| Staying Fit | The magic drink - Lemon water or Nimboo pani |
| Wonders That Ginger, Onion, Lemon Peel And Olive Oil Can Work |

HEALTHY BODY POSSESSES AN ACTIVE MIND

There is no substitute for Exercise. As diet is important for "Living". "Exercise" is equally important for "Healthy Living". One should not fall "in" and "out" of exercising items; it should be incorporated in your daily routine. As per the diet - no food is fattening, it is either too much or too little. As "overeating" leads to "obesity" extreme dieting effects over all health and vitality. So always eat a "Healthy balanced diet" which should have proper proportions of "Protein, Carbohydrate, Fat, Vitamins and Minerals". Never go for complete fat-free-diet because Vitamin ADEK are fat soluble vitamins which are very important for bony growth of the body and development of body.

The key to the "Healthy-Life" is "balanced diet", target muscle exercise" complete physical and mental-relaxation giving you a total stimulation of mind and body. If you can keep the extra weight away; you can keep many avoidable medical problems far-away. If you can spend some time and money today on your health and fitness you will be saving lot on your medical bills and improving on your quality of life. Nobody can increase your life-expectancy but the disciplined-life can very well improve your "quality of life".

The city life is so mechanical and full of pollution that it needs a right kind of care for your body. As the problem of "Obesity" is the gift of these cars, lifts, remotes, call bells etc., so the answer is also with these Gymnasiums, Aerobics, Sauna, Steam, Yoga and Meditation with proper diet-counselling and medical supervision.

As we are social human-beings we cannot get away from parties and outings but if we are little watchful and choosy about what to pick and what to leave on the displayed table we can very well enjoy the food and the fun without affecting our health adversely.

Remember; As students have books available to them but, they need a proper guidance and atmosphere to learn and follow them (like going to school). Similarly for "Health and Fitness" you need expert guidance, proper gadgets and atmosphere like in Body-Clinics.

So whenever you think of improving on your Health remember to have a "regular check of PULSE and control on IMPULSE".

DO NOT KILL YOURSELF UNDER YOUR OWN WEIGHT

A balanced diet and physical exercise has a major role in achieving long healthy life.

1. It helps in controlling body weight, heart rate and BP.
2. Increase in exercise capacity and muscle performance.
3. Improves blood sugar, lowers harmful cholesterol and triglycerides and increases the beneficial HDL cholesterol.
4. Produces mental and physical relaxation.

Yoga and Meditation: Mental relaxation results in control over rate and force of heart beat and its rhythm, blood pressure, hormone secretions in blood, gastric secretions, better sleep, pleasant and calm personality and stamina to face stressful situations in life.

Calorie loss (per minute) on different activities:

Walking     5
Running    20
Cycling     10
  (20 km)
Dancing     7
Swimming  8
Squash     15
Horse Riding  8
Scrubbing Floor  5

MEDITATION AND ITS BENEFITS

Everybody is born with a power inside them. When the fetus is in mother's womb this powerful energy enters it through the top of its head, passes through the spinal cord. That is the time the baby gets its movement. When the baby is born its connection is lost and the energy remains dormant in its last vertebrae. In sahaj yoga meditation we try and use this dormant power by raising it and making it pierce through the seven chakras. It comes out from the top of the head and gets connected with the outside energy. At that time we become thoughtless. This is based on the theory of seven chakras (nervous plexus). If they are working properly we keep healthy and fit.

Regular practice of this meditation will not only keep you in good health but your mind will become sharp and alert. A lot of people have got cured from ailments like High BP, asthma, diabetes, insomnia and even alcoholism.

CHOLESTEROL CONTENT IN VARIOUS FOODS (per 100 gm or 100 ml)

Egg yellow   420
Chicken    60
Mutton    65
Liver    300
Kidney   150
Brain     250
Pork    70
Oyster    450
Shrimp      15
Lamb    70
Whole milk     11
Skimmed milk   2.4
Cream    100
Butter     240
Cheese      16
Plain ice-cream     375

THE MAGIC DRINK

Drink - Lemon water with salt, sugar, honey or plain.
Eat - Lemon with food, salad or just like that with salt & pepper but remember it should be consumed uncooked. The moment you heat or cook lemon the labile ' Vitamin C ' will loose its potency. Everybody is aware of the fact - Lemon (Ascorbic acid) is a concentrated source of natural ' Vitamin C '.

