Smoothies are a perfect and nutritious way to start your day. Blend a banana, spoonful of yoghurt, scoop of plant-based protein powder, almond milk and a dash of honey/ maple syrup…reports Asian Lite News
Every year on June 21, the world observes International Yoga Day as a reminder to live an active and healthy lifestyle. It is crucial to choose a healthy meal that will fuel your body, encourage awareness, and support your yoga practise. With these five delicious, invigorating, yet practical breakfast options, you can start your day off correctly and honour the advantages of yoga:
Yogi’s Oats Powered Smoothie: Smoothies are a perfect and nutritious way to start your day. Blend a banana, spoonful of yoghurt, scoop of plant-based protein powder, almond milk and a dash of honey/ maple syrup. A spoonful of almond or peanut butter will give it an added twist. This protein-packed smoothie is also a great source of fibre and vitamins, and will give you the energy to embrace your yoga practice with vitality.
Nourishing Muesli Bowl: Indulge in a wholesome muesli bowl to energise your body for your daily workouts. Combine a generous serving of Yoga Bars’ Classic Fruit & Nut Muesli with your choice of milk or yoghurt. Let it sit for a few minutes to soften. Enhance the flavours by adding sliced fresh fruits like bananas, berries, or diced apples. This nutrient-rich breakfast will provide a satisfying crunch while keeping you fuelled post your yoga sessions.
Wholesome Oats Pancakes: Select a nutrient-rich choco-almond oats variant and blend it into a fine powder. Mash a ripe banana until smooth in a bowl and add a scoop of blended oats, almond milk or any milk of choice. Stir well until you achieve the desired consistency, creating a thick rich pancake batter. Cook the pancakes and serve them with toppings, such as sliced fruits, a dollop of yoghurt, some honey/ maple syrup, or a sprinkle of nuts. The oats contribute to a satisfying texture, while the combination of flavours and toppings create a delightful variety and indulgence to your meal.
Energising Breakfast Bars: Energising Yoga Bars for breakfast bars provide a convenient and nourishing option for those busy mornings when time is of the essence. Else, look for high-protein and high-fibre options that are also soy-free and gluten-free, as they are readily available in the market. These bars are perfect as pre- and post-workout snacks and serve as healthy meal replacement options. Grab one on the go and experience the benefits of a wholesome and satisfying breakfast that supports your active lifestyle.
Physical and mental therapy are one of yoga’s most important achievements. What makes it so powerful and effective is the fact that it works on the holistic principles of harmony and unification…reports Asian Lite News
Ever since its inception, international yoga day has been celebrated on June 21st throughout the world, and yoga has been recognised as an ancient practice that helps to improve the state of relaxation, improves the blood flow, enhances immunity and aids with mindfulness.
According to the Doctors at CGH Wellness Experiences
Yoga’s regulated rhythmic breathing strengthens the core diaphragmatic muscles, improves the cognitive functions, increasing the pain threshold, improves mood related problems am overall well proven that yoga can provide a healthy and fruitful life in all aspects.
Physical and mental therapy are one of yoga’s most important achievements. What makes it so powerful and effective is the fact that it works on the holistic principles of harmony and unification. Yoga has succeeded as an alternative form of therapy in conditions like obesity, asthma, diabetes, blood pressure, arthritis, digestive disorders, and other ailments of a chronic and constitutional nature, where modern science has not. Yoga therapy has been successful because of the balance created in the nervous and endocrine system which directly influences all the other systems and organs of the body.
How To Heal The Body Mind And Soul Through Yoga
According to Yoga literature, which has been well validated by science too, all lifestyle diseases are primarily rooted in the mind which in turn affects one’s energy and manifests in the body as symptoms of illness. Therefore, the healing process also needs to start from the mind itself and here yoga comes with a perfect solution for your Heath issues as it works not only on your mind but also on your energy and physical planes.
Yogic breathing:
Yogic breathing is a technique where inweuseourabdomen,chestandshoulders systematically. Expand your abdomen, chest and shoulder systematically while you inhale and relax your shoulders, chest and the abdomen while you exhale. This helps to make your breath slow, deep, calm and controlled while rhythmic.
