Celebrating ‘Mother Day’ -Take Care Of Her Health

The word ‘Mom’ is known for the love and care. By taking care of the mother’s health, she can be realized that she is very special for her family, and in order to avoid problems and diseases due to hormonal changes, change in a balanced diet and lifestyle is necessary.

Tips which keep your mom healthy:

Health is the biggest wealth. Therefore, it is important for women handling the responsibilities of the employer and the household, that they have a healthy breakfast from time to time, besides 1 hour of rest is necessary in the day. Special attention should be paid to food according to the weather. Eating traditional food at the place where you live, disease resistance increases. Weight is controlled. Mental strength increases. Mental creativity increases. This does not lead to stress and depression. The lack of carelessness, yoga, and lack of exercise starts many problems.

It is necessary to take a nutritious and balanced diet. Do not eat anything until it is not digested. Drink lukewarm water. Not eating food, but good digestion increases strength, it is not necessary to eat again and again.

Some Essential Nutrients Those keep Mom Healthy:

Women and men not only have a difference in body texture, but also in physical needs. There are periodic hormonal changes in women. For this, there are some nutrients that women need to take:

  • Calcium:

With age, the problem of pain in the bones, joints increases in women. Use milk, paneer, curd, buttermilk etc. for this.

  • Iron:

Cells get oxygen from Iron, its deficiency is exhausted. Take spinach, beans and green vegetables for this.

  • Vitamin D:

Vitamin D absorbs calcium from intestine and reaches the bones. Calcium is not absorbed in the body due to its deficiency. For this, take 5 minutes of sunlight, butter, milk.

  • Folic acid :

That is, Vitamin B 9 absorbs nutrients. Keep the nervous system right. Its deficiency does not develop the development of a fetus and spinal cord. It is found in leafy vegetables, beans, beans, rajma.

  • Protein :

It help to build muscles and regulates metabolism. It is found in milk, milk products, soya, egg, chicken etc. Women should take 50 grams of protein.

  • Fiber :

Fiber improves digestion. It regulates blood sugar and cholesterol. It is found in fiber fruits, vegetables, millet, barley, cashew nuts and almonds. Women should take 25 grams of daily.

  • Vitamin C:

Should take plenty of vitamin C ingredients for clean skin and bright face. It is found in oranges, green chillies, flower cabbage and citrus fruits.

  • Omega-3 Fatty Acid :

It protects against heart related diseases. It is found in most of the nut, linseed and cold water fish.

Other than this, we must take care of our mom by encouraging them to yoga, exercises for better health.

Thank you for reading….

Be Cautious From Side Effects Of Sleeping Pills

Hello friends,

In this busy lifestyles, it is necessary to give rest your body and mind both. Sleeping is the best way to take rest for body and mind. Everyone should sleep for 6- 8 hrs to fresh your mind and your eyes also. Some people take ‘sleeping pills‘ to sleep but it can be harmful for your body.

Remember getting used to sleeping pills would lead to many side effects to you. Check whether you have following side effects and if so, it is better to be cautious about your sleeping pills.

  • Burning in the legs, feet, hands or arm.
  • Change in your appetite
  • Difficult to keep your body balance
  • Dizziness
  • Drowsiness in the day
  • Having dry mouth
  • Gastritis
  • Headache
  • Heartburn
  • Mental slowing or problems with attention or memory
  • Pain in stomach and tenderness
  • Uncontrollable shacking of a part of the body
  • Unusual dreams
  • Weakness

To minimize these side effects there are some action that you can follow:

  • Don’t mix the sleeping pills and alcohol together.
  • Don’t take sleeping pills if you are not going to sleep at least 7-8 hours.
  • Don’t take any second dose in the middle of the night.
  • Don’t use over dose more than recommended.
  • Try to minimize of using sleeping pills and have a natural sleep.
  • Don’t drive a car or operate heavy machine after taking sleeping pills.

Consult your Doctor

The best way to remove your sleeping disorder is to go to your Doctor. Let him know your problems and symptoms you feel.

Well, these are simple tips to remove your sleeping disorder. Try to find out yourself the reason of sleeping disorder and try to take a natural sleep. It is the best way to overcome your sleeping disorder.

Thank you for reading….

How To Get Your Body Shape Such as An ‘Athlete’

Hello friends,

Nowadays boys and girls take zyming and special diets for fitness. But do not get a better result causing not taking the diet properly. According to physical activity for body shape such as athlete, know how to be your diets and what precautions should be taken in the exercise.

