Toast to roast- Health Book :Day 50

Did you know that roasted grams or bhuna chana has several benefits that can meet the deficiencies of your body? Don't tell me that you didn't know that! Okay you can raise a toast to the healthy roast then :-)

Well, roasted gram or bhuna chana is a healthy snack for everybody. Why should you eat roasted grams, let me cite few reasons in my Year Health Book -

It is an outstanding source of manganese, folate and protein ,copper, phosphorous and iron. I really don't need to quote the benefits of these minerals for you, however let me do that for few of them.

-Maganese contributes to formation of bones, blood sugar control and production of collagen in skin.

-Folate aids fetal development in pregnant woman's womb, production of red blood cells, controls heart diseases and reduces depression.

-Phosphorus forms healthy bones & teeth, improves digestion and helps the body absorb Vitamin B.

-Roasted grams have loads of dietary fiber which and this helps prevent constipation as it promotes easy bowel movement.

-Roasted gram is very low in fat and this is one of the main reasons that many people eat it.

-It is low in calories and controls cholesterol level.

-Maganese contributes to formation of bones, blood sugar control and production of collagen in skin.

-Folate aids fetal development in pregnant woman's womb, production of red blood cells, controls heart diseases and reduces depression.

-Phosphorus forms healthy bones & teeth, improves digestion.

• Roasted gram has lots of dietary fiber and this helps prevent constipation as it promotes easy bowel movement.
• Roasted gram is very low in fat and this is one of the main reasons that many people eat it while dieting or those who have been diagnosed with heart diseases.
• It is low in calories,high in protien & iron.
• Roasted gram Control Cholesterol level.

Dieting or no dieting, you should eat healthy and exercise- The only mantra of a healthy life. Hence stay healthy stay blessed.

The serious most condition

It was way back in 2004 when I was pursuing bachelor degree and was very new in the capital city of Delhi. Life in a metro for a new comer is always difficult. However, thanks to my two other roommates Divya and Swati, from my hometown Dehradun, who cushioned my life with their warmth through my thick n thins. Not that I liked warm weather, but life was easy with them amid all struggle & problems. And the biggest problem in our life was our landlady.

A middle aged lady with 2 kids and husband working in a different city, had rented the house’s 1st floor to three of us. However, little did we know that she had decided to screw our peace of mind. Since all three of us (Divya, Swati and I) worked in night shifts, we routinely returned home in the wee hours of the morning. The house had a common entrance which became a big setback for us. Initially the house owner agreed to the terms and conditions of our working hours. She happily unbolted the gate for us initially, within the first few days of moving in.

Gradually she grew irritated of our odd routine that spoiled her sleep. Possibly she realized that renting the floor to three girls working in BPO was the biggest mistake of her life. The happy welcome and "koi baat nahi beta" soon turned into frowns. Days turned into weeks and for reasons unexplained she transformed to a circus ring master sans a whip.

I failed to understand how were we three responsible if water supply was stopped by the municipality or if there was power cut for whole day? She kept a close watch on the consumption of water by three of us! Holy cow! Who does that!!! And if the tank ran empty some day she would plug out the motor or conveniently say it is out of order. I started to hate her and staying in the house located in East Delhi.

She often came to us and complained of noises that caused her disturbance. Where did she hear noises from? In our absence at night was there some ghost dancing on the floor? While we slept during the day, we never heard noises. We wondered if she was mentally sick or she hated our presence. God knows! I only know one thing, that her condition was serious. Her tantrums were disturbing and we moved into a new house post few months of stay there. She was Case#1 a serious case of mental disorder without any reason. I assume she had tenantomaniasm (Don’t laugh. I coined the term for those who hate their tenants)

We relocated to a new house in South Delhi. Congested and crowded, South Delhi did not appeal to me. I wondered why it was the most posh area of Delhi. Houses were like pigeonhole, lanes as narrow as rat maze, and markets that encroached roads. The landlord of our pigeonhole was a soft spoken gentleman who was never concerned about our office hours or nature of work. Who on Earth knew that it was his wife who would give us all the trouble? On Sundays Divya noticed the landlady cleaning the house early morning. Smita noticed her sweeping the floor two hours later. I saw her mopping the floor somewhere in the afternoon. All three of us noticed her repeating the activity in the evening. That was our first weekend in the new house. She politely remarked, “Beta ghar saaf kar lia karo” (Please clean the house at times)

Our tight schedules of night shifts and sleep during the day left us with no time for ourselves, let alone cleaning the house. She would often sneak into our room and scold us for the messy room or the cobwebs near ceiling.

