Dear One,
For we as a Country it's surely been a very challenging year, with the print and electronic media talking about and splashing news of a whole lot of bloodshed all year round, leaving no corner of Our Country appear peacefully safe. Financially too, it's been a watershed, with the Sensex slipping from 17K levels down to 9K levels. Professionally there have been cases where you may have had to settle with unsatisfactory bonus payouts, low raises or even worst - job cuts.
May be reason enough why I refrain from saying hope it's been a great 2008 for you & your family. Instead, I sincerely wish that 2009 would have a lot of Cheer to add to our lives both Personally & Professionally.
Thank You so much for even the smallest of things – an un-returnable favor, a simple phone call to wish me luck, a lightning fast reply to my urgent mail, your acknowledgement of my efforts, or just keeping me in your prayers/thoughts – all this truly meant a lot !!
I personally, have a lot of Failures to remember of this year, which I am sure would get wiped away with Brighter Rewards I would earn in the coming year.
Abhi and Me wish you Great Health, Success in all your Relationships and Prosperity to You and Your Family.
Merry Christmas and a Happy New Year 2009!! :) God Bless.
Luv n Luc as always,
- sayli :)
Wednesday 10 December 2008
Tuesday 11 November 2008
Nutrition & The Food Pyramid
It is said that if we educate ourselves more about nutrition, than about weight loss we are more likely to maintain a fit mind in a fit body. The Food Pyramid then is more about eating a variety of foods, from each of the major food groups inclusive of (Water):
1: Carbohydrates
2: Protiens
3: Fats
4: Vitamins
5: Minerals
For a balanced diet, one must aim to have the following food groups in this quantity:
1: Sugars & Fats --- 1 Serving
2: Protien and Dairy Foods ---- 2-3 Servings
3: Fruit & Vegetables ---- 5 Servings
4: Starchy Foods ---- 4-5 Servings
LEVEL 1 : Sugars & Fats:
Foods containing sugars and fats are at the top of the pyramid. These include butter, cooking oils, oil-based dressings, ice cream, pastries, confectionery and certain soft drinks and should be eating sparingly as they are high in fat or refined carbohydrates such as sugar and honey. Altough they make food taste good, too much fat raises blood cholesterol levels. Sugars provide calories yet few nutrients and too much sugar can result in weight gain and tooth decay.
LEVEL 2: Protein and Dairy Foods:
Protien can come from animal sources (meat, fish, eggs, milk, cheese and yogurt) or vegetable sources such as beans, lentils and seeds. Meat, Fish and alternatives provide protein, iron, zinc, magnesium and some B Vitamins, especially B12. Milk and dairy foods supply our bodies with protein, calcium and zinc and Vitamins B12, B2, A and D. Try to choose lean cuts of meat and low fat dairy products to avoid too high an intake of fat. Similarly, certain nuts and seeds are high in saturated fat so they should be eaten in moderation.
LEVEL 3: Fruit and Vegetables:
These provide fibre and some carbohydrates, as well as many of the vitamins and minerals that are essential for our bodies to function efficiently. In terms of their nutritional value, it is best to eat fruits and vegetables when fresh, altough certain varieties are fine frozen too. Canned produce and dried fruit also do provide some of the nutrients needed.
LEVEL 4: Starchy Foods:
The large base section of the pyramid contains the staple, starchy, carbohydrate foods that should provide the major source of energy in the diet. These include cereals (such as wheat, rye, oats, barley, millet), rice and products made from them, such as bread, pasta, noodles, cornmeal and breakfast cereals. Other staple carbohydrate foods in this group include potatoes, yams and other starchy vegetables. All the foods in this group are rich in nutrients supplying fibre, B vitamins and some calcium and iron as well as carbohydrates.
Yoga for Pregnancy - Trimester 3
1. Ardha Titali Asan (Half Butterfly)
How to do?Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits: It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan (Full Butterfly)
How to do?Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.
Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits: Tension from inner thigh muscles is relieved. Removes tiredness from legs.
3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)
How to do?Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor.
At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
Benefits: Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.
4. Ankle Crank
How to do?Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the the right hand. Crank the right ankle around in a large circle, exploring to the very perimeters of movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle
Benefits: Good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.
Pregnancy AdviceSpecially useful in case of edema, cramping, post epidural numbness in the feet and legs.
5. Shoulder Rotation
How to do?Single Arm Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.
Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeated on the left side.
Double Arm Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse.
Breath Inhale when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.
Benefits: Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series. For mothers-to-be, practice throughout pregnancy and post-nasally as this exercise helps to stimulate proper function of the mammary glands.
How to do?Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits: It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan (Full Butterfly)
How to do?Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.
Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits: Tension from inner thigh muscles is relieved. Removes tiredness from legs.
3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)
How to do?Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor.
At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
Benefits: Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.
4. Ankle Crank
How to do?Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the the right hand. Crank the right ankle around in a large circle, exploring to the very perimeters of movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle
Benefits: Good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.
Pregnancy AdviceSpecially useful in case of edema, cramping, post epidural numbness in the feet and legs.
5. Shoulder Rotation
How to do?Single Arm Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.
Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeated on the left side.
Double Arm Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse.
Breath Inhale when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.
Benefits: Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series. For mothers-to-be, practice throughout pregnancy and post-nasally as this exercise helps to stimulate proper function of the mammary glands.
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