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Why Rest & Recovery Are So Important

As an athlete, rest and recovery are an integral part of any training program. As an adrenaline junkie, not so much. “No rest for the weary” is not a made-up phrase. So how does one find balance in a career of athleticism or simply as someone who enjoys physical activity?

As a wellness coach and nutritionist, I see this often. The compulsion to keep going, keep pushing, the “sleep when I’m dead” mentality can become chronic amongst athletes and fitness fanatics. Here are four ways to prioritize sleep, rest and recovery as part of your personal holistic wellness program:

1. Set an alarm.

Set a reminder in your phone for each evening that signals the end of movement and activity. No more exercise, no more work, no more electronics, no more excessive stimulation.

Start shifting into rest mode. Read a book, journal about the day, curl up with a loved one, take your legs up the wall, meditate and visualize for the next day’s training session, get into bed and sleep deeply. Make a ritual of evening downtime rather than flying into bed at the last minute, never giving the nervous system a chance to settle into rest mode.

2. Utilize your rest day.

Don’t just spend your rest day waiting for it to be over so you can get back in the saddle or in the water or on the trail (I’m talking to you!).

Take the day to fully be in your body. Visualize the muscles that are recovering, the tissues that are repairing. Focus on fluid intake and nutrition. Do some gentle yoga. Direct attention towards the things you’re too busy to do every other day when you’re training. Make lists of what to get done and stick to them.

3. Get creative.

Sometimes, as busy bodies, we tend to just want to “do do do” and “go go go.” By making a commitment to nurturing your creative side (a side each and every one of us has), you’re making space for stillness and growth.

It could be painting, building, designing, writing, playing an instrument, gardening…the opportunities are endless. Find what makes your motor run — creatively speaking — and commit an hour or two each week to fully experiencing it. This balances the yin and yang, the movement and stillness, and gives pleasure from a different angle.

Cultivating intimacy with a creative outlet now while young and healthy, really developing a relationship with and reliance on it. It’ll prove an excellent lifelong tool and resource.

4. Make eight hours a rule.

As an endurance athlete, you’re good at the “no pain no gain” mentality. Make it the same with eight hours of sleep.

It might be painful to get used to at first, but the gains will be well worth the extra snooze time. Your muscle, tissues and cells are repairing as you sleep, your hormones are doing their job, your organs are detoxifying and your brain is on vacation. Give yourself this. It’s not a luxury, it’s just as important as eating well and exercising. The three are a unit.

We can get a little obsessed and linear as human beings, but it’s so important to remember our biology. We weren’t created to overdo. We weren’t built to slave away all day long with no rest. Our bodies ask for what they need but we must listen. With some simple tweaks and a bit more rest, you may be shocked by the ripple effect. You’re worth it.

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Article & Image credits: Mind Body Green

Dreams are your emotions in your subconscious mind.

John Lennon once said –
“I believe in everything until it’s disproved. So I believe in fairies, the myths, dragons. It all exists, even if it’s in your mind. Who’s to say that dreams and nightmares aren’t as real as the here and now?”
Dr Maharaja Siva Subramanian was the guest on the show today and he started by saying – “Its good to get dreams and nightmares now and then. There’s not a night where I do not get dreams or a nightmare.”
There are certain dreams which are happy and most often what we want to happen in our lives manifests as a dream. Some makes us feel bad and low, and give us negative energy. That is also a dream but since its negative it could be called a nightmare.
All our dreams and nightmares are to do with ourself . They are not random. They are something to do with your emotions and behaviours. Some associations are formed in your mind. Dreams could be a way of venting out feelings that are hidden in your mind and that have gone unexpressed.
Dreams are your emotions in your subconscious mind.
Take on your nightmares !
Dr Maharaja has 40 different professions. He said ” I was always interested in living up to my potential. If my work adds value to people I’ll do that.Many of my companies started just over night. Many of the meetings were in the night and the next day morning I would start a new venture. The weirdest profession I have done is being a mechanic. I equipped myself by just observing what the others did. I have also been a technical writer.”
A caller asked if it is possible to control one’s own dreams as in can we control the subject of our dreams,
Dr Maharaja said – Yes it can be done.. He induces his dreams quite often he said. “I choose to have good or bad dreams depending on the next day. It is very much possible to influence your dreams; but not control it!
Another caller asks if when your dreams come during the day time.. it becomes true. Is that a myth?
It’s all about what you feel. It’s just a motivational force! Dr M says that his night dreams come true and he lets his negative dreams out during the day.
Jane asks if anyone suffering from any illness .. Does hypnoses help?
Dr M says yes it is possible.. Inducing someone is as easy as switching on a tube light.
There are many people who will be able to understand what your dreams mean and signify. They need a deep level of thinking and will be able to explain what the dream means and give a meaning to the dream.
Jane says it’s good to sleep over the dreams and not think about it too much. If you have any problems .. your dreams will help you come up with an answer for it.

