Are you feeling Tired ? Have an IRON rich diet.

Have an Iron reach food and leave your tiredness to live a life full of Energy.

As I have wrote in my last blog what really cause the constant tiredness in our body, thats causes due to Iron deficiency.

So, here I am giving you an Iron reach diet, so that you can have enough energy in your body and live every day & every moment full of energy.

Breakfast bytes

~ Breakfasts could include porridge of rice flakes, garden cress seeds or muesli (a popular ready made breakfast cereal that contains cereals, nuts and dry fruits).

~ A savoury preparation of rice flakes (masala poha) also works.

~ A vegetable sandwich made with green chutney (prepared from coriander leaves or mint leaves or curry leaves, coconut or groundnuts along with amla) and slices of tomato and cucumber has lots of iron.

~ Have a glass of citrus juice or a citrus fruit like orange or sweetlime.

Mealtimes

~ Your main meals should contain a green leafy vegetable every alternate day and a salad either at lunch or dinner.

~ Cauliflower leaves are much richer in iron as compared to other green leafy vegetables and should be consumed more often.

~ Eating an amla along with your meal or drinking a glass of fresh lime juice half an hour after the meal is beneficial, as it helps increase the absorption of iron.

~ Non-vegetarians should include fish in one meal, and meat or poultry as a garnish to a vegetable dish in the other.

Snack time

~ Iron rich snack choices include dates, figs (anjeer), jaggery based chikki or garden cress seeds or ahliva ladoos.

~ Tea and coffee contain tannins, which form insoluble complexes with iron, thereby preventing its absorption. Hence, they should not be drunk along with or immediately after a meal.

Practicethese simple tips and you will feel just fit and fine.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

Do You Constantly Feel Tired ???

Do you constantly feel tired?

Do you feel perennially exhausted ?
Do you sometimes experience breathlessness and palpitations?

Does your skin turn pale often?
It could be due to iron deficiency, a common problem amongst the youth today.

Causes of IRON deficiency

~ A low intake of iron rich foods.

~ Predominance of non-heme iron in the diet, an iron type that is not easily absorbed by the body. The other type is heme iron, which is easily absorbed.

~ The absence of iron absorption enhancing factors like vitamin C, meat, fish or poultry.

~ Prevalence of infections and worm infestations.

Types of dietary iron

~ Non-heme iron, which is the insoluble ferric form, is present in vegetable foods.

Rich sources of this form include rice flakes (poha), green leafy vegetables, sprouts, garden cress seeds or ahliva/ halim, dry fruits and jaggery.

Garden cress seeds, which are reddish brown in colour and resemble falooda seeds, are usually available at most provision stores. Soak a handful in a glass of milk for about 15 minutes and drink up the mixture.

The body can absorb only two to 20 percent of non-heme iron, but its absorption can be enhanced or decreased depending upon the food and drink had at the meal.

~ Heme iron, which is a soluble ferrous form of iron, is present in red meats, fish and poultry.

Milk is a poor source of iron, while egg contains a higher proportion of non-heme iron in the yolk.

On an average, about 15-35 percent of heme iron is absorbed by the body.

Enhance iron absorption

~ The presence of vitamin C rich foods at a meal enhances the absorption of non-heme iron; vitamin C converts the insoluble ferric iron into its soluble ferrous form, which can be easily absorbed.

These include guava, amla and citrus fruits like orange, sweet lemon, grapefruit and lime. Amla can be had as a pickle, murrabba or in its candied form.

~ The consumption of meat, fish or poultry has double benefits -- it provides heme iron as well as increases the absorption of non-heme iron.

~ Fermentation -- which takes place while making the idli-dosa batter -- and sprouting grains destroys some of the iron-inhibiting substances.

~ Raw or lightly steamed sprouts are also rich in vitamin C, which increases the absorption of iron.

Vegetarians versus non-vegetarians

Although vegetarian diets tend to be lower in iron than non-vegetarian diets, vegetarians do not have a greater risk of developing iron deficiency anemia.

So, whenever u feel tired on regular basis, then better you look into your food and make it a IRON reach one. That helps you in having life full of energy and you will live a happier time.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

What should you eat before a workout?

What should you eat before a workout?

Planning to include an exercise schedule in your to-do list of things? Good.

Now comes the tough part. What should you include in a workout session? Ideally, exercises should be instrumental in building up your stamina and toning your body.

And what should you eat before and after a workout session? Well, that's our focus for the week.

To begin with, always remember this thumb rule -- exercising on an empty stomach is detrimental. However, eating too much just before a workout session isn't good either. Don't eat anything at least 30-40 minutes before you decide to exercise.

Yoga experts believe people should avoid drinking or eating anything at least for an hour before a session. Always have water an hour before an exercise session. And yes, sipping water in small quantities throughout the workout is permissible.

What should you eat before a workout? Ideally, a simple fruit should do the trick. You don't want to feel too heavy but you don't want to feel too hungry either.

However, if you find it difficult to start your day without tea or coffee, don't stop yourself. But wait for at least 40 minutes after your tea/ coffee before you start exercising.

