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Saturday 28 April 2012

Family Values


The institution of the family is very old and has always been around since time immemorial. It has existed long before the time of kings and governments. It is the one institution that man cannot live and love without. Man may find it tolerable to continue to exist without a government to govern over him, but without the warmth of a family, man may just turn into a cold and hollow entity. Yes, such is the importance of a family. With such significance given to a family, don’t you think that its survival can be best guaranteed with the practicing of key family values? Family values act like fuel to the growth and success of the family and the members that are a prominent part of it. Go ahead and read on to find for yourself enumerations on some of the most important family values in the sections that follow.


Important Family Values


*A Sense Of Belonging
As far as family values go, it is an absolute must for each and every member of a family to feel a sense of belonging to the same. A sense of belonging to the institution of the family is the base, with this intact come all other family values. Without a sense of belonging, it may be almost impossible for a sidelined individual to exhibit or practice a significant amount of family values. Bottom-line: Members of a family have to feel loved and feel free to love as this in turn will help lead to the construction of a sense of belonging.


*Give Respect, Take Respect
As a member of a family, each and every person is expected to respect his or her respective family members. The respect shown towards family members should always extend from the youngest member of the family to the eldest member of the family; in varying amounts if the need be so. Most people who are lucky enough to be a part of loving families often tend to take respect for granted. This can, in the long run, prove to be suicidal, because where respect is lacking, love and loyalty too can soon become rare ‘commodities’.


*Trust And Honesty
Trust and honesty go hand in hand. In a family, it will make no sense if one member of the family trusts the other, while the other continues to tell lies about his most profitable business. On the other hand, it will also little sense if one member of the family practices honesty, while another refuses to trust him or her. Thus, you see how trust and honest go hand in hand and play pivotal roles as key values of a family.


*Forgive And Forget
Some people say it is relatively easy to forgive but comparatively difficult to forget. However, in a family, with love and respect for the members of the same, it is an absolute must to forgive and forget, irrespective of how difficult it may be to so. Forgiveness helps you drop all the negativity, bad emotions and pain, while forgetting assists you in never bringing up the wrongs or misdeeds committed by a loved one.


*Loyalty For Life
With a family or as a part of a family, it is extremely important for every member to exhibit loyalty to the larger institution that he or she is a part of. Loyalty to a family comes by default. When a member of a family feels a sense of belonging to the family, by default, a sense of loyalty to the institution begins to develop and in time will become an impregnable fortress.


*Flexibility
When you are a very distinct part of a family, it is a must for you to be flexible or bend and twist according to the needs of the circumstance. It is absolutely okay for a family to thrive in the presence of schedules and structures, but a certain amount of flexibility can do more good than harm. Each and every member of the family may have an own agenda, but when each individual agenda is placed at the altar of the family, flexibility and modulations are what matter most.


Now that you are familiar with the most important values that should be practiced in a family, go right ahead and practice it. If you think your family lacks such values, take all the steps require to implant such values into the same.




                                    sent to us by
                             Mrs Ana Parker ( New Jersey)

How To Overcome Your Fear!


Can you disagree with the fact that you have experienced fear of anything or any kind at least once in a lifetime? Every single person on this earth has felt fear at a certain point of time in his life. Though fear is an emotion that we would best like to avoid, it creeps up every once in a while. It is true that you cannot avoid fear, but you can certainly follow tips that will help you to remain level-headed in situations that can otherwise make you scared. 
Fear is the natural response of every human being when he is placed in a situation that he has not been waiting for or has not experienced before. Sometimes, a sense of shame and insecurity also leads to development of fear within a person’s mind. Fear is often the result of aggravated tensions and an agitated mind. It is very important to know the reasons of your fear if you have to overcome it. So to kill fear you have to first identify the source of that fear. Here are some tips to overcome fear.


                         Tips To Overcome Fear


*Understand Your Fear
Try to understand why you fear or what causes you to fear. Only when you have identified the source of your fear can you start on the process of overcoming it. You can start by listing all your fears on your notepad and then striking them off once you have overcome them.


*Breathe Deep
Taking deep breaths when you are scared or worried helps you relax to a great extent. Make sure that you exhale longer than you inhale. Fear will automatically reduce since you will also calm down. This can also help you to think things out effectively. Breathing exercises can be practiced during meditation.


