Benefits of Sitting on the floor and eating

In many Indian households you will find that people sit on the floor and eat their meals. While most of us have embraced the table and chair as a place to eat, there are those of us who prefer to sit in front of the TV and/or sit on the bed and eat. While this might be very comfortable, it might not necessarily be the best thing for your health. Our ancestors definitely had a plan when they made sure we sit on the floor, cross legged and ate our food. 

Here are 10 reasons going back to your roots is the best for your health.

1.Helps improve your digestion:

When you sit on the floor, you usually sit cross legged – an asana known as sukhasana or a half padmasna which are poses that help in digestion (since it is believed that when one sits in this pose in front of food it automatically signals your brain to prepare for digestion). Apart from that when you eat from a plate placed on the floor, you will have to naturally bend forward slightly and go back to your starting position to swallow. This constant back and forth movement causes the muscles of your abdomen to be activated and also leads to increased secretion of stomach acids – making it much easier for you to digest food.

2.Helps you lose weight:

Sitting on the floor and eating has significant weight loss benefits too. When you sit in this position, your brain automatically calms down and is better equipped to focusing on the food you eat. Moreover this position helps you cognate the amount of food you have eaten and helps you feel full faster. How does that work? Well, the main reason people overeat is because they do not know when they are full. This happens because the vagus nerve (the main nerve that transmits signals from the stomach to the brain) sends signals to the brain as you eat, telling it if you are satiated or not. When you sit on the floor this nerve is able to perform better and transmit signals more efficiently. Also, since this position makes you eat slower than you would while sitting on a table, it gives your stomach and brain time to cognate the signals of feeling full, thereby preventing overeating .

3.Makes you more flexible:

When you squat or sit in padmasana, the muscles in your lower back, pelvis, around your stomach and those of the upper and lower abdomen stretch – reducing pain and discomfort. This, in turn helps your digestive system relax and stay in a normal position. Moreover, this position does not compress your stomach in anyway helping you eat and digest better. Moreover, the regular stretching of these essential muscles also helps make you more flexible and healthy.

4.Aids in mindful eating:

When you sit on the floor and eat as a family it aids in mindful eating. Not only does it help you focus on your food, but it also helps you make better choices when you eat. Since your mind is calm and your body is ready to accept nutrition, sitting on the floor is the best way to eat the right amount and kinds of food. According to leading nutritionist, Rujuta Diwekar, eating food while concentrating on every aspect of the food – its smell, taste, texture and how much you are eating is the key to losing weight – which is what sitting on the floor and eating gives you.

5.Helps you bond with your family:

Usually the practice of sitting on the floor and eating is a family activity. This time is great for you to bond. One of the reasons sitting on the floor is better at helping you bond is because it leads to a calm and happy mind – helping you listen more intently and peacefully.

6.Improves your posture:

Posture is very important when it comes to staying healthy. Good posture not only helps prevent injuries but it also reduces the chances of excessive strain on certain muscles and joints, which can lead to fatigue and quicker than normal wear and tear. When you sit on the floor your posture is automatically corrected, making your back straight, lengthening your spine and pushes back your shoulders – beating all the common aches and pains that come with bad posture.

7.Can make you live longer:

Sounds a bit unbelievable right? Well, it’s true, sitting on the floor and eating can actually help you live longer. A study published in the Journal European Journal of Preventive Cardiology found that people who sat on the floor in padmasana and were able to get up without any support were more likely to live longer. This is because being able to get up from that position takes a considerable amount of flexibility and lower body strength. The study found that those who were not able to get up without support were at the risk of being 6.5 times more likely to die in the next six years.

8.Lubricates and keeps your knees and hip joint healthy:

According to PS Venkateshwara, author of the book Yoga for Healing, padmasana and sukhasana is one pose that has health benefits for your entire body. Not only does it help your digestive system function better, but it also helps keep your joints supple, flexible and less prone to injuries and degenerative diseases like arthritis and osteoporosis. That is because the constant bending of the knees, ankles and hip joint helps keep them flexible and free of diseases. And with flexibility comes better lubrication between the joints making it much easier to sit on the floor.

9.Relaxes the mind and calms the nerves:

Sukhasana and padmasana or the cross legged way one sits on the floor while eating has a number of benefits, and one of its most significant ones is that it calms the mind and relaxes frazzled nerves. A very handy tool, it is believed in Ayurveda that eating with a calm mind helps better digestion and in some cases has even helped people relish food better.