Young people are sweating in the morning and evening for fitness. Among the busy lifestyles, young people are spending 30 minutes to one and a half hours to get the best shape. The passion of keeping themselves fit is increasing in the people of the age group of 20 to 45. Apart from this, obese-dependent youth are exercising in the fitness center to reduce their weight. There is also a good number of women who appear to be doing jumba, aerobics and exercising.

How to get physical fitness like athlete?

Regular exercise is necessary for a strong and powerful body with diet. Usually the athlete needs 5000-6000 calories. In the diet, calories should be taken 60-70% from carbohydrate, 12% from protein, 18- 28% from fat. It depends on physical activity. Strengthening the body by exercising running, shoulder stretch, crunches, pushups and chest stretch. Also enough sleep is necessary.

What to eat that Stemina and Strength also increase?

Include carbohydrate content in the diet that gives the body starch and sugars. Strengthens muscles increases strength and physical efficiency. Include vitamins, minerals, calcium and proteins in the diet. To strengthen the shoulder, do exercise for this. Apart from this, it is important to do more exercise with spine.

What to take for protein needs?

Protein is essential for fitness, it also helps in weight loss. It burns fat cells rapidly. Those who take 25-30% of the calories from the protein, they lose weight faster. Soya, egg are the good source of protein. Soya protein contains all nine amino acids. There are three types of proteins.

  • Concentrate protein contains 25-80% protein
  • Isolated protein contains 90-95% protein
  • Hydrolyzed proteins contains 100% protein

How to avoid injuries during exercise and sports?

Due to lack of warm-up before the game, lack of training leads to higher sports injuries in youth. Take a balanced diet according to sports and athletics sports like gymnast should take low protein diets while playing. In the boxing and wrestling a protein diet for mussels should be taken.

How to overcome breath while running?

Start running from the brisk walk. By running straight the heart can not pump the blood so fast and the need for oxygen starts to grind. Therefore, it takes up the breath. Therefore, speed up the running speed while keeping respiratory control. It is better to walk the first week, jogging from the second week and start running from the third week.

Thank you for reading….

Easy Routine to Keep Yourself Healthy and Energetic

morning walk(5 to 6 am)-

  • Wake up early in the morning.
  • Walk for half an hour regularly.
  • Take one glass lemon-water or warm water before walking.

Break-Fast(7 to 8 am)-

  • Take healthy break fast before going school or office.
  • Add 4-5 almonds, sprouted grains and oat with milk in your break fast.

Before Lunch(10 to 11 am)-

  • Eat one or two seasonal fruits.
  • Can also take roasted gram. It has vitamins and minerals. It also increase disease resistance.

Lunch(12am to 01 pm)-

  • Take green salads before half an hour to lunch.
  • Take chapati, dal, curd, green vegetables in lunch.
  • Avoid oily and fried food.

Evening break(4 to 5pm)-

  • Take lemon-water, roasted grams and sandwich.
  • Can take high fiber biscuits.

Dinner(7 to 8pm)-

  • Always take dinner before two to three hours to sleep.
  • Take light and digestive dinner. It will keep you fresh in the morning.

Thank you for reading…

Free Your Mind Before Bed

For better sleep, it is important to free your mind from stress. There are some effective tips that can be used to have stress free before bed:

  • Avoid any serious discussion or decision making two-three hours before sleep.
  • You can do little breathing exercise. Block your right nostril with the right thumb and have some deep breath from your left nostril. Do this exercise for 25 to 30 times that gives your body and mind relaxation.
  • Let any thought you had in the day go and make yourself comfortable on the bed. Switch your mind away from day troubles by reading a relaxing book or listening to music you like. Do any other activity that will make your mind cool and enhance your sleep.
  • You can have a bath in the evening that make your body and mind relax.

Cooling Down (Warm Out) After your Workouts

Your workout is not complete without a warm out. In fact, it is as important as the actual workout and the warm-up.

After an intense workout, your muscles are tired and sore; they need to be cooled down.

Why is this important?

Cooling down helps reduce the level of lactic acid that build up during the exercise thus reducing cases of muscle cramping and stiffness.

Warm out or cooling down is also vital in helping you to gradually recover from post-exercise blood pressure and heart rate.

