TAKE CARE OF YOUR HEART

Qn: What are the thumb rules for a layman to take care of his heart?

Ans:
1. Diet - Less of carbohydrate, more of protein, less oil
2. Exercise - Half an hour's walk, at least five days a week; avoid lifts and avoid sitting for a longtime
3. Quit smoking
4. Control weight
5. Control blood pressure and sugar

Qn: Is eating non-veg food (fish) good for the heart?

Ans: No

Qn: It's still a grave shock to hear that some apparently healthy person
gets a cardiac arrest. How do we understand it in perspective?

Ans: This is called silent attack; that is why we recommend everyone past the age of 30 to undergo routine health checkups.

Qn: Are heart diseases hereditary?

Ans: Yes

Qn: What are the ways in which the heart is stressed? What practices do you suggest to de-stress?


Ans: Change your attitude towards life. Do not look for perfection in everything in life.

Qn: Is walking better than jogging or is more intensive exercise required to keep a healthy heart?

Ans: Walking is better than jogging since jogging leads to early fatigue and injury to joints

Qn: You have done so much for the poor and needy. What has inspired you to do so?

Ans: Mother Theresa , who was my patient

Qn: Can people with low blood pressure suffer heart diseases?

Ans: Extremely rare

Qn: Does cholesterol accumulates right from an early age
(I'm currently only 22) or do you have to worry about it only after you are above 30 years of age?

Ans: Cholesterol accumulates from childhood.

Qn: How do irregular eating habits affect the heart ?

Ans: You tend to eat junk food when the habits are irregular and your body's enzyme release for digestion gets confused.

Qn: How can I control cholesterol content without using medicines?

Ans: Control diet, walk and eat walnut.

Qn: Can yoga prevent heart ailments?

Ans: Yoga helps.

Qn: Which is the best and worst food for the heart?

Ans: Fruits and vegetables are the best and the worst is oil.

Qn: Which oil is better - groundnut, sunflower, olive?

Ans: All oils are bad .

Qn: What is the routine checkup one should go through? Is there any specific test?

Ans: Routine blood test to ensure sugar, cholesterol is ok. Check BP, Treadmill test after an echo.

Qn: What are the first aid steps to be taken on a heart attack?

Ans: Help the person into a sleeping position , place an aspirin tablet under the tongue with a sorbitrate tablet if available, and rush him to a coronary care unit since the maximum casualty takes place within the first hour.

Qn: How do you differentiate between pain caused by a heart attack and that caused due to gastric trouble?

Ans: Extremely difficult without ECG.

Qn: What is the main cause of a steep increase in heart problems amongst youngsters? I see people of about 30-40 yrs of age having heart attacks and serious heart problems.

Ans: Increased awareness has increased incidents. Also, sedentary lifestyles, smoking, junk food, lack of exercise in a country where people are genetically three times more vulnerable for heart attacks than Europeans and Americans.

Qn: Is it possible for a person to have BP outside the normal range of 120/80 and yet be perfectly healthy?

Ans: Yes.

Qn: Marriages within close relatives can lead to heart problems for the child. Is it true?

Ans : Yes, cosanguinity leads to congenital abnormalities and you may not have a software engineer as a child

Qn: Many of us have an irregular daily routine and many a times we have to stay late nights in office. Does this affect our heart ? What precautions would you recommend?

Ans : When you are young, nature protects you against all these irregularities. However, as you grow older, respect the biological clock.

Qn: Will taking anti-hypertensive drugs cause some other complications (short / long term)?

Ans : Yes, most drugs have some side effects. However, modern anti-hypertensive drugs are extremely safe.

Qn: Will consuming more coffee/tea lead to heart attacks?

Ans : No.

Qn: Are asthma patients more prone to heart disease?

Ans : No.

Qn: How would you define junk food?

Ans : Fried food like Kentucky , McDonalds , samosas, and even masala dosas.

Qn: You mentioned that Indians are three times more vulnerable. What is the reason for this, as Europeans and Americans also eat a lot of junk food?

