Make the right moves

Make the right moves

Being fit is the best gift you can give yourself. Any body type can be developed with proper training and nutrition. Once you have identified it, also take into account factors like age, medical history and basic fitness level. To lose weight the healthy way, combine a balanced diet with the correct technique. A good sleep (six to eight hours) is also vital. If you keep late office hours, offset it by sleeping in breaks. Identify the kind of activity you would like to indulge in to combat fat. Swim for at least 40 minutes. Initially you may find it tough, but as the muscles get conditioned, you'll start to enjoy it. If a pool is inaccessible or if you are hydrophobic or allergic to chlorine, the next best choice would be to get enrolled in a gym which has good trainers. In the evening, muscles take less time to get warmed up. The body is relatively stiffer and inflexible in the morning. However, training in the morning increases metabolism faster. Lots of activities can be undertaken in gyms -- spinning classes, power yoga, aerobics, kick-boxing. A sport like tennis, squash, badminton, is also a good option. Then there are fun classes like salsa, martial arts or yoga. My aim was to sculpt my body and make it flexible; hence I opted for a lethal combination of swimming, kick-boxing and the gym. Decide your morning activity and combination according to your goal. Next, get the right gear to support your activity -- shoes, clothing, gloves, support belt, etc. The emphasis has to be on comfort and safety. From the start, maintain a diary to jot down your body measurements -- fat percentage, blood pressure and weight. Mark your attendance too, so you are aware of the number of sessions you've missed. Genetics play an important role. Understanding your genetic history will enable you to customise your workout and monitor your eating habits. Write down everything you eat to estimate your daily intake. Do this at least for a week to get an accurate reflection. Very active men (if they are hardcore trainers at the gym) require a caloric intake of 2800 to 3500 calories and for active women the range is 2000 to 2500 calories. An average human being needs lesser. For calculations, refer to the labels on food items. While eating out, estimate portion sizes and look them up in the caloric guide to find their values. Avoid fatty foods. Have pizzas with a thin crust, healthy toppings and low-fat cheese, grilled chicken and fish sandwiches instead of fried stuff, one scoop of low-fat ice-cream instead of two, skimmed milk and low-fat yogurt. Eat a side salad with low-fat dressing instead of french-fries. Add fruit, green vegetables and high-fibre food in your nutrition plan. Say no to alcohol, aerated drinks and cigarettes at least for the first month. For those skipping meals, eat at least four small meals a day instead of six. They should be small in portion, eaten at regular intervals to keep the metabolic rate high. Have an intake of foods rich in carbohydrates for energy during the day and rich in protein for tissue muscle repair as the day progresses. Consult a nutritionist. Have lots of water during the day because it helps flushing toxins out. Foods which provide carbohydrates are whole wheat chapatis, rice, rajma, idli, pasta, noodles, whole wheat bread; include fruits like banana, mango, apple, pear cheeku, all cereals, oats, etc. The brain functions better if the carbohydrate intake is proper. Foods which provide superior proteins are chicken, fish, liver, egg whites, pulses, sprouts, lentils, etc. An adequate amount of vitamins and a basic quantity of milk are also recommended. Fruits have plenty of vitamins; you can also have oral vitamin supplement after consulting a dietician. If you suffer from any physical or mental disorder, please consult a doctor before you start exercising. Avoid over-exertion and over-training under all circumstances. Finally, incorporate healthy habits in your daily routine, like say, climb three flights of stairs instead of taking the elevator; walk, improve your posture while sitting such that it puts least strain on your lower back and neck region. So what are you waiting for?

An injection can keep your age away

http://economictimes.indiatimes.com/quickiearticleshow/msid-2289246.cms
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• A month after researchers pin pointed two proteins linked to youth, an injection to erase the health problems associated with ageing is near at hand.The injection manipulates a body's mitochondria, sausage-shaped 'powerhouses' in every cell of the body except red blood cells.
• They turn the food we eat into energy that can be used by the heart, muscles, brain and other parts of the body.Research has suggested their deterioration is an important cause of ageing, according to a report in New Scientist magazine.
• Correcting genetic mutations in mitochondria can also help fight illnesses such as diabetes, Parkinson's, stroke, Alzheimer's, heart disease and cancer. The gradual build-up of the faulty genes over a lifetime is also thought to be an important cause of ageing. But attempts to introduce normal genes into mitochondria to replace defective ones have so far failed.
• It is not a panacea but, if successful, it might potentially correct part of this age-associated damage to mitochondria which might be important in slowing down ageing," Professor Patrick Chinnery, a leading British expert on mitochondrial disorders, was quoted as saying in Daily Mail.
• Mitochondria have their own DNA. If this is faulty a mitochondrial disease occurs. So far, researchers have been unable to transport genes across the mitochondrial membrane into the mitochondria themselves.In their research, Marisol Corral-Debrinski and colleagues at the Pierre and Marie Curie University in Paris selected two mitochondrial gene mutations - one that causes muscle weakness and another that causes blindness.
• They tagged normal versions of these genes with two separate 'address codes' and inserted them into cells grown in a lab. Both mutations were reversed. The experiments would now be conducted on rats, and eventually humans may get the 'elixir of life'.
• In a recent trial reported in the Lancet, injections of genes into the brain significantly helped relieve the symptoms of Parkinson's disease. About one in 5,000 children and adults are at risk of developing a mitochondrial disease, which include disorders of the nervous system and blindness.