Think salads are boring? Well, think again

Think salads are healthy—but boring? Well, think again. These 20 healthy salad recipes are so tasty, they’ll have you coming back for more.

Cucumber, Radish and Melon Salad
A wonderful combination of fruit, vegetables and crunchy almonds mixed with a honey and walnut oil dressing, this salad recipe makes an ideal accompaniment to cold or smoked meats and poultry.

Bulgur Wheat and Shrimp Salad
A coarsely ground wheat grain, bulgur has already been parboiled, so it’s quick to prepare and makes an ideal pantry standby to use in salads, as well as in hot dishes. This nutty-textured, colorful salad is full of goodness, and is very attractive to the eye.

Fruity Pasta Salad
Pineapple and pear give this healthy salad recipe a sweet accent, while balsamic vinegar adds a delightful piquancy. With lean ham, cheese, fruit and vegetables all adding their own nutrients to balance the pasta, the result is a marvellous dish.

Rustic Broiled Vegetable and Rigatoni Salad
Broiled vegetables are delicious with chunky pasta in a tangy dressing. Serve this healthy salad as a light lunch or as an accompaniment to broiled poultry or meat, when it will serve 6 or 8 people.

New Potato Salad
A potato salad with a creamy dressing is always a winner, and the version here, with cucumber, green onions and fresh herbs, is sure to become a firm favourite. Potatoes are full of goodness, particularly if the skins are left on.

Garlicky Tomato Salad (pictured)
When tomatoes are at their peak of sweetness, this healthy recipe is particularly delicious. It’s eye-catching, too, if you make the salad with a mixture of different-coloured tomatoes—new varieties are coming on the market all the time.

Apple and Sprout Salad
The dressing for this vibrant salad, with tons of ginger, complements the flavours of the sprouts, apple and vegetables.

Crunchy Nut Coleslaw
This fresh-tasting coleslaw is made with white cabbage, carrot and radishes, flecked with green onions, sultanas and peanuts.

Tarragon Chicken with Baby Spinach
Tahini, a paste made from sesame seeds, is a favourite ingredient in Middle Eastern cooking. Available at most large grocery stores, it adds a nutty taste and thick creaminess to the dressing for this healthy chicken salad.

Creamy Turkey Salad with Grapes and Pecans
With its wonderfully contrasting tastes and textures, this salad makes a satisfying main course that is luxurious without containing a lot of saturated fat. It is the perfect recipe for roast turkey leftovers.

Warm Sesame Chicken Salad
Strips of chicken in a crisp coating of sesame seeds, breadcrumbs and cornflakes are served on a crunchy vegetable salad dressed with a fresh herb vinaigrette. A little chili powder in the coating gives the recipe a bit of a kick.

Mango Chicken Salad
This healthy salad recipe combines new potatoes, tender broiled chicken and asparagus, tossed in a fresh orange dressing and then gently mixed with juicy mango slices and baby salad greens. It makes a delicious and well-balanced meal all on its own.

Asian Chicken Salad
This chicken salad has an Asian twist. Fried chicken is tossed with oranges, green onions, snow peas and lychees and is then crowned with a drizzle of creamy peanut dressing. What a treat for your heart and your taste buds!

Filet Mignon Salad
How can steak be part of a healthy diet? Very easily! Broil or barbecue the finest and one of the leanest of steaks, filet mignon, and arrange it on top of fresh salad greens and plenty of vegetables to make a “composed” salad.

Shrimp, Melon and Mango Salad
This salad recipe combines shrimp with colourful, juicy fruit tossed in a light dressing flavoured with fresh mint and honey.

Lobster Salad
A lobster makes a luxurious salad for two people. The lobster meat is here served on a bed of peppery salad greens, shredded snow peas, grapes and new potatoes cooked in their skins, all tossed in a lime-spiked dressing.

Smoked Trout and Pasta Salad
Tempt your family with this delicious heart-healthy pasta salad recipe. It makes an ideal midweek meal served with crusty whole-wheat bread. If you wait until the last minute to add the arugula, it won’t spoil if anyone’s late home.

French Tuna and Bell Pepper Salad
This colourful healthy salad is full of varied flavours and textures. Chunks of tuna, wedges of potato, crisp beans and tangy tomatoes make for a quick and easy summery meal. Serve with crusty whole-wheat baguettes.

