Weight Management!!

Have you ever wondered why, for so many people (and especially for anyone older than 30 years old), weight gain seems to be a fact of life? It's because the human body is way too efficient! It just does not take that much energy to maintain the human body at rest; and when exercising, the human body is amazingly frugal when it comes to turning food into motion.

At rest (for example, while sitting and watching television), the human body burns only about 12 calories per pound of body weight per day (26 calories per kilogram). That means that if you weigh 150 pounds (68 kg), your body uses only about:
150 X 12 = 1,800 calories per day

Those 1,800 calories are used to do everything you need to stay alive:

· They keep your heart beating and lungs breathing.
· They keep your internal organs operating properly.
· They keep your brain running.
· They keep your body warm.

Your body, it turns out, is extremely efficient at capturing and storing excess calories. Whenever your body finds that it has excess calories on hand, it converts them to fat and saves them for a rainy day. It only takes 3,500 excess calories to create 1 pound of new fat on your body. If you are taking in just 500 extra calories per day, then you are gaining a pound of fat per week (500 calories x 7 days in a week = 3,500 calories/week). Since it is easy to get 500 calories from just one ice cream cone or a few cookies, you can see that weight gain is completely effortless in today's society. Food is just too easy to find.

THE IDEA BEHIND DIETING

Let's imagine that you are overweight and you would like to lose several excess pounds. To lose 1 pound of fat, what you have to do is burn off 3,500 calories. That is, over a period of time, you have to consume 3,500 calories less than your body needs. There are several ways you can create that deficit. If you assume that you weigh 150 pounds and that your body at rest needs 1,800 calories per day (150 * 12 = 1,800) to live, here are several examples (some realistic, some not):

· You could lie in bed and starve yourself. Since you are lying in bed, you are consuming 1,800 calories per day. Since you are starving yourself, you are taking in no calories. That means that, every day, you create a deficit of 1,800 calories and, approximately every two days, you will lose 1 pound of body weight.

· You could consume fewer calories than your body needs. For example, you might choose to consume 1,500 calories per day rather than the required 1,800 by controlling what you eat. That creates a 300-calorie deficit every day. That means that approximately every 12 days, you will lose 1 pound of weight (12 days x 300 calories = 3,600 calories).

· You could consume 1,800 calories per day and then choose to jog 2 miles (3.2 km) every day. The jogging would burn about 200 calories per day, and over the course of 18 days you would burn about 1 pound of body weight (18 days x 200 calories = 3,600 calories).

· You could consume 2,500 calories per day and run 10 miles per day. You will burn 1,800 calories per day at rest and then 1,000 calories per day running, for a total of 2,800 calories. You are consuming 300 calories fewer than you need, so you would lose a pound every 12 days or so (300 calories x 12 days = 3,600 calories).

As you can see from these examples, the only way to lose fat is to consume fewer calories per day than your body needs. For every 3,500 calories that your body takes from its fat reserves, you lose 1 pound (0.45 kg) of body fat. You can create the deficit either by monitoring and restricting your intake of calories, or by exercising, or both.

BUILDING A SUSTAINABLE DIET

The first step is to start counting the calories that you consume in a day so that you become conscious of two things:

· You need to understand exactly how many calories you are eating on a "normal" day.

· You need to realize where each calorie comes from -- you need to build a calorie database in your brain so that you know, whenever you eat something, just how many calories it is supplying.

The second step is to figure out how many calories you need in a day. You can use the "12 grams per pound" rule, or you can get more precise by looking at our Calorie Chart.

The third step is to compare the two numbers -- You may be startled by the difference between the "number of calories you need" and "the number of calories that you take in" in a day. That is where the extra pounds are coming from.

The fourth step is to figure out how to bring the two numbers in line. What you will soon realize is that 1,600 or 1,800 or 2,000 calories per day just isn't that many. You have to watch and count everything you eat and drink every day and stick to your daily limit.

The fifth step might be to add exercise to the mix so that you can raise the number of calories you can consume per day.

Good Luck To All Those Who Are Trying To Loose Weight.

How to Survive Hearth Attack!!

One should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line.

You may never have the first chest pain during the course of a heart attack.

Nausea and intense sweating are also common symptoms.

60% of people who have a heart attack while they are asleep do not wake up.

Pain in the jaw can wake you from a sound sleep.Let's be careful and be aware.The more we know, the better chance we could survive...

A cardiologist says if everyone who gets this message sends it to 10 people, you can be sure that we'll save at least one life. Read this... It could save your life!!

Let's say it's 6.15 pm and you're driving home.

Suddenly you start experiencing severe pain in your chest that starts to radiate out into your arm and up into your jaw. You are only about five miles from the hospital nearest your home. Unfortunately you don't know if you'll be able to make it that far. You have been trained in CPR, but the guy that taught the course did not tell you how to perform it on yourself.

"HOW TO SURVIVE A HEART ATTACK WHEN ALONE":
Since many people are alone when they suffer a heart attack, without help, the person whose heart is beating improperly and who begins to feel faint, has only about 10 seconds left before losing consciousness.