Now what does ' Vitamin C ' do to the body :

1. It is a potent oxidant. It oxidizes the by products (so called toxins) formed because of pollution, smoking, drinking, vigorous strenuous exercises and changes into harmless chemicals which are flushed through the system by the kidney.
2. As ' Vitamin C ' is a water soluble vitamin if taken as "Lemon Water - Nimboo Pani" it has double function.
   • Firstly, ' Vitamin C ' detoxicates the harmful substances present in the body.
   • Secondly, water being the natural diuretics, flushes system clean.
3. Its presence improves absorption of iron from intestine and helps in storage of iron in bone-narrow, spleen, liver.
4. It is required for normal growth of body, in healing of wounds, bone fractures, tissue repair's etc.
5. It makes the skin glow as ' Vitamin C ' is necessary for maintenance of intercellular substance like COLLENGE.
6. It is necessary for the healthy gums and teeth.
7. For healthy growth of nails & hairs.
8. Increases resistance of the body against cold, allergy and other viral infections.

These are the few benefits of lemon if taken orally.. now there are many more if applied locally. :-

1. As a natural oxidants helps in removing Sum-tanning, blemishes etc.
2. If mixed with cucumber-juice it's a natural astringent.
3. Rub lemon-peels on the areas (like elbow) which are hyperpigmented ; it helps in lightening the skin.
4. Mix it with luke-warm water and give a final rinse to your shampoo hair. It acts like a conditioner.
5. Lemon juice mix with hair oil, warm a little and apply on the scalp, it helps in getting rid of Dandruff.

Other sources of ' Vitamin C ' besides lemon is Guava, Amla etc.
So remember to drink, eat and apply LEMON - The Magic Fruit

WONDERS THAT GINGER, ONION, LEMON PEEL AND OLIVE OIL CAN WORK

Ginger, that is so commonly used in cooking of various vegetables and dals is a thing that can work wonders on the system of the human being. And it is most beneficial for those with digestive disorders. It is useful for those suffering from chronic flatulence, dyspesia, colic vomiting, spasms and other painful affections of the stomach and bowels. Naturopaths suggest that chewing a piece of fresh ginger after meals regularly is an insurance against these ailments.

In the case of colds, ginger should be cut into small pieces and boiled in a cup of water. It should then be strained and half a teaspoon of sugar added to it and one should drink it while it is hot. Ginger tea, prepared by adding few pieces of ginger into boiled water before adding tea leaves is also an effective remedy for colds and coughs.

A teaspoon of fresh ginger juice mixed with a cupful of methi decoction and honey to tastes is an excellent diaphoretic mixture which increases sweating to reduce fever in influenza. It acts as an expectorant in bronchitis, asthma, whooping cough and tuberculosis of the lungs.

Apart from this, ginger is also an excellent pain killer and has the ability to cure all kinds of pain. In headache, ginger ointment made by rubbing dry ginger with a little water and applied to the forehead brings instant relief.

Onions are excellent for promoting the growth of hair and there is no need to use hair tonics and oils to increase the growth of the hair. All that one needs to do is to pick up some onions and cucumbers which are very commonly available and to treat falling or thin hair, all one has to do is to take two onions, and grind them to a thin paste. This paste then should be strained through a muslin cloth so that the juice is extracted in the thinnest form that is possible. This juice, then should be applied to the scalp and then the head should be covered with either a polyethene bag or shower cap so that the juice does not fall or that the clothes and other things do not get soiled. This should be then kept in the same position for at least two hours and then what is important is that it should be washed off properly so that hardly any traces of the onion juice are left mainly because of the smell that it leaves and also because of the possible irritation that it can cause.

