Doctors slam Mohanlal’s ‘cholesterol-free’ oil

His claims of cholesterol-free coconut oil not scientific, say medical professionals

A section of Indian doctors in the UAE have said they do not endorse a much publicised endorsement of a coconut oil brand by the Malayalam superstar Mohanlal.

Indian doctors at the All Kerala Medical Graduates Association (AKMG), a group of doctors practising in the UAE, said they are perplexed by the endorsement of a coconut brand by a superstar like Mohanlal, claiming that coconut oil is totally free from cholesterol.

What Mohanlal publicises through the advertisement is not scientifically proven and people may risk their health by blindly trusting a superstar endorsement, according to them. Earlier endorsement of a leading liquor brand by the superstar raked up controversy, similar to a celebrity brand endorsement by KJ Yesudas for a property firm that cheated hundreds of NRI investors.

“Coconut oil, like all saturated fats, should be limited to 7-10 per cent of calorie-intake because it can increase risk for heart disease, according to the AHA and 2010 Dietary Guidelines,” an Indian doctor said, quoting the American Heart Association.

A number of radio stations, television channels and newspapers are currently running an advertisement campaign for the new brand of coconut oil, claiming that the oil processed using a new technology will not cause heart disease or fat accumulated as spread by some foreign agents.

Mohanlal, one of the most popular Malayalam actors, acts as a Kerala King, sending out a Royal Decree, endorsing the specific brand of coconut oil.

According to marketing experts, celebrities are roped in to sell anything from gold ornaments to chit funds and financial products. The particular brand of coconut oil is claimed to be 100 per cent pure made with finest copra (dry coconut) pieces. Trans fats, saturated fats in coconut oils can be harmful and cause heart attack, doctors said.

In the advertisement Mohanlal, dressed as a traditional king of Kerala, says he is aware of a conspiracy hatched by foreign countries and is issuing a decree endorsing the pure coconut oil, free from cholesterol. Doctors say it is a highly misleading advertisement of Coconadu oil, because such claims are not scientifically proved.

“There are two basic categories of fats. Healthy fats are unsaturated and include vegetable oils, fish oils, and plant fats in nuts, avocados, and seeds. These fats should be the primary fats in your diet because they are either neutral or raise HDL cholesterol [considered good cholesterol] but don’t raise LDL cholesterol [considered bad cholesterol].

“The less healthy saturated fats found in animal fats and tropical oils, including coconut oil, are allowed, but in lesser amounts because they raise LDL cholesterol,” says Dr Hanish Babu.

“Trans fats in processed foods are the worst fats, capable of lowering HDL and increasing LDL, and should be kept as low as possible. Eating a nutritious diet that includes mostly whole foods and is balanced in calories is more important that worrying about specific nutrients and foods.”

“Coconut oil is an essential fat, saturated fat that can cause problem for heart by causing LDL cholesterol. Both coconut oil and palm oil can cause more cholesterol and can cause heart attack, which is scientifically proven. It is not misleading information spread by foreign countries, as Mohanlal claims in the advertisement. It is a scientifically proven fact that saturated fat can cause cholesterol,” said Dr Babu, who was speaking in his personal capacity.

He is also the Vice President of AKMG Emirates, but some officials in the Association have a different opinion.

Dr Babu said Keralites are more prone to heart diseases than people from many other Indian states due to many factors – increased use of red meat, egg and other fatty food items. About 7,000 tons of red meat is consumed every day in Kerala and now people are not doing enough physical exercise. High levels of stress, increased use of smoking and alcohol and negative attitude are factors causing heart ailments. It is definitely a misleading advertisement,” Dr Babu . There are different opinions on this issue and it is not the view of the organisation, he added.

According to studies, pure virgin coconut oil, containing no hydrogenation (the process of adding hydrogen to make a liquid fat hard), contains 92 per cent saturated fat – the highest amount of saturated fat of any fat.

