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Meditation tips for beginners

By
Tanishk Tej
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Meditation

Meditation is an ancient technique of focusing and enhancing your inner self and visualizing your positive attributes. It helps to create a sense of calm and inner harmony. 

As we all are battling with stress due to pandemic and our busy schedules, meditation will help find peace and prosperity. 

To begin with meditating, find a peaceful place to sit comfortably. Place your mat on the floor, then sit in a relaxed position, close your eyes and take a deep breath for a few minutes. Your mind would be full of thoughts at that time and that is fine, it is natural. Play some soothing audio to feel at peace. Focus on your audio and try to stop yourself from thinking anything.

If you are unable to focus, play some mantra and chant that mantra. It will help you to focus on that particular thing and unnecessary thoughts will be controlled.  

Practice this for 10-15 minutes twice a day, in morning and in evening and gradually you will be able to concentrate on meditation and thoughts will fade away.  

Meditation

The benefits of meditation come when you practice it religiously and not occasionally. You have to keep patience to see the results.  

Mindfulness meditation helps to improve focus and concentration. It improves self-esteem, self-awareness and lowers the stress, anxiety and depression.  As a person, it makes you happy, calm and composed. It helps to have a positive outlook, self-discipline, healthy sleep patterns and even increase chronic pain tolerance.  

Meditation helps to discover positive attributes about yourself; it helps to train your mind to focus on the present and helps to eliminate anxious thoughts that can fuel depression.  

Not just this, if you have addiction of smoking or drinking and you want to overcome your addictions then meditation is the key. It helps to alter brain receptors associated with the addictions and it may reduce cravings for such substances.

Also Read – Tips for improving time management skills

Tips for improving time management skills

By
Tanishk Tej
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0
Time Management

Time management is a strategy of planning out your work in a particular time frame in order to work more efficiently. Effective time management is not easy to maintain but everyone can develop habits to improve their time management skills.

Time management skills help you to systematically organize your tasks and accomplish them on deadlines. When you are better are managing your time, you will be able to take new opportunities and grow in order to sustain. It allows you to be creative, efficient and proactive.

Here are some tips mentioned to improve your time management skills:

  • Prepare a schedule and follow it strictly

Organize your hectic days and weeks in advance. Prepare a list of all the work you wish you accomplish in a day and estimate the duration of each task. Keep monitoring the task and time taken to achieve them in regular intervals. Also, don’t forget to add contingency time for the unexpected task. Avoid over burdening yourself than what you can handle.  

  • Fix deadlines

When you have a task in hand, set a realistic deadline and strictly follow it. Once you set a deadline you will work accordingly and will be able to achieve your task on time. Challenge yourself to meet the deadline and later reward yourself for accomplishing it on time.  

  • Set long and short term goals
Time Management

Set your long term goals that will give an idea of what direction you want in your life. Every long term goal will eventually have short term goals. Relate your long term goal with short term goals so that is motivates you and pushes you to work harder and achieve your goal on time.  

  • Delegation

If you are overloaded with work then you should delegate some task to your team. Some people resist delegating task to others because they want to maintain their control or sometimes they want to save money by not hiring associates. Both ways will hamper your productivity and will raise cost. 

  • Prioritize your work

Before you start your day, prioritize your work by making a list of tasks of your daily goals, weekly goals and monthly goals. Prioritize your list by mentioning most important work which requires immediate attention on top. Mention other unimportant tasks at the bottom so that you are able to accomplish important works first. Once you know where to invest your energy, you will accomplish your tasks in the set schedule.

Also Read – Why should you think twice before ingesting too much salt in your body?

Why should you think twice before ingesting too much salt in your body?

By
Tanishk Tej
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Salt

Salt is something you cannot have your food without but it is necessary to keep a check on much salt you are consuming in a day. Human body requires sodium to function properly but consuming too much salt through food is harmful for overall health. Salt is made up of around 60% of chloride and 40% sodium.

Eating too much salt may result in bloating, swelling, intense thirst which is short term effects but it also causes few long term effects like increasing the risk of cancer, heart disease, blood pressure which can lead to premature death.  

This article discusses the consequences that your body faces in long term and short term when you consume too much salt in a day. 

