VITAMIN E---

VITAMIN E
• Protect your skin from ultraviolet light
• Prevent cell damage from free radicals
• Allow your cells to communicate effectively
• Help protect against prostate cancer and Alzheimer's disease
Indications n need for more high-vitamin E foods---
Digestive system problems, especially malabsorption
Tingling or loss of sensation in the arms, hands, legs, or feet
Liver or gallbladder problems
sources of vitamin E---
Excellent sources of vitamin E include: mustard greens, chard, sunflower seeds, and turnip greens. Very good sources include almonds and spinach.
function of vitamin E---
Prevention of oxidative stress
Supporting healthy skin
Protection against Bladder Cancer
Protection against Prostate Cancer and Alzheimer's Disease
transfer of chemical information from one cell to another, or across different structures inside of a cell. This transfer of chemical information is referred to as "cell signaling,

Food Sources----
Excellent sources of vitamin E include mustard greens, turnip greens, chard, and sunflower seeds.
Very good sources of vitamin E include almonds and spinach.
Good sources of vitamin E include collard greens, parsley, kale, papaya, olives, bell pepper, brussels sprouts, kiwifruit, tomato, blueberries, and broccoli.

YOGA n its perception.....

We confuse yoga with the physical asanas tht are only a part of it.yoga is actually an 8 step process to align us with the cosmic energy and in the process to discover its true self.
The eight fold path consists of---
YAMA—principles of ahimsa (non violence) , satya (truthfulness) ,asteya(honesty) ,brahmacharya (continence/celibacy) ,and aparigah (non possessiveness)
NIYAMA---personal disciplines like shoucha (purity) ,santosh(contentment) ,tapa(endurance) ,swadhyaya(self study) ,and eshwar pranidhan(dedication)
ASANA---yoga postures or positions to help attain mental equilibrium
PRANAYAMA---yoga breathing ,the extension n control of breath.
PRATYAHARA---mental preparation to increase the power of mind
DHARANA---concentration on an object n its field
DHYAN---withdrawing the mind from external objects ,focusing it on one point and meditating on it
SAMADHI---salvation,a state of super bliss in which the individual consciousness is merged with the universal consciousness.
The concept of yogic breathing is to create a rhythm between the cosmic energy and sukshm sharer(energy body).so pranayam creates a vibrational frequency tht calms the thought energy n balances the energy chakras of the body.
Yoga asanas do not raise BP but calm or regulate it by balancing the sukshma sharer.the benefit of yogic exercises has less to do with muscle training or weight loss thn with balancing the endocrinal system.
Yoga cant b considered ordinary exercise.u can mix asanas to create a wrkout but u shdnt compromise the correct procedure of doing the asanas.
Pranayam n asanas need a calm n airy environment.yoga is pure wisdom combining mind body n soul.

Winter Health Fundas

EXERCISE---do whtever it takes to get out of tht bed n exercise.regular exercise esp in winters improves blood circulation,works ur muscles n keeps u warm.moreever sunlight wrks as a mood uplifter during those otherwise dull days.vitamin D frm sunlight keeps u in a positive mood.
EAT WELL---winter is the perfect time to nourish urself.thts coz ur appetite increases n the body burns more energy in an attempt to keep u warm.u shd also snack on nuts which are a gud source of vitamin E.
INCREASE INTAKE OF VITAMINS A AND C---vitamin C present in citrus fruits like amla , oranges ,grapefruit n lemons fights infection by enchancing the immune system.vitamin A present in carrots n papaya protect ur skin.vitamin A helps prevent dry skin n wrinkles from forming.
KEEP HYDRATED---in the winter we tend to drink less water which leaves us dehydrated ,constipated n sluggish,besides affecting ur skin.have slightly warm water this season as it also aids in digestion.instead of regular tea switch to green tea tht is rich in antioxidants n gud for u.
AVOID EXCESSIVE HEAT---open electric heaters dehydrate the skin badly.oil radiators are a better option.any kind of direct exposure to cold air or to direct heat dries up ur skin.use humidifiers in the room

HEALTHFUL DIET FOR U

Follow these few facts----
1-EAT THREE FRUITS DAILY-
fruits are rich source of active enzymes n vitamins.enzymes are biomolecules tht are only available in uncooked foods like fruits n salads.enzymes help the liver digest foods tht are difficult to digest.its ideal to have one fruit frm each category
citrus fruit(orange ,swet lime)
a filling fruit(apple ,pear ,banana)
a cleansing fruit(papaya ,pineapple)
2-EAT 20GMS OF FIBRE DAILY-
sometimes we eat too little fibre n thus diseases occur.the maximun fibre is found in the skin of cereals like wheat n unpolished rice n pulses ,oat bran ,skin of fruits .take unprocessed pulses n cereals.with processed forms thr is weight gain,diabetes,high cholesterol.constipation n cancers.soluble fibre tht dissolves in the bloodstream is found in oat bran n skin of fruits.a lack of soluble fibre causes problems like high cholestrol n gall stones.
3-EAT A VARIETY OF FOODS
eat variety like jawar ragi bajra too dnt jst stick to wheat in form of atta n breads n pasta etc.mostly ppl dnt eat cereals like bajra,jowar,ragi(excellent source of calcium).thy are content in eating wheat in form of bread atta maida biscuits pastry cake samosas macroni puri kachori etc etc.include other cereals.
4-EAT ENOUGH VEGGIES-
thr are different ways to eat veggies-cook thm ,stir fry thm ,steamed , in form of salads n juices n in soups.dnt jst eat veggies by cooking thn jst with lots of oil.eat veggies in soups or eat thm steamed with a dressing of lemon,olive oil n light salt and pepper.make a mix veg juice with carrots,tomatoes,bottle gourd n beetroot.
5-EAT NUTS N OILSEEDS-
thy provide with vital minerals n rich in vitamin E n fatty acids
6-BE AWARE OF SPECIAL FOODS-
eat sprouts , aloe vere ,amla, wheat grass juice ,alfa alfa
EAT HEALTHY N VARIETY OF FOODS N LET THR POWER BENEFIT U