Ans: Every race is vulnerable to some disease and unfortunately, Indians are vulnerable for the most expensive disease.

Qn: Does consuming bananas help reduce hypertension?

Ans : No.

Qn: Can a person help himself during a heart attack (Because we see a lot of forwarded emails on this)?

Ans : Yes. Lie down comfortably and put an aspirin tablet of any description under the tongue and ask someone to take you to the nearest coronary care unit without any delay and do not wait for the ambulance since most of the time, the ambulance does not turn up.

Qn: Do, in any way, low white blood cells and low hemoglobin count lead to heart problems?

Ans : No. But it is ideal to have normal hemoglobin level to increase your exercise capacity.

Qn: Sometimes, due to the hectic schedule we are not able to exercise. So, does walking while doing daily chores at home or climbing the stairs in the house, work as a substitute for exercise?

Ans : Certainly. Avoid sitting continuously for more than half an hour and even the act of getting out of the chair and going to another chair and sitting helps a lot.

Qn: Is there a relation between heart problems and blood sugar?

Ans: Yes. A strong relationship since diabetics are more vulnerable to heart attacks than non-diabetics.

Qn: What are the things one needs to take care of after a heart operation?

Ans : Diet, exercise, drugs on time , Control cholesterol, BP, weight.

Qn: Are people working on night shifts more vulnerable to heart disease when compared to day shift workers?
i
Ans : No.

Qn: What are the modern anti-hypertensive drugs?

Ans : There are hundreds of drugs and your doctor will chose the right combination for your problem, but my suggestion is to avoid the drugs and go for natural ways of controlling blood pressure by walk, diet to
reduce weight and changing attitudes towards lifestyles.

Qn: Does dispirin or similar headache pills increase the risk of heart attacks?

Ans : No.

Qn: Why is the rate of heart attacks more in men than in women?

Ans : Nature protects women till the age of 45.

Qn: How can one keep the heart in a good condition?

Ans : Eat a healthy diet, avoid junk food, exercise everyday, do not smoke and, go for health checkup s if you are past the age of 30 ( once in six months recommended) ..

CALORIFIC VALUE AND NUTRITIVE VALUES OF VEGETABLES

CALORIFIC VALUE AND NUTRITIVE VALUES OF VEGETABLES

	Foodstuff Energy (kcal) Protein (g) Carbohydrate (g) Fat (g) Fibre (g) Calcium (mg) Iron (mg) Sodium (mg) Amaranth leaves 45 4 6.1 0.5 1 397 3.49 230 Bathua 30 3.7 2.9 0.4 0.8 150 4.2 Bengal gram leaves 97 7 14.1 1.4 2 340 23.8 Cabbage 27 1.8 4.6 0.1 1 39 0.8 20 Colacasia Leaves 56 3.9 6.8 1.5 2.9 227 10 Coriander Leaves 44 33 6..3 0.6 1.2 184 1.42 58.3 Fenugreek 49 4..4 6 0.9 1.1 395 1.93 76.1 Lettuce 21 2.1 2.5 0.3 0.5 50 2.4 58 Mint 48 4.8 5.8 0.6 2 200 15.6 Mustard Leaves 34 4 3.2 0.6 0.8 155 16.3 Raddish Leaves 28 3.8 2.4 0.4 1 265 0.09 Spinach 26 2 2.9 0.7 0.6 73 1.14 58.5
Foodstuff Energy (kcal) Protein (g) Carbohydrate (g) Fat (g) Fibre (g) Calcium (mg) Iron (mg) Sodium (mg) Ashgourd 10 0.4 1.9 0.1 0.8 30 0.8 Bittergourd 25 1.6 4.2 0.2 0.8 20 0.61 2.4 Bottlegourd 12 0.2 2.5 0.1 0.6 20 0..46 1.8 Brinjal 24 1.4 4 0.3 1.3 18 0.38 3 Capsicum 24 1..3 4.3 0.3 1 10 0.56 Cauliflower 30 2.6 4 0.4 1.2 33 1.23 53 Cucumber 13 0.4 2.5 0.1 0.4 10 0.6 10.2 Drumsticks 26 2.5 3.7 0.1 4.8 30 0..18 French Beans 26 1.7 4.5 0.1 1.8 50 0.61 4.3 Jack Fruit, Tender 51 2.6 9.4 0.3 2.8 30 1.7 35 Karonda (Fresh) 42 1.1 2.9 2.9 1.5 21 Ladies Finger 35 1.9 6.4 0.2 1.2 66 0.35 6.9 Lotus Stem (Dry) 234 4.1 51.4 1.3 25 405 60.6 438 Peas 93 7.2 15.9 0.1 4 20 1.5 2 Plaintain, Green 64 1.4 14 0.2 0.7 10 6.27 15
		Foodstuff Energy (kcal) Protein (g) Carbohydrate (g) Fat (g) Fibre (g) Calcium (mg) Iron (mg) Sodium (mg) Beetroot 43 1.7 8.8 0.1 0.9 18.3 1.19 59.8 Carrot 48 0.9 10.6 0.2 1.2 80 1.03 35.6 Colacasia 97 3 21.1 0.1 1 40 0.42 9 Onion 59 1.8 12.6 0.1 0.6 40 1.2 4 Potato 97 1.6 22.6 0.1 0.4 10 0.48 11 Raddish 17 0.7 3.4 0.1 0.8 35 0.4 33 Sweet Potato 120 1.2 28.2 0.3 0.8 46 0.21 9 Turnip 29 0..5 6.2 0.2 0.9 30 0.4 Yam 111 1.4 26 0.1 1 35 1.19 9