Surya namaskar:
This is a combination of 12 steps with alternative forward and backward stretching. When practiced slowly with awareness, it helps to maintain balance in the hormonal and nervous system and brings harmony in the body.
Yogic Asanas:
Yoga ‘Asanas‘ are postures which involve stretching and maintaining it for a while. It helps to give movement to the muscles in our body; thereby aiding in providing nutrition even to the minor set of muscles in the body. It is always better including a variety of asanas, rather than practicing the same set of asanas daily. Asanas were never intended to be practiced rapidly or to be in conflict with the body. As traditional texts explain Yoga Asanas are about being in a state of stability and comfort.
Pranayama:
‘ Pranayama’is the systemic breathing methodology in Yoga to change the arrhythmic inhalations and exhalations into rhythmic , slow and steady. It helps to purify energy channels and to bring harmony to the physiological functions in the body. ‘Pranas’ are the Yogic concepts for the vital energy in the body and its rhythmic and harmonious flow is very crucial in keeping our body healthy and disease free.
Yoga Nidra:
There are scientific evidence shows that Yoga nidras and other meditation techniques have an impact in your health by neutralizing our emotional behaviors and stress. Regular practice of Yogic meditative techniques helps to calm down your mind and helps to make intellectual choices in deciding your lifestyle.
Understanding illness in a Yogic Way
Diseases of mankind originate from within the layers of the Mind and affects / disturbs the Energy Layer to manifest in the Physical layer as a disease or symptoms of one. In the Mind the imbalance starts as Likes &Dislikes which leads to emotional reactions. Emotions in turn lead to wrong actions which end up as wrong outcomes, that create Mental stress. This Mental stress is named as “Adhis’ (the primary disease but no symptom seen at the physical level). This causes an agitated body and mind. When the body and mind is agitated, it affects all the normal physiological functions of the body, especially the digestive system which leads to faulty digestion, non-digestion & over digestion of food eaten. This impairment in the digestive system causes the settling of improperly digested food(toxins)in the body which finally manifest as Vyadhi –Psychosomatic ailments.
Integrated Yoga Therapy
In the treatment of psychosomatic ailments, it is mandatory to work on the body and mind to bring about a complete cure. In integrated Yoga therapy, various Yoga modalities are used to treat the psychosomatic diseases.
For the Physical body:
Kriyas (Neti, Dhouthi, Nouli) ,sithilikarana vyayama, cultural and relaxative asanas.
For the mind:
Breathing exercises, pranayama, kriyas, Bendhas and Mudras, Dharana, Dhanya, Yoganidra.
General Instructions & point store member while Practicing Therapeutic Yoga
Always practice under the guidance of a qualified trainer.
Don’tcopypracticesprescribedforothers.Eventhoughthediseaseconditionmightbesame, therpeautic Yoga prescriptions are prescribed taking into account various factors like age, gender, general health, and co-morbidities.
Ifyoufeelanykindofunusualpainordiscomfortduringpractice,stopthepracticeimmediately and bring it to the notice of the doctor.
Don’t fight with your body–always know your limits.
Keep your awareness in the body and breath during the practice.
Loosening practices can be done dynamically but ensure to relax completely before the next practice.
Avoid yoga if you are suffering from a fever, after surgeries, in case spinal cord issues and hernia – seek expert guidance.
Practice on an empty stomach or alternately 3 hours after your last meal
Wear loose and comfortable attire
Use a comfortable yoga mat, which has a good grip
Do your practice in a place which has good air circulation
Don’t take bath immediately after your Yoga practice. Keep a minimum gap of 30 mints
If you feel any kind of unusual pain or discomfort during practice, stop the practice immediately and contact your trainer.
Always take adequate relaxation between each practice.
By default always breathe through your nose, unless instructed otherwise
Don’t practice general yoga during your menstrual cycle and pregnancy.
End the practice by relaxing in the Shavasana pose for 5 to 10 mins and let your breath , body temperature, muscles and heart beat return to normal.