On the other hand, all those corporate executives who prefer to hit the office gym after a hearty breakfast -- say one comprising of bread, eggs and fruit -- need to wait for at least two hours before they can work out. In fact, an ideal pre-workout meal is a combination of carbohydrates, fibre and protein.

An ideal pre-workout Indian breakfast can comprise of a bowl of poha or upma, fresh fruit and a glass of milk topped with almonds. Those of you who are allergic to milk can consume a cup of tea or coffee.

Alternatively, you can opt for a bowl of milk and cornflakes, eggs on lightly buttered toast too.

A post-workout meal should be light. Ideally, this meal should be consumed within two hours of the exercise. Don't remain hungry for too long after an exercise session.

This meal should contain protein, complex carbohydrates and healthy fats too. A vegetable sandwich or a fish sandwich (use wholegrain bread) with fruit or fresh fruit juice should do you just fine.

And yes, before you start your exercise schedule, don't forget to consult your doctor.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

YOGA : How to Do It ???

YOGA

Yoga has become a religion, its no more the ancient art of spiritual enlightenment practiced by Hindu yogi. It has become the New Age Mantra for the Modern Man to keep himself most energetic and agile to emerge as a Winner in both his Personal & Professional Life, after all a Healthy Soul become a True Winner in every spear of Life.

So in this high-stress, extremely competitive world every one needs to take care of their health and keeps their mind and body perfectly fit. And YOGA has emerge as the best tool for this supreme fitness. And over these years it has achieved the popularity that nothing else has gain all over the globe. Yoga has become a Brand over these years.

This blog is for those people who wants to make this powerful four lettered term "YOGA" their DNA for a healthy and successful living.

How to do Yoga?

The first thing to say in an article about yoga is that, if you are a beginner, do not do it at home by yourself. First join a class, pick up some of the basic techniques and postures and then replicate them at home if you want to.

Most yoga instructors caution that you should let the innumerable books and videos that are now available about doing yoga at home be learning supplements rather than a sole resource.

Everyone knows nowadays that yoga can be a rigorous workout. Not only does it help you lose weight and become fitter, people have claimed it clears their minds, helps them concentrate and, if you are into that kind of thing, regulates their 'chi' or life energy, making them more vitalized.

Yoga is also great if you're pregnant; it'll keep you limber, and the deep breathing exercises will not only help during labor, but will also come in handy when you need to stay calm and not panic during the stress-ridden first six months of your baby's life.

The most popular kind of yoga today is Hatha Yoga, a broad category of yoga that uses physical postures -- this includes most kinds of yoga practiced at the yoga centers and gyms that have sprung up all over the country.

Asanas, which are taught in Hatha Yoga, are only one 'limb' or part of yoga; the other seven are Yamas (restraints), Niyamas (observances), Pranayama (breathing), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana (meditation), and Samadhi.

By exploring the first seven parts of yoga, teachers say our attitude to the outside world changes, becomes more compassionate and more focussed, until soon we start to focus inwards until we reach Samadhi (enlightenment).

Spirituality aside, yoga is also a great way to get back into shape. You don't have to be of a particular age group, at a specific athletic level, or even very flexible to do yoga.

Flexibility will come with practice. You can choose to attend a yoga class according to the fitness level you are at (although, even if you are very fit, you should still start off with a beginners' level class to learn the basic postures).

Iyengar yoga, named for yogi B K S Iyengar, emphasizes body alignment, and holding set postures rather than flowing from one into another, as with most other types of yoga. It is a kind of Hatha Yoga, and uses props like blankets, blocks, pillows and chairs.

A lot of emphasis should given on Pranayama, the technique of breathing. For instance, Suryabheda, in which you breathe through your right nostril and exhale through your left, energizes you by activating your chi and keeps it flowing. Kapalbhati is another breathing exercise, which some expert say can help combat such ills as diabetes and asthma.

Other kinds of yoga are Ashtanga Yoga, a kind of 'power yoga' that consists of a series of asanas and can be quite physically demanding. Kundalini Yoga uses breathing techniques in conjunction with postures, and a more recent kind of yoga is Bikram Yoga, created by Bikram Choudhary, which is practiced in a hot room, based on the theory that heat can loosen muscles and cleanse through sweating.

If you are a beginner to yoga, you may want to start with a basic Hatha Yoga class, but of course as long as the instructor is experienced and willing to work with you, you can pick a beginners' class in any type of yoga -- just make sure that you have the positions down well before you attempt to do them at home.

Whether you're looking for a spiritual awakening or just want to feel good after a workout, whether you've got hours to spare every day or only 20 minutes in the morning (morning is the best time to do it anyway, since you should only do yoga on a relatively empty stomach for obvious reasons), give yoga a shot -- these deceptively simple postures could change your life in ways you won't expect.

Have an Ageless Body and Timeless Mind.

Thanks,

Ajaya

Safety In Mobile Phone Use

As mobile has become the most essential part in our life, with all it's convenience it has also some dangerous effect on our mind and body.......so please be careful!!!