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Improve Your Memory

There are two basic principles to keep your brain healthy and sharp as you age: variety and curiosity. When anything you do becomes second nature, you need to make a change. If you can do the crossword puzzle in your sleep, it's time for you to move on to a new challenge in order to get the best workout for your brain. Curiosity about the world around you, how it works and how you can understand it will keep your brain working fast and efficiently. Use the ideas below to help attain your quest for mental fitness.

1. Read a Book
Pick a book on an entirely new subject. Read a novel set in Egypt. Learn about economics. There are many excellent popular non-fiction books that do a great job entertaining you while teaching about a subject. Become an expert in something new each week. Branch out
from familiar reading topics. If you usually read history books, try a contemporary novel. Read foreign authors, the classics and random books. Not only will your brain get a workout by imagining different time periods, cultures and peoples, you will also have interesting
stories to tell about your reading, what it makes you think of and the connections you draw between modem life and the words.

2. Play Games
Games are a wonderful way to tease and challenge your brain. Suduko, crosswords and electronic games can all improve your brain's speed and memory. These games rely on logic, word skills, math and more. These games are also fun. You'll get benefit more by doing these games a little bit every day-spend 15 minutes or so, not hours.

3. Use Your Opposite Hand
Spend the day doing things with your non-dominant hand. If you are
left-handed, open doors with your right hand. If you are right-
handed, try using your keys with your left. This simple task will
cause your brain to lay down some new pathways and rethink daily
tasks. Wear your watch on the opposite hand to remind you to switch.

4. Learn Phone Numbers
Our modem phones remember every number that calls them. No one memorizes phone numbers anymore, but it is a great memory Skill. Learn a new phone number everyday.

5. Eat for Your Brain
Your brain needs you to eat healthy fats. Focus on fish oils from wild salmon, nuts such as walnuts, seeds such as flax seed and olive oil. Eat more of these foods and less saturated fats. Eliminate transfats completely from your diet.

6. Break the Routine
We love our routines. We have hobbies and pastimes that we could do for hours on end. But the more something is second nature, the less our brains have to work to do it. To really help your brain stay young, challenge it. Change routes to the grocery store, use your
opposite hand to open doors and eat dessert first. All this will force your brain to wake up from habits and pay attention again.

7. Go a Different way
Drive or walk a different way to wherever you go. This little change in routine helps the brain practice special memory and directions. Try different side streets go through stores in a different order anything to change your route.