After the exercise, your body is burning with high temperature, increased heart beat and your blood vessels become dilated.

So if you stop abruptly, it could result in a pass out or extreme fatigue. Doing a physical activity that stretches your body at the end of the exercise gradually brings you to normal condition.

Just like warm-up, cooling down also involves continuing with the workouts but with reduced intensity and pace. It could be the last 10 minutes of your workout. Some of the cooling down activities include:

  • Walking for 5 – 10 minutes after intense activities such as running, squats.

  • Stretching your body for 1 – 2 minutes especially on body parts that were actively engaged during the workout. Stretching reduces the tension after exercise. It also stabilizes blood circulation and enhances healing of break down muscles.

  • Hydrate:

  • The weight that you immediately loose after a workout is normally water. Apart from replenishing lost weight, drinking water improves body strength and flexibility. It also reduces cases of muscle soreness.
  • Massage:

  • There is no unanimous agreement on this but some research shows that massage after an intense workout can improve muscle recovery.

Avoid Caffeine After 4 pm

Do you have a habit of drinking coffee or tea? Well most people have this habit and if they were asked to stop it for sure lot of them would refuse it. However, there is a direct relationship between the sleep and the caffeine which is a natural substance. It promotes alertness and keeps you away from sleepiness. That’s why people use to take coffee, tea or cocoa if they want to be awake. Therefore, if you need to have these types of drink it is better to be alert with following things.

  • Try to limit daily consumption of the caffeine for three to four cups
  • Ladies who are pregnant better not to consume the caffeine at all since it affects to sleep even more than other people to them.
  • Also parents have to be alert about the amount of caffeine that their children drink.
  • People with high blood pressure also should not drink much caffeine
  • Try to avoid drinking caffeine in the late afternoon and the evening. It will not be easy….. But try to reduce it step by step for the sake of good sleep in the night.
  • Do not drink powdered pure caffeine.

Body Posture- Instant Alignment Techniques

Follow these primary alignment steps as a routine:

  • Toes In, Heels Out –

Stand with the outer edges of your feet parallel to each other.

  • Knees Unlocked

Keep your knees soft and do not push them behind.

  • Hip Clench

Bring a gentle tone to your hips by squeezing them mildly.

  • Navel In

Pull in the abdomen gently and push the lower back slightly behind.

  • Shoulders Down –

Lower the shoulders as you slightly hinge them backwards.

  • Head Glide

Retract the head to keep the chin parallel to the ground.

Developing the habit of properly aligning the body takes times. It is a prerogative and adhering to its principles is the best thing one can do for the self. ‘Practice makes perfect.’ Learning to hold the aligned position for some time, each time, will unfold a success story. Slowly, but surely, correct alignments will turn into a habit. Take short creative breaks between these alignment cycles; soon the inner muscle memory will take over as the examiner and the results will be astounding.

Stretch Your Body And Your Mind

For a positive and cheerful outlook at work, remember to be kind to the neck and the spine. Encourage the movements they are designed for. This may keep even the Monday morning blues at bay. Sometimes a grumpy, irritable, frowning attitude may be due to low-intensity discomfort in the neck region.

  • It is recommended that you take a five minute break every hour or so.
  • A variety of exercises have been described here to address various problems that people generally have. You can pick the ones you need for your specific issue.
  • You can set up a routine where you do a few different ones at each break, without letting the number of exercises overwhelm you. Do whatever and how much ever you can and reap the benefits.
  • For each exercise, hold the posture at its final position for ten seconds. Release and repeat each exercise ten times. This way, you can pick three exercises for each five-minute break.
  • Breathe mindfully when you maintain a pose. Do not hold your breath at any time.

Fit And Healthy tips you follow everyday

  • Move your body everyday of the week and remember to think movement not just exercise… be active everyday.
  • Thoughts are powerful; pay attention to yours. Do you encourage yourself with positivity or hold yourself back with negativity? Shift toward positive thoughts.
  • Eat foods that are closest to their natural state as possible. Eat whole, fresh foods in a rainbow of colors.
  • Reduce the amount of processed and packaged foods you consume. Generally speaking, the fewer ingredients, the better the food.
  • Add some muscle building activities to your weekly workouts. Free weights, resistance bands, muscle sculpt classes or using your body weight with push-ups, planks and squats all work.
  • Keep in mind that striving for perfection usually leads to disaster. Set small, goals and stair step your way to success by developing healthy habits.