Elevation Series upright bikes’ advanced technology enables users to benefit from wearables and fitness applications while maintaining the degree of connectivity they’ve come to expect…writes Olivia Sarkar
It goes without saying that frequent and quality exercise benefits both your body and mind, but if your schedule prevents you from visiting your neighbourhood gym on a regular basis, creating a training space within your home is the next best thing. Purchase top-notch exercise gear, such as dumbbell sets, treadmills, Pilates balls, fitness kit combos, and more. Here’s a list of what you should get your hands on:
INTEGRITY TREADMILL
Facilities can customise the gaming experience for their users thanks to the variety of console options. Create an enjoyable cardio workout with easy access to entertainment and fitness apps, or make it possible to simply get on and go. The comfort offered by FlexDeck technology, a running surface that lessens stress on the joints, benefits both walkers and runners. Facilities can easily update console software and monitor critical asset data thanks to wireless internet connectivity. Integrity treadmills are perfect for facilities looking for a warm, contemporary aesthetic with a variety of features that will appeal to their users.
Price: Rs. 1, 35, 799/- (approx.)
ELEVATION LIFECYCLE UPRIGHT EXERCISE BIKE
Premium cardio equipment with enticing appearance and lots of entertainment options on the console to keep users entertained while riding. Wide Ride pedals and an adjustable, padded seat provide users with comfort. Exercisers can choose their position for leisurely rides or harder pedalling thanks to deluxe racing handlebars. Elevation Series upright bikes’ advanced technology enables users to benefit from wearables and fitness applications while maintaining the degree of connectivity they’ve come to expect.
Price: Rs. 1, 24,000/- (approx.)
PROBODY PILATES EXCERCISE BALL
Using this adaptable exercise ball, you may work on your posture, balance, core stability, and other things. Exercise balls are a favourite among many since, depending on how you use them, they may help adapt exercises and even advance some training techniques. They’re a comprehensive piece of exercise equipment for all fitness levels. It deserves a place in any home gym just for its versatility, but because they’re so big, you’ll need to make sure you have enough room.
Price: Rs. 6,700/- (approx.)
POWERMILL CLIMBER
The PowerMill is the best cardio machine at the gym for people looking for one of the hardest and most intense cardio workouts due to its smooth stepping motion and 26 different speeds. During all types of workouts, from the most intense to the least intense, safe footing is provided by the spacious step area and anti-toe-pinch design. And during each of them, steady motion is guaranteed by an effective AC motor. Fitness centres feature a variety of console alternatives, from easy to use to entertaining and interesting.
Price: Rs. 57,800/- (approx.)
CROSSROPE GET LEAN JUMP ROPE SYSTEM
Jump ropes are a great addition to any home gym because they are portable. They have the power to dramatically alter your workouts. Crossrope consistently performs admirably in our tests thanks to its premium components, comfortable handles, and stylish overall design.
Price: Rs. 14100/- (approx.)
HOME FITNESS KIT COMBO
Absolute beginners to advanced fitness aficionados of all levels will find this gear to be the perfect at-home workout buddy. This package comes with a pair of locks, a skipping rope, PVC weight plates, convertible dumbbell rods, and gym gloves. It is a fantastic substitute for those who are unable to visit a gym and is portable and simple to assemble.
Janhvi encourages her fans to start the new year on a healthy note. She shares simple and easy fitness tips to maintain a healthy lifestyle and get in shape…reports Asian Lite News
Endearing Bollywood actress Janhvi Kapoor, known for her outstanding performances in blockbusters like ‘Gunjan Saxena: The Kargil Girl’, ‘Dhadak’, and ‘Roohi’, has served as a major source of inspiration for her audience’s fitness goals.
She has won people over with her flamboyant and playful sense of style in addition to her superb acting and dancing abilities. Her confidence, style, and flawless physique have won her a devoted following. Janhvi’s astounding fitness transformation has motivated many through her frequent exercise videos on social media to begin their own fitness journeys.
Janhvi encourages her fans to start the new year on a healthy note. She shares simple and easy fitness tips to maintain a healthy lifestyle and get in shape.
