Womens Health India March 2014

Fit is the New Sexy!
SHED
TWO
SIZES!
Flat, Toned Abs
Lean, Sexy Legs
Jiggle-Free Arms
Crazy
Good
Sex!
Tips to Electrify
Your Orgasm
Spring
Beauty
Lesson
Refresh Your Look
In Just Minutes
Body Confidence
March 2014 ` 100
12 New
WaysTo
Control
Cravings
What It Takes
To Get This Slim
And Happy
The Sleep Fix

Overnight
Success
Guaranteed!
Resize
Your
Thighs
Five-Minute
Fat Blasters
Get Buff
On A
Budget
March
2014
70
53
90
Features + Cover Stories
25
INDRANI DASGUPTA
Shows us how she scored

a hot body and that
dazzling smile
32
SPRING BEAUTY
LESSONS
Smart beauty swaps that

will refresh your look in
just minutes
39
RESIZE YOUR THIGHS

These five fat-blasting,
muscle-sculpting moves
take only five minutes
each
46
THE SLEEP FIX
Get quality zs by
improving your mattress
posture
70
12 NEW WAYS TO
CONTROL CRAVINGS
Silence tummy rumbles
with these strategies
80
CRAZY GOOD SEX
Yoga-inspired techniques
that can boost your
pleasure in bed
84
96
GET HEALTHY, BUFF

AND BEAUTIFUL ON
A BUDGET
Follow our secrets to

saving money at the gym,
pharmacy and supermarket
BOOST YOUR BODY

CONFIDENCE
102
90
Womens Health special

report on prejudices we
may not even know we
have and what we can do
about them
What you can do to

change the perception you
have about your body
/
YES, YOU CAN BE A

TRIATHLETE
Score a lean body while
minimising risk of injury
BIAS
108
SPRING FORWARD
How to wear the hottest

trends of the season
On Our Cover
Indrani Dasgupta photographed by Tarun Vishwa
Styling and sourcing: Akshita Sekhri with Manavi Siddhanti; Make-up and Hair: Anu Kaushik; Art Direction: Sadhana Moolchandani;
Cover Design: Dushyant Joshi; Top: Bysi; Shorts: United Colors of Benetton; Accessories: Indranis own
Mens health
Digital Magazine
on sale now!
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anD an exclusive 32-page
gyM-free Muscle guiDe
Now available on iPad, iPhone,NOW!

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for all other devices, visit www. menshealthindia.com/digitalmagazine
March
2014
62
Style+Beauty
29
TAKE COMFORT
Slimmed-down versions of
your fave feel-good meals
AGE-PROOF
YOUR SMILE
Scale Down
35
YOU LOSE YOU WIN
Teeth dont lie. Tricks for

turning back the clock
72
A 23-year-old loses 20 kg and

inspires her friends too
LOOKING MIGHTY VINE

Vineyard-inspired spa
treatments to get glowing
36
73
A 1,500-calorie eating plan

with health perks and treats!
Get these beauty products in

your kitty
74
Zucchini and Eggplant

Uyghur Kebab
76
PETAL POWER
This healthy liquid gold can

boost your immunity
Get-Fit Tricks
Love + Life
77
T-SHIRT READY
FLAT BELLY
Spat-resolving tricks that

boost your bond
Healthy Dose
45
YOUR BODY ONPMS
Craving unhealthy food? The

physiological reasons why
50
83
Functional and cute
HOW TO DO ONE THING

AT A TIME
LEARN TO FIGHT RIGHT
Get a leaner, tighter waist...

pronto!
BAG TO THE GYM
ABS DIET: OLIVE OIL
Spring-inspired accessories
that youll love
44
QUICK RECIPE
Fashion Feed
43
FLAT BELLY DAY
PRODUCT WISE
38
25
MS CONGENIALITY
Steal Indrani Dasguptas

secret to long-lasting success
Zara dress,
Zariin pendant
5 JUICY QUESTIONS
FOR
Actor Nawazuddin Siddiqui
86
GIRL MEETS WORLD
Joining the Couch-to-6K

programme changed her life
89
HOW TO PART
DARK CLOUDS
Look on the bright side
Ways to stop multitasking and

be more efficient
Eat Smart
53
LA DULCE VEGGIE
Fruit isnt the only dessertworthy produce
58
GO WITH THE GRAIN
Fibre may just be your shortcut

to weight loss
IN EVERY ISSUE
14 ADVISORS Indispensable expert

tips 15 ASK WH Build your confidence,
plus other need-to-know answers
18 SCOOP! Breakthroughs in health,
nutrition, beauty, weightloss, fitness
and more 117 SINGULARITY The single
girls guide to life 118 FUNDAMENTALS
Your guide to music, movies and lots of
masala 122 LETTER TO MY YOUNGER
SELF with Naina Lal Kidwai
Fit Is The New Sexy
VOLUME 2 NUMBER 10
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EDITOR-IN-CHIEF
n Published and distributed monthly by Living
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LETTER FROM THE EDITOR
Spring Forward!
Sanghamitra Chakraborty
Editorial Director
Follow me on Twitter!
@thesanghamitra
12
MARCH 2014
TIME FOR
A CHANGE
IF YOU HAVE...
3 SECONDS
Look in the mirror and
say something positive
about your body. 6 Ways
to Boost Your Body
Confidence, p 84.
3 MINUTES
Do two to three drop sets,
with a total of 12 to 24
reps. Fitness Scoop, p 18.
30 MINUTES
Embrace silence and
indulge in some me-time.
Research shows that
meditation significantly
reduces stress. How to Do
One Thing at a Time, p 50.
3 DAYS
Fix your snacking habit
to slash calories and
drop kilos. Lose Your
Appetite, p 70.
GET OUR
DIGITAL
EDITION!
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PHOTOGR APH: SUSHANT SACHDEVA; HAIR & MAKE-UP: ASHIMA K APOOR
Guys know all about positive spins. My friend D would

come home after his exams like he was the king of
the world and proclaim everything went super well.
Im getting used to being a topper, hed say flashing
a million-dollar smile. After the results, hed get a
big talking-to from his mum and went around with a
hangdog expression: his grades were not as good as
expected. Why do you do this, I asked him one year.
Whats the point of getting a dressing down twice:
after the exams and the reports? he winked. You
girls are silly, always say youve done well: it doesnt have
to be true!
Listening to my girlfriends talk, I think that we are
the champions of negative self-talk. Somehow we think
its impolite not to run ourselves down when friends
gather. If in school and college its about being the least
prepared (and then secretly doing question papers for
the past 200 years!), as young women its about our
body. If A says, I hate my thighs, B will interject with A,
But babe, I could feed a whole party with this, pointing
at her slightly full arm. C, of course, will be perennially
depressed about her weight and say, You guys chat, Im too busy being fat.
I have not only assumed such talk to be harmless banter, but have been guilty of being part of
similar conversations with my friends thinking theyre funny. But I was startled to read how experts
view it. When battling body image issues, our perception of the way we look hinges on our friends
body concerns, it seems. Researchers at the Indira Gandhi Medical College and Research Institute at
Puducherry suggest that peer opinion makes women more vulnerable to comments that percolate
daily conversations. The more we make negative references to the way we look, the more it erodes our
sense of self.
As smart women of the world we, of course, know that our self-esteem springs from what we do
and stand for rather than the way we look. Yet, too many times an intelligent, successful woman lets
negative self-talk and body issues erode her confidence.
This issue of Womens Health is all about reclaiming that space. The theme running through the
issue is Love Yourself, Love Your Body. Start with 6 Ways to Boost Body Confidence (p 84), go on to
Tiny Tweaks, Big Results (p 32), then Get Healthy, Buff and Beautiful on a Budget (p 96) and Lose Your
Appetite (p 70)and see the difference it makes to the way you look at yourself.
Amongst other features, I especially recommend our special report on Bias (p 102) that seeks to
understand where it springs from, in the backdrop of the recent racial violence in Delhi. And, Spring
Forward (p 108) heralds the coming of the season of colour and mellow sunshine.
Seep it all in my lovelies, and let spring fever set in!
GET MORE WH
FORM IV
Place of Publication : New Delhi
Periodicity of
its Publication
: Monthly
Printers Name
: Mala Sekhri
Nationality
Address
: Indian
: K9, Connaught
Circus, New
Delhi110 001
Publishers Name
: Mala Sekhri
Nationality
: Indian
Address
: K9, Connaught
Circus, New
Delhi 110 001
Each year CanSupport organises a walk to spread awareness

about cancer, honour survivors and raise money for the cause.
WH was at the event.
Editors Name
: Sanghamitra
Chakraborty
Nationality
: Indian
On the morning of February 4, 2014, team

WH and Prevention, the health magazines
from the India Today group, gathered
at India Gate for the seventh annual
CanSupport Walk for Life. The walkathon,
which also had a running component, was
flagged off by Anjum Chopra, the former
Address
: K9, Connaught
Circus, New
Delhi 110 001
Teams WH & Prevention

with the ladies from the
Couch-to-6 k programme
The Walk Of Life
captain of the Indian womens cricket

team. This years event saw over 8,000
people attend, amidst the heartening
presence of cancer survivors. A band
played inspirational music to motivate the
participants. CanSupport is a pioneer in
the field of palliative care.
Names and Addresses of individuals

who own the newspaper and partners
or shareholders holding more than
one percent of the total capital:
Owner: M/s. Living Media India
Limited, K9, Connaught Circus,
New Delhi 110 001.
WE POKED
YOU TO
ASK
1/ Whats your
perfect pre-workout snack?
Apples and natural
peanut butter.
Jia Singh
2/ Why do you
like to exercise?
Exercise gives me
energy and makes
me feel good
throughout
the day.
WH India is on
Pinterest. Get a
delicious slice
of the mag,
with recipes,
workouts, fashion
and beauty tips.
pinterest.com/
womenshealthind
A short morning
workout helps me
to shake off the
slumber.
Anshumali Singh
3/ Would you be
with a cheating
partner?
Once a cheater
always a cheater!
Kathi Dani
4/ Its the weekend! What helps

you relax?
Go for a mani-pedi,
and treat myself to
a DIY spa.
Follow us
@womenshealthInd
on Twitter. Get
the latest tips and
tricks in easy-todigest bites. Keep
fit, get healthy,
eat right and stay
stylish with us!
2,70,0 0
Julyana Gomes
Indrajarao Surya
THANK
YOU
READERS!
FACEBOOK
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HEALTH
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I, Mala Sekhri, hereby declare that the
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Date: 1st March, 2014
Mala Sekhri
Signature of Publisher
MARCH 2014
13
ADVISORS
THE MENTAL HEALTH EXPERT

Aparna Samuel
Balasundaram
This psychotherapist
tells us how to
develop a positive
body image
in 6 Ways to
Boost Your Body
Confidence (p 84).
WH ADVISORY BOARD
CARDIOLOGY
DR DEVI PRASAD SHETTY

Chairman, Narayana
Hrudayalaya, Bengaluru,
and Asia Heart
Foundation, Kolkata. He is
a renowned cardiologist
who has pioneered many
complex heart surgeries
and is the recipient of
several awards including
the Padma Shri,
Dr BC Roy award and
recently, the Padma
Bhushan.
DERMATOLOGY
DR VARUN KATYAL
Consultant dermatologist
and cosmetologist at The
Skin Centre, New Delhi.
He is one of the few in
India to have successfully
completed a certification
in anti-ageing medicine.
EXERCISE SCIENCE
HOW I
BUILD A
POSITIVE
OUTLOOK
SELF-BELIEF
I focus on the
difference I
make in other
peoples lives,
rather than
deriving my
identity from
an external
locus (my
skills, talents,
looks).
WHAT I DO TO LOOK GOOD

FOCUS RIGHT
I accentuate my positive
featuresmy eyes. I have
identified colours that work
for me and use this to my
advantage.
DR PUSHPINDER BAJAJ
An established expert in
the management of sports
injuries, arthroscopic
surgery of the knee
and shoulder and joint
replacement surgery. He
runs his own clinic and is
also a visiting consultant
to various private
hospitals in New Delhi.
FITNESS
LEENA MOGRE
A celebrity fitness trainer
and founder of Leena
Mogres Fitness. She
formulated and launched
Indias first training
academyLM the Fitness
Academy, Mumbai.
GASTROENTEROLOGY
DR RANDHIR SUD
Chairman, Institute of
Digestive & Hepatobiliary
Sciences, Medanta
Medicity, Gurgaon. His
expertise lies in gastrointestinal endoscopy,
gastrointestinal cancers,
hepatic diseases, for
which he has also been
awarded the Padma Shri.
GYNAECOLOGY
DR KIRAN COELHO
Senior practising obstetrician and gynae for over
25 years. She is currently
honorary senior consultant, ob-gyn, Holy Family
Hospital and coordinator of the department of
obstetrics and gynaecology, Lilavati Hospital and
Research Center, Mumbai.
She has also co-authored
Creative Love.
DR URVASHI PRASAD JHA
Director, department of
gynaecology, Minimal
Natural Access and
Gynae Cancer Surgery
(MNAGCS) and Gynae
Robotic Surgery (GRS) at
Fortis Flt Lt Rajan Dhall

Hospital, New Delhi. She
is also the governing
council member of Indian
College of Obstetricians &
Gynaecologists.
INTERNAL MEDICINE &

ENDOCRINOLOGY
DR USHA SRIRAM
An endocrinologist and
internal medicine expert.
She has been practising endocrinology for
25 years in the United
States and in India. She is
also the founder director
of Associates in Clinical
Endocrinology Education
and Research (ACEER)
which has trained many
successful endocrinologists, internists and
scientists.
MENTAL HEALTH
DR SENTHIL REDDI
Assistant professor,
department of psychiatry,
coordinator-Emergency
Psychiatry and Acute
Care (EPAC) Services,
NIMHANS, Bengaluru.
DR VIJAY NAGASWAMI
A Chennai-based psychiatrist and psychotherapist
with a focus on personal
relationships. He has
authored Courtship and
Marriage: A Guide for
Indian Couples and 3s a
Crowd: Understanding
and Surviving Infidelity.
NUTRITION
DR REKHA SHARMA
President, Indian Dietetic
Association, director, Clinical Nutrition &
Dietetics Diabetes
Foundation, (INDIA) and
chief dietician, Medanta
Medicity, Gurgaon.
ONCOLOGY
DR RAJENDRA KERKAR
Prof and in-charge,
department of
gynaecological oncology,
Tata Memorial Hospital,
Mumbai.
ORTHOPAEDICS
DR H S CHHABRA
Chief of spine service at
the Indian Spinal Injuries
Centre, New Delhi, and
chairman, Education
Committee
of International Spinal
Cord Society.
YOGA
NIVEDITA JOSHI
Skilled yoga teacher,
Iyengar Yoga Centre
Yogakshema, Delhi.
She has trained at
Ramamani Iyengar
Memorial Yoga Institute,
Pune. She is also a trained
microbiologist.
two-second
Life Changers
Toss it
An essential
step in taking care of
yourself is
using the right
products and
ensuring that
you replace
them before
they damage your skin.
Watch out for
signs that tell
that the product is past
its prime: it
smells bad or
funny, it separates, the texture or colour
has changed,
you can see
black spots or
fuzzy growth.
Dr Varun Katyal
Nothin
Harsh
Be honest
and fair
about your
strengths and
weaknesses
and then
accordingly
set a positive
goal to
improve.
Set small
achievable
goals, such
as getting
fit instead
of reducing
your weight
to a certain
digit or eating
healthy,
instead of
a goal that
deprives you
of food.
Dr Senthil Reddi
SHUT TERSTOCK /INDIAPIC TURE
Tips Our Experts

Giveand Follow
ASK WOMENS HEALTH /
We have the answers!
What
are some
alternatives
to protein
bars that I
can stick in
my gym bag?
Sarina Kumar, on email
It is a myth that protein bars are the

best food sources to carry to
the gym. When we exercise, the
body utilises glucose, which is
derived from carbohydrates. So
replenish carbohydrates as well as
protein (to repair muscle), says
Neelanjana Singh, New Delhibased nutritionist. It is a good
idea to carry a bottle of chocolate
milkshake or even buttermilk,
rather than a protein bar. A
milkshake provides potassium,
carbohydrates and B vitamins,
which are the nutrients lost
during exercise, she adds. Some
other options are a wholegrain or
multigrain sandwich with almond
or peanut butter or banana-nut
bread made with wholewheat.
Sip some
musclehealing
juice.
15
Ask the Guy Next Door

Does streaking or dying hair lead to
premature greying?
Jamal Shaikh
Kalpana, New Delhi
Its a myth that hair dye leads to greying. Vit B12, copper or iodine deficiency,
smoking and even stress can cause
premature greys, says Dr Jaishree
Sharad, Mumbai-based dermatologist.
Genetics and auto-immune conditions
such as hypothyroidism and a pituitary hormone imbalance can also be
the culprit, she says.
Are collagen drinks skin boosters?
Babita, Hyderabad
Nothing can replace nutrition from

food. But if your dietary requirements
are not met, a multi-vitamin and
mineral supplement can benefit not
just your skin but overall health, says
Mumbai-based nutritionist Naini
Setalvad. Collagen is a protein, which
is not specifically utilised for skin or
hair health, adds Setalvad. Brightly
coloured fruits and vegetables contain
lycopene, a powerful anti-oxidant.
They help in preventing collagen
degeneration, says Dr Honey Tondon,
dietician, Columbia Asia Hospital,
Gurgaon. A pill or powder is not a
magic potion. Products often marketed
as collagen drinks may in fact just be
multi-vitamin supplements, so do read
the ingredients carefully.
Is it cool to outright
ask my guy to go down
on me?
him to descend. Still not

working? Id like you to
do that to me, tell him in
a sexy tone and hell know
what you want.
Whats the best way

to introduce my
boyfriend to one of
my exes?
Maya, on email
Yes, if hes slacking in

that area, you canand
shouldlet him know
what you want. But if you
dont feel comfortable
simply blurting out the
request, go down on him
for a few minutes, then
return to eye level before
he goes over the edge.
Hell likely return the
favour. If not, move his
hand between your legs,
tilt your head back, and
arch your spine to create
a downward slope for
Damini, Bengaluru
If you bump into your ex

randomly, just say hello
in passing and fill your
guy in later. But if your
ex-boyfriend is part of
your social circle, give
your man a casual headsup, so he wont feel blindsided. When the time
comes, present the ex
to your boyfriendnot
the other way around
and if the guys have
anything in common
(other than you), mention it. (Ex-boyfriend)
is a big Arsenal fan too.
Hopefully, your boyfriend

will pick up the conversation. If he doesnt, tell
your ex, Well, it was
good to see you, and walk
away with your man.
TV in the bedroom: a
good or bad idea?
Vinisha, Mumbai
When Mens Health

readers write in with
problems about office
email invading the
bedroom via their
smartphones, I always
tell them this: unless
you dont have other
equipment that works,
leave your gadgets out of
the bedroom. The same
rule applies to television.
Italian researchers
have found that TV in
the bedroom can cut
sack sessions in half for
married couples, so keep
it out! Period.
HOW SAFE
IS IT?
BPA (Bisphenol A)
16
MARCH 2014
Show him
how and
hell follow.
Opinions vary greatly about the

health effects of BPA. USFDA
has banned use of BPA in
baby products. Theoretically, BPA may cause changes
in the prostate, breasts, testis
and brain structure, says
Dr Richa Chaturvedi, consultant diabetologist and endocrinologist, PSRI Hospital, New
Delhi. As far as possible, stick to
food and water containers that
are labelled BPA-free and avoid
heating food in regular plastic
containers.
Email Us >
Send your questions to the Guy Next Door at womenshealth@intoday.com
FITNESS
SCOOP!
RHYTHM IS
GONNA GET
YOU
Need additional support

to stay entertained while
running? When music
just doesnt cut it, try an
audio book. Austrian
fitness app Runtastic
(available on all
platforms) has
introduced a storyrunning feature. The
stories are designed to
help motivate and
distract you from too
tired, stop now thoughts
while running. The
stories create a natural
sense of urgency by
using you as the main
character, with others
chasing, and so, in a
sense, compelling you to
run. Plus, with all the
action, youre sure to
forget your own
tiredness. Sounds like its
time for an upgrade from
boring old playlists!
18
MARCH 2014
30
PERCENTAGE OF WORKOUT TIME THAT GYM-GOERS
SPEND LOOKING FOR MUSIC AND CHATTING. MAXIMISE
THE MINUTES BY MOVING DURING CONVOS AND
SETTING A PLAYLIST IN ADVANCE.
Source: Harpers Fitness survey
WHAT IS IT?
QUICK & EASY
No longer can you cite No time to

exercise as an excuse. Pete McCall, MS, an
ACE-certified personal trainer, suggests
these five tools that can help you get the
most out of a short workout.
AMRAP: Total-body workout with four to six compound exercises. Set a rep goal for each exercise
or do AMRAP (as many reps as possible). Great for
TRX or kettlebell workouts.
Drop Sets: For machine exercises, the maximum
weight that you can lift. Do as many reps in proper
form. Aim for two to three drop sets, with a total of
12 to 24 reps.
Tabata-style Intervals: Plan 3 cycles of 8 reps
each. 1st cycle: upper and lower body exercises;
2nd cycle: lower body plyometric exercises; 3rd
cycle: upper body push and pull exercises. Aim
to complete each cycle in 4 minutes with 2 to 3
minutes active rest.
Bodyweight Circuits: Do it anytime, anywhere.
Three-Machine Cardio Workout: Use any three for
8 to 12 minutes each.
beta-defensin 2 \ bey-
tuh dih-fen-sin too \ n. Immune

system compounds in your saliva
that break down germs. After just
one 90-minute yoga session, study
participants had elevated levels in
their spit. A regular practice may
help you ward off infections.
Source: European Journal of Applied Physiology
FANTASY
RUN
Fun at your fingertips

COSMOPOLITAN now available on iPad, iPhone, Android, Kindle, PC and Mac.
Grab your Digital Edition.

TAP TO
DOWNLOAD
Available on the
App Store
www.cosmopolitan.in/digitalmagazine
BEAUTY
SCOOP!
BURN
OUT
Skin Safe
Worried about
Holi skin?
Herbal beauty
expert Suparna
Trikha, New
Delhi, suggests
you oil your face
and body, then
apply sunscreen
(minimum 40
SPF) to save it
from the harmful
effects of colour.
Heres her DIY
Holi clean-up:
Combine 3 Tbsp
almond powder,
4 tsp sandalwood
powder, 3 Tbsp
rice powder, 1
cup oatmeal, 3
Tbsp olive oil, 1
tsp sandalwood
oil, a handful
of rose petals
with some milk
and blend to a
smooth paste.
Keep the mix in a
terracotta vessel
to scrub away the
colours.
ORANGE JUICED
PERCENTAGE OF WOMEN WHO SAY THEY WOULD MIX NAIL

POLISHES TO CREATE A CUSTOM COLOUR. TRY A PINK
BASE UNDER WHITE OR USE GLITTER ON SOLID COLOURS,
SAYS CHANDNI SINGH, NEW DELHI-BASED MAKE-UP ARTIST.
Source: Personal beauty website Poshly.com
20
MARCH 2014
Orange make-up? Sounds tacky, but not if

you pick up the right shade. Fair tones look
great in apricot (try NYX Powder Blush
in Cinnamon, `394). Darker skin tones
look pretty with a bright tangerine lip or
bronze-orange cheek (try Nars Blush in
Taj Mahal, `1,800 and Rouge Dior Lipstick
in Rendezvous, `2,150). Orange-coloured
concealer also covers up dark circles and
brightens the undereye area.
TOP: SHUT TERSTOCK /INDIAPIC TURE
After a big botanical beauty brand got

sued in the US for
making tall anti-cellulite claims, WH dug
deeper to find out
what really works.
Caffeine (present in
anti-cellulite lotions)
does not help despite
its diuretic properties
as it is not absorbed
in the deepest layers, says Mumbaibased dermatologist
Dr Apratim Goel. But
dietary changes help:
Green and purple
foods like grapes
and avocado have
anti-oxidants that fire
metabolism and burn
fat. The Vitamin C
present also works as
it restricts the formation of subcutaneous
fat, responsible for
cellulite, adds Goel.
THIS JUST IN
NUTRITION
SUGAR
SHOCK
SCOOP!
THIS JUST IN
Catch
More Ds
Vit D intake
may reduce
Sour news for
grogginess
your sweet tooth:
during the
day, reports
female mice
the Journal of
that were put on
Clinical Sleep
Medicine.
a diet in which
Researchers
25 per cent of
found that low
blood levels
the calories came
of Vit D were
from added sugar
linked to higher
rates of daytime
(a percentage
sleepiness.
Low levels of
considered safe
the vitamin
for humans)
are associated
with physical
died at twice the
discomfort,
rate of those that
which may
disrupt sleep;
didnt consume
and D levels that
the sweet stuff,
are chronically
low are tied
reports Nature
to increased
Communications.
inflammation,
which could
This indicates
directly cause
sleepiness, says
that a sugar
study author
calorie has
David McCarty,
MD. Ensure you
different
get enough Vit D
health effects
(the RDA is about
400 IU) by
than other kinds
including
of calories,
30 minutes
of daytime
says study author
physical activity,
James Ruff, Ph.D.,
outdoors, says
Rupali Dutta, a
of the University
New Delhi-based
nutritionist.
of Utah. His
Other good
advice? Keep the
sources: fortified
milk, salmon
amount of added
and shiitake
sugar in your
mushrooms.
diet to about six
Source: ConsumerLab.com
teaspoons per
WHAT IS IT?
daythats less
than the amount Pter-o-stil-bene \ ter-o-stil-been \ n. A natural compound in
grapes and berries that may help your heart. People who popped a
in one can of
supplement with the highest doses of the compound averaged a seven point
regular soda.
drop in blood pressure compared with those who took a placebo.
31
PERCENTAGE OF OMEGA-3 SUPPLEMENTS THAT FAILED

TESTS FOR CONTAMINATION, FATTY-ACID QUANTITIES OR
FRESHNESS. (VISIT CONSUMERLAB.COM TO SEE WHICH
PILLS PASSED THE TEST.)
Source: The American Heart Associations Council for High Blood Pressure Research (HBPR) 2012
MARCH 2014
21
WEIGHT LOSS
BITESIZE TO
DOWNSIZE
Stack Your
Day
Dawn beats dusk:

a study in the journal Obesity found
that women who
ate a 700-calorie
breakfast and
200-calorie dinner shed more
than twice as
much weight over
12 weeks as those
whose meal sizes
were reversed.
Your body clock is
linked to hormone
dips that rev metabolism in the
morning and leave
it sluggish at
night, says study
author Daniela
Jakubowicz, MD.
If you work the
night shift, focus
on your total energy expenditure.
Have your highcalorie meals later
in the day when
you are active, as
your body will utilise it for energy,
suggests Pooja
Makhija, Mumbaibased celebrity
nutritionist.
22
New research shows

that small portions of
snack foods quell cravings as well as larger
ones do. Study participants received either a
few bites of chocolate,
pie or chips, or a serving
five to 10 times larger.
Afterward, both groups
saw the same drop in
hunger. Our stomachs
are poor at counting
unless were really
hungry, says Brian
Wansink, Ph.D., director
of the Food and Brand
Lab at Cornell University.
Divvy out a single portion of a tempting treat,
and if youre itching for
more, wait 15 minutes
and then see if you
still want it.
/
MARCH 2014
The
smaller
the better?
329
AVERAGE NUMBER OF EXTRA CALORIES WOMEN
ATE AFTER SLEEPING ABOUT FOUR HOURS PER NIGHT, COMPARED
WITH NEARLY EIGHT HOURS.
Source: New York Obesity Research Center
Add-Ons Add Up
Even if you avoid the
obvious topping traps
(hello, fried wontons),
pile all of these onto
your otherwise healthy
salad and youll add
more than 600 calories.
Raisins
cup =
130 calories
Feta
Cheese
cup =
99 calories
Sunflower
Seeds
cup =
102 calories
French
Dressing
1 cup =
286 calories
THIS JUST IN
SCOOP!
HEALTH
SCOOP!
Break the
habit now.
QUIT IT!
Looking to stop
smoking? The
American Cancer
Society recommends
that you pick a quit
day. No better day
than March 12, No
Smoking Day. The
first step is to want
to drop the habit,
says Dr Sandeep
Budhiraja, the
New Delhi-based
director of theMax
Institute of Internal
Medicine, who
runs a smoking
cessation clinic. Ask
a doc for help. A
mix of counselling
and medication
will take care of
the urge to smoke,
the withdrawal
symptoms and the
craving, he says.
0.8
THIS JUST IN
Hot Not
NUMBER OF
DENTISTS
PER 10,000
PEOPLE IN
INDIA.
The mistaken
belief that hot
water increases
the efficacy of
hand washing is
leading to
irritated skin
and unnecessary energy
expenditure,
according to
the researchers
from Vanderbilt University. While
very hot water
can kill germs,
the temperature needed
to do so would
scald skin.
When hands
are scrubbed,
rinsed, and
dried properly,
cooler water reduces bacteria
as well as hotter water.
Source: WHO
WHAT IS IT?
Bikini bridge/ An
unhealthy fad glorifying

the gap between the lower
abdomen and bikini bottomonly the hip bones
support the fabric. You
have to be really underweight to achieve this,
have a very low BMI and
poor nourishment, says
Dr Divya Parasher, psychologist, New Delhi. Its
pressure on people struggling with body image.
MARCH 2014
23
SEX
SCOOP!
SHORT ANSWER
The form of contact that may aid you

in sizing up a potential mate. Recent
research in the journal Human Nature
suggests that smooching helps you assess
the genetic quality of a partner through
taste or smell. Pucker up!
PERCENTAGE DECREASE IN
SPERM COUNT OF MEN WHO
WATCH 20 OR MORE HOURS
OF TV A WEEK, COMPARED
WITH THOSE WHO DONT
WATCH TV AT ALL.
Source: British Journal of
Sports Medicine
24
HARD DAY
How do men feel
when their partner
doesnt orgasm?
Dissatisfied, as
per research published in the Journal
of Sex Research.
Participants in a study
agreed that their own
orgasm was important. The majority
also stated that if
their female partner
reached orgasm it was
one of the most satisfying experiences. If
their partner did not,
men felt inadequate,
especially when in a
relationship. When
female orgasm was
not achieved, partners were even more
driven to make
it happen during
subsequent encounters. Men did
not mind if their
partners employed
self-stimulation.
MARCH 2014
Eyes (Dont) Have It
Mad at your man? Dont shoot

him daggers; just tell him youre
angry. Research in the journal
PLOS ONE had men look at images of both mens and womens
eyes and guess what they were
feeling. Guys had twice as much
difficulty reading female emotions as they did their own genders. Why? Study author Boris
Schiffer, Ph.D., a professor of forensic psychiatry at the University of Duisburg-Essen in
Germany, says its possibly due to
evolution. Men in hunting and
territory fights had to be able to
predict the intentions of their
male rivals, he says.
Kissing
THIS JUST IN
Cover
Exclusive
Ms Congeniality
Considering
shes a rice-andpotatoes sort of
girl, its a wonder
that Indrani
Dasgupta stays
so slim. Her long
neck and lovely
skin are in her
genes, she says,
while the
confidence in her
stride comes
from within and
shines through.
By Sunalini Mathew
Photographs
Tarun Vishwa
Art Direction
Sadhana
Moolchandani
ZARA dress;
ZARIIN earrings
If I was ever
asked to create
a prototype
Barbie, with
the caveat that
she be real, I
would make her
in the likeness
of Indrani
Dasgupta. Not
just because she
turned up for
the interview in
a pair of jeans,
a raw sienna
biker jacket
and walking
shoes, but also
because she
came bang
on time, sans
make-up, talked
straight and
was actually
interested
in having a
conversation,
not just doing
an interview.
Its possible though, that it was
the hair that did it for me
tight black curls unwound into
flyaway ends. I secretly
wondered whether she
combed itever, whether she
could comb it, and if she did,
did it just spring back, or was
her hair carefully groomed to
appear casual, irregular.
Its one of the things that
has actually worked in her
favour, she tells me, this
irregularity. The fact that
photographers like Prabhuddha Dasgupta and Tarun
Vishwa found something
intriguing about the way she
looked. So the tall-ness, the
not-so-fair-ness, yes, the hair,
all of it actually set her apart
26
from other models. There

was this one music video I did
for Euphoria, called Phir
Dhoom, where they had me in
straight hair, but other than
that, shes simply played
herself. Ive lucked out! she
laughs.
Plain and simple
Indranis life started out in