This therapy should be continued for at least six weeks in the same fashion with proper regularity. While this is on, one should take the juice of one grated cucumber, lettuce, carrot and spinach on an empty stomach just after one gets up in the morning and preferably after one has brushed ones teeth. This is said to help stimulate the growth of hair and prevent it from falling off before the due time.

Another thing that is helpful is lemon peel that is very good in the treatment of urinary disorders. Naturopaths suggest that keeping lemon peel in hot tea or warm water and drinking this water is considered to be very beneficial for those who are suffering from palpitation or urinary disorders. Similarly olive oil which has a large proportion of mono unsaturated fats, goes a long way in lowering the total cholesterol level and raising the level of good cholesterol. It also lowers high blood pressure and is also useful in slowing down the process of aging. Oils of various fruits and such other related things help in the exercising of their therapeutic effect on the physical, psychological and spiritual well-being of the human being. So, it is time to get down to naturopathy and the use of fruits and vegetables and shun to the largest extent as possible the use of medicines especially those of the allopathic variety which have been known to have side-effects.

CABBAGE- ANOTHER DIETER'S PAL

Cabbage, rich in mineral and vitamin content, was one of the first vegetables to be cultivated. It is rich in alkaline salts also. It gives best results if eaten raw or in juice form because it is more easily digested than if it is cooked and eaten.

It has high Vitamin A & C content. It is a great favourite with dieters because of its low calorie properties - 27 calories in 100 grams! It acts as a cleanser of the digestive tract because of its high fibre, chlorine and sulphur content. Armed with these properties, cabbage cleanses the mucus membrane and internal tract. It provides a good amount of roughage and is therefore helpful for constipation also. Juice of raw cabbage has shown astonishingly good results in cases of gastric ulcers. You have to be patient though to see the results after six to seven weeks of regular use.

Recent research has shown that cabbage contains a valuable substance called tartonic acid which inhibits the conversion of sugar and carbohydrates into fat. Besides being low on calories, it gives a fullness in the stomach. So cabbage is a natural slimmer's choice. Put raw cabbage in your salad and stay slim, simply. That is not all.

Cabbage has other elements that increase the immune systems of the body and arrest premature aging. People who are getting on should include cabbage in their diet. It helps prevent formation of stones in the gall bladder and strengthens the walls of the blood vessels.

Excessive intake of cabbage can cause thyroid problems. So stick to regular but normal consumption of this valuable vegetable.

GARLIC  - NATURE'S ANTIBIOTIC

Garlic, a member of the onion family is widely used for cooking and healing. It is available almost everywhere. It holds the highest place for its medicinal properties. The bulb has been used in several countries for centuries for healing whooping cough, infections and intestinal disorders. It is particularly useful for colds, flu, infections of the digestive and respiratory tract. It protects against food poisoning and fungal infections also. Garlic oil contains the natural chemical "Ajoehe", allicin and s-methy-L-cysteine sulphide, which have all been shown to protect against harmful bacteria, viruses, worms and fungi. When eaten the oil is absorbed into the blood stream through the digestive tract.

Hundreds of studies have confirmed that garlic can be used as a potent antibiotic. Even in low concentrations garlic can inhibit the growth of organism such as stepto-coccus bacillus- which is responsible for a variety of nasty infections - such as food poisoning. Regular use of garlic can boost  your immunity by increasing the number of "killer cells" in the blood. Some researches have shown that the smell of garlic on your breath comes not from the plant itself, but from the chemicals in the blood produced by changes in the body's metabolism.

Garlic has a very powerful effect on healing wounds. It acts well against catarrh - particularly in smokers. Regular use of garlic can cure long-standing intestinal disorders - such as persistent diarrhea. It not only cures the disorders but improves the quality of intestinal flora, which aids the digestion of food. It is the best source of 'germanium' and 'selenium' - which are very important antioxidants. Good news for high blood pressure patients. Since it is a detoxifier, it cleanses blood and lymph and also dilates peripheral blood vessels. As a result it lowers the blood pressure.

A piece of advice - cut two cloves of garlic everyday to keep the infections away. Eat as much garlic in your food over the winter as possible. To remove the smell of garlic in your breath, chew a sprig of parsley.