She dusted, swept and mopped the floor atleast 6 times a day! The maid whom she had hired was instructed to clean the terrace and staircase only. Rest was the landlady’s kingdom which she looked after day night! I wouldn’t be surprised to see her cleaning the house at night as well. She needed treatment for her serious condition of OCD (Obsessive Compulsive Disorder)

So much was her obsession with cleanliness that she did not allow her husband to enter the house when she mopped the floor. Her house was undoubtedly clean, but she skipped her social gatherings, events or parties just because she was busy cleaning the house! Would you laugh if I’d say she sat crossed legs on the floor to have lunch with newspaper spread in front of her, instead of using the huge dining table of her house?

Swati pulled her leg one day asking her to sell the dining table to us. Obviously, the woman grew furious.

Her obsession for tidiness grew with leaps and bounds and that became apparent when she instructed us to hire a maid for cleaning our room. That was not mentioned in our contract! Yet we reluctantly hired a maid to clean the tiny rooms.

In a month’s time, the maid quit the job. Why? Because the landlady was after her life to clean the ceiling everyday and mop the floor twice! God! I knew that #conditionserioushai!

We were suffocated and moved to a new house, this time with no landlord/lady staying in the same house.

Their condition was seriously serious! God bless them with something like Cadbury Five Star. I would have given the dose to them myself, but alas I don’t want to relive the horror by meeting them again. I am happy without any landlady around!

This is an entry for Indiblogger Cadbury Five star #conditionserioshai contest. Don't be so serious and click on https://www.facebook.com/cadbury5star

Condition Serious?

The hostel was immersed in dark apart from the porch light at the hostel entrance near the reception. It was 3 am by the clock. I felt thirsty and woke up to refill my water bottle. It was a pleasant April night and Bangalore has always been known for it's lovely weather. We were through with our 2nd semester exams two weeks ago and all of us were relaxed, looking forward to some newness and fun. We had been 'promoted' as 'seniors' and officially possessed the licence of ragging freshers! Alright, lets not call it ragging, because it was banned in college. We called it "Interaction with juniors".

When Smita was missing

I dragged myself to the refrigerator with eyes half open, only to realize that Smita, my room mate was missing from the room. I rubbed my eyes to get a better view of her bed.

"Shit!" my heart skipped a beat. "Where the hell had she vanished at this odd hour? Ghosts wont do that. Did the bed swallow her?" I murmured to myself and almost panicked while switching on the light of the room. The hostel management had allotted my room to Smita after the 2nd semester exams and till that day I didn't know the reason for the shuffling. Perhaps, that night I knew the reason. Before I could wake up the hostel warden or bang the doors of the adjacent rooms, I spotted her in the porch. She was couched on a chair with her head bent.

I assumed she was sleepwalking. I went downstairs to wake her up and fetch her back to the room. However, my assumption which I had made a minute back, crash landed right on my head, when I found her reading a book instead of sleeping. With her head bent and crouched back, she was deep engrossed in reading something.

"Holy shit! Is she reading some adult book?"

No body reads an adult book like that! I walked towards her to see what was she reading at the odd hour of the night when everybody was sound asleep. She sat motionless, with all her concentration towards the book. I saw her lips moving.

Sleepwalking?

Another assumption came crashing down like Mig plane. "Is she performing planchette or calling some spirits from the book?" I froze. I could not move. I was scared to death at the thought of sharing my room with an exorcist or perhaps a killer! Her unkempt and carelessly open hair were all over her shoulders and face.