Muscat, in a nerdy Bengali
family (they play Scrabble by
way of family funand theyre
competitive!) where good
grades were a priority, just as
discipline was. If we missed
the bus, we had to figure out
how to get to school on our
own, she says, of herself and
her two brothers, six and
seven and a half years older.
Not surprisingly, that had a
backlash when I figured I
didnt have to do it later in
life. So shed casually leave 15
minutes late for the airport,
until it bombed a couple of
times and I realised its better
to have a plan than notat
least as far as time goes!
In her final year of school,
she moved from the close-knit
everyone-knows-your-name
community abroad to the
who-are-you vastness of Delhi
Public School in the Capital.
The contrasting schooling
styles was a little more than
what I could cope with the first
couple of months. She did get
over the culture shock, going
on to graduate from Miranda
House (when she started
working) and then JNU, for
postgrad in economics. In a
sense, it kept me balanced
the stark difference between
what classmates called
rightist, capitalist stuff and the
universitys leftist leanings.
Into the groove
Its fairly clear then, that shes

always treated modelling as a
job and not got lost in its
promise of bigger things
money or fame. Modelling
MARCH 2014
happened by chance, so the

first five years I knew it was
something I was doing on the
side. She did get movie offers,
but I just didnt want to go
down that road, she shrugs.
Neither did she want to
endorse a fairness brand,
because she simply did not
believe in the philosophy.
Its not only about the
choice of work though; its also
about being with people youre
comfortable working with.
Its important to enjoy the
ride, not just the destination.
She has consciously chosen
the people she has worked
with. Its a job, and its tough,
so its good to be in a team
thats committed to the same
vision, the same dreamsthe
results are always better. So
shes done assignments, like
last years GQ shoot (a first for
her in terms of skin show),
where the only reason she did
it was because she knew and
liked working with the team
that was putting it together.
Fashion shows are like a
party, especially when you
travel in a big group. But
advertising is what Ive
enjoyed mostits a different
energy and the processdoing
the shoot, waiting for the
photosyou just get more
involved in it. And your
relationships go a little
beyond the job at hand:
chances are youll shoot with
the team more often. So Ive
beauty, skin and lifestyle
brands. Her best known
campaign for Lakm went on
for 10 years.
When she came for a
breakfast meeting, which was
a sort of audition, I remember
she came in jeans and a
T-shirt, says Anil Chopra,
former CEO and MD, Lakm
Lever Ltd. What was special
about her was that she was
engaging and lively. There
was a brightness, a spark, and
an energy about her. What
contributed to her longevity
and versatility though, was the
fact that she took the effort to

understand the brand and the
script. It is this intelligence
that has only made her more
confident, more expressive,
over the years, he says.
We shot for Lakm three
times a year, so there always
had to be something new. The
challenge of doing something
different each time was
amazing, says Indrani.
Mixing it up
It is this quest for newness, for

a switch-up, that she enjoys.
Its the reason she tried TV.
I try to be mindful of shifting
from what Im used to. Right
now, I am reading Indian
philosophers. Its going very
slowly, but Im determined to
get through these three books
that a friend has given me.
Plus, I am really enjoying
Farewell Song, a translation
from Tagores original.
Then theres working out.
In school, Indrani did track
and field and played sport.
Having two brothers, there
were a lot of games to be
playedcricket, badminton,
footballI would be told go
field on the boundary. Its
obviously paid off!
Recently she tried squash:
When I actually saw other
people playing it, I thought
Oh thats how its playedthe
ball is not mostly on the
ground! (Her brother always
did tell her to have a sense of
humour). Shes also been
doing Pilates and has tried
spinning. Plus, her trainer
would put her through a
mish-mash of things: weight
training, kick boxing, martial
arts, yoga, cardio. When
youre fit, your body performs
better, and youre confident
and happy. In a sense, youre
on top of your game, she says.
Wardrobe
Staples
That Work
A great pair of
well-fitted
jeans
A dinner
jacket
A dress
in red or hot
pink
Shoes that
you can take
anywhere in
the world
A watch
ZARA dress;
KAZO necklace
You also develop discipline

and the ability to conquer your
mind. Shes a believer in
meditation, because you
need to be in the moment
make every moment count.
Danceshe learnt Kathak
she believes, helps you do this.
One of the things that
Indrani has tried and loved is
scuba diving that she picked
up in the Andamansshes
licensed as an advanced diver
(she can dive upto 30 metres
and has done a few diving
holidays too). Shes a beach
girl, with warm memories of
the pristine Oman beaches.
Fun and laughter
At home, Indrani will

probably have on one of her
mums home-made DIY face
packs (almond paste and milk
or yoghurt, salt and grated
cucumber). She begins the day
with all things healthy (so my
conscience is clear!): juice,
eggs or cereal and milk, fruit,
nuts. Through the day I eat
everythingdal, rice,
something fried. Potatoes are
a weakness: she will try and go
without them for upto three
months at a time. With rice,
its moderation and balance.
Food is a big part of my home
and I have grown up with
certain flavours that I
continue to eat. I indulge just
one or two days a week.
When shes going out at
night, she makes sure to eat
something before she leaves.
I usually grab whats in the
fridge, so its easya sandwich,
soup or dal. Lucky for her,
shes not a candy-soda girl, nor
is she big on anything
artificially flavoured
(growing up, my parents
never had any at home). And
the only sweets she likes are
the Bengali nolen gur sandesh
and of course, chocolate.
Its a treat shell share with
her 6-year-old niece (her
nephew is just a few months
old). That, and the crazy, black
curls that the little girl has got
from her doting auntwe
bond over hair. n
28
9 Beauty
Must-Dos
She loves the smell of

Niveait reminds her
of childhood. Besides
that, heres what shes
picked up, beautywise, over the years.
1. Find the make-up
remover that suits your
skin. Baby oil is the
best, but its a longdrawn-out process, as
you need to wash it off
with soap and water.
2. Start using an
eye creamthe
earlier the better.
3. Use a skin sunscreen
(SPF 30 for everyday
wear; SPF 50 for the
beach). She uses
Neutrogena.
4. Try an eyelash curler.
It opens up your eyes
and you may not even
need mascara.
5. Groom your eyebrows
and be particular
about them, as they
define your face.
6. Condition your lips
before you apply lipstick.
7. Get a head massage
once a week. She
uses olive oil.
8. Get a body massage
with coconut or
almond oil.
9. Once in a while,
shake things up a bit by
trying and having fun
with a trend, whether
its green eyeshadow
or blue mascara.
ZARA dress
Make-Up & Hair:
Anu Kaushik;
sourcing and styling:
Akshita Sekhri with
Manavi Siddhanti
MARCH 2014
beauty
style +
AGE-PROOF
Your Smile
Preserving a youthful appearance isnt all

about warding off wrinkles. Surprisingly, tending to
your teeth is the number one way to turn back time.
BY J I L L P E R C I A A N D PA L L AV I S H A N K A R
Beauty Buzz
When you meet someone, one of the first things you

notice is their smile. A smiling face with a set of nice
white teeth exudes confidence, says Dr Gurvinder Kaur,
a Gurgaon-based dentist. Your choppers can make you
look older or younger, depending on how well you care
for them. Here are the most common age-related dental
issues and how to deal with them.
DENTAL DILEMMA:
Discoloured Teeth
Hair gets whiter as you get on
in years, but your teeth dont.
With age, the outermost
layer of tooth enamel thins
and exposes the inner dentin,
which has a yellowish hue,
says Dr Smriti Bouri, senior
consultant dentist at Max
Dental Care, New Delhi. Its
unavoidable, but foods that
stain your clothes also taint the
teeth. Regular intake of food
like beetroot, pomegranate
and soya, and drinks like red
wine, coffee and tea lead to
discoloured teeth. You can, of
course, prevent discolouration
by brushing and rinsing
immediately to prevent
staining elements from sitting
on the enamel, adds Bouri.
Grey teeth are a different
beast altogether. This is caused
by the antibiotic tetracycline,
which is used to treat bacterial
and respiratory infections
and acne. She elaborates,
Tetracycline binds to calcium
ions in the tooth and the
staining which happens is
permanent in nature. If you
took this drug when your adult
teeth were developing, they
probably started to look grey
when you were a teen and will
continue to grey with age. (The
antibiotic is no longer given to
children under the age of 8 or
to pregnant women, as it can
affect the babys teeth causing
damage in later in life.)
30
Fix it: For mild yellowing,

Bouri recommends regular
whitening procedures (`3,500
to `9,000) at dental-care
clinics. Choose a professional
cleaning over OTC whitening
toothpastes because the
ingredients contain abrasives
that may cause sensitivity
in the long run, she adds.
To prevent zingers (brief
shooting pains), throbbing
and soreness afterward,
pop an ibuprofen a few
minutes before the whitening
procedure, advises Bouri.
Both dental cleaning and
teeth bleaching (whitening)
are done by most dentists. A
cleaning session takes 15-20
minutes and lightens coffee,
cola and tobacco stains. It
may take a couple of sessions
depending on the severity of
the problem. Whitening or
bleaching is a single-sitting
cosmetic procedure that takes
30-45 minutes. Both are safe
but your dentist might ask you
to use de-sensitising toothpaste
for a week prior to whitening
because it should not be done
on sensitive teeth.
If your stains are more
brown than yellow, ask
your dentist for laser teeth
whitening. Hydrogen peroxide
bleaching gel is applied
to teeth and a whitening
accelerator light is directed
at the teeth with the help of a
laser machine. This typically
takes an hour (`4,000 to
MARCH 2014
`10,000) and is safe. If you

have mouth ulcers, allow
them to heal before you opt for
this procedure. But not even
the most intense whitening
treatment tackles greyness.
This requires veneerssheets
of ceramicbonded to each
tooth (`12,000 per tooth). This
is usually done for the front
teeth and takes around
30 minutes. Its best to get
veneers for all the teeth you are

targeting at in one go, as this
gives a clean and consistent
look to your set.
DENTAL DILEMMA:
Shifting Teeth
Teeth have memory in
their fibres, explains Kaur.
This is why a retainer is given
after you get your braces off
(or your teeth may shift back
Flash a
healthy,
white
smile.
Fix it: You cannot prevent

shifty teeth, unless you are
willing to wear a retainer or
mouth guard every night for
the rest of your life. Brushing
and flossing can help ward
off cavities and the need for
fillings, but all teeth shift over
time. If yours have become
crazy-crooked, ask your
dentist about Invisalign, clear
aligners you wear day and
night (except when eating,
brushing or flossing) for about
a year. Invisalign are invisible
braces `60,000 upwards)
now popular amongst young
people in India, reveals Kaur.
You can get this done by an
orthodontist.
DENTAL DILEMMA:
Receding Gums
The thickness of your gum
tissue is genetic; gum disease
(or gingivitis) is your own
doing. Years of plaque build-up
and aggressive brushing wear
away at your sensitive gum
line, giving it a peeled-back
appearance. Plus, ageing
decreases the flow of saliva,
which helps to wash away

plaque-causing bacteria.
But if you notice seriously
swollen gums or any other
inflammation, check with
your dentist, says Dr Romsha
Vashith, dental consultant,
Columbia Asia Hospital,
Ghaziabad.
Fix it: Not to sound like your
mom, but brushing your teeth
correctly is a must. Heres how:
use a soft-bristle toothbrush
and try the modified bass
technique at least twice a day.
Hold the bristles at a
45-degree angle to the gums
and clean with small, vibratory
to-and-fro movements.
Start with the outer surfaces
followed by inner surfaces and
lastly the chewing surfaces,
advises Vashith. And dont
forget to floss (at least once a
day)! Floss carefully as the
thread might damage the gums
if you floss aggressively, he
cautions. n
3 New Ways to Whiten

Preventing discolouration is easier
than trying to whiten teeth later on,
says Bouri. She shares some tips for a
healthy pair of gleaming white set.
Consume fruits
and veggies
with high water
content (apples,
carrots, cauliflower
and celery) to
prevent stains from
settling on the tooth
surface.
to their original positions),

explains Kaur. On the
other hand, fillings
and crowns can cause
crowding, forcing your teeth
to shift. Plus, chewing and
clenching wear down
teeth over time, making
them smaller and creating
gaps. Where theres
a gap, teeth will move in or
even overlap to fill the space.
Drink dark
liquids
like coffee and
colas through a
straw to avoid
direct contact
with teeth.
Reach for H2O

Sipping water in
between bites or
sips of darkcoloured foods,
sauces and drinks
is the easiest and
cheapest way to
rinse away food
residue.
Q
STRAND
SETTER
My hair is very thin

and difficult to style
because theres
simply no volume.
Help!
Rekha Singh on email
Styling fine hair is a

little difficult. The first
step is to understand
your hair. Be realistic:
know what it can and
cannot do. If your hair is
long and fine, then you
need to know the level
of fullness is going to be
limited as the longer it
gets the more weight it
has. And the weight
brings the volume down.
Also, depending on
your face shape you
may need to look at
cutting down on length
a bit to give it that full
and bouncy look. In fact,
the shorter the hair, the
lighter it is and therefore
easier to style. Use good
quality volumising
products to give hair the
extra support and volume
it needs.
You may have a
long love affair with a
certain style or look,
but as you age and your
hair thins, its a good
idea to give your whole
look (beginning with
your hair) a revamp.
Pick out pictures of styles
that show wispy hair and
ask your stylist what will
work for your hair and
face. Some styles are
the messy bun or
ponytail, a deconstructed
bob or a fishtail braid. Try
playing with texture
to achieve something
thats funky and
youthful.
Rod Anker
Hair expert and

director, Monsoon
Salons. Send your
questions at
womenshealth
@intoday.com
MARCH 2014
31
Beauty Buzz
Tiny Tweaks,
Big Results
Your beauty routine is like your workout: you have to change things up from
time to time to make breakthroughs. Take conditioner: when infused with nourishing oil,
it can reveal the soft strands youve always fantasised about having.
These smart swaps will effortlessly revitalise your looks.
B y Jill Pe rc i a an d Pall av i S h ankar
Swap this: Traditional
powder blush
For that:
WATERPROOF
POWDER BLUSH
Swap this: Basic

face wipes
For that: ANTIAGEING FACE

WIPES
What's in it for you:
You slather on
serums, cover
yourself in creams.
Now, wipes can act as
age erasers too. Face

wipes offer mild
exfoliation. It also
helps you re-apply
sunscreen because
re-application should
be done only on clean
skin, says the
Mumbai-based
cosmetologist
Dr Rashmi Shetty.
TRY: The Body Shop
Vitamin E Gentle
Facial Cleansing
Wipes, `495 for 25
pieces are good for
mature skin, thanks
to the glow-inducing
anti-oxidant
Vitamin E.
What's in it for you: If youre

oily, active or both, theres a
pretty good chance your cheek
colour has disappeared into thin
air by mid-morning. While you
know about waterproof mascara,
a new generation of H2O-proof
blush, also has your long days
and sweaty workouts in mind.
In the tropical humid Indian
climate, a regular blush
becomes patchy or cakey.
So, a waterproof blush is
better because it stays
put through the day,
says Dr Madhuri
Agarwal, consultant
dermatologist, The
Skin Centre, Mumbai.
TRY: Inglot AMC
Cream Blush, `750,
which gives a velvet
finish with its light
waterproof formula.
Enriched with jojoba oil, this
blush also sets well on all types
of foundation.
Swap this: Tinted moisturiser

For that:
Swap this: Styling

mousse
What's in it for you: Consider this
SOFTENING
MOUSSE/
CREAM
CC (COLOUR AND
CORRECT) CREAM
coverage with added benefits. CC

creams have anti-ageing and
hydrating ingredients, sun
protection and above all
concealing agents to hide skins
imperfections, says Jenna
Menard, Global Color Head,
Clinique, New York.
TRY: Clinique Moisture Surge CC
Cream, `2,000, which protects,
brightens and moisturises.
32
MARCH 2014
For that: HAIR-
What's in it for you: If

you love how mousse
makes your hair look
(full and controlled),
but could pass on how
it makes hair feel
(sticky or stiff) then
moisturising mousse is
really your new BFF.
Blow-drying damages
hair follicles because of

extra heat. But a
softening mousse/
cream forms a layer
around the hair and
protects it from heat for
softer hair texture,
explains London-based
Indian hairstylist Dar.
TRY: Tigi Bed Head
After Party Smoothing
Cream, `900, for
manageable hair. It
controls flyaways and
the fruit medley
fragrance is a bonus.
Swap this:
De-puffing eye gel
For that:
Swap this: Sunscreen
For that: SPF PLUS
ANTI-OXIDANTS
DE-PUFFING
ROLLER
BALL
What's in it for you: SPF isn't all

you need to avoid looking like a
leather wallet. Anti-oxidants are
important to fight oxidative stress
that is responsible for premature
ageing. An SPF lotion with
anti-oxidants protects skin from
secondary UV damage and early
wrinkles, says Dr Swati
Srivastava, dermatologist, Sketch
Clinic, Mumbai. Your best bet?
Look for a one-stop-shop face
lotion with sun protection, AHAs
and Vitamin C and E.
TRY: Elizabeth Arden Visible
Difference Skin Balancing Lotion
Sunscreen SPF 15, `3,150, which
has all of the above. At night after
cleansing, try Kiehl's PowerfulStrength Line-Reducing
Concentrate, `2,530; it contains a
whopping 10.5 per cent Vitamin C
to reduce wrinkles.
What's in it for
you: Whether they
are caused by a
salty snack, or a
good cry, bloated
under-eyes benefit
most from a
two-pronged
approach: a cooling
ingredient like
cucumber calms,
while a
permanently
chilled metal
applicator manually
takes down puff.
Cooling agents
tighten blood
vessels and prevent
capillary leaks,
which means it
stops fluid from
escaping under
loose tissues and
causing dark
circles, reveals
Shetty.
TRY: Garnier Light
Brightening Eye
Roll-On, `199, a
caffeine-enriched
formula for treating
puffy eyes.
For this: ONE

CUP OF
GREEN TEA
MATTIFYING PRODUCTS
What's in it for you: Pressed powders
offer short-term oil control. Meaning, by
the end of the day, you have caked it on at
least three times and could be looking
chalky. Unlike pressed powders, shine
control products do not need to be
applied frequently throughout the day.
Mattifying foundations and powders (with
anti-grease ingredients like minerals) help
control and conceal oil, are lightweight
and give a seamless translucent finish,
adds Agarwal. Press it over shine-prone
areas (like your nose, forehead and chin)
with a sponge, not your fingers, which
harbour bacteria that could bring on
breakouts and skin infections.
TRY: Oriflame Matte Control Foundation,
`449, which contains micro silica shells to
absorb excess oil and keep face shine-free.
Swap this:
Hydrating eye cream
TEXTURES: SHUT TERSTOCK /INDIAPIC TURE
Swap this: One cup

of coffee a day
Swap this: Pressed powder

For that:
For that: EYE

CREAM WITH
PEPTIDES
A rich eye cream is

great for treating dry
skin, but some women
reach for it in the
hope of getting rid of
crow's feet. It is best
to go for a peptides-
based cream instead

of the standard retinol
as it can irritate
sensitive skin. An eye
cream with peptides
surely reduces
wrinkles around the
eyes as it increases
elasticity and collagen
in the skin, two prime
factors responsible
for a youthful
appearance and
What's in it for
you: An apple a day
keeps the doctor

away, but tea could
save you a trip to
the dermatologist.
In addition to
applying antioxidants, you can
drink them too.
Research shows
that catechins, the
anti-oxidant found
in tea helps the
body fight diseases
and prevents
cancer cells from
multiplying. They
catch free radicals

and also prevent
skin degradation
related to UV
radiation and
pollution, explains
Srivastava. While all
tea contains
catechins, the green
kind is the best. It
has cancer-fighting,
UV-protective and
anti-inflammatory
properties.
TRY: Gaia Jasmine
Green Tea, `175,
and Numi Organic
Tea, (18 herbal tea
bags, online at
greenngood.com),
`300, helps
snooze-proof your
tea routine.
wrinkles, says
Srivastava.
TRY: Lakm Youth
Infinity Skin Firming
Eye Crme, `475:
apply it before bed.
For day use, try a
protective pick like
Dermalogica Total
Eye Care SPF 15,
`2,885, with AHA
benefits to repair the
under-eye area.
MARCH 2014
33
Beauty Buzz
For that: OIL-
FREE
AND OILCONTROLLING
FACE LOTION
Oily- or combo-skin
ladiesever notice
(and hate) how a little
morning dew turns
into a greasy mess by
lunchtime? Your
moisturiser could be
Swap this:
Translucent
shampoo
For that: OPAQUE

SHAMPOO
FOR COLOURTREATED HAIR
What's in it for you: Peak

dry-skin season may be
over but that is no reason
to kick your moisturisers
to the curb along with
your scarves and boots,
especially if your skin is
naturally dry in the first
place. Experts say parched
For that: OIL-
BASED DEEP
CONDITIONER
Unless your hair is thin,

fine or oily, use a
shampoo that's
creamy or pearlescent
as this tends to have
more hydrating
ingredients. Even
better, make it a
formula for colourtreated hair. It contains
anti-oxidant filters to
protect dyed and
natural hair from the
fading effects of the
sun. Use a matching
colour-shielding
conditioner.
TRY: Kiehls Sunflower
Color Preserving
Shampoo, `1,390, and
Conditioner, `1,290.
For that: SKINHYDRATING

BODY PRODUCTS
Swap this: Waxy,

silicone-based
deep conditioner
(and its
conditioner
counterpart)
34
Swap this: Bar soaps

and lightweight body
lotions
Silicones add sheen,

but nourishing oils
penetrate deeper and
prevent hair breakage.
Plus, oil-laced deep
conditioners make a
great styling aid for
ragged ends. Work a
little through the ends
for a post-blowout
polish and sheen.
TRY: Dove Nourishing
Oil Care Daily
Treatment Conditioner,
`160, is made of light
nutria oils for healthy
hydration. Another plus
is that it gives a lot of
volume and bounce to
flat and dull hair. n
MARCH 2014
skin looks older than

hydrated skin does, so
staying lubed up is key.
We are also shifting from
bucket baths to shower
baths in which so much of
running hot water rips
away oils from our skin.
Here, hydrating shower
gels with ingredients like
glycerine, olive oil and
aloe vera come to our
rescue, suggests Shetty.
Ditch your basic body
lotion for something a
little more luxe too.
Use body oils like
coconut-based ones and
bio oils (specialised oils
that are anti-ageing in
nature) to keep skin
supple. These oils are
anti-bacterial and reduce
stretch marks, she adds.
TRY: Crabtree and Evelyn
Aloe Vera Hydrating Body
Wash, `1,495, has a
vegetable base for a
gentle bathing experience.
For a post-shower
massage, try Comfort
Zone Sacred Nature
Bio-certified Body Oil,
`4,715, made of nourishing
Buriti and jojoba oils. The
formula sinks fast into the
skin, is non-sticky and
leaves no grease marks.
DERMAT
ON CALL
I am dark-skinned
and want to get my
upper lip lasered.
I have heard that
lasers are only
for light-skinned
women. Is that so?
Niyati, on email
Thats not true at all.

Advances in laser and
light-based technology
have given treatment providers the right tools to
perform safe and effective
hair removal treatments
on a variety of skin types.
However, those with a
dark complexion need to
be careful because the
risks of side-effects like
hyperpigmentation, burning or scarring are higher
in dark-skinned people.
Dark skin requires laser
light with long wavelengths and pulse widths.
Parameters like the timing
of the laser pulses, the
compression of the device
and the amount of energy
put into the skin are also
very important.
These modifications
should be taken into
account so that the safest
treatments with enough
administered energy that
give effective results are
performed. So, its necessary to get laser treatments done under a
dermatologists supervision. Also, go for a skin
patch skin test a minimum
of 24 hours prior to the
treatment so that the dermatologist can choose
and find the correct settings for ones skin and
hair type and determine if
one can have any adverse
skin reactions or not.
Dr Varun Katyal
Dermatologist,
The Skin Centre,
New Delhi. Send
your questions to
womenshealth
@intoday.com
TEXTURES: SHUT TERSTOCK \INDIA PIC TURE
Swap this: Oil-free

face lotion
to blame even if it is
light. Switch to one
that offers oil control.
Such moisturisers
form a layer on the
skin and decrease the
sebum secretion.
Their application
under make-up
makes your skin feel
fresh for long,
confirms Srivastava.
TRY: Neutrogena
Oil-Free Moisture SPF
15, `299, which is
non-comedogenic,
meaning it wont clog
your pores. For best
results, use it after
achieving clean skin
with EverYuth
Naturals Orange
Peel-Off (Home
Facial), `110,
formulated with
Vitamin C-rich orange
extracts. The citrus
formula drives away
dirt and oil from
within the skin pores.
Beauty Buzz
Looking
Mighty
Vine
The vineyards tiniest
treasures, grapes and
olives, offer some pretty
big pay-offs for your skin.
Try these spa treatments
to get glowing at home.
B y Jill Pe rc i a an d
Pall av i S h ankar
> GRAPE-HONEY FACIAL
This super-fruit has high levels of
anti-oxidants to fight free radicals,
which lead to premature skin
ageing. Grapes are also rich in
alpha-hydroxy acids (AHAs) and
Vitamin C, that help bring clarity to
the skin when applied topically,
says Suparna Trikha, herbal beauty
expert, New Delhi. Plus, their high
fructose content helps bind
moisture to the skin. Honey is a
natural humectant with
antibacterial properties, so it
prevents blemishes without
zapping precious moisture. Trikha,
the owner of a natural-ingredientsbased beauty salon in New Delhi
uses vinotherapy (spa lingo for
derivatives of grapes, grape seed,
grapeseed oil or red wine in skin
and hair treatments). She suggests
trying this facial once a week to
keep your skin wrinkle-free.
1/ Massage face with a mix of
1 tsp honey and a pinch of

camphor; wipe off with cotton,
for a cleansing ritual.
2/ Take 20 green or red grapes
and mulch them together.
Massage over your face in a
circular motion for 10 minutes.
Focus on areas prone to
ageingaround the eyes and lips
and the forehead.
3/ Wipe off only the grape peel
and let the juice remain and sink
into your skin.
4/ Make a face pack with 10
mulched grapes, 1 egg white,
2 tsp China clay, 1 tsp lemon juice
and 1 tsp milk. Apply to skin.
Vino
therapy
in handy
packs.
Wash off after 10 minutes with

chilled rose water. Follow up by
washing with tepid water.
5/ For a quick fix on the go, try
the EverYuth Naturals Skin
Balancing Grape Face Wash,
`95, for its AHA properties.
> OLIVE-OIL BODY TREATMENT
High in Omega-3 fatty acids and
vitamins, olive oil is excellent for
keeping all skin types firm and
flawless. Use it daily if you feel
your skin has lost its sheen and
softness, advises Blossom
Kochhar, aromatherapist and
founder of AromaMagic, New
Delhi. Here is her body scrub
recipe for squeaky clean skin.
1/ Grind a cup of Himalayan
pink salt to a fine consistency.

