and health. However, as far as it keeps us filled, we think that the white bread we eat, be it either Britannia, wibs or modern, is healthy for us. But this is a misconception!

Dr Shweta Iyengar, expert dietician, explains why white bread, is a bad food choice-

Processed:

Dr Shweta Iyengar explains, “White bread is processed, and anything that is processed, is not nutritional at all because all the nutrients, including the essential vitamins are lost in the process.  

Less amount of fiber:

Fiber is actually a very essential nutrient necessary for a healthy digestive system and helps in absorbing the cholesterol and fats ensuring that the body doesn’t retain them. It also keeps you feeling full and makes it easier for you to control your weight.

 But, in white bread, says Dr Iyengar, there is meager amount of fibre present and because white bread is low on fibre, there occur spikes in blood sugar which in turn lead to problems of weight gain, diabetes and may indirectly lead to problems with cholesterol.

Bad Carbohydrates:

White bread is low on nutrition as well, says Dr Iyengar, “All of us try to have foods that provide us with as much nutrition as possible in the minimum number of calories. But as white bread is processed, it has more number of calories clubbed with least nutrition and this is why it can be regarded as ‘Bad carbohydrates’.

The colour white

The flour used to make white bread is chemically bleached. So when you are eating white bread, you are also eating residual chemical bleach. Flour mills use different chemical bleaches, all of which are pretty bad. In the process of making flour white, half of the unsaturated fats (good fats) are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy, contains only poor quality proteins and fattening starch.  

So, now you know that though the regular white bread may seem handy and a convenient option as it is  easily available, but it is not nutritional and not recommended by health experts.

So, what is the healthier option to white bread?

“Whole wheat bread” says, Dr Iyengar, “as whole wheat bread is not processed and has lots of fibre content which makes” it much more nutritional and healthier in comparison to white bread”.  

In fact, there are many more benefits attached to whole wheat bread-

Preparation: The way of processing speaks a lot on the nutritional value of the end product. Comparing whole wheat bread with white bread, while whole wheat bread uses all, the bran, wheat germ and endosperm of the wheat berry from which it is processed, white bread only uses the endosperm, making it inferior in nutritional value, and moreover, the bleaching process leaches even more nutrition from the bread. In other words, white bread is stripped of most of its nutrients as the wheat germ gets removed in the process.  

Fullness: Besides being fibre – rich and nutritionally superior, whole wheat bread leaves you with a feeling of fullness, much faster than white bread. You will be more satisfied with an open-faced sandwich made with whole wheat than a two-slice sandwich of white. An this in turn can help you with your weight loss goals.

Keeps blood sugar normal: Whole grains are absorbed into the body more slowly and this helps in keeping the blood sugar levels from fluctuating to extremities, and prevents body insulin from becoming too high or too low.

Antioxidant and nutrient rich: Whole grains contain a good amount of proteins which keep you feeling energized and active for longer periods of time. Whole grain bread contains antioxidants, iron and zinc that help in transporting oxygen around the body and in the growth of cells and provides many more essential nutrients. Six slices of wholegrain bread provide 70% of the recommended daily intake of fibre.

While buying:

Be sure to read the label before you purchase whole-wheat bread. The label might indicate, "Wheat flour" or "enriched wheat flour" but, that does not mean that the bread is purely made of whole wheat. Many such breads are indeed white breads with a little bit of whole wheat added. To be sure, that the bread you are buying is genuinely whole wheat, check for the label to indicate "whole wheat" or “whole grain” as one of the first listed ingredients.

The other options include:

If you find that you just can't get used to eating whole wheat bread, try bread made from oat bran instead. Nachni bread, multi grain bread, seven grain bread, and others which are easily available in markets in India, are very healthy options to white bread. Whole wheat, rye, and grain breads made with whole wheat flour are very good for health.

Interesting steps taken against the consumption of white bread:

• Switzerland has placed a tax on the purchase of white bread. The tax money is given to bakers to reduce the price of whole wheat bread to encourage people to switch.
• The Canadian government passed a law prohibiting the “enrichment” of white bread with synthetic vitamins instead of the original vitamins found in whole grain.

So, which bread are you having?

What Is a Nail Fungal Infection? What Causes Nail Fungus Infections?

Also known as onychomycosis and tinea unguium, nail fungal infections are the most common diseases of the nails, making up about 50% of nail abnormalities. Both fingernails and toenails are susceptible to the infection, which usually manifests as discoloration and thickening of the nail and crumbling edges. The condition most commonly occurs in toenails. 

Between six and eight percent of the adult population suffers from nail fungus infection.

Who gets nail fungus infections?

Nail fungus infections are more common in men than women and in the elderly than the young. Additional traits or factors that raise one's risk of nail fungal infection include the following:

• Diminished blood circulation
• Slow growing nails
• A family history of fungal infection (genetics)
• Heavy perspiration
• Humid or moist work environment
• Wearing socks and shoes that prevent ventilation
• Walking barefoot in damp public places (swimming pools, gyms and shower rooms)
• Previous injury or infection to the skin or nail
• Diabetes, AIDS, circulation problems, a weakened immune system
• Tight footwear with crowding of toes
• Exercise that causes repeated minor trauma to the hyponychium (where the finger tip attaches to the nail)

What causes nail fungus infections?