Health and Fitness Parameters

Let’s assume that there was a workout school out there that you could attend; you’d be taught five main subjects:

  • Cardio respiratory fitness,
  • Muscular endurance,
  • Muscular strength,
  • Flexibility
  • Body composition.

You cannot do any justice to the time spent working out or the calories burnt if they do not lead to any kind of progress or learning on these five core areas of fitness.

Cardio respiratory fitness:

Ability of the heart and lungs to deliver oxygen and nutrients to working cells or muscles which are demanding them — let’s say you’re climbing stairs, then your leg muscles will demand more blood supply, oxygen and nutrient delivery and will need to remove or recycle waste products (like lactic acid).

Muscular strength:

The greatest amount of force (maximal effort) that a muscle or a group of muscles, can exert at one time. This is called muscular strength.

Muscular endurance:

The ability of a muscle or group of muscles to perform repeated activity over a period of time. For example, if you are moving furniture or if you are making laddoos, then you would be using your muscular endurance.

Flexibility:

Ability of joints to move through their full range of motion (ROM). For example, a bowler would move his shoulder through a full range of motion before coming in to bowl.

Body composition:

This refers to the fat mass that you carry as compared to the total body mass you have. For women this should be 25% or under and men 20% or under. For example, when someone says they want to look toned and not flabby, they actually mean that they would like to reduce the fat mass and increase the lean mass (bone and muscle), basically improve body composition.

Now the moral of the story is, when you make improvements on the first four parameters of fitness, it results in improvement (lowering fat mass) of the fifth parameter, that of body composition. Learning these ‘subjects’ or making improvements on these fitness parameters leads to an improvement in overall health, sense of wellbeing, sharpens your kinaesthetic (bodily) intelligence and yeah, improves your appearance and looks too. It also leads to perfect harmony in our hormones, leads to stable moods and puts the mind into the ‘feel-good’ mode, unlike the high-strung or run-down state of mind that most weight-loss plans lead to. Every time I am invited as a speaker at medical conferences or colleges, I strongly urge the medicos to use the term ‘improve your body composition’ or ‘make improvements in strength and stamina’ while advising their patients versus the often used ‘just lose some weight’ as a remedy to lifestyle diseases or aches and pains.

Thanks for reading…

YOGAASANA helps in Digestive Discomfort

Due to lifestyle and eating disorders, digestive problems are caused. The problem of constipation is also related to this. Trouble taking sleep, stress, junk food, and drinking less water also cause problems. These are following yoga exercises to helps in digestion.

Shashankasana:

  • Sit straight on your folded legs.
  • Raise your hands vertically so that Your hands should touch your ears.
  • Bend your upper body forward as your head and your palm should touch ground.
  • Hold this for 10-15 seconds and repeat it at least 3-4 times.

Vakrasana:

  • Sit straight with your legs straight forward.
  • Fold your right leg with your left leg straight.
  • Hold the ankle of right leg with your left hand
  • Place your right hand behind your back and turn your head towards right shoulder.

Dhanurasana:

  • Lie down on your belly with your leg straight.
  • Fold your both legs and raise your head with shoulder.
  • Hold your both ankles with your both hands.
  • Try to stretch your legs and raise your chest up as your naval should touch the ground.

Ardh-Matsyendrasana:

  • Sit on ground with your legs straight.
  • Fold your left leg as your heal should touch your right hip.
  • Place your right foot near left knee.
  • Hold your right ankle with your left hand.
  • Place your right hand on ground behind your back.
  • Turn your head towards right shoulder. Repeat this with other side.

Halasana:

  • Lie down on your back with your hand straight.
  • Raise your legs respectively 30, 60 and 90 degree.
  • Press the ground with your hands and bring your legs behind your head as your feet should touch the ground.
  • Hold for 10 seconds and repeat this 3 times.

Caution-

Patients of high-blood pressure, sliped disc do not perform these yogaasana. Pregnant ladies can do in the presence of yoga expert.

Thank you for reading…

Forward Bending-Always Follow the Right Ways

When you are bending forward, you must keep the following points in mind.

Hinge at the Hips:

Right way

For a healthy forward bend, you must use a forward hinge at the hips with a straight lower back. The length of the back ought to be maintained all through the bend. Such a bend does not affect any disc anywhere in the spine. The discs remain decompressed and are not under any strain.