Considered the purest form of
salt on earth because of its rich
mineral content of 84 minerals
and trace elements, it is mined

from pollution-free ancient sea
beds, says Kochhar.
2/ Mix Himalayan salt and 4 tsp
extra-virgin olive oil. Add 3-5
drops of lavender essential oil
and stir well until it forms a
paste. Spoon the newly made
body blend into a jar. Apply the
scrub, by massaging it in a
circular motion. Leave it on for
10-15 minutes and rinse off with
lukewarm water.
3/ Use the scrub on your body to
eliminate toxins and relieve
muscle cramps. Finish the
scrub within 2 weeks of its
preparation, adds Kochhar.
4/ Not a DIY girl? Try Nyassa
Himalayan Pink Salt, `500, with
a few drops of olive oil in your
bath water. Follow up with
LOccitane Olive Tree Organic
Body Lotion `1,750. n
MARCH 2014
35
Beauty Buzz
ark
Its all about d pink
lipstons of care
in
woody scents. Sk
w
oes naturalnelhi and
g
stores in De
oli
Mumbaithe H
cheat -sheet
Face ready
Botanical and scientific

formulations for facial skin
> To reduce fine lines, start
your day with Avon Anew
Vitale Line Cleanser (`799)
formulated with a proenergy complex.
> Try Kiehl s Ultra Facial
Cream Intense Hydration
(`2,100) for really dry
skin. The cream has a
round-the-clock hydration
formula to keep skin soft
and supple.
> While getting your
beauty sleep, let your skin
soak in the benefits of
Indian herbs through Iraya
36
Spirulina and Arjuna Night

Nourishing Cream (`695).
> If you have dark or
brown spots, invest in
Organic Harvest Orgadyne
Anti-Pigmentation Cream
(`845) made from extracts
of organic daisy flowers
to reduce melanin activity
and lighten pigmentation.
Lip is the
new nail
Prettying your pout is the

latest beauty mantra
> Chambor Velvet Lips
Balm (`295) is an intensive
lip care therapy with inbuilt sun protection to take
care of chapped lips.
> MAC Huggable Lipstick
in Commotion (`1,500)
has great texture and
bright, sheer colours with a
smooth and glossy finish.
> Bobbi Brown Limited
Edition Old Hollywood Lip
Color (`1,580) is the LBD
(little black dress) of the
cosmetics world. A classic
retro red in an elegant gold
case, it has an old-world
feel reminiscent of the
Marilyn Monroe era.
Hot buys of
the month
What is spring without a

fair share of pink!
> The Guerlain Spring
Mtorites Bubble Blush
(`2,750) is every girls
prayer answered in the
form of a soft cream blush.
> Lancme Dreamtone
Ultimate Dark Spot
Corrector (`6,900) is a
skin tone-correcting serum
that targets dark spots,
redness and uneven skin
tone to reveal flawless
complexion.
> Krastase Powder Bluff
Dry Shampoo/Aerosol Hair
Powder (`4,900) gives
great texture, controls oil
and is anti-frizz.
MARCH 2014
Holi survival
guide
For the big clean-up

> Wash away colours
with Head & Shoulders
Smooth & Silky
Shampoo/Conditioner
(`125/`139).
> Apply Tigi S Factor
Wonderful Tonight
Overnight Treatment
(`1,500) to treat dry
and damaged hair.
> Use Nivea In-shower
Skin conditioner
(`250) to create an
invisible barrier on the
skin and protect it from
Holi colours.
> Soothe tired skin with
lavender oil-rich Marks
and Spencer Ragdale
Hall Relax Comforting
Body Butter (`1,399).
Fun with
fragrances
Bask in the sensuousness of

floral and woody scents
> A floral woody fragrance,
Boucheron Place Vendme EDP
(`5,100 for 100 ml) is composed
of pink pepper, orange blossom,
rose essence and jasmine.
> Tom Ford Caf Rose (`13,400
for 50 ml) is the iconic unisex
oriental fragrance with notes
of saffron, Bulgarian coffee and
Turkish rose.
> Bourjois makes a big debut
in the olfactory world. We like
Glamour Excessive (`1,550 for
80 ml) for its girly bottle and
addictive notes of freesia and
coconut milk. n
Compiled by
Pallavi Shankar
Store launch
The latest (1) Lakm

Absolute Salon at Bandra,
Mumbai, is all about luxury
facials, bespoke services
and a fancy retail space.
See Where To Buy for details
(2) Vrt the organic

beauty brand that makes
products in a smoke-free
environment, launched
its first flagship store
in Gurgaon.
Q
MAKE-UP
SHAKE-UP
How can I use blush

to give a sharper
look to my face and
what colours should
I opt for?
Alia Sheikh , Mumbai
Blush is a fantastic tool to

highlight or contour your
face. Here are a few tips to
help you downplay the
fullness of your face.
The more colour you
use on the apples of your
cheeks the more rounded
your face will look. A
matte powder blush is
easy to use. Play with two
colours: one to create a
shadow and another to
highlight your cheeks.
Contouring tools include a
bronzer two to three tones
darker than your skin tone,
a soft pink or peach powder blush, blush brush,
contour brush, a highlighter with soft shine and
a sponge to blend.
Step 1: Slightly suck in
your cheeks and apply
blush with a blush brush to
softly define the hollow
created. Gently brush the
colour below your cheekbone creating a triangle,
narrowing and getting
lighter towards the lips.
Take the sponge and
softly blend the edges of
the shaded area.
Step 2: Take very little
colour on your blush brush
and sweep it along your
cheekbone. Build up the
colour gradually and stop
when you feel you have
enough to highlight your
cheekbones. Softly sweep
the brush on the apples of
your cheeks.
Step 3: Use the sponge
one final time to blend.
Ambika Pillai
Hair and make-up

artist based in
New Delhi. Send
your questions
at womenshealth
@intoday.com
MARCH 2014
37
Fashion Feed
AYESHA
pendent,
`398
Petal
Power
Big or bold, delicate or dainty,

weve got em all. The perfect
accessories for spring.
AYESHA
neckpiece,
`998
B y G a gan D hill o n
THE PARI
ring, `236
AYESHA
pendant
`448
ALDO
neckpiece,
`1,200
ALDO
sunglasses,
`1,500
FABALLEY
hair slide,
`450
ALDO
ring,
`500
TONIQ
earrings,
`289
38
AYESHA
bracelet,
`698
M&S
flats,
`2,199
DRESS BERRY
earrings, `192
P H OTO G R A P H S B Y V I VA A N M E H R A
DRESS BERRY: MYNTRA .COM; PAPRIK A AND TONIQ:

LIFEST YLE; THE PARI: LIMEROAD.COM
PAPRIKA
sling bag,
`1,299
PHOTOGR APHS BY TURE LILLEGR AVEN; ST YLING: L AUREN CAMPANILE/CELESTINE, HAIR AND MAKE-UP: DANIELE PIERSONS FOR NARS/EXCLUSIVE ARTISTS MANAGEMENT,
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best
INSIDE
G E T- F I T
TRICKS
body
5-Minute
Fat Blasters
Resize your thighs,
flatten your belly,
and firm your butt
in record time!
B y Je n Ato r
H E A LT H Y D O S E
SCALE
DOWN
E AT
SMART
Get-Fit Tricks
Heres the thing about

the relationship between
time and exercise: even
if we could all find five
free minutes each day
(and its safe to assume
most of us can), we
likely wouldnt use it to
work out.
Thats because many
women assume that five
minutes isnt long
enough to actually help
drive results; plus, not
many routines are
created for super-short
time frames. What ends
up happening: the
women with a
something-is-betterthan-nothing attitude do
a few minutes of
crunches, push-ups and
lunges in their living
room. Better than
nothing? Sure. Best they
can do? Not even close.
Whether youre short
on time or motivation
or youre tired, or cant
make it to the gymthis
routine will keep you on
track to a hot body. Its
five exercises, five
minutes, but that doesnt
mean its a breeze: just as
A L L - D AY F I T
Cant get to the

gym today? Aim to
tally 10,000
steps instead!
40
MARCH 2014
with sprints on a
treadmill, youre going to
have to push hard.
(Thats what helps dial
up the calorie burn and
your metabolism.)
Plenty of moves can
leave your lungs and
muscles burning, but
this workout is designed
to build functional,
balanced, total-body
strengthand, of course,
kick-start your fat
burnersin as little as
five minutes.
Think of this as a piece
of your weekly puzzle: do
it when youre travelling
or stuck at home with no
equipment. Or, if youre
thinking about skipping
your planned 45-minute
workout, commit to
finishing this (even at
half speed). When youre
not pressed for time, do
the circuit three to five
times for a longer sweat
session. (Its also a great
back-pocket workout,
for when you get to the
gym with no plan and
need something effective
and easy to remember.)
Its a shortcut workout
that actually works. Its
also one that leaves you
with zero excuses.
Interval Exchange
ADIDAS BY STELL A MCCARTNE Y JACKET, C9 BY CHAMPION FOR TARGET SPORTS BR A , ADIDAS NEO L ABEL SHORTS, ASIC S SHOES
The workout couldnt be simpler:

choose one of the interval patterns
here and complete the following
exercises in order. Both of them burn
calories, build muscle and blast fat,
but the different work-to-rest ratios
generate a slightly different
metabolic response. Alternating
between them can help speed up
results and offer just enough variety
to fight mental fatigue.
30:30 Complete as
many reps as you can in
30 seconds, then rest for
30 seconds before moving
on to the next exercise.
(Rest 60 seconds at the end
if youre doing more than
one round.)
50:10 Complete as many

reps as you can in
50 seconds, then rest for
10 seconds before moving
on to the next exercise.
(Rest 60 seconds at the end
if youre doing more than
one round.)
T O S TA R T
YOUR
W O R K O U T,
TURN TO THE
N E X T PA G E .
HARD CORE
Any hop, skip

or jump harnesses
core strength.
MARCH 2014
41
Get-Fit Tricks
1. Marching
Glute Bridge
Lie face-up with your knees bent, feet flat on

the floor. Raise your hips so your body forms a
straight line from shoulders to knees (a). Lift
your right knee toward your chest (b). Hold for
two seconds; lower and repeat with your left
leg. Thats one rep.
QUICK TIP:
Place your feet

on a step or bench
to increase
the challenge.
(a)
(a)
2. Inverted
Kavita, Mumbai
Shoulder Press
Place your hands on the floor outside your shoulders and raise
your hips so that your torso is nearly perpendicular to the floor
(a). From that position, bend your elbows to lower your body
until your head almost touches the floor (b). Pause, then push
back to start. Thats one rep.
3.
Alternating Switch Lunge
Step your right leg forward and bend both knees to lower into a lunge (a). Press through your right heel to return to
standing, keeping your foot lifted, then immediately step your right foot back and lower into a lunge (b). Press through
your left heel to return to standing. Thats one rep.
QUICK TIP:
Make it easier
by placing your foot
on the floor each
time you pass the
starting position.
WORK IT
OUT
I get slightly
nauseous during my
spinning class. Is
that normal?
(b)
(b)
(a)
(b)
Exercise-induced nausea
is very often an indication
of working out with an
intensity that is higher
than what your body is
ready for. Remember to
work at your own pace
and increase intensity in
tune with your individual
fitness level. Also be sure
you stay well hydrated, as
dehydration can also
contribute to feeling
unwell and unstable. Wear
clothes that allow you to
breathe while performing
at a high intensity. Take a
break, sip cool water if you
feel you are overheating
and ensure that the room
is well ventilated and cool.
I prefer to exercise
on an empty
stomach in the
morning. Is that
bad?
5. Rotating
(a)
T Extension
Start in a push-up position (a). Keeping your arms

straight and your core engaged, shift your weight onto
your left arm, rotate your torso to the right, and raise
your right arm toward the ceiling so that your body
forms a T (b). Hold for three seconds, then return to
start and repeat on the other side. Thats one rep. n
(b)
4. Skater
Hops
Stand on your left foot with your left knee slightly bent
and your right foot slightly off the floor (a). Jump to the
right and land on your right foot, bringing your left foot
slightly off the floor (b). Thats one rep. Jump to the left
and continue alternating as quickly as possible.
Excerpted from Shape-Up Shortcuts by

Jen Ator, CSCS, and the editors of
Womens Health (Rodale, 2013).
Available at Amazon.in, Homeshop18.com
and at select bookstores.
42
(a)
MARCH 2014
QUICK TIP:
Make it harder
by adding a push-up
every time you
move from side
to side.
Zareen Watson
(b)
Celebrity fitness
trainer & owner of
Watson Fitness.
Send your questions
at womenshealth@
intoday.com
MCKIBILLO (ILLUSTR ATIONS)
Suchitra, on email
Exercising on an
empty stomach is not a
good idea in the long
run. High intensity
workouts call for caloric
expenditure and in the
absence of fuel, the body
will start losing muscle. If
you are unwilling to
consume a meal prior to
your workout, a breakfast
smoothie with a scoop of
protein and a fruit are
good options. It will
change the quality of your
workout and allow you to
push harder in both
strength and endurance
workouts.
Get-Fit Tricks
1
The Hundred
MINUTE
WORKOUT
Lie on your back with legs in table-top position, toes pointed, arms to your side, so they hover above
the mat, without touching the floor (a). Inhale as you lift your head off the mat, engaging your core.
Then, do small vertical pulses for five counts by pushing palms down into the floor, without actually
touching the floor. Keep your upper body still (b). Exhale for five counts while continuing to pulse arms.
Do this up to 100 counts.
T-SHIRTREADY FLAT
BELLY
MODEL: NAMR ATA PUROHIT; MODELS OWN APPAREL
Get a leaner, tighter

waistline with this
core strengthening
and belly-fat
frying workout.
With winter gone you can no

longer hide those bulges
under layers. Time to
incinerate love handles and
score a lean mid-riff. Heres
an effective way: target your
corethat includes your
abs, and mid and lower
back muscles.
Pilates is a mind and body
exercise that involves
engaging your deep core
muscles. It helps lose inches
and strengthen muscles.
It also improves posture,
mobility and flexibility,
while relieving stress and
tension, says Namrata
Purohit, Mumbai-based Pilates
instructor, who designed and
demonstrated this workout.
If you cant do the number
of reps stated, dont stress.
Try and do as many as you
can in proper form. Resist the
urge to complete the moves
in a hurried fashion. Feel the
stretch and time your
movements to your breath.
The key is to maintain a steady
pace. For a safer and effective
workout Purohit recommends
that you be conscious about
your breath, keep your core
engaged while doing all the
exercises, your back neutral
(avoid flattening or overextending). Each movement
should be fluid and
controlledavoid any jerky
movements.
Gagan Dhillon
P H OTO G R A P H S BY YO G EN S H A H
2
Roll Ups
Lie on your back with your legs hip distance apart, arms reaching straight toward the ceiling, shoulder
distance apart (a). Start to sequentially roll off the mat from head, slowly flexing the spine off the mat,
rolling off vertebra by vertebra. Roll all the way up until spine is flexed, arms are reaching towards the
toes parallel to the floor and top of the head towards the fingers (b). Inhale as you roll down to the
mat. Exhale and continue to roll down gently one vertebra at a time, until head is back on the mat.
Do 8 to 10 reps.
3
Obliques
Lie on your back. Keep hands behind head and

legs in 90-degree position and toes gently
pointed. Inhale as you flex upper body off the mat
(a). Exhale and rotate upper body towards one
side. Return to centre and inhale (b). Repeat on
the other side. Thats one rep. Do 10 to 20 reps.
4
One-leg
Circles
Lie on your back, spine neutral. Place one leg in tabletop

position and the other straight up towards the ceiling. Inhale as
you start to circle the straight leg clockwise. Exhale as you
complete the circle (a). Repeat in anti-clockwise motion. Thats
one rep (b). Do 10 reps on each leg.
MARCH 2014
43
Get Fit Tricks
Bag to
the Gym
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These roomy bags are

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By Gagan Dhillon
WILDCRAFT,
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44
MARCH 2014
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Healthy Dose
YOUR
BODY ON
PMS
Whats going on
during that hellish
period prelude.
Two weeks before

your period
Your brains pituitary

gland unloads two fastacting agents, folliclestimulating hormone and
luteinising hormone, into
your bloodstream. Both
direct-message your
ovaries: drop the package!
Message received. Your
ovaries jettison their most
mature egg into a fallopian
tube. This isnt car racing,
though; that eggs journey
to the uterus will take a
few days.
In the meantime,
your ovaries ramp up
oestrogen production.
The hormone signals the
lining of your uterus to
start building a suitable
home for an embryo.
In the next two

weeks
As the uterus builds up

tissue and blood supply,
your ovaries unleash
the key pregnancysupporting hormone
progesterone. Your body
temperature may rise a
few degrees, though
you might not even
notice. Other side effects,
however, arent so benign.
Progesterone also fuels
the expansion of the milk
ducts in your breasts.
Chances are, your boobs
are now swollen and achy.
(Women on the Pill may be
spared this effect.)
Progesterone may also
interfere with certain
brain chemicals, including
the mood-regulating
hormone serotonin.
And it can stimulate
the amygdala, a brain
structure tied to emotion.
The result is two charming

PMS calling cards:
irritability and anxiety.
Meanwhile, oestrogen
and progesterone are also
hard at work preparing
the womb. Your intestines
may relax a bit to make
room for a soon-to-beoccupied uterus. As they
expand, so do you (yup,
were talking bloating
and gas). Changes in your
insulin sensitivity could
also trigger food cravings.
As your period starts

That unfertilised egg
has waited around long
enough, and your uterus
senses all the fuss was for
nothing. Your oestrogen
and progesterone levels
plummet, along with
hurray!most PMS
symptoms.
Yet the funs not quite

over. Your uterine cells
begin releasing chemicals
called prostaglandins
that help slough off the
extra blood and tissue.
They force your uterine
muscles to contracta
process otherwise known
as cramps.
Inflammatory in nature,
prostaglandins can also
cause nausea. (Their
production can often be
curbed by exercise or, if
your doc gives the goahead, anti-inflammatory
meds such as ibuprofen.)
Though you may feel
like youre gushing for
days, the average blood
loss during a period is
somewhere between a few
tablespoons and a cup.
As your period ends
You made it! But ever

the optimists, your ovaries
start slowly prepping the
next egg for releaseso
the process can begin all
over again. n
Laura Beil
Sources: Valorie N Salimpoor,

Ph.D., McGill UniversityMontreal
Neurological Institute; Brent
Bauer, MD, Mayo Clinic, Rochester,
Minnesota; Claudius Conrad, MD,
Ph.D., Harvard University
M A R C H 2 0 1 4 / W O M E N S H E A LT H
45
Healthy Dose
Improve
Your Sleep
Posture
Snoozing soundly is
imperative for your health,
so get into position.
Modify
your
sleep
posture
to banish
pain.
By Malia Jacobson and

Sunalini Mathew
A number of women have

trouble scoring between the
sheetsscoring ample
shut-eye, that is. Whats to
blame? Mainly too-few hours
in the sack and poor sleep
hygiene, says Dr M S Kanwar,
a sleep specialist in Apollo
Hospital, New Delhi. But
the way you lie down is also
a factor in the quality of
your slumber.
Remember those mornings
you wake up with a sore neck,
because youve slept in the
wrong position? Youre
certainly not refreshed and
your mind can be muddled the
whole day long. While there
are no formal recommendations, we asked experts to give
us a rough guide on the best
mattress stance to adopt. Read
on to score better sleep,
starting tonight.
STRESS?
If youre not able to de-stress

and lie awake with multiple
thoughts zipping through your
mind, start by positioning
yourself a little away from a
wall, and putting your legs up
against it (almost 90 degree),
says Anshuka Parwani, a
Mumbai-based yoga teacher.
Place your hands on your sides
and stay in that position for a
few minutes. Then inhale and
exhale in a 1:2 ratio (inhale for
2 counts; exhale for 4). Also try
constricting your throat and
making the buzzing sound of a
bee for a few seconds at a
time, for 2 to 3 minutes. Still
not calm? Lie flat on the bed
and consciously relax each
muscle. Then, roll on to your
right side and try and sleep.
STIFF
NECK?
For certain aches and pains,

like a stiff neck from an
awkward position you
46
MARCH 2014
adopted the previous night,

sleep on your back (check with
your doc). Most people with
neck pain benefit from
sleeping on their back with
their neck in a neutral (read:
straight) position, which
involves finding a pillow that
supports that alignment. Keep
your arms relaxed and by your
sides; dont let them sneak up
behind your head.
NO
WORRIES,
OR PAINS?
If you have no problems, then

any posture that you are most
comfortable with is fine, says
Kanwar. However, if you wish
to get the best out of your
eight hours, then try the kneechest position, says Dr Vijay
Sharma, consultant sleep
expert, Columbia Asia
Hospital, Pune. Get onto your
side, put your lower leg
straight, or gently flexed at the
knee and the other leg flexed
more, so it touches the bed.
For specific problems, read on.
IF YOU HAVE
Heartburn
Lie on your left side
Because of where our organs

are situated, sleeping on the
left puts less pressure on the
lower oesophageal sphincter,
says sleep specialist Priyanka
Yadav, DO, of the Sleep for Life
Center in Hillsborough, New
Jersey. (That sphincter is the
hatch that food passes
through on its way to the gut.
When its stressed, burning
stomach acid can creep back
up, irritating your throat.)
Lie on your left side with
your arms resting comfortably
in front of you. Bend your
knees and curl your legs
slightly toward your upper
body into a semi-foetal
position. If you have really bad
heartburn, roll onto your back
and use a few pillows to prop
up your chest and head.
Raising the head of your bed
by a few inches may also
help, says Dr Rajiv Khosla,
senior consultant,
gastroenterology, Holy Family
Hospital, New Delhi.
IF YOU HAVE
Sinus Pain
Lie on your side, propped up
Anytime youre congestedbe

it from allergies, a sinus
infection, or a plain old
coldavoid snoozing on your
back. Doing so means your
mouth can fall open during the
night, drying out whats
stuffed you up (hardened
mucus can keep you congested), says Robert S Rosenberg,
DO, medical director of the
Sleep Disorders Centers of
Prescott Valley and Flagstaff,
Arizona. Instead, lie on your
side with an extra pillow under
your head and let gravity help
with drainage. Just make sure
to lie on the side that is not
blocked, says Sharma.
semi-foetal
position
IF YOU HAVE
Back Pain
ILLUSTR ATIONS BY HENRY OBASI
Lie on your side, with your legs

supported
Your spine takes the weight of

your body through the day,
says Sharma. The key is to
keep your spine in a neutral,
naturally curved position. Lie
on your side and put a slight
bend in your knees, stacking
your hips in a straight line
(letting your top hip flop
forward will rotate your
lumbar spine, fuelling more
pain). Place a firm pillow or
two in between your knees so
that your legs are propped
about hip-width apart. Your
arms can relax out in front of
you. If this feels funny at first,
dont give up. Sleeping with
extra padding takes practice.
Keeping the knee slightly
flexed is good for the knee
joint too, says Dr PK Dave,
chairman, orthopaedic
department, Rockland
Hospital, New Delhi.
IF YOU HAVE
Shoulder Pain
Lie on your side, in a hug pose.
Shoulder pain has many culprits (a heavy

handbag, slouching), but chief among them is a
thorny side-sleeping position. Yep, sleeping on
your side can both cause and alleviate shoulder
pain. Its all in the particulars, says Rosenberg.
Many women make the mistake of sleeping
on a too-soft bed or using a too-thick pillow.
Ensure your mattress offers enough
resistance, so youre not sinking in, says
Sharma. Your pillow (use just one) should also
be of regular thickness (your head should not
be tilting down or pushed up).
First, keep off your sore side. Lie on your
pain-free side with your legs slightly bent.
Extend your bottom arm straight out in front
of you, then bring it in, using both arms to hug a
pillow to your chest. Avoid flopping your top
leg forward (place a pillow between your thighs
for alignment). If both shoulders are aching,
switch to back pose, with arms at your sides. n
MARCH 2014
47
Healthy Dose
Clear ing
the Air
Its that time of the year againthe

dreaded change of season. Though docs
say most allergies are caused by airborne allergens, there are other triggers
too. Here, how to tackle the irritants.
By Sunalini Mathew
ALLERGY
Nose & Throat
Allergies associated with the

nose and throat (the upper
respiratory system) are closely
connected with those of the
lungs (lower respiratory system)
as both are reactions to aero
allergens, and both have a
common airway.
48
DOC TO CONSULT ENT specialist,

chest physician
DOCS ORDERS At the least, he may
advise avoidance of the allergen (he
may ask you not to run in the park in
the morning during peak pollen
time, for instance). He may also
suggest environmental control
measures (like sunning your
mattress). He may prescribe antiallergic medicines and saline
irrigation in the nasal cavity to
moisten the nasal mucosa and
prevent the cilia in the nose from
drying up. He may go on to prescribe
intranasal steroid sprays for longterm management to oral and
systemic steroids for acute, severe
cases. He may ask to do a diagnostic
nasal endoscopy to evaluate
whether it truly is an allergy or
infective disease. If your condition
is hampering work in a big way, he
MARCH 2014
may advise desensitisation and

immunotherapy (exposure to the
allergen in small amounts, in order
to build the bodys defences).
Asthma
WHAT IT IS The inflammation and
constriction of the airways
POSSIBLE ALLERGENS Partheneum
(a weed commonly called Congress

grass), pollen, cockroaches, dust
mites, pet dander, plants
HOW IT MANIFESTS Constriction of
chest and breathing difficulty,
coughing, wheezing, mild sputum
POSSIBLE COMPLICATIONS Asthma,
left untreated can have serious
consequences: it may become
chronic and more difficult to treat.
The attacks could become more
Allergic Rhinitis
WHAT IT IS The inflammation of the
nasal airway
POSSIBLE ALLERGENS Dust mites,
animal dander, mould, cockroaches
pollen, certain drugs, some food
products (like colour) and certain
occupational ones (like printer ink)
HOW IT MANIFESTS Through the nose
(sneezing, itching, watery
discharge, post nasal drip); eyes
(watering); throat (irritation,
rawness); ear (itching, redness,
congestion, heaviness in ears, mild
hearing loss) and headache. A
watery nasal discharge is generally
a sign of an allergy, while a thick
coloured one indicates an infection.
Similarly, in the case of a congested
throat, granular pharyngitis is also
a sign of an allergy, as opposed to
other forms of pharyngitis.
POSSIBLE COMPLICATIONS Sinusitis;
upper respiratory tract infections,
including asthma; otitis media (ear
infections); nasal polyps, sleep
disturbances
IMMEDIATELY DO Avoid the potential
factors if you want to prevent the
allergy. Try home remedies like
pinching the nose and distracting
yourself to stop a sneeze, says
Dr Achal Gulati, director professor
of ENT, Maulana Azad Medical
College, New Delhi. If its
uncontrollable sneezing, for
instance, you could use an antiallergic med (like cetirizine) for a
day or two. But do consult a doctor if
it does not settle.
severe and more often, until it goes

from being seasonal to perennial so
that it can actually remodel the
airways (persistent inflammation
with a stiffness of tissue); the
patient may become prone to viral
and chest infections (such as
pneumonia, chronic bronchitis);
with time, if not treated, it loses the
element of being reversible
IMMEDIATELY DO Use a
bronchodilator inhaler that can
give immediate results (opening up
the airways). This is the first line of
treatment. An inhaler works much
quicker than a tablet, as it is
reaching the lungs immediately,
and does not have to circulate
through the blood before reaching
the lungs. For the tablet, the dosage
is in milligrams, while for the puff
the dosage is in micrograms. The
nebuliser gives the same medicine,
but in seven to 10 minutes, with no
effort from the affected person, as
there is a motor to pump the
medicine in. Your doctor may have
also prescribed a dry powder
inhaler (with the same medicine).
DOC TO CONSULT Pulmonologist
DOCS ORDERS Dont shy away from
admitting that you have the disease.
It is a chronic disease, but it can be
managed, says Randeep Guleria,
professor and head of the
department of pulmonary
medicine, AIIMS, New Delhi. Your
doctor will also ask you to do a
spirometry (lung function test ).
This will tell you how much the
airway is narrowing, hence helping
in a diagnosis. The test involves
blowing into a machine to check
how much air you can blow in 1
second. If you can blow up to 80 per
cent of the air out in 1 second then
its considered normal, 60 to 80
means you are mildly affected, 40 to
60 is moderate, and less, means you
are severely asthmatic. After the
test, a drug is given and the test done
again to see to what extent the
airway has widened, helping the
doctor check the reversibility of the
disease. Reversibility is also
dependent on height and age. Lung
function declines, the shorter and
the older you are. Your doc may
prescribe long-acting, preventive
medication twice a day (can be lowdose steroid). He may also suggest a
short-acting one, as a rescue
medication that you can carry with
you in case of an episode.
DOCS ORDERS Your doc may ask you
ALLERGY
Gut
These are rare and must not be

confused with intolerances.
Food
WHAT IT IS The body reacting
through the skin or digestive system
POSSIBLE ALLERGENS Egg, fish,
shellfish, tomato, spinach, cabbage,
paprika, lentils, peas, milk, wheat,
rice, sesame seeds, nuts, soya bean,
coconut, mango, banana,
mushroom, brinjal, rajma, papaya
HOW IT MANIFESTS A tingling around
the lips, an itchy sensation around
the eyes, some swelling in the
mouth; pain, cramps, diarrhoea,
reduced absorption of nutrients as
the lining of the gut can be affected;
sometimes it may manifest as a rash
or welts on the skin.
POSSIBLE COMPLICATIONS An allergy
could be dangerous, even lifethreatening, when the heart or
lungs is affected because of a sudden
allergic reaction, but this is rare.
IMMEDIATELY DO If you have some
gut discomfort (cramping), an antispasmodic like mebeverine, may be
kept handy. Do see your family
doctor who will be able to help you if
your symptoms dont disappear
in a day.
If you have a mild rash, itching or
welts, you could take a quick-acting
antihistamine.
DOC TO CONSULT Gastroenterologist
to keep a symptom diary, to record

all that youve eaten through the
day, and when you get an allergy.
Also, Respect your body; if it isnt
reacting favourably to a particular
food, simply avoid it, says Dr Rajeev
Khosla, senior consultant,
gastroenterology, Max Healthcare,
New Delhi. Your doc may also
suggest you carry along EpiPen that
holds epinephrine or adrenaline. If
you have a life-threatening episode
(where your tongue and larynx
swell up to an extent that you
cannot breathe) all you need to do is
inject it into your thigh.
ALLERGY
Skin & Eyes
These can be endogenous