8. Learn a New Skill
Learning a new skill works multiple areas of the brain. Your memory comes into play, you learn new movements and you associate things differently. Reading Shakespeare, learning to cook and building an airplane out of tooth picks all will challenge your brain and give
you something to think about.

9. Make Lists
Lists are wonderful. Making lists helps us to associate items with one another. Make a list of all the places you have traveled. Make a list of the tastiest foods you have eaten. Make a list of the best presents you have been given. Make one list every day to jog your memory and make new connections. But don't become too reliant on them. Make your grocery list, but then try to shop without it. Use the list once you have put every item you can think of in your cart. Do the same with your "to do" lists.

10. Choose a new skill
Find something that captivates you that you can do easily in your home and doesn't cost too much. Photography with a digital camera, learning to draw, learning a musical instrument learning new cooking styles, or writing are all great choices..

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Get a Fair Skin in 30 Days using these remedies

Dark skin can be a bane for people who crave a fair complexion. Though a lot of people have naturally dark skin, darkening of skin could also be due to hyperpigmentation and various other reasons. A dark colored skin has more of skin pigment Melanin, as compared to a fair skin. Unfortunately, increased quantity of melanin can cause the skin to look blemished and patchy.

Dark Skin Symptoms

The symptoms for dark skin include a dark brown to blackish skin. This could be coupled with blemishes or dark patches on the skin.

Dark Skin Causes

The causes for a dark skin or complexion could be many. Some of the most common ones are -

Heredity - People who have a dark skin often have children who are dark-skinned too. The genes seem to pass on from generation to generation.

Hyperpigmentation - In this condition the skin produces too much of the pigment melanin, causing the skin to become darker than usual.

Skin disorders - Conditions such as Lichen Simplex Chronicus is a skin disorder that causes severe itching that leaves the skin thick, dark and patchy.

Sun rays - Over exposure to sun causes the skin to tan. This is a natural mechanism, wherein to protect itself from the harmful UV rays of the sun, the skin produces more of the pigment melanin which shields the penetration of UV rays into the skin.

Home Remedies for Dark Skin

Here are some simple home remedies that you can do to lighten the skin tone and get a lighter complexion. However, they must be done regularly and best results are obtained if they are inculcated as a part of daily routine.

Mix 1 tsp of milk powder, 1 tsp of honey, 1 tsp of lemon juice, and ½ tsp of almond oil. Apply on face and wash off after 10-15 minutes. This pack helps bring shine to the skin and also removes tan.

Mix oatmeal with curd and tomato juice and apply on the face. Keep it on for 20 minutes and then wash it off with cold water. It helps remove the tan and lightens the skin.

Place sliced raw potato on the face. It helps reduce blemishes and other marks.

Applying turmeric powder along with lime juice removes the tan. Lime juice is a natural bleach.

Dried orange peels mixed with curd also help reduce blemishes and scars. Wash off this mixture with cold water after 15 minutes.

Soak 4 almonds overnight. Grind into a fine paste using milk. Apply on face and neck and leave it overnight. Wash with cold water in the morning. Do this daily for 15 days, followed by twice a week.

A tbsp of gram flour mixed with 2 tsp of raw milk and 2-3 drops of lime juice works well for lightening dark skin. Apply this mixture and leave it for 15 minutes before washing off. Repeat for 4 weeks and follow up with once a week.

Apply a paste of fresh ground mint leaves and leave it for about 20 minutes. Wash with cold water, continue for 15 days.

Apply a mixture of grated tomato with 2-3 drops of lime juice on the face. Leave it for 20 minutes before washing off. Do this twice a day for 15-20 days for best results.

Balanced Diet

Although there are no particular foods that will lighten your skin instantly, a balanced diet definitely helps by giving your skin a healthy glow. Drinking an optimum amount of water hydrates your skin and keeps it blemish free. Some recommendations regarding diet are as follows –

Avoid excessive consumption of heavy and oily foods.

Incorporate whole cereals, pulses, fresh fruits and vegetables in your diet.