I wanted to scream but my throat choked. I wanted to run away from the sight, but I felt my feet glued to the ground. My heart beat accelerated, cold sweat rolled down my forehead and my palms turned ice cold.

Suddenly Smita looked up from the book and turned her head towards me.

"Shilpi? Hi. Why are you here?" Smita asked me, looking straight into my eyes. I was speechless. In my head I asked her "Why shouldn't I be here? Did I disturb you during your evil rituals?" but I spoke nothing. My mouth felt dry and tongue felt paralyzed.

"Oh my God, she has been doing all those nasty things on me! She has my spirits under her control and I will be her servant for her whole life!" A shudder passed through my body as these thoughts struck my empty mind.

The world had come to a standstill at that moment. I almost fainted when Smita got up from the chair and shut the thick book.

"Organic Chemistry volume-2?"  I looked at the book and managed to speak.

Smita lowered her eyes feeling embarrassed and forced a smile on her face.

"Well, I am preparing for the next sem exams. I did not want to disturb your sleep, so I came here to study. The porch is the only place which has the lights switched on the whole night you see," Smita said innocently.

My body started returning to normal and I gathered all courage to speak at last. "Damn! I panicked when I didn't see you in the room. I thought you sleepwalk! By the way, goddamn which exams are you preparing for? Semester exams are 6 months away and we just appeared for one 2 weeks ago!" I demanded.

"I am quite concerned about my grades Shilpi. I want to top the class. Moreover I am used to studying till late night, so I thought why not utilize the time by studying," a clumsy Smita said, with the book wrapped in her arms, as if I was going to snatch away that prized possession from her. I noticed her uncut nails and un-waxed arms.  Studies kept her so busy that she became shabby and dirty. Rather she kept herself busy with studies. Her condition was seriously serious.

"God! Your condition is serious! Here I had so many thoughts in my mind and you...are...so...huh!!"

"Why serious and what thoughts?" she asked instantly.

"I thought..you..were kidnapped or something," I controlled my emotions and wiped the sweat from my forehead. I did not want to get into an argument with a half crazy girl who happened to be my room mate lest my nightmares should turn into reality! I did not want to tell her how serious was her condition, because I wanted to sleep peacefully.

#conditionserioushai became the tag word for Smita thereafter. She is still known as the crazy bookworm of our college. I seriously wish that a dose of Cadbury Five Star was prescribed to her that time!

This is an entry for Indiblogger #conditionserious hai blog contest. https://www.facebook.com/cadbury5star

Wrist 'watch'- Health Book Day 44

Do you work out on the entire body but your wrists show thin and weak? Ah! This holds true especially for those who don not do weight training or are more focused into abdominal exercise. I am no different. I was fully focused on cardio and abs exercise with least or no efforts on my wrists, resulting which they appear thin and weak.

Sharing few exercises my gym coach taught me to build strength in wrists.


1. Wrist circles : Warm up with rolling your wrists. Make a fist with both hands and slowly make a circular motion in one direction a few times, then switch to counterclockwise. Repeat the process with both the hands.

Wrist extension

Wrist flex

2. “Jingle the” dumb bell: The lightest weight of the gym for women and beginners is ideal to start. All you need to do is rest your elbows on a flat hard surface and hold dumb bells with palms facing ground. Without moving your arms, move your wrists up and down in a slow motion. Reverse the position of your wrists and roll your wrists up and down with the dumb bell in your hands.


3. Punch the bag: Punch a punching bag or a heavy bag lightly for a minute. Repeat 4-5 times.
    Doing push-up exercises also helps build strength in wrists.

4. Ball Squeeze: Take a stress ball, small rubber ball or tennis ball or a rolled up sock and grasp it in your palm as tightly as possible with your fingers. Hold for 5 seconds and relax for 5 seconds. Repeat about 10 times. Switch hands.