(originating from within) or
exogenous (from the outside).
Urticaria
WHAT IT IS Hives that are transient
(go away with no trace after a while)
POSSIBLE ALLERGENS Virus-causing
infections, certain food items,
certain medicines
HOW IT MANIFESTS Hives, itchy welts
POSSIBLE COMPLICATIONS If it affects
the upper respiratory tract, then
there could be breathing difficulties
(angio-oedema).
If there is a systemic involvement,
then it can affect other organs such
as the lungs. In very rare cases it
could lead to anaphylaxis.
IMMEDIATELY DO Take an antiallergic medicine.
DOC TO CONSULT Dermatologist
DOCS ORDERS Your doctor will try
and identify the cause. He may ask
for a blood test to check whether you
have other conditions, like a UTI.
Contact dermatitis
WHAT IT IS A localised reaction when
the skin touches an allergen

POSSIBLE ALLERGENS Hair dye,
nickel, rubber, certain fabric,
detergents
HOW IT MANIFESTS Itchy, red rash
POSSIBLE COMPLICATIONS A simple
rash may degenerate into an oozy
wound, if not treated, or if the
allergen is not taken away.
IMMEDIATELY DO Wash the area with
cold water. If anything youve

applied is causing the rash, or take it
off if its a metal or fabric. Apply a
moisturiser or a soothing lotion like
calamine. Take an anti-allergic
medicine.
DOC TO CONSULT Dermatologist
DOCS ORDERS Your doc will likely
prescribe topical steroids for
instant relief, as these tackle
inflammation, says Dr Tanvi Pal, a
dermatologist at Kubba Skin Clinic,
New Delhi. If it persists, she may
ask you to switch to non-steroidal
medicines for a maintenance
regime. She may also ask you to take
some oral immune-suppressants.
Allergic conjunctivitis
WHAT IT IS An irritation of the eye
POSSIBLE ALLERGENS Aero allergens
like smoke, carbon, suspended air

particles, drugs, foods
HOW IT MANIFESTS Red eyes,
irritation, watering, white ropy
discharge
POSSIBLE COMPLICATIONS Allergic
conjunctivitis can be accompanied
with skin disorders and other
immune disorders
IMMEDIATELY DO Wash your eyes
three to four times a day with cool
water. Protect the eyes with dark
glasses so no particular matter
affects it, says Delhi-based
ophthalmologist, Dr Rajendra
Prasad. Take an anti-allergic
medicine, or a tearing solution. If it
continues for over two days, consult
a doctor.
DOC TO CONSULT Ophthalmologist
DOCS ORDERS Your doctor may
prescribe steroidal or non-steroidal
drops depending on the severity. n
MARCH 2014
49
Healthy Dose
How to Do
One Thing
at a Time
Think you can effectively talk on the phone,
read your email and paint your nails
simultaneously? Your brain begs to differ.
By Fer nanda Moore and Nitya Ramachandran
Lets face it: multitasking makes us feel good. Ticking things off
a to-do list gives us pride and satisfaction at what weve accomplished, says Dr Vasuki Mathivanan, counselling psychologist
at The Academy of Life and People Skills, and a consultant at
Laksha Hospital, Chennai. And stress levels automatically drop
when youve finished a task or two. Then theres the boasting
that can go with being a multitasker.
On the flip side, multitasking can sometimes be a lose-lose proposition. (Talking

on the phone while driving? Dumb idea.)
But even seemingly benign multitasking
like chatting with a friend while sending
out an emailisnt as efficient or harmless
as we might believe. A recent study published in the science journal NeuroImage
revealed that when we attempt demanding
tasks simultaneously, we end up doing
neither as well as we should, because our
brains have cognitive limits. We may think
were doing two things at once, but our
brains are actually toggling between them.
Whats more, were also less efficient.
In an experiment at Stanford University,
a group of students was asked to spend 30
minutes simultaneously compiling a music
playlist, chatting and writing a short essay.
A second group focussed on each task individually for 10 minutes each. Afterward,
they were given a working memory test...
and the single-taskers significantly outperformed their multitasking peers.
Dr Kamal Khurana, psychologist and
director, The Counselling Institute, New
Delhi, says the constant pressure of multitasking has been seen to lead to burn out,
boredom towards basic chores, irritation,
temper outbursts, disturbed performance
at work, even body pain. And high stress
levels are known to disturb the digestive
and endocrinal systems. Experts believe,
however, that its possible to break the
multitasking habit and sharpen your focus.
Savour Your Senses
THE NUMBER
OF POINTS YOUR
IQ DROPS WHEN YOURE
FIELDING CONSTANT
INTERRUPTIONS
50
MARCH 2014
Ever close your eyes when biting into

something delicious? Thats your body
automatically shutting down one sense
your visionto fully appreciate the taste.
But how often do we really focus on a
single sense? A relaxing meal, for instance,
might involve a grand spread, music,
pretty tableware, candles, flowersall
your senses are stimulated at once.
The logic goes something like this: if
eating is fun, and reading is also fun, then
eating while reading is bound to be twice
as fun! Not necessarily, says Mathivanan.
If youre attempting two activities simultaneously and find yourself calmed and
relaxed at the end of them, then its working for you. But if you end up feeling frustrated at not having done justice to either,
then the whole effort is wasted.
TRY THIS: Dont automatically pile on
the extras; enjoy each sensation separately.
Limit the variety in food since too much
of it tends to push you towards overindulgence, says Rachna Chhachhi, Mumbaibased author of Restore: Fight Diseases, Stay
Healthy & Youthful. Take your relaxing bath
in peace. Listen to your iPod while lying in bed,

focussing on every note.
Do Yoga and Pranayama
Yoga is a great way to fine-tune your physical health and mental focus, says Dr Nitin
Unkule, founder director of KaivalyaYoga
Institute, Pune. Yogic postures and breathing techniques trigger the bodys natural
healing process, tone up the various systems,
slow down ageing and oxygenate the brain,
he says. Studies by Dr Chris Streeter, associate professor of psychiatry and neurology at
Boston University School of Medicine, indicate this may be because yoga helps increase
whats called vagal tone, or the bodys ability to
respond to stress. The vagus nerve is the bodys
wandering nerve, touching the respiratory,
digestive and nervous systems, affecting our
breathing, heart rate, digestion and plenty else.
TRY THIS: To restore your mental balance,
anytime and anywhere, Unkule suggests simple
Pranayama. Heres how to do it: block one nostril and inhale through the other to a count of
four. Hold for four counts. Now breathe out to a
count to six and hold for two counts after completely exhaling. (You can inhale and exhale
from the same nostril or inhale from one and
exhale from the other). Repeat this cycle 20-25
times morning and evening.
Embrace the Silence
Research by Dr Ramesh Manocha of Sydney

Universitys Meditation Research Programme
has found mental silence meditation to significantly reduce stress levels. According to
Manocha, At the level of the brain, it is likely
that mental silence exerts its positive effects by
reducing activity in neural circuits associated
with negative thinking, perceptions and behaviour while enhancing activity in those circuits
that support positive perceptions.
TRY THIS: Mathivanan advises 20-30 min-
utes of me timea time when you do something that you really like. She also recommends
visualisationsimply close your eyes and visualise a scene thats pleasing and calming. Once
your mind is trained, you can use this technique every time you find yourself hassled.
Consider Your Actions
A J Jacobs, best-selling author of The Guinea

Pig Diaries, pledged to quit multitaskingcold
turkeyfor a month. In his quest for focus,
Jacobs went to extremes, even dismantling his
Internet access to focus on writing. But the
thing that really worked was metacognition.
Whenever I noticed my mind wandering
which was pretty much constantlyId gently
guide my thoughts back.
TRY THIS: One way Jacobs refocussed was by
describing his actions aloud. Telling yourself,
I am walking down the sidewalk, makes you
present, he says. Not bold enough to verbalise?
(Jacobs confesses he got some strange looks.)
Just think about your actions. Simply acknowledging the moment taught me how to be in the
moment, he says.
Keep Careful Track
Sophie Leroy, Ph.D., an assistant professor at

the University of Minnesotas Carlson School of
Management says, Another form of multitasking occurs when your brain cant focus because
its busy thinking about all the other things you
have to do. This is a common complaint at
work. Time is segmented, with people rushing
from a project theyre working on, to a meeting,
and then back again, Leroy says.
TRY THIS: Imagine that your brain is a computer: if too many windows are open, Leroy
says, the whole system slows down. So leave a
trail of bread crumbs for your brain, she suggests. Before transitioning to a new project,
jot down where youre leaving off, so you know
where to pick up when you get back to it. n
KEEP IT TOGETHER
Here are some tasks that wont put you or anyone else in danger.
Chat with a friend +

do household chores
Listen to music +
do computer work
Prep for tomorrow +

watch television
Menial physical tasks you

do over and overlike
folding laundry or doing
dishesdont require a lot
of mental stamina. And a
nice distracting talk will
help take your mind off a
boring chore. One possible
exception: talking while
cooking. You may end up
with too-salty soup or a
burn.
Musicas long as its

instrumentaldoes not
affect other media-related
activities, says Clifford
Nass, Ph.D. In fact, a CD of
classical music playing in
the background while you
work may help you focus
and improve your mood
as you work. However,
music with lyrics can be
distracting, he says.
Unwinding with some tube

time is a typical way to destress after a hectic day.
But we often combine that
with munching through a
jar of cookies. Instead, prep
for breakfast or lunch while
you watch TV. Busy hands
will keep you from wolfing
down empty calories, and
the work done will earn
you winks in the morning.
Q
THE DOC
IS IN
Do I really need
to use intimate
washesare they
safe enough?
Urvashi, New Delhi
You dont need to use

them, but theres no harm
using one which has lactic
acid. These are pH
balanced to match the
skins pH in your vaginal
area. They can be used
through the year in all
seasons and even through
life. Make sure you use
them only once a day on
the external areas and not
internally at all. Your wash
should not have alcohol,
as it is an irritant. Also
avoid ones with
antibioticsthese are to
be prescribed by a doctor
only, in case of an
infection, and should not
be used as OTC meds.
You can also use a mild
soap (not an anti-bacterial
one) instead of a wash
(again, once a day).
Whenever you wash, dont
douche, scrub or rub, as
this could cause cuts and
result in infections.
Remember, this is a tender
area and is not exposed,
so needs good care. In
general, treat your vaginal
area the way you do your
facewith gentle care.
If youre using
something new that gives
you a rash, do consult a
gynaecologist. In fact, run
your wash by her even if
its not causing any
problems. Take the bottle
along the next time you
have an appointment, so
she can go through the list
of ingredients and advise
you on the product.
Dr Urvashi P Jha
director, department
of gynaecology, Fortis
Hospital, Delhi. Send
her your questions at
womenshealth
@intoday.com
MARCH 2014
51
food
now
La Dulce Veggie
Move over, carrot cake. Beets, squash and

zucchini all have a sweet side that can make
for some surprisingly luscious desserts.
By Ruta Fox
Recipes developed by Victoria G ranof
Avocado-Lime
Ice Cream
See page 56 for recipe.
The newest (and most unexpected) place to get one of your five servings of vegetables a day is the dessert
tray. Although veggies arent as high in natural sugars as fruits are, they add earthy flavourand vitamins,
anti-oxidants and fibreto all kinds of confections. And because theyre not overpowering on their own,
veggies tend to harmonise well with other dessert-y flavours (think lemon, ginger and coconut).
PHOTOGRAPHS BY MARCUS NILSSON
Lemon-Zucchini Bars
This recipe also works with

green zucchini and lime. In any hue,
the summer squash contains
fewer than 30 calories per cup.
54
MARCH 2014
115 g (1 stick) unsalted

butter, softened
cup icing sugar
1
cup all-purpose
flour
Pinch of salt
2
large eggs
1
egg white
cup sugar
cup freshly
squeezed
lemon juice
Zest of 1 lemon
(about 1 Tbsp)
1
medium yellow
zucchini or
yellow squash,
skin on, halved
lengthwise,
seeded and
grated ( cup)
1. In a medium bowl,
cream butter and icing
sugar until smooth.
Blend in flour and salt,
then press dough into
the bottom of an 8-inch
square baking pan. Chill in
the fridge until firm, about
15 minutes. Meanwhile,
preheat oven to 180C.
Remove crust from fridge,
poke with a fork in several
places and bake for 18
to 20 minutes or until
golden brown.
2. While the crust is
baking, make the filling:
in a large bowl, whisk
together eggs, egg white
and sugar. Add lemon
juice, zest and grated
zucchini. Pour over the

crust while its still hot.
Return to oven and
continue baking until
the filling is set and very
lightly browned, about
20 to 25 minutes. Let cool
completely, then cut into
1" x 4" bars and remove
from pan.
MAKES 16 BARS Per serving:
140 Kcal, 6 g fat (4 g sat),
18 g carbs, 30 mg sodium,
0 g fibre, 2 g protein
FOOD ST YLING: VIC TORIA GR ANOF/STOCKL AND MARTEL, PROP ST YLING: K AITLYN DU ROSS; ILLUSTR ATIONS: KRISTEN MALE
Eat Smart
2
1
Beet-Berry Cakes
The juice of this naturally

sweet root vegetable may
help improve exercise
endurance. The beets are
steamed in this recipe,
which keeps fat to a minimum.
1
1
Cooking spray
cup vegetable oil
cup sugar
large eggs
tsp grated lemon zest
tsp vanilla extract
cup peeled, finely
grated beets
(from 2 medium)
cup all-purpose flour
tsp baking soda
tsp baking powder
tsp salt
tsp ground allspice
cup fresh or frozen
raspberries, lightly
crushed
Low-fat yoghurt
and fresh or frozen
raspberries, to serve
1. Preheat oven to 180C.

Lightly coat six
ramekins or ovenproof cups with cooking
spray. In a large bowl, whisk
together oil, sugar, eggs,
lemon zest and vanilla until
well blended, about
2 minutes. Then stir in
grated beets.
2. In a separate bowl, sift
together flour, baking
soda, baking powder, salt

and allspice, then add to the
beet mixture, combining
well. Fold in the raspberries.
Divide the mixture among
the prepared cups.
3. Place cups in a baking
pan and fill the pan with
enough boiling water to
reach halfway up the sides
of the cups. Bake until the
top of the cake springs back
when lightly touched, 15 to
25 minutes. Cool 10 minutes,
then turn cakes out of cups.
Serve warm with Greek
yoghurt and raspberries.
MAKES 6 SERVINGS Per serving:
290 Kcal, 14 g fat (1.5 g sat),
35 g carbs, 480 mg sodium,
3 g fibre, 6 g protein
Eat Smart
HOT DISH
I want to include
more nuts in my
diet. What are the
different ways to
add it to food?
Nimisha, Bengaluru
AvocadoLime Ice
Cream
1. Spray six 170 g ramekins

with cooking spray. In
a saucepan, combine
squash, coconut milk,
ginger and cup water.
Simmer, until squash is
tender, about 20 minutes.
Butternut
Squash
Panna
Cotta
Butternuts
colour comes
from its high
concentration
of carotenoids,
nutrients that
may help
slash breastcancer risk.
56
3
1
1
Cooking spray
cups butternut or
pumpkin, peeled and
cubed
can light coconut
milk (450 ml)
Tbsp grated fresh
ginger
cup agave syrup (or
honey)
tsp curry powder
tsp salt
packet unflavoured
gelatin (30 g)
MARCH 2014
Chock-full of the
healthy fats that
keep you satisfied,
avocados have been
linked to lower body
weight and higher
good cholesterol
numbers. Their
buttery texture
makes for an ultracreamy dessert.
3. In a small bowl, sprinkle

gelatin over 3 tablespoons
cold water and let soften,
about 1 minute. Add to the
hot squash mixture and
stir until dissolved, about
3 minutes. Divide among
ramekins and refrigerate
until set, 4 to 6 hours.
Serve still in ramekins.
ripe avocados, pitted

and peeled
Juice of 3 limes
Zest of 2 limes
cup low-fat milk
cup sweetened
condensed milk
In a blender or food
processor, combine all
ingredients and blend until
smooth, scraping down
the sides with a rubber
spatula. Transfer to a
shallow glass or stainlesssteel pan, cover
and freeze until firm,
about 4 hours.
MAKES 6 SERVINGS
Per serving: 150 Kcal, 5 g fat
(4 g sat), 21 g carbs, 120 mg
sodium, 1 g fibre, 6 g protein
MAKES 6 SERVINGS
Per serving: 250 Kcal, 14 g fat
(4 g sat), 29 g carbs, 70 mg
sodium, 5 g fibre, 5 g protein n
2. Remove from heat and

stir in agave syrup, curry
powder and salt. Transfer
mixture to a blender and
pure until smooth.
Nuts are very versatile and

can be incorporated in
different ways in your
daily diet. Simply roast or
grind to a powder and use
in your smoothies. Strew
chopped bits over your
salad or dessert. Soak a
handful of cashews or
almonds for about six
hours and then use as a
curry base. Grind them
with coriander or tomato
and spices. This will add a
creamy texture to you
gravy. Roasted, ground
peanuts churned in the
mixie make great peanut
butter, for a protein-rich
start to the day.
What seasoning will

give my food a kick
without setting my
tongue on fire?
Palash, on email
Try using a combination

of easily available spices
like coriander, cumin, a
dash of white or black
pepper, aniseed (saunf)
for that kick. You could
also deseed a green chilli
and use only the flesh.
Ginger, garlic and onion
add zest and a mild
pungency, without
overpowering
the palate. Herbs, both
traditional (like curry
leaves and coriander)
and Western (rosemary,
thyme) add a distinctive
flavour. Ultimately, it
depends on the dish that
youre preparing.
Shonali Sabherwal
Macrobiotic food
consultant and
chef, Mumbai. Send
your questions at
womenshealth
@intoday.com
Eat Smart
Drop
Some Acid
Oils get all the attention,
but using the right kind
of vinegar is the secret
to a perfect dish.
WHITE RICE
Flavour: Light and mild

Best for: Marinades, pickling
vegetables, sushi
Try this: Mix with pineapple
chunks, soya sauce and oil
and use it to marinate tofu
(for 30 minutes or longer).
Look for: Blue Dragon
White Rice Vinegar, `165,
Naturesbasket.co.in
SHERRY
inegar adds vibrant flavour to

your food, and unlike its oily
counterpart, does so without
adding a ton of fat or calories.
Vinegars acidic and sour background
wakes up the taste buds, letting them
better detect flavours like sweet,
salty, savoury and bitter, says
New Delhi-based Amit Puri,
corporate chef for the chain that
runs Spaghetti Kitchen, Copper
Chimney, Noodle Bar and Bombay
Blue. Because the acid weakens
meat fibres and can soften leafy
vegetables, foods dressed in vinegar
often end up more tender, says Ritika
Samaddar, regional head, dietetics,
Max Healthcare, New Delhi. And if
thats not enough to tempt you to
stock up, studies have shown that
vinegar can reduce your blood-sugar
response to carbs, and may even
help increase short-term satiety,
so youll eat less.
Flavour: Nutty, with warm,

sweet brown-sugar notes
Best for: Meat, poultry,
root vegetables and salad
dressing
Try this: Simmer minced
shallots (small onions) in
a few teaspoons of sherry
vinegar. Serve atop mutton
or chicken.
Look for: Capirete Sherry
Vinegar, `501,
Zansaar.com
BALSAMIC
Flavour: Tangy, slightly

sweet and rich
Best for: Spinach,
strawberries and goat
cheese
Try this: Heat a tablespoon
of olive oil in a saucepan
and saut two cloves of
garlic slivers. Toss in spinach
leaves that have been
drained and squeezed dry.
Coat them with the oil, then
put in a bowl and drizzle
have two cups full. Add this

to 4 cups water and
1 teaspoon brown sugar in
a glass container. Let this
mixture ferment in the sun
for eight weeks. Strain
the contents through a
fine mesh strainer.
Repeat after four weeks,
straining through a clean
muslin. Bottle.
APPLE CIDER
Flavour: Strong, leaning

towards sour and tastes of
apples
Best for: Proteins and
veggies (replace your salt
content with it)
Try this: Gargle with two
teaspoons in a glass of
water for an excellent
breath freshener.
Look for: Heinz Apple Cider
Vinegar, `240, Ebay.in
BLACK (CHINESE OR
JAPANESE)
Flavour: Malt
Best for: Sauces and thick
gravies
Try this: Combine garlic,
ginger (both finely
chopped) with 1 cup peanut
butter, 1 teaspoon honey,
cup water, 1 teaspoon
chilli paste, cup sesame
oil and cup black vinegar
for a peanut dipping sauce.
Store in the refrigerator for
up to two weeks. The longer
it sits, the spicier it gets!
Look for: Amrapali
Biotech Vinegar `329,
Amrapalibiotechindia.com
FRUIT-FLAVOURED
Flavour: Typically sweet

and sour, with notes of what
it was infused with (for
example: cherry, tomato,
pineapple, raspberry)
Best for: Cheese, and
desserts
Try this: Drizzle tomato
vinegar over Brie and serve
on crackers. Warm any fruit
vinegarraspberry, fig,
passion fruitin pot with a
dash of sugar, then drizzle
over roasted pears and lowfat ice cream.
Look for: Make it at home.
Buy overripe fruit (at a
discount) or collect peels
and cores of fruit till you
HERB-FLAVOURED
Flavour: Delicate, aromatic,

reminiscent of herb used
(tarragon, basil, dill, lemon
balm)
Best for: Salads and salad
dressings
Try this: Mix with honey
and drizzle over fish or
add a splash to soups and
stir-fries for extra aromatic
flavour.
Look for: Ponti fine herbs
vinegar, `465,
Gourmetfoodindia.com n
Erica Tobin and
Aashmita Nayar
Quick Tip
Using too much vinegar is
a common newbie mistake.
Start with a splash, then
add more if needed.
GUT TER CREDIT TK
JONATHAN K ANTOR, FOOD ST YLING: SUSAN OT TAVIANO/HALLE Y RESOURCES
some balsamic vinegar.

Look for: Colavita Balsamic
Vinegar, `340,
Junglee.com
PHOTOG R APH ER CREDIT
MARCH 2014
000
Eat Smart
Go With
The Grain
Adding fibre to your

diet will keep the calorie
count low and the
weight at bay.
By Sana Salam
Heres the plan: go on and

gorge. Yep, theres actually a
way to get a full tum without
filling out your yoga pants. Its
name is fibre. And it just may
be the secret to losing weight
without starving yourself silly.
Fibre slows down the
digestion process therefore
making you feel full for longer,
and it has zero calories! says
Shwetha Bhatia, RD, Mumbai.
Eating fibre-packed foods

can also lower your bodys
absorption of calories
from carbs. One US
Department of Agriculture
study found that women
who increased their daily
fibre intake from 12 to
24 grams absorbed 90
fewer calories a day than
those who ate the same
amount of food but less
fibre. In addition, studies
have shown that fibre
intake can lower the risk of
heart disease, control your
cholesterol and reduce
chance of developing
type 2 diabetes. Dietary
fibres are also important in
the treatment of irritable
bowel syndrome.
Heres how you can get
your recommended 30 g
(minimum) a day:
Go Whole (grain)
Wholegrains consist
of three layers: the
outer bran, the middle
endosperm and the inner
germ. The fibre from
bran is great at curbing
hunger. To get your fill,
so you dont mindlessly
snack before lunch, start
your breakfast with a
stuffed multi-grain roti or a
multi-grain dosa or 2 slices
of wholewheat bread.
You can also swap white
pasta for wholewheat and
white rice for brown. To
determine if a packaged
food is wholegrain, look
for the word whole, as
in wholewheat, on the
ingredient list, which
means that all of the grain
layers are still intact.
Eat More Veggies

Look for opportunities
to chuck in vegetables
everywhere. Add them
to your omelette, have it
as your afternoon snack
(carrots and hummus
yum!), and have a big
salad for dinner. Beans,
peas, lentils, broccoli,
spinach and sweet
potatoes are some of the
best sources of fibre.
Ditch the Juice
You dont have to do it
completely but dont
think that fruit juice can
substitute for its whole
version. Juicing usually
means that you get less
fibre. Eating different
whole fruits such as
apples, oranges and dark
cherries will add variety
to your diet and help you
meet your RDA of fibre. n
VEG WRAP
Use whats your already in

your kitchen to up your fibre
intake and liven up your meal.
Liven up
your meals
with bright
colours
and varied
textures.
2 multi-grain rotis
2 tsp low-fat hung yoghurt
tsp English mustard
tsp honey
carrot, julienned
red pepper, julienned
yellow pepper, julienned
cucumber, julienned
2 salad leaves
Mint leaves, to garnish
1. Mix yoghurt with mustard and
honey. Spread 1 tsp onto each roti.
2. Divide veggies and place on half
the roti.
3. Roll up and crunch through!
Here are the winners of the Swaad Bhari SehatHealthy & Tasty
Dishes contest by Aashirvaad Atta with Multigrains and Womens Health.
The winners take home goodies from Aashirvaad.
Healthy Breakfast
Rolls
- By Rizwana Khambati
Ingredients
cup Aashirvaad Atta

with Multigrains
5 Tbsp olive oil
Salt to taste
1 tsp baking powder
tsp soda
Water to make a soft dough
1
For the filling
1 cup sliced button mushrooms

cup sliced onions
sliced bell peppers
cup low-fat cheese
cup blanched and chopped
spinach
2 Tbsp grated garlic
1 Tbsp olive oil
Salt and pepper to taste
1 Tbsp chopped basil leaves
1
1
Tbsp chilli flakes

Tbsp dry herbs
Method
1/ To the atta add olive oil, salt,
baking powder and soda. Add water
and mix and knead until a soft dough
is formed.
2/ To prepare the filling, take olive
oil in a pan, add garlic, onions,
mushrooms, bell pepper and saut.
Add spinach, salt, pepper, chilli
flakes, herbs and remove from
fire. Add cheese and stir. Keep
stirring and allow the mixture to cool
completely.
3/ Take the dough and roll out a
big rectangle of about 10 by 14.
Spread the filling on the dough and
start rolling from the end near you to
form a big roll; pinch to seal.
4/ Cut the roll into eight pieces.
Place the cut side facing up on a
greased baking sheet. Brush with
olive oil and bake in a preheated
oven for about 30 minutes or until
golden brown at 180 C. Remove
and serve.
Wholewheat
and Choco Chips
Shortbread
- By Anjali Kahlon
Ingredients
100 g regular salted butter
125 g sugar
200 g Aashirvaad Atta
with Multigrains
cup (approx)
chocolate chips
Method
1/ Mix the butter and sugar with a
wooden spoon or with your hand.
2/ Add the atta and gently rub in the
mixture with your fingers so that

they bind well.
3/ Add the chocolate chips and
press down the mixture into a 9
round tin, pressing gently with your
hand to level it out. Prick a few times
with the fork. Place in a preheated
oven. Bake at 180C for 25 minutes.
4/ After you take it out of the oven
cut around 15-16 wedges. Let them
cool and then remove from the tin;
enjoy your shortbread.
Mango Dosa
Multigrain Ravioli
- By Krishna Chavda
- By Anjienie Goel
Ingredients
Ingredients
For The Dough
cup mango pulp

cup Aashirvaad Atta with
Multigrains
cup maida
1 Tbsp cornflour
1 Tbsp fresh grated coconut
tsp cardamom powder
tsp nutmeg powder
1 Tbsp sugar
cup low-fat milk
cup water
Oil/ghee for frying
A pinch of salt
For Stuffing
1
1
alphanso mango, peeled

and chopped
Tbsp powdered sugar
Method
1/ In a bowl add mango pulp,
Aashirvaad Atta with Multigrains,

maida, cornflour, grated coconut,
cardamom powder, nutmeg powder,
sugar, milk and mix properly. Let it
rest for an hour.
2/ After an hour, if the batter seems
too thick to pour, add some water.
3/ Heat a non-stick tawa. Pour the
batter on the tawa and spread it; add
ghee and cook.
4/ Layer the stuffing and roll the
dosa.
5/ Garnish with mango slices and
chocolate sauce. (You could also
serve it with ice-cream)
cup Aashirvaad Atta with

Multigrains
cup water
teaspoons olive oil
tsp salt
For The Stuffing
cup blanched spinach

cup low-fat cheese
1 onion, finely chopped
A handful basil leaves
For The Topping
cup cheesy white sauce

Chopped capsicums, olives, boiled
corn for garnish
For tomato sauce
1 cups tomato pure
3 Tbsp sugar
1 tsp minced fresh basil
1 tsp minced fresh parsley
1 tsp minced fresh oregano
1 minced garlic clove
teaspoon salt
teaspoon pepper
Method:
1/ To prepare the dough, put flour,
salt and olive oil in a bowl. Add some

water and knead it to make a dough.
With a rolling pin, roll out the dough
into thin sheets.
2/ Mix spinach, cheese, onions,
oregano, basil, salt and pepper to
form a nice even mixture for filling.
3/ Divide pasta dough into two; roll
one portion to one-sixteenth-inch
thickness. (Keep pasta covered
until ready to use.) Working quickly,
place rounded teaspoonfuls of filling
1 apart over half of pasta sheet.
Brush around filling with water to
moisten. Fold sheet over; press
down to seal. Cut into squares
with a pastry wheel. Repeat with
remaining dough and filling.
4/ Bring water to a boil; cook the
ravioli for about 2 minutes in
salted water.
5/ Combine the tomato sauce
ingredients and bring to a boil.
Reduce heat; cover and simmer for
1 hour, stirring occasionally.
6/ Arrange ravioli on a platter and
top with cheesy-white sauce,
capsicums, olives and corn. In
the centre of each ravioli pour the
tomato sauce. Before serving, bake
for 5 minutes in a preheated oven.
Eat Smart
Take Comfort
Katie Lee, author of The Comfort Table: Recipes for Everyday Occasions,
skinnies up home-cooked favourites without sacrificing any flavour.
PHOTOGRAPHS BY MARCUS NILSSON
000
MARCH 2014
poached
eggs
and hash
pot roast
herb-roasted
potatoes
Eat Smart
meatloaf
sliders
faux-fried
chicken
Eat Smart
carrot-cake
cupcakes
recipes
Poached Eggs and Hash
FOOD ST YLING: VIC TORIA GR ANOF/ART DEPT; PROPS: ANGHAR AD BAILE Y.

