Treat your taste buds with these healthy snacks everyday!


Blog By: Kartikeya Chaturvedi

We all get bored with our diets, specially when we are on a fitness regime. I thought why not bring something tasty to your knowledge so that you can keep up with your health as well as the taste buds? Following are some super healthy snacks specially chalked out for you . Thank us later !

  1. Almonds and Peanuts


    A handful of almonds or peanuts will not only keep you full but also provide the daily dose of protein you need. The only effort you need to make is pack it in an air-tight container. To make them more delicious you can roast them and sprinkle some salt and pepper on it.

  2. Sprouts

    super-easy-healthy-snacks-that-you-can-eat-at-your-office-desk2-1462961706 - Copy

    Sprouts are low in calories, high in fibre and protein and an excellent choice to munch on in between work. If your taste buds are always on the lookout for something chatpata, make a sprout salad with chopped onions, cucumber, tomatoes and green chillies.

  3. Rice Flakes
    super-easy-healthy-snacks-that-you-can-eat-at-your-office-desk3-1462961728 - Copy

    Who doesn’t like Bhel Puri or any other chaat made with puffed rice. If you are not a pro with bhel puri, just toss in some cucumber, tomatoes, roasted peanuts, green chillies, salt and you are good to go. Poha is another easy thing to make and if not that, then just get a packet of diet chidwa.

  4. Oats

    super-easy-healthy-snacks-that-you-can-eat-at-your-office-desk4-1462961759 - Copy

    Oats are really easy to make and we are not talking about those ready to eat oatmeal that are full of preservatives. All you need to do is cook oats in water or skimmed milk and it takes even less than 10 minutes to make it. Show off your culinary skills guys!

  5. Boiled Eggs

    super-easy-healthy-snacks-that-you-can-eat-at-your-office-desk5-1462961785 - Copy

    Boiled eggs are an excellent source of protein and possibly the first thing our gym trainer asks us to include in our diet. Boil extra eggs so that you can have some in the morning and leave some for the later part of the day. Though be a little conscious about the smell.

  6. Fruits
    super-easy-healthy-snacks-that-you-can-eat-at-your-office-desk6-1462961819 - Copy

    When we said that eating fruits everyday gets boring, we did not intend on eliminating them totally. You can change the fruits daily. For instance, frozen bananas on one day and maybe fruit cream on alternate days.  Even apples and peanut butter make a great combination.

  7. Yoghurt and Boiled Vegetables
    super-easy-healthy-snacks-that-you-can-eat-at-your-office-desk8-1462961865 - Copy.jpg

    Yoghurt is great for our digestive system and is a good source of probiotics. To make your snack more delicious and nutritious, you can boil your favourite vegetables and mix them with an yogurt dressing.

Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
Download our android app
click here
(For non-android users click below)
click here


Subscribe to our newsletters/offers and courses by filling out this form for free

“Be fit,Stay Fit, Help others Keep fit” Says Mr.Rajeev Goenka (Founder Ceo, BFY)


Every company has it’s vision and mission and it is a responsibility of the company to make sure, they also are contributing to the society and country. Mr. Rajeev Goenka, Founder Ceo of BFY Sports n Fitness, a company which is offering & promoting healthy lifestyle in India since 1999 was on a business tour when he was interviewed in Pune. That’s when we asked him to give a short message to the public, about his idea of fitness, and how he plans to skilfully build India into a healthier country. Watch his interview and share your comments!