When you try to call someone through mobile phone, don't put your mobile closer to your ears until the recipient answers.

Because directly after dialing, the mobile phone would use it's maximum signaling power, which is:

2watts = 33dbi

Please Be Careful (Save your brain)

Please use left ear while using cell (mobile), because if you use the right one it will affect brain directly.

This is a true fact from Apollo medical team. Please convey it to all your family, friends and well wishers .

Have an Ageless Body and Timeless Mind.

Thanks,

Ajaya

10 Tips To Gain Weight

Are U Skinny ???..... Here's TEN SOLID TIPS to GAIN WEIGHT

Everyone talks about weight loss, but what about those who are desperate to gain a few kilos?

"I am only 50 kg weight!" complains one of my friend, who has tried all kinds of remedies including high calorie weight gain powders, liver tablets and weight gain drinks, but nothing works till I suggested him this 10 Solid Weight Gaining Tips.

Before we tackle that, though, let us first understand how do you know you are underweight? Simple, calculate your Body Mass Index. If it is less than 18.5, you are underweight.

Your BMI or Body Mass Index is your weight in kilos divided by the square of your height in meters. (The normal BMI is 18.5 to 24.9).

There are numerous supplements in the weight gain market that might help increase daily caloric intake, yet they have no benefits when compared to smart food choices.

The basic principle of weight gain is simple: You need to consume more calories than you expend. Follow these 10 tips.

Tip No - 1 : Eat More Calories

This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.

Do the math. Eat larger portions and eat at least five meals a day.

Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.

Tip No - 2 : Make Smart Food Choices

For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.

Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.

Tip No - 3 : Protein is Important

Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.

Tip No - 4 : Take High- Calories Snacks a Lot

Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.

Tip No - 5 : Fluid Helps Too

Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.

Tip No - 6 : Intensify Your Work-Out

Aerobics are great, right? Not for weight gain!

You need to exercise really hard and intensely to gain muscle mass.

Tip No - 7 : Weights are the Way to GO

Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.

Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.

The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.

These exercises are best done under supervision, but they don't need machinery.

Tip No - 8 : Space Out ur Work-Out

If you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.

Tip No - 9 : CREATINE

Creatine supplements can help some athletes gain weight. It is not known if it is because it gives them spurts of energy or because it adds water weight.

More research is needed in this area before Creatine becomes that magic pill. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.

Tip No - 10: Be Consistent

It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.

Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.

Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.

So, Friends don't worry if u have a weak or skinny body now, just follow these tips and remember the key to a healthy body depends on your 3 habits : Eating Habit, Sleeping Habit and Regular Work-Out.

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya

Lose Weight & Remain Healthy : By Cardiovascular Exercises

Lose Weight & Remain Healthy : By Cardiovascular Exercises

Do remember that merely losing weight is not enough.

You need to keep healthy too. In order to do so, you must include cardiovascular exercises -- this means exercising the heart and lungs -- in your fitness regime.

You can opt for walking, jogging, cycling, rowing, swimming, aerobics, cross-training (a movement of akin to cross-country skiing, this is replicated on a machine at the gym) or even go dancing.

Here are some facts you must know about cardiovascular training.

Your basic aim must be to increase your heart rate to a certain level for a certain amount of time. To figure out the heart rate that you should achieve (for a moderate exerciser), just subtract your age from 220 and divide the number you get by 70-75 percent.

For example, if you are 25 years old, 220-25 = 195. And 70-75 percent of 195 is 136-146.

This will give you the range/ level at which you should exercise.

If you are not a mathematics person, simply ensure you can carry on a conversation while doing that particular exercise. If you start puffing or gasping for air, you know you are doing it wrong. At the same time, do not walk or work out at such a slow pace that all you are doing is talking!

Try to sustain your stipulated heart rate for 30 minutes, three times a week initially. Then, gradually increase it to 40 minutes. Walk or jog for a half hour at least to increase your heart rate around three to four times a week.

In the long run, this will increase your stamina/ energy levels and BMR (Basal Metabolic Rate). At the same time, it will decrease your blood pressure and cholesterol levels.

BMR is the rate at which you expend energy at rest. This means you are burning calories even while watching television. The best part is, you will burn fat as well, hence losing weight.

Cardiovascular exercise or endurance training will increase your stroke volume (the amount of blood pumped by the heart in one beat). This will, in turn, reduce your resting heart rate (heart rate when you are not exercising). The normal resting heart rate for adults is between 60-80 beats per minute. If it goes below 60, it is even better. The lower your resting heart rate, the better.

How to check your resting heart rate: Keep your palm facing upwards. Place three fingers (not the thumb) on your wrist, on the side towards your thumb. Slightly press down to feel for a pulse. Count your pulse for 15 seconds and multiply that number by four.

Quick tip: It is better to sustain a moderate heart rate for a longer duration of time than to increase the intensity/ level of exercise for a shorter while.

So Run, Jog, Swim, Cycle or Dance -- just get your heart going and feel great!

Have an Ageless Body & Timeless Mind.

Thanks,

Ajaya