*Chalk Out A Plan & Be Positive
Always have a plan for situations which may not bring you certain results. For instance, you may be afraid to attend an interview in fear of being rejected. You may also fear a date for similar reasons or may feel scared about losing your job as you do not know how life will be after that. But in all these situations, you can chalk out a plan beforehand, a plan which will bring you favorable results and thus kill all fears. Though plans do not work always, a positive attitude always does, therefore think positive in every walk of life.


*Confront Your Fears
Many people are scared of something specific, like being in the dark or driving or swimming. If you too fall in the same category, make it a point to learn the thing that you fear doing. Even if you fail once or twice, don’t give up on your hope and practice hard to overcome your fear. Switch off the lights when you are alone in a room and see what happens. You can be assured that nothing is going to attack you! Once when you have confronted your fear by actually performing the same thing that you fear, you will successfully kill your fear.


*Boost Up Confidence
Sometimes, fear is the result of extreme low belief in oneself and low confidence. Practice exercises which help to boost self confidence. For example, you can stand in front of the mirror and pretend to speak to a stranger, so that you do not have to fear mingling with a new group of people the next time you come across one. This exercise can also help you overcome stage fright.


*Chant The Maha mantra and submit your Fears To God
Hare Krishna, Hare Krishna, Krishna Krishna Hare Hare..
Hare Rama, Hare Rama, Rama Rama Hare Hare..
 Chanting of the Maha mantra will fill your heart with peace, your aura will become positive and you will feel the presence of a positive super power guarding you.


*Seek Medical Help
If nothing seems to be working for you and you still feel intermittently scared, there is no harm in seeking medical help, for who knows, after a couple of sessions, you might actually be able to ward off your fear. Nowadays, there are psychiatrists who help people to overcome their fear and shortcomings. However, resort to this, only when all the above have failed.


Do not feel afraid; always know that there is an end to every fear. Keep the scary ghosts at bay and enjoy life the way it is meant to be enjoyed!
   
                                 sent to us by
                           Dr Hitesh Bathija (India)





Personal Grooming For Business Women

Dressing for success includes more than just choosing the right outfit. To complete your professional look you must also consider accessories and personal grooming.


You should always dress to impress clients, investors, and customers, because a winning sales pitch is not enough to seal the deal. A woman's professional appearance needs to support her professional accomplishments.


If your business attire is distracting because it is too sexy, drab, or colorful, your business contacts may focus on how you look, not on your business skills.


Simple, But Important Grooming Tips for Business Women
Perfumes, Scents, and Odors in the Workplace: Do not let the first impression you make about yourself be your personal scent preferences!
Avoid wearing perfume and heavily-scented products in all business settings. You might like them, but they have no place in a business environment. Scents can trigger asthma, overpower a room, and are often more offensive than pleasing to others.


Never smell like smoke (if you smoke in a car, your clothing will always pick up the odor).


How to Present Professional Looking Fingernails and Hands:
Women often use their hands to talk with so they become a focal point. It is important to have hands and fingernails looking professional -- not like you are heading out for a wild night on the town.
Nails should be clean, and trimmed or sculpted. Avoid wearing unusual or shocking nail colors. Nail art and nail jewels are not acceptable for business meetings.


Hairstyling Tips for Business Women:
 Style should be neat and conservative, and preferably off the face. With few exceptions, hair color should not be shocking or unusual (leave blue hair for Halloween). Hair sprays and gels that have a strong scent or odor should be avoided.


Business Makeup Advice:
 Keep it simple and appropriate for daytime. Wearing no makeup at all is almost as bad as wearing too much makeup.


Appropriate Jewelery for Business Women:
 Jewelery should not be noisy (no metal bangle bracelets), too large, or costume jewelry. Keep earrings small, simple, and above the earlobe.
It is better to wear no jewelry at all, than too wear too much jewelry. But all business women should at least wear a nice, conservative wrist watch.