TO COOL YOUR SYSTEM  -  TRY MINT

Mint or pudina is a very popular spice used in Indian cooking. Mint leaves which have very strong fragrance, contain plenty of vitamins and minerals.

This amazing herb has a very cool effect on the digestive system. As a household remedy, it helps in the treatment of indigestion, colic pain and diarrhea. Mint juice mixed with lime juice and honey is an ideal treatment for indigestion. Mint also has a great role to play in improving appetite. Juice of fresh mint is used even for curing tuberculosis, asthma and bronchitis. It not only prevents asthmatic attacks but also increases the body resistance.

In the culinary world, mint leaves are used to make mint sauce and chutney. Even dried leaves are used in cooking to enhance the flavour of the dish. Mint tea is very popular among natural food lovers. In the summer, mint leaves are added in butter milk or in nimbupani, for their cooling properties.

Fresh mint leaves chewed daily are an effective antiseptic for teeth and gums. They kill the germs which cause bad odour. A piece of advice for singers: gargling with fresh mint decoction before singing will make the voice clearer.

PAPAYA - TONIC FRUIT

Papaya is an amazingly rich source of 'proteolytic' enzymes, that facilitate the digestion of proteins. Papin, the most popular enzyme in raw papaya, can be extracted and dried as powder and is used to aid digestion. The powder is also good as a meat tenderiser which breaks down the meat fibres to help their proper digestion. Many researches claim rejuvenating properties in papaya specially for arresting the premature aging process. This may be because poor digestion in the body leaves it without the right nutrients. People with sluggish digestion who have a problem with digesting anything have been known to spring back to vitality and good health through regular use of papaya. Therapists prefer raw juice as a cleanser. To get best results, it is mixed with cucumber and bean juice. Papaya loses some of its enzymes as it ripens. It also contains 'Arginine', good for male fertility besides 'Cerpain', enzyme good for the heart. Yet another substance 'Fibrin', not commonly found in plant kingdom, helps the blood clotting process. The list of virtues of papaya is almost endless. Papaya raw juice quickly restores normal bacteria destroyed by antibiotic treatment. Papaya is also good for other digestive disorders like constipation, bleeding, piles and chronic diarrhea. To treat roundworms, take a tablespoon of fresh papaya juice and an equal amount of honey. Papaya alone can meet the daily requirement of some of the essential nutrients the body needs, like proteins, minerals and vitamins. It is an excellent source of Vitamin C which increases as the fruit ripens. Papaya stands out with a Vitamin A level which exceeds the recommended level by 30% plus a high potassium content. This excellent tonic fruit is highly recommended for nursing mothers, growing children and pregnant women, being a great source of energy and possessing a high level of nourishment value. Eat papaya regularly at breakfast for best results. Raw papaya can be used in vegetable form and in salads.

TOMATO - APPLE OF PARADISE

Only  about 130 years ago tomato was considered poisonous. Because of this belief people who suffered from joint problems,were advised against eating tomatoes. Later studies revealed that tomatoes have tremendous nutritional and health giving qualities. Tomatoes are high in vitamin A & C and rich in potassium and calcium. They contain high amount of citrus acid and malic acid some oxalic acid also.These organic acid are needed for proper metabolism. On cooking, these acids become inorganic.Raw tomato juice is very good for the system and has an alkaline effect, but with starch or sugars , raw juice has  a definite acidic effect.Tomatoes are a good blood purifier. A gentle stimulant for kidneys, they wash away the toxin from the body. Tomato juice enhances the   resistance power in the system. Raw juice of tomato has a very beneficial effect on the digestive system. The Manganese content of juice helps the digestion. It's high alkalinity maintains the alkaline balance in the body.Tomato is highly beneficial for urinary disorders. It's restrict the acid value of urine so it reduces the chances of any infection and formation of stone. Vitamin A, which is present in tomatoes help in eye diseases also. Good news for over weight people. One or two ripe tomatoes taken early morning instead of breakfast, for a few months,will not only give supply of essential food elements but will reduce fat also. It is a very safe way of losing weight. A glass of tomato taken early morning will strengthen the liver and helps in constipation and digestive disorders. The juice, mixed with a little honey taken at bedtime is considered highly beneficial in tuberculosis and asthma. A mixture of carrot, spinach and tomatoes will help a great deal in anemia specially in elderly people and  small children.