5. Bar hang: I shunned this exercise initially thinking it to be a waste of time. However, my gym coach told me that this activity is a great way to strengthen not only wrists, but grip and forearms as well. It may seem easy at first but trust me its not! The idea is to hold onto the bar as long as you can which would determine your grips strength. You can use both an underhand and overhand grip. Do 3 sets of 10-20 second holds.

Doing these exercises regularly will build strength in your wrists gradually. Keep practicing and build a healthy you. Stay healthy stay blessed!

Where does heaven exist? (Guest Post)

This is a guest post from a budding poet Sumit.

Sumit Chaudhary who writes under the pen-name "Armitunum" is pursuing his Bachelor Degree from IIT Kharagpur.  Apart from writing he has keen interest in music and plays piano. His poems and short stories are very simple, articulate and inexorable.

I interacted with him on a forum in Facebook and was surprised to see pure and poetic thoughts in a young person like him. Perhaps it is the IIT that makes him serious? Just kidding! Reach him at  www.facebook.com/armitunum and TheArmitunum@gmail.com.

This is a touching poem titled "Where does heaven exist" by Amritunum

I don't know why Maa went there,

I miss her more and much and more today,

Mumma please come back here,

I need you right away.

Does heaven have a phone number?

Or its way goes through platform 9-3/4?

Is it in books made of ivy timber?

Or is it somewhere deep down my floor?

If it has a phone number how many digits is it?

Will it be an international call or call for free?

Does it have digits; digits very complicated?

Or it's a simple one like three hundred thirty three.

If heaven in Howards, is Maa under guidance of Albus Dumbledore?

What is she going through there? Is it mayhem?

On the railways, I asked papa once where is that door?

But papa says our station has only seven of them.

If heaven is in those dusty old books, what page do I have to read?

Is it on the page where an old man lies with nasty looks? Or the one that says 'human too born through a seed?

If heaven under my floor, how much I have to dig?

Yesterday I hit an axe on the floor, it hurt me but Maa now I am fine,

Maa I don't know what to ask more so I leave you a sign,

"Why you went away maa, I am only nine!"

Cornot Snack- Health Book- Day 43

"Let's go for coffee!"

"Lets have tea and biscuits"!!!

"How about cold drink and bread pakoda"?

I grew tired of listening to my energetic colleagues during every break that we take. While I had shunned unhealthy eating a long time back, it becomes difficult to keep the temptations under control. I chalked out an easy way for these tea/coffee breaks. Instead of throwing trash in my body, I'd rather eat something healthy and nutritious. And this is what I made- Cornot Salad! Wondering what it is? It is a mixture of corns and carrots, the term Cornot was of course devised by me!

Method- Pressure cook a cup of corns. (Corns are easily available in Safal/Mother dairy stores and even with the local vegetable vendors)

Chop 1 medium or 2 small sized carrots.

Squeeze lemon juice and add chaat masala.

Cornot

You can make the mixture and store in refrigerator overnight. Carry it to your office next day and enjoy a healthy snack. I certainly don't need to cite the benefits of cornot, but for the sake of humanity I will.

1. You get Vitamin A & C from this dish.
2. Corns is fibrous and super nutritious.
3. No fat or cholesterol in this chaat mixture.
4. Fills your stomach without letting fat accumulate.
5. Better than tea/coffee or high calorie snack/beverage.

Stay healthy stay blessed !

Poetry- Guest post

Meet Andrew Alpin,born and brought up in Kolkata, loves music and to read books on philosophy and occult. His love for mountains brought him to Darjeeling where he stayed for 6 years. Now works as a restaurant manager and a part time web content specialist in Kolkata. He has been writing poetry since the age of 19. Inviting him for a guest post was a great experience. You can reach him at andrewalpin1@gmail.com or get in touch with him through his FB profile https://www.facebook.com/andrew.alpin.5?fref=ts

Can you imagine somebody writing such beautiful verses of poetry in childhood? I was very young when this poem was written.  Read two verses penned by Andrew in 1989 and 1990. 