By: Kartikeya Chaturvedi

Essential Fats and Oils


Blog By: Manasi Joshi

There are 9 calories in 1 gram of Fat.  The double of Carbs and Protein. That is why it was recommended earlier to cut down on your fat intake if you are into weight loss, as the total calorie of that food item comes down drastically if the oil is reduced. Dietary fat is important for many body processes. It helps in transportation of some vitamins and in production of some hormones. Fat-soluble nutrients, such as vitamins A, D, E, and K and the carotenoids, rely on fat for proper absorption. It gives the feeling of satiety; protective insulation is given by subcutaneous fat, which is below your skin, and protective cushioning by the thin layer of fat that covers the internal organs

Groups of Fats

Dietry fats can be classified into four groups:

  1. Saturated Fatty Acids ( SFA ) :

    They are solid at room temperature. Exception is coconut oil because of the short chain fatty acids. SFA contain the maximum number of Hydrogen that the chain can hold.  The level of saturation determines the consistency of the fat at room temperature. Food sources are whole milk, cream, ice cream, butter, cheese, egg-yolk, red meat, lard, margarine, chocolates, rich desserts, coconut and coconut oil.

  2. Mono Unsaturated Fatty Acids (MUFA) :

    Contains only one double bond. Oleic Acid (n9 – omega9) is the most common MUFA. It is technically not an essential fatty acid as the body can produce a limited amount if the essential fatty acids – n3 and n6 are present. N9 plays an important role in lowering cholesterol levels. The oil made by our skin gland is the same n9 found abundantly in olive oil. Food sources are Olive Oil, canola oil, peanut oil, peanuts, almonds and avocados, poultry, eggs

  3. Poly Unsaturated Fatty Acids ( PUFA ) :

    Contain two or more double bonds. They are mainly of two types n3 and n6 fatty acids. They play many important functions in the body. They are essential fatty acids as they cannot be produced by the body

  4. Trans Fatty Acids

    Trans fats are made when liquid oil has hydrogen added.  The process makes a more solid fat that is more versatile than liquid oils, aids in preserving the freshness of products, and, in commercially prepared foods, provides a taste and texture similar to regular fat.  Despite these desirable characteristics, research has found trans fats are not heart-healthy fats, so in the past few years many food manufacturers have successfully removed or reduced trans fats in their food products. Sources of trans fats include some fried foods, stick margarine, many packaged cookies, cakes, pastries and snack food.

Omega-3 Fatty Acids

Research is ongoing, but the benefits of omega-3 fats in the diet seem to include that they:

  • lower triglyceride levels and reduce blood pressure, which are important risk factors in cardiovascular disease
  • improve blood vessel elasticity
  • keep the heart rhythm beating normally
  • ‘thin’ the blood, which makes it less sticky and less likely to clot
  • reduce inflammation and support the immune system
  • may play a role in preventing and treating depression
  • contribute to the normal development of the foetal brain.

Sources of Omega3 fatty acids are Walnuts, Flax seeds, Sardines, salmon, shrimps, soya, Brussels sprouts,

Recommended intake of dietary fat (Visible and invisible) is 25 to 35% of daily calories intake. Most of it should come from healthy oils, limiting the saturated fat intake to less than 10%.

I have listed below the recommended ratio of SFAs to MUFAs to PUFAs which is stated in some of the articles I have found.

Dietary fat composition does, indeed, have a major impact on the plasma lipid profile. However, beyond the typical call for a better balance between SFA and PUFA, it is apparent that MUFA figures in the final outcome if one attempts to induce the best plasma LDL/HDL profile in humans. Between dietary fat intakes of 20–40% en, the ideal balance would seem to approximate 1:1.3:1 for SFA : MUFA : PUFA. Calories in fats

(From the article- Dietary fat and heart health: in search of the ideal fat by KC Hayes DVM, PhD Foster Biomedical Research Laboratory, Brandeis University, Waltham, MA, USA)

While it has long been known that linoleic acid (n6) and alpha-linolenic acid (n3) are essential fatty acids which must be obtained from the diet, the story is richer than once thought. For example, while very long chain omega-3 polyunsaturated fats (docosahexaenoic acid (DHA)and eicosapentaenoic acid (EPA), (found in fatty fish and certain algae) are the most protective against sudden cardiac death, n3, the precursor to EPA and DHA that is found in the oil portion of flaxseed, soybeans, walnuts, and other plants, may be heart-protective. While saturated fat in excess increases heart disease risk, stearic acid is one type of saturated fat that has no effect on blood cholesterol levels when substituted for saturated or trans fats. Finally, moderate dietary cholesterol intake is recognized as having little effect on heart disease risk in healthy individuals (although risk may increase in people with diabetes).   Plant stanols and sterols are thought to play a role in the reduction of heart disease risk among those who consume a plant-based diet.