Drink at least 4-5 liters of water every day. Water washes out the toxins from the body.

Other suggestions for Dark Skin

Use a good quality sunscreen when going out in the sun to protect the skin from tanning as well as the sun's UV rays.
Be regular and persistent with the home remedies for skin lightening as suggested above.

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Benefits of Vitamin C

Vitamin C

Each one of us knows that Vitamin C is good for health but do we actually know how beneficial it is.To get acquainted with so-called cure-all vitamin, firstly understand what is the genre of Vitamin C.Categorized under water-soluble vitamins, it is accountable for many body functions, and is an essential part of diet. Every person must take at least 90mg of Vitamin C in his/her daily diet. Citrus fruits and vegetables, like orange, grapes, tangerines, tomatoes, peppers, broccoli, and even potatoes, are good sources of Vitamin C. It protects our body from several diseases and has been proved to enhance the immune system. Given below are the benefits of Vitamin C.

* It keeps a check on the presence of cholesterol in the body. Thus, it actually helps to prevent gall bladder disease and even heart problems.

* Recommended intake of Vitamin C helps in maintaining healthy blood pressure levels.

* It facilitates collagen repair and formation. So, it also helps you to look younger.

* It aids the function of body immune system. Hence, ingesting more of this vitamin in winters protects from problems, like cold & cough. It also aids in healing from scrapes and bruises.

* Being an anti-oxidant, Vitamin C also protects the body from free radicals that could cause heart disease and cancer.

* It also helps to maintain healthy gums. People, who lack Vitamin C, frequently develop black and swollen gums, called scurvy.

* Over consumption of Vitamin C is not exactly harmful because being a water-soluble vitamin, extra amount gets excreted in urine. However, too much consumption can lead to problems of stones in later stages.

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BUILD BIG BICEPS AND TRICEPS IN ONE MONTH

If you would like for other people to stare are your massive big muscular arms then read on.

This is a simple program that will increase muscleS on to your arms in just one single month.
It will make your biceps and triceps both build up very fast.

Well, here is the program
– Train your arms twice per week for the next 30 days
– Train biceps and triceps together in the same workout
– Take exactly one hour for your arm training
– Alternate between biceps and triceps exercises

First thing you want to do is prioritize arms by training them twice per week, for instance Mondays and Thursdays.
Note:Do not train any other muscle group on that day, which means you will only focus on biceps and triceps in the same workout. Don’t throw in any abdominal or calf training and don’t do any cardio. You will reserve two training days for building your ARMS.
Next on your list is that you will time your arm training to be precisely one hour. Make sure to check the clock in your gym before you grab the weights for your first set and take a mental note of the time you started.

At this point it is crucial to understand that you will use this one hour to flush your arms with as much blood as possible by creating the biggest and most skin splitting pump you can imagine. Do not focus on the weights you will lift, they do not matter. Instead your goal should be to pump up your arms to a point where they are so saturated with blood that they have temporarily lost all flexibility and you can’t even reach for the back of your head anymore.

To get to this stage you have to train fast and alternate between biceps and triceps exercises while keeping rest periods between sets to exactly one minute. Your first workout set should be for biceps. After a one minute break you do your first set for triceps. This is followed by another one minute break before you go back to biceps and so on. You repeat this alternating biceps/triceps principle during your entire one-hour session.

Exercises for Big Biceps and Triceps
They are all good exercises as long as you keep moving. I suggest you do 3 sets of each exercise you selected before you move on to another one. Don’t forget to continue alternating between biceps and triceps through out your entire workout. Your intent is to keep your biceps and triceps muscles flushed with as much blood as possible for one full hour.

Another important piece of the puzzle is to not let your reps drop below 10 per set. Ideally, keep your reps between 10-15 and stop 1 rep short of failure. You are not looking to lift super heavy weights. The growth will come from the accumulated effects this continuous one-hour blitzing of your arms has to offer. I can not stress it enough you need to keep moving and not slack. Don’t take longer than one minute between your sets. Don’t count the number of sets you end up doing. It doesn’t matter as we are looking to bombard arms for precisely one hour.