Long term effects

Raise blood pressure 

When you consume too much salt in your diets then it leads to increasing blood pressure which can eventually lead to heart strokes and heart failure. Human kidneys works overtime to flush out toxins and excess salt, so it might also develop some kidney diseases.   

Might increase cancer risk

Salt

A study says that a person whose salt intake is more than 7 grams per day might have a 68% higher risk of stomach risk where as those who consume around 5 gram per day. Experts believe that a salt rich diet makes a person more vulnerable to stomach cancer by causing ulcers or inflammation. 

Short term effects

Persistent thirst

Having a salt rich diet can make you feel very thirsty most of the time. It happens because food with high sodium messes with your body’s fluid balance. Your body starts to provide you with a signal that it needs more water to restore salt in the body. 

Water retention

Sometimes you might feel more bloated and puffy than usual. It happens because your kidney wishes to maintain a specific ratio in your body of sodium-to- water. Kidney holds on extra water to compensate for the extra sodium you ate.  This may lead to swelling in hands and feet and can cause weight gain. 

Headaches 

If you experience mild headaches every now and then there are chances that these headaches are because of dehydration.  When you consume high salt food it tends to give you headaches in short intervals as your body lacks hydration. Drinking plenty of water will help you to beat this. 

Conclusion 

If you are someone who is prone to a high intake of a salt diet then try to compensate for it by drinking more water and eating potassium rich foods. Eventually, try to reduce your intake of salt in your daily meals as it will help to stay healthy.

Also Read – Boost your Immunity with sprout and paneer salad

Boost your Immunity with sprout and paneer salad

By
Tanishk Tej
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0
Paneer

Taking care of our health has become utmost important in order to safeguards ourselves from the deadly virus. Today, we are sharing a protein and vitamin C rich sprout and paneer salad recipe which is delicious to eat and will boost your immunity also. 

This salad overall benefits the health and should be consumed raw in order to get maximum benefit out of it. 

Ingredients

1 cup dark chickpea

1 cup green moong

1 medium tomato finely chopped

1 cucumber finely chopped

1 cup sweet corn

1 cup bell pepper

1 cup broccoli

50g chopped paneer

Chopped coriander leaves for garnishing

Seasonings

Lemon juice

¼ teaspoon black pepper powder

¼ teaspoon roasted cumin powder

¼ teaspoon chaat masala

½ cup roasted peanuts

Black salt as per taste

How to make

Soak dark chickpea and green moong overnight and then rinse the water and keep them cotton cloth for 12 hours. 

Take a bowl and mix chopped tomatoes, cucumber, bell pepper, broccoli and paneer. Add sprouts and all the seasonings and mix it well. Sprinkle peanuts and fresh chopped coriander leaves. 

Benefits

Sprouting enhances nutritional values, helps in digestion, improves blood circulation and boost your immune system as they are rich in vitamin C. Sprouts also have beauty benefits. It prevents premature ageing, helps in healthy hair growth and keeps dandruff at bay. 

Tomatoes are rich of antioxidants, potassium, fiber and vitamins C, B and K which protect your cells from getting damaged.  Black salt aids digestion, black pepper boosts immunity. 

Roasted peanuts are a rich source of cholesterol free protein, vitamin E, potassium, magnesium and folic acid. 

Paneer is a rich source of protein and is a good source of calcium which is required to keep our bones and teeth healthy. It also helps to lose weight as it keeps us full for a longer period of time and stops us from binge eating.   

Cucumbers are low in calories and contain a good amount of water and soluble fibers which helps in losing weight. Cucumbers are high in nutrients like vitamin C and K, magnesium, potassium and manganese. Also, promotes hydration. 

Broccoli in itself is a powerhouse full of vitamins, minerals, fiber and antioxidants. They are a rich source of vitamin C, calcium and fibers. 

Bell peppers are a rich source of vitamin C, vitamin K and antioxidants. They are low in carbs and therefore do not raise blood glucose levels. Bell peppers are visually appealing and are good for your eyes too.

Also Read – 6 Health benefits of having sattu

6 Health benefits of having sattu

By
Tanishk Tej
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0
Benefits of Sattu

Benefits of Sattu: The delicious summer cooler drink sattu is prepared with roasted black chana, lemon juice and cumin powder. This summer coolant drink is rich in protein, carbs, fibre, calcium iron and has amazing health benefits. 