10.Strengthens the heart by improving circulation:

Have you ever noticed that when you eat, you tend to feel warmer and in some cases even sweat? Well, that is because when we eat our stomach needs all the energy it can use to digest food. One of digestion’s most important element is a sound blood circulation. To keep up with this process, your heart tends to work overtime to help out your digestive system. Here is where sitting on the floor and eating can help you out. When you sit on the floor your heart gets the benefits of circulation as the blood is easily pumped through the heart to all the organs needed for digestion. This is in contrast to the pattern of circulation when you sit on a dining table and chair, wherein the blood flows to the legs as they are lower than the heart. Therefore sitting on the floor and eating, affords you a healthy heart with strong muscles to help it cope with the pressures of daily life.

Source:http://www.thehealthsite.com/diseases-conditions/why-you-should-sit-on-the-floor-while-eating/

Different Uses of Baking Soda

1) Whitens Your Teeth - You've probably noticed many toothpaste brands featuring baking soda as a main ingredient, and for good reason. Baking soda helps remove stains and discolorations from the surface of the teeth or the enamel. You can simply add a teaspoon of the sodium bicarbonate with your toothpaste, and brush for a few minutes. Don't forget to rinse well.  

2) Unclog Drains - Baking soda can help unclog stuffed drainpipes when combined together with vinegar. Pour a pot of boiling hot water down the drain with half a cup of baking soda. Let the natural drain cleaner go to work for a few minutes. Add a cup of vinegar mixed with hot water on top of the baking soda, then cover the drain with a plug. Your drains should be super clean in less than 10 minutes. 

3) Keeps Your Breath Fresh - Are you trying to get rid of that garlic you had for lunch? Baking soda can help with that. Baking soda works magic for freshening your breath, and acts as a natural mouthwash. Put a teaspoon of baking soda into a glass of water, and your bad breath is history!

4) Washing Produce in the Sink - Produce might appear clean on the surfaces, but you'll be stunned at the amount of chemicals and dirt that come off when they are washed properly. Add a 1/4 cup of baking soda into a sink full of water, and dunk the produce inside for a few minutes. Let the solution absorb all the chemicals before rinsing and eating. 

5) Relieve Insect Bites - Baking soda can alleviate the itching of a mosquito bite. The alkaline inside the sodium bicarbonate neutralizes the skin irritation, and provides instant relief. Add a teaspoon of baking soda into a glass of water, and then dip the mixture on the affected areas by using a clean cloth. 

6) Relieve Heartburn - There are many natural home remedies for treating heartburn. One of the remedies includes baking soda. Baking soda acts as a natural antacid when mixed together in water, and helps reduce the acid reflux. Add a 1/2 teaspoon of baking soda to half a glass of warm water. Make sure the solution dissolves well before drinking. 

7) Relieve Skin Irritation - Baking soda helps relieve skin irritations when applied as a paste with witch hazel. Gently apply the paste on the itchy spots, and let it relieve the discomfort. You should consult with a physician beforehand if you suffer from dermatitis or other serious skin diseases.

8) Deodorize The Refrigerator - Baking soda can eliminate horrible smells from the fridge, and keep it deodorized. Sprinkle a little baking soda with water onto a damp sponge, and clean the refrigerator thoroughly. Make sure you remove all the food before cleaning the shelves out.  

9) Remove oil and Grease - Another excellent function of baking soda is that it can be used to remove oil and grease stains from upholstery. Place a little dab of the baking soda onto a clean white cloth, and allow between 10-15 minutes for the substance to go to work. The oil and grease stains should magically dissolve by that point. 

10) Simple Floor Cleaner - Baking soda can act as a natural floor cleaner to remove unwanted stains. Add a half cup of baking soda into a bucket of warm water, and use the mixture to mop up the mess. Some people even add a little dash of lemon extract for a fresh and pleasant smell. The baking soda also acts as a disinfectant.

11) Polish Silver Flatware - Are you having a hard time removing the grease out of your beautiful silverware? Not to worry, baking soda, will have your flatware sparkling in no time! You'll need some aluminum foil, a glass dish, a tablespoon of baking soda, a tablespoon of sea salt, half a cup of white vinegar, and a cup of boiling hot water. Dip the silverware into the mix, and use a pair of tongs to remove them from the boiling water after.  

12) Remove Odors from Your Hands - Baking soda can clean your hands from heavy smelling odors. Sprinkle a little baking soda onto your hands, and rub them together. You can even add some toothpaste or mouthwash to one hand and rub. Don't forget to rinse your hands with water after.