This entire program has one goal in mind:
To flush as much blood into your arms as possible. With blood comes growth because blood carries nutrients such as:

Amino acids – the building blocks of muscle –
Glycogen and ATP, the latter two being your muscles’ main energy sources and cell volumizers.

Try this exact program for one full month and I am absolutely convinced that your arms will grow by at least one inch, no matter how big or small they are today. You can pretty much use this principle for any body part. If you have a lagging body part such as your chest, for instance, you may hit it twice a week. With set after set you are going to flush growth-promoting blood and nutrients into your muscle.

In order to increase muscles in any part of your body you require PROTEINS.
Till Today the best and the natural source of protein without any side effects is Whey Protein.
It is recommended that you drink one scoop of Whey Protein in a glass of water before and after the workout.This will further boost your workout routine.

For more information about whey protein click here

HAPPY BUILDING

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BUILD A MUSCULAR AND WELL SHAPED CHEST

Are you tired of having a saggy or weak chest. Is your chest out of shape.Does your chest have fat? Do you wish to have a firm and well defined muscular chest, then you need to continue reading and not only reading but also religiously following it.The exercises in these articles if done religiously will give you FIRM, MUSCULAR, WELL SHAPED CHEST before you even realize it.


All chest exercises work your chest muscle but from different angles. You need to use a variety of chest muscle exercises to hit your pecs at various angles to effectively stimulate massive muscle growth so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest.

The most common Chest Exercises are Flat Bench Press and Flys. But there are many more exercises that need to be done to get a well shaped and muscular chest.

Here are some common but effective exercises that you can perform to build that big and powerful chest! All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest.

Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.

A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.


Flat bench press
You may perform this exercise with dumbbells and barbells. To start any flat bench exercises, lie on a flat bench and firmly position your feet flat on the floor. Make sure that your butt, back, shoulders, and head are firmly in contact with the bench! Your back must never be lifted from the bench! Using a grip wider than your shoulder width, place your arms straight up with your hands gripping the bar with your thumbs wrapped around the bar.

Hold the barbell/dumbbell above your body then lower slowly to the lower part of your chest about the same area where your nipples are. Then drive the barbell/dumbbell up until your arms are straight and your elbows are almost locked, then squeeze your chest muscles real hard. Repeat for the next rep.


Incline bench press
Chest muscle exercises like the incline bench press will target your muscle fibers from the upper chest area. A broad upper chest and a pair of solid deltoids or shoulder muscles will give you that much coveted V shape upper body. Doing flat bench press emphasizes on the lower part of the chest and so may result in the drooping chest look. In bodybuilding terminology, droopy chests are called bitch tits. You want a massive chest, not tits. Your form, methodology and equipment will be exactly the same as the flat bench press described above except that you are doing so on an incline bench.


Dumbbell fly
For this chest exercise you will need a flat bench and a set of dumbbells. Sit down on the edge of a flat bench with a dumbbell in each hand. Lie back, keeping the dumbbells close to your chest. Then lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet planted firmly on the floor.

Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. Keeping a slight bend in the arms, slowly lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane, even with the bench. Slowly bring the weights back up over your chest in an arc. Imagine that you are circling your arm just like hugging a tree trunk. The bend in your elbows should remain constant throughout the exercise. As with the other exercises, remember to squeeze your chest muscles hard and focus on your pecs doing most of the work instead of your biceps, triceps and deltoids.


Incline dumbbell fly
For this chest muscle exercise you will need an incline bench and a set of dumbbells. Incline fly exercises follow the same principles as that of the Dumbell fly except that the bench inclined instead of flat. This exercise will work on many synergistic muscles and is excellent not only your chest muscles, but also for overall upper body muscle gain.


Incline dumbbell press
This chest muscle exercise is exactly like your flat bench press except that you use dumbells instead of barbells and is on an inclined bench. This exercise will work on the upper portion of your chest muscles.

HAPPY BODYBUILDING...

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