“Happiness is the highest form of health”DALAI LAMA, SPIRITUAL LEADER 03LIFESTYLE

EXPERT ADVICE RECYCLE

FOOD

For many, eating healthy comes easy. Butthere are those who struggle to get enoughveggies on their daily platter. It’s not easy foreveryone to cut junk off from their diet. Howev-er, like it or not, vegetables should be a part of your

daily nutrition – for staying healthy to getting enough fibre, vi-tamins and minerals. Tweens and teens, especially, are not toohappy having too many greens on their plate. Worry not, youngpeople, because here are some great tips for adding more veg-gies to your meals in interesting ways. And it doesn’t mean bor-ing. It can be delicious, flavourful and can be presented in an at-tractive manner too. Get ready to gobble up some greens.

Tuck into a green pizzaPizza for breakfast? Tempting butnot healthy? To make it healthy, addcolourful veggies like bell pepper,mushroom, broccoli, tomatoes, cap-sicum, basil leaves, and part-skimmozzarella cheese, with some fresh-ly ground pepper. Yummy in yourtummy is all yours to savour.

Let broccoli be youricing on toastsWho doesn’t like crispy toasts,with some butter, and salt andpepper. But when you want tomake it healthier, jazz it up withsome sauteed broccoli or even anavocado. Both are powerhouse ofnutrients and will add the much-needed green factor to your regularmundane breakfast or brunch.

Have salad for breakfast Whenever you’re out on a brunchor hanging out with your friends forbreakfast on a Sunday morning,choose to eat healthy and orderyourself a nice salad breakfastbowl. You could also get yours cus-tomised with crunchy veggies ofyour choice.

Go for vegetable juiceIf at all you still can’t bear toinclude veggies in your meals, justmix them up in a blender and gulp itdown your throat. Of course, youcould add a pinch of salt or squeezein few drops of lemon.

Go for veggie sandwichWhen in doubt, eat a sandwich. It isthe most convenient option some-times when you can’t decide onwhat to eat. To make it superhealthy, add as many veggies to it aspossible, including watercress,cucumber, lettuce and the like, tomake it tasty and filling as well.

EGG IT ONCOMBO OF EGG AND VEGGIES ISTOO HEALTHY: Have half-fried eggswith veggies on days you arepressed for time. Instead of makingthe regular half-fried egg, toss insome boiled veggies of your choiceand top it up with salt and pepper.You will enjoy different textures

and flavours in your egg and itwill also keep you satiated tilllunch time.

ADD COLOUR TO SCRAMBLEDEGGS: It’s too cliché to eatjust scrambled eggs for your

breakfast. Add somecolourful veggies like spinach,

mint, celery, cherrytomatoes, corianderleaves and more toscrambled eggs.Besides making ithealthier than ever, it

will make your platterlook appetising too. Savour

and enjoy.

Prepare colourful veggie burritoWhenever you run out of ideas to cook yourself

a yummy meal, but would stilll wantto make something delicious and

healthy, opt for veggie burritosand you’re going to have agood time eating it all. It’s

filling, it’s healthy and it’s soyummy. Add every vegetable

you like and sauce it up according to yourtaste. It will add variety to your meals too.

Make loaded sweet potatoesEverybody loves a baked sweet potatoas it’s very healthy and convenient tomake as well. But instead of the usualplain baked potatoes, load them up withsome toppings of your choice and sautesome minced veggies (like corn, beet-root, spinach) to stuff the sweet pota-toes before you bake it. We guarantee itwill become your next favourite dish.

ADAPTED FROM ‘TNN’

If you have been battling sleep-less nights and want to get yourschedule right back on track,here are some tips...

Be consistent with your bedtimeThe first thing you need to do is to set afixed time to hit the sheets. Irrespectiveof when you are waking up in morning,be consistent with your sleeping time.

Bye-bye to electronicsThe blue light of electronic itemswreaks havoc on sleep cycle andtricks your brain into thinkingit is still day time. Steer clear ofelectronics two hours before

going to bed.

Time your napDo not take more than

20 minutes of nap dur-ing the afternoon, sothat your sleep cycle

remains on track. Be consistent withthis routine.

Wake up 20 minutes earlier If you are trying to become a morningperson, wake up at least 20 minutes ear-lier than your usual time. For example,if you wake up at 9 and your aim is to beup and running by 7, try waking up at8:40 am the first day. Keep getting up 20minutes earlier than the previous dayuntil you reach your goal.

Deep breathing helps For restful sleep at night, listen to somerelaxing music and take slow deepbreaths to clear your head. TNN

Come rain, and yourskin starts gettingoily and prone toacne. To make sure

the humidity that ensues rain-fall does not wreak havoc onyour skin and hair, follow ex-pert tips from Mumbai-basedcelebrity dermatologistDr Jamuna Pai...

