Eat Healthy for a Healthy Heart

Our heart works 24X7, beating every second, pumping blood to the other organs and keeps us alive.Are we doing enough for our heart in return.Our sedentary lifestyle coupled with the lack of physical exercises and other vices takes a toll on our heart.Its time to take care of your heart..It is not a monumental task .You only have to follow three small steps or #ChhoteKadam to make your heart 50% healthier.

1. Have a healthy breakfast

2. Make exercise a habit

3. Try weight lifting

4. Brush and floss daily

5. Keep off stress

6. Check your salt intake

7. Quit smoking

8. Watch what you eat

9. Go for a health check-up

10. Have at least eight hours of sleep

Whatever your age, start doing what you can to manage your risk factors,
Eating Better like following a heart-healthy diet, Staying Active by getting exercise, practicing weight control quit smoking and Being Happy.
Eating Better

Heart-shaped walnuts are brimming with antioxidants and omega-3 fatty acids that can significantly reduce the risk of heart disease.Consuming just one ounce of walnuts five or more times a week about a handful every day can slash heart disease risk by nearly 40 percent.There are health benefits of different parts of the walnut—the skin, the “meat” and the oil— most of the heart-healthy benefits come from the oil. You can release walnuts’ volatile oils by roasting them in a dry pan over medium heat until fragrant.

Flax seeds are the richest plant source of omega-3 fats, which help reduce inflammation, ward off mood swings and help prevent heart disease and diabetes.Flax seeds make a subtle,nutty addition to smoothies, salad dressings and yogurt. But use ground flax seeds in order to get all the heart benefits the solid seeds aren’t easily digested.
Those who consume just 2 percent of their total daily calories from yogurt.and six-ounce cup of yogurt every three days have a 31 percent lower incidence of hypertension.
Sweet potatoes are loaded with fiber and nutrients and can help you burn fat. The magic ingredient here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. That means they reduce your risk of diabetes, one of the greatest threats to your heart. And their high vitamin profile (including A, C and B6) give you more energy to burn at the gym.
Nuts are a great source of fiber and healthy fat, which can help fight inflammation in the body and also promote digestion.Sleep deprivation can lead to imbalances in blood circulation, increase stress, disrupts blood glucose levels all of which have a negative impact on the heart.Going for an annual health check-up after the age of 30 is a good idea. Most lifestyle diseases are silent in nature, and you only realize the severity of the disease when it has reached an advanced stage. So keep a tab on your health going for annual check-ups and discussing your health prospects with your family doctor.

 Staying Active
It is one of the most important part of your life.T his means that you must do regular exercise every day. It can be in the form of walking,jogging,doing yoga and other exercises.Walk for work at short distances,prefer to take the stairs instead of the elevator.

Being Happy
Happiness not only promotes your general well being it also works as a tonic for the heart. You can be happy doing things which you enjoy and also being in the company of people you like and love.

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”

Be a responsible citizen

Every individual whose total income exceeds the maximum exemption limit is obligated to furnish his/her Income Tax Return or ITR.Tax paid is utilized for the development of the nation.Personal and financial benefits aside, filing IT returns also makes you a better citizen. Income tax is one of the sources of income for the Government, with which it funds infrastructure and welfare projects. It also is a barometer for progress, as rising income tax shows a corresponding growth in income.

E-filling or ITR has many benefits
- Standard Income Proof
ITR is globally accepted as a standard income proof.It is mandatory for or required for students looking for higher education abroad or if candidates are applying for jobs abroad.It is accepted as a income proof both in India and abroad.

-Hassle free Loan application process
Filing your ITR regularly gives you speedier access to credit.It works as an assurance to the financier that the loan applier will repay the loan within time.

-Claim your tax refund Salaried employees for whom TDS has been cut during the financial year can claim refund if the tax outgo has been more than the actual tax payable.