Wind on the ridge

Wind on the ridge

Blowing strong and free

I hear your mighty voice

Roaring through the trees

Wind on the ridge

You shall not seem to mind

Each time I cross these rocky paths

My spirit I come to find

1989

Pain

Life is weary

And living is full of pain

Like a tired flower all withered

I long for the comfort of rain

1990

10 reasons to have Green Tea- Year Health Book: Day 42

Cuppa Green Tea

Originated in China, Green Tea was used to heal wounds and control bleeding. The practice continued in Chinese medicine and later in traditional Indian medical science too. Just like the difference between white bread and brown bread, green tea happens to be better than black tea pertaining to the processing. Green lea is not fermented unlike black tea hence retaining the antioxidants  and other beneficial properties.

A cup of green tea can give you several benefits like no other thing. For some, green tea tastes bad. However, green tea is a powerhouse for you. 

Sharing 10 reasons why should you have green tea-

1. Prevents Cancer- The natural chemicals of green tea, called polyphenols provide anti-inflammatory and anti-carcinogenic effects. Research shows that green tea drinkers compared with non-drinkers are less likely to develop pancreatic cancer, particularly in women. 
2. Reduces Cholesterol- Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol. It also protects against the formation of clots, which are the primary cause of heart attacks.
3. Anti-aging: Green tea's antioxidant (polyphenol) fights against free radicals. Hence it helps you fight against aging and promotes longevity.
4. Skincare. Green tea also helps fight wrinkles on skin.  This is because of their antioxidant and anti-inflammatory activities. Green tea reduces sun damage and helps your skin glow.
5. Controls Diabetes. Green tea regulates glucose levels in blood, thereby slowing the rise of blood sugar after eating. This can prevent high insulin spikes that result in fat storage.
6. Aids in weight Loss. Green tea increases the metabolism of your body. The polyphenol works to intensify levels of fat oxidation and the rate at which our body turns food into calories. Green tea may promote a small, non-significant weight loss in overweight and obese adults.
7. Regulates Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure. It works on the lining of blood vessels, helping keep them to stay relaxed and withstand changes in blood pressure. 
8. Prevents cold and flu: Green tea prevents you from getting a cold or flu. Vitamin C in green tea helps you treat the flu and the common cold.
9. Controls Asthma: The Theophyline in green tea relaxes the muscles which support the bronchial tubes, reducing the severity of asthma.
10. For Bones: The high fluoride content found in green tea helps keep your bones strong. If you drink green tea every day, this will help you preserve your bone density. This is advisable for women in late 30's who lose their bone density.

Green tea of several brands are easily available in market. All you need is a cup of hot water and green tea bag. When we know that prevention is better than cure, then why wait till anything happens wrong? Stay aware, start early and keep the nasty illness away!

Happy healthy brewing!

De stress with SPA- Year Book, Day 39

Amidst my daily exercises, yoga and healthy diet, I suddenly came across something that I had never tried before. It was an amazing Spa therapy! I had always been apprehensive about getting a spa done pertaining to the odd stories heard from many. Secondly, I never had a chance to experience wellness through spa. This one just fitted the picture so well.

Located in the main market of Delhi’s South Ex-2, Four Fountain Spa, specializes in massage and spa therapies. You can rejuvenate yourself while de-stressing and healing by the physiotherapy way. “Touch therapy” has been known and practiced in India since ages. Four Fountain Spa helps you feel de-stressed by working on the points of your body. I opted for half an hour foot-reflexology to awaken my tired legs.

The ambiance takes away half of your stress. The moment you enter the place, the soft lights, the sweet aroma, the comfortable seating arrangement and unique aesthesis, instantly have a soothing effect on you.  The friendly staff immediately attends to you, and caters to your requirements. They are not pushy, and I give them one extra point for that!

Jyoti, the therapy expert, showed me the way to the massage room. The room had a row of neatly arranged sofa and comfortable stools covered with towels. The Buddha statues and bonsai plants immediately got my attention. 