SKIN AGEING

• Environmental pollution, harsh sunlight and air conditioning ( sapping up moisture) enhance its ageing process.
• Strss, coupled with negative emotions also act as a catalyst in skin ageing.
• As you age, muscle contractions and rest lines develop into irritable lines, which are known as wrinkles.
• There are also freckles and sun spots that speed up the ageing process.
• Melanin, which is the pigment in your skin, protects it from scorching heat. So fair skinned people are more susceptible to damage from exposure to excessive UV rays.

To prevent or slow down he skin ageing process :

• From age 35-40 onwards, reduce high impact aerobic exercises that involve a lot of jumping.
• Use sunscreen lotion with SPF between 15 and 25 and which also has a UVA block.
• Eat coloured fruits and vegetables at least three times a week. Any colour has anti-oxidant properties. It delays ageing hence less wrinkles are formed.
• Eat sprouts at least twice a week and always opt for a balanced diet.
• Drink lots of water, at least 6-8 glasses a day. It keeps your body hydrated and is a great detoxifier.
• Daily exercise, indulging in some regular hobbies or relaxation techniques and good sleep are some other essentials to maintain good healthy skin.

HEALTHY HABITS THAT ZAP YOUR ENERGY

• Getting up late on the weekend

You wake up feeling sluggish rather than alert. Rather than getting up late in the mornings, spread out your sleep over the day in naps not more than 4 minutes each. Not only will you feel sharp, but you will also be more likely to fall asleep at your normal time at night.

• Eating a big breakfast

When you eat a meal with lot of calories and fat, then some of the food that normally provides energy to the brain and muscles, is diverted to the stomach to help with digestion. Instead , try two eggs and a toast with jam.

• You never snack between meals.

If you go for more than four hours without food, your blood sugar may drop, which drains your energy and leaves you cranky and ravenous. Munching on a portion controlled snack that is a combo of protein, carbo and fats can help stabilize your blood sugar, mood and energy levels. Smart choices include one ounce of string cheese with one quarter cup of soy nuts, one fourth cup of dried fruit and 20 almonds or a mini whole wheat sandwich filled with a low calorie dressing. You ca \n also include food with high water content such as soup, salad and veggies which will make you feel full faster and eat less.

• You hydrate during and after workout

To say energized, drink 16 ounces of water spaced out over one to two hours before you exercise and aother 6 to 8 ounces within 15 minutes of working out.

• To extend our cardio, you skip the stretch

Do full body stretching for at least five minutes after exercising. It expedites recovery of muscles and improves circulation, making you feel more energetic.

BLACK JAMUNS

• Buying .

The larger variety are not necessarily the best ones. Look for the ones with a dark , smooth unblemished skin and which are firm to the touch. The soft and overripe ones, though sweet are low on nutritional value.

• Storing

It is always advisable to consume black jamuns on the very day you buy them.

• Nutritional value

This is the perfect fruit for people suffering from diabetes, as it helps in controlling your blood sugar level. Another option is to dry the seeds, powder them, and have a bit of the powder every day of the year. This will help in regulating the blood sugar level.

SEP 6 OF SURYA NAMASKAR : ASHTANGA NAMASKARA

• Exhale and lower the body to the floor until the feet, knees and forehead are touching the ground. Your hips should be slightly raised from the ground. Breathe normally.

• This asana is extremely helpful in strengthening the chest and the arms. It also increases blood circulation to the upper torso, thus helping in rejuvenating the nerves.

STEP 5 OF SURYA NAMASKAR : PARVATASANA

• While exhaling, take your left foot back to place it near the right foot.With both feet and both hands on the ground, raise your hips upwards to form an arch. Align your head with your arms and keep the arms straight.
• This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and makes the spine straight and taut.

MODERN TECHNIQUES TO REMAIN FOREVER YOUNG.

• Cleopatra used to bathe in donkey's milk in order to preserve her beauty.
• Some models and actors bathe in and even brush their teeth with Evian.
• Many celebrities rinse their faces with champagne, which has excellent anti-oxidant properties.
• Champagne ensures a glowing, toned appearance.
• Bathing in wine keeps your skin and complexion bursting with a spirited youthfulness.
• Oxygen therapy is also very useful in preserving our looks and stalling the march of time.
• Goat intestine therapy rejuvenates the skin.
• Oil sourced from the emu bird penetrates very deep into the skin and smoothens out the wrinkles.
• Dab cinnamon oil on your lips to keep them beautiful.
• Rose water cleanses the skin and unclogs its pores.
• Olive oil baths and massages are very good for the skin.
• Rinsing your face with lemon juice and water does wonders.
• Olive oil mixed with coconut oil does wonders for the skin.
• Applying papaya and orange goop on the skin keeps it glowing.
• Cocoa butter is very good for the skin.