Cholesterol is essential fats manufactured in our liver and is an essential fat in production of some hormones and cell membranes and other functions. It is found only in animal foods.  The normal level of blood cholesterol is 150 to 200mg/dl.  Lipoproteins act as the carriers to transfer cholesterol to and from the cells. The Low Density Lipoprotein (LDL) carries cholesterol from the liver to the cell and the High Density Lipoprotein (HDL) carries it from the cell to the liver for excretion in bile. HDL in the arterial wall also blocks LDL oxidation, thereby preventing the local damage induced by LDL accumulation. So, the terms Good and Bad Cholesterols. The ratio of LDL to HDL should the less than 4.


Triglycerides are another type of fat, and they’re used to store excess energy from your diet. High levels of triglycerides in the blood are associated with atherosclerosis. Elevated triglycerides can be caused by overweight and obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (more than 60 percent of total calories). Underlying diseases or genetic disorders are sometimes the cause of high triglycerides. People with high triglycerides often have a high total cholesterol level, including a high LDL cholesterol (bad) level and a low HDL cholesterol (good) level. Many people with heart disease or diabetes also have high triglyceride levels.


Effect of partial replacement of visible fat by ghee (clarified butter) on serum lipid profile.



Shankar SR , Bijlani RL , Baveja T , Jauhar N , Vashisht S , Mahapatra SC , Mehta N , Manchanda SC

Department of Physiology, All India Institute of Medical Sciences, New Delhi, 110 029.

Indian Journal of Physiology and Pharmacology [2002, 46(3):355-360]

Type: Clinical Trial, Journal Article, Randomized Controlled Trial, Research Support, Non-U.S. Gov’t, Comparative Study


A randomised controlled trial with a parallel design was conducted on 24 healthy young volunteers who were divided into two groups. After a lead-in period of 2 wk, the experimental group (n = 11; 9 male, 2 female) had for 8 wk a lacto vegetarian diet providing about 25% of the energy intake in the form of fat, of which ghee provided 10 en% and the remaining fat energy came from mustard oil and invisible fat. The control group (n = 13; 8 male, 5 female) had a similar diet except that all visible fat was in the form of mustard oil. In neither group was there any significant change in the serum lipid profile at any point in time. At 8 wk, 2 volunteers in the experimental group, and 1 volunteer in the control group had more than 20% rise in serum total cholesterol as compared to their 0 wk values. There was also an appreciable increase in HDL cholesterol at 8 wk in the experimental group, but it was not statistically significant. Consuming ghee at the level of 10% in a vegetarian diet generally has no effect on the serum lipid profileof young, healthy, physically active individuals, but a few individuals may respond differently.





Olive Oil

  • contains 75% MUFA,(highest of all the oils), along with 15% saturated fat, 9% omega-6 linoleic acid and 1% omega-3 linolenic acid.
  • The Extra virgin olive oil is also rich in antioxidants.
  • Since extra virgin, cold pressed olive oil has comparatively lower smoking point, it is best used as salad dressings or for light sautéing and stir frying.
  • Olive oil has indeed withstood the test of time and is still considered one of the best.

 Groundnut/Peanut Oil (GNO)

  • contains 48% MUFA, 18% saturated fat and 34% omega-6 linoleic acid.
  • Like olive oil, groundnut oil is relatively stable but again it has a good percentage of omega-6, so use of groundnut oil should be limited.