Demonstrating that you care about your personal appearance communicates to the person you are meeting with that they are important to you. Paying attention to the details of your appearance sends a message to others that you will also pay close attention to business details, and the needs of your customers and clients.


   sent to us by
     Miss Linda Jersy ( Personal Groomer-New York)

Lose Belly Flab Naturally




A trim stomach area does give a fit look to a body. Men and women alike desire to have a flat stomach, with no belly flab, or juggling love handles. When you have the right knowledge it’s easier to achieve results, so the purpose of this post is to give you some effective insights on the various aspects involved in reducing belly fat. If you can put these insights into practice you can achieve a trim waist line, with reduced or no belly flab and no hanging love handles.


What Is The Cause Of A Bulging Belly Area?

The human body contains “fat cells” that are distributed across the body. These fat cells perform the function of storing “lipids” (or fat) which can be used by the body when sufficient calories are not obtained from the food intake. Moreover these fat cells also perform the important function of cushioning, or creating a padding, around internal organs and also insulate the body.


Apart from being stored around the internal organs, and in the liver and kidneys, fat cells are accumulated in the form of “adipose tissue” around certain regions of the body. In women, adipose tissues (with fat cells) mainly aggregate around the thighs, buttocks, breast and hips, whereas in men these tissues are mostly congregated around the “belly” region and chest region. That’s the reason why men are more likely to have a belly flab compared to women who are more likely to have bulky hips. 


Strategies To Lose Belly Flab

The secret to have a flat stomach is to lose the fat concentration in your body. Remember that the flab is created by the “enlargement” of fat cells due to over deposition of fat in them. If you reduce the fat content in the fat cells, they will come back to their normal size and your body would take a natural toned look.


Here are some effective strategies to reduce your belly fat and even develop a “pack” (4,6,8) around the stomach (if you find it over ambitious you can just stick with a flat stomach).


Avoid feeding excess calories to the body
Remember that it’s the excess calories that get stored as “fat” in the cells. From the food that you eat your body takes up a few calories for performing external actions and a few calories for performing internal functions, some calories are used to feed the muscles, tissues and to generate new cells, anything that’s left out is “excess calorie” for the day and the only option is for the body to store it in fat cells.


As an individual, you will need to determine the average amount of calories that your body requires for its sustenance and develop a system where-by you avoid exceeding this amount through food intake. You can use the “calorie requirement” calculator on this link from mayo clinic website, to get an approximate idea of how many calories are sufficient for your body. You can also use a websites like calorieking.com to get an estimate of the number of calorie present in a certain food item that you are consuming.


Focus on Aerobic exercises

Apart from managing the calorie intake it’s also essential to burn off the stored up fat in order to reduce your belly fat accumulation. The only way to burn off fat is to use up the calories, you obtained from food intake, in a manner that requires the body to take the calories from the “fat cells” to supply your energy needs.


Aerobic exercises like speed walking, running, cycling and swimming are effective means of straining the body physically to burn up the calories. If you are new to aerobics, start off slowly and increase your exercise duration as you gain more stamina and strength in your muscles. Exercises like running (outside or on a treadmill) or speed walking help tighten the muscles around the stomach region and also causes the body to shed fat to adapt to the routine. Aerobics are far more effective than weight training when it comes to toning the stomach region.


30-45 minutes of aerobic exercises per day should be your goal, but you can start off with 15-20 minutes of exercise initially to get your body adapted to the routine. Make sure you find a way to enjoy this exercise routine instead of doing it as a “chore” – get some cool gear, join a good gym or just choose some nice location where you can exercise while enjoying the surroundings.


Abdomen exercises for better toning
If you can perform a few abdomen exercises per day, along with your aerobic exercise routine, you will be able to achieve the result of having a toned stomach faster. Stomach crunches or sit-ups (you can check out various sit up routines on some instructional youtube videos) and squats are two main routines that help tone the muscles around the abdomen region. Try doing 30 repetition & 3 sets everyday for each routine (you can increase the sets or reps as you go along).


Eating an all fruit breakfast
One of the best ways to reduce body fat is to take up an all fruit breakfast routine where you eat only fruits in the morning, till noon. Citrus fruits are virtual fat burners because of the presence of Vitamin C in them. You should start off your morning with a glass of lemon juice, in warm water and follow it up with a breakfast of cut fruits (focusing more on citrus fruits). You can get more information on this post on how an all fruit breakfast can help reduce fat – burning fat through fruit breakfast.