“Most saturated fats are solid at room temperature, found in animal products (such as meat, dairy, poultry with skin, and beef fat) and contain cholesterol. Unlike animal fats, tropical oils – palm, palm kernel, and coconut oils – are saturated fats that are called oils but depending on room temperature can be solid, semi-solid, or liquid, and do not contain cholesterol.

Like all fats, coconut oil is a blend of fatty acids. Coconut oil contains an unusual blend of short and medium chain fatty acids, primarily lauric (44 per cent) and myristic (16.8 per cent) acids. It is this unusual composition that may offer some health benefits,” an Indian doctor said quoting relevant studies.

VM Sathish

 

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Kamakhya Temple: Story Of A Bleeding Devi

Kamakhya temple is a famous pilgrimage situated at Guwahati, Assam. The temple is located on the Nilachal hill in Guwahati at about 8 kms from the railway station. The Kamakhya temple is dedicated to the tantric goddesses. Apart from the deity Kamakhya Devi, compound of the temple houses 10 other avatars of Kali namely Dhumavati, Matangi, Bagola, Tara, Kamala, Bhairavi, Chinnamasta, Bhuvaneshwari and Tripuara Sundari.

Mythical History

The temple of Kamakhya has a very interesting story of its origin. It is one of the 108 Shakti peeths. The story of the Shakti peeths goes like this; once Sati fought with her husband Shiva to attend her father’s great yagna. At the grand yagna, Sati’s father Daksha insulted her husband. Sati was angered and in her shame, she jumped into the fire and killed herself. When Shiva came to know that his beloved wife had committed suicide, he went insane with rage. He placed Sati’s dead body on his shoulders and did the tandav or dance of destruction.

To calm him down, Vishnu cut the dead body with his chakra. The 108 places where Sati’s body parts fell are called Shakti peeths. Kamakhya temple is special because Sati’s womb and vagina fell here.

The Name ‘Kamakhya’

The God of love, Kamadeva had lost his virility due to a curse. He sought out the Shakti’s womb and genitals and was freed from the curse. This is where ‘love’ gained his potency and thus, the deity ‘Kamakhya’ devi was installed and worshipped here.

Some people also believe that the Kamakhya temple is a place where Shiva and devi Sati had their romantic encounters. As the Sanskrit word for lovemaking is ‘kama’, the place was named Kamakhya.

The Bleeding Goddess

Kamakhya devi is famous as the bleeding goddess. The mythical womb and vagina of Shakti are supposedly installed in the ‘Garvagriha’ or sanctum of the temple. In the month of Ashaad (June), the goddess bleeds or menstruates. At this time, the Brahmaputra river near Kamakhya turns red. The temple then remains closed for 3 days and holy water is distributed among the devotees of Kamakhya devi.

There is no scientific proof that the blood actually turns the river red. Some people say that the priests pour vermilion into the waters. But symbolically, menstruation is the symbol of a woman’s creativity and power to give birth. So, the deity and temple of Kamakhya celebrates this ‘shakti’ or power within every woman.

Sethusamudram project is illegal, arbitrary and unacceptable: Subramanian Swamy

Lashing out at the UPA Government over its decision to go ahead with Sethusamudram Project despite the R. K. Pachauri Committee report suggesting it is unviable, Janata Party president Subramanian Swamy on Monday said the mega project is illegal, arbitrary and unacceptable.

“The important thing is that the project is not acceptable. It is illegal, arbitrary, unreasonable and extremely expensive,” said Swamy, while talking to reporters here.

“They (government) also clamed in their affidavit that Rs.860 crore have already been spent and therefore we want to go ahead with the project. Well if you have spent Rs.860 crore for a project which was illegal, arbitrary and unreasonable, malafide and extraordinarily expensive then according to the Supreme Court judgments, those who cleared the project they are responsible and this amount must be taken out of their wealth,” he added.

Swamy further stated that cutting of the Ram Setu (Adam’s Bridge) for this project would be a violation of section 295 (malicious of the religious sentiments of the citizen irrespective of any class) of the Indian Penal Code (IPC).