 Sesame Oil

  • contains 42% MUFA, 15% saturated fat, and 43% omega-6 linoleic acid.
  • Sesame oil is similar in composition to groundnut oil.
  • It can be used for frying because it contains unique antioxidants that are not destroyed by heat.
  • However, the high percentage of omega-6 is again a major drawback.
  • Sesame oil (SO) is known to be stable against oxidative deterioration and its keeping quality is mainly attributed to the presence of endogenous unsaponifiable components such as sesamolin, sesamol and sesamin (absent in other vegetable oils). A study conducted by Central Food Technological Research Institute (CFTRI), Mysore showed that sesame oil is very stable against oxidative deterioration compared to sunflower (SFO) and groundnut oils (GNO) at room temperature over a period of time.
  • Blending of SO with GNO and SFO increased the shelf life of blended oils at room temperature and heated oils and the oxidative stability of blended oils.(2)

 Safflower, Corn, Sunflower, Soybean and Cottonseed Oils

  • all contain over 50% omega-6 and, except for soybean oil, only minimal amounts of omega-3.
  • They have much lesser MUFA’s. Of these, Safflower oil contains the most omega-6 (almost 80%).
  • Researchers are just beginning to discover the dangers of excess omega-6 oils in the diet, whether rancid or not.
  • Use of these oils should be strictly limited.
  • They should never be consumed after they have been heated, as in cooking, frying or baking.


 Canola Oil / Rapeseed / Mustard

Canola oil contains 5% saturated fat (the least among all commercially available oils), 57% oleic acid, 23% omega-6 and 10%-15% omega-3(so high MUFA along with beneficial omega-3) .

The original rapeseed plant was high in erucic acid, which is an unpalatable fatty acid having negative health effects in high concentrations. ‘Canola’ is genetically altered and improved version of rapeseed. ‘Canola’ is a registered trade mark of Canadian Oil Association and contains less than 1 percent erucic acid.

Actually, another name for canola oil is LEAR (Low Erucic Acid Rapeseed) oil. In India, the “Hyola” is only hybrid ‘canola’ quality gobhisarson notified by Govt. of India recently after extensive trials by Indian Council of Agricultural Research (I.C.A.R.).

The Indian kachi ghani mustard oil has a very close composition to canola oil (given below). It has anti-oxidants, allyl-isothiocynates, phenolics (anti-bacterial properties), phytins and also absence of trans fatty acids (as it is cold pressed oil) and presence of Vitamin E, makes the mustard oil heart healthy and one of the best oils for cooking


Flax Seed Oil contains 9% saturated fatty acids, 18% oleic acid, 16% omega-6 and 57% omega-3. With its extremely high omega-3 content, flax seed oil is an excellent top-up for the lack of n3 and n-6/n-3 imbalance so prevalent globally today. New extraction and bottling methods have minimized rancidity problems. It should always be kept refrigerated, never heated, and consumed in small amounts in salad dressings and spreads.


Ghee: Though Ghee has a higher percentage of SFA’s, its n6:n3 ratio is about 4, which is very good. A study on 63 healthy physically active adult volunteers (52 men and 11 women) was conducted at AIIMS, New Delhi following a randomized controlled parallel design. The experimental group was provided ghee and mustard oil in diet for 8 weeks. Their serum total cholesterol and HDL cholesterol level increased while LDL cholesterol level did not show any change. The study did not indicate any adverse effect of ghee on lipoprotein profile.


Tropical Oils are more saturated than other vegetable oils.

Coconut oil is 92% saturated with over two-thirds of the saturated fat in the form of medium-chain fatty acids (MCT). Of particular interest is lauric acid, found in large quantities in both coconut oil and in mother’s milk. This fatty acid has strong antifungal and antimicrobial properties. Coconut oil protects tropical populations from bacteria and fungus so prevalent in their food supply; as third-world nations in tropical areas have switched to polyunsaturated vegetable oils, the incidence of intestinal disorders and immune deficiency diseases has increased dramatically.A report published in the American Soc.for Nutritional Sciences, showed that MCT may increase energy expenditure, may result in faster satiety and facilitate weight control when included in the diet as a replacement for fats containing (Long Chain Triglycerides) LCT) However, more work is required to establish whether prolonged consumption of  MCT helps decrease in body weight or helps control weight gain.