Wrong way

Wrong bending can be a threat to the back but a healthy bend at the hips is a beneficial exercise for the muscles of the back as they get a healthy stretch. Such a bend brings muscles that run along the length of the spine into action. This keeps the back aligned rather than rounded. As these muscles strengthen, the hamstrings get a healthy stretch and tone.

Soft Knees:

We are taught to bend our knees to preserve our backs. This does preserve the back as it does not round. However, it stresses the knees and reduces the opportunity for the hamstrings to stretch and for the back muscles to strengthen.

In general, you must avoid bending forward with the knees bent too much as this can put undue pressure on the knee joints. You can bend knees for lifting heavy objects or when the back is injured or in pain.

Bent knees also facilitate a hinge at the hip for those with tight hamstrings. In such cases, tight hamstrings pull the sitting bones (to which they are attached) down. This forces the pelvis to tip backward. Bent knees ease the demand on the tight hamstrings and facilitate the hinge forward at the hips.

Reverse Walking And It’s Benefits

Whenever you encounter a difficult situation, ‘take a step back’. So goes an oft-repeated advice. Good advice. Taking that step back boosts your capability to deal with tough times. In fact, actual, physical backward locomotion is proving to be a powerful trigger to mobilise physiological resources for better health, that is, better blood sugar control in diabetics, balanced hormones and a stronger immunity.

Benefits of reverse walking

  • Better cardio-respiratory fitness

At a given pace, an athlete can increase the heart rate to 156 beats per minute with backward walking as compared to 106 beats with forward walking. This develops endurance and eventually helps reduce elevated blood pressure. The heart and the lungs get a better workout too with this form of exercise.

  • Increased energy expenditure

Walking backward burns several times more calories than jogging. Muscle (electromyographical) activity of the lower extremities is greater in backward versus forward walking, which suggests that at a similar pace, you can expend more energy in a shorter period of time.

  • Increased metabolism

The leg muscles work in a different manner when you reverse walk, activating an otherwise sluggish metabolism. Backward walking technically triggers a concentric contraction (shortening) of your quadriceps (front thigh muscles). This type of contraction is a metabolically expensive movement, which means it burns a lot more calories compared to eccentric movement (lengthening) of the thigh muscles, involved in walking forward.

  • Better brain and balance

Walking backward is a neurobic activity that causes new neural connections to grow in your brain. This happens because reverse walking involves one or more of your senses in a novel context. Since you cannot see what you are walking into, the other senses sharpen to protect you. It brings better balance, meaning that the vision and the hearing power increase too. It engages your attention and breaks a routine activity in an unexpected way.

  • Rehabilitation of Lower Extremities – Hips, Lower Back, Knees

You can benefit from working out in reverse even if you are recovering from certain knee or leg injuries, as it puts less stress on the knee joints. Backward travel is unmatched for those who suffer from muscle injuries of thehip, the groin, the hamstrings or the lower back, and can also work for those undergoing post- surgical knee joint rehabilitation.

When you walk backward, the front of your foot strikes the floor first as compared to the heel, unlike in regular walking. Since the direction of the force on the knee joint is reversed, it may help anyone who experiences pain ascending or descending the stairs or hills, or anyone who undergoes pain when performing lunges or squats.

YOGA -‘How We Do’ Is More Important Than ‘What We Do’

Yoga is all about being constantly mindful of how you are doing it and feeling the positive effects on the body. The awareness that comes with such practices has to be with us round the clock. The following points should be kept in mind.

Postures with Alignment


There should be optimal aligning of bones, supported with strong balanced muscles to prevent wear and tear of joints. Each posture prescribed is described with detailed alignments. Be very careful to follow the alignments.

Strength over Flexibility

Flexibility that cannot be supported by strength should not be aimed for. Even if you are extremely flexible, you may not have the muscle strength to get into certain postures and may end up injuring yourself.

Breathe

When we push too hard while exercising, we tend to hold our breathing. This brings in rigidity rather than stability, and stiffness rather than suppleness. There is also an increased risk of injury.

Less Is More

Never overdo or go beyond the range of safe movements. Progress slowly and steadily; motivate yourself as you move from success to success. Be generous to yourself by moving within your personal pain-free range.

Update Your New Body weight loss Version in Body19.4 in summer

Hello Friends, The topic Body19.4 is very interesting to understand. It means the new version for your body in the summer starting from month of april. We can call it weight loss version of your body.