There is no reason why anyone should avoid filing IT returns, especially when the process can be done in a few clicks with e-filing platforms like H&R block.Its fast and secure.
Prompt processing.The acknowledgment of Income Tax Return (ITR) is quick. Refunds, if any, are processed faster than paper-filed returns.Better accuracy.E-filing software with built-in validations and electronic connectivity is seamless and minimizes errors considerably. Paper-filings can be prone to errors. Also, when any paper-based form is migrated to the electronic system, there is a possibility of human error in data entry. Convenience with no time and place barrier in filing returns online. E-filing facility is available 24/7 and one can file anytime, anywhere at your convenience.
Confidentiality, Better security than paper filings.
Accessibility to past data. One can easily access past data while filing returns. Most e-filing applications store data in a secure manner and allow for easy access at the time of filing subsequent returns.
Proof of receipt.one gets prompt confirmation of filing, both at time of filing and subsequently, via email on your registered email id.Electronic banking
Convenience of direct deposit for refund and direct debit for tax payments. You have the option to file now, pay later - decide what day to debit your bank account for tax payment.Tax paying is now easy.

“I’m taking the #TaxPledge to file IT returns with the easy Income Tax efiling option from H&R Block at BlogAdda.”

Paying Tax a samasya no more

The biggest benefit of paying tax on your income is that it helps when you apply for a loan in future or when one applies for a visa.For any home loan, vehicle loan, car loan, etc, most lenders ask for proof of tax returns of the previous three years.Even if applying for a loan as a co-borrower, the return will serve as proof of your income. Similarly, if you are planning to travel abroad, tax returns are required while applying for a Visa. It is mandatory to file returns to claim tax refund or set off losses. For instance, if one has suffered losses from stock market transactions and one wants to carry it forward to the next year, one must file for a refund, even if the annual income is below the taxable limit.Even in case one has earned some money through freelance work and the company deducted TDS at 10 per cent. But since the income is lower than the taxable limit, one is entitled for a refund. For claiming this refund, one have to file a return. If a refund is due after adjustment of prepaid taxes, it is necessary to file the Income Tax Return to get the refund from the Income Tax Department.
Visas of foreign countries: Many countries want to know if you are financially sound before they issue you a visa and for this purpose they will rely on your income tax returns.Before granting the loan, banks want to know your financial capacity and your income details as shown by you in income tax returns.However, the benefits lost on non-filing of returns are more than the penal provisions imposed for non-filing.
For Accidental Claims in Third Party Insurance: This is also one of the benefits of filing the ITR every year. It is immaterial if the income barely touches or crosses the taxable limit.You may file ITR for yourself or your spouse.in case of accidental death of any one member(s) during a road accident. At a court trial, insurance companies need the proof of income to arrive at the amount of accidental claim, and if any return is missing for the previous three years, this could lower the claim amount or even can become no claim because the court takes only ITR as evidence.Personal and financial benefits aside, filing IT returns also makes you a better citizen. Income tax is one of the sources of income for the Government, with which it funds infrastructure and welfare projects. It also is a barometer for progress, as rising income tax shows a corresponding growth in income.
So file your return and pay your tax using  e-filing platforms like H&R block and sit back in peace.

“I’m taking the #TaxPledge to file IT returns with the easy Income Tax efiling option from H&R Block at BlogAdda.”

A little masti a little gulal

Holi is the mark and a way to say good bye to the cold and chilly winter and welcoming the spring with a rainbow of colors. It is a festival of colors when all the children and adults gather on the streets and apply gulal of different colors on each other. Holi is the festival when a flood of memories transport me back to my hometown and my childhood. We children used to throw buckets of colored water and water balloons on the passers by from our terrace. The night before huge bonfires were lit, effigies of the demon Holika was burned to symbolize the triumph of good over evil. It is also the celebration of the grains having matured and they are offered to please the Gods. It is the only day when we wear our old clothes and don’t mind getting color stained. There is an atmosphere of merriment all over. It’s a day to throw away worries and enjoy. Every nook and corner presents a colorful sight.

