A healthy, nutritious diet is the foundation of both health and beauty. Shahnaz Husain shares what you must include in your diet during the cold months.

Nature is actually the best physician and cosmetologist. She gives us fruits and vegetables, needed by the body for both health and beauty during the different seasons. In winter, we get fruits and vegetables which are beneficial to the body in cold weather. For instance, we get oranges, keenu and mousambi, rich in Vitamin C, which actually help to strengthen our immune system and protect us from colds, cough and respiratory ailments. Green leafy vegetables like lettuce, “palak”, “methi” and “sarson ka saag” are also rich in Vitamin C. In winter, the body also needs Vitamin A. So, have plenty of orange vegetables and fruits, like papaya and carrots. Amla, also available in winter, is the best source of Vitamin C.

Load up on vitamins

• In winters, your body needs extra nutrition. You need to load up on vitamins and consume a whole lot of veggies and fruits.
• Both Vitamin A and C keep the skin healthy and protect its youthful properties.
• Vitamins A and E help to keep the skin soft and smooth.
• Nuts and dry fruits are also available in winter.
• Include peas in your diet too. They provide proteins and maintain body heat. They also contain vitamins and omega 3 fatty acids. They are better taken unsalted.
• Snacks made from sesame seed (til) and peanuts are popular. There is enough evidence that natural foods improve the external appearance.
• Fruit and vegetable juices, freshly extracted, are ideal for making you look and feel better. Make them from seasonal fruits, like oranges, mausambi, pomegranate (anaar), or from carrots, spinach or cabbage. They help to cleanse and purify the system and prevent the accumulation of toxins. This reflects on the body, in terms of clear skin and shiny hair.

Keep your body warm with hot drinks

Winter is also the time for hot drinks. Instead of normal tea and coffee, try herb teas or soups. There are certain foods that actually help to keep our body warm. In Ayurveda, ginger is known as “a universal remedy” because it has so many benefits. Ginger tea can be taken after meals for digestion and for coughs and colds in winter. Ginger has to be boiled in water to make ginger tea. As everyone knows, ginger can also be added to a cup of tea. It is of particular benefit in winter. It can also be added to soups and chutneys and chewed raw. Black pepper and tulsi are also said to be useful in coughs, colds and respiratory congestion.

Traveling around the world is what keeps a lot of us from completely losing our minds in this hectic world. Visiting far-off places, learning about their cultures and values, trying new foods, experiencing the flora and fauna, visiting many sites enriches our minds with knowledge and cultural goodness which is never possible through watching documentaries on National Geography or other channels. However, greedy people who want nothing to do with tourists other than their money are found almost everyone on the face of the earth. If you happen to go out with a tour guide, you are somewhat safer, but if you choose to venture out alone, here are some tourism scams you might want to look out for.

1. Broken Taxi Meter- Taxi drivers close to air terminals or train stations are known to pull this trick, yet it can happen anyplace. When you get into a taxi and begin to drive, the driver will tell you that the meter is broken and charge you a ludicrous cost.
2. Overbooked Or Closed Hotel- This basic travel scam happens to a great extent with taxi drivers. While on the way to your inn, the driver will disclose to you your inn is either shut or overbooked and afterward take you to an increasingly costly inn where the driver gets a huge commission.
3. Free Bracelets Or Rosemary- This trick will, in general, go after female voyagers. An agreeable man or lady will way to deal with talk, at that point place a “free” kinship armlet on your wrist. Or then again give you a sprig of Rosemary for good karma. When you have it, they will request cash. When you deny, they will start to create a scene in the public.
4. Phony Police Officers- The phony cop trick is a prevalent one in numerous large urban communities. Frequently, an individual will approach a vacationer and offer illegal things, similar to drugs. While talking a couple of other individuals will approach, seeming, by all accounts, to be cops and brandishing fake badges. They will at that point demand the confused and scared voyager hand over their visa and wallet. Be that as it may, they are not cops.

Whichever angle it is looked at from, there can be no bad in having great stamina & endurance. Being able to channel the pure bodily strength while managing to maintain it for lengthy periods can be extremely rewarding, regardless of whichever sport is being practiced.

According to research, endurance training can lead to a much more healthier body aging process compared to people who only relied on resistance training.

Stamina typically refers to how much time a person can keep performing physical activity at their maximum physical capability & the basic idea of endurance is how one can continue an activity without emphasizing the level or magnitude of the exercise.
These two terms are closely related. Stamina & endurance cannot be developed overnight.
Below are five expert-approved tips to develop good stamina & endurance.

1. Mastering The Basics Of Movement
   When one is constantly looking out for making the activity go on longer, it is easy to lose track of proper bodily movement. When tiredness hits, focus & fall back on a better technique which helps with the rougher sections instead of cranking it with a bad technique. Exercising should be efficient, making use of as much motion as possible.
2. Doing HIIT Workout Sessions
   A short, 20 minute HIIT session can be as effective as running or cycling to build up endurance.
3. Using Recovery As A Vantage Point
   When there is muscle fatigue, it is a good idea to clear the fatigue with some other similar movement.
   For example, after sprinting for 100 meters, the recovery exercise can be a 300-meter jog. This can be highly beneficial for increasing stamina & endurance.
4. Jumping
   Incorporating sudden burst exercises can help with building endurance.
5. Changing Workout Schedules
   Instead of doing the same workout every day, which can ultimately lead to boredom, workouts can be changed.
   A wider range of exercise can help with building up stamina & endurance.

Mental preparation before a function or performance is very helpful and much needed. It leads to better performance.
Guardians, parents, and teachers play an important role in our mental preparation. They help with calming down and think through what is going on.

Now, people must be thinking what does mental preparation mean?
It refers to the mental preparation taken before going into any test or battle of sorts. Being mentally prepared reduces unwanted tensions, anxiety, and fear or other kinds of excitement. One can always calm themselves by working out daily and eating healthy.

Remember that success doesn’t happen in the blink of an eye. One has to always be prepared for any kind of challenge. Start with small units and work their way toward their bigger units.

One should trust their people. If one doesn’t have a group of people to bounce ideas off of and discuss with, make one. It’s so important to have a group of people to support one person in one’s negative times and doo return that support to them when they need it.

Always believe that one can do it. When a person is attempting something big, and their heart is pounding, they have to believe in their practices they’ve done will help them achieve the challenge in front of their eye. One has to always define their goal. They have to know what are their dreams, to live it. Always be dedicated. No one succeeds without a challenge. Don’t let a drawback prevent one from achieving their goals.

Live a positive and impactful life. Positivity is the key to success. Everyone faces tough situations and circumstances, but having a positive attitude will make everything a bit easier.