In summer, it is very easy to burn your extra fat by doing some following exercises because sweat comes more in hot weather.

  • Warming up
  • Running /walking
  • Push ups
  • Stretching
  • Yoga
  • Warming up

Before starting running, we need to warm up our body in summer also. There is a less requirement to warm up in hot days. But we must warm up by doing easy exercises like breathing exercise, stretching etc. Stop it when your body is ready to run.

  • Running

Running is the most crucial exercise to burn your body fat. It helps to upgrade your body version. If you warmed up your body properly, you can run easily. If not, you have to run with walking. The main purpose is to sweat out your body. If you can’t run for long then stop and start walking for 2 min. Again run, repeat this as you can.

  • Push ups

After running, you need to breath for 10 min to relax. Now you start doing push ups. You should do push ups in 3 -sets. You will do 15 push ups in each set. It will tone your muscles and give strength also. This push ups exercise will help you to update your weight loss version of your body.

  • Stretching Exercise

After sweating out of your body, you must stretch you body. It helps to prevent injuries and gives flexibility to your body. It increases your limits and gives you more energy.

  • Yoga

After doing intense exercise, you must do yoga exercise for relaxing. Do the breathing exercises in yoga. It will help to restore your energy and make you more positive.

By repeating these exercises for each day, you give a new look to your body. It can say that your body will upgrade into a new version.

Get ready to update your body version in summer.

Thank you for reading.

गर्मियों में सेहत का ध्यान कैसे रखें? (Summer Fighter )

गर्मी में शरीर को तरल पदार्थों की ज्यादा जरुरत होती है| इससे शरीर का तापमान नियंत्रित रहता है| लू के साथ ही कई मुश्किलों से बचाता है|इसके लिए बेल, नारियल-नींबू पानी, फालसे का शरबत व कैरी का पना ले सकते हैं|ये पाचन को मजबूत करते हैं |हाई ब्लड प्रेशर कोलेस्ट्रॉल नियंत्रित रखते हैं |इससे शरीर में हीमोग्लोबिन बढ़ता है |

  • बेल का शरबत

बेल को तोड़ कर उसका गूदा निकाल लें | इसके बाद एक बड़े बर्तन में बेल का गूदा और पानी मिलाकर करीब 1 घंटे के लिए रख दें| भीगने के बाद गूदे को अच्छी तरह मैशर की सहायता से मैश कर लें| रेशे और बीज निकल जाएं| उसके बाद जूस को छलनी से छान लें |छाने हुए जूस में स्वादानुसार चीनी डालकर मिला लें और आवश्यकता के अनुसार आइस क्यूब डाल लें | इसे सर्व करें| इसे मिक्सी जूसर में भी बनाए जा सकता है|

  • नींबू-नारियल पानी

सबसे पहले नारियल पानी को फ्रिज में रखकर ठंडा कर लें| इसके बाद मिक्सर जार में एक नींबू का रस, चीनी व गुड़ का बूरा, एक चम्मच शहद, पुदीने की पत्तियां और बर्फ डालकर इसे अच्छे से मिक्स कर लें | इसके बाद उसमें नारियल पानी मिलाएं और करीब 30 मिनट तक मिक्सी को चलाएं| अब इसे गिलास में डाल कर ऊपर से बर्फ के तीन चार टुकड़े डालकर ठंडा ठंडा सर्व करें|

  • फालसे का शरबत

फालसा गर्मियों का फल है| यह शरीर को भी ठंडा रखता है| करीब 1 लीटर पानी एक पतीले में डालकर उसमें तीन चार चम्मच शक्कर डालें| शक्कर के घूमने तक पकाएं| फालसे को धोकर पानी में डाल दें और ढक दें | आधे घंटे बाद इसे गैस से उतार दें | दो-तीन घंटे बाद फालसे को हाथ से मसलने या ब्लेंड कर छान लें| काला नमक भी मिला सकते हैं| उसके बाद आइस क्यूब डालकर सर्व करें|

  • कैरी(कच्चा आम)का पना

कैरी को छीलकर बारीक काट लें | कुकर में एक कप पानी, अदरक डालकर उबालें| मिक्सी में पुदीने के पत्तों के साथ पीसें और पैन में पिसा गुड़ और वह मसाले डालकर हल्की आंच पर 15 मिनट पकाएं| इसके बाद इसे कांच की बोतल में भरकर रखें| जब पीना हो तो एक चौथाई शरबत में तीन चौथाई पानी व बर्फ डालकर सर्व करें|

What Should You Eat to Promote Your 6- Packs Abs

If your primary goal is to reduce your overall body fat level, then your diet will play a substantial role in this, too. By targeting your nutrition, you can efficiently burn body fat which then helps to reveal your abs and give you that fantastic 6-pack look. And one you can boost with exercise. When a healthy diet is combined with the above exercise methods (HIIT and resistance training), you will start to notice results really soon.