Janhvi strongly believes ‘you are what you eat!’ She says, “Hailing from a Punjabi family, I used to be a chubby little kid. It has been a challenging rollercoaster ride from being chubby to curvy. It is important to start your fitness journey with small and simple lifestyle changes, like swapping your food habits to healthier alternatives. I started my fitness journey with baby steps – including more wholesome fresh fruit, vegetables and avoiding junk food as part of my everyday food habits. I promise you, that goes a long way in sustaining a healthy lifestyle.
“For me, I love a protein-packed breakfast, like brown bread, oats, egg white and my favourite Saffola FITTIFY Peanut Butter. I love that it comes in variants ranging from omega 3, whey protein, unsweetened, dark chocolate to vegan options both in extra crunchy as well as super creamy forms. For lunch, I eat only home-cooked meals or consume fruit and vegetable juice if I am outdoors for shoots. I keep my dinner very light, consuming lots of boiled vegetables, soup, and sometimes grilled fish,” she adds.
Janhvi believes it is essential to keep your body and mind healthy. She says, “It’s important to sweat it out and workout consistently in any form that you enjoy. I personally enjoy cardio, strength training, pilates, swimming, yoga, and dancing too. For me, yoga is therapeutic as it relaxes my mind, and prepares my body for hectic work schedules.
Remember to take your nutritional supplements to maintain overall health. I personally love the Saffola FITTIFY Perfekt Gummies that make supplements a tasty option. These super ingredients, which are high in Biotin as well as vitamins A, C, E, and Zinc, are ideal supplements to get your daily dose of nutrients. It has helped me refuel my energy during hectic work schedules.
As a beginner, Kapoor adds, “I would urge you to take the first step and start with small goals. Incorporate simple exercises every day like walking, jogging, at-home exercises, etc. If you are consistent and persistent with your workouts and healthy eating habits, results will show!”
If you are a parent who has grown up in an environment where looks have been given a lot of importance then you may unknowingly be transferring your views to your offspring…writes Dr Vihan Sanyal
Our body image is how we perceive and feel about our physical appearance. We all have aspects of ourselves that we wish we could change. It could be due to our body’s shape, features, size, and weight. If we don’t overthink the aspects of our appearance that we don’t like and accept them as they are, we are more likely to have a positive self-image of ourselves. A positive self-image leads to healthy lifestyle choices as well as positive thoughts and behaviours.
Certain teenagers are body shamed at school or by their families, which can change their relationship with their bodies. Teens are frequently influenced by their peers and family members, and they tend to adopt their views on what constitutes an acceptable body image. A person’s physical and emotional health can suffer as a result of a negative or distorted body image. It can lead to a variety of mental health issues such as anxiety, depression, OCD, and eating disorders. A poor self-image can lead to frequent mood swings, social isolation, and dysfunctional relationships. Fear of rejection and non-acceptance due to a person’s physical appearance can leave deep emotional scars and drive an individual to self-harm and even suicide.
Here are a few things parents can do to help their teens who might be struggling with a negative body image:
Encourage Open Honest Communication
Teenagers, at times, feel that their parents don’t understand them. They feel that either their parents are always lecturing them. Then there is always a feeling of a generation gap. Teenagers are quick to go into a shell and limit their conversations with parents if they feel unheard, disrespected or misunderstood by their parents. It is important that parents take a neutral stand and give teenagers the space to vent and to share their point of view. Encourage your teens to have an unfiltered conversation with you. Don’t interrupt them when they speak and take genuine interest on what they have to say.
Don’t focus on looking a certain way
It is important that parents walk the talk and not set expectations from their teenagers to look a certain way. Some teenagers love to shop for branded clothes or certain types of clothes and it becomes a challenge for parents to stop their children from doing so. How do you tell a teen that a certain type of top or dress will not look good on them? How do you prewarn them that if they wore a dress, top or jeans it may open them up for ridicule from their friends or classmates? Talk about the importance of dressing for comfort over dressing for looks.
Stop projecting your own insecurities on your child
If you are a parent who has grown up in an environment where looks have been given a lot of importance then you may unknowingly be transferring your views to your offspring. Beauty is aligned with fair skin. Lean and thin people are more attractive than overweight individuals. It is important that the family is seen as a “fit” and an “attractive” family. It’s imperative to receive compliments on one’s looks to feel complete. They all may be things which you may give importance to but it’s not healthy or important for your teenagers to share the same views as you on the matter.