However, these victims can help themselves by coughing repeatedly and very vigorously.

• A deep breath should be taken before each cough,deep and prolonged, as when producing sputum from deep inside the chest.
• Breath and a cough must be repeated about every two seconds without let-up until help arrives, or until the heart is felt to be beating normally again. Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating.
• The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to a hospital.

Tell as many other people as possible about this. It could save their lives!! "

The Ways To Reduce Stress!!

An Angel says, "Never borrow from the future. If you worry about what may happen tomorrow and it doesn't happen, you have worried in vain. Even if it does happen, you have to worry twice."

1. Pray

2. Go to bed on time.

3. Get up on time so you can start the day unrushed.

4. Say No to projects that won't fit into your time schedule, or that will compromise your mental health.

5. Delegate tasks to capable others.

6. Simplify and unclutter your life.

7. Less is more. (Although one is often not enough, two are often too many.)

8. Allow extra time to do things and to get to places.

9. Pace yourself. Spread out big changes and difficult projects over time; don't lump the hard things all together.

10. Take one day at a time.

11. Separate worries from concerns. If a situation is a concern, find out what God would have you do and let go of the anxiety. If you can't do anything about a situation, forget it.

12. Live within your budget; don't use credit cards for ordinary purchases.

13. Have backups; an extra car key in your wallet, an extra house key buried in the garden, extra stamps, etc.

14. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble.

15. Do something for the Kid in You everyday.

16. Carry a Bible with you to read while waiting in line.

17. Get enough rest.

18. Eat right.

19. Get organized so everything has its place.

20. Listen to a tape while driving that can help improve your quality of life.

21. Write down thoughts and inspirations.

22. Every day, find time to be alone.

23. Having problems? Talk to God on the spot.. Try to nip small problems in the bud. Don't wait until it's time to go to bed to try and pray.

24. Make friends with Godly people.

25. Keep a folder of favorite scriptures on hand.

26. Remember that the shortest bridge between despair and hope is often a good "Thank you Jesus."

27. Laugh.

28. Laugh some more!

29. Take your work seriously, but not yourself at all.

30. Develop a forgiving attitude (most people are doing the best they can).

31. Be kind to unkind people (they probably need it the most).

32. Sit on your ego.

33. Talk less; listen more.

34. Slow down.

35. Remind yourself that you are not the general manager of the universe.

36 . Every night before bed, think of one thing you're grateful for that you've never been grateful for before. GOD HAS A WAY OF TURNING THINGS AROUND FOR YOU. "If God is for us, who can be against us?"

How Pranayama helps i curing diseases!!

Practising breathing exercises improve breathing, reduce tension and stress and support the immune system.

The body's immune system plays a pivotal role in the prevention of colds and nasal allergies. Practising the Yog Mudra and breathing exercises improve breathing, reduce tension and stress and support the immune system. The Ling Mudra when practised with Pranayam cures congestion in the chest. Sinusitis can be alleviated considerably by regular practise of these techniques.

Pranayam:
Deep breathing techniques like the Bhastrika help in inhaling more oxygen into the lungs, which helps in alleviating colds, congestion, and sinus. Pranayam naturally massages the air passage in the throat and strengthens the neck tissues. Pranayam should be practised in an open-air setting. Inhale and exhale through your nose rapidly for 30 seconds to one minute. Relax for a few seconds and repeat the exercise. The breath is not restrained at any time during this kriya. This kriya can be repeated for around 7-8 times and should never be practised just after eating a meal.

Rapid Sun Breathing:
The left nostril denotes the moon while the right nostril denotes the sun. Close the left nostril and inhale deeply through the right nostril. Without restraining the breath exhale through the right nostril. The entire cycle should last between 30 seconds to one minute. Repeat this kriya 5-6 times. This technique generates heat energy in the chest and helps to burn accumulated mucus and clear the nasal cavity region. This kriya must be practised outdoors.

Ling Mudra:
Join both palms and entwine the fingers together. Keep your right thumb straight and upright. The upright thumb must be encircled by the other thumb and index finger. This mudra increases the fire element of the body which causes an increase in the amount of heat energy generated in the body. The practise of the Ling Mudra helps in curing cold infections and also heals chest complications arising out of cough tridosh.

Vitamin D

Vitamin D is a vitamin (a substance the body requires in small doses for proper nutrition and function) that is fat-soluble, meaning that it is dissolved and stored in the fat of your body. Vitamin D maintains proper levels of calcium and phosphorus in the blood and together with calcium builds strong bones. The November 9, 2005, issue of JAMA contains an article about sufficient levels of vitamin D for healthy bones.

SUNLIGHT EXPOSURE
Sun exposure for 10 to 15 minutes at least twice a week usually provides adequate amounts of vitamin D. Certain conditions such as cloud cover, northern climates, pollution, and the winter months may not provide adequate sunlight exposure. Excess sun exposure causes skin cancer, so you should limit exposure to sunlight, not use tanning beds, and wear protective clothing and a sunscreen with a sun protection factor (SPF) of at least 15 when outdoors for longer than 10 to 15 minutes twice a week. Infants should be kept out of direct sunlight all together.