When you have a well-designed healthy weight loss/nutrition plan, you will see there are a few essential variables to master. Here is a quick overview:

PROTEIN:-

Protein is crucial when losing fat. Research shows it can help double weight loss while still protecting the hard-earned muscle you already have.

CALORIES:-

Total calorie intake or energy balance or is also imperative. Initially, you must consume fewer calories than your body requires. This helps force it to burn your stored body fat. As a general rule for quick weight loss, I suggest you target around 11 to 12 calories per 1 lb. of overall body weight. For an individual weighing 200 lbs., this equates to 2200 – 2400 calories per day.

SCIENTIFICALLY RESEARCHED SUPPLEMENTS:-

Particular supplements can help to enhance weight loss once you have your diet and training regimen in place. Two vital supplements for quick fat loss are green tea and caffeine. Remarkably, both these work on a synergistic level to help burn body fat directly from within the stomach.

This is done by the increase in catecholamines, and it is these that can help the body to move those immovable fat deposits. Here, they release fatty acids into the bloodstream which are then burnt as fuel. To be effective, take about 500 mg of green tea with 200 mg of caffeine, two times per day, once in the morning, once in the early afternoon. This is great, as long as you have no allergies to these substances.

CARBS & FAT:-

There are numerous dieting methods around, and these range from low-carb diets to carb backloading. There are also traditional high-carb and low-fat diets. All these methods can work, although it boils down to if protein intake is increased and the daily calorific consumption is reduced. With my system for the 6-Pack Formula, you will soon see excellent results.

Research has shown that low-carb diets are fantastic for the burning of belly fat and overall weight loss. However, if your protein and calorie levels are controlled, a higher carb and a low-fat diet can work just as well. Your carbohydrate and fat intakes should be based on your preferences, so you can eat what you enjoy, as long as you remain within the limits and exercise accordingly.

Are You Following The Proper Running Forms?

Hello friends, before you get into your any running plan, let’s quickly go over proper Running Forms. There are many areas of focus to think about in terms of running from, I like to think about them from my head down to my toes in sort of a check list fashion.

RUNNING FORMS:- 

  • Head: Chin up, eyes at the horizon. Not looking at the sky, not looking at the ground, which can restrict your breathing.
  • Shoulders: Pretend like you are standing against a wall and you are pushing your shoulders back against the wall. Letting them shrug forward can cause cramps in your shoulders muscles.
  • Chest: Push your chest out slightly in front of you and stand tall. This also helps you to not shrug forward in the shoulders.
  • Arms: Bent at about 90 degree, swaying forward and backward gently but not so much that you are twisting your upper body. Use only forward and backward motion, no sideways twisting movement that will throw you off balance and restrict your momentum.
  • Hands: Hands should be cupped gently, but not squeeze to create tension. Pretend like you are holding an egg and you don’t want to crush it.
  • Legs: Knees should bend slightly and legs should simply go on in front of the other. Never lock your knees.
  • Feet: You should aim to land mid foot or closer to the balls of your feet if that feels comfortable. Some runner use a ‘heel strike’ but this can possibly lead to injuries.
  • Body Lean: It is OK to lean your body slightly forward, just a few degrees but you never want to lean too far forward. This is especially true on hills. Never lean in to the hill as it ruins your posture, always keep your running form standing tall.
  • Overall: If you use most of the tips above, even simply standing, you will notice it is a lot like having proper posture. Mid-run, I go through this list periodically to re-correct my form. Inevitably as your body gets tired, the slumping can become a problem, so always remind yourself to improve your posture. It sounds silly, but I sometimes think about meeting an important person like the President, and think about how I would stand with them in the room. Having this proper ‘running posture’ will help you avoid injuries and even improve your speed and reduce fatigue.