Reduce consumption of foods with saturated fats
Of the three macro nutrients – carbohydrates, proteins and fat – it’s seen that fats have double the calories of the previous two. If you eat one gram of carbohydrates or one gram of proteins you would gain 4 calories while 1 gram of fat would cause you to gain 8 calories. But your body does require healthy fats (mono saturated fats with essential fatty acids like omega-3 and omega-6), so what you need to reduce is the consumption of saturated fats. Foods that contain a lot of saturated fats are – cheese, butter, lard, cream, red meats and palm oil. Also make sure that you consume healthy fats in moderation mostly through “whole food” sources like grilled fish, olive oil, avocados and lean cuts of poultry.


Focus on eating whole foods
One of most effective ways to control body fat is to eat a diet focused on whole foods rather than consuming processed and refined foods. Whole foods like whole cereals, lentils, vegetables, nuts, fruits, poultry, fish, white meat and eggs are rich in essential minerals, vitamins and provide marco-nutrients in sufficient quantities to meet the calorie requirements of the body. Processed foods like pastries, cakes, milk chocolates, ice-creams, burgers, pizzas, candies, refined flour breads, refined sugar sweets etc are not only calorie intensive but use an unhealthy mix of fats and refined carbohydrates that are generally bad for the body.


In Conclusion
A pronounced belly fat is just your body’s way of telling you that you need to make a more conscious choice relative to your lifestyle, mostly with respect to your diet and exercising habits. 


                                   sent to us by
               Miss Eva Maria ( Fitness Instructor-Australia)


  

Fat Burning Foods


Before we get to the list of foods that help burn fat, or reduce fat, it’s important to get a basic understanding of how “fat” gets deposited in the first place and how the body can be made to lose it. Having this information will enable you to be more prudent in your choice of foods and also in the way you design your eating habits.


The Process Of Fat Deposition
A body needs food for acquiring the energy to feed/sustain its cells and for performing internal and external functions. The energy present in a food can be measured loosely in terms of “calories”. The more calories that are present in a food, the more fuel/energy that the body can get from it. The body also needs to expend energy in order to digest the foods to get energy from them – so a small percentage of old fuel is burnt off in the process of acquiring new fuel. The harder the food is to digest the more energy is expended by the body to digest it.


Macro-nutrients and their calories – There are three macro-nutrients, or fuel units, that can be present in a food – Carbohydrate, Protein and Fat. Fact, 1g of protein yields 4 calories, 1g of carbohydrate yields 4 calories and 1g of fat yields 9 calories. So basically fats can provide more (double) calories to the body compared to the other two nutrient units. But please refrain from coming to the conclusion that fats are bad for you, they are not. Many healthy fats are essential for the harmonious functioning of the body and foods that provide these fats need to be an integral part of your diet.


The process of fat deposition in the body – When you consume foods, the body gets the fuel in the form of carbohydrates, proteins or fats. It starts generating energy from these fuels through the process of digestion and assimilation. The body uses up a part of the fuel to fulfill its sustenance, and functional, requirements and the excess fuel is stored up eventually in the form of “Fat” in the “fat cells” of your body, some amount of fat is also stored around the kidneys and in the liver.


The reason for the “Flab” – One important point to understand is that a human body, under normal conditions, has “limited” fat cells and there is a limit to how much fat can be stored up in these cells. Once these cells reach their limit, the fats start getting stored up in muscle linings.


Fat cells are usually present in the regions of your chest, waist and hips. As more fats get deposited in these cells, the larger they grow in size and this enlargement is what shows up as flab around the chest, waist and hip regions in men and women. Once the fat cells reach the limit of their expansion, the fats start getting stored in the muscle linings of arms and thighs creating flabbiness in these limbs also.


How Can Foods Help Burn Fat In The Body?
Once you understand the process of fat deposition, you would question as to how a food can ever help in burning fat when it’s a source of calorie, and hence a possible source of fat creation rather than fat reduction. It’s true that all foods can be a possible sources of fat creation, but certain foods can help burn fat or reduce fat in the following ways.


• Some foods contain certain vitamins or minerals that help improve the metabolism, and improve the fat burning capacity, of the body and act as virtual fat burners.