                            

Jyoti cleaned my feet with a warm wet towel and tapped my feet with her fingers. She touched and stimulated the important points of my feet one by one. I came to know that every finger of our foot has a nerve that has a direct effect on our lungs, heart, kidneys and eyes. She pulled each finger of the toe gently and moved her fingers pressing the nerves. She massaged aromatic oil on my legs and made sure to arouse the sleeping muscles and veins.


 Jyoti moved my toe 360 degree and ran her fingers on my toe. Her magical hands were just perfect. The pressure on the points released all my stress gradually. I started feeling light and fell asleep for some time. The effect of the soft music in the room added to the enchantment. I woke up from my short slumber after she ended the foot reflexology.

I could not stop myself from asking where she had learnt the therapy art and I was surprised to know Four Fountain Spa has an institute in Pune. That’s where Jyoti was trained and is successfully leading her career from the past two years. Massage and spa therapy is a part of many physiotherapy treatments.  I was too tempted to go for a body massage at that time, but could not, because of less time in hand.

I was offered complimentary green tea after the session. The staff also gifted an aromatic balm to rub on forehead and sole to ensure good sleep. Loved that!

Four Fountain Spa is located in many places across India. They have a huge variety of therapies and massage sessions which is done with the aid of natural oil and healing ingredients. The packages are really economical. Click on the website for details- http://www.thefourfountainsspa.in/

Do try spa and massage at least once, which releases stress and invigorates you instantly. I added this to my YHB from now!

Destress thyself- Health Book Day 38

Exercise, coupled with good nutritious diet is the key to a healthy body and mind. We don’t have open space to walk around. We stay in high rise apartments with every item that makes life comfortable. But does that make life healthy? Even if we have space, we don’t have the time to utilize it. We seem to be on our toes always. After returning home from a tiring day at work, 90% people don’t feel like exercising. Either they would be too tired, lazy or stressed out. Alright then, if you fall in the above category, these exercises are you-

Practice deep breathing or Bhastrika- Sit in padmasan (lotus pose), bring the tip of your index finger and thumb together and place your hands on your knees, palms facing up. Arms should be straight. Close your eyes and inhale slowly. Hold your breath for 4-5 seconds and exhale slowly but deeply. Repeat the entire process 3 times. Then inhale exhale deeply with full force. Repeat 5 times.

While exhaling, imagine your fatigue and negativity flushing out of your body. Eventually you feel relaxed and calm.

Pronounce Aum- After deep breathing, practice “Aum”. The process more or less remains the same.

Inhale, hold your breath for 4-5 seconds. Pronounce “Aum” in the process of exhaling. Remember while pronouncing “Aum”, in the initial few seconds your lips would be oval like fish mouth. Purse your lips together and your nasal cavity vibrates with the M sound. The latter (M sound with lips together) should be longer than the “O” sound with oval lips.

Ideally these are practiced during the morning. However, one can do that in the evening too. These are great stress busters and make you feel rejuvenated.

Bhraamri- Your sitting position remains the same. Press your earlobes with your thumb. Index fingers to touch your forehead. Rest of the three fingers would cover your eyes. Do not exert pressure on your eyes. After deep inhaling, exhale from nose vibrating the M sound loudly. Repeat the whole exercise 3 times.  This exercise leaves your mind with a vibrating sensation.

If all 3 exercises are practiced in a sequence daily, gives you immense benefits-

1. Regulates the right amount of oxygen throughout your body
2. Increases your concentration
3. Acts as stress buster
4. Relieves you of fatigue& laziness
5. Refreshes mood, counters mood swings
6. Helps you relax

De stress yourself the yogic way and lead a happy healthy life!

Back ache? Health Book- Day 37

Recap- Yesterday was Dhanuraasan (The bow pose). Read the full post here- http://bit.ly/1gOoAiG

Today is a simpler one, named Bhujangaasan or the Cobra Pose. This is a back bend that stretches muscles on the front of the torso and strengthens your arms and shoulders. This is also a part of the sun salutation (Surya Namaskaar) sequence.