COOL  CUCUMBER

Cucumber is known for its cooling effect. Generally it is used mixed with other vegetables in the form of salads. Cucumber is very high in nutrients and minerals. Most vitamins and minerals are present in the skin and just below the skin. So it is advised that it should bot be peeled. It is rated very high as a health food by the nutritionists.

Cucumber has a quantity of alkaline forming minerals. So it is extremely beneficial for maintaining the balance of alkalinity in the blood. It contains vitamin A,B complex and vitamin C. It has very high amount of potassium also. So it helps regulate blood pressure. It is a mild diuretic also. Sulphur and chlorine which are present help eliminate wastes from the body. It is a mild laxative too.

The juice of cucumber holds a very high place in raw juice therapy.Because of its high potassium content it is given to people who have water retention problem. It is useful for treatment of hyperacidity, and gastric and deodenal ulcers; 4 to 6 ounces of cucumber juice can give instant relief from burning sensation in the stomach. Cucumber and carrot juice have been used for rheumatic ailments caused by an excess of uric acid in the system. Good news for women: Hair and nail responds well to cucumber juice because of its sulphur and silicon content.Mixed with carrot juice it makes an excellent hair tonic, not only that it checks falling hair. Grated cucumber applied over the face, eyes and neck for 15 to 20 minutes, has been found to be very effective as a beauty aid. Its regular use prevents pimples, black heads and dryness of the face, and the skin starts glowing.

WHEAT BRAN (CHOKER) - FIRST IN FIBRE

If you are looking for a Nutrient - rich food that reduces digestive disorders. Wheat Bran is the answer. Sawdust looking, Bran is loaded with fibre, iron and potassium. It is very low in sodium and is a good source of Vitamin B and also has some protein content.
These Nutrients are present in other tastier foods but no other food has the wonderful ability to handle digestive disorders which is very common as you advance in age. Two tablespoons full, three times a day, can be a sure cure. It looks a very simple treatment but is a very effective one. Bran also does wonders in cases of constipation.
To make it more palatable, it is a good idea to mix a handful of Bran in our daily use of Atta. This produces bulk in the intestine. Its low calorie value enables people who are on weight reduction to use it safely. Two teaspoons of Wheat Bran with one teaspoon of Badaam Khali, mixed in half a cup of milk, for breakfast or at tea time, produces bulk in the intestine and is an excellent roughage.

SUMMER SPECIALS - WATERMELON (DIETERS FRIEND) AND BAEL

Watermelon: In hot weather, there is no better example of juicy taste and great nutritional value than the watermelon. This fruit, charged with vitamins A and C has attracted a lot of attention of nutrition researchers who have found that ample intake of vitamin-laden fruits can give protection against cancer of the esophagus. It is rich in potassium and very low in sodium and fat. So it is a treat for people with high Blood Pressure and a favourite of dieters because of its extremely low calorie content - 15 calories in a 100 gram slice of watermelon! Watermelon juice, with a few leaves of pudina, makes an excellent and refreshing drink.

Bael Fruit: Held sacred by Hindus, the leaves and the fruits are used as a sacred offering to Lord Shiva.
Bael fruit has great medicinal value when it starts to ripen. It is aromatic, cooling, and a good mild laxative. The ripe fruit is also very good for digestion and cures a number of stomach ailments. For best results it should be taken in the form of Sharbat, prepared from the ripe fruit. After breaking its hard shell, the seeds are removed, the contents are mixed with water and sieved for drinking . A little sugar can be added to make it tasty. Bael sharbat has great healing properties because of its mucilage content which forms a coating on the stomach mucosa and helps in healing of ulcers.

The unripe or half ripe is a very effective remedy for diarrhea and dysentery specially if it is taken in dried powder form.