Palm oil is about 50% saturated, with 41% MUFA and about 9% linoleic acid. Currently palm oil is a major edible oil commodity in more than 132 countries worldwide.

Highly saturated tropical oils do not contribute to heart disease but have nourished healthy populations for millennia. Human beings have been consuming saturated fats from animals products (meat, milk, butter)and the tropical oils for thousands of years; In fact, it is the advent of modern processed vegetable oil accompanied with  lack of physical activity that is associated with the epidemic of modern degenerative disease. The saturated fat scare has forced manufacturers to abandon these safe and healthy oils in favor of hydrogenated soybean, corn, safflower and sunflower oils.

 Cooking with oil

Heating oil changes its characteristics. Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures. When choosing cooking oil, it is important to match the oil’s heat tolerance with the cooking method.

A 2001 parallel review of 20-year dietary fat studies in the United Kingdom, the United States of America, and Spain found that polyunsaturated oils like soya, canola, sunflower, and corn oil degrade easily to toxic compounds when heated. Prolonged consumption of burnt oils led to atherosclerosis, inflammatory joint disease, and development of birth defects. The scientists also questioned global health authorities’ recommendation that large amounts of polyunsaturated fats be incorporated into the human diet without accompanying measures to ensure the protection of these fatty acids against heat- and oxidative-degradation.

Palm oil contains more saturated fats than canola oil, corn oil, linseed oil, soybean oil, safflower oil, and sunflower oil. Therefore, palm oil can withstand the high heat of deep frying and is resistant to oxidation compared to highly unsaturated vegetable oils. Since about 1900, palm oil has been increasingly incorporated into food by the global commercial food industry because it remains stable in deep frying or in baking at very high temperatures and for its high levels of natural antioxidants.


Have the reins been loosened on fat so much that “splurge” is the new health trend? No, calories from all sources count. As scientific evidence regarding the benefits and risks of particular fatty acids continues to evolve, the current consensus is that moderation applies to dietary fat as much as other nutrient and lifestyle choices. Importantly, fat is not to be feared; it is a critical component of a healthful diet. The Institute of Medicine notes the acceptable range for fat consumption among adults is 20 to 35 percent of total calories.  For an adult consuming a 2,000-calorie diet, the range would be between 45 and 78 grams of fat per day.



Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
Download our android app
click here
(For non-android users click below)
click here


Want stronger legs?- Follow three magic rules!

Blog By: Kartikeya Chaturvedi


How often does it happen that one goes to the gym and ends up working out only the upper body. By working out I mean, developing only the upper half. Doing just cardio doesn’t help in developing the lower body completely. There have been many who have been a victim of this and now working hard to get their body in full developed shape.  This is the reason why concentrating on the full body workout is essential. Today on my blog, I am concentrating on the people who want to have strong legs. This also does not mean that one needs to avoid the upper body workout.

Follow these simple exercises and make those legs stronger than ever !

  1. Barbel Squats


    Only amateur lifters ignore the power of barbell squats. Barbell front squats and barbell back squats are and will always remain the cornerstone of quadriceps development. While the front rack squats provides a counter balance that assists the back to stay upright and direct the weights towards the quads, the back squats (high and low bar) workouts the hip flexion region. Work on your form first and then move to heavier weights. Do it with the correct form and you will get the so-called squatter’s knee!

  2. Sprints

    Track Sprinting

    he benefits of sprinting can be endlessly written about. For everything, from burning fat to resetting your metabolism for good, sprinting is a must. A staple sprint routine can reduce body fat and help in packing on lean muscle mass. A few hundred meters of high intensity interval sprinting every week can help you develop well gutted quads and calves.

  3. Deadlifts


    There’s no better lean muscle mass builder than deadlifts. Master proper form and you’ll know what a satisfying toll deadlifts take on the glutes and quads, especially the glutes. Primarily a leg movement but deadlift also takes a toll on your core as it’s the core that plays the role of a stabilizer as you lift and move the heavy weight.

So by the time you reach gym, do not forget to keep your energy up! Keep up your energy and stay motivated!

Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
Download our android app
click here
(For non-android users click below)
click here


5 signs of a diet too good to be true

13313759_849115675194424_2074626378_oBlog By: Sonali Shukla

“If there is one common element among people who have successfully lost weight and kept it off, it’s that they made a “lifestyle change.”- Reader’s Digest

Adding on the same context, it is not just important to shed pounds but also to keep it away for the rest of your life. And how does one achieve that? To start with, do not go for starvation or those crazy-fad diets, which are hard to maintain in the long run. A combination of balanced diet incorporating all the necessary proteins, vitamins and carb and substituting junk with healthy is your way out. So, if your diet matches with following five signs, you’re on a diet that’s doing you no good

  1. A diet that is in complete contrast with your current eating habits

    Old habits die-hard; making you stick to them no matter how motivated you’re to stay fit. So if you cannot imagine your Sunday without a heavy meal including your most craved upon stuff, then you’re doing it wrong. Solution is, stick to what you like, only find out ways to combine it with some healthy elements

  2. When you do not lose weight too quick

    It’s motivating to see that weighing machine triggering down to a lower scale than it used to, but if you do not lose weight initially, you may start famishing which will lead to unhealthy weight loss. No good again!!! You might be losing water weight, which in the long run helps to burn stored fat. So stick to healthy eating

  3. No physical activity but healthy eating

    A research says that the little fidgeting that we do daily burns over 348 calories a day. So imagine if you made some bigger moves combined with healthy eating in place of only gulping boiled food sitting on a couch. Now that’s some good news. Move, now!!

  4. When you cannot eat with your friends and family

    A diet plan that is too restrictive that it doesn’t allow you to catch up with your friends and family over a dinner or lunch, won’t stick around too long. Also, if you’re diet includes food that nobody in the house eats, you will lose it someday or the other. Why not follow a diet which is flexible and also lets you stay fit? After all, family and friends is all we got.

  5. You’re famished and hungry all the time

    Eat what you like, only in limiting portions.

    If you’re diet makes you feel overly- hungry and if there’s nothing you can think about but food, there are very fair chances that you’re missing out on required carbs, fats and food that makes you feel full. In the long run, you’ll feel grumpy and a small spat or bad day is enough to trigger the hungry monster in you. So, why starve?

If a lot of the above matches, it’s high time to change your diet, which not only makes you healthy but happy and motivated to stay fit.

Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
Download our android app
click here
(For non-android users click below)
click here


Is Smartphone affecting your health?

Blog by: Suryakant Tripathi.

Smartphones are hard to resist. Smartphone addiction is so widespread that there are apps dedicated to encouraging avid texters and tweeters to leave their phones alone.

For some, the benefits of reducing smartphone use seem obvious. “Unplugging” from social media site notifications or email alerts can reduce stress and add to time spent with family members and friends.

Others might need more encouragement, and that’s where research on the health risks of smartphone use comes in handy.

Here are four of the latest findings on the physical consequences of smartphone use, sure to help anyone let a sleeping phone lie:

1. Texting tweaks the spine

Looking down at a smartphone screen to send a text or update Facebook does more than create potential collisions. It also puts pounds of pressure on the spine.

“Unless you train yourself to stare straight ahead into your iPhone screen, you could be continually stressing your spine,” as reported, noting that pressure increases from around 27 pounds at a 15 degree angle to 60 pounds at a 60 degree angle. Researcher concluded in the study that such stress could lead to early wear and tear that could someday require surgical attention.

Although slumping to check a smartphone screen is only one aspect of bad posture, “it’s certainly eyebrow-raising to learn that looking at Twitter in the supermarket checkout line is the equivalent of giving an aardvark a piggy-back ride.”

2. 3G networks endanger kids

Another recent study brought data on the availability of 3G networks to bear on the oft-repeated claim that smartphone use impacts child-rearing.

Craig Palsson, an economics graduate student at Yale University, released a working paper last month that explored the relationship between the rollout of AT&T’s 3G network and hospital records in the cities it reached. In it, Palsson reported that injuries to children younger than 5 increased by 10 percent when a city gained access to a 3G network.