Step 1- Lie face down on the floor on yoga mat with your palms flat, placed beneath your shoulders. The tops of your feet should be flat on the floor.

Step 2- Spread your hands on the floor under your shoulders and brush your elbows against your rib cage. Close your eyes and inhale slowly. Feel the stability in your pelvis, thighs and tops of your feet.  Exhale gradually before opening your eyes.

Step 3- As you inhale, steadily straighten your arms and lift your chest from the floor. Do not fully straighten them as if may feel uncomfortable. Extend through and deepen your stretch to create an even arc in your back.

Step 4- Push your upper body off the floor and straighten your arms as much as is comfortable while keeping your hips, legs and feet planted on the mat. Tilt your chin upward and lift your chest toward the ceiling. Press your tailbone towards your pubis and lift your pubis toward your navel, narrowing your hips. Keep your shoulders broad, but relaxed, with the blades low on your back.

The amazing benefits of this aasana- 

• Stretches muscles in the shoulders, chest and abdominal cavity.
• Reduces stiffness of the lower back, Strengthens the spine
• Strengthens the arms and shoulders, increases flexibility
• Improves menstrual irregularities
• Firms and tones the buttocks
• Invigorates the heart
• Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
• Improves digestion

No more back ache! Health Book :Day 36

I am no doctor! I am no fitness expert! However, there are few tricks that I know and practice for my spine health. With the kind of fast paced and hectic lifestyle we have, little issues like backache often go unnoticed till they become a major issue. Do not ignore the slightest pain in your spine. It is the spine that gives you the ability to look like a human! Sharing few easy exercises to prevent and cure backaches-

1. Dhanuraasan- Bow pose-

Named after the bow's shape, dhanuraasan stretches the front of the body, thighs, abdomen and chest, throat, and deep hip flexors.

• It is a great solution for back ache.
• This asana gives a good massage to the abdomen so it cures prolonged constipation, dyspepsia,and other stomach disorders.
• This also increases energy and counteracts depression.
• It cures spinal hump and joint pain of the legs, the knees and the hands.
• It reduces belly fat, activates the intestines and increases the digestive power.

Step 1-

Lie down on your belly with your palms facing down next to your body. Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (Not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Step 2-

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will pull your upper torso and head off the floor. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

Step 3-

Pressure on your belly might make it difficult to breathe. However continue breathing. Stay in this pose between 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Stay active and pain free with this aasan. More exercise for back would follow in the next blog posts. Keep watching this space!

                                   Keep fit with yoga at home and stay healthy stay blessed!

The butterfly - Health Book Day 35

As a part of the daily exercise regime and mission fitness, I am sharing an easy exercise called the TITLI AASAN or the Butterfly pose.

Benefits:

• This is a simple exercise to strengthen your thighs, tone the legs muscles and relax them.
• It also helps to open up the hips&  thighs and improves flexibility.
• This aasan also stimulates the reproductive and digestive organs.
• Regular practice of this posture is beneficial to the kidneys, bladder, prostate gland, and ovaries.

Method, step by step :

1. Sit in the Lotus Pose or Padma Asana. (Crossed legs)
2. Position your legs so that the soles of your feet touch each other. Your knees should be bent.
3. Try to position your feet the closest to your pubic area hence pulling your heels inwards.
4. Grasp your feet with your hands and sit up with your back as straight as possible.
5. Flap your thighs till your knees hit the ground.
6. Keep breathing throughout the activity.
7. You may speed up the lowering and raising of the thighs to further relax the muscles. This flapping motion is what gives the Butterfly Pose its name.

Few precautions-

• If your are recovering from any injury, do not try this at all.
• If new to yoga, please practice under expert guidance.

See the you tube video for the aasan: https://www.youtube.com/watch?v=77yDLrRWCIg

Healthy to fast- Health Book Day 33

To fast is a way of detoxifying your body. However in India, it's more of a religious sentiment. Few Indians can fast for 5 days a week following five different Gods or beliefs. Whatever the reason of fasting is, the benefits are positive. Many do not know the benefits of fasting and the ways as well. You tend to hog or eat wrong things on your fasting days. That kills the purpose of fast.