13) Deodorize Garbage Disposals - There is no smell quite as unpleasant as clogged garbage disposals, especially during the summertime. Pour a cup of baking soda down the drain, while allowing the warm water to run. The soda neutralizes the foul odors, giving your garbage disposals a fresh clean smell.  

14) Homemade Air Freshener - The vast majority of air fresheners contain harmful chemicals and toxins that are unsafe to breathe in. Baking soda acts as a natural ingredient to help sanitize any disinfected areas. Mix a tablespoon of baking soda with water into an empty spray bottle and voila! 

15) A Self-Made Deodorant - Would you believe that you can use baking soda to make a natural under arm deodorant? It may sound a little hard to believe at first, but it actually works. Here's what you'll need to make the homemade deodorant:

• 1/3 cup coconut oil
• 2 tablespoons baking soda 
• 1/3 cup arrowroot powder 
• 10 to 15 essential oils of preference (optional) 

Mix everything into a small mixing bowl. You can add the essential oils after the mixture has been made. Place the concoction into a small container, and allow it to sit for a few minutes before applying the solution. 

16) Clean Your Combs and Brushes - You can get rid of oil buildup and residue from your combs or brushes, simply by adding baking soda. Soak the combs or brushes into a solution of baking soda and water. You'll need a single tablespoon of the sodium bicarbonate, and allow 15 minutes or so for the mixture to take effect. Let them dry out on a towel afterward.    

17) Keep Cut Flowers Fresher For Longer Periods - You don't have to throw away that gorgeous bouquet of flowers just yet! Baking soda can help extend the longevity of the cut flowers by adding a teaspoon of the white sodium powder to the water in the vase. 

18) Pamper Your Feet - Baking soda eliminates foot odors, fungus and even Athlete's foot. Soak your feet into a tub of warm water, then add about 3 tablespoons of baking soda. The homemade pedicure should help get rid of the bacteria causing the unpleasant foot odors. 

19) Carpet Deodorizer - Sprinkle a dash of baking soda over your carpeting to remove harsh stains. Baking soda absorbs the odors naturally. Allow the soda to settle into the carpeting for a few hours before vacuuming it up. 

20) Easy Microwave Cleanup - Baking soda can help clean out all the spilled sauces inside the microwave. Mix two tablespoons of baking soda into a bowl with a cup of water on, and let the concoction settle for three minutes. Your microwave will be as good as new!

21) Freshen Coat Closets - Keep an open box of baking soda inside your closet to remove all odors from being trapped inside. The powerful powdery scent will keep your closets fresh and clean all year round. You can also mop a closet floor without carpeting by using a vinegar baking soda mix. 

22) Keep Ants Away - Ants are terrible pests, and they can invade your home within the blink of an eye! Baking soda kills the tiny pests in their tracks. You can make your own homemade pest solution with a little baking soda, and a trail of regular sugar. The sugar is what attracts them, while the baking soda kills them. Pest problem solved! 

HEALTHY FACTS AND USES OF LEMONS

Lemons are some of the most used citrus fruits in the world and most of us use them almost every single day. But how much do we really know about lemons? Are we fully aware of just how beneficial they are for us, and how many other ways there are that we can use them, besides eating? After reading these 15 facts and uses you will defiantly try to eat more lemons and use them in more and more ways. If you are the kind that never liked lemons, despite their rich taste, high vitamin C, antioxidants, B-vitamins, calcium and more, this just might be the thing to change your mind!

Restoring the pH levels in your body: The stress of modern life, junk food, pollution, lack of exercise and other toxins can throw our body off balance. Although lemons are very acidic, their nutrient content is alkaline-forming and thus helps make our body more resistant to a number of health problems. A cup of warm water with some lemon squeezed in will help you start your day in a healthy way.

Helping with your digestion process: Lemons are very antibacterial and as such they destroy bad bacteria in your body, and allow the good bacteria to flourish. The good bacteria help with problems such as indigestion and constipation. A glass of water with the juice of one lemon, or any other means of combining lemons with a large meal, will help stimulate peristalsis and the production stomach acids to start the digestion process.

A helpful diet aid: When you are on a diet a lemon can be your best ally for many different reasons. First, it contains Pectin, a fiber that can help you in feeling fuller and eating less. Thanks to this, a glass of lemon tea before a meal can help prevent overeating. The second thing is that lemon juice happens to be a natural diuretic. This means it helps the body get rid of excess water it doesn’t need through increased urination, this will make you feel less heavy and less puffy.