Palsson was confident that he’d established a valid link between the children’s injuries and parental smartphone use because of the kinds of injuries shown in hospital records, Quartz reported. “Injuries such as falling down stairs or getting hurt at non-school playgrounds increased, while children remained relatively harm-free in school settings, where teachers aren’t on their phones.”

3. Regular use can cause carpal tunnel or ‘cellphone elbow’

Carpal tunnel, often linked to office work such as typing, is also a common side effect of smartphone use, Good Housekeeping reported this summer. Overuse of tendons in the arms causes inflammation, which then leads to pain and numbness.

Additionally, smartphone use can lead to “cellphone elbow,” an appropriately named ailment that stems from bending at the elbow for long periods of time, one Indiana clinic reported. The condition causes tingling or numbness in the ring and pinky fingers.

4. Staring at screens damages the eyes

Several articles in recent years have explored the bad habit of checking smartphones before bed, explaining that late-night screen time disrupts sleep patterns. But a lesser known side effect of texting after dark is vision damage.

The culprit, Business Insider reported, is blue light. This member of the full light spectrum is extremely bright, and therefore harmful to look at when lights are off.


Try climbing a Jacob’s ladder to burn calories and lose weight

Blog by: Suryakant Tripathi.

Why do you want to expose yourself to the sun and run when you can climb an endless ladder? Try exercising on the Jacob’s ladder to get an excellent cardio workout. It is a treadmill ladder that will challenge your coordination as the stairs speed by. It can give the same results as a high-intensity cardio workout like aerobics can provide without putting much pressure on your joints.

How does it work?
The ladder puts you at a 40-degree angle putting no stress on your lower back. It also engages your core, and the climbing action targets the large muscles like your quadriceps, your glutes, your shoulders, and laterals. The cardio equipment allows a full range of motion while climbing. Your metabolism gets a lot of boosts, and you burn tons of calories in the process. You also build a lot of strength in your upper and lower body.


Image courtesy:

E-cigarette use or vaping – can it help you quit smoking?

Blog: Suryakant Tripathi.

An electronic cigarette or E-cig is a device that mimics the entire smoking process. It is claimed to be like the real cigarette minus the hazardous health implications. No combustion, no tobacco and no smoke. The act of using an E-cig is termed vaping since the user inhales vapor instead of smoke.
Benefits of vaping
E-cigs are less harmful than the traditional cigarettes. The two major harmful ingredients in tobacco are cancer causing chemicals (nitrosamines, hydrocarbons, etc.) and nicotine. Researchers believe that removing the cancer-causing chemicals to offer purified nicotine is a safer alternative.

Substituting them for tobacco cigarettes results in reduced health problems associated with smokers i.e. less cough, improved sense of taste and smell, improved ability to exercise, etc. A study by researchers at American College of Chest Physicians claims that single use of an e-cigarette can curb the cough reflex sensitivity.
They closely mimic the act of smoking and hence can be the means to quit smoking. They give addicts the nicotine ‘kick’ without exposing them to harmful carcinogens found in tobacco. They help reduce discomfort related with tobacco abstinence by providing smokers all the mannerisms of smoking right from the hand movements, inhaling and the nicotine-infused vapor that looks like smoke but is actually atomized air. And now researchers have come up with a hybrid tobacco flavored e-cigarette that delivers a natural tobacco flavor without having to heat directly or burn the tobacco. This eliminates many of the toxicants that would be produced otherwise.
Since there is no harmful smoke produced there is no passive or second-hand smoking and no pollution as well due to butt litter or smoke.

