Some Quick Yoga Tips

• The time most suitable for Yoga is in the morning before breakfast when the mind is calm and fresh and the movements can be done with ease and vitality.
• The most important things you'll need to get started - as they say - are a big heart and a small ego.
• A person must seek a place of quietude, which is well ventilated, free from dust, insects, unpleasant smell, draught, and moisture. There should be no distraction whatsoever.
• You must empty your bowels and bladder, clean your nostrils and throat of all mucus, consume a glass of lukewarm water and then begin the exercises after 15 minutes.
• Always remember that you should begin with the easy postures and then proceed to the difficult ones. One must follow the graded steps of Yoga.
• In the beginning, all movements should be practiced lightly and you must cease to go further if fatigue shows.
• Yoga must pep up and not impart weariness and despondency.
• Periods of relaxation are advisable if a particular exercise proves to be tiring.
• Yoga trainers recommend a balanced diet (sattwik). There should be an interval of 4 hours between meals.
• The ratio for the composition of meals should be:
• grains and cereals 30% of the calorific value
• dairy products 20%
• vegetables and roots 25%
• fruits and honey 20%
• nuts remaining 5%
• Regarding the quantity of food, it should be moderate (mitahara), only that which satisfies one's appetite.
• One should avoid overeating, fasting or eating once a day. Stale or non-nutritious food, you know, is harmful.
• The clothing should be loose and as scanty as possible, because maximum amount of the skin should be exposed to air.
• Form-fitting cotton/Lycra pants and shirts are the best.
• The breathing should be long and deep. The mouth should be closed and inhale and exhale only through the nose.
• Always take a mat of kusa or any other grass or hay for sitting postures.
• For lying postures use a woolen carpet, and spread a clean sheet over it.
• You can check out some other commercial Yoga accessories, like Yoga belt, foam blocks, Yoga pillows and rubber mats.

Importance of Cooling Down

This is for all the people who regularly carry out aerobic exercises.After vigorous aerobic exercise it is important to take 10 minutes or so to cool down gradually. Do not stop abruptly. For example, after a long run or jog, walk around and keep moving, rather than just stopping.Cooling down properly (moving around) redistributes the blood that may have pooled in the extremities when you end your workout, and it prevents muscle stiffness because it allows the metabolic wastes to be worked out of your muscles.

Foods to Choose When You Need More Calories

• Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or rye (as opposed to fluffy white breads). The bigger and more thickly sliced the better! Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.

• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.

• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower,zucchini, green beans, and cucumbers.

• Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches,plums, berries, and watermelon. Buy canned fruit packed in heavy syrup,instead of its own juice, for extra calories.

• Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types.
NOTE: Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.

• Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans,green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing.
NOTE: Creamy dressings are high in calories, but also high in saturated fat.

• Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks.

Eating Strategies to Gain Weight

It costs 3500 calories to gain one pound. That means, in order to gain one pound a
week, you have to consume 500 extra calories every day. Here are some tips for
getting those extra calories into your daily meal plan.
• Eat frequently! -- Make time for 3 large meals and 2-3 hefty snacks every day.
• Eat larger than normal portions at meals!
• Eat higher calorie foods! -- Choose dried fruit,starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts.
• Add lots of “extras” to food! -- Don’t eat anything plain.
• Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam,dried fruit, wheat germ, nonfat dried milk powder, soy protein powder.
• Make beverages count! Drink shakes, milk, juice,etc. instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.

Health is wealth

In todays world where health is considered secondary to many people,this blog has been primarily created to create awareness about the need for staying hale and fit.Unnecessary ailments can be avoided or as a matter of fact can be avoided by regularly exercising not for hours but just for few mins.Queries regarding any kind of health tips ,exercises,weight gain-loss or home remedies for any kind of ailments are encouraged and deeply appreciated.You can also mail in your comments ,feedback and further queries to rahram123@gmail.com or premsantoshu@yahoo.co.in