TOP: SHUT TERSTOCK /INDIAPIC TURE
kg unpeeled potatoes, cut

into " dice
225 g turkey sausage meat or
chicken sausage
2 Tbsp olive oil
2 Tbsp red onion, minced
red bell pepper, diced
2 spring onions, thinly sliced
1 Tbsp parsley, minced
c grated Asiago cheese (or
Parmesan)
2 Tbsp white vinegar
4 eggs
1. Place potatoes in a saucepan
and cover with cold water.

Bring to a boil over high
heat. Reduce heat to low and
simmer for 5 minutes. Drain
and reserve.
2. In a large skillet, brown
sausage over medium heat,
stirring with a wooden spoon
to break up. Transfer sausage
to a plate lined with paper
towels and set aside.
3. Drain skillet and add oil.
Add onions, peppers, spring
onions. Saut until onions are
translucent. Add potatoes and
gently stir to mix. Cover and
cook for 5 minutes without
stirring until potatoes form a
nice golden crust.
4. Stir in parsley and salt and
pepper to taste. Cover and
cook an additional 5 minutes.
Remove lid and stir in sausage.
Continue cooking, if necessary,
until potatoes are fork tender.
Sprinkle with cheese.
5. In a large pot, combine
vinegar with 2 litre of water
and bring to a rolling boil.
Reduce heat to a bare simmer.
Crack an egg and, holding the
shell close to the surface of
the simmering water, slide it
into the pot. Working quickly,
repeat with remaining eggs.
Poach for 2 minutes.
6. Remove each egg with a
slotted spoon and drain on a
towel. Serve over hash.
MAKES 4 SERVINGS. Per serving: 370 Kcal,
20 g fat (3.5 g sat fat), 28 g carbs, 3 g

fibre, 500 mg sodium, 20 g protein
Pot Roast
1.8 kg chuck roast or whole

skinless chicken, tied
c flour
2 Tbsp canola oil
2 onions, peeled and quartered
4 large carrots, slit lengthwise
and cut into 1" pieces
2 large leeks, sliced
2 c sliced white button
mushrooms
2 whole peeled garlic cloves
1 c red wine
1 litre low-fat, low-sodium
stock
2 Tbsp tomato paste
1. Preheat oven to 150C. Season
all sides of roast with salt and

pepper to taste. Dredge in flour.
2. In a large Dutch oven, heat
canola oil over medium heat.
Brown roast, 4 to 5 minutes per
side. Remove roast from the
Dutch oven and set aside.
3. Reduce heat to medium
and add onions, carrots, leeks,
mushrooms and garlic. Cook,
stirring occasionally, about
5 minutes. Add wine and use a
wooden spoon to scrape up
any browned bits. Stir in broth,
tomato paste and salt and
pepper to taste.
4. Place roast in a large covered
pan and nestle it in the broth and
vegetables. Bring the liquid to
a low boil. Cover and put in the
oven for 3 to 3 hours (1 hour for
chicken), until beef is fork tender.
5. Remove roast to a cutting
board and take off the strings.
Spoon the pan juices and
vegetables over the beef. Serve
immediately.
15 g fat (4.5 g sat fat), 15 g carbs, 2 g fibre,

460 mg sodium, 53 g protein
Herb-Roasted Potatoes
kg red-skinned potatoes,
quartered
2 Tbsp extra-virgin olive oil
2 Tbsp chopped mixed fresh
herbs (such as rosemary,
thyme, parsley and chervil or
tarragon)
ABOUT THE AUTHOR
Katie Lee is a food and lifestyle contributor

for The Early Show. These recipes are
adapted from her book, The Comfort Table:
Recipes for Everyday Occasions (Simon &
Schuster, 2009), found wherever books are
sold and at Amazon.com.
Katie
can
make
even
homespun
meals
healthy.
1. Preheat oven to 200C.

2. In a large bowl, combine
potatoes, olive oil, herbs and salt

and pepper to taste. Toss to coat.
3. Place potatoes on a baking
sheet. Roast until fork tender and
golden brown, 25 to 30 minutes.
7 g fat (1 g sat fat), 18 g carbs, 2 g fibre,

Meatloaf Sliders
170 g extra-lean ground beef or

chicken
1 egg white, lightly beaten
3 Tbsp ketchup
3 Tbsp finely chopped onion
1 Tbsp wholewheat
bread crumbs
tsp Worcestershire sauce
1 tsp minced flat-leaf parsley
1 tsp minced thyme
Dash garlic powder
8 slider-size wholewheat buns
1. Preheat oven to 180C. Line a
baking sheet with parchment

paper and place a cooling rack on
top. Spray lightly with non-stick
cooking spray.
2. In a large bowl, combine
beef, egg white, 1 Tbsp
ketchup, onions, bread crumbs,
Worcestershire sauce, parsley,
thyme, garlic powder, salt and
pepper to taste. Use your hands to
mix everything together.
3. Divide meat into 8 thin patties;
place on prepared rack. Brush
with remaining ketchup. Bake
20 minutes.
4. Place sliders in buns and serve.
MAKES 4 SERVINGS (2 SLIDERS). Per serving:
280 Kcal, 6 g fat (1 g sat fat), 38 g carbs,
2 g fibre, 500 mg sodium, 20 g protein
Faux-Fried Chicken
kg boneless, skinless chicken

breast, cut into thin strips
3 Tbsp Dijon mustard
2 c cornflakes
2 tsp minced fresh sage
1 tsp minced fresh thyme
BBQ or honey-mustard sauce
1. Preheat oven to 200C. Line
a baking sheet with parchment

paper and spray with non-stick
cooking spray. Using a pastry
brush, coat each piece of chicken
with Dijon mustard.
2. In a food processor, combine
the cornflakes, sage, thyme, salt
and pepper to taste. Pulse to a
coarse meal and transfer to a
shallow dish. Dredge each chicken
strip in the cornflake mixture
until evenly coated. Place on

baking sheet and bake for 15 to
20 minutes. Serve with dipping
sauce, if desired.
0.5 g fat (0 g sat fat), 15 g carbs, 1 g fibre,

Carrot-Cake Cupcakes
2
1
2
1
1
110
c wholewheat pastry flour

c all-purpose flour
tsp baking soda
tsp ground cinnamon
tsp ground ginger
tsp ground nutmeg
tsp salt
c lightly packed brown sugar
c canola oil
large eggs
c plain yoghurt
kg carrots, grated
c raisins
g light cream cheese,
at room temperature
1 c confectioners sugar
(powdered)
c chopped walnuts (optional)
1. Preheat oven to 180C. In a
medium bowl, sift together flours,

baking soda, cinnamon, ginger,
nutmeg and salt. Set aside.
2. With an electric mixer, beat
brown sugar and canola oil for 5
minutes. Add eggs, one at a time.
Stir in yoghurt, carrots and raisins.
Mix in the flour mixture until just
combined.
3. Spoon batter into muffin tins.
Bake for 20 minutes. Let cool
completely on a wire rack.
4. Using an electric mixer, whip
cream cheese and sugar. Spread
over each cupcake. Top with
walnuts, if desired.
MAKES 18. Per cupcake: 220 Kcal, 5 g fat
(0.5 sat fat), 41 g carbs, 3 g fibre, 260 mg
sodium, 5 g protein n
MARCH 2014
67
Scale Down
Lose Your
Appetite
Put longings on lockdown with

these strategies that stave off
stomach growling.
By Loren Chidoni and Gagan Dhillon
Slash calories and you will drop

kilos. Seems simple, right? Just
one problem: your stomach
inevitably stages a protest,
rumbling until you give in. The
reason, scientists say, is that
when your body senses food is in
short supplyeven if youre
restricting it on purposeit goes
on the offence, pumping out
more of the hunger hormone
ghrelin to coerce you to eat. But
just because your gut is
biologically anti-diet, it doesnt
mean youre doomed to become
a bottomless pit. Give these
tricks a try, and before long your
tummy wont just be quieter
itll be a whole lot flatter too.
Nutritionists are always raving

about lean protein, and for
good reason: it keeps you fuller
than other nutrients and takes
your body more time to digest
and absorb. The same is the
case with fibre. But what you
may not realise is that when
you eat it also matters. A
Purdue University study found
that eating lean protein (such
as egg whites or low-fat
yoghurt) at breakfast keeps
you satisfied longer than if you
were to consume it at other
times of the day. A high-fibre
breakfast along with a lean
protein is ideal. It will keep you
satiated and prevent in-between-meals snacking, says
Sheela Krishnaswamy, a
Bengaluru-based nutritionist.
70
MARCH 2014
Rise and Shine with

Protein and Fibre
Keep your Mind Busy
When you notice your

thoughts chasing that cupcake
you saw at the confectionary
stall, distract yourselfit can
be anything from focussing on
your breathing to listening to
music. If thats too mild a
distraction and you can already
imagine the cupcake melting in
your mouth, try solving a crossword or do a complicated
calculation. Then give yourself
10 minutes for the craving to
subside. The human body is
tuned to routine. So if you
snack on a samosa every day at
4 oclock, your body will trigger
the Im hungry feeling every
day at that time. If you distract
yourself for a few days, your
body will automatically shut
down that reaction, advises
Rekha Sharma, RD and WH
advisor. It helps to keep your
meal times regulated. Your
body will adjust to your new
routine and youll notice fewer
cravings.
Chow on Potatoes
The no-carb craze made spuds

out to be dietary villains, but
these starches actually have
appetite-slaying superpowers.
They contain a special type of
starch that resists digestive
enzymes. Because potatoes
take a while to break down,
they stay in your intestine
longer, delaying the onset of
hunger pangs, says Katherine
Beals, Ph.D., RD, a clinical
associate professor of nutrition
at the University of Utah.
GUT TER CREDIT TK
70% dieters
report hunger
as their biggest
obstacle.
PHOTOG R APH ER CREDIT
ARE YOU REALLY HUNGRY?
Were more likely to stuff ourselves according to external stimuliwhat

time it is, how much is left in the packagethan what our gut is telling us.
Use this scale to rate your hunger, and chow down only when youre in
the 3 to 4 range, says American Dietetic Association spokesperson Dawn
Jackson Blatner, RD. At a 1 or 2, you dont need to eat, and by 5 or 6, youre
likely to overeat or make poor food choices because youre so famished.
1. You dont feel hungry.

2. Food sounds good, but you couldnt
eat a whole apple.
3. Your stomach feels empty.
Potatoes and other starchy

foods like corn can prevent
snacking to some extent. But
only if you eat the spud in
baked or steamed form, says
Krishnaswamy. Have a baked
potato with dinner (a medium
spud is only about 100 calories)
or better yet, try potato salad
made with vinegar instead of
fattening mayo; chilling
cooked potatoes increases
their hunger-busting abilities.
Of course, potatoes cooked in a
vat of oil (think French fries
and chips) are still bad.
Embrace (a Little) Fat
Trimming all the fat from your

diet can backfire. Oleic acid, an
unsaturated fat found in olive
oil, nuts and avocados, helps
quash hunger, according to a
study in the journal Cell
Metabolism. During digestion,
its converted into a compound
that indirectly triggers
hunger-curbing signals to your
4. Your stomach is growling.

5. Your stomach and head hurt.
6. You are irritable and cant focus.
Eating feels like an emergency.
brain. Just watch your portions

and the kind of fat you eat.
Trans fats from fried snacks
will do you more harm, warns
Sharma. She suggests snacking
on a handful of nuts such as
almonds or peanuts for good
fats and fibre. Or spread two
tablespoons of natural peanut
butter on wholegrain bread for
a quick snack.
Get Sweaty
Hitting the gym not only burns

calories but also helps you
consume fewer of them. A
study published in the
American Journal of Physiology
found that 60 minutes of
high-intensity cardio can
reduce appetite for up to two
hours afterward. Aerobic
exercise lowers ghrelin levels
and increases the amount of an
appetite-suppressing hormone
in your body, says study
author David Stensel, Ph.D. To
maximise the hunger-dampen-
ing effect, make your cardio

workout more intense by
adding intervals (short bursts
of speed with periods of rest).
Eat Water-Based Fruits
To keep your calorie intake in

check, avoid bingeing on
calorie-dense fruits such as a
banana. Instead, snack on
water-based fruits such as
oranges, watermelons, pears,
grapefruits and more. These
fruits are made up of 95 per
cent water and are a great
source of vitamins and
minerals, which makes them
ideal diet-friendly food .
A 100 g banana has more
calories than 100 g of oranges.
So you can eat more oranges
and not feel guilty about
exceeding your recommended
calorie intake, says Sharma.
Sleep on it
Lack of sleep can put your

hunger-regulating hormones
out of whack. A study
published in the Annals of
Internal Medicine, revealed
that four nights of sleep
deprivation can reduce insulin
sensitivity in your fat cells by
almost 30 per cent. This upsets
the bodys ability to produce
leptinethe hormone that
regulates hunger pangs. In a
nutshell: the less sensitive your
cells are to insulin the hungrier
you feel. At least seven to
eight hours of sleep is
necessary for your body to
balance and control its
hormone production, adds
Krishnaswamy. n
MARCH 2014
71
You Lose, You Win
I FEEL
AWESOME!
TAKE A
LOAD OFF
Back in school, like most

teenagers, New Delhi-based
Kiranjot Kaur was conscious of
the way she looked. I used to be
skinny then, so I thought I was
healthy. I never worried about
weight, says Kiran. She ate as
she pleasedmostly high-calorie
fast foods, and never stressed
about getting any kind of physical
activity. When Kiran turned 19
things took a turn for the worse.
I dont cook. What

kind of takeout
wont kill my diet?
Priyanka, New Delhi
When ordering in consider

salads or wholegrain
sandwiches with lean
meats, and no mayo or
cheese. If you are ordering
Chinese, be wary of the
fat and sodium content. A
safe bet would be clear
soups or broth-based
soups with brown rice dim
sums. Always keep your
dinner takeout light. To
avoid the temptation of
ordering calorie-heavy
foods, have a big breakfast at home: you can have
wholegrain cereal with
eggs. A lot of gourmet
places in different cities
deliver home-cooked
food prepared as per
your needs.
The Lifestyle
Kiran eliminated junk food and

ate home-cooked meals. At the
gym, she devoted an hour every
day, five times a week. She would
run a set number of kilometres on
the treadmill followed by weight
training. Soon I lost 12 kg. I was
quite happy but hungry for more
weight loss, says Kiran. Although
exercise had brought down the
number on the scale to 66 kg,
Kiran had hit a plateau. I sought
help from a dietician who asked
BEFORE
78 KILOS
AFTER
55 KILOS
me to eat five small meals a day

to keep my metabolism up, says
Kiran. She ate oats and fruit for
breakfast and protein-rich bran
rotis along with veggies and dal
for lunch. Between meals she ate
salad and soup and drank green
tea. Dinner was mostly a salt-free
wholewheat veggie sandwich. I
avoided salt after 6 pm to reduce
water retention, she says.
slim and fit, she loves how people

react to her now. My friends
and family cant wait for my
weight-related Facebook posts.
It motivates and inspires them
to make healthy changes, says
Kiran proudly.
The Reward
without the other will not get you

results in the long run.
> Sip green tea. It helps me destress and is proven to have so
many health benefits. n
By Gagan Dhillon
The right mix of diet and

exercise helped me lose the
remaining 11 kg and I am finally at
my healthy weight, she says. Not
only is she excited about being
Kirans Tips
> Do what you need to do. Dont
let others bring you down.
> Mix diet and exercise. One
eat this, not that!

...per 100 g
I hear nuts are a

great snack, but
theyre so high in fat
and calories. Whats
the deal?
Tanisha, Mumbai
Nuts, despite their highcalorie content are highly

nutritious. They have lowcholesterol, no trans fats
and are high in fibre.
Moreover, they help
control your appetite.
Nuts are also rich in
essential minerals and
vitamins such as
magnesium and iron.
Therefore, nuts can play a
role in keeping hormones
balanced. Dont consume
more than a handful,
spaced across the day.
And always have a mixture
of nuts so you get a wide
range of nutrients.
Nishi Grover
515.4 Kcal
9.3 g protein
12.7 g carbs
47.7 g sugar
27.2 g fat
Dairy Milk
Fruit & Nut
72
MARCH 2014
529.7 Kcal
10.2 g protein
3.2 g carbs
56.5 g sugar
29.0 fat
Dairy Milk
Milk Chocolate
Dietician and fitness

consultant.
Send Nishi your
questions at
womenshealth
@intoday.com
TOP PHOTOGR APH: GULSHAN SACHDEVA
The Change
I had gained 20 kg, says Kiran

who is 5'5" tall. To top it there
were health complications.
When I went for a check-up, I
discovered that I had PCOD,
adds Kiran. For someone who
never had to worry about her
weight, comments from friends
and family on what she had
done to herself, left the 23-year
old bruised. Determined to put
an end to all this, Kiran started
watching her diet and joined a
gym. I realised that I didnt have
an issue with quantity but what I
ate was unhealthy, recalls Kiran.
Scale Down
Your Flat-Belly Day

A 1,500-calorie eating plan designed
to keep you trim and satisfied.
By Keri Glassman, RD
Breakfast
Ricotta with Fruit

and Nuts
cup low-fat ricotta cheese
3
3
2
1
figs, sliced
strawberries, sliced
Tbsp pistachios*
tsp honey
Top ricotta with fruit and nuts

and drizzle with honey.
* In a study, dieters who ate a daily
handful of pistachios instead of
pretzels lost more weight.
Total: 400 calories
Snack
1 sweet potato
1 tsp olive oil*
2 sprigs fresh parsley, chopped
Drizzle sweet potato with oil

and bake at 215C for about 40
minutes, or until tender. Sprinkle
with chopped parsley.
* The type of fat found in olive oil
may actually grease the weightloss wheels, according to research
in the British Journal of Nutrition.
Total: 200 calories
Dinner
Scallop Salad with

Homemade Croutons
Daily total:
1,500 calories
Note: For optimal
weight management,
combine this nutrientdense meal plan with
exercise.
Lunch
Veggie Pasta
2 Tbsp chopped green bell
pepper
2 Tbsp chopped yellow bell
pepper
8 cherry tomatoes
6 broccoli florets
1 Tbsp chopped red onion
1 tsp olive oil
1 cup cooked wholewheat
spaghetti*
1 Tbsp grated Parmesan
cheese
Saut veggies in oil and toss with

pasta. Sprinkle with cheese.
Snack
1 large banana*
1 Tbsp almond butter
* Bananas contain a type of

fibre called resistant starch,
which may help burn fat.
FOOD ST YLING: CYD MCDOWELL
1 slice wholewheat bread

2 tsp olive oil, divided
tsp garlic powder
2 Tbsp chopped shallot
Olive-oil cooking spray
cup apple cider
tsp apple-cider vinegar
170 g scallops
apple, sliced
2 Tbsp unsweetened dried
cranberries*
2 cups fresh spinach
Total: 220 calories
Indulge Without Bulge

> Add: 23 g Cadbury Gems (92 calories)
> Subtract: Almond butter from first snack

(96 calories)
PHOTOG R APHS BY LE VI B ROWN
Toast bread, coat with 1 teaspoon

olive oil and the garlic powder,
cube. Saut shallot for 3 minutes
in an oil-spritzed pan. Add
cider and salt to taste. Boil and
cook 4 minutes. Pour into a bowl
and whisk in cider vinegar and
1 teaspoon olive oil. Set aside.
Wipe pan, spritz again and
cook scallops over medium
heat until golden brown, 2 to 3
minutes per side. Serve scallops,
apple, cranberries, croutons
and dressing on a bed of spinach.
* Swapping plain pasta for wholewheat noodles more than doubles

the filling fibre in your meal.
* Unsweetened crans have

about a third the calories of
sweetened.
Total: 290 calories
Total: 390 calories
MARCH 2014
73
Scale Down
Zucchini and
Eggplant
Uyghur Kebab
This healthy appetiser is a treat
both for the eyes and the palette!
By Chef Rajen, Nom NomThe Ashok, New Delhi
> Total Time: 15 minutes

Serves: 2
tsp red chilli

paste
10 tsp low-sodium
soya sauce
80 g green olives
3 Tbsp refined oil
Coriander leaves,
for garnish
Mixed capsicum,
for garnish
Leeks, for garnish
Ingredients
1/ Make a paste out

of the sugar, lemons,
curry powder, red
chilli paste, soya
sauce and green
olives; marinate
veggies in the
mixture.
2/Toss zucchini in
a large bowl with 2
teaspoons oil,
teaspoon salt and
teaspoon black
pepper.
3/ Repeat with
remaining vegetables, working with
one type at a time
and keeping each
batch separate.
4/ Thread
vegetables
onto skewers
(thread zucchini
and eggplant
horizontally through
slices so cut sides
will lie flat on grill);
leave about inch
between tomatoes,
using 3 skewers per
type of vegetable
and not mixing
vegetables on any
skewer.
5/ Prepare grill
for cooking over
medium-hot
charcoal.
6/ Grill kebabs in 2
batches on lightly
oiled grill rack,
turning over once,
until vegetables are
tender (vegetables,
except tomatoes,
should be lightly
browned; tomatoes
should be blistered
and shrivelled),
6 to 10 minutes
(timings will vary
among vegetables).
Re-thread veggies
according to
preference on the
skewer. n
Quick
Recipe
MANOJ KESHARWANI
200 g green zucchini,

chopped
200 g yellow zucchini,
chopped
200 g eggplant,
chopped
100 g cherry tomatoes
6 satay skewers
4 tsp sugar
4 lemons
5 tsp curry
powder
Method
000
DECEMBER 2013
INDIA TODAY
DIGITAL MAGAZINE
ANYTIME
ANYWHERE
ANY DEVICE*
SUBSCRIBE NOW
www.intoday.in/digitalmagazine
Scan to visit the page
Scale Down
ADD AT LEAST SIX OF THESE POWERFOODS TO YOUR DIET EACH DAY
A B S D I E T P O W E R
SPINACH
DAIRY
and other
green
vegetables
skim or
low-fat
INSTANT
OATMEAL
unsweetened,
unflavoured
EGGS
TURKEY
chicken and
other
lean meats
PEANUT
BUTTER
EXTRAPROTEIN
POWDER
RASPBERRIES
and other
berries
whey
Finally, a diet that addresses the unique and personal issues for women.... The
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Heidi SkoLNik, MS, CdN, FACSM, the Mens Health weight-loss
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How to Use It
AbsDiet.com
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$17.95 CAN
DIET/HEALTH
with teD Spiker
ENEMIES
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WheTher you WAnT To chAnge your boDy to improve your

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for Women offers you a simple promise: If you follow this plan, you will transform your body so that you can accomplish each and every one of those goals.
As a bonus, The Abs Diet for Women will do something more than just enhance
your lifeit is going to save it.
In addition, just look at what youll gain:
A fitter, healthier, sexier body. (both sexes rate a flat belly and lean abdominals as the most appealing muscle group.)
Freedom from pain and injuries. (In one study, firmer abs were found to
be the most important predictor of ones overall health.)
A longer, healthier life. (The right diet can fight cancer, heart disease, high
blood pressure, and more.)
A better understanding of how your female hormones influence hunger,
moods, and behaviorsand how you can use food to your advantage.
new (and supereffective!) exercise moves that incorporate yoga and Pilates
to strengthen your core, stretch your body, and relieve your stressplus a
postpartum workout to help moms lose the baby weight.
A better sex life. (Learn the diet-and-exercise prescription for total sexcellence.)
Make your own salad

dressing. Its a breeze: use
one part olive oil and two
parts lemon juice, orange
juice or vinegar. Stir
them together to blend
or just pour each one on
the salad and toss.
Create a condiment.
Nuke a few tablespoons
of olive oil with red
pepper flakes, a crushed
garlic clove, or chopped
fresh herbs, then
strain the mixture to
filter out the solids.
Congratsyouve just
made a heart-healthy,
all-natural spread. Douse
bread, potatoes, veggies
or anything else youd
butter.
Dip it. Add a teaspoon
of olive oil and assorted
herbs and spices to plain,
low-fat yoghurt to make a
delicious dip for veggies
and baked chips.
Abs Diet forWomen
It doesnt feel like a diet. It feels like living.

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and lost 6 inches off her waist on the Abs diet
easy to follow, easier to stick to, and more satisfying than a great-fitting pair of
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breads and
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056333_AbsDietWomenPBC.indd 1
SECRET
WEAPONS
Monounsaturated
fat, Vitamin E
HOW TO MAKE IT
Pesto Pasta
Heat the oil in a non-stick skillet

over medium-low heat. Add the
nuts and toast them for 3 to 4
minutes, stirring frequently. Add
garlic, spinach and basil, and
salt and pepper to taste. Cook
for 3 to 5 minutes more, turning
frequently. Toss with the cooked
pasta and top with cheese.
WHAT YOULL NEED

1 Tbsp olive oil
c walnut pieces
1 crushed clove garlic
2 c torn baby spinach leaves
1 tsp dried basil
115 g cooked wholewheat
spaghetti
2 Tbsp shredded low-fat
mozzarella
76
MAKES 2 SERVINGS. Per 1-cup serving:

335 Kcal, 28 g fat (3.5 g sat), 17 g carbs,
160 mg sodium, 5 g fibre, 9 g protein. n
MARCH 2014
12/10/08 6:09:36 PM
PULSE-UP
Lie with your hands

underneath your
tailbone and your
legs straight and
raised so your body
forms a 90-degree
angle. Pull your navel
inward and flex your
glutes as you lift
your hips just a few
inches off the floor.
Then lower your hips.
Repeat 12 times.
TOP LEFT SHUT TERSTOCK /INDIAPIC TURE
BEANS
and other
legumes
TCD 056333
and other
nuts
EAN
ALMONDS
love
Learn to
Fight Right
Whether you thrive as a couple
has less to do with how much
sex you have than how
effectively you deal with conflict.
Here, a lesson in the
art of arguing.
By Jennifer Benjamin
+ life
Love Coach
You know how it is: sometimes you feel so much damn love for your
partner you want to eat his face; other times, youd like to kick him in
the teeth. Well, according to recent studies, feeling both love and hate
(yep, actual hate) is totally normal. Thats because the same area of your
brain that activates mushy feelings is also responsible for producing
white-hot ragewhich helps explain why even happy couples are
destined to fight from time to time. Arguing can be a sign that your
relationship is strong and passionate, and that youre comfortable
enough to let your guard down and express negative feelings without
fear of losing each other in the process, says Mumbai-based clinical
psychologist Dr Shalini Anant. Still, there are right and wrong ways to
resolve disagreements. We break it down.
Use Your Ears,
Not Your Mouth
For men,
stress
releases
chemicals
that
stimulate
attachment
behaviour
which
may
explain
why
theyre
always up
for
make-up
sex!
If you find yourself sounding

like a playlist on repeat, try
pressing pause. Research has
found that unhappy couples
tend to repeat themselves out
of desperation to be heard,
which isnt productive. They
wind up talking at each other
instead of having a dialogue,
says Benjamin Karney, Ph.D.,
co-director of the Relationship
Institute at the University of
California at Los Angeles.
Dont Make It
Personal
In the heat of an argument,

the gloves often come off. The
problem, notes Rita DeMaria,
Ph.D., director of relationship
education at the Council for
Relationships in Philadelphia,
is that once nasty insults start
flying around and feelings are
hurt, nothing will be resolved.
Also, according to a study
conducted at the University
of Chicago, our brains have
a built-in negativity bias,
which causes us to be more
responsive to unpleasant
news. Why? Back in caveman
times, our survival as a
species was dependent on our
ability to stay out of danger,
Sou rce: B on n ie
Ea ker Wei l , Ph . D.
78
MARCH 2014
so our brains developed

protective systems that made it
impossible to overlook the bad.
Thats why you need to
minimise the negative impact
of your words. Remember, the
goal isnt to upset each other,
its to resolve an issue. So
instead of exclaiming Youre
so lazy! tell him how his
actions affect you. Try, I get
tired of planning everything
for us and wish you would take
over sometimes.
Stop Trying to Figure

Out Who Wins
It may be a lovers quarrel, but
victory isnt declared when
one of you staggers back to
the bedroom, clutching your
wounded heart in your hands.
People often fixate on whos
right, which distracts them
from finding a solution, says
Karney. Conflicts are resolved
quickly and more successfully
when neither party feels compelled to proclaim, See that?
Im right!
For starters, find something
you both can agree on (even if
it means admitting that, OK,
maybe you do send him a few
too many texts while hes out
with his friends). Then focus
on finding a happy medium.