We kids formed tolis or gangs as we sang, danced and threw colors on each other. Similar gangs could be seen every where. There was not a single lane street or compound that did not resound with the shouts of Holi Hai Holi is one of my favorite festivals. While playing Holi I was always most concerned about my hair   as I have long hair. My mother always applied coconut based hair oil as it acts as a protective layer for my hair against the colors and summer heat. We played so much with colors that it was always exhausting. But eating delicious gujiyas and samosas rejuvenated me. In the childhood Holi meant sheer fun. Our Holi day started with sprinkling gulal on the idol of Lord Krishna. Home made Gujiyas were offered as bhog. My mother used to make gulal at home by grinding dried flowers due to which the whole house smelt of flowers and
chandan. Red colour was made with rose flowers, yellow color with haldi and white
color with chameli flowers. Then we helped to make Kanji, a cool drink made with vada. A special thali filled with color was kept in the verandah. Then starting from the eldest as a sign of respect, everyone would put some color on each other. Home made Gujiya, samosas, snacks and kanji were served to everyone. On Holi day, there are no constraints. You can put as much color on anyone and drench anyone repeatedly. Nowadays the celebrations on Holi are different. Due to chemical reactions, skin allergies people stay away from colors. The times are different now. On the day of Holi people should feast together, it is a festival for all regardless of differences in age, sex, status and caste. We kids used to smear and throw colors almost everywhere and on everyone including buildings, animals and the people. For me Holi is set out with colors, water-guns, balloons, mithais, thandai and lots of excitement, and is the most awaited festival of India. Majority of the kids, like me eagerly waited for its arrival. We had a rip roaring fantastic time. I may not be a kid any more but I have decided to play #KhulKeKheloHoli

So what are you going to do this Holi?



“I’m pledging to #KhulKeKheloHoli this year by sharing my Holi memories at BlogAdda in association with Parachute Advansed.”

Come play Holi

Each one of us has memorable childhood memories of playing Holi. As a child, I would wake up at 5 o'clock in the morning and start filling all the balloons with water and keep them in a bucket.
Everybody from our society used to gather on the terrace by around 9 or10 o'clock. We all used to throw balloons on people's head and shout Happy Holi. We would play loud music on the roof and get drenched in water.We used to have sweets and play holi with friends and relatives and sometimes with strangers who became friends afterwards. We would throw balloons on people from the balcony. It was a lot of fun. For us in the building it was always 'Girls vs. Boys' which would be a lot of fun. Entire streets and neighborhoods were drenched in color. Everyone was so immersed in red, purple, green and yellow colors that one could not distinguish one from the other. 
There was joy, playfulness, a reaching out to friends and strangers. We spent hours filling buckets of water preparing to have water-balloon-fights with our friends. The night before Holi friends came over to help us fill lots of water balloons in preparation for the balloon fights with friends and neighbors. By the end of the day everyone was multicolored. Holi was an all time favorite festival for me always. Initially I used to declare that I will not play with colors and would stay at home then I used to slyly sit with a bucket on my terrace and throw water on my friends. They used to keep guessing from where the water is coming. Honestly, I used to love that. All I can say is those days were totally fun. I used to sing my favorite holi song Holi Ke Din from the film Sholay and color one and all. 
It was funny to see people behaving strange when they consumed bhang. Market places were flooded with new style pichkaris and we as kids used to ask our parents to get the latest design Pichkaris for us and to drench everybody in the town. My mother also started her preparations early for the holi festival as she made loads of gujiyas, papri, and dahi vadas for the family, guests and relatives. There was great excitement among one and all. Bright colors of gulal filled the air and people took turns in pouring color water over each other. We took special delight in spraying colors on one another with our pichkaris and throwing water balloons on the passers by. Women and senior citizens formed groups or tolis and moved in colonies applying colors and exchanging greetings. Songs, dance on the rhythm of dholak and mouthwatering
Holi delicacies were the best part of the celebrations and I wish that Holi would come more often.




“I’m pledging to #KhulKeKheloHoli this year by sharing my Holi memories at BlogAdda in association with Parachute Advansed.”