Tropical Salmon Salad
Conjure up the colours and flavours of a tropical island with this unusual warm salad. The rich flavour of salmon is perfectly balanced by the gentle acidity of orange and the sweetness of mango and papaya.

Asian-Style Chicken and Pasta Salad
Pasta bows taste deliciously different when combined with an exotic dressing of fish sauce, fresh red chili and rice vinegar in a moist chicken salad. Fresh crunchy vegetables complete this well-balanced main-course dish.

Article Credits: http://www.besthealthmag.ca/

Close the gap—leave no one behind

World AIDS Day 2014 is an opportunity to harness the power of social change to put
people first and close the access gap.
Ending the AIDS epidemic by 2030 is possible, but only by closing the gap between
people who have access to HIV prevention, treatment, care and support services and
people who are being left behind.
Closing the gap means empowering and enabling all people, everywhere, to access
the services they need.
By closing the HIV testing gap, the 19 million people who are unaware of their
HIV-positive status can begin to get support.
By closing the treatment gap, all 35 million people living with HIV will have
access to life-saving medicine.
By closing the gap in access to medicines for children, all children living with
HIV will be able to access treatment, not just the 24% who have access today.
By closing the access gap, all people can be included as part of the solution.
Closing the gap means that ending the AIDS epidemic by 2030 is possible.

If you don’t have a pet, maybe it’s time you did!

RJ Jane introduced the topic saying – “Whatever tension is there around at home with the family, when you see your pet it eases your tension! You feel much better around them. Even Cancer patients enjoy being around pets since it makes them feel happy! They are like your 3rd child at home! Pets improve the Holistic life for everybody!”
Today’s guest on the show was Shravan, founder of ‘Hotel for Dogs’!
Shravan recalls a quote-  “We can judge the heart of a man by his treatment to his dogs and pets.”
Apart from being a cricketer, Shravan started working with snakes and crocs from the age of 6 and has always had a number of pets at home. He said he was always fascinated about animals and  watched channels like Animal Planet / NatGeo as a kid . His whole family is into animal conservation.  Hotel for Dogs started because when he was young,  he had to leave his pet at a boarding lodge and  when he came back from his holiday his dog was full of ticks and didn’t look happy at all. This sparked the concept.
Studies show that kids who grow up with dogs have a better immune system.  Having a pet is a responsibility and if you can’t do that, one should not think of keeping a pet.
Shravan grew up with 6-8 dogs at the same time. He feels that people who have dogs are more compassionate to others than the ones who don’t. Having pets increases your empathy as well. When you see happiness in your pet .. you feel happy as well. The bond between a pet and a human is eternal ! Pets get you a lot of exercise and can get you healthy !
RJ Jane was unhappy that pets are not allowed in many apartments and was hoping that would change soon. Shravan said – Legally, No one can stop you from having a pet at home, even if you are in a rented apartment.
Shravan says – A friend of mine who is differently abled, has a pet dog, a little aggressive breed. but the dog is always gentle and calm next to him. He doesn’t let anyone other than his mother and his friends go near his friend! The dog protects him really well!
Regardless of whether you are going thru’ failure or success in your life, your pet will always treat you the same! It is not the same case with humans.
Elders or people with Alzheimer’s can have a pet! It will help them cope up with their life and make them feel much better. Researchers have said that those who had a pet, have fewer number of doctor visits than those who didn’t have pets.
People from all over the world who have left their dogs with us ( Hotel for Dogs) when they go on a holiday, call us and say they want to  talk to their dog. So dogs create such a bonding with their owners.
A caller shares her experience- My dog passed away a few days back, My dog gave me unconditional love, and was always there for me whatever happened. She gave me that appreciation that I didnt look for for from anyone else !
A big thumbs up for all the pets who influence your life !
Shravan ended by saying that one should definitely get a dog! It will change your life ! Adopt a dog – because they also need a house and love! You will change your life and their life! Get a dog, and you will get 10 times more than what you invest on them !
Picture Credit: Hotel for dogs

How Cooking Can Change Your Life

Skip breakfast. Grab a coffee. Go to work. You already feel tired and it’s not even noon. Grab another coffee. Buy a sandwich. Eat it quickly. Go back to work. Is it 5 o’clock yet? Skip the gym. Go home. Eat take-out leftovers. Watch TV. Go to bed.

Does this sound like your life? Do you often feel burnt out? For so many of us, that is not an uncommon scenario. Our lives are go, go, go and our health often takes a backseat to all that hustle and bustle.