VITAMIN D DEFICIENCY
When vitamin D levels are low, bones become weak and brittle. In children, vitamin D deficiency causes a disease called rickets, which results in poorly developed weak bones, delayed growth, immune deficiencies, and, when severe, seizures. In adults, vitamin D deficiency causes a disease called osteomalacia, which results in weak bones, fractures, bone pain, and weakness. Low levels of vitamin D may be a factor in osteoporosis (thin bones).

WHO IS AT RISK OF DEVELOPING VITAMIN D DEFICIENCY?

• Infants who are exclusively breast-fed or receiving less than about 2 cups a day of vitamin D-fortified formula or milk
• People who have darker-pigmented skin
• People with very limited sunlight exposure
• People with fat malabsorption diseases, such as pancreatitis, cystic fibrosis, celiac disease, and surgical resection of the bowel
• People who have liver or kidney disease or enzyme deficiencies
• People in the northern hemisphere during winter

HOW MUCH VITAMIN D DO YOU NEED?
For infants to adults aged 50 years, the daily adequate intake is 200 international units (IU) of vitamin D. For adults aged 51 to 70 years, 400 IU is required, and for those older than 70 years, 600 IU is recommended. Discuss with your doctor the proper vitamin D intake and sun exposure for you and whether you should take a supplement, especially if you are at risk of developing a deficiency. Too much vitamin D can occur from taking excess vitamin D supplements and can cause serious problems, such as nausea, vomiting, and weakness or even confusion and heart rhythm abnormalities.

Liver Damaging Habits!!

The main causes of liver damage

1. Sleeping too late and waking up too late are main cause.
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2. Not urinating in the morning.
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3. Too much eating.
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4. Skipping breakfast.
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5. Consuming too much medication.
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6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.

7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.

8. Consuming raw (overly done) foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store. We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule."

Because:
Evening at 9 - 11 pm: is the time for eliminating unnecessary/ toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music.

If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.

Evening at 11pm - 1 am: is the detoxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3 am: detoxification process in the gall, also ideally done in a deep sleep state.

Early morning 3 - 5 am: detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.

Morning 5 - 7am : detoxification in the colon, you should empty your bowel.

Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30 am , for those who are sick. Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10 am rather than no meal at all. Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.

Are You Drinking Enough Water!!

I don't have to tell you how important it is to drink enough water. A minimum of eight glasses of water per day is usually recommended. You should try to drink a little more if it is really hot, or you are working out and sweating a lot. Drinking enough water will keep you from getting dehydrated. Are you drinking enough water? According to WEBMD.com the early signs of dehydration include increased thirst, dry mouth, sticky saliva and reduced urine output with dark yellow urine. Dehydration is also associated with a lack of energy and a headache.

None of these sound very fun. I know it is hard sometimes to drink that much water and we quickly get bored of plain tab water. However, to stay healthy and feel great, we should strive to drink those eight glasses of water a day.

Here are a few tips to help you remember to drink the water, and to make it a little more pleasant or interesting.

Keeping Track: This can be as simple as a little piece of paper on the fridge, or a page in your day planner. Just make a little checkmark, or dash on the piece of paper every time you drink a glass of water. The log will help you keep track of how much water you have had in any given day. You'll also be surprised how motivating it is to try to get those eight little checkmarks on there every day. Another idea would be to use little stickers instead.

Lemon Juice Adds Favor: I tend to get bored with drinking just water after a few days. Change things up and add a little flavor by adding a teaspoon or less of lemon to your water. You can also try some other fruit juices. Just make sure you are still drinking mainly water. Just a splash of juice should be enough to make things interesting and give the water some flavor without adding a lot of sugar and calories.

How About Some Club Soda: If you are craving the fizz of a soda, try some Club Soda. Most brands have a little too much fizz for me. I end up watering them down with - guess what - water. If you want to get really fancy, check your local grocery store for flavored club sodas. Alternatively, you can also add a splash of fruit juice to your watered down club soda.

Are You Really Hungry? Unfortunately many of us have gotten so out of tune with our bodies that we feel hungry when we are actually thirsty. If you feel hungry, try drinking a glass of water first. You may just be thirsty.

Carry A Water Bottle: It's much easier to drink water when you have it readily available. Carry a bottle of water around with you in the car, at work, while running errands, in the yard, and even while you are working around the house. You'll be sipping away the water without even noticing it.

Working Out? Drink Some Extra Water: We already touched on this, but it bears repeating. Make sure you drink a few extra glasses of water if you work out, or if you spend some time outside while it's hot. Your body uses and needs more water when it sweats a lot. So don't forget to fill back up on water during and after your exercise.

Just pay attention to how much you drink and implement some of these ideas if you don't get the recommended eight glasses of water a day. Your body will thank you for it in the long run.