Shield your skin from UV raysCloudy weather does notmean the skin is protectedfrom the sun. It is extremelyimportant to guard yourskin from the sun’s harmfulUV rays even when it iscloudy. So always use a goodsunscreen lotion. Also, donot use oil-based productson your face as they tend toblock the pores and can leadto acne; especially if yourskin type is prone to it.Stick to light moisturisersand creams.

Focus on right diet

Incorporate Vitamin A andVitamin C-rich foods inyour diet such as cucumber,spinach, carrots, tomato,watermelon, mangoes,jamun and so on. Loadingyour plate with theseantioxidant-rich veggiesand fruits will bring a natural glow to your skin –come rain or sun.

Cleanse skin and hair

Skin should be cleaned threetimes a day, with a non-soapy face wash. Rainwaterleft on the skin for long peri-ods of time can make theskin itchy and prone toinfections. Also, wash yourhair at least three times aweek. Do not skip the condi-tioner as it will help in con-trolling frizz.

5 must dos for monsoonskincare

Get enough fluids Drink at least 7-8 glass-es of water to maintainhydration. Since themercury isn’t at an all-time high during thisseason we tend to for-

get the impor-tance of ade-quate and regularwater intake. Youcan also havelemonade, clearsoups, chaas andgreen tea.

Monsoon is a good timeto take special care ofyour skin by using home-made recipes with ingre-dients like besan (gram-flour), turmeric, groundorange peel powder, san-dalwood powder, nutmeg.

Nutmeg can becrushed and used onacne for it to heal.

Besan can be usedwith orange peel powderas a face pack to deepcleanse skin of oil andgrime; add a pinch ofturmeric and use asface and body scrub. Sandalwood powder

can be used as a faceand body pack to healrashes and even insectbites that may happen inwet and humid climate.

DIY SKINCARE RITUALS

HOW TO GET ENOUGH SLEEP?HEALTH

CLEANING WINDOWS: Tryusing an old newspaper forcleaning windows – as itnot only cleans well butalso absorbs the moisture.It leaves no streaks, onlysqueaky clean glass. Youcan try this for your car aswell. For even betterresults, use a vinegar-and-water solution instead of achemical or soap cleaner.

LINING THE SHELVES:Newsprint absorbs mois-ture and does not agequickly. Therefore, news-papers work very well asshelf-liners. Use them toline your kitchen cabinet,dresser, pantry, bathroomshelves. They’re cheap,use-and-throw, and alsolook neat. You can replacethem as often as you wantwithout overspending.

PACKING MATERIAL:Instead of bubble wrap,use old newspapers. Topack fragile items, wrapthe items in three layersof paper. Use a pile ofshredded papers as stuff-ing to prevent breakagewhile packing gifts. TNN

Use old newspapersfor these things

Every household has abunch of newspaperslying around, once theday’s news has beenread and done with.Here are five ways torecycle old newspa-pers productively.Check it out

Photo: Getty Images

Photo: Getty Images

Photo: Getty Images

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■ SCIENCE ICONS, DISCOVERY SCIENCE,9.00 PM: Scientific breakthroughs aregranting humans seemingly divine abil-ities, from figuring out ways to grownew life, to using big data to solve almost any problem.

1814: English engineer GeorgeStephenson (also known as Father ofRailways) introduced his first steamlocomotive – a travelling enginedesigned for hauling coal.

1834: Samuel Taylor Coleridge,British poet, passed away.

1854: The paper collar was patentedby Walter Hunt.

1871: Seth Wheeler patented perfo-rated wrapping paper.

1908: Kikunae Ikeda of the TokyoImperial University discovered a keyingredient in Konbu soup stock –monosodium glutamate (MSG), andpatented a process for manufactur-ing it.

1958: Indian Institute of Technology,Bombay was inaugurated.

1984: Soviet cosmonaut SvetlanaSavitskaya became the first womanto walk in space. She was aboard theorbiting space station Salyut 7.

2007: Pratibha Patil was sworn in asIndia's first female President.

2018: Liquid lake found on Marsunder its South Pole by EuropeanSpace Agency's Mars Express orbiterreported in "Science".

THIS DAY THAT YEARTELEVISION

■ IRON MAN, STAR MOVIES, 3.45 PM:When an industrialist is captured, heconstructs a high-tech armoured suitto escape. Once he manages to escape,he decides to use his suit to fightagainst evil forces and save the world.

■ MAN OF STEEL, SONY PIX SD, 6.28 PM:When a young boy discovers that hehas extraordinary powers, he decidesto find out about his origin. He thenfights for Earth when members of hisown race launch an attack.

■ THE MEDALLION, MOVIES NOW, 7.20 PM:Eddie, a police officer from HongKong, meets with an accident that in-volves a medallion. As a result, hefinds that he now possesses superhu-man powers. He strives to look for themedallion.

■ THE ANGRY BIRDS MOVIE, MNX, 9.00PM: Red, Chuck and Bomb have alwaysbeen the outcasts within a communi-ty of flightless birds on an island. Butwhen mysterious green pigs intrudethe island, it is up to them to figureout the reason.

MOVIES ON TV

MUST DOJULY25, 2019