Natural parasite killer: Parasites and intestinal worms are very hard to get rid of, but there is a key element to get rid of them that lemons can help you with. Parasites love acidic environments and drinking lemon juice or eating lemons will make your digestive system a more balanced environment which the parasites will die in.

Natural mouth wash: If you have bad breath or canker sores a lemon might be an easy, cheap and simple way to deal with them. Apply fresh lemon juice to the area or gargle just like any other oral care aid. If you have bleeding gums you can massage freshly squeezed lemon juice to the area with the problem, and directly deal with the bacteria causing all the pain.

Relax and concentrate better: The gentle scent of a lemon has been scientifically proven to have a calming effect. The lemon's essential oil has the ability to increase your level of concentration and alertness in your work or studying environment, with just the fresh smell they emit.

Exfoliate and renew your skin: The vitamin C in the lemon has a beneficial effect on your skin as well as your body. Many skin care products are high on vitamin C because it stimulates cell renewal by gently exfoliating your skin. By using a slice of lemon as a facial scrub you will remove stubborn dirt and dead skin from your face and reveal the fresh, clean and healthy layer underneath.

Take better care of your liver: Herbalists and naturopaths claim that the sourness of lemons signals the body to activate the liver and kidneys, and that the antioxidants help enhance the kidney and liver function. This enables them to better detoxify themselves and the rest of the body. As previously mentioned, lemons are also a mild diuretic which encourages your body to release stored unused water along with the accumulated waste products cleaned by your liver.

Lower your blood pressure: The Pectin in lemons can help lower the cholesterol which causes high blood pressure. Flavonoids, as well as vitamin P, also help strengthen the blood vessels themselves and lower the risk of damage to them, due to high blood pressure.

Keep a dandruff free head: A simple way to treat dandruff by yourself is to make a hair mask, using lemon juice and other natural ingredients like coconut oil. Use this mask to moisturize your dry scalp, but don't use it for too long or too often as lemon juice can also lighten your hair.

Take better care of your feet: The solution for rough and scaly feet might be right inside your own kitchen. The citric acid along with the vitamin C in lemons can slough off dead skin, enhance skin renewal, and brighten dark skin areas. Simply soak your feet in some hot water with the juice of 2-3 lemons, 2 tablespoons of olive oil and ¼ cup of milk for about 20 minutes. Your feet will not only be softer than ever but will also smell much better! A homemade cure for fever and chills:

Lemon tea and lemon juice have long been used as homemade remedies to help lower fever. A drink of lemon tea with honey every few hours should help subside any chill or fever you might have. If you still feel bad just remember that you should go see your physician.

Get healthy glowing skin: Lemons don't have to be used only to repair damaged skin, the Vitamin C found in them is used by your body to make collagen and elastin. Both are tissues responsible for giving your skin a glowing and youthful appearance. Simply start eating more lemons or apply lemon juice to your skin, and after a time you will see the effect.

Pain relief: The oils found in lemons create an aroma that relaxes blood vessels and reduces inflammation, both are key factors in pain relief. If you suffer from sore joints or other inflammatory diseases drink a glass of lemon water every day and it could help ease your symptoms. Lemon extract can even help alleviate pain caused by sunburn if applied to the skin with water and gently rubbed on the sore area.

A treatment for varicose veins: The blood-vessel strengthening properties of lemon can be used to reduce the appearance of varicose veins, making your legs look younger and healthier. Add a few drops of lemon essential oil to a moisturizing oil of your choice (like jojoba or avocado oil) and massage into the affected area. Doing so on a regular basis will slowly make the veins disappear from the top of your skin

Benefits of Guava Fruit

Guava is a large berry which is round or oval in shape with light green or light yellow coat. The color of its flesh varies from white or pink to dark green and seeds can be edible. 

Guava can be classified as the super fruit, because of its numerous health promoting qualities. This healthy fruit is well known for their medicinal property that contains natural sugars, vitamins and minerals in it. Guava is extremely rich in vitamin C, Carotene and Antioxidants which beneficial for skin health. Guava juice can also be used as a refreshing drink.

There are various types of Guava, a healthy food which differ in scent, taste and appearance. Generally guava has a strong, sweet and pungent smell and its flavor ranges from strawberry or lemon to tropical.
This Fruit widely available in India throughout the year and local name for Guava is “Peru”. In fact, having low in cost with numerous benefits of Guava made it popular and are quite affordable to everyone. In India, it is available at just on roadside selling by small vendors everywhere.