An open letter to my Love

Dear Love,
                   You are Tall, Dark and Handsome .If your being TDH was not enough you even have a bike and ride it like John Abraham this is another way of yours to sweep us girls off our feet. You make my heart miss a beat every time you look in the rear mirror of your bike flex your biceps and triceps as you pull out your comb from your rear pocket and comb your hair. Your confidence speaks volumes about your personality that you do not even care that your dandruff may be falling on your shoulders or going into the eyes of those sitting behind you on your bike. Is this your idea of showering your love on your beloved?
You surely do believe in “Saath Jiyenge aur Saath Marenge” meaning we will live together and die together other wise why do you keep smoking when ever you are with me and kill me slowly by way of passive smoking. Have you not seen the Sunny Leone advt. which says that each cigarette reduces up to 11 minutes of your life and yet you say you want to live with me? If smoking kills you then how do you plan to spend the rest of your life with me?
On one hand you want to hold my hand and walk the path of your life with me where as when you have had a few drinks them you can hardly stand let alone walk with me. Thereupon you insist on driving despite knowing that drinking and driving do not go together.
You are the dude who keeps combing and setting his hair after every 15 minutes yet you do not seem to bother to care for what is beneath your hair for you never wear a helmet.
So dear love even my fasting for you on Karva Chauth every year cannot save you from your sad end.
So if you love me then stay alive long enough to be with me and take a kasam that
you would Quit Smoking so both of us may live healthy together.
Don't drink and drive because I would be waiting for you everyday to come back home safe and sound.
Be safe on the roads and also do not be a traffic hazard to others.
So if you are ready to live with me and take all these Kasam's and follow them then take one more final Kasam.
You would get yourself a good anti dandruff shampoo and use it always so that let your love be the only thing that blinds me sitting next to you and it’s not your dandruff!

 “I’m blogging about the kasams I want from my man this Women’s Day with the #SadaSexy activity at BlogAdda in association with Set Wet.”

For my sada sexy partner

We both know that wedding vows, personalities, responsibilities and many other things will differ from marriage to marriage. Husbands and wives should be able to expect certain things from one another. Always speak the truth and don't keep secrets from me. Real promises are needed for a healthy partnership, which are different for each couple.

You are my eternal #SadaSexy love and partner and I cannot think of a life without you.
I want your promise to love me more than you love any one else.
I want your promise to respect your boundaries, and you can expect the same in return. We'll both be healthier and happier because of it.
I want your promise to never intentionally hurt me, and expect the same from me.
I want your promise to listen with an open mind and an open heart.
I want your promise to forgive me for my flaws as you expect me to forgive your flaws.
I want your promise to honor my dreams and fears and to understand me for who I am.
I want your promise to make time for me and spend quality time together.

Loving what I know of you, trusting what things I will discover. I will respect you as a person, a partner, and an equal. My #SadaSexy I was yours and I am devoted to you in every way. I will be a joy to your heart and food for your soul. To learn with you and grow with you, even as time and life change us both. I promise to laugh with you in the good times and struggle alongside you in the bad times. I promise to respect you and cherish you as an individual, a partner, and an equal. I will support you, push you, inspire you, and above all love you. I will be your partner in all of life’s #SadaSexy adventures. Loving what I know of you and trusting what I don’t yet know. As your companion, I will seek to be open and honest with you. I vow to spend my life cultivating my love and care for you, for our family, and for all living things. Our #SadaSexy relationship is my most important consideration; it gives me strength, and I vow to put every effort into strengthening it in turn through honesty, faithfulness, and patience. For all the days that we live with one another, I promise to spend each day working to become a #SadaSexy truer version of myself, and I will do my utmost to help you do the same. You are my greatest supporter and my biggest fan. I am so lucky. You are my best #SadaSexy life time friend. 

 “I’m blogging about the kasams I want from my man this Women’s Day with the #SadaSexy activity at BlogAdda in association with Set Wet.”