• Some foods contain less calories while requiring more complex digestion and assimilation causing the expenditure of energy and thus acting as virtual calorie burners


• Some foods create a sense of satiation even when consumed in small amounts while also being low of calories


• Certain means of cooking reduces the calorie profile of the food and thus helps in reduce fat creation.


Eating these foods, in the right quantities, over a period of time will ensure that the fat profile starts reducing. When we talk about burning fat it also includes foods that help reduce the possibility of new fat creation, because this would indirectly help you burn fat at a faster pace through your activities (like exercising).


A List Of Practical Foods For Burning Fat (And Reducing Fat Deposition)


*Citrus Fruits
I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits, or other Vitamin C rich fruits, is one the best ways to start reducing the fat profile of your body. Citrus fruits provide the body with easy energy to hike up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help burn fat as it’s a vital chemical used by the body in the process of fat metabolism.
Some citrus fruits you can try are Oranges, Kiwi fruit, Grape fruit, Tangerines, Kumquats, Clementine and Fresh Lime. While fruits like Strawberries, Apples, Tomatoes, Plums, Grapes, Cherries, Raspberries, are also good sources of vitamin C. 


Fruits in general are excellent foods for fat reduction because they are natural, they are rich in vitamins & minerals, high in water content and low on calories compared to refined foods. Fruits are known to improve body metabolism and reduce bad cholesterol. Papaya, bananas, mangoes, sapote, pomegranates and blueberries make for excellent snack foods as well as breakfast foods.


*Oats
The benefit of eating cereals like Oats is that they contain a huge proportion of their calorie profile in terms of insoluble fiber. Raisin and Barn cereal is another good example of breakfast food that’s rich in insoluble fiber, so is cooked barley.


*Vegetables
Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables have a low calorie profile while containing essential minerals and vitamin that improve the metabolism of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good source of insoluble fiber. Veggies like broccoli, spinach, artichoke, lima beans, peas, cabbage and carrots are excellent sources of minerals while being low on calories. Veggies don’t contain fats either and their carbohydrate count is very low (even compared to fruits). Cucumbers are excellent as a salad food, low on calories and rich in water content.
The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil.


*Lentils
These foods, also known as edible pulses, are not only filling and nutritious (in terms of minerals) but are also low on calories and rich in plant proteins/amino-acids. In countries like India, it’s very traditional to have lentil soups, broth and gravies with breads (wheat rotis) and rice. You can also make several food items using the flour of ground lentils. They are excellent sources of dietary fiber and are known to lower the bad-cholesterol (and thus contribute to heart health).


*Poultry
If you are a non-vegetarian it would be a good option to eat more poultry than red meats. Poultry like chicken are low on fats and carbohydrates while have a good protein profile. 


*Eggs
An average adult can consume one or two eggs a day (whole eggs with yolk) and obtain necessary protein and minerals from it while also keep a low calorie profile. Eggs are not high on calories and are also low on unhealthy fats. 


*Almonds and walnuts
These are excellent snack foods and can help you feel satiated with just a fistful of these nuts. These nuts are a great source of healthy fats. It has been seen that people who don’t consume healthy fats are more likely to gain weight than people who do. 


*Salmon
Fish is a good source of protein and healthy fats (rich in omega-3, omega-6 fatty acids), and makes for a great lunch or dinner meal. Salmon, mackerel, trout and tuna are not only tasty but are excellent sources of omega-3 fatty acids while also being low on calories and saturated fat content.


*Water
Though water would not count as a food, because it has no calories, it would need to mentioned that water helps improve the over-all metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy. Certain foods are rich in their water content and thus help in the process of fat reduction (also foods rich in water content make you feel satiated quickly), some examples are water melons, cantaloupes, cucumbers, snake gourd, papaya and chard.


The benefit of eating these water rich foods is that they supply minerals (electrolytes) along with water and hence do not cause “water intoxication” which can results from drinking too much water while not balancing out the minerals (especially during work outs).