Sattu is a much underrated natural drink that can be consumed in various forms and the most popular way is to have it in the form of sharbat.

Here is some health benefits mentioned of having sattu:

  • Improves digestion

Having sattu first thing in the morning on an empty stomach will work wonders for the body. 

Benefits of Sattu

Sattu helps the digestive system to function properly. It is full of iron and fiber which helps to reduce stomach related ailments and improves the digestion system.

  • Detox your body

Sattu acts as a detoxifying agent as it breaks down toxic substances from the body and intestines. Having sattu mixed with water on an empty stomach will remove toxins from the body. 

  • Best for people having diabetes

Sattu is low in glycemic index and high in fiber content which can be boon for diabetic’s patients.  Having chilled sattu sharbat helps to maintain sugar levels. Due to high fiber content it is great for those having high cholesterol.  

  • Helps in weight loss

If you want to shed off extra kilos, then start consuming sattu on an empty stomach. Sattu helps to reduce bloating and also enhances metabolism and burns calories.

  • Enhance energy

Sattu is a rich source of iron which stimulates red blood cells to grow faster in the body. As red blood cells grow faster, the body gets more oxygen which provides adequate energy to work throughout the day.  

  • Beauty benefits

Sattu sharbat helps to keep maintain healthy supple skin and hydrated. As sattu is rich in nutrients it was traditionally used to treat hair problems.

Also Read – Tips to grow your startup business

Tips to grow your startup business

By
Tanishk Tej
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0
business ideas

Launching a business is very hard and scaling it up is even harder. In the starting, you have to wear different hats and work as a one man army. You have to manage sales, marketing, promotional activities and so much more. 

Rapid growth doesn’t happen overnight and if you are someone who is struggling to grow your business, then you must follow these steps as it will help you to expand your business. It takes a lot of time, effort and patience. And when you start reaping the benefits, you will see that your efforts are worth it. 

Here are some tips to follow if you wish to expand your business. 

  • Target right customers

Most important fundamental of any business is to know your potential customers. As a business owner, your primary goal is to identify who these people are so that you can create marketing campaigns which connect with them directly. 

Research the demographics of your city or your area and find out who can benefit the most to your business. Prepare a list based on age, gender, geography to refine who are the best recipients. The goal is to eliminate those people for whom future strategies won’t be relevant to. By doing this, you can focus your marketing message to reach the remaining people who are appropriate and might take some sort of action when they will come in contact with your marketing messages. 

  • Learn to multi-task

When you are starting with your business venture you won’t be able to hire individuals for meeting different goals. Train yourself to multitask and handle things by your own as in starting profit margins are negligible. You have to fulfill different set of roles by yourself like marketing, managing sales or services, branding, labeling and so much more. 

  • Research about your competitions

             Identifying your competitions is a crucial part of any good marketing plan. One must always evaluate the strengths and weaknesses of their products and services. It also helps to identify industry trends in case you have missed any.

Business Tips

The most important thing of competitive research is that it will help to create a strategic plan for your business. This includes things like improving the quality of your product or services, improving pricing strategy and promotional strategy and so much more.

  • Identify new opportunities

After launching your business in the market, analyze new opportunities that you can grab to expand your business. But at the same time don’t get too much distracted with all the new opportunities coming in your way. It may lead to negative impact which may affect your future business plans. 

  • Host events

Hosting events even on a small scale can help you to know your customers and cab build relationships with them. Invite your existing customers and ask them to tag along their friends. 

It will help you to meet new clients and build relationships with them and will encourage them to refer your brand through word of mouth.

  •  Marketing

Marketing is the key to expand and grow the business. To ensure the growth, you must create a solid marketing plan. Today, marketing strategies have shifted to the internet and social media platforms and it is a much more easy and inexpensive way to reach the masses. 

One of the important aspects of marketing is creating brand identity for the business.

Also Read – Try watermelon cooler this summer season to build your immunity

Try watermelon cooler this summer season to build your immunity

By
Tanishk Tej
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0
Watermelon

Summer season calls for healthy and refreshing drinks. One of the most loved fruits in summers is watermelon due to its vibrant red color, high water content and the cooling effect. 