Nail fungal infections are caused by microscopic organisms called fungi that do not require sunlight to survive. Most commonly, a group of fungi called dermatophytes (such as Candida) is responsible for nail fungal infections. However, some yeasts and molds also cause these infections. 

Though Trichophyton rubrum is the most common dermatophyte that causes nail fungal infections, Trichophyton interdigitale, Epidermophyton floccosum, Trichophyton violaceum, Microsporum gypseum, Trichophyton tonsurans, and Trichophyton soudanense may also cause the infections. Common mold causes include Neoscytalidium, Scopulariopsis, andAspergillus.

Pathogens that cause nail fungus infection usually enter the skin through tiny cuts or small separations between the nail and nail bed. The fungi grow when the nail provides a suitably warm and moist environment.

What are the symptoms of nail fungus infections?

Nails that are infected with fungus typically are thickened, brittle, crumbly, ragged, distorted, dull, and darker or yellowish in color. A patient may also experience onycholysis, where infected nails separate from the nail bed. Sometimes, nail fungal infections result in pain in the toes or fingertips, and they may even emit a slight foul odor. 

Another symptom associated with nail fungus infections are fungus-free skin lesions called dermatophytids. These may be rashes or itchiness in an area of the body that is not infected with the fungus - much like an allergic reaction.

How are nail fungus infections diagnosed?

In order to diagnose nail fungus infections, a doctor will usually examine debris that is scraped from underneath the nail. The nail scrapings will be used in tests such as a potassium hydroxide (KOH) smear or a fungal culture. The KOH test can be quickly performed, while the fungal culture can take weeks. 

Physicians must be careful when diagnosing fungal infections of the nail because several other conditions can result in similar symptoms. These include psoriasis, lichen planus, contact dermatitis, trauma, nail bed tumor, eczema, and yellow nail syndrome.

What nail fungus treatments are there?

Treating nail fungus infections can be a long and expensive process. There are oral antifungal medications, topical ointments, and alternative therapies. Over-the-counter creams and ointments are available, but they have not proved very effective. 

Oral medications for nail fungus infection include Itraconazole (Sporanox), Fluconazole (Diflucan), and Terbinafine (Lamisil), which typically take up to four months before fully replacing the infected nail with uninfected nail. 

Topical nail fungus treatments include antifungal lacquer or nail polish such as ciclopirox (Penlac) in addition to other creams. Use of topical remedies can clear nail fungal infections, but often does not completely cure the infection. 

In some extreme cases, a physician will opt to remove the entire nail. 

Alternative medicines used to treat nail fungal infections include Australian tea tree oil and grapefruit seed extract. However, there is no scientific evidence supporting the use of these products.

How can nail fungus infections be prevented?

Preventing nail fungus infections requires proper hand and foot hygiene. Some suggestions include:

• Keeping nails short, dry, and clean
• Wearing socks that breathe, usually synthetic
• Using antifungal sprays or powders
• Wearing rubber gloves to avoid overexposure to water
• Refraining from picking or biting nails
• Wearing shoes or sandals in public places and pools
• Ensuring that your manicure or pedicure salon properly sterilizes tools
• Stopping use of nail polish and artificial nails
• Washing hands after touching infected nails
• Avoiding sharing shoes and socks

"Afternoon nap" help children's learning

Getting young children to take an hour-long nap after lunch could help them with their learning by boosting brain power, a small study suggests.

A nap appeared to help three-to-five-year-olds better remember pre-school lessons, US researchers said.

University of Massachusetts Amherst researchers studied 40 youngsters and report their findings in Proceedings of the National Academy of Sciences.

The benefit persisted in the afternoon after a nap and into the next day.

The study authors say their results suggest naps are critical for memory consolidation and early learning.

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“Start Quote

This is important, because pre-school nurseries are divided on whether they should allow their children a nap”

Paediatrician Dr Robert Scott-Jupp

When the children were allowed a siesta after lunch they performed significantly better on a visual-spatial tasks in the afternoon and the next day than when they were denied a midday snooze.

Following a nap, children recalled 10% more of the information they were being tested on than they did when they had been kept awake.

Close monitoring of 14 additional youngsters who came to the researchers' sleep lab revealed the processes at work in the brain during asleep.

As the children napped, they experienced increased activity in brain regions linked with learning and integrating new information.

Memory aid

Lead investigator Rebecca Spencer said: "Essentially we are the first to report evidence that naps are important for preschool children.

"Our study shows that naps help the kids better remember what they are learning in preschool."

She said while older children would naturally drop their daytime sleep, younger children should be encouraged to nap.

Dr Robert Scott-Jupp, of the Royal College of Paediatrics and Child Health, said: "It's been known for years that having a short sleep can improve the mental performance of adults, for example doctors working night shifts. Up until now, no-one has looked at the same thing in toddlers. This is important, because pre-school nurseries are divided on whether they should allow their children a nap.

"Toddlers soak up a huge amount of information everyday as they become increasingly inquisitive about the world around them and begin to gain independence.

"To be at their most alert toddlers need about 11-13 hours of sleep a day, giving their active minds a chance to wind down and re-charge, ready for the day ahead. We now know that a daytime sleep could be as important as a nighttime one. Without it, they would be tired, grumpy, forgetful and would struggle to concentrate."