Finally, a note of caution: It should not be taken on a regular basis since the intestine may lose its normal elasticity and cause flatulence in the abdomen. Also, the juice should be sipped slowly so that it does not produce heaviness in the stomach.

GRAPES -INSTANT ENERGY

Grapes were once a seasonal luxury from Chaman. Today, thanks to the revolution in horticultural development in India, grapes are a household fruit within the reach of the masses. The rich content of glucose gives grapes the status of a most valuable fruit. Glucose is pre-digested food, absorbed in the ;body  quickly after consumption . It supplies heat and energy to the body within a short time and is thus a magic fruit for re-energising the body.

Grapes are rich in Iron, Copper and Manganese. They are high in Potassium and low in Sodium. The flesh contains Cellulose, Enzymes and Peptic substances. Most of the vitamins and ;;mineral salts in grapes are just below the skin. Hence it is important to consume grapes with the skin. Grapes are high in acids but they have an alkaline effect in our body. Dried grapes, that is, Kishmish, have eight times more alkalinity than fresh grapes. The high potassium and low sodium chloride content is good for all kidney problems. Grapes act intensively on the kidneys and liver and thus promote elimination of waste and toxin matters from the system. The high iron content helps in anaemia also. Excess of alkalinity of grapes and raisins helps in dissolving uric acid and so is good for arthritis and gout. Grapes are highly beneficial in treatment of heart diseases. They tone up the heart and are effectiv4e in cardiac pain and heart palpitation. Grape juice is very effective when someone is actually suffering from a heart attack.In raw juice therapy grape juice treatment holds a high place. It is beneficial in cases of asthma, cancer and migraine and the patient is put only on grape juice for several days. Large sized grapes with seeds, when dried, are called Munnakkas. These are specially good in treatment of anaemia and constipation.

DON'T SHAKE THE BABY

Well-meaning adults seem to feel an irresistible urge to pick up a new baby and jiggle it, or even toss it in the air. Later on, the same child may be shaken by the shoulders as a reprimand. Yet,warn paediatricians and neurosurgeons, these common practices may cause severe brain damage, even death. A young child's head is relatively heavy, but its neck muscles are weak. Under the stress of being tossed in play or shaken in anger, the baby's head flops about creating a high risk of massive bleeding in the brain, which can result in membranes forming round the organ that prevent it from growing.
With early diagnosis, the membranes can be removed before the brain is damaged. But diagnosis is difficult in shaken babies because, bearing no external signs of mistreatment, they are not likely to be brought to a hospital.
Even shaking a child moderately by the shoulders a couple of times a week may have a cumulative effect on the child's developing brain. Many slow-learning , clumsy children with IQ's of 90 might have been intelligent and normally mobile children with IQ's of 120 had they not been habitually shaken during infancy.
When playing with a baby, avoid jiggling or jerking its head . Don't hold toddlers upside   down by the ankles and swing them round. And never shake a child by the shoulders or slap it on the head as punishment.

NO DECLINE IN INTELLECT WITH AGE

It is commonly believed that intellectual functioning peaks at about age 17 and than declines progressively. Not so, according to studies by doctors and professors of psychiatry. Decline in knowledge or reasoning ability does not generally occur even in the 60s and 70s.
Although older people commonly complain of poor memory, laboratory studies show that many of the old actually can learn as much as younger people, although not as quickly, and that their memory may be equally good.
Much of what is called memory loss may be due to faulty comprehension, caused by impaired hearing or vision, and inattention. Besides, what is misdiagnosed as mental deterioration is often a symptom of depression, which can be overcome by counselling, psychotherapy or antidepressant medication.