For example, say, I know it
annoys you when I bombard
you with text messages, but
I get worried when you take
forever to reply. Lets find a
way to handle this so that were
both comfortable. This way,
theres much less toddler-like
head butting.
Remember
Youre a Couple
We know this is a tall order,

but if you can express positive
emotions during an argument,
youll have a more satisfying
relationship two or three years
down the road, according to a
study published in the Journal
of Marriage and Family. It is
important to approach the
situation in a balanced way,
instead of going hammer and
tongs at it. Express something
positive before using a feeling
word about a behaviour that is
bothering you. For example,
I feel frustrated when you tell
me how to drive correctly.
And always offer suggestions
on how both of you can better
the situation, advises Anant.
Positive interactions say that
you still like and love each
other, and youre committed
to the relationship even in the
worst of times, adds Karney.
And you can even go a
step further by incorporating
some playful ribbing: couples
who lightly tease each other
during a conflict wind up
feeling more in love when the
disagreement finally blows
over, according to a study
conducted at the University of
California at Berkeley. It may
mean using funny nicknames
for each other or making a
self-deprecating joke. Just
steer clear of comments that
may wound your egos, such
How
about
a Nike
sandwich?
Three Phrases No Guy

Wants To Hear
These complaints will escalate any argument to a full-blown

brawl. Dont say we didnt warn you.
PERCENTAGE OF
WOMEN WHO SAY THE
LONGEST THEYVE GIVEN
THEIR PARTNERS
THE SILENT TREATMENT
IS ONE DAY OR LESS
Source: Womenshealthmag.com
as negative remarks about

intelligence, personal hygiene
or bedroom behaviour.
It comes down to this:
even though your guy has the
ability to drive you up the wall
sometimes, at the end of the
day you really do love the big
lugand if you can remember
this during the toughest
moments together, your bond
will remain strong. n
With inputs by Sana Salam
Ugh, why do You hang out

men always do
with your
friends too
that?
much.
Any time you fling a gender
stereotype at a guy, hell
feel as if he cant win. By
categorising him as all
men, you defeat him individually, says Bethany
Marshall, Ph.D., author of
Deal Breakers. And when
a man feels as though he
cant win, hell give up on
trying to do the right thing,
because hell feel as if
theres no point.
It sounds needy and whiny,

plus when a man hears
it, hell feel as if he has to
choose between love and
freedom. No one should
feel trapped, Marshall
says. Focus on how much
time hes investing in you.
If youre getting as much
as his buddies areif not
morethen youre in a
good place.
Dont make
promises you
cant keep.
When men feel as though
they dont have the option
to (ever) change their mind
about plans you make together, they may wind up
avoiding a commitment at
all. If your guy has a history
of going back on his word,
thats one thing, but when
youre flexible about plans,
hell want to stick to them,
Marshall says.
MARCH 2014
79
Love Coach
From
Om to
OMG!
Use these yoga-inspired moves to

pleasure-boost your next sex session
whether you are a dedicated yogi or have
never done a single downward dog.
By Anka Radakovich
This oft-repeated yoga-class

instruction is worth
remembering when youre in
bed, too. During foreplay,
practise what yogis call
circular breathing by trying
not to pause between inhaling
and exhaling. The key is to
not push out on the exhale,
says Joseph Kramer, Ph.D.,
director of the Orgasmic Yoga
Institute. Totally relax and
just slowly let the air slip out.
(This is easier to do if you
breathe through your mouth
instead of your nose.)
Paying this much attention
to your breath helps you shut
out distracting thoughts (like
the fact that youre overdue for
threading or you need to pick
the clothes off the clothesline)
and focus on feelings of
arousal.
Another breathing trick is
what Ava Cadell, Ph.D., a Los
Angeles sex counsellor, calls
alternate nostril breathing.
This exercise involves
breathing through one nostril
at a time and helps you take
deeper breaths, which is
relaxing and also oxygenates

the blooda process that
increases sexual energy and
desire. Since syncing your
breathing with your partners
can make you feel more
connected, Cadell suggests
doing nostril breathing
together (she has her patients
do this during couples
counselling). Heres how: each
of you should block one nostril
and draw in air all the way to
your pubic bone while looking
directly at each other.
Repeat this anywhere from
five to 10 times.
Warning: if you and your
guy are in the early stages of
your relationship, you might
not be quite ready to get this,
um, Zen together yet.
Try a slow massage.
You might give each other

quick shoulder or foot rubs
regularly, but the key here is to
take your timeand address
the full body (including the
parts reserved for so-called
Flexibility
is the new
foreplay.
Pay attention to
your breath.
80
MARCH 2014
LOOSEN UP
These basic stretches can help you bend into

more adventurous sexual positions.
TOUCH YOUR
TOES
Sit with your
legs stretched in
front of you,
then lean forward and try to
touch your toes.
This de-kinks
the lower back
and hamstrings.
If you cant
reach past your
shins, try it after
a warm bath.
The warm water
can relax your
muscles.
SIT ON THE
FLOOR
Whenever
theres an
opportunity, sit
cross-legged on
the floor. This
seems basic, but
its a great hip,
knee and back
stretch, says
Ellen Barrett,
author of Sexy
Yoga.
happy endings). This kind of

slow-burn erotic massage can
awaken the bodys chakras, or
energy centers, and help
release physical or mental
tensionthe same way yoga
sequences do. Start with his
back, and then move on to his
arms, legs, inner thighs and
butt (use oil or lotion to make
the hand-love feel even more
amazing). Dont touch his
penis (or if hes massaging you,
dont let him touch your
private parts) until you are at
need-you-now levels of
arousal. When you do turn
him over and focus your
attention on his penis, stroke
it slowly and gently, and when
he touches you, have him rub
your clitoris in a circular
motion, moving clockwise.
Many of my clients say it feels
very good if he lingers in the
two oclock position, says
Kramer.
Have him give

you love taps.
Certain yoga poses, like

warrior II, engage the muscles
in the pelvic floor. You can get
a similar sensation by having
RELAX YOUR
LOWER HALF
Stretch your
groin and inner
thighs by
sitting in whats
called a
butterfly
position, with
your knees
bent and the
soles of your
feet touching.
Push down on
your knees if
you want to
make it more
intense.
him use the palm of his hand

to tap the external part of
your genitals. With his fingers
pointing toward your toes, he
should gently press on your
vagina in a steady rhythm,
which Kramer says helps
wake up the area. As you feel
more turned on, he can
gradually increase the
pressure and, if you want him
to, slide his finger inside you
while continuing to pulse.
The key here is to give him
feedback, says Kramer. If
you like the pressure lighter,
say so, or if you want more
pressure, ask for that.
Stare at each other.
If youve ever tried a tree pose

with your eyes closed, youd
probably agree that yoga is
better with your eyes open.
Sex, like
yoga, is
better with
your eyes
open.
Same with sex: research shows

that staring into a partners
eyes has a big impact on
attraction. So spend a few
minutes looking at each other
(remind him to stay focussed
if his gaze starts wandering
down to your boobs!). This can
be done before or during sex,
but be sure to keep your face
muscles relaxed (as youre
encouraged to do during
yoga). Unknit your brows,
unclench your jaw, and try as
best you can to just absorb
what you see. This will ensure
that you are 100 per cent
present, says Cadell.
Finally, actually
do some yoga.
Get into a pose or two before

or during sexor both! Before
sex: try a plow pose. Lie on
your back and lift your legs up
and over your head until your
toes touch the floor (if they
dont reachand for most
people, they wontjust get
them as close to the floor as
you can). Place your hands on
your lower back to support it.
This position stretches your
back and brings blood to your
brain and pelvic area, which
helps spark desire. More
Gumby-like ladies could also
try a backbend or bridge pose,
which strengthens the pelvic
muscles the same way Kegels
do. Taking a few deep breaths
while youre upside down will
also help you feel aroused,
because youre increasing the
oxygen in the blood, which
helps fuel desire.
During sex: whats known as
the bound angle or reclining
goddess pose is also an ideal
sex position. Lie on your back
and put a rolled-up towel or
small blanket under the base
of your spine. Then place your
arms out to the side, put your
feet together so your soles are
touching (your legs should
form a diamond shape), and
have him get on top of you.
This position increases blood
flow to the pelvis and genitals,
while at the same time
opening up the hips and
relaxing the spine. n
Q
KISS & TELL
Is it ever acceptable
to date a friends ex?
Priya Nanda, Pune
That depends on how

youve approached the
matter. So for starters, if
youve got it from your
friend that she and her ex
have parted for good then
you are safe. Two, if youve
checked that she does not
have a problem with you
dating her ex then thats
even better. Both are
imperative. The last thing
you want is word getting
around that you have no
scruples and no
consideration about
dating your friends exes.
Its a tricky choice. Tread
cautiously. It is acceptable
to date friends exes
except that it has to be
done correctly.
My guy and I had a

huge fight. Whats
the best way to fix it?
Kani M, Bengaluru
Kiss and make up. But

after that, sit and talk:
What led to it? Why did it
turn ugly? What needs to
be done about the issue so
that it doesnt resurface?
Often people do not
discuss vitals and then
more often than not they
become areas of strife.
Values, goals of living,
aspects of money saving
and spending, sexual
needs, in-laws, etc. are
topics that need to be
spoken about. If left
un-addressed, these
issues will come back to
haunt you. Fights have to
be prevented. This is best
done by communicating
rather than fire fighting.
Varkha Chulani
Clinical psychologist
and sex & relationship
counsellor. Send
Varkha your questions
at womenshealth@
intoday.com
MARCH 2014
81
What Men Think
5 JUICY
QUESTIONS
FOR
Nawazuddin
Siddiqui
Acclaimed actor, Gangs of

Wasseypur and Miss Lovely,
whose screen appeal touches
a cerebral chord in women.
Why do men
say that trying
to understand
women leaves them
confused?
Accept women as
they are; dont try
and understand
them. The more you
try to figure them out,
the more complicated
everything becomes!
INDIATODAYIMAGES .COM/APARNA NORI
Do you have
any secret
talent?
I am very
good with
women. I am
funnier when
I am around
them.
Whats the secret to a

good relationship?
Respect. Its the

keyword for any
successful relationship,
be it a romantic or
platonic one.
5
Whats your idea
of family?
What have
you learnt
about love
over the
years?
Family for me is
where there is love
and respect, where
older people love
the younger ones
and get respect from
them, in return. n
Keep falling
in love. If you
fail once, try
again and
keep trying
through life!
MARCH 2014
Mamta Upadhyaya
83
Know It All
6 Ways to
Boost Your
Body
Confidence
When it comes to battling body

demons, our perception of the way we
look hinges on our friends body image
concerns, says a study in Sex Roles.
By Su san Rinkunas and Sunalini Mathew
Peer opinion is a great influence in the way women

view themselves, says Dr Vijay Chavada, associate
professor, Indira Gandhi Medical College and
Research Institute, Puducherry, who has published a
paper on the subject. This makes women vulnerable
to comments that percolate daily conversations.
Because we make negative references to the way we
look, it erodes our sense of self. Ironically, often, what
is perceived is not true, he says. Heres how to take the
message of positive body image to your girl gang.
Put Action
Before
Appearance
Shift your focus from

what your body looks
like to what it can do,
says Robyn
Silverman, Ph.D.,
body image expert
and author of Good
Girls Dont Get Fat:
How Weight
Obsession Is Messing
Up Our Girls.
Instead of saying I
hate my thighs, ask
yourself: what do
your thighs allow you
to do? she says.
Maybe it becomes
84
my legs allow me to
take Zumba class,
which makes me feel
awesome. When you
can talk positively
about yourself in
terms of what your
body can do, you start
to view your body in a
very different way,
she says.
Talk Right
Changing how you

talk to yourself is a
habit that you have to
both break and
create, so expect it to
take a month before
/
MARCH 2014
40
Percentage of
girls in a
Mumbai study
who perceived
themselves as
fat; only
28.9 per cent
were actually
overweight.
Source: Canadian
Journal of Clinical
Nutrition
WHAT IS IT?
positive self-talk feels

like second nature.
The first step is to
recognise negative
self-talk, says
Aparna Samuel
Balasundaram,
psychotherapist and
co-founder, Global
Womens Group,
Gurgaon. Each time
you think a negative
thought about your
body, a Stop sign
should pop up in your
head. Then rephrase
the statement. So
instead of worrying
about your love
handles, think of the
fact that you are great
at your job. This
helps you realise that
your sense of pride
stems from what you
do. The next time a
friend pays you a
compliment, write it
down and tape it to
your mirror!
3
Get Physical
Playing a sport or
any sort of physical
exercise benefits not
just health, but has an
impact on personality
itself, says Dr Gopal
Chandra Saha,
professor,
department of
physical education,
Jadavpur University,
Kolkata, who, in the
course of a study on
the relationship
between body image
and self-esteem
found that both
improved with
exercise. The way you
view yourself
however, is not just
dependent on what
people around you
are talking about. It is
a product of personal
experiences,
personality and social
and cultural forces,
says Saha. In order to
get a realistic picture
of oneself its
important to find
your sense of
balancesomething
exercise helps with.
Sport builds
confidence and helps
you learn to use your
energy wisely, in the
process, contributing
to all-round
development, he
says. In other words,
you dont waste your
strength talking
yourself down.
Stop Group
Fat-Talk
Women are
notorious for passing
the baton when it
comes to body
54
Percentage of
women
worldwide who
agree that when
it comes to how
they look, they
are their own
worst beauty
critic.
Source: Dove
Research: The Real
Truth About Beauty:
Revisited
Body
Dysmorphic
Disorder
(BDD)
A body-image
disorder, almost in
the realm of an
obsessive
compulsive
disorder. It is a
situation when
slight aberrations
may be
overestimated to an
extent that it affects
daily life and
routine activities,
says Dr Aleem
Siddiqui, a
Lucknow-based
neuro-psychiatrist.
When physical
well-being is
compromised
(disruption in
sleep), mental
angst is heightened
(irritability) or
social life is affected
(avoiding people
and places), consult
a mental health
professional, who
can help.
suggestion of what
she could do, says
Balasundaram.
Identify Body
Parts You Love
Make sure youre also

focussing on the
things that you love
about yourself,
Silverman suggests.
Some people look at
themselves in the
mirror and say
horrible things. If
theyre saying it out
loud, then theyre
hearing thattheyre
image, says
underscoring the
Silverman. If a
problem. Pick a body
woman says Im so
fat, the other woman part that you
might feel like she has loveyour breasts,
your shoulders, your
to say No, Im the fat
one. Silverman says. buttand talk out
loud about it. In the
Then theres this
same way, if youre
back and forth over
saying My butt looks
whose body is worse
great in these jeans,
to elevate the other
then youre hearing
person. The
that, too. And you
problem: even
women who dont feel dont have to keep it
negatively about their to yourself.
bodies will engage in
this behaviour. If you
and your friends are
prone to fat-talking,
try and establish that
your friendship is a
fat-talk-free zone. If a
friend cant stop,
Hold Yourself to
discuss it with her.
A High Standard
Share your
Why not be as nice to
experience of what
yourself as you are to
has worked for
the people you love?
youhow youve
Think to yourself,
started to go for a run, would I say this to my
for instance, so that it best friend or my
doesnt seem like
mom? Silverman
youre bragging, but
says. If you wont say
sounds like a
it to a loved one, then
really, you shouldnt
be saying it to
yourself either. n
Q
FISCAL
FITNESS
If I need to change
my job, what hike in
salary can I expect?
Sunita Sharma, Mumbai
Various factors should

contribute to your decision. Personal economic
conditions are important,
but should never be the
sole reason for a job
change. If you are in a job
you enjoy, with colleagues
you like and see potential
for future growth, hang in
there. Business sentiment
is bad and if the gloom
continues its better to be
in a place where your
efforts are appreciated.
If you have to change
jobs (because of a change
in city, for instance), there
is no golden rule for a hike
in salary. If you can convince your future employers of your ability and they
see potential, you should
be looking at a 15 per cent
plus hike to your current
CTC. Its important to consider how each company
calculates CTC before
accepting an offer.
If a company is doing
well and is hiring taking
into account future
growth they may be bullish and the present state
of the economy will likely
not be the only factor they
will consider in their hiring
policy. If you bring value to
the table, you should be
able to see a fair jump.
Some industries are
more dramatically hit in an
economic slow down, like
the financial sector. This
impacts budgets significantly, leaving little room
for them to make compelling offers.
Prerana Salaskar
Chief financial planner,

The Tipping Point,
Mumbai. Send your
questions at
womenshealth
@intoday.com
85
Girl Meets World
Couch
My
Thoughts
Run Away
With Me
to 6K
Sonam Taneja enrolled

in the Couch-to-6k
programme started by WH
and sister magazine
Prevention. Heres how
it changed her weekend
plans and much more!
I best describe myself

as a fitness-conscious
person who is also
a die-hard foodie.
I really value good
health and firmly
believe that health
brings a sense of
freedom, which one
tends to appreciate
only once its gone.
I am an outdoorsy
person, and absolutely
love nature.
However, as a 26-yearold lawyer working in

New Delhi and living in
one of its satellite towns,
exercise happened only
in inconsistent phases of
power yoga or gymming
or walking or dancing.
Running never really
grabbed meit always
seemed challenging even
though I knew it was one
of the best exercises for
the body.
Ready, Steady
I heard of the Couch-to-6k
programme when Dr Rajat
Chauhan (the running doctor)
came to our office to give a talk
on the subject. Initially, lack of
time was the biggest challenge.
With the work schedule of a
corporate lawyer and great
distances to travel daily, the
last thing I wanted to do was to
wake up at the crack of dawn
(in winter, pre-dawn) to run
over the weekend. However,
seeing the doctors passion for
running and the fact that the
programme was reasonably
priced, I decided to give it a
shot. Coming from a family of
health-conscious people, especially my mother, for whom
yoga is religion, the decision
became even easier.
So there we were, a group
of women (we began with 16
and ended up with 19), from
different age groups (14 to 60
years), different walks of life
(stay-at-home moms and school
kids) and with different fitness
levels, under the guidance of
the running doctor.
Go, Go, Go
This journey of four months has
been phenomenal for me, from
not being able to run even a kilometre non-stop to my recent
best of 16 km. Ive recorded a
new personal best almost every
week and surprised myself.
Joining this group and sticking with it has changed a lot
for me. Running has become a
part of me: when theres a time
crunch in office, I dart to the
printer, dash to another department, sprint up the stairs and
run to my car in the parking
lot! Apart from being fitter and
more energetic, Ive found my
way of meditation: my run-time
is when I practise concentration, focus and perseverance
and introspect on life. I never
run with headphones on; this is
the time I connect with nature,
myself and fellow runners. For
me, running is like training the
body and the mind at the same
time. With running, Ive expe-
rienced the Zen moment of the

runners highthat feeling
is incomparable.
Having joined this programme, I have debunked the
many myths that surround running. So when people tell me
that its bad for the knees and
that exercising in winter isnt a
great idea, I can educate them
to the contrary. Ive realised
that running is the simplest
exercise: there is no need of a
gym or any equipment; all one
needs is a pair of shoes and
the appropriate attire, and the
world is your track.
Winning Streak
Ive found my favourite exercise
and have made an amazing
PHOTOGRAPHS BY ABHIMANYU CHOUDHARY
bunch of friends, from double

my age to half my age. We can
chat for hours on end over
Whatsapp, and I cant thank
Womens Health and Prevention
enough for that. With all the
pampering from the teams
(massages, freebies), what more
could a woman ask for.
Running the 6k section of
the Airtel Delhi Half Marathon
on December, 15, 2013 did not
conclude the programme for
us. In fact, it has proved to be
a new start. Now, Im officially
infected and keep looking out
for all the possible marathons
around New Delhi.
I speak a different language,
the language of numbers, which
only fellow runners understand.
To the question, What did you
do today? my reply is usually a
number12k or 1 hour.
To the nay-sayers, Id say
running has not only made
me fitter and stronger but has
also reinstated my belief in the
simplicity of life. The rising sun
has never looked more beautiful
(even when captured from my
average phone camera), and
the smell of fresh air is my new
intoxicant! Ive realised that
whatever one aspires to learn,
to start is crucial, and that small
steps go a long way.
Ive known that a lot of it is in
the mind which gives up quickly. However, at the same time
its important to listen to your
bodyits a very intelligently
constructed machine. Lastly,
Ive understood that a mentor
plays a vital role in making
a person fall in love with the
subject. So find yourself a mentor who lives by example. And
no, the information available
off the internet cannot fill that
gap: it is just not enough and
not always reliable. That feeling
of being stronger, healthier and
most importantly, being on
your own feet is simply out of
this world. n
Sonam Taneja drives 20 km
and runs 16 km every Saturday
morningshe believes in
big numbers.
MARCH 2014
FACEPALM
I puked the first time

I was meeting my
guys buddies (yes, I
got way too drunk).
Now Im petrified of
meeting them. Help!
Damini, on email
I would never recommend

getting drunk and embarrassing yourself as a way to
ease yourself into the social
sphere of your significant
other, but in this case you
have absolutely nothing to
worry about. What youve
gone and done is established yourself as one of the
boys, and now your boyfriends buddies will feel
entirely relaxed and at ease
with you.
His buddies were probably as eager, or even more
eager, to win your approval
as you were theirs. So what
youve gone and done is
make them comfortable,
and given them something
to tease you about. If you
take the inevitable ragging
in your stride, and respond
with the right mix of confidence and comfort, youve
saved yourself several
rounds of initial awkwardness. This is one of those
rare instances where gender biases are working in
your favourif your boyfriend had puked while
meeting your friends for
the first time, it would have
been a disaster.
In fact, if theres a problem you might face, its at
the other end of the spectrumthey might become
slightly over familiar, but a
certain amount of aloofness and ice-queen-like
behaviour will take care of
that if it does surface.
Samit Basu
writes books, films and

comics. Ask him
Facepalm questions
on Twitter at
@samitbasu
87
Know It All
Total Recall
Four brain boosters that will jump-start your memory

Forgot about the water you started boiling for a cup of tea 20 minutes ago? Uh
oh! Cant remember the name of your new guys sister? Yikes! Having trouble
recalling which password goes to which of your many online accounts? Ack! No
worries. Even brainiacs forget this stuff. They just know how to kick-start their
craniums, says Memory Power author Scott Hagwood, who memorised the order
of nine decks of cards in an hour to become the first American Grandmaster of
Memory. To limit future brain hiccups, try these tricks to remember...
Walk into a supermarket without a list,

and chances are youll
forget something you
came for. Mental lists
can dissolve when
youre faced with
many choices.
Brain booster: Visualise
each option. The more

unusual the image, the
more easily the information can be recalled,
says Shane Bush, Ph.D.,
a neuro psychologist on
Long Island, New York.
Imagine Imran Khan,
the actor, holding the
milk in one hand and
a loaf of bread in the
other, wearing nothing
but boxer briefs made
out of your favourite cereal. Definitely effective!
The brain can handle

only so many numbers.
So combine them into
units, says George
W Rebok, Ph.D.,
a professor in the
department of mental
health at Johns Hopkins
University.
Remember little
thingshis moms
name, his fave soccer
playerand youll impress him. But that laundry list of information
can be difficult to sort
out, particularly when
youre a few drinks into
the night.
It doesnt matter
how good you are at
remembering things,
Hagwood says. Even
the best experts can
forget information if its
delivered too quickly.
Brain booster: Divide a
Brain booster: Use the
IMPORTANT PHONE
NUMBERS
long string of numbers

into sections that mean
something to you.
Look for three- and
four-digit patterns and
link them to your lucky
number, your birthday,
whatever. Once theres
an association, the
digits are less random
and therefore easier to
remember.
A DATES DETAILS
room technique: pick a

room thats familiar to
you. As hes telling you
things about his life,
imagine him doing them
(OK, mom was a bad example) in different parts
of that room. Say, kicking a football through
the kitchen doorway,
wearing a Man U jersey.
NAMES
Brain booster: Control
the flow of information. If youre being

introduced to a large
groupat a party, for
examplepause at the
third person. Comment
on her name, outfit or
resemblance to some
celebrity. As others join
in the banter, mentally
review the names of
the other two people
you just met. Repeat
with every third person
you meet. n
By Sunalini Mathew
NEW DELHI-BASED KRISHAN

CHAHAL, CO-FOUNDER OF
MEMORY MIRCHI, CONDUCTS
CORPORATE WORKSHOPS
ON LONG- AND SHORTTERM MEMORY-ENHANCING
METHODS. HIS TRICK TO
REMEMBER ANYTHING IS
BASED ON THE ASSOCIATEIMAGINE-NOVELTY METHOD.
EVERYONE HAS AN
IMAGINATIONPUT IT TO
GOOD USE, HE SAYS.
Chores:
Use the journey method. Picture

your journey from point A to
B, mapping out important
landmarks along the way. Then
make a note of your chores and
plot them on this map. Since its
likely you have similar chores
every weekend, these landmarks
will help you remember your
chores each time you set out.
Birthdays:
Numbers are abstract, says

Chahal. We can see them, but
we cant feel them with a sensory
organ. The idea is to make
numbers meaningful. So rhyme
numbers with objects you can
see and feel: 1 with sun, 2 with
shoe, 3 with tree, 4 with door
and so on. Now, say your friends
birthday is on March 1, imagine
the sun shining on the tree, with
her standing beneath, playing
with its rays.
Calls:
Remind
you of
something?
Your brain,
maybe?
If youre inviting people over for

a party, for instance, first group
people (office buds, college
friends). Then link them: imagine
one office pal shaking hands
with the next and that person
chomping on the next persons
hairall in the office.
Everything else:
Still cant remember anything?

Set phone reminders and
develop habits that make
sure you dump keys only on a
particular table.
LONG LISTS
4 ways to...
stay on top
of lists
Know It All
How to Part
Dark Clouds
Make a selfpreservation plan.
These four tips can help you find the silver

lining in the stormiest situation.
Create a support staff.
Learning how to rely

on people during my
illness was extremely
hard for me. As a
nurse, I had always
been the caregiver. As
a patient, I now had
to depend on other
people. But youre not
going to get all of
the support you need
from one person.
Designate different
people for different
jobs. When I was sick,
one friend organised
food delivery for
my family. Another
was my emotional
picker-upper
who always made me
laugh. Yet another
friend listened to my
unfiltered, tear-filled
monologues.
We all have certain

times that we tend
to feel low. Pinpoint
the time of day (or day
of the week) when you
typically struggle, and
schedule something
pleasurable. I do
this with 30-minute
naps on weekday
afternoons and
regular Saturday hikes
(my own form of
meditation). Care
for yourself and
preserve your
well-being by making
these activities
as unalterable as any
other commitment.
Think small.
Therapists tell you

to make lists of things
youre grateful for.
This is good advice,
but I found it helpful
to focus specifically on
the small stuff (for me,
its snuggling with
my dog or being able
to walk to work). Its
easier to count on the
little joys in life. No
matter how bad things
are, there are always
tiny gifts that pile
up throughout the day.
Hollye Jacobs,
RN,
is an inspirational
speaker, writer
and clinician.
Her book, The
Silver Lining:
A Supportive and Insightful
Guide to Breast Cancer, is
from Simon & Schuster. Visit
thesilverpen.com.
By Hollye Jacobs
Put yourself in your

happy place.
Suggesting that a person look on the bright side

is fine if youre dealing with a snagged sweater, but when
the situation is seriousyou lose your job, go through
a divorce or receive a life-altering medical diagnosisit
takes a lot more to remain optimistic. Every bit of me
was challenged when I was diagnosed with breast cancer
three years ago. As a healthy, happy, vegan nurse with
no family history of the disease, the diagnosis rocked my
world. And while I did my fair share of crying and pillow
punching, I committed to having a positive attitude.
Doing that enabled me to not only endure my treatments,
but also thrive after cancer. Here are four tips that
helped meand that might come in handy for you
if youre ever faced with a daunting life event.
On down days,
visualise yourself
somewhere more
pleasant. Think of it as
your happy place.
For me, this means
walking on a beautiful
beach where I can
hear the waves and
feel the sun on my face
and sand under my
feet. Perhaps youd
prefer to be eating a
croissant in a Parisian
caf. Wherever
youd rather be when
you are feeling
overwhelmed, close
your eyes and take
yourself there. n
MARCH 2014
89
yes,
you can
be a
Tackling a triathlon can be daunting, even for fitness buffs, but its not as
hard as you think. With our training plan for swimming,
biking and running a sprint-length race, youll earn bragging rights
(not to mention a lean, hot body) in just 12 weeks.
By Rachel Sturtz
PHOTOGRAPHS BY WADLEY
WHY TRI?
Watch any triathlon and youll see lean legs,

flat abs and sculpted arms whizzing byall
thanks to the one-two punch of endurance
and resistance exercise. Training in three
different aerobic-based activities will make
your heart stronger and oxidise fat quicker.
By engaging large muscle groups for a
minimum of
minutes thrice a week, youll
even improve your liver and lipid profile
that means more good cholesterol and
reduced bad cholesterol, says Dr Shweta
Shenoy, professor, department of sports
medicine and physiotherapy at Guru Nanak
Dev University, Patiala.
While running will improve cardiac
health, swimming will improve upper body
strength and cycling is a great low-impact
exercise for anyone who has sensitive
joints, she adds. Triathlon training is very
balancedits whole-body training.
And it shows. When you focus
exclusively on one sport, you often end up
strong in some areas and soft in others.
Triathletes get body benefits from all three
sports and are lean and fit from head to toe,
says exercise physiologist Shannon Grady,
owner of Go! Athletics. Plus, the constant
cardio can result in serious weight loss.
But all that cardiovascular action is good
for more than just dropping a few kilos: a
study in Radiology found that triathletes
have larger, healthier hearts and a per
cent lower heart rate (fewer beats means
your ticker is so strong it doesnt have to
work as hard) than other athletes.
Your joints, tendons and muscles will
thank you too. By cross training youll
prevent overuse injuries, says Shenoy. A
stronger body and better health starts with
this step-by-stroke-by-pedal plan.
30
17
92
MARCH 2014
swimming
Theres a reason even

fit women end up
hanging onto the side
of the pool when they
first start doing laps.
In swimming, you use
every single one of your
muscles to stay afloat and
work through the tension
of the water, says
Pete McCall, exercise
physiologist with the
American Council on
Exercise. And since
those muscles need
oxygen and fuel, your
body is asked to work
harder. But have no fear!
Youll build endurance
fast and quickly learn
to love this soothing,
no-impact workout that
burns more than 500
calories an hour.
Technique 101
> Breathe. Its the single
most important thing to

master in swimming,
says Shepley. A steady
inhale/exhale rhythm
keeps you relaxed (like
in yoga) while increasing
your speed and
eliminating the need to
gasp for air every couple
of strokes. Breathe out
of your nose while your
face is in the water and,
on every other stroke,
tilt your head to the side,
halfway out of the water,
and take in oxygen.
Once youre comfortable

with that, breathe in
on every third stroke
to practise getting air
on both sidesa handy
skill in open water since
waves may break on your
favoured side.
> Roll with it. Rotate your
shoulders, torso and hips
with each stroke to help
you glide through the
water. If you rotate your
body from side to side
rather than swimming
flatyoull move like a
torpedo, says Shepley.
> Kick sparingly. Save your
legs for the bike and run,
and rely mostly on your
arms to pull you through
the water. This prevents
lactic acid from building
up in your legs. During
training, squeeze a pool
buoy between your legs
as you swim, to practise
using your upper body.
Do It!
At first, aim to swim

250 metres once or
twice a week. If youre
sucking wind
(or water), break it
into intervals of 25
metres (usually one
length of a pool) of nonstop swimming with
20 seconds of rest in
between to catch your
breath. During the final
month, make one session
biking
Triathletes consider the relatively easy

cycling leg childs playafter all, most
people learnt to ride when they were
missing their two front teeth. And
while the skill of bike riding does come
right back, there are a few training
tricks that will help you build lean
muscle and pump the pedals on race
day. With proper prep, those 19 km will
fly by faster than you think.
each week an openwater swim, if possible,

and practise sighting by
looking up every six to
eight strokes to confirm
youre on course. Start
each workout with 10
to 15 minutes of the
following warm-up drills.
These three exercises
from Shepley will refine
your stroke and help you
generate more power
so you can learn to
glide through the water
effortlessly.
CATCH-UP DRILL (for stroke
timing): Swim freestyle as
usual, but leave one hand
in front until your other
hand finishes the stroke and
comes around to tag it.
(for body
position): Hold your left
hand in front of you, palm
down. Swim with your left
side, eyes looking at the
bottom of the pool and
right hand glued to your
right thigh for six kicks.
Stroke with your left hand,
rotate and switch sides.
Repeat.
SIDE-SWIM DRILL
FINGERTIP DRAG (for arm

position): As each hand
ends its stroke, keep your
elbow high and carefully
drag your fingertips along
the surface as you bring
your arm forward.
Technique 101
> Spin your wheels. Your bike is powered
by your legs and core, which means

your upper body should be relaxed and
motionless as your lower half does the
work. Try not to hold tension up top.
> Shift. Most beginners fall in love
with one gear and dont shift as often
as they should, says Jonathan Cane,
head coach for City Coach Multisport
in New York City. You want less
resistance while going uphill, so shift
down into a lower gear (your legs
ST YLING: ARIANNE TUNNE Y/ TR ACE Y MAT TINGLY, HAIR: A ARON LIGHT/CELESTINE AGENCY, MAKEUP: GLENN NUTLE Y/CELESTINE AGENCY,
MANICURE: BARBAR A WARNER /CELESTINE AGENCY, PROP ST YLING: ABR AHAM L ATHAM/ART MIX BEAUT Y, CASTING: BEN SEALE Y/CAST PARTNER
Triathlons are steadily gaining

popularity in India. They used
to be the domain of elite athletes. Not anymore. Increasing
numbers of male and female
participants in races such as
the Himalayan Rush Triathlon,
Hyderabad Triathlon and Goa
Triathlon reflect the frenzy with
which this endurance event is
picking up. Triathlons have
taken over the reins from
marathons as the new personal
challenge, says Barrie Shepley,
Canadas former Olympic and
National Triathlon Team coach.
Its no mystery why: the
swim-bike-run combo combats
workout boredom and
practically guarantees weight
loss. Plus, the popular sprint
distance (800-m swim,
19-km bike, and 5-km run)
eliminates intimidation. Just
be forewarned: the feeling of
accomplishment coupled with
body-sculpting effects can be
addictive!
Do It!
If the last bike you rode had a basket on

the front, start by riding a stationary
bike at your gym for 30 minutes. Do
that two or three times a week to
remind your muscles how to pedal.
Once youre used to the gym bike, hop
on a road bike twice a week for 30
minutes (to start). Vary your terrain if
youre prepping for a hilly racecourse.
YOUR SWIM, BIKE, RUNAND LOSEPLAN!