WHY FAST?-

Fasting correlates to cleansing and detoxifying your system. It balances and tones your body system as well. Detoxification is a corrective process in our cycle of nutrition. During this time we allow our cells and organs to breathe out, become current, and restore themselves. We need not necessarily fast to experience cleansing, however, minor shifts in our diet such as increasing fluids intake, raw foods, and controlling congesting food, facilitates detoxification. Fasting also helps prevent and repair DNA damage that could otherwise develop into cancer, besides keeping you calm. Increase your longevity and immunity by fasts in the right manner!

STAY HYDRATED -

-Unless its a fast that is done without water, do not restrict yourself on water intake. Have more fluids like juice or toned/double toned milk.

-Avoid cold drinks or carbonated drinks else that should only raise the glucose level in your blood. Secondly these are acidic.

DIET PLAN-

-During your partial fasts (where in you can have meal one time in a day), include fruits and raw vegetables in your diet.

-Non veg food items are restricted as they have high protein and cholesterol.

-Advisable to opt for food rich in vitamin C.

FEW DONT'S

-Avoid using heavy gym machines or strenuous exercises during your fasting procedure. If you exercise at all, a brisk walk should be enough.

-Once you end fasting, avoid indulging in oily/junk or high calories food.

-Avoid fine flour (Maida) items.

With the right amount and kind of food intake, fast successfully and stay detoxified.  Take an ocassional break from food and bring a difference in your life :-)

Grab the grapes- Health Book: Day 32

The easiest fruit to eat.. Pluck and pop into your mouth. No peeling, no cutting.. Wow...This sounds like for the lazy bums haha

• Grapes are rich in anti-oxidant, which play a protective role against cancers of colon and prostate, coronary heart disease, degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
• In red or black grapes, the anti-oxidants  have  anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer properties.
• Additionally, grapes are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.
• Grapes are rich source of micro-nutrient minerals like copper, iron and manganese. Copper and manganese are essential co-factor of antioxidant enzymes. Iron is especially concentrated more in raisins (hence is a recommended diet). 100 g grapes is sufficient for electrolyte, potassium in your body.
• They are an also good source of vitamin-C, vitamin A, vitamin K, carotenes and B-complex vitamins.

The wonder grapes is anti cancer, anti virus, anti aging and anti heart disease agent. Pop in a mouthful everyday! Stay Healthy Stay Blessed  :-)

Tongue tales- Health book Day 31

Ashamed to stick your tongue out because it is white? Or do have bad breath? Both the problems are related to each other. A white tongue not only looks abnormal, but if left untreated, it’s a strong indication of a bad breath problem.

Tongue cleaning or tongue scraping is a process that the majority of people  don’t do on a daily basis. Yet, it’s one of the most important steps you can take to keep your breath clean and fresh!

Lets follow this healthy activity-

STEP 1: Start at the base of your tongue.Place a tongue cleaner/scraper flush against your tongue’s surface and sweep from the back to the front.

STEP 2: Once the surface debris from your white tongue has been removed, apply a small amount of toothpaste to the head of your tongue cleaner or toothbrush.

STEP 3: Gently coat the surface of your tongue  with the toothpaste as far as possible at the base of the tongue. This allows the toothpaste to penetrate below the surface of your tongue and neutralize the bacterial infection. There are more bacteria in the rear of your tongue than in the front!

STEP 4: Once your tongue is coated, allow the toothpaste to stay on the surface of your tongue as long as you can. If you begin to cough, or you gag just spit whenever you think you should.

Use a tongue cleaner daily to remove the debris from your tongue. Gargle with warm water before sleeping. 
Following this routine daily gives you the most benefit possible in cleaning a white tongue. This routine will help prevent white tongue, keep your breath fresh, and help you to maintain the normal, healthy, pink color that everyone would like to have.