Watermelon helps to boost energy and is a rich source of minerals, vitamins and fibers which are essential to your body. Being rich in vitamin C watermelon boosts the immune system which is the need of the hour as we are fighting with the deadly virus.

Watermelon is easily available and preparing the cool watermelon drink is absolutely simple.  

Ingredients

1 bowl of watermelon

5-6 mint leaves

Black salt as per taste

½ teaspoon of black pepper powder

¼ cup of water

1 tablespoon of fresh lemon juice

How to make

Add watermelon cubes, mint leaves and freshly squished lemon juice in the blender till everything is mixed well. Strain the mixture in a strainer and add some black salt, black pepper and ice cubes. Chilled watermelon cooler is ready to serve. 

Best time to have 

The ideal time to consume cooling drinks like this is in the afternoon. You can consume fresh fruits drink daily, but it is better to change the fruits often so that your body will get a variety of nutrients and consuming the same taste every day won’t bother you.    

Benefits

Watermelon is rich in fibers, minerals, vitamins and antioxidants which are great for health. It also helps to maintain blood pressure, improves digestion system, reduces the risk of diabetes and cancer, also helps to keep your eyes healthy and most importantly it keeps anemia at bay.

Also Read – Easy growing vegetables at home in pots

Easy growing vegetables at home in pots

By
Tanishk Tej
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0
Kitchen Gardening

Kitchen Gardening Tips: Are you someone who is tired of buying inorganic and overpriced vegetables for meeting everyday needs?

If yes, then definitely you are not alone. If you wish to have freshly grown vegetables for your everyday meal then start growing these vegetables at your home in a few easy steps. 

All you need are some planters, potting soil, saplings and lots of patience. 

  • Chilies 

Red or green chili plants can be easily grown in pots just by sprinkling chili seeds in the airy soil which is well drained. Add a little bit of compost and give it a good mix. Do not over water the soil, just keep the soil moist. This plant requires direct sunlight to properly grow so place the pot accordingly at our home.  

In a few days, the seeds will germinate and you will see small leaves on the surface of the soil. Once the plant reaches about 8-10 inches in height, you will see small buds which will blossom in white flowers after 30-45 days later. The flower will fall off and you will see chilies growing in the plants. 

  • Tomato

Tomatoes are an essential part of a healthy diet owing to nutritional benefits and with just a few simple steps you will be able to grow juicy and firm tomatoes in no time. Tomatoes are very versatile and can be easily grown in a pot, just take tomato seeds and sow them in any type of garden soil except for heavy clay soil 3 to 4 inches deep. Seeds require very little watering till germination. Use a spray bottle to mist the seedling and to keep the top of the soil moist. 

After transplanting you will notice to see the fruit appears within 65 to 70 days.  

  • Garlic

Growing garlic in a pot is quite easy; take a container that is 8 to 10 inches deep. Now, take garlic bulbs and take some cloves out of it. Place this cloves on the soil surface, the pointed part of the clove above the soil surface, also make sure to maintain 4-6 inches gap between two cloves for healthy formation. Then fill the container with organic soil mixture and then place the pot where it can receive at least 6 hours of direct sunlight. 

If you provide proper sunlight, water and right soil you will observe in 7 to 10 days the fresh new garlic shots coming out. 

  •   Peas

Green peas are perfect vegetables to grow in pots at home as they are nutritious and contain a good amount of fiber and antioxidants. 

Kitchen Gardening

Soak pea seeds in water for 12-14 hours before sowing as it will help to germinate the seeds faster. Mix some compost in the soil before sowing the seeds and use a loamy and well drained pot. Plant the seeds 2 inches deep and at a distance of 1 to 2 inches. Green peas require an ample amount of moisture and direct sunlight of at least 5 to 6 hours. 

The time that green peas take to grow from planting to harvest is about 55 to 88 days. Pluck the peas when the pods are full and green color before peas turns dry and harden.

  • Cauliflower

Cauliflower is a shallow rooted plant and therefore does not require deep containers. Make sure to keep a distance of at least 15 inches between two plants so that they have enough space to grow. You can directly sow cauliflower seeds in a pot with moist soil. Cauliflower require fair amount of sunlight as well as cool weather. Choose a spot for planting that receives full sunlight and is not shaded by trees or tall grass. 