Why it’s Healthy food: Guava is rich in lycopene, an antioxidant that fights prostate cancer, protects the skin from being damaged by UV rays, environmental pollution as well than any other plant food, including tomatoes and watermelon.

A normal Guava provides about 2.9 grams of lycopene. Pink guavas contain twice the amount of lycopene than that of Tomato’s. One cup of Guava provides 688 milligrams (mg) of potassium, which is 63 percent more than that of a medium Banana. Potassium reverses the effects of sodium, thereby regulates the blood pressure. Also, it reduces cholesterol levels in the blood by preventing it from become thickening.

Guava is also the Fiber rich food containing almost 9 gm of fiber in every cup and helpful for persons with diabetes by slowing down the absorption of sugar in the blood.Guava Fruit

Studies have shown that a Fibre rich diet (5.4 gm per 100 gm of fruit) is associated to a lower risk of developing Type 2 diabetes. Those suffering from constipation problems, can have the benefits from high fibre content.

Winter is the season of having some delicious guavas. Everyone loves to eat this fruit and numerous varieties are available.

Antiageing Properties: 

Guava is rich source in Vitamins A, B, C and potassium which works as good detoxifiers. They fight free radicals, keeping the skin glowing and prevent premature signs of Ageing like wrinkles and fine lines.

Benefits of Guava Fruit

Besides, lycopene in Guava protects the cells being toxinated that accumulate in the body due to metabolism and environmental pollution. These toxins also cause pre mature ageing by damaging the DNA in the process of growth and development of body.

Even guavas are not having iodine; they are still helpful in promoting healthy thyroid function, because it contains copper, which aids the production and absorption of hormones.

Guavas are a good source of manganese, the enzyme which activates nutrients utilization like thiamine, biotin and ascorbic acid.

For optimization of brain functioning, Guavas are rich in the B group of vitamins. Niacin, better known as Vitamin B3, promotes blood circulation, thereby stimulating brain function. Vitamin  B6 that is pyridoxine, helps in brain and nerve function.

The folate in Guavas contains fertility-promoting properties thus eating this fruit, women facing fertility problems can benefit.

Guavas contain an abundance of Vitamin A that helps in Eye care and improve vision with keeping away the Eye diseases

Benefits of eating Yogurt

Yogurt or yoghurt or yoghourt (/ˈjoʊɡərt/ or /ˈjɒɡərt/; other spellings listed below) is a fermented milk product (soy milk, nut milks such as almond milk, andcoconut milk can also be used) produced by bacterial fermentation of milk. The bacteria used to make yogurt are known as "yogurt cultures". Fermentation oflactose by these bacteria produces lactic acid, which acts on milk protein to give yogurt its texture and its characteristic tang

Source:http://en.wikipedia.org/wiki/Yogurt

How Yogurt and Curd are prepared?

Yogurt:

Yogurt is a dairy product commonly used in the Americas, UK and Europe. Typically, yoghurt refers to culture of live bacteria – Lactobacillus bulgaricus and Streptococcus thermophilus – in liquid milk to metabolize the lactose or milk sugar present in the milk. This leads to production of lactic acid in the milk , the end product being yogurt.

Curd:

This is pretty much a homemade version of yogurt. There is no major nutritional difference between curd and yogurt except for the fat. In our country curd and yogurt are used interchangeably. However, this version of yogurt is made at home by allowing milk to naturally ferment using a starter culture of left over curd.

Differences between Yogurt and Curd:

• Yogurt is an industrial product whereas curd can be prepared at home.
• Fat free yogurts are available nowadays but curds which we get in Indian market are not fat free but can be low fat.
• One can find flavored yogurts in stores whereas curd is generally not flavored.
• Also, curds are made from buffalo and cow’s milk whereas yogurt can be made from different kinds of milk.
• Yogurt can be stored for 15 days without spoilage but curd may spoil within 3-4 days as it will get sour if stored for longer duration.
• It has a different texture & taste. Curd has a clean buttery flavor as its not completely fat free.
• The most important difference between curd and yogurt is the cost at which they are available in the stores. Yogurt is much expensive as compared to curd and is not something which is affordable to all on daily bases. Instead people may have homemade curd from cows or buffalo’s milk as its nutritive value is almost similar.