Can vaping help quit smoking?
Vaping is increasing worldwide. They are either used as a safer alternative to smoking or as a smoking cessation tool. The FDCA excludes their use as a smoking cessation tool, and the Family Smoking Prevention and Tobacco Control Act precludes their use as a reduced-risk alternative. The World Health Organization (WHO) has refused to endorse the device as nicotine replacement therapy.
Though e-cigs have been promoted as an effective tool for quitting smoking, in reality very few people are actually using them for the same. A study of Google search trends has shown that less than one percent of millions of Google e-cigarette searches focused on finding out information about how they can help kick the butt. Users most commonly searched for information related to buying them suggesting that e-cigs are being used as an alternative to smoking. In most countries, e-cigarettes actually cost higher than conventional ones. Some e-cigs replace the nicotine vapor with other flavors like chocolate, vanilla, etc. This could encourage minors to smoke. According to a study, teenagers who vape are more likely to try the real thing a year later than those who do not.
According to Dr Pankaj Chaturvedi, Professor and Surgeon at Tata Memorial Hospital, e-cigs may be used in tobacco addicts to counter the withdrawal symptoms when they are in settings where smoking is not permitted, and this simultaneous use of synthetic nicotine and tobacco products can result in serious nicotine overdoses.

Is vaping actually safe?
The e-cigarettes have their own perils. There isn’t any conclusive evidence to suggest that they are entirely harmless. A recent survey finds 7 out of 10 doctors saying they are as bad as tobacco.
Vaping could boost superbugs and dampen the immune system. Data from a new study suggests that e-cigs suppress immune defenses and alter inflammation inside the human airways. The study has also revealed that vaping boosts bacterial virulence. New research also says that e-cigarettes can damage cells in ways that could lead to cancer. The aerosol particles or vapors contain various tiny carcinogens and heavy metals which can get lodged in the lung cells and can also enter the blood.
Another study has warned that e-cigarette users are considerably more likely to drink problematically than non-users. Vaping could make it harder for people with alcohol addiction to stop drinking.
Nicotine is detrimental to the essential physiological functions. Its use must be strictly avoided in pregnancy, breastfeeding, childhood and adolescence. Exposure to nicotine during pregnancy can cause cognitive, affective and behavioral disorders in the child.


Image courtesy: BBC

Eyes on Goal- Dr. Chaitanya Sridhar

Blog By: Dr.Chaitanya Sridhar

“The will to win is important, but the will to prepare is vital”- Joe Paterno

The first step begins with a GOAL -no matter what we want to win or succeed in. The Goal is what gives direction and intensity to our quest.


Recently, I was invited by the Institute of Aerospace Medicine, IAF to deliver a talk on ‘Optimising Human Performance’. Come to think of it the factors that contribute to success are largely similar across what seems like diverse fields such as Sport, Fitness and Aviation.

“This one step – choosing a goal and sticking to it – changes everything.” ~ Scott Reed

One of my favourite inspirational stories that I like to narrate while emphasising on Goals is that of Florence Chadwick, the first woman to swim the English Channel. In her first attempt to cross the Catalina Channel off Pacific Ocean, the weather was foggy, chilly and very unwelcoming. Still, Chadwick swam for fifteen hours before she asked to be taken out of the water as she got hardly see anything. Her mother and coach who were cheering her in a nearby boat urged her to stay the course as she was almost near shore. She gave into physical and mental exhaustion and pulled out. On the boat, she realised that she was less than a mile from shore. At a news conference she said, “All I could see was the fog… I think if I could have seen the shore, I would have made it”.

“You have to train your mind like you train your body.”-Bruce Jenner

Few months later, she attempted the feat again and the conditions were similar but she kept a mental image of the shoreline in her mind. She became the first woman to swim the Catalina Channel, and that too breaking the men’s record by two hours!


The difference between her first and second successful attempt was that ‘she didn’t lose sight of the shore (goal) which motivated her to stay the course and emerge victorious. We will encounter the ‘fog signifying obstacles’ when we set out to achieve our goals. This is why I always ask my clients ‘what do you want’ and redirect towards what is important to us. There is no point obsessing on issues and obstacles; we have to shift our focus to ‘the goal’, stay the course and emerge victorious.



“If you can visualize your goal, you can make it

through the fog just like Chadwick”



Download our android app

Click here for non android users