Time taken by cauliflower from planting to harvest varies from 85 days to 130 days if grown from seeds. If cauliflower is grown under good condition then its heads will develop till six to eight inches in diameter and it will be firm, compact and white.

Also Read – Tips to remove blackheads at home naturally

Kitchen Gardening, Kitchen Gardening, Kitchen Gardening

Tips to remove blackheads at home naturally

By
Tanishk Tej
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0
Blackheads

With everyone having long and busy schedules, we hardly get time to take care of our skin and get rid of dirt, germs, excess oil and dead skin cells. These results in clogged pores leading to various skin issues including blackheads, whiteheads, acnes, discoloration and so much more. 

Today we will share a few tips with you to get rid of blackheads naturally at home. If you are struggling with stubborn bumpy blackheads and want to get rid of them then try these tips. Blackheads are tiny raised surface on your skin which are caused when oil and sebum blocks the pores when skin is not properly cleaned. 

This problem is faced by many of us on a daily basis. Blackheads generally get accumulated on the nose, corner of the nose, cheeks, forehead and the chin area. 

Sometimes handling blackheads issues can be very painful. Never try to forcefully prick blackheads out of your skin as it will damage your skin and as a result you will see a permanent pore on the affected area. Always keep yourself hydrated as it will naturally help the skin to keep the potent oil block away. 

If you have excess blackheads on your face try these natural ways to get rid of them.

  • Take steaming

Steaming your skin is a very effective way to get rid of blackheads. The hot steam will open your pores, making the blackheads soft and easier to remove the blackheads from your face.

  • Baking soda

Baking soda naturally exfoliates the skin and helps to get rid of blackheads from the skin. Make a paste using baking soda and water and apply on the affected area. After 15 minutes, gently scrub the area and wash it off with water. Try this process twice a week to see the difference on your skin.

  • Lemon, salt and honey

Make a paste of lemony, salt and honey and apply on the blackheads. Lemon helps to cut the grease while salt will act as a non-abrasive scrub for your skin and honey will help to maintain the moisture skin and will kill the germs away.

blackheads

Keep the paste on your face for 15 minutes and wash it off with water. Apply this paste thrice in a week to see the result.

  • Egg white mask 

Egg white is known for skin tightening and is a very effective ingredient for blackhead removal. Egg white helps to shrink the pores and force blackheads to pop out of your skin. It is rich in nutrients which improves the skin texture and removes excess oil from the skin.

  • Tomato

Tomatoes are easily available in every household and are a rich source of vitamin C and A. Tomatoes absorb excess oil, shrink pores and help in skin brightening. Applying tomatoes on the face is especially advised for people having oily skin. Cut a few slices of tomato and rub the slice on your face, focusing more on the affected areas. Keep it for 10-15 minutes and wash it off with water. 

Also Read – Is it safe to go out for a walk now?

Is it safe to go out for a walk now?

By
Tanishk Tej
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0
lockdown (2)

As the condition of covid-19 continues to grim in India and in many states government has imposed a strict lockdown to ensure that the citizens remain safe at their home and do not break the protocol so that we can break the chain of the deadly virus. 

All the necessary activities are shut, gyms are closed and many people have this question in mind that is it safe to go out for a walk?

If you are also wondering the same, then we must tell you that experts suggest that it is better to stay at home and not to step out unless it is very essential.  If your health demands or your doctors have asked you to go out for a walk then only to step out otherwise practice indoor exercises to stay fit in these tough times. 

lockdown

If your doctor has advised you to go for a walk then only step out and do not forget to wear a double mask, face shield, gloves. When you step out for a walk in the park avoid touching metal objects and don’t sit on any benches. Keep your walks shorter and go out at that time when places and parks are not crowded. And as soon as you reach home, sanitize everything, wash your clothes and immediately take a shower.

The same implies if you are taking your pet outside for a walk even in your neighborhood.  

The expert’s advice that people should avoid stepping out unnecessarily as they will invite unnecessary troubles for themselves and for their family members as the situation is worsening with every day. One should remain indoors and should eat healthy and practice indoors exercises. Although, if people want they can use their balconies or terrace to exercise in fresh air but should strictly avoid stepping out.

Also Read – How to keep yourself busy during lockdown

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