Shed weight and get seriously fit with our 12-week training guide.
MONTH 2
MONTH 1
MON
MONTH 3
will spin faster and with less effort)

to help you over a climb. Do the same
whenever you come to a complete
stopstarting again will feel 10 times
easier in a low gear. On flat or downhill
terrain, shift up to a harder gear to add
resistance so youre not just coasting
but powering through.
> Pedal evenly. A good pedal stroke
should be about pulling as much as
pushinga complete circle of power
and efficiency. And the smoothness
will help your entire form: If you have
a perfectly round pedal stroke, youll
notice your hips, shoulders and torso
are stationary, says Cane.
RUN:
Off
Technique 101
> Shorten your stride.
Reducing your stride

lowers the impact on
your body, which cuts
your injury risk and also
keeps your feet happy
because theyre spending
less time on the ground.
20
minutes
easy
*RUN:
Off
3 to 4
twominute
intervals
Off
6 to 8
twominute
intervals
THURS
FRI
SAT
30
minutes
easy
or spin
class
BIKE:
50 to 60
minutes
easy
or spin
class
SWIM:
Off
SWIM:
8 to 10
x 75 m
easy,
rest 15
seconds
BIKE:
60 to 70
minutes
easy
MONTH 1
SWIM: During weeks 3
and 4, swim 8 to 10 x 50
metres, rest 15 seconds.
BIKE/RUN: Increase by five
minutes each week.
MONTH 2
SWIM: During weeks 3
and 4, swim 5 x 100 m,
rest 15 seconds.
Start the first month with

20-minute runs twice a
week, increasing time
or distance by no more
than 10 per cent each
week. Smacks of slacking off? Youre really not:
thanks to your bike and
swim cardio, 20 minutes
is all you need right now
to stay fit, says Shepley.
Adding two-minute
speed intervals will
strengthen your legs and
SWIM:
RUN:
35 to
40
minutes
easy
800 m
easy
RUN:
40
minutes
easy
BIKE: Increase by five
minutes each week.
*RUN: Begin interval
training: warm up for 15

minutes, then alternate
two minutes at a faster
pace with two minutes
jog/walk. Cool down for
15 minutes; increase by
one interval each week.
SUN
Building
Bricks
BIKE:
Back-to-back
bike-run training
workouts (a.k.a.
bricks) are
essentialtheyll
teach you to run on
legs that feel like
jelly after hopping
off the bike. The
first km always
feels as if someone
elses legs have
been grafted to your
body, says Cane.
Itll feel lousybut
since triathletes
prepare themselves
with brick workouts,
they hit their stride
pretty quickly.
Starting in the second month of training, do a bike-run
brick every weekend.
Figuring out that
it takes about 10
minutes for you to
get past the runningthrough-mud feeling
will mentally ready
you for race day.
10 to 16
x 25 m
easy,
rest 20
seconds
30 to 40
minutes
easy or
spin class
SWIM:
RUN:
20
minutes
easy
BRICK:
BIKE: 30
8 to 10
x 75 m
easy,
rest 15
seconds
SWIM:
RUN:
Count the number of

steps you take per minute
and aim for 180 (or three
steps per second).
> Run relaxed. Bend your
elbows to form 90-degree
angles and make sure
your fists arent clenched.
Keep your jaw loose and
your shoulders down.
During easy runs, you
should be able to carry
on a conversation.
Do It!
WED
BIKE:
running
Because running is the

last leg of the race, your
training goal is to build
muscle endurance so
youll be able to finish
strong when youre
spent from swimming
and biking. Since you
have to bang out only
a few km on race day,
your running training
focusses on boosting
your bodys VO2 max,
or its efficiency in using
oxygen, says McCall.
And the best way to do
that is by running shorter
distances at higher
intensities.
TUES
800 m
easy
or 30
minutes
in open
water
minutes
steady
RUN: 20 to
30 minutes
easy
BRICK:
BIKE: 50
minutes
steady
RUN: 25 to
30 minutes
easy
MONTH 3
During weeks 2 and
3, do the brick on
Tuesday; on Sunday,
do a mini tri (15-minute
swim, 45-minute bike,
20-minute run). Race
week: Revert to month
1, week 1. The day before
your race, rest or swim
easy for 10 minutes.
Source: Barrie Shepley
Get In Gear
Everything youll need to rock

the racecourse in style
build the power youll

need to finish strong
on race day. Before you
dash, warm up your running muscles with the
three plyometrics moves
below. Do each one for
10 to 15 steps, rest for 30
seconds, and repeat once.
Step
forward with your right
foot and lower your body
until both knees are bent
90 degrees, keeping your
right knee behind your toes.
Push off your front foot
and switch legs, moving
forward.
WALKING LUNGES:
Run forward,
kicking your feet directly
behind your body so that
your heels touch your butt.
BUTT KICKS:
BOUNDING: Run with an

exaggerated stride length,
lifting your front knee high
with each bound. n
Wet suit. Sleeveless or full sleeve, your wet

suit gives you an incredible buoyancy boost,
helping to keep you horizontal (and warm!)
in the water. Try Tida black-pink combi
(`5,999, Decathlon.in) or Btwin Triathlon
Suit (`3,599, Playgroundonline.com)
Goggles. Youll need a clear view to stay
on course in open water. Many tri goggles
come extra wide for better peripheral vision
and are tinted to block glare. Try Speedo
Vanquisher Black Goggle (`1,942, Snapdeal.
com) or Arena Vulcan Pro Goggle (`996.82,
Sports365.com).
Road bike. You wont see too many banana
seats on the course, so opt for a road bike
with a lightweight frame, drop handlebars
and narrow tires. If youre confident many
triathlons are in your future, you may want
to invest in a tri bike, which is aerodynamic
and usually more expensive. Try Triban 5
(`49,999, Decathlon.in).
Helmet. A lightweight brain bucket with
strategically placed air vents will protect
that head of yours while keeping it cool at
the same time. Go for Firefox in mold helmet
(`1,760, Flipkart.com)
Sunglasses. Sporty shades protect your
peepers from not only the suns rays but
also debris that gets kicked up along the
bike course. Set your sights on Oakley
sports wrap around sunglasses (`11,990,
Flipkart.com).
With inputs from Gagan Dhillon
MARCH 2014
95
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The spandex-blend material of

the capris ensures that you can
bend and stretch in comfort.
Fashionara.com
`479
Urban Yoga Tank Top
Slip it on for a comfortable chafefree run. Snapdeal.com
`3,299
Skechers Sports Shoes
If you are a fitness newbie, get

these trainers. Use them to run or
work out at a gym. Myntra.com
WAYS TO SAVE
at the Gym
Ditch the trainer

Most gyms charge exorbitant rates for hiring a
personal trainer. Only for
you to get a chatty trainer
more interested in flexing
his pecs than focussing on
your posture. Unless you
have a qualified dedicated
trainer, spending `3,000 to
`9,000 or more, depending on the gym, is just not
worth it. Hate exercising
alone? Most gyms have
group classes that are free
for members to attend;
join in and let your competitive streak kick in. If
you would rather fly solo
then there are lots of apps
available that provide
customised programmes.
Try the NTC app (Nike
Training Club, available
on all platforms). Even a
small gym with just TRX,
Bosu balls and free weights
can help you reach your
goals. And the membership wont burn a hole in
your wallet, says Kiran
Sawhney, New Delhibased fitness trainer.
Pick the best
As you hunt for the right
gym, stock up on free
passes. Try out different
gyms/classes before you
commit to one. Some
fitness centres offer their
members additional
classes and discounts. Look
for a gym that gives you
more bang for your buck,
says Radhika Vachani,
owner of Yogacara,
Mumbai. Make the most
of the trainer in-charge.
He is meant to give you a
workout plan and guide
you through your exercises, says Mumbai-based
fitness trainer Shalini

Bhargava and director
Jgs Fitness.
Look beyond
Gyms are not the only
place to get fit. Playing
sport and indulging in a
variety of physical activity will in fact broaden
your range of benefits
improved heart rate,
reduced risk of overuse
injuries and a stronger
heart. Check your city for
government-run sports
complexes. These offer a
variety of physical activities at reasonably priced
rates, along with additional price reduction for
members. Check out Siri
Fort in New Delhi and
The National Sports Club
of India in Mumbai (It
has affiliations across the
country: Nscimumbai.com)
Negotiate like a pro
Make the most of tempting deals offered by gyms.
Golds Gym, for example,
periodically introduces
affordable membership
schemes, especially during
the festive season. Dont
hesitate to bargain on your
membership amount.
Privately-owned gyms in
your vicinity may be more
willing to. Zero in on a cost
that takes into account
the time you intend to
spend at the gym and the
classes you plan to take.
Certain gyms also throw in
a discount if you get more
people to join.
Check with your
employers
Organisations today are
encouraging their employMARCH 2014
ees to stay fit and healthy.

Many have tie-ups with
established fitness institutes (in terms of discounts
and vouchers). Find out
if your workplace offers
such an opportunity. If you
work in a small office, you
can even hire a personal
trainer to come to the
office on certain days and
train everyone whos intersted. People can chip in to
cover the cost.
Book for the long haul
Take a look at any gyms
rate card and youll notice
the per-month charges are
more expensive than membership for a few months.
Annual or quarterly memberships are more budgetfriendly in the long run.
Many wellness centres
offer discounts if you take
the 12-month package,
says Manish Pole, founder,
Total Yoga, New Delhi.
Also look out for special
packages that maybe
priced competitively.
Yoga centres also allow you
make-up classes for the
sessions you have missed
out on. Certain gyms allow
you to freeze your membership for a few months,
until you are ready to
return to the grind.
Get Internet smart
Look for discounts
on the Internet. Websites
like Snapdeal.com and
Groupon.co.in periodically
introduce offers or deals
where you can get
yourself monthly memberships or a few training
sessions at greatly
discounted rates.
Gagan Dhillon
/
97
THE BEST BURN

FOR YOUR BUCK
One piece of equipment that will stand you
in good stead is a jump rope. Its compact
enough to fit into your bags when youre
heading out for a vacation. On a regular
basis, you can use it to get your heart rate
up. Its the best equipment to travel with,
says Piyush Pandey, New Delhi-based head
coach, CrossFit Himalaya. Whether you are
travelling or working out at home, skipping,
running and exercises like sit-ups, squats
and running done for AMRAP (as many
reps as possible) can help you get a good
workout, he says. Pandey designed this
three-day anywhere-anytime workout.
Start with the warm-up, followed by
WOD (workout of the day) and then,
the cool-down. Dont skip these so
you maximise exercise benefits
and reduce injury risk.
The secret to a
better bounce:
slip on your
sneakers first!
(Complete two circuits)

25 jumping jacks
10 samson stretches*
10 squats
10 sit-ups
10 push-ups
25 jumping jacks
* Kneel down on a mat. Interlace your fingers

and stretch your arms overhead, lifting with
your shoulders. Extend right leg forward into
a lunge with your left leg touching the ground.
Extend into stretch and repeat on other side.
THE COOL-DOWN
FULL-BODY STRETCH
Start with: head and neck, shoulders, chest,

biceps, triceps, glutes, outer thigh, hamstrings,
quads, calf, upper back and lower back.
You can even incorporate yoga poses such as the
pigeon, warrior 1 and 2, cat pose, child pose into
your cool-down routine.
THE PLAN
WOD # 1
WOD # 2
WOD # 3
1-2 circuits (time

according to your
fitness level)
3-5 circuits (time

according to your
fitness level)
Max circuits in
20 minutes
100 push-ups
100 sit-ups
100 air squats
(bodyweight)
30 push-ups
40 sit-ups
50 squats (use
dumb-bells, if
available)
98
5 push-ups
10 sit-ups
15 squats
(bodyweight
or with dumbbells)
MARCH 2014
THE WARM-UP
NUTRITION
THESE HEALTHY EATING TIPS ARE A SUREFIRE WAY FOR

YOU TO SAVE SOME SERIOUS CASH.
A GOURMET MEAL FOR UNDER `500
By Executive Chef Prem Kumar Pogakula,
The Imperial, New Delhi
WOK-TOSSED TOFU
AND BROCCOLI ON
WHEAT NOODLES
WITH SESAME SEEDS
2 tsp sesame seeds
15 g vegetable
seasoning cubes
30 ml low-sodium soya sauce
1 Tbsp cornstarch
2 Tbsp sugar
400 g tofu
2 Tbsp olive oil
4 tsp chopped garlic
4 tsp chopped ginger
300 g broccoli florets
75 ml water
150 g boiled wholewheat
noodles
Salt to taste
Black pepper to taste
1/ For the seasoning mix,
combine cubes, soya sauce,
half the cornstarch, sugar and
crushed black pepper in a small
bowl. Set aside.
2/ Cut tofu into -inch cubes

and pat dry, then sprinkle
with salt. Place the remaining
cornstarch in a large bowl.
Add the tofu; toss gently to
coat. Heat 1 tablespoon oil
in a large non-stick skillet
or wok over medium-high
heat. Add the tofu; cook
undisturbed, until browned.
Gently turn and cook, stirring
occasionally, until browned all
over. Transfer to a plate.
3/ Reduce heat to medium.
Add oil, garlic and ginger;
cook until it turns to golden
brown, Add broccoli and
water; cover and cook,
stirring once or twice, until
tender-crisp. Stir the reserved
seasoning mixture and add to
the pan. Cook until the sauce
has thickened. Return the tofu
to the pan; toss to combine
with the broccoli and sauce.
4/ Top this broccoli and
tofu dish on hot-boiled
wholewheat noodles and
sprinkle sesame seeds.
Serve hot.
SERVES 4
WAYS TO SAVE
at the Supermarket
Fly solo
Take along your man and
he may fill up your grocery
cart with bacon and frozen
French fries. Chuck the
company and youre more
likely to stick to the list.
Cook smart
Give leftovers a
makeoverby planning
them! Its a great way to
save you time, effort and
money. Preparing grilled
chicken for dinner? Make
enough for two meals.
Use the leftovers to pack
yourself a healthy lunch
bag for the morrow!
Avoid ready-to-eat foods
You might think its a
convenient option but in
reality, if you buy fresh
ingredients and prepare
them at home, youre doing
it at a fraction of the price.
Regular consumption
of ready meals can also
lead to ailments, which
increase the burden of
medical costsomething
that needs to be factored in
too! says Shwetha Bhatia,
a Mumbai-based dietician.
Eat a breakfast-like
mealall day
Skip your brekkie and
youre likely to binge-eat
later in the day. Save money
(breakfast foods such as
eggs, cereal, upma, fruit,
tend to be both inexpensive
and nutritious) and stay
calorie-conscious by having
a wholesome breakfast.
You can also cut costs while
boosting your nutrition

by eating breakfast foods
for lunch and dinner
occasionally.
Ditch the basket/trolley
Fact: bigger grocery carts
can make you unwittingly
spend more. If youre doing
your monthly shopping,
pick out a smaller cart.
Dont be a brand-baby
You dont have to shun
the grocery-store brands,
which are usually offered
at a cheaper price; just
check the ingredients
to see youre getting the
same product as a branded
one. Also, watch out for
the shelf life, packaging
conditions and infestation,
if any, advises Bhatia.
Shop on a full stomach
Opt for weekend grocery
shopping instead of afterwork, before-dinner jaunts.
Research shows that you
end up buying more than
you need when shopping
on an empty stomach. Have
something, even if its just a
cup of tea! says Mumbaibased celebrity nutritionist,
Pooja Makhija.
Go local
If you want to buy that
gleaming Washington
apple instead of a locallyproduced one, youre going
to be paying for it. Buy
produce thats local and in
season and youll save some
serious money.
Sana Salam
MARCH 2014
99
BEAUTY
For a
more
natural
trim,
dont
cut
across.
TIPS THATLL HELP YOU

LOOK GORGEOUS WITHOUT
BREAKING THE BANK.
WAYS TO SAVE
at a Salon or Spa
Look for extras

Opt for a spa that has
add-ons such as a sauna, a
steam room or a hammam.
These services are usually
complimentary and make
you feel like youve got the
best out of your budget,
says Johannessen. She also
suggests asking the spa
if they have any monthly
offers for groups.
Decide when to spend
Everyone has overspent on
a haircut at some point, but
the trick lies in knowing
when to invest and when
to pull back. If you need a
trim or a very basic haircut,
then dont waste your time
with the senior stylist. Book
one of his assistants and
have the hairdresser who is
in-charge supervise, says
Laurent Visco, creative
director, Silhouette at
the Oberoi, New Delhi.
100
However when you do

have the money, invest in
a good hairdresser. He
will give you a cut that is
low maintenanceitll
require a cut just once in six
months, plus, its sure to be
wash and wear, says Visco.
Get an instant update
If youre good with using a
foot file while bathing, then
you wont need a proper
pedicure ever so often.
Just ask your salon for a
nail clean up and an
application of nail polish,
says Samantha Kochhar,
managing director,
Blossom Group of
Companies, New Delhi.
Try DIY recipes
If you want to be
economical and save on
fancy facials at the salon you
can easily try a homemade
face mask, says Kochhar.
Her DIY whip-up for all
skin types: mash 1 banana
and beat in 1 teaspoon of
vegetable oil. Brush it onto
the face and leave it on
for 20 minutes till it dries.
Wash off with lukewarm
water. For dark and dull
skin mix 2 tablespoons
mashed banana, 1 teaspoon
honey, 1 teaspoon yoghurt
and 1 drop sandalwood
essential oil. Leave it on for
15-20 minutes.
Vasudha Rai
MARCH 2014
Trim your bangs

(all at home!)
with these tips
from Samantha
Kochhar
1/ Get a pair of pointed sharp

5-5 inch scissors. Make sure
your hair is dry before you trim.
Wet hair makes hair look longer
than it is and you might end up
with a much shorter fringe.
3/ Using a tail comb, section
off your fringe and pull the rest
of the hair back into a ponytail.
4/ Pick up your scissors with
the ends pointing upwards,
perpendicular to the line of
your fringe and cut to the
length that you want to, in
small and short increments. Do
not cut straight across. Trim a
little by little till satisfied.
E -X-T- E - N- D YO U R STA S H
Samantha Kochhar explains how you can use every last bit
of product, be it mascara, lipstick or shadow!
Use old lipstick to
make new colours.
Scrape out the last
bits and mix it with
your favourite lip
gloss or petroleum
jelly in a palette.
Revive dried
mascara. A typical
mascara dries out
before even half of it
is used. When your
favourite one begins
to cake, add 4-5
drops of saline solu-
tion/eye drops/contact lens solution to

the tube. Insert the
brush and stir. This
can be repeated 2 or
3 times until all your
mascara is gone.
Convert pearly metallic eyeshadows
into body highlighters. Use gold, sand,
bronze or silver.
Simply crush them
into a body lotion, to
use on your legs.
Get the best of basic

Love massage, hate price?
Stay away from the frills
and go for a treatment thats
just 45 minutes long. This
is the minimum required
time for full gratification.
The focus could be on the
head, neck and shoulders
where stress is most
intensely concentrated,
says Sandie Johannessen,
director of spa, The Lodhi,
New Delhi.
HEALTH
DECENT HEALTHCARE CAN SIPHON MORE CASH THAN A

COUCH-SURFING BOYFRIEND. WEVE GOT CHEAP RELIEF.
for the time stipulated can
cause the problem to recur.
You may need a stronger
medicine next time round,
and for a longer duration.
WAYS TO SAVE
in Healthcare
Act quickly
Treat a problem when you
see the first symptoms,
says Dr K Jayaraman, a
New Delhi-based general
physician. This is especially
important for those
prone to certain illnesses.
So if youre sensitive to
bronchial infections, treat
that minor cough with
warm drinks and gargles.
If home remedieslike
honey-ginger, turmericwarm milkwork for you,
then start them off. This
gives you a better chance
of recovering and avoiding
complications, he says.
Left untreated, the cough
may turn into an infection
requiring antibiotics.
Go to a family doctor
Avoid specialists in
hospitals for minor
problemshospital fees
are almost always steeper.

Since your family doctor
knows your health history
he may be able to identify
whether your stiff neck is
a simple nerve pull or the
beginning of spondylitis
(he may not need a battery
of tests). Plus, he may
consult over the phone.
Your GP will also help you
with regular check-ups, so
you dont need to take the
ones at corporate hospitals.
Listen to the expert
Follow your doctors
advice to the last word,
says Dr Ramnik Parekh,
former president of the
Federation of Family
Physicians of India, and
erstwhile chief medical
officer at Hindustan
Unilever Limited, Mumbai.
Not taking the prescribed
meds in the right dosage
Ask for generic drugs

For routine illnesses, ask
your doctor to prescribe
generic drugs rather than
brand names. They are just
as effective and safe, but far
cheaper. For instance, a sixtablet strip of amoxicillin
clavulanate, a common
antibiotic used to treat
throat infections in the
generic form costs about
`70 whereas the branded
ones can cost double. And
at the chemists, dont shy
away from asking for a
discount, if youre a regular.
Some chains even have
cards that allow you to add
up points.
Know before you go
If its your first
appointment with a
doctor, its okay to ask
about the fee. The same

applies to lab tests. Call
a few labs to compare
costs. But ensure that it
has NABL accreditation
(the body that assesses the
quality and competence of
diagnostic labs in India),
says Parekh. Choose a lab
that emails across reports.
Keep your records
Maintaining your medical
records can save you
the cost of having to
repeat tests. Jayaraman
recommends maintaining
the reports for about three
to five years for a chronic
condition, like asthma.
Get healthy. Period.
Its a no-brainer. You dont
need a doc to tell you that
kicking that smoking habit,
cutting down on alcohol,
regulating your eating,
along with exercise, is the
key to good health. Hence
less expenditure on it. n
Nitya Ramachandran
PSYCH OUT SICKNESS
Here are some fun ways to stay healthy, plus enjoy those
extra bucks you save on medical care.
Get friendly
Research indicates
that friends help
you live better.
Scientists at
Brigham Young
University and
the University of
North Carolina
found that those
who surround
themselves with
friends enjoy
the same health
advantages as
non-smokers have
over smokers.
The health perks
of friends include
keeping depression
and anxiety at bay
and in case of an
illness, lighten your
worries and help
recover faster.
Laugh out loud