UNIVERSAL LIFE FORCE - REIKI

It is well-known fact that Jesus Christ, Lord Krishna, Gautam Buddha, Guru Nanak, Guru Gobind Singh, Prophet Muhammad and Lord Ram all used to heal people by touch alone. What was that particular power which made them great spiritual healers?
It was Universal Life Force Energy or Reiki flowing through them. This is the greatest gift of the Almighty which is so abundantly present in the universe around us. Reiki is a vibrational energy technique that balances, harmonizes and restores our energy system by using non-polarized energy, through the energy centres of the hands.
It is a holistic therapy that addresses the body, mind and spirit going beyond symptoms to treat the root cause of the disease. We can experience energy in our body as a sensation of warmth on tingling feelings. Reiki cannot harm anyone as it adjusts naturally to individuals needs. It can be used any time, any place and in any situation. It is simple and safe and therefore anyone can learn Reiki. Whenever you feel pain, or are tired, worked up or simply scared, you will be able to calm yourself down immediately and relax with your Reiki energy and use it to strengthen and harmonise yourself again. Reiki is not a religious cult or organisation, neither is it a form of psychic healing, or a form of mind control or hypnosis or a meditation technique. It is a safe, simple natural and an easy-to-learn technique. Once you have learnt the first degree you can charge up your battery of life daily by giving Reiki to yourself. In this way many illnesses will not develop. Your spiritual growth will be furthered and your life will take on another quality.

FITNESS

Fitness means the ability to get on with your life without becoming exhausted by normal daily activities. Physical activity along with a balanced diet helps you fight against chronic diseases. Being fit improves the quality and length of your life. Fitness consists of stamina, skill, strength, muscular strength and muscular endurance.

IT'S NO EXCUSE SAYING THAT:

• No time: Just twenty minutes of activity 3 times a week can make a difference.
• I feel too tired: Exercise helps you relax and sleep better.
• I am too fat: Good aerobic exercise with a healthy diet in low fat and sugar will help you loose weight.
• I don't look good in leotards and lycra: Dress for comfort. Baggy T shirt and loose track pants are normal attire.
• I am too old: You are never too old. You will improve your stamina, strength and suppleness.
• Choose the right kind of exercise. Always start with gentle exercises and as your stamina builds, increase the frequency. Never overtax your body. Walking is the best form of exercise. Swimming, cycling, aerobics, badminton, jogging, golf, tennis, gym are other popular sports activities that deep you fit.

DO'S AND DON'TS

• Do consult doctor before starting any form of exercises specially if you are really overweight or recovering from some illness.
• Do warm up properly before starting any exercise.
• Do cool down gradually after exercise.
• Do your stretching exercises.
• Do tell your instructor about any medical or physical problems and limitations you have.
• Don't use equipment unless you have been taught properly.
• Don't hold your breath or breathe too rapidly. Ask instructor the right way to breathe for each exercise.
• Don't overdo it.
• Don't attempt any exercise that affect weak parts of your body.
  

WEIGHT WATCH

Good nutrition is a term synonymous with maintenance of  healthy body. It is necessary to strike a balance between the quantity and quality  of the diet so as to sustain adequate nourishment.Various nutrients are required by human body to carry out its vital activities and to sustain life. Of these nutrients, micronutrients include protein, fat and carbohydrates.

Proteins: It is the basic chemical unit of the living cell, essential for their nutrition, growth and repair. 1 gram of protein yields 4 kcal. It is the body building material and as antibodies it helps the body to defend against infection. It is an essential component of the diet, especially during the growing years of infant and children, for fetal development during pregnancy and for lactating mothers. Its rich sources are milk and milk products, meat, egg, poultry, fish, paneer and pulses.

Carbohydrates: These are class of energy-yielding substance such as starch, sugar products, mild, glucose, etc. Grain foods, roots and tubers are largely composed of starch, a complex  carbohydrate. It provides us with "instant energy" in the form of glucose and sugar.

Fats: It is the most concentrated source of energy of all the food compounds. One gram of fat provides with 9 kcal which is almost double of that provided by protein or carbohydrate. Fats are valued for enhancement of food palatability and in the process one is unable to correlate taste with the nutritive value of the food. Within our body fats are vital as they are carriers of vitamin A,D,E and K and act as lubricant to help in bowel movement.

Vitamins & minerals: They are the micronutrients since they are required in small quantities, but nonetheless availability in our diet is vital.

The above mentioned nutrients are present in all the foods varying in their quantity and quality, that is why we need to be aware of the composition of our diets: