Kiwi Fruit

The humble Kiwi is no ordinary fruit! Did you know that eating the Kiwi fruit an hour before bed may help you sleep better.

Great To Help You Sleep Better And A Powerhouse Of Antioxidants

Studies are proving that the humble Kiwi is no ordinary fruit! Did you know that eating the Kiwi fruit an hour before bed may help you sleep better. Add to this the nutritional composition, this fruit is a must have addition to your routine diet.

Several Studies indicate that people who consumed kiwifruit before bed each night got an extra hour of sleep. The researchers hypothesized that Kiwifruit might be an effective sleep aid due to the antioxidants and Serotonin that the fruit contains.

Serotonin deficiency has long been associated with depression and mood disorders. It is also key to good sleep. Serotonin in the body contributes to several aspects of sleep, including helping to initiate sleep onset and to maintain sleep during the night. Serotonin appears to interact with Melatonin, another hormone essential to sleep, in helping to regulate the body’s 24-hour circadian cycle as well as other physiologic functions.

These study results are promising for those with sleep disorders, and are especially significant given that the long-term health ramifications of sleep disorders like insomnia.

Studies dating back to a few years ago associate sleep disorders with increased mortality, suggesting that an optimal amount of sleep to get per night is seven hours.

Kiwi also has many other useful and interesting aspects

Loaded With Vitamins and Minerals

Kiwi fruit is loaded with vitamins and minerals such as Vitamins A, B6, B12, E, and potassium, calcium, iron and magnesium.

If you thought that lemons and oranges were the highest sources of Vitamin C, then think again! According to the nutritional break-up of kiwi fruit, per 100 grams contain 154 percentage of Vitamin C, which is almost twice that of lemons and oranges.

Great Source of Dietary Fiber

The Kiwi is loaded with dietary fiber, which helps in the prevention of numerous diseases. According to researchers, high fiber foods keep one full for longer and control metabolic markers like blood pressure, cholesterol and blood sugar. It also facilities weight loss and is often recommended to diabetics.

Other foods that can help us sleep better

While Kiwi is thought to be among the best, it isn’t the only identified sleep-boosting food out there. Foods rich in calcium help to boost Melatonin levels. So you might look towards dairy, soy, nuts, seeds, and whole grains – which are all strong sources of calcium. Dark leafy greens, bananas, nuts, seeds, citrus, tomatoes, and whole grains are rich in Magnesium and potassium, which is said to help promote relaxation and circulation.

The definitive research finding is yet to be out on the mechanism by which Kiwi promotes sleep. Having said that, the possibility that natural foods like Kiwi can be used as a low-cost, non-pharmacologic, natural aid for sleep is an exciting one, and worth further investigation. Give a shot at Kiwi if you have trouble falling asleep. Not just is it great to help with your Zzzz, it is also great for it’s many nutritional benefits

The Corona Virus Outbreak – Strategies For Effective Remote Work

As the corona virus story unfolds around the world, we’ve put together some effectiveness tips to help people and organizations adopt effective remote work strategies

Effective Remote Work What Strategies Can We Adopt

As the corona virus story unfolds around the world, we’ve put together some effectiveness tips to help people and organizations adopt effective remote work strategies.

Remote working, or the practice of working for an extended period outside the formal office, is growing steadily in popularity, enabled by a whole host of digital tools of virtually every description. From Web conferencing and e-mail to mobile collaboration applications and virtual event platforms.

I’m sure each of us hopes that Corona Virus won’t become a major health event in their part of the world, but as we see the epidemic unfolding, the reality points the other way.

THREE STRATEGIES FOR REMOTE WORK

The following are three strategies that support remote work and help make your efforts in this direction more fruiful. We look at covering both the technology and the human factors in this post:

Strategy 1: Create a safe and effective base for remote digital access. First and foremost, this means providing secure access to IT resources within the business as well as to the internet itself. This is typically done through an internet provider and virtual private network. You need to asses every part of the connected tech stack, from internet access itself to providing secure means to reach and interact with corporate networks, communication channels, applications being used and the data.

Internet access. Be prepared to invest in mobile hot spots and associated data plans, for the colleagues who do not have optimal internet access. Don’t assume that your staff always have adequate online access at home or elsewhere. While many will, some won’t have reliable or fast enough service or only a mobile device.

Ensure that you have a clearly articulated remote work policy along with a plan, communications program, budget, training, and support for ensuring sufficient internet access wherever the worker will be working remotely.

Allow for adequate slack in your production targets since it may be difficult to know at first the bandwidth that workers will need to be optimally productive. Your line of work may involve needing a lot of data going back and forth regularly. How fast it goes will determine remote work productivity.

Remote work devices. There are two major forks in the road when it comes to devices. Either a) workers can use their own, which is a bigger security risk, but quite a bit cheaper and faster to deploy if their devices are up to the task, or b) a company can provide the devices that are needed. Given that the prevalence of Shadow IT (workers using unsanctioned, unofficial apps to get their work done) is generally higher than most enterprise IT departments are willing to admit – meaning that company data is already on many personal devices anyway – it is advisable to seriously consider assessing workers’ existing computing hardware to see if they are capable, as they are least expensive and quickest option to enable for a crash remote work program.

Your specific type of business requirements would dictate the kind of devices that are needed. Ideally your colleagues are likely to need at least one smartphone and one computer or tablet, plus any internet access hardware. Assess, use your judgement and be objective.

Secure remote access to business assets and online services. Typically this is provided by a virtual private network (VPN) solution, which sits on the PC, laptop, or mobile device and creates an encrypted network connection that makes it safe for the worker to access IT resources within the organization and elsewhere on the Internet or other networks.

In general, the worker should never do any work for the organization without the VPN on their device(s) being turned on. This includes online services on the internet. This is because the VPN ensures a higher level of security and safety between the remote worker and the service.

It’s important to note that the VPN will be the single most important link in your remote work chain, so ensure your solution works on most target devices, works reliably (there is a surprisingly wide gamut of effectiveness, depending on where workers are actually located, which can get complex with global organizations using local internet services, with many IP addresses blocked for a variety of reasons). In addition, strongly consider two-factor authentication (2FA), instead of just user IDs and passwords, to significantly boost security.

If VPN is not your choice of solutions, you don’t need to despair. There are several alternatives, but secure remote desktops can often do the job if you don’t have the IT resources, skills, or budget to operate a VPN everywhere it needs to function.

Simple Precautions That Will Help You Avoid the Coronavirus at your Workplace

Let’s look at some of the Do’s to avoid the risk of Corona virus at your workplace

  1. Don’t go to work if you feel sick, and don’t let your employees come in either: Given concerns about the new illness and the fact that it’s flu season as well, you should make certain that your employees don’t come to work sick either. You might also review your paid time off or sick day policy to make sure employees never feel compelled to come in if they don’t feel well. They won’t be doing you any favors if they do.
  2. Wash your hands. A lot: People worry about catching viruses when other people cough or sneeze in their vicinity, and of course that is one way of contracting the flu and most likely the coronavirus as well. But it’s also alarmingly easy to catch the flu or another virus if you touch an object or surface that was touched by someone who was contagious any time over the previous 48 hours, especially if you then touch your nose or mouth. This is where frequent hand-washing comes in. The more often you wash your hands, the less likely you are to infect yourself if you’ve touched something that had virus on it, and to give any virus you may have to someone else. This is where frequent hand-washing comes in. The more often you wash your hands, the less likely you are to infect yourself if you’ve touched something that had virus on it, and to give any virus you may have to someone else.
  3. Unless you’re a health care worker or you have flu symptoms, don’t wear a mask: If you’re healthy, wearing a mask is unlikely to help you in most situations, especially if you don’t wear a new one each time you go out. On the other hand, masks have been shown to protect health care workers who may be exposed to the coronavirus and other illnesses in the course of their work. Because of panic over the new virus, some health officials are concerned about a shortage of masks for those health care workers who need them most — and if they get infected, the disease is likelier to spread. In other words, though it’s counterintuitive, wearing a mask when you don’t need one could actually increase your chances of getting the coronavirus, or another virus. If you’re coughing or sneezing, though, wearing a mask may prevent you from sharing your cold or flu with anyone else. In Asia, many people wear masks because it’s considered polite to do so if you have cold or flu symptoms.
  4. Give careful thought to your supply chain: Even if no one in your office gets sick, the coronavirus could be a headache for your business because dealing with the outbreak may interfere with China’s ability to be the manufacturing juggernaut we’ve all come to depend on for just about everything. If your company is dependent on products or product components made in China, it might be smart to stockpile a little more than you normally would in case there’s more widespread disruption to manufacturing if the disease continues to spread. If the virus is contained right away, you may wind up with some extra supplies. If it isn’t, you may be glad you have them on hand.
  5. Remote Work a growing reality: With the growing threat of coronavirus hitting on a wide scale, don’t ignore the prospect of ‘remote work’ or (having to work for prolonged periods outside the formal office). You can find some strategies and recommendations to help adopt effective remote work strategies in this post

The increasing uncertainty and anxiety about the personal dangers from the Corona Virus outbreak is a fact that we cannot hide from. The present times calls for consciously adopting safe practices and a common sense approach to your daily lives.

Routinize Your Fitness

Maintaining a daily schedule can help you stay committed to your Fitness Regime. See why this works better and how you could identify your personal zone.

Visiting the gym whenever you have the free time or sticking to the same time everyday – what’s the better option?

Studies indicate that it is better to be consistent and stick to a daily same-time regime. Here are a few of the reasons why this works out better.

The Habit Factor

One of the main reasons why you should consider being consistent in your daily fitness schedule is simply because it requires a lot less motivation. Humans are creatures of habit and when you stick to a regular exercise routine, over a period of time, you turn it to a habit. If you go to the gym whenever ‘time permits’, you are more likely to skip a few sessions – you tend to juggle with ‘other’ commitments for the free time slot everyday. Compare this with having a set daily time for exercise – you then drive yourself towards something that you do automatically.

Organic On A Budget

Organic food is often more expensive than conventionally grown food. With organic products being a lifestyle choice and with prices frequently being on the higher side, our organic choices can have an impact on our budget. However if you know your priorities and set spend boundaries, it may be possible to purchase organic food and stay within your food budget.

Here are 7 ways to help you budget your organic purchases.

1. Track Current Spending

It’s helpful to figure out what you are spending on food. Keep your organic purchase receipts for 2 months, to get a realistic picture of your current spending preferences. If you feel inclined, create a spreadsheet to break down your spending by category, including beverages, produce, etc. Once you’ve done this, you can get an idea of where to trim down spending. Tie this in with the monthly food budget (if you haven’t yet made a food budget, then it is a good time to begin).

2. Plan Your Meals

It’s much easier to stick to a budget when you have a plan. Plus, having a purpose for each food item you buy will ensure nothing goes to waste or just sits in your pantry unused. While planning, it’s tempting to opt for every meal being a grandiose experience. Big mistake. These make it difficult to be consistent in following. Start simple with easy salads and simple dishes. Give yourself a two month trial period before moving to more complex plans.

Bottled Water … Safe? Think Again

The average adult human body is comprised of 50-65% of water. A no-brainer then that keeping hydrated is essential to your health. Most of us are conscious about the health benefits of drinking water and keep our plastic bottles at easy reach. Convenient indeed, but did you know that the plastic bottled water may be doing more harm than good.

Here’s what you need to know about the dangers of plastic bottled water.

BPA a frequent component of plastic bottles and in most food packaging plastics is a chemical that mimics hormones.

Studies indicate that BPA, even in minute quantities can lead to a variety of hormonal changes, including early puberty in females, reduction in sperm count, causing men to grow breasts and increased rates of reproductive cancers. The harmful effects are also pronounced in newborns and young children exposed either directly or indirectly through their mother.

Hormones are the most critical component in fertility in both men and women, and hormone problems are most commonly implicated in impaired fertility. Hormone disruptors such as chemicals in plastics send mixed signals. These cause some reproductive hormones to be produced excessively and while lowering the production of other hormones.

Both genders are equally susceptible, with hormonal imbalances such as those with estrogen reduce the ability to conceive.

Boys seem to be the most at risk for severe alterations before and during puberty.

Research continues to alert that the increase in estrogenic chemicals, like BPA and other plastic materials, has contributed significantly to cancers such as breast cancer, testicular cancer and prostate cancer.

Gut Microbiome & Health


My experiences on using recommendations related to Gut Microbiome

The Gut Microbiome movement has taken the health & wellness world by storm and has proponents swearing by it’s impact on human health.

Not one to be influenced by popular media, I decided to try out the recommendations myself and see if they were beneficial.

Here’s an account of my experience. But first a look at what the proponents say…

What is the Gut Biome and why do proponents consider it as fundamental to our good health.


Our gut microbiota contains tens of trillions of microorganisms. The distinctive compositions and specificity of the microbiota in one’s intestines makes it rather unique to each individual and is likened to your distinct identity card.

Come to think of it this way, everything that you eat – from the spicy kababs, to the lettuce in your salads is converted by your gut into – your cells, energy, the processes within your body. Proponents of Gut Microbiome vouch that the Microbes in your gut have a strong influence on the process and results and so are key to your health and well being.

Living a healthier lifestyle and fostering a symbiotic relationship with our good gut bacteria helps us modulate immunity, insulate us from toxins, better absorb foods, and fight disease.

Gut microbiota are even being studied for their potential effects on behavior and mental well being. Several studies have hinted at our behavior being affected by our microbes. For instance, a landmark study conducted by Bercik, et al. in 2011 performed a simple experiment, where they basically swapped the gut bacteria between breeds of mice with different characteristic behaviors. One breed which tended to be anxious and timid and the other which were more exploratory and less timid. The study found that the mice changed their behavior to be more like their donor breed. These are newer and exciting fields of study and the results are worth watching our for.