Numerous studies
have proven that
laughter reduces
the levels of stress
hormones like cortisol and dopamine.
Rosemary Cogan,
a psychologist,
found that laughter
helps people forget
about common
pains like those
caused by arthritis.
Whats more,
laughing lowers
BP. Researchers at
the University of
Maryland Medical
Center found that
people with a heart
condition are less
likely to laugh than
those with healthy
hearts.
MARCH 2014
Romp more
As per a study
in the Journal of
Epidemiology and
Community Health,
having sex at least
twice a week cuts
the risk of fatal
heart attack by
half. An active sex
life maintains the
level of oestrogen
and testosterone,
protecting you
from osteoporosis.
Research from the
University of the
West of Scotland
reveals that regular
intercourse helps in
coping with stress
and depression
because of the
release of feelhappy hormones.
101
SPECIAL REPORT
You may think of

yourself as a fair
person. But the
truth is that a part
of you is biased.
Against a race, a
sex, a caste. Some
scientists say our
brains are
hardwired for it,
while others say
its a matter of
upbringing. All
agree though, that
prejudice exists.
The question is,
what can we
do about it?
by Sunalini Mathew with Gretchen Voss
photographs by Peter Hapak
102
MARCH 2014
nerdy
delinquent
scary
crazy
nurturing
dirty
lonely
sad
jolly
lazy
unhealthy
stupid
conservative
angry
secretive
hostile
ditzy
friendly
criminal
unemployed
feminist
shy
derelict
athletic
slow
unfriendly
mean
sick
weak
sneaky
artistic
savage
funny
gross
feeble
suspicious
manly
edgy
s l ove n l y
sweet
thug
dangerous
loud
liberal
greedy
smart
terrorist
religious
desperate
forgetful
harmless
drug addicted
smelly
anxious
reliable
MARCH 2014
103
aloof
The first month into the new year and here were the stories
that made the headlines: Ugandan women subjected to a
midnight raid allegedly by a minister on suspicion of drug
peddling and prostitution; a young man from Arunachal
Pradesh beaten to death because he retorted to taunts on
the hairstyle he sported; a professionally qualified man in
his 20s commits suicide because he cannot bear to go
through life being short and bald. And thats just Delhi. When
our hidden biases come to the surface, they often cause
chaos and violence.
Most of us may feel we have egalitarian brains, but once in a
while, a comment escapes our lipsone that makes us wonder
where it even came from (Eeks! Shes lesbian; Of course its
dirtyits the old city; You expect her to be well-mannered?
She doesnt even speak English). Biases may be unconscious,
or people may just be unwilling to admit to them.
wild
crude
polite
rowdy
effeminate
messy
cordial
menacing
bold
obnoxious
butch
pushy
cautious
insensitive
frail
nice
aggressive
outgoing
gentle
indecisive
political
bashful
careless
powerful
lax
dumb
daring
spacey
vain
apathetic
faithful
impassioned
vulnerable
ailing
dense
generous
mad
lively
passive
strident
liberal
sullen
rebellious
open
cold
helpless
creepy
blissful
alienated
pious
calm
happy
104
spiteful
MARCH 2014
abusive
KNOWING A
BIAS EXISTS
An outlook, opinion or perspective on a

subject may develop through upbringing,
teaching, interactions or experiences,
says Dr Senthil Reddi, assistant professor,
department of psychiatry, NIMHANS,
Bengaluru, and WH advisor. It leads to
ideas that a person conceptualises with a
certain degree of conviction.
This degree is variable. So your mum
may have a bias against a so-called love
marriage, because it may be ingrained in
her that its just not done. She may be able
to overcome this when you bring home a
guy she sees no problem with (hes
healthy, hes got a job, he treats you well).
This is quite different from a man who
may have seen his father get drunk and
ill-treat the family. This man may develop
a hatred for liquor and may associate
negative behaviour with it. Later in life, if
he reaches a position of power in the
government, for instance, he may ban
liquor, not being able to see the other side
(the taxes it may bring in, the fact that all
liquor is not always associated with all
that is bad).
These learnt understandings may be
acquired informally (through the media
and the environment). This implicit bias
is usually based on facts and events, and
develops due to associations formed (in
the example, the man may believe that
everyone who drinks is a violent person).
In some cases, they may be taught
formally (like in the case of a disregard for
non-vegetarians in a veg household).
Habits, priming, conditioning and
non-associative learning are connected
with explicit bias, says Reddi.
But a bias has other implications. A
bias is actually the instinct to survive,
says Dr Shamsher Dwivedi, director,
neurology, Fortis Memorial Research
Institute, Gurgaon. It is a product of our
intellect (in scientific terms, the temporal
and frontal lobes are activated, as this is
where intellect resides), says Dwivedi.
He talks about how every part of the body
is geared for survival mode. Take the
example of a person seeing a Mercedes
Benz, and associating it with power. This
may lead to interactions with that person
being different from those with a
homeless personthe person registers
that his relations with the powerful may
be more fruitful than with the latter.
A recent study revealed that our

responses, cued by a lifetime of social
indoctrination, lie in the brain. Sylvia
Terbeck, a postdoctoral researcher at the
University of Oxford, administered an
implicit association test (IAT)designed
to measure buried beliefsto a group of
patients before and after giving them a
drug that was a beta blocker, commonly
used to treat heart conditions. She found
that the drug reduced their racial biases.
Why? Because it may have limited the
fear responses of the amygdala.
Research has found that this almondshaped structure in the brain, which
detects threats in the environment and
makes fear associations, responds in
milliseconds, says David Amodio, Ph.D.,
an associate professor of psychology and
neural science at New York University. In
other words, the amygdala is snap-judgement central, activating our implicit
biasesthose unconscious attitudes that
we may not even be wholly aware of. So
someone living in the shadow of the 9/11
attacks might be more suspicious of a
duffel bag-toting Muslim man on a train
than they would of a passenger who
wasnt Muslim, for instance.
WHEN A
BIAS HURTS
Nobody, it seems, is above these kinds of

reactions. In an eye-opening study by
Mahzarin Banaji, Ph.D., a professor of
psychology at Harvard, nearly 300
medical doctorspeople society tends to
think of, by virtue of their profession and
the Hippocratic oath, as being above
biaswere presented with a photo and
brief clinical description of a middle-aged
patient complaining of chest pain.
Though most of the doctors did not report
having any racial bias, on average they
were tested as having a moderate to large
implicit bias. And the greater the implicit
bias, the less likely he or she was to give a
black patient clot-busting drugs.
In a sense, biases make us lazy, says
Shiv Visvanathan, a social anthropologist
and vice dean, O P Jindal Global University, Sonipat. We have classified the
world and this makes us comfortable. It is
a weaker form of exclusiveness. However, a bias takes a serious turn when
there is an inability to look at another
point of view, even when facts may
support the other perspective. This turns
into a prejudice, says Visvanathan. It can
be corrosiveracism, fundamentalism,
exclusion, polarisationthese dont allow
for negotiation. We feel strongly about a
part of society and take that out on an
individual.
When we begin to hurt other people

physically, mentally or emotionally, a bias
can become dangerous. This is the reason
for the increasing violence against
women and our skewed sex ratio, says
sociologist, Dr T V Sekher, professor,
department of population policies and
programmes, International Institute for
Population Sciences, Mumbai. We may
also hurt ourselves, because it shows that
we are not evolving. The working woman
as a concept has redefined so many other
concepts, but you may be caught in an old
bias, says Visvanathan.
Often, even if you are the affected party,
you play along. Dr Janaki Abraham, an
associate professor in the department of
sociology, Delhi University, feels
stereotypes feed into prejudices. And
these in turn perpetuate inequalities. For
instance, images in advertising reinforce
the idea of a woman making breakfast or
loading the washing machine. These
images may put pressure on women to
conform to a stereotype of being caring in
a particular way. This may be part of the
reason women fall out of the workplace
once they have children.
The worst kind of biases are manylayered and often stem from within the
family. Imagine the case of a widowed,
elderly, tribal woman, says Sekhar.
Discrimination against her has likely
started at birth, giving her a poor start.
She is less healthy, has less support and
resources, and as she ages and is widowed,
is eliminated from the decision-making of
the family, he says. This makes her more
vulnerable physically and economically.
In a typical family structure, girls work
3-4 times more than boys. This means
that they are more stressed and have less
time for social activities, he says.
BECOME THE
DIFFERENCE
Before you lose all faith in humanity, you

should know that Banajis study also
found reason for optimism. Some of the
doctors who figured out the purpose of
the study compensated for their implicit
biassuggesting that our unconscious
impulses can be reined in when we simply
recognise their existence.
Best of all, researchers are now
learning that our brains are not only
wired for negative bias but also for
egalitarianism. Yes, that command centre
MARCH 2014
105
aloof
wild
You may not
crude
always be able
rowdy
to control
messy
your thoughts
menacing
and emotions
obnoxious
about people
pushy
and places,
polite
effeminate
cordial
bold
butch
cautious
insensitive
but you
frail
certainly can,
aggressive
and should,
gentle
control your
political
decisions and
careless
actions, so no
lax
one is hurt.
nice
outgoing
indecisive
bashful
powerful
dumb
daring
spacey
vain
apathetic
faithful
impassioned
ailing
dense
generous
mad
lively
passive
strident
liberal
sullen
rebellious
open
cold
helpless
creepy
blissful
alienated
pious
calm
happy
106
spiteful
abusive
HAIR: JEANIE SYFU/BERNSTEIN AND ANDRIULLI, MAKEUP: MICHELLE COURSE Y/ BERNSTEIN AND ANDRIULLI.
MODELS ARE USED FOR ILLUSTR ATIVE PURPOSES ONLY.
vulnerable
in our skulls is designed to react to fear,

but its also designed for cooperation and
fairness. At some point in our evolution,
we developed an entirely new brain
structure called the neocortexwhat
researchers refer to as the higher
mindwhich works to fine-tune
behaviour and override initial impulses.
This explains why you may not be able to
control thoughts and emotions, but you
can control your actions. Here are the
ways you can control your thoughts too.
church-goers to see if they really are

loose, or car pool with a colleague who
has a physical disability to understand
whether he really is disabled. In fact, in
their work with tribal people, Sophie Grig,
of the NGO Proud, Not Primitive, says
that people who spend time with tribal
communities who are thriving on their
own lands, almost invariably come away
with a huge amount of respect for their
way of life.
Expose Yourself
Be The Change
To Many
Experiences
Once you see that there is a multiplicity of
perspectives, your horizons will broaden,
says Visvanathan. Educating yourself
about other cultures will also help you see
that finally we are all human beings, with
feelings. We need to be more conscious
about interaction with the group against
which we have a bias. Bias is often the
result of anxiety about the unknown or
simply a lack of awareness. Put yourself in
those peoples shoesthese are often
marginalised groupsunderstanding
issues from their point of view can
develop empathy about what it is like to
be denied rights, says Reddi. Attend an
LGBT event or two, to understand what
the movement stands for. And avoid
conforming to a stereotype yourself. It
feeds into ideas of what certain people
can and cant do, says Abraham.
Acknowledge that prejudice and

discrimination exists within the family,
says Kavitha Emmanuel, founderdirector, Dark is Beautiful campaign,
from the group Women of Worth,
Chennai. Engender a change: avoid
nicknames that perpetuate a bias and
dont compare people based on one, she
says. Talking about a bias within the
family or your friends circle may
encourage discussion and help debunk
myths. And if you are in a position of
power, be conscious of hiring those who
may be equally qualified. Most people
have a notion that those who are disabled
are only good enough for jobs like
basket-weaving or music, says Dorodi
Sharma, programme manager, National
Centre for Promotion of Employment for
Disabled People, New Delhi. This keeps
the disabled out of jobs. And when they
are not financially independent, they are
not empowered, she says.
Adjust Your
Attitude
See People As
Individuals
In the same way an ex-smoker learns to

reach for a stick of gum instead of a
cigarette, you can conquer biases by
trading snap judgments for egalitarian
thoughts. You want to put yourself in
situations where you keep encountering
people of a group who are inconsistent
with what your original associations
were, says John Dovidio, Ph.D., a
professor of psychology at Yale
University. Gradually, your brain will
develop a stronger link with the positive
association. Get friendly with a few
Theyre not just members of social

categories. NYU social psychologist Jay
Van Bavel, Ph.D., told white participants
that they would be on a team, and then
showed them black and white faces who
were either part of their team or part of
the other team. When he scanned their
brains, he found activity indicative of
camaraderie for members of their own
team, regardless of race. The
implicationsthat we might be able to
thwart automatic prejudices by simply
thinking were all on the same team. n
The command centre in our brain

is designed to react to fear, but its also
designed for cooperation and fairness.
WHAT
ARE YOU
HIDING?
FIND OUT
WHAT SILENT
JUDGMENTS
LURK IN YOUR
SUBCONSCIOUS.
Psychologists who
use the implicit
association test
(IAT) are able to
study attitudes and
beliefs so buried in
the psyche that we
may not even know we
have them.
Like a wordassociation test,
the IAT measures
the strength of
associations between
concepts (such
as black or white,
homosexual or
heterosexual and fat
or thin) and attributes
(such as good or bad).
Users may be asked
to group images of
overweight people
with positive words,
like joy and pleasure,
and then to group
them with negative
words. The speed
with which a user
responds to a certain
association (e.g., an
overweight silhouette
with the word failure)
implies the degree
to which they have
that particular
implicit bias.
If you have 10
minutes and a
computer, you can
anonymously take
a sample test online
at implicit.harvard.
edu. There are more
than 90 subject areas
to assessincluding
politics, ethnicity,
and genderand you
can choose to submit
your responses for
research purposes, in
which case they will
assist psychological
studies on thoughts
and feelings.
107
blush
pants
Pink is springs
black. Pair a
fave top with
denims that
echo the floral
theme.
Promod top,
`2,190; Bysi
trousers, `3,690;
Woods shoes,
`4,595
flower
power jacket
Blooms are all the rage.
Finish a casual look with
a dark floral flourish.
Bysi top, `3,690; FabAlley
jacket, `2,750; Marks &
Spencer shorts, `3,499
spring
forward
contour
dress
Because its
never gone
out of style.
Go bold
with large
flowers and
verve to
match.
Season-to-season
tastes and trends
change. Having a
hard time keeping up? Were on
it! These new
takes on skirts,
pants, dresses
and jackets will
give you tons
of easy options
for refreshing
your style.
photographs by
anand gogoi
art direction
dushyant joshi
styling by
rin jajo
Bysi dress,
`5,590
109
feminine
silhouettes
pretty pastels
Sorbets bring out the first
flush of spring. Do them in
laceyes you can wear mint
from last seasons buys.
Koovs dress, `1,695
Dusty rose looks

best in fluid
lines. Let the fun
pop with 3D
embellishments.
Koovs top, `1,896;
Promod jacket,
`3,990; Koovs
pants, `1,495
maxi
dress
The right length
is just above
the ankles. Pair
it with flats and
a hobo bag to
put a spring in
your step.
Koovs dress,
`1,695; Marks &
Spencer bag,
`3,499; Tresmode
sandals, `3,000
midriff highlighters
Abs are to show off. Play it up by
emphasising, not displaying it.
Only dress, `3,695; FabAlley bracelet,
`800; Koovs shoes, `2,395
111
tribal or
tropical
prints
Theyll draw
attention right
away. Club a wild
pattern with a
solid bottom.
Global Desi
top, `1,199; AND
trousers, `1,899;
Tresmode bag,
`3,500 and shoes,
`3,500
orange
crush
Light and
breezy is the
silhouette this
season. Do an
all-over print for
added interest.
Fame Forever
shirt, `899; Koovs
trousers, `1,895;
Zara shoes, `2,790
The colour
doesnt have
to be hidden
beneath
grey. Go all
out with one
big pop.
Bysi dress,
`4,390;
FabAlley
earrings, `450;
Zara shoes,
`2,790
FAME FOREVER COURTESY: LIFEST YLE
relaxed
pants
crossover
style
Stretchy
fabrics arent
reserved for
the gym.
Koovs jacket,
`2,995; Promod
trousers, `3,290;
Zara shoes
`2,290
tuxedo
trousers
Theyve gone
from blacktie to office
party. Slip on a
dark top with
digitised prints
to offset it.
Zara top, `2,990;
Kenneth Cole
trousers, `6,990;
FabAlley necklace,
`700
113
pleated
a-line
skirt
Pleats
go with
the loose
silhouette
that is
spring. For
a night
out, black
and silver
is always a
winner.
Koovs dress,
`1,895; Zara
necklace,
`2,790;
Longines
watch,
`25,600
metallic
jacquard
Shine is in. Get
something
in white, so
you can take
it through
summer.
Marks & Spencer
top, `3,999; Elle
jeans, `1,995;
Zara bag, `3,790
114
GL AMOROUS COURTESY: KOOVS
black &
white
This one
stays on from
last season.
Take your
houndstooth
skirt into
summer with
a sheer white
top.
Koovs top, `1,495
and skirt, `1,295;
Marks & Spencer
shoes, `7,490
Make-up & hair:
Anuj Dogre &
Archana Rautela
Fahion Assistant:
Jackie Keishing
Production:
Abhimanyu
Choudhary,
Manavi Siddhanti
Models:
Margarita
(Idol Model
Management),
Denisa (6th
Avenue Models),
Amanda
(Elan Model
Management)
print-on-print
It works only for monochrome. Do
a top-to-toe look to be the showstopper at a party.
Zara top, `2,990; Glamorous trousers,
`1,895; Koovs shoes, `1,800
SINGULARITY
VIEWS HERE ARE CLEARLY PERSONAL; PHOTO ILLUSTR ATION: DUSHYANT JOSHI; BOT TOM PHOTOGR APH: SHOILI K ANUNGO
En Garde
I find it hilarious that in my

early 30s, I still find regular
everyday life to be such a
daunting challenge. Having
hypothesized that I may be
special, or that I was bounced
on the head as a child, I was not
reassured by my mothers
laughter, that I used to roll off
the bed and fall on my head a
lot. Aha! That explains it! Or
perhaps not.
Perhaps the life skills we
need are not the ones we
cultivate. Id love a How-To
survival guide, that I know is
idiot-proof. That has the right
answers. (And good recipes.
And tips on how to save money.
And how to create a perfect
balance between what you want
to do and what you need to do,
to pay the bills. And..ad
infinitum.)
But since we arent getting
the cheat sheet direct from god,
I suppose we keep on trying to
learn these lessons on the fly.
Theres probably no other way,
no better way.
And here is what I find
intriguing. What you dont
cotton on to, too quickly. What
you choose, how you choose to
live, and the circumstances you
engineer, will shape you. They
cant not. Its an ongoing
process, and not often one you
see coming. Living single, for
one, can spoil you. You get used
to the luxury of having space
and time to yourself, a vital
buffer when it comes to the
inanity of the world. And yet...
Because one doesnt have to
constantly socialise or share
(space, time, food, the remote!)
ones skills in that regard can
backslide. Not just sharing...
sometimes just the thought of
socialising gives me the
heebie-jeebies. Sometimes I
have to make a mammoth effort
to get out of the house, to make
an effort with other people, to
stop being a hermit. This is not
The
wedding
challenge.
how it used to be, back in the

day. But thats the thing, isnt
it and this is one of the key
joys of adulthoodno one can
stop you from doing whatever
you want!
But as we learnt along the
way, what you want isnt always
(or even often) what you need.
The Ticking of the Clock
Nothing beats time off work to

rest, relax, reflect... And yet, a
recent stay-cay had me in
full-on panic mode as I realised
I had done nothing productive.
I had slept, relaxed, eaten well,
caught up on friends and
entertainment, and yet 5 days
into my 7-day holiday, I was
distressed! Why had I not
packed more in? Deep breath.
Yes, there comes a time when
youre that ridiculous. And
you have to figure out how
to let it go.
Deep breathing, visualisation, whatever works...You have
to drop the panic attack-inducing knowledge that youre

useless or unproductive or a
lazy bag o bones, and just be
okay. No guilt tripping allowed.
All of it is counter-productive
and manifests physically. The
tightening around the chest,
the mind racing, vivid dreams,
shallow breathing all good
signs you need to slow down.
And then theres the other
postcard from the heavens...
My Best Friends
Wedding
My best friend got married this

weekend! Its been amazing to
catch up and see her transformation before the big day, but
she knows I have a preternatural paranoia about weddings.
Its not that I think Im going to
catch something, but my nerves
do an entire number. I cant
quite explain it...I just avoid
them. Singletons of a certain
age know what I mean, perhaps.
Ive dodged weddings of

BFFs in the past, thanks to
some unintentional jet-setting,
but this time round, despite the
heebie-jeebies, I sort of forced
myself to make that effort (see
above!). Because theres a life
lesson in this, surely. This isnt
about me at all! Its about
someone else, a loved one... And
something that she wants. So
jangled nerves and anti-social
nature can just stuff it!
I didnt bail (except on some
of the events), and this was
probably the best way I could be
a proper bestie. And it didnt kill
me, praise the lord!
So, how are you challenging
yourself this month? n
MARCH 2014
Amrita
Tripathi
is a senior news
anchor/ health
and books editor
with CNN-IBN,
and the author
of Broken News.
Comments
are welcome
@amritat
117
Fundamentals
ENTERTAINMENT THIS MONTH
TELEVISION
HOT FLICKS
Read Feed
UP NEXT ON
THE BIG SCREEN
Wes Anderson fans, its time to rejoice

The Grand Budapest Hotel is here, with
the usual Anderson all-star lineup
Bill Murray, Jude Law, Ralph Fiennes,
Saoirse Ronan, Adrien Brody, Edward
Nortonwe could go on, but we dont
have space. Many more interesting
filmswatch out for sci-fi teen drama
Divergent and the star-studded biblical
epic Noah with Emma Watson, Logan
Lerman, Julianne Moore. Its directed by
Darren Aronofsky, so its bound to be
beautiful and strange. Also, Bad Words,
a Jason Bateman comedy set around
a spelling bee contest, featuring an
Indian whizkid, of course. On the home
front, Madhuri Dixit and Juhi Chawla
share screen space for the first time in
Gulaab Gang, not officially based on
the pink ladies of the Gulabi Gang, the
documentary on whose exploits is also
out, presented by the makers of Ship of
Theseus. Expect controversy off-screen
and lots of pink saris.
118
MARCH 2014
FABLE FICTION
A new Nora
Roberts (Red Lily),
a new Cassandra
Clare Mortal
Instruments book
(City of Lost
Souls), a new
Jeffrey Archer (Be
Careful What You
Wish For) (this is
the book title, not a
comment), even a
new Danielle Steele
if youre still into
that. Yes, March will
be a busy month
on bookshelves. If
youre looking for
something a little
more non-fictiony,
theres a lot of
buzz about The
Second Machine
Age, a book about
technology and
business in the
world we live
in now, by Erik
Brynjolfsson and
Andrew Mcafee.
Action Packed
Tube Hour
Are you a Veronica Mars

addict? If not, you should
bethe tough, vulnerable,
romantic and supremely smart
student detective, played with
verve and skill by Kristen Bell,
is one of the most compelling
protagonists yet seen on
television. Fans mourned for
years after the shows three
seasons ended, and now the
original cast is coming back in
a crowdfunded film set at the
schools 10-year reunionwe
cant wait. Joss Whedon is a
huge fan, if our word isnt good
enough. Also, those neurotic,
annoying but strangely
addictive Girls are back, in
a new season thats already
kicked up huge controversies
a few episodes in. Were also
excited about the new season
of Satyamev Jayate, and might
even watch a few episodes of
Khatron Ke Khiladi just to see
what the hell Ranvir Shorey is
doing in it.
SHOPPING
GOLD QUEST
Kolkata folks, rejoice. If

youve been desiring Jimmy
Choos or the latest LV bag,
go no further than the citys
glitzy luxury mall, Quest,
home to many premium
brandsfrom Michael Kors
to Breitling and Indian by
Manish Arora. Also, head to
one of the malls many fine
dining chains: Yauatcha,
Bombay Bratisserie or
Smoke House Deli.
Whats App
FACETIME
GIRL ON FIRE
BOOMBOX
BANGN BEATS
A diverse range of music is out
this month, and theres nothing
more diverse than a collaborative
album by Tony Bennett and Lady
Gaga. Theres a new Johnny Cash
album out, of all things, called
Out Among the Stars. The Kaiser
Chiefs have a new album too, and
so does Lily Allen. Guess what
Shakiras new album is called?
Dont spend too much time on it
its called Shakira.
K ANGANA R ANAUT: YOGEN SHAH
E AT I N G O U T
SOMETHING FISHY
Piscivoreans bemoaning the lack of a good

seafood restaurant in New Delhi, head to Blue
Water Grille in Rajouri Garden. The restaurant
serves up some delicious seafood fare that
tastesfresh. Yes! Dont forget to try out the
seafood basket, grilled fish with butter sauce,
prawn in sweet soya sauce and as a treat, the
Singapore chilly crab.
MATE UP
Now that the social

stigma previously
attached to online
dating is fading
fast, app stores
are filling up with
dating apps. The
one thats set large
portions of the
world on fire is
Tinder, a simply
designed and
smart app that
lines up potential
partners in your
area and lets you
chat with them
if they happen
to think youre
interesting too. It
doesnt bother with
the whole fill up
this form and tell
us your hopes and
dreams charade.
Prepare to see
people all around
you ignoring reallife conversations
and thumbing
their way through
lists of digital
potentialsthe
swipe left for date
era is upon us.
Just a couple of years

ago, Kangana Ranaut
wasnt cool at allbut
one frank, candid TV
interview later, she went
viral, and now suddenly
shes right up there with
the most snooty of them.
Everyones suddenly
realising how many hits
shes been in, and how
interestingly she wears
her often way-out-there
clothes. But more intriguing than her evident good
looks is the no-nonsense,
tell-it-like-it-is image shes
projecting nowadays, and
if she says shes excited
about her forthcoming
release, Queen, about a
girl who ends up going
on her honeymoon
alone and has exciting
adventures as a result,
then so are we.
From Ouch
to Aah!
IN DU LG E
If the wait for your

flight seems endless, head to
IshanaThe
Nature Spa in
Terminal 3 at the
IGI airport, New
Delhi. Pick from
a wide range of
therapies such
as foot rituals
that can last up
to 30 minutes or
Sahaj Ananda, a
20-minute head
massage.
MARCH 2014
119
WHERE TO BUY
On the Cover:
Bysi top, DLF Promenade,

Vasant Kunj, New Delhi;
(011 4183 0027); United
Colors of Benetton
shorts, Select Citywalk
Mall, Saket, New Delhi
(011 2462 4646);
Accessories, Indranis
own
A
Adidas
Nelson Mandela Marg,

Vasant Kunj,
New Delhi
(011 4183 0027);
Also in Mumbai and
Pune; shop online at
www.bysi.in
C
Chambor
B-13, Connaught Place,

New Delhi
(011 5152 3093);
Available countrywide
AND
DLF Place, Saket,

New Delhi;
Aldo
Shop online at
www.faballey.com
DLF Place,
Saket,
New Delhi;
Clarks
Inglot
Select Citywalk,
Saket, New Delhi
(011 4053 4510);
Available countrywide;
shop online at
www.majorbrands.in
FCUK
South Extension,
Part-II, New Delhi;
shop online at www.clarks.in
Clinique
Promenade Mall,
Vasant Kunj,
New Delhi
(011 4102 6653);
Shop online at
www.iraya.in
F
Fab Alley
Available countrywide in
leading cosmetics stores
DLF Promenade,
Vasant Kunj,
New Delhi
(011 4104 2369);
shop online at
www.majorbrands.in
I
Iraya
Elle
DLF Promenade,
Vasant Kunj,
New Delhi
(011 4607 5603);
Fame Forever
Lifestyle, Ambience Mall,

Vasant Kunj,
New Delhi
(011 4087 0300);
Shop online at
www.in.avon.com
Select Citywalk,
Saket, New Delhi
(99 1034 7468);
Ambience Mall,
Vasant Kunj,
New Delhi;
DLF Place, Saket,

New Delhi
(011 4352 4263);
G
Guerlain
B
Bobbi Brown
D
Dove
Boucheron
Dress Berry
DLF Place, Saket,

New Delhi
(011 3232 5452);
Shop online at
www.myntra.com
H
Head & Shoulders
E
Everyuth
Hobie
Avon
Crabtree and Evelyn
Ayesha
Select Citywalk, Saket,

New Delhi (011 4101 8275)
Available online at
www.flipkart.com
Bourjois
Available at all Lifestyle Stores

across the country
BYSI
DLF Promenade,
in select salons
Koovs
Shop online at
www.koovs.com
Kiehls
Shop online at
www.perfumesdirect.co.in
Global Desi
Ambience Mall,
Vasant Kunj,
New Delhi
(011 4087 0067);
Inorbit Mall,
Malad (West),
Mumbai
Kenneth Cole
Shop online at
www.mybagsdirect.com
K
Krastase
Ambience Mall,
Vasant Kunj,
New Delhi;
L
Lancme
Select Citywalk,
ADD TO CART
SALUD
SHIRT UP
All you Dexter and Game of Thrones fans, you

can now pick up authentic T-shirts that are a
tribute to your favourite television series. Head
to Voxpopclothing.com and indulge your inner
geek. Prices start at `799.
SLEEPING BEAUTY
What if your bedsheet could prevent premature

skin ageing and protect you against free radicals?
Portico has launched a range of linen and soft
furnishings that uses SeaCellfibresderived
from seaweed. They claim to alleviate skin
conditions like neurodermatitis or psoriasis and
enhance the healing process of the skin.
`5,999 onward, Porticoindia.com
120
MARCH 2014
Make Holi a bubbly

affair this time with
these sparkling wines
tailormade for the Indian
market. Try Chandon
Brut and Chandon Brut
Ros, available at select
wine retailers, hotels,
restaurants and bars in
New Delhi for `1,200
for Chandon Brut and
`1,400 for Chandon
Brut Ros.
Saket, New Delhi

(011 4053 4554)
Lifestyle
Ambience Mall,
Vasant Kunj,
New Delhi;
Loral
LOccitane
DLF Promenade,
Vasant Kunj,
New Delhi;
Also available in
major cities; shop online at
www.in.loccitane.com
Longines
Available countrywide at
leading watch stores
M
MAC
Marks & Spencer

DLF Place, Saket,
New Delhi
(011 4607 5440);
Woods
OTLS
N
Neutrogena
DLF Place,
Saket, New Delhi;
Swatch
Ambience Mall,
Vasant Kunj,
New Delhi;
P
Percy & Reed
Swarovski
Khan Market, New Delhi

(011 4175 7395);
Z
Zara
cosmetics stores
Nike
Select Citywalk,
Saket, New Delhi;
No 16/2, Brigade Road,
Bengaluru;
Shop No. 2,
Shyamvihar Building,
Linking Road,
Bandra (West),
Mumbai;
Nivea
Nyassa
Select Citywalk,
Saket, New Delhi
(011 4609 8541);
Melange Complex,
Altamount Road,
Kemps Corner,
Mumbai
(022 2354 1097);
Raheja Point,
Magrath Road,
Bengaluru
(080 4112 6844)
S
Schwarzkopf
shop online at global.
marksandspencer.com/in
Shop online at
www.nyassa.in
Nine West
Select Citywalk,
Saket, New Delhi
(011 4053 4503);
O
Organic Harvest
leading cosmetics stores;
shop online at
www.organicharvest.in
Osis
in select salons
Shop online at
www.homeshop18.com
Only
Sephora, Select Citywalk,

Saket, New Delhi
Promod
Select Citywalk,
Saket, New Delhi
(011 4053 4501);
Puma
Skyzone, High Street

Phoenix Mills
Compound,
Mumbai (022 6660 2296);
Select Citywalk,
Saket, New Delhi
(011 4056 6907);
shop online at
www.pumashop.in
Paprika
leading watch stores

New Delhi (011 4053 4541);
Available countrywide,
shop online at
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MARCH 2014
121
My dear Naina
I just want you to know

how lucky you are. How
lucky you are that you
live in an era where
you, as a woman in the
work-place are not
someone who sticks
out for being alone...
the fact that you are in
an area like financial
services, where 30 per
cent of the CEOs of
banks in the country
are women. So I hope
you know that there are
no glass ceilingsthat
the glass ceilings that
exist are in your mind,
that these glass
ceilings have been broken, shattered.
In fact, the world out
there is just waiting
for youwaiting for
you to grasp the opportunities that come
your way. Know that
you can go as far as you
want to go. I hope you
recognise that in order
to do that, you have to
be well-equipped and
educated. There are
no shortcuts; there is
a lot of hard work and
perseverance, and its
never an easy journey.
Its also about picking yourself up when
Keep your
sense of
balance
Naina Lal Kidwai, the country head of

HSBC India, talks to her 30-year-old
self, about hard work and responsibility.
122
MARCH 2014
youve fallen, and learning from the mistakes

that have caused you
to fail, but not to lose
heart, to shake off the
despondency, the sense
of failure, to make sure
you absorb the learning
and move ahead. Some
of those times which
look really grim and
very difficult, are in fact
the times of the best
learningthe learnings
which in fact stay with
you through the course
of your life. Because
those are the ones that
have honed your skills,
strengthened your determination. So never
lose the opportunity to
convert what is, on the
face of it, a very negative time, a very negative experience, into a
strong, positive one.
Even as you move
into higher trajectories
in your career, its very
important that you recognise your responsibility to the community.
Pick the areas you enjoy, that you believe you
can work in, in your free
time: education, working with street children, the environment,
wildlife preservation,
water conservation or
just ensuring that every
building or transportation system is energy
efficient. Pick whichever area really gives
you that gratification.
And then try and make
a difference through
that. To find that other
thing, is important to
bring a sense of balance
to the way you work.
Love always,
Naina
As told to
Sunalini Mathew
T O TA L N U M B E R O F PA G E S : 1 2 4 ( I N C L U D I N G C O V E R PA G E S )
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BEAUTIFUL PEOPLE. BEAUTIFUL PLACES.

Womens Health India March 2014

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Fit is the New Sexy!

March 2014 ` 100

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