Talk about the Importance of Health and Exercise
Teenagers these days have so many tools of distraction like their smart phones, social media, OTT (Netflix) and gaming to keep them occupied and distracted from exercising. It is important to encourage teens to maintain an exercise routine. Encourage them to pick up a new sport, to continue with a sport they are familiar with (like cricket, squash or tennis).
Look for signs of BDD-BDD
Body dysmorphic disorder is where a person becomes overly anxious over a physical aspect of themselves. Often, people hyper focus on one area or a perceived defect in their physical appearance, a scar or even a mark on their skin. They then tend to obsess over this defect. At times these thoughts and feelings are so intense that they find it difficult to think of anything else. This can then impact their academics and work performance. Body dysmorphic dis-order is not gender specific. It tends to manifest in teenagers and young adults. Be aware of your words
Be careful of the words you use and the language you are using with your teens. Some parents shame their children by calling them “fat”. Stay away from hurtful statement like: “If you don’t lose weight then no one will marry you”, “Look at your friend, he/she is so fit, why can’t you be more like him/her?” or “That dress would look better if you were slim”. Statements like these can-do further damage to someone who might already have a negative self-image of themselves or have a negative relationship with their body.
Encourage Healthy Food Over Rigorous Dieting
The goal should be very clear. Ask your teens if their goal is to diet to improve their health or to fit into a certain dress! Healthy choice of food should always be encouraged over experimental dieting. Some teens skip meals and reduce the quantity of their meals drastically in-order to lose weight and stay slim. This should not be encouraged. Our mind and body gets’ nourishment from our meals. Incorrect food habits can result in deficiency of important vitamins and minerals which are crucial for development and maintenance of physical and mental health.
Encourage Self Love
Self-acceptance promotes self-love. Teenagers need to be accepted as they are by their parents. They should be encouraged to feel comfortable in their own skin. Use words of encouragement and remind them that your love for them is unconditional. A teen who has a negative self-image needs supportive parents. They don’t need judgemental and critical parents. The world may be judging them already for their looks. You as parents need to create a house environment that is safe, warm and accepting of them. Tell your teens to look in the mirror and tell themselves that they love and accept themselves for who they are with all of their flaws.
If a teenager’s negative self-image is impeding their growth and negatively impacting their day-to-day life, please consult a mental health professional as soon as possible. Psychotherapy and counselling can be extremely beneficial in assisting your adolescent in dealing with such issues. If they are not treated, it can change their personalities and make them feel less confident and bitter about themselves.
The High Court, while seeking a reply in the matter, said, “The court is not oblivious of its limitations on issuing notices to the Senior Consular of the Embassy or the Government of the Russian Federation…reports Asian Lite News.
The Rajasthan High Court has issued a notice to the Russian Embassy in a case of delay in handing over the mortal remains of an Indian citizen stuck in that country since July.
On Wednesday, the court directed the Registrar (Judicial) of the Court to send a notice on the official email of the Embassy of the Russian Federation. The Indian citizen, identified as Hitendra Kumar Garasiya was a worker from Udaipur who died on July 17 in Russia, and his family has been trying hard to get the body back.
The High Court, while seeking a reply in the matter, said, “The court is not oblivious of its limitations on issuing notices to the Senior Consular of the Embassy or the Government of the Russian Federation. But it is appropriate to issue a notice to deal with the unprecedented situation and to coordinate the steps to be taken.”
Asha, the wife of the deceased and her children had filed a petition to bring the dead body to India. While hearing this earlier, the High Court, showing sensitivity, directed the Central government to take necessary steps. Appearing for the central government in a single bench of Justice Dinesh Mehta, Additional Solicitor General Rajdeepak Rastogi told the court that all efforts were being made to bring the body of the deceased Hitendra Kumar Garasiya to India.
He further told the court that the Russian Federation authorities were not handing over the body due to the pending FSL report.
The single bench said that Hitendra Kumar died on July 17. “This Court feels that the Government of the Russian Federation should be requested to expedite the process in this regard,” said the court.
Advocate Sunil Purohit appeared on behalf of the petitioner in the court.