Sethusamudram project was started in 2005 but was suspended following the Supreme Court order and R. K. Pachauri Committee was constituted to look in to the matter.

The committee has submitted its report on Friday last week, suggesting the entire Sethusamudram project unviable on two fronts – economically as ecologically.

However, the government has rejected the Pachauri Committee report and submitted an affidavit in the Supreme Court with and intention to pursue the project cutting through the Adam’s Bridge, popularly known as Ram Setu.

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Saving the mangroves

India’s eastern coastline and regions east of India have been suffering serious environmental degradation without any sincere efforts at mitigation. The Orissa super-cyclone of 1999 smashed through huge tracts of land, taking countless lives and wrecking incalculable damage to crops, cattle, and property. The thirteen coastal districts along Tamil Nadu’s 255-kilometre long coastline are regularly exposed to cyclonic fury, and the terrifying tsunami of 2004 is still fresh in public memory.

Summer 2008 has been kind to India; Hurricane Nargis which shattered the lives of untold thousands in Myanmar has spared this land; it could so easily have been otherwise. A grim earthquake has devastated China, raising the toll of human tragedy manifold. Delhi’s unseasonal rains have also taken some lives, and the weather has been inexplicable enough for experts to seriously consider it a consequence of global warming and environmental degradation.

Resurrecting the mangroves, now almost extinct in our part of the world, can even now end this continuing legacy of human misery, this horrible haemorrhaging of the earth itself. Mangroves, literally dense forests on the shore, tolerate the salinity of sea water and protect inland water sources and soil from salinity and erosion; above all, they mitigate the impact of cyclonic winds. There is no more ecologically sensitive and cost effective measure of saving the seacoast and continental shelf than mangroves, yet we have seen least action in this direction.

Given the pulsating environmental instability in our region, it is astonishing a debate still persists regarding the desirability of the Rs 2,400-crore white elephant called the Setusamundaram Shipping Canal Project (SSCP). The plan to dredge a 300-metre wide channel through the land-link between India and Sri Lanka, to reduce the distance between the western and eastern coast ports, is opposed by environmentalists, economists and security analysts. Colombo has raised an alarm fearing human intervention on Ram Setu could threaten its very existence in the event of another tsunami, already predicted by Nature magazine (December 2007).

The historical-civilizational significance of Ram Setu is obvious. Sinhala scholar Prof Tissa Kariyawasam, former dean of the University of Jayawardenapura, Sri Lanka, says most probably Emperor Ashoka’s son Mahendra and daughter Sanghamitra came to the island by walking across the Ram Setu. It symbolizes the establishment and protection of dharma; the Skanda Purana prescribes worship of the Rama Setu and the Shivalinga installed in its middle with appropriate mantras. It is a popular place for offerings to pitrs (ancestors).

The proposal to hack a channel was publicly welcomed by the LTTE in Sri Lanka and Tamil politician Vaiko. The Indian Navy and Coast Guard warned of the possibility of facilitating militant groups! Capt. H. Balakrishnan (retd) of Chennai made an in-depth study of the SSCP’s viability, particularly the claim that it would save ships nearly 424 nautical miles (780 kms) and about 30 hours of sailing time, with commensurate savings in fuel, thereby becoming self-sustaining over time. An estimated 3055 vessels were projected to use the canal annually.

But its economic viability alone is questionable from a study of the Information Memorandum of the UTI Bank (now Axis Bank), wherein dredging costs alone are pegged at Rs 200 million in the first year. This will actually be higher as the open sea will constantly bring sand, which may keep the channel effectively closed much of the year. It is pertinent that the Suez Canal was cut through land, though it too has to be annually desilted. Many international shipping companies have already stated that using the canal would involve reducing speed, switching fuels, and incurring extra costs like canal charges and navigation assistance to negotiate it; hence it made better sense to go around Sri Lanka! With news reports suggesting cost escalation up to Rs. 4000 crores, the argument for economic viability of the project is certainly over.

The Kochi-based Centre for Marine Fisheries Research Institute (CMFRI) has warned about the adverse effect on marine bio-diversity in the protected Gulf of Mannar Biosphere Reserve, if the SSCP is implemented. Director NGK Pillai has affirmed that the 3,600 species in the biosphere would be endangered if the Gulf of Mannar was linked to the Bay of Bengal, in the manner in which the Kochi shipyard had caused loss of nearly 60 percent biodiversity in the Kochi estuary. Worldwide, the phenomenon of vanishing wildlife is reaching endemic proportions, and unless strict measures are taken, biodiversity loss could touch 60 to 70 percent in the next three decades. In this regard, the practice of trawl fishnets needs an urgent rethink, as they cause immeasurable damage to non-edible biota.

The National Institute of Ocean Technology has affirmed that the Ram Sethu is a man-made structure, dating back to antiquity, a view shared by the National Remote Sensing Agency of the Ministry of Space, which has even been tabled in Parliament. This is why, once it was forced to withdraw the controversial affidavit denying the existence of Sri Ram, the Union Tourism and Culture Ministry insisted only an archaeological investigation could determine if the Ram Setu is man-made, and a legitimate heritage site worthy of protection under the Ancient Monuments Preservation Act, 1904. With monsoons ruling out an early investigation, the project is virtually in a limbo for the present.

But the danger is far from over as the forces behind SSCP are resourceful and powerful, as reflected in the ingenuous argument of protecting the Ram Setu while continuing with the project through a different alignment! It needs to be understood that the Ram Setu is a single, somewhat winding, land track between Sri Lanka and India, wide enough for an army to cross over. Over the centuries, natural erosion in the turbulent waters there has cut natural channels into it, wide enough for shallow boats to cross over to either side.

Any move to preserve the pristine glory of the Setu must envisage filling these passages and restoring the ‘Ram path’ between the two nations. Stopping SSCP vandalism at a spot where dredging is difficult and attacking the structure at a more vulnerable point, in the name of realignment, is desecration in disguise. It is pertinent that the southern sands are rich in thorium, our nuclear future. India does not need unnecessary activity in this area.

 Sandhya Jain -The Pioneer, 27 May 2008

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FiveYoga Poses That Combat Depression

One of the chapters in my life included a 10-year bout with deep depression. This depression became compounded when I was confronted with loss and grief.

I took antidepressants of varying kinds for many years and attempted talk therapy. For me, none of these approaches worked.This is not to say antidepressant medications and psychotherapy aren‘t appropriate for some people. They just weren’t appropriate or helpful for me.

It was only when I began practicing yoga that I started to see and feel concrete, sustained shifts in my mental patterns, emotions, and internal state of being.

Anxiety disorders, including depression, are the most common mental illness in the United States.

Many people suffer in silence, not realizing anything is wrong. Thoughts such as, “This is just how I am,” that feeling depressed is normal, or that nothing can make things better can keep people from seeking help.

While it’s normal for everyone to get the blues or feel dishearted or depressed from the loss of a loved one, when these feelings last for more than two weeks and start to interfere with daily functioning and activities, this can be termed a “major depressive episode,” according to the ADAA (Anxiety and Depression Association of America).

There are differing opinions on the cause of depression, but research supports the idea that depression may stem from the mind.

Yoga’s unique mind-body approach is being used more and more to reduce stress in cases of PTSD, treat depression, and to enhance overall well-being.

The following three studies provide some insight into the benefits of yoga for depression and anxiety:

• One study reported that GABA levels increased after a session of yoga in experienced practitioners. GABA acts as a neurotransmitter which inhibits nerve transmission to the brain, resulting in calming and quieting the mind.
• In another study of women suffering from mental distress, the women showed “significant improvements on measures of stress and psychological outcomes” after participating in a 3-month Iyengar yoga class.
• 13 psychiatric inpatients were studied to determine the effects of yoga on mood. Participants reported significant improvements in tension-anxiety, depression-dejection, anger-hostility, fatigue-inertia, and confusion-bewilderment.

Yoga asana can be a powerful practice for depression or anxiety, and a key component of this is the breath.

The breathing used in yoga, such as Ujjayi, calms our stress response system and contributes to a state of calm. The result is a mind-body connection that can have far-reaching effects.

There are many yoga poses that individually can be helpful, but an integrated, regular yoga practice, including meditation, can reconnect you with your true essence and your inherent wholeness. In that space of “being,” there is a release of attachment to our worries, problems, fears, or circumstances.

Here are five poses that can specifically help with depression:

Forward fold (Uttanasana). In Light on Yoga, B.K.S. Iyengar says about Uttanasana, “Any depression felt in the mind is removed if one holds the pose for two minutes or more.”

Head-to-Knee Forward Bend (Janu Sirsasana). This seated forward fold is calming for the mind, stretches the hamstrings and groin, and stimulates the liver and kidneys [1].

Cobra (Bhujangasana). This backbend can be done in stages. It expands the chest and gives elasticity to the lungs [1].

Bridge (Setu Bandha Sarvangasana) . Bridge pose is a backbend that strengthens the legs, opens the chest, and stimulates the abdominal organs, lungs, and thyroid. Supported bridge, done with a block under your sacrum, is a nourishing restorative version.

Supported Headstand (Salamba Sirsasana). Sirsasana is called the “king of all asanas.” [1] Inversions literally turn your world upside down and give your brain cells a fresh supply of blood. Attention and presence are essential in this pose and thus a great way to pause your thoughts and renew your perspective. Restorative versions of sirsasansa, done with props, are an option as well.

These are just a few of my favorites. I’m also sharing a hip and hamstring practice by Kia Miller on Gaiam TV below. Opening the hips and hamstrings is a powerful practice that can release energetic blocks and allow our bodies and minds to function from a more balanced, open place.

By Monique Minahan

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Eight Exclusive Yoga poses for Kids

Yoga is form of exercise that affects both your body and mind. In fact, some yoga asanas have the capacity to cure chronic diseases like asthma and diabetes. So making your kids do yoga from early ages might reap benefits for them later. Some yoga poses help kids in their general body growth and development too. Take the mountain pose for example. This pose of yoga helps kids correct standing posture problems.

There are some other yoga asanas that are specifically meant for kids. Yoga Poses For Kids To Try

1. Hands To Feet Pose:

Make your kid sit with their legs stretched straight in front of them. Ask them to hold their toes without bending their knees. This yoga asana is an excellent stretching exercise that helps your kids grow taller and improves their blood circulation in the body too.

2. Butterfly Pose:

Allow the child to sit on the floor mat with outstretched legs. Then fold the legs in and join the two feet facing each other.

The butterfly pose is a fun-filled asana that is a great stretching exercise for the thigh muscles.

3. Mountain Pose:

Make your child stand straight and join his/her hands over the head. This yoga pose increases kids concentration, body balance and also corrects their posture defects.

4. Cobra Pose:

Ask your kid to lie flat on the stomach and then lift the upper body by supporting his/her weight on arms. This yoga asana strengthen the spinal cord of the child and also increases flexibility. Apart from that, it helps digest food faster.

5. Swan Pose:

Yours kids would love to imitate a swan and fly away. So make the child lie flat on the belly. Fold his/her legs at the knees and let them raise their upper body by supporting the weight on the arms. Ask the child to look up towards the skies. This pose improves blood circulation in the nervous system making your child more alert.

6. Downward Facing Dog Pose:

Make the child stand on all fours like a dog and bend his/her head downwards. This yoga pose is great for role playing a dog. Apart from the fun, it improves the child’s blood circulation and also strengthens his/her limbs.

7. Triangle Pose:

You too can try this pose along with your kid. Stand with your feet apart. Place your arms up horizontally and then bend down on one side to touch your ankles. This pose of yoga helps the kid’s chest to expand and also stimulates the abdominal organs to function properly.

8. Wood Chopper Pose:

Ask the child to stand with his/her legs apart. Then they can raise their hands over their head and join palms into a ‘namaste’. This pose releases stress from your little one’s system. These are some of the best yoga poses for kids. What else have your kids tried?

Selfishness v/s. selflessness

One day I, still in my teens, was quite hungry and was about to start eating when my master said, “an old swami has come. He’s hungry and you must give him your food.” I denied. He said, “You won’t die. Give it to him. But don’t give it just because I am ordering you. Give it as an offering of love.” The swami came in. My master said, “I am so glad you have come. Will you bless this child for me?” But I said, “I don’t need your blessings. I need food. I am hungry.”

My master said, “If you loose control in this weak moment you will lose the battle of life.” I helped him wash hid feet and gave my food. Later I found that he had not eaten for four days.

He took the food and said, “God bless you! You will never feel hunger unless food comes to you. This is my blessings to you.”

There is a narrow barrier between Selfishness and selflessness, love and hatred. After crossing it one enjoys doing things for others, without seeking anything in return. This is highest of all joys, and an essential step in the path of enlightenment. A selfish man can never imagine this state of realization, for he remains within the limited boundaries built by his ego. A selfless man trains his ego and uses it for higher purposes.

 Selflessness is the common characteristic that we find among all great men and women of the world. Nothing would be achieved without selfless service.

All the rituals and knowledge of the scriptures are in vain if actions are performed without selflessness.

SOURCE : Living with the Himalayan Masters – SWAMI RAMA

Guide to Excellent #Health and #Fitness I Exercise Fitness #Yoga Gym #Calorie Chart and #Stress Management

STAMINA EXERCISES

Walking: Excellent cardiovascular benefits for the advanced age groups.. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes.

Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walkrun on soft or grassy surface. Wear comfortable clothes and breathe freely.

Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 metres, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.

Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.

Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity.

STRENGTH EXERCISES

Strength Exercises: Improve muscular strength with 10-20 repetitions of each of these movements.

MOBILITY EXERCISES

BACK EXERCISES

YOGA

a) Yoga should preferably be done under expert supervision 2-3 times per week.
b) In case you know Yoga, we suggest that the following ‘asanas’ be included in your programme.
c) Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15.
d) Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
e) Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5.
f) This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head – aches, digestive ailments, back problems, joint problems, etc.

STANDARD YOGASANAS

1.  Stand warm up for Pawan Muktasana series.
2.  Suryanamaskar (Sun Salutation) Effect – on full body including heart and circulation.
3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect – on abdomen, legs, back reproductive organs.
4. Sarbangasana (Shoulder stand) Effect – on brain, nervous system, thyroid, circulation.
5.  Halasana (Plough pose) Effect – on spine, nervous system, back, lungs.
6.  Matsyasana (Fish pose) Effect – on chest, neck, thyroid, lungs.
7.  Bhujangasana (Cobra pose) Effect – on lower back, reproductive organs, lungs, spine, chest, abdominal organs.
8. Salabhasana, (Locust pose) Effect – an buttocks, legs, hips, constipation, gas, digestion, etc.
9. Dhanurasana (Bow pose) Effect – on abdomen, digestion, legs, back.
10.  Naukasana (Boat pose) (V sit-ups) Effect – on spine, abdomen, chest, etc.
11.  Bakrasana (Half spinal twist) Effect – on spine, fat on waist, gas, digestive organs.
12.  Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect – on digestion, spine, legs.
13.  Trikonasana (Triangle) Effect – on spinal nerves, waist, digestion.
14.  Pranayama (Deep breathing) 10 rounds each. a) Anulome / Vilome – alternate nostril breathing, and b) Kapalbhatti.. – belly breathing Effect – on lungs and respiratory system.
15.  Shavasana (Corpse pose) – as often as required. Effect – on physical / mental relaxation.

YOGASANAS

GYM EXERCISES / WEIGHT TRAINING

Weight training is basically for strengthening and building up the muscles. An all-round programme must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows:

1. The ideal weight training schedule is on alternate days i.e. 3 days a week with a complete rest on weekends.
2. The systems of training different muscle groups on different days, may be good for competitive sportsmen. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body – Shoulders, Arms, Chest and Lower body – Back, Abdomen, Legs.
3. Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. Weights are also used to stretch muscles, build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions.
4. If repetition are too easy, the weight used is too little. And in case it is not possible to complete the repetitions, it means the weight carried is too heavy.
5. A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions is one set. For the lower body, 15 repetitions forms one set.
6. We prescribe three sets of exercises for each muscle group. However, several systems of weight training prescribe different repetitions as well as different sets.

Nutrition and Calorie Management:

Generally speaking, our daily food intake must comprise a balanced diet of 1500-2000k calories with fibre (above 75 gm) and low fat (below 30 gm). Consult your nutritionist for specific advice.

Micro – Nutrients:
The guide to healthy eating pyramid provides you a balanced diet, with ample vitamins, minerals and anti-oxidants. The therapeutic benefit of these micro-nutrients are explained below.

STRESS MANAGEMENT
Stress has existed from the time of Early Man but has now become an omnipresent phenomenon in the life of ‘Modern Man’. It has pervaded all layers of life. Stress is the bio-psycho-social response of the body to a demand, mental or physical. Stress is an arousal response the body makes, when a situation is perceived as being stressful. The impact of this arousal affects emotional as well as cognitive thinking. The impact is seen in behavioral and physiological change.. When stress is long term and chronic it leads to chronic psychosomatic ailments. While there is an undeniable link between stress and illness, optimal stress is a prerequisite for success in every task. Stress is the wind beneath your wings pushing you towards achievement. If stress can trigger off psychosomatic ailments in those living in the fast track, it can be a trigger even to those who suffer from monotony, boredom or frustration. It is therefore very essential to bring a balance between too much and too little stress.
The first step in managing stress is to develop a stress-free personality. A high self-esteem, assertive behavior and a positive attitude help in building a stress-free perception. It also helps to focus on areas where control and change are possible. Locate the source of stress and use a problem solving approach to deal with it step by step. All stress you can understand. Some you can change. Some you may have little control over. You may then need to change your attitude and response towards these stressors. Thereby reducing stress. Any exercise programme done regularly utilizes the body’s stress hormones. Exercise not only makes the body fit, but also acclimatizes the heart and lungs to increased activity, as in stressful situations. Relaxation and meditation techniques result in calming brain waves, and reducing the effects of stress. This is especially effective with stressrelated ailments such as Hypertension, Headaches, Digestive ailments, Cardiac ailments, Sleep problems to name just a few. Stress may be an irritant in your life or it may be a factor of passive existence.
Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 – 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep – NREM and dream REM sleep restoring physical and mental health. Stress may be an irritant in your life or it may be a factor of passive existence. Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 to 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep – NREM and dream REM sleep restoring physical and mental health.

• Use some of these stress defense mechanisms & optimize your stress.
• Quality time for family will ensure that you have a retreat called home.
• Plan your career well, it will give you challenge, satisfaction & security.
• An assertive personality is responsible to self & others. Learn this skill.
• Communication is the key to relationship building. Listen better and your conflicts will slowly dissolve.
• Develop a sense of humor. Learn to laugh at life, its paradoxes and at yourself.
• Plan a little idleness & quietness each day. You will be able to recharge.
• Exercise is arousal and relaxation is the opposite. Yet both are necessary on a daily basis. Practice both.
• Sleep well and you will have renewed energy to face the next day’s Stresses.
• Plan your time well. You only have 24 /hours a day and many important areas to fit in. A simple formula for time & stress management. You could personalize it to suit your needs. Remember you can’t delete any activity or reduce time for health factors.

#Google doodle commemorates #Jagjit Singh’s 72nd birth anniversary

Google dedicated its search homepage to late ghazal maestro Jagjit Singh (February 1941 – October 2011), whose 72nd birth anniversary is on Friday. Incidentally, the legendary singer recently topped a list of popular singers of the ghazal genre. According to Google Search Trends, Jagjit Singh was people’s first choice – both in India and abroad, when it came to songs, lyrics, and mp3s of ghazals.

To view a museum of Google doodles, visit http://www.google.co.in/doodles/

Swami Vivekananda: An Inspiration to the Modern Youth

The youth today celebrates Rose Day, Valentine’s Day, Friendship Day and much more but the National Youth Day is barely given notice. “Youth life is the most precious life. Youth is the best time. The way in which you utilize this period will decide the nature of coming years that lie ahead of you,” said the great philosopher Swami Vivekananda. As the nation celebrates the National Youth Day on 12 January, the birthday of Swami Vivekananda, it’s time to draw inspiration and look at what the youth around the world can learn from his teachings.

What the youth can learn from youth icon Swami Vivekananda?

The youth is what a nation has, which will pave its path into the future. But, with the recent number of cases of crime such as rape, etc coming into light, it has certainly raised an alarm on what the youth of the nation is heading towards. In a sad state where rape by juveniles has become a trend, what is it that can draw them back on track? It must be inculcated in the people and the youth that women must be respected.

Swami Vivekananda said in his biography that “Americans look with veneration upon women, who play a most prominent part in their lives. Here this form of worship has attained its perfection — this is the long and short of it. I am almost at my wit’s end to see the women of this country. They are Lakshmi, the Goddess of Fortune, in beauty, and Sarasvati, the Goddess of Learning, in virtues — they are the Divine Mother incarnate. If I can raise a thousand such Madonnas — incarnations of the Divine Mother — in our country before I die, I shall die in peace. Then only will our countrymen become worthy of their name.”

He once had said “To all women every man save her husband should be as her son. To all men every woman save his own wife should be as his mother. When I look about me and see what you call gallantry, my soul is filled with disgust. Not until you learn to ignore the question of sex and to meet on a ground of common humanity will your women really develop. Until then they are playthings, nothing more.”

The right direction to guide the youth from straying

In recent times the increasing crime rate by the juveniles in the country has alarmed the nation. It was noted that in 2011, around 34,000 criminals held were juvenile, which is a 10 percent jump from 2010.

The Government of India‘s was quoted saying “it was felt that the philosophy of Swamiji and the ideals for which he lived and worked could be a great source of inspiration for the Indian Youth.”

Swami Vivekananda was a youth saint and is an example to the world with the teachings he shared. The youth can know and learn about his ideals, life and achievements.

A generation exposed to drug abuse calls for a savior!

Substance abuse is another trend seen among the youth, not just in India but around the world. It is seen that there is an increased number of minors addicted to drugs. Many of them use their money to buy cigarettes, tobacco, alcohol, and drugs.

Swami Vivekananda was once quoted saying “This wonderful period of the first state of your life is related to you as the soft wet clay in the hands of the potter. Skillfully the potter gives it the right and correct shapes and forms, which he intends to give. Even so, you can wisely mould your life, your character, your physical health and strength, in short your entire nature in any way in which you make up your mind to do. And you must do this now.”

The final message

Rabindranath Tagore had said “If you want to know India, study Swami Vivekananda- in him everything is positive and nothing is negative.”  The message of the youth icon Swami Vivekananda would be to spread the message of positivity.

“You cannot teach a child any more than you can grow a plant. All you can do is on the negative side — you can only help. It is a manifestation from within; it develops its own nature — you can only take away obstructions,” said the great philosopher.

Also Read

• Swami Vivekananda: Youth icon at 150 years (ktrmurali.wordpress.com)
• Five Initiatives Inspired By Swami Vivekananda (ktrmurali.wordpress.com)