POST FESTIVE WEIGHT MANAGER

# Light dinners always wrk like magic mantra to knock off the fat..for dinner opt for soup with lot of veggies n vry little salt .add a twist of lemon for flavour.another filler is sautéed veggies tht are not only crisp n appetizing but also vry filling.
# Drink plenty of herbal tea.drinking warm water flavored with herbal essences goes a long way towards helping digestion n flushing out toxins frm ur body.herbal teas are rich in antioxidants n also help cut down on inflammation in the arteries n joints.however the antioxidant effect of such teas only wrks if milk is not added.adding milk always binds the active compounds present in the tea to the milk protein which thn fails to benefit us.
#Eat citrus fruits like oranges sweet lime and pomegranates coz the vit C present in thm help the liver digest fat easily
# Use a bitter or astringent herb to aid digestion.bitter herbs help cut down the build up of heaviness n phlegm in the body.u can use amla powder or juice diluted with water to aid digestion.ths also helps cut down the side effects of eating heavy food.
# Use mild laxative in case of constipation.mild laxatives n intestinal toners like triphala are light n healthy
# Add some bran fibre to ur chappati dough.ths will aid in flushing out and cleasing the intestines.
# Avoid dairy products , strong tea/coffee and heavy protein for few days.
# Drink vegetable juice to feel light n fresh. U can make juice out of a combo of cucumber n tomato or mixed fruit n carrots or other veggies.
# Go for a walk or take a steam bath to eliminate toxins through sweat.
# Reduce ur intake of salt at night to get rid of water retention tht is a frequent companion to overeating.

Healthy Diet

Follow these few facts----
1-EAT THREE FRUITS DAILY-
fruits are rich source of active enzymes n vitamins.its ideal to have one fruit frm each category
citrus fruit(orange ,swet lime)
a filling fruit(apple ,pear ,banana)
a cleansing fruit(papaya ,pineapple)
2-EAT 20GMS OF FIBRE DAILY-
the maximun fibre is found in the skin of cereals like wheat n unpolished rice n pulses ,oat bran ,skin of fruits
3-EAT A VARIETY OF FOODS
eat variety like jawar ragi bajra too dnt jst stick to wheat in form of atta n breads n pasta etc
4-EAT ENOUGH VEGGIES-
thr are different ways to eat veggies-cook thm ,stir fry thm ,steamed , in form of salads n juices n in soups
5-EAT NUTS N OILSEEDS-
thy provide with vital minerals n rich in vitamin E n fatty acids
6-BE AWARE OF SPECIAL FOODS-
eat sprouts , aloe vear amla wheat grass juice alfa alfa
EAT HEALTHY N VARIETY OF FOODS N LET THR POWER BENEFIT U

Weight Gain-Few Causes

Weight gain n loss are related to DNA , hormones and body constitutions,along with other factors.thy are responsible for the balance between muscle , fat ,bone weight and shape of body.
Women n men gain n lose weight in different ways.women binge on comfort foods more in order to tackle stress n negative emotions.
Women hav more estrogen n men hav more testosterone.so men are able to burn fat quicker n build muscle faster.men also hav greater muscle mass thn women so thy are able to shed weight more easily as muscles burn calories even at rest.
Male bodies respond to exercise better coz of more muscle mass thn women
Some Causes of Weight Gain---
STRESS—when ur tired mentally ,your body begins storing fat.your metabolism becomes slow,leading to storage of fat.
LACK OF SLEEP---improper sleep is a major reason for weight gain.lack of sleep leads to an imbalance of insulin,causing a weight imbalance
NOT ENOUGH FIBRE---fibre gives us a feeling of satiety so not eating adequate fibre leads to the consumption of many high calorie foods
RELYING ON LOW FAT FOODS----dnt rely on low fat foods 4 weight loss coz many of thm have same calories as thr fatty counterparts
NOT EATING ENOUGH----starving your body results in the slowing down of your metabolism which leads to the body storing fat
MENOPAUSE----menopause causes many changes in women body.hormonal changes can trigger great appetite ,poor sleep n depression
So to achieve weight loss balance exercise with proper diet n meditation