In Conclusion
Whole foods are better than refined or processed foods when it comes to reducing the fat profile of the body. If there is a choice between a processed foods (like pastries, pizza, pasta etc) and whole foods (like milk, eggs, chicken, vegetables and fruits), make it your second nature to make a bee-line for the latter. You can use the list of fat burning foods, given above, to come up with ideas for your breakfast, lunch, dinner and snacks on a daily basis to keep it enjoyable and healthy at the same time.
  sent to us by
          Tony Warner ( Dietrician)
   

Beginners Guide For Jogging


If you’ve recently made up your mind with regards to taking up jogging as your work out of choice for burning calories (find out how many calories you can burn through jogging here.), it’s important that you prepare yourself with the right knowledge about this workout to ensure maximum output, convenience and less mistakes. Here are some pointers which you might find helpful in getting you geared up for this work out.


Warm Ups And Stretching Are The Key To Avoiding Injuries
It may not be a good idea to do any stretching exercises before you start jogging because your muscles will be cold and it can cause an injury when you pull at them, but what’s required is that you do a warm up activity at least for 5 minutes before you actually start jogging. Once you are done with jogging its pertinent that you spend at least 5 minutes stretching your body to ensure that you don’t cramp up..
The best warm up activity prior to jogging is brisk walking. Spend 5 minutes walking through the terrain at a brisk pace breathing deeply to get your lungs ready for the work out and getting your muscles warmed up for the activity.



The Right Form To Follow
There are a few contentions on what’s the right way to land your foot while jogging. In my personal experience, and through the observation of many long time joggers, I believe that it’s best to take shorter strides allowing your feet to land on the ‘middle’ portion of the sole moving to transferring weight onto the heel and finally the toe region. Some people, while jogging, take longer strides and land directly on the heel region, which can create more ‘impact’ because of lesser area of contact leading to a higher chance of injury and this movement also causes a braking effect in your stride causing more wear and tear not only to your shoe but to the muscles in your feet region.
Keep your body upright, without tensing up, while running and look straight ahead instead of bending down. Don’t stoop your shoulders, or your upper & lower back, as it causes more strain on your neck. Keep your arms relaxed, without clenching your fists, and allow for a smooth movement that goes in tune with your strides.



Breathing Style For Jogging
The right way to breathe is mostly what feels comfortable to you at your pace. Some say that it’s best to inhale through your nose and exhale through your mouth, but it’s very difficult to keep this going at a higher pace or higher mileage – your body soon needs a high intake of air and your nose is not capable to delivering such a high dosage, so at higher paces it’s best to breathe in with your nose and mouth in combination to allow for a maximum intake of oxygen.


Increasing Your Mileage, And Intensity

The first two or three weeks are for your body to adapt to the practice of jogging. During this time, just focus on getting your form right and getting your body acquainted. You can do a mile, or a mile and half, initially, for the first two weeks, while you get used to this work out. From the third or fourth week onwards you can start incrementing a mile every week or half a mile increment every 3 days.
Another aspect is to increase your intensity in the form of short sprints. A sprint, of high intensity, for one minute, would burn 50-60% more calories than a jog at a brisk pace for the same time. So by the fourth week, make sure you incorporate at least three or four segments of high intensity sprints, for one minute, in between your jogging span. You can increase the pace of your sprint as your body adapt to it, in a couple of weeks.



What Should You Wear For Jogging?
A good pair of ‘light weight’ running shoes is a must, so that you don’t injure your feet during this high impact workout. A low quality running shoe can give you a shoe bite and also create an internal injury owing to improper cushioning.


Women should invest in a good quality sports bra, as a mandatory requirement, to avoid injury to their back, while also ensuring a comfortable run. It also helps to wear some sports vest or trousers made explicitly to improve your running experience with synthetic fabric that wicks the sweat off your skin. In case you don’t feel like expending money on these accessories, just wear clothes that feel comfortable to you – like t-shirt and shorts or jogging tracks. 


Should I Eat Or Drink Before I Jog?

If you are jogging in the morning, just have a few ounces of water 30-45 minutes before the jog. Most people don’t feel hungry when they wake up, but if you do feel hungry you can have a light snack of fruits or fruit juice, an hour before jogging. It’s quite uncomfortable to jog with food digesting in your stomach, but since fruits usually just take 15 – 20 minutes to move out of the stomach they are the best food option prior to a jog.
Once you start running for more than 20 minutes, it’s best to have some water on the go. Carry a 500 ml plastic water bottle with you, and drink up a few ounces of water after the 20 minute interval. 



Take A Break One Day A Week
It’s suggested that you take a day off from your jogging routine once a week, basically jogging for 6 days a week. Initially you may even want to take two or three days off to allow your body to adapt to the rigor. It’s very important to allow the body to recuperate from the strain, and build strength in its bones and muscles, and a day or two off every week helps do that effectively.  Happy jogging!


                                    sent to us by
                            John Lang ( Fitness Expert)

RADHA KRISHNA





"Hare Krishna Hare Krishna, Krishna Krishna Hare Hare,
Hare Ram Hare Ram, Ram Ram Hare Hare".


Chanting of this Maha mantra regularly, fills your heart with immense peace and joy. you will begin to see light when all seems dark. your wishes come true out of the blue.

Heart Disease-No 1 Killer In Women


When you hear the term 'Heart Disease,' what is your first reaction? Like many women, you may think, “That’s a man’s disease” or “Not my problem.”
But here is The Heart Truth: Heart disease is the number one killer of women . Most women don’t know this. But it is vital that you know it—and know what it means for you.

One woman dies almost every minute from Heart Disease.Yet Studies Show that only 21%One woman view Heart Disease as Health Threat.

Worldwide 8.6 million women die of heart disease each year, accounting for a third of all deaths in women. With all the risk factors common to men additionally use of Oral Contraceptive pills is there in women. So women should be educated about everything they need to know about their heart.

According to statistics, the mortality rate among women suffering from cardiovascular diseases is also higher than that of men across the world, including India. The main reason behind the increased mortality rate in women is the changes in lifestyle in metropolitan cities. In big cities women are working late shifts and more and more women are taking help of smoking and drinking to deal with the stress of personal and professional life.


'Risk Factors'

1) Non Modifiable : Age , Family history and sex.

2) Modifiable :
High blood pressure, High cholesterol, Obesity , smoking, Alcohol, Unhealthy Diet, Stress and depression, Sedentary lifestyle.

Following are the Risk Factors That Play a Bigger Role in Women.
These factors affect both men and women, but doctors are finding that they may have a bigger impact on women:

a) Diabetes. This in particular is a more potent risk factor for women. Women who have diabetes have a four to five times more elevated risk for heart disease.

b) Birth Control Pills : Studies show that women who use high-dose birth control pills are more likely to have a heart attack or stroke because blood clots are more likely to form in the blood vessels.

Much of this information comes from studies of birth control pills containing higher doses of hormones than those commonly used today. Still, the risks of using low-dose pills are not fully known.
Therefore, if you are now taking any kind of birth control pill or are considering using one, keep these guidelines in mind: Don’t mix smoking and “the pill.” If you smoke cigarettes, make a serious effort to quit. If you cannot quit, choose a different form of birth control.

SYMPTOMS
Unusual fatigue, Sleep disturbance , shortness of breath ,Indigestion , anxiety.



'You and Your Doctor: A Heart Healthy Partnership'


"ASK AND YOU GET!" Tell your doctor you want to keep your heart healthy and would like help in achieving that goal. Ask questions about your chances of developing heart disease and how you can lower your risk.
A wholistic approach combining Allopathy, Ayurveda, Homoeopathy , Naturopathy, Yoga , and Lifestyle modifications can save your heart.

If you eat a nutritious diet, engage in regular physical activity, maintain a healthy weight, and stop smoking, you will improve your heart health. No matter what heart disease risk factors you have—or how many—you will greatly benefit from taking action in these four areas. If you already have heart disease, you can lessen its severity by following this plan.

True, you may need to take other steps to prevent or control heart disease. For example, if you have diabetes, you also will need to keep your blood sugar levels under control. But following a heart healthy eating plan, controlling your weight ,and engaging in more physical activity will help you keep your blood sugar at healthy levels. These steps will also help reduce your chances of developing high blood pressure or high blood cholesterol.


So Women , lets respond with one voice to the health crises of womens heart disease by creating awareness amongst ourselves.


NEWS-"Actress Elizabeth Banks promotes American Heart Association campaigns to spread awareness of Heart Disease in Women, Their No-1 Killer".





sent to us by,
Dr Rohinee A Motwani
Consultant Cardiac Rehabilitation (India)