- See more at: http://www.justforhearts.org/yogurt-vs- curd/#sthash.gwdI81gU.dpuf

This article would sure convince us to make the habit of eating yogurt every day. It is worth to share this article to your loved ones. 

"A cup of yoghurt a day... is a way of keeping the doctor away."

Research proves that yogurt is not just a food Accompaniment, a dessert, or merely a diet food. There is growing Evidence to show that it is packed with microscopic warriors - Beneficial bacteria that are essential for good health. It is also a nutritional goldmine.

According to the National Institute of Nutrition, Hyderabad, a cup of yoghurt (250 mg) contains 370 mg of calcium (compare that with 300 mg in 250 ml of milk). This is 30-40 per cent of most adults' daily needs. 

Besides, at eight grams of protein per cup, yoghurt meets 20-25 per cent of an adult's average daily needs. It is also a good source of Vitamin B (including folacin) and phosphorus. And, a cup of yoghurt contains 250 mg of potassium - almost as much as a banana does.

"If you want to have your own stockpile of B vitamins without having to buy them, eat yoghurt.  By a strange chemistry, it sets up an efficient little factory in the intestinal tract and manufactures B vitamins for you," says Pratima Kaushik, chief dietician at the Vidyasagar Institute of Mental Health and Neurosciences, Delhi.  

Yoghurt also provides lactic acid, which aids protein, calcium, and iron assimilation. For those on a low-calorie diet, yoghurt is a boon in any case. "Easily available anywhere, it is a snack that tastes great at any time of the day; it is low in calories and can be sufficiently filling when combined with a high-fibre vegetable or fruit," says Dr Shikha Sharma of Clinic de Rejuvenation, Delhi.  The benefits of yoghurt go beyond its nutritional value and low-calorie appeal.

The American Journal of Clinical Nutrition, in an article published in 2000, says, "Increased yoghurt consumption may enhance the immune response, which would in turn increase resistance to immune-related diseases."  

In addition, yoghurt plays an important role in restoring the digestive tract to its normal condition after a course of antibiotics. "The drugs often wipe out every bacterium in their path, good and bad, altering the natural balance of the digestive tract. When harmful bacteria dominate the intestine, essential nutrients are not produced and the levels of damaging substances like carcinogens and toxins rise. By killing the harmful `bugs', Yoghurt helps maintain a healthy balance of intestinal bacteria," Says Dr Mridula Chichra, a Delhi-based gynaecologist. In the Indian context particularly, doctors and practitioners of alternative medicine often recommend yoghurt to patients recovering from diarrhea, and help ease other intestinal tract ailments.

 Elixir for women

Women stand to benefit immensely from yoghurt. For instance, women are often prone to vaginal candidosis, which causes itching and possibly a thick, white discharge.  The risk of this infection increases during pregnancy, diabetes or when a woman is on birth control pills. "Eating yoghurt that contains natural bacteria and yeasts helps re-establish the Equilibrium," says Pratima.   A study conducted by E. Hilton et al (Annals of Internal Medicine) in 1992 found that yoghurt consumption decreased vaginal infections three-fold. "A particular feature of vaginal infection is the reduction or absence of lactobacilli in the vaginal flora. Yoghurt is full of lactobacilli, hence the logic in its use," explains Dr Mridula.

Then of course, there is osteoporosis, especially in women. Studies have shown that most people consume far less calcium than the recommended daily levels, which could cause osteoporosis. While there are many calcium supplements that are not readily or effectively absorbed, yoghurt provides an excellent source of easily absorbed calcium. That's not all. Daily consumption of yoghurt also helps improve complexion, making it more radiant.

A word of caution, though. The fruited varieties of yoghurt are high in calories, even though it has a low-fat profile. "The jams and fruit   concoctions added for flavour can dump in as much as seven teaspoons of sugar per cup and more than double the calories. So go easy on these, particularly when calories are a concern," says Dr Shikha. If you want a fruit flavour but do not want to lose out on calcium or gain calories, mix chopped fruit with yoghurt. You'll get all the calcium, and also the extra vitamins and fibre from the fruit.

However, to be effective, yoghurt must contain sufficient amount of`live' lactic cultures, meaning it must be `fresh'.

Make it at home, is Dr Shikha's advice. Or, when buying it, look for packing as close to the date of manufacture as possible to get maximum beneficial bacteria. She adds, "Always keep it cold, as the helpful bacteria in yoghurt cannot withstand high temperatures.