One of the essential steps in living a healthy life is making time to care for yourself. What if I told you, you could change your life by simply cooking a healthy meal, a couple times a week? People underestimate the power of cooking a home cooked meal. Not only does it mean that we choose what we are putting in our bodies, but it also gives us time to unwind, put our phones down and take a moment for ourselves.

I often hear “I want to cook, but I have no time!” It’s all about keeping it simple. Remember, you’re not trying to become a master chef!

I have put together a winter cooking challenge to help you bring the joy of cooking into your life. Take these actionable steps and you will see just how simple, healthy and fun cooking can be.

1. Book the time.

Commit to cooking a fresh meal, two times a week, for the next month.

2. Read through recipes.

Look at the ingredients and the preparation time to get an idea if that recipe will work for your time frame. I have added my recipe for Walnut Ginger Pesto below, to help get you started. It’s super easy to make and pairs perfectly with brown rice or your favourite pasta.

3. Prepare.

I always tell people to commit to a “grocery day” once a week, so they can stock up on lots of healthy foods. This will keep you committed to the challenge.

4. Add plant-based food whenever possible.

You don’t have to give up the foods you love. Just add some fresh vegetables, fruits, seeds and nuts into your meals. This will have you feeling more energized and less likely to crave processed food.

5. Make it a family affair.

Cook with your partner, your friends or kids. Cooking is the perfect social activity and could inspire someone else to find joy in cooking again.

6. Make enough for lunches.

The great thing about cooking at home is you can use any leftovers for lunches through the week. This will eliminate some of those fast food lunches and save you money.

Article Courtesy : http://www.mindbodygreen.com/

Monophobia -Fear of Being Alone

Mono phobia, or the fear of being alone, is a catch-all term for several discrete fears. Some people are afraid of being apart from a particular person. Some fear living alone or being in public alone. Still others are afraid of being alone at home. Nervousness while alone is surprisingly common, but a full-blown phobia is relatively rare.

There are many forms of this fear of being alone. Regardless of which form your mono phobia takes, you might find comfort in a few basic strategies. Getting involved in an absorbing activity helps to pass the time. Read a book, surf the web, or get lost in a movie. Carrying a smart phone, tablet or notebook computer gives you something to focus on while in public.

Read More…

Content Courtesy: http://phobias.about.com

Image Courtsey: http://static.comicvine.com

Apple & Carrots of the eye

Carrots may be the food best known for helping your eyes. But other foods and their nutrients may be more important for keeping your eyesight keen as you age.

Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. They can help prevent cataracts, clouding of your eye lens. They may also fight the most-likely cause of vision loss when you’re older. Antioxidants protect against eye damage from things like sunlight, cigarette smoke, and air pollution. These leafy greens are loaded with two of the best for eyes, lutein and zeaxanthin.

Some people shouldn’t take high doses of antioxidants… Click to know why?

Content courtesy: www.webmd.com

Image Courtesy: www.ibmilw.com

 

History and Origin of Yoga

Srimathi runs a yogashala in R.A.Puram. She is an expert in Aashangavinyasi yoga which is basically a systematic way of doing Asanas. Srimathi has been teaching for the past 15 years.

We also had with us on the show Ms. Nikareka Prem who started Yoga in the year 2010. Within 4 years, she competed in international competitions and has won 9 medals. At the age of 3 she started swimming. She is also a ballet dancer and an expert in gymnastics. When she realised that she did not have the time to practice all 3, she decided to take up Yoga.

Srimathi tells us about the history and origin of Yoga. In our Indian tradition all our knowledge has come from Vedas and so has yoga.  A few centuries later Yoga was refined by the Rishis who performed Yoga on a regular basis & a few centuries hence, there was a need to present Yoga in a more systematic manner which was done by Patanjali. Until then there was no exact procedure to do Yoga.

Each one who wants to learn Yoga comes with a different need. Some people come for meditation, some for help with breathing exercises, some to cool their body down or to get rid of body aches.

Yoga is viewed as sacred in some ways, within the Indian context. It has also achieved wide international recognition. Yoga helps you channelizing your own energy. It is a spiritual way of attaining happiness.

A true yogi can have a number of siddhis or special powers which are really a honing or sharpening one’s senses. 

Srimathi practices yoga everyday for 2 hours and she teaches yoga for 8 hours a day. Thus, the blissfulness from inside and outside.

Children can start from the age of 5. Yoga can be practised at any age. Each age will have something to practice which is age and ability appropriate. They can choose a level, and depending on their problem they can practice yoga upto a certain level.

Nikaerka plans to get into sports medicine. Combining sports and yoga for healing and pain management. Yoga reaches a person at a more internal level, which is not only physical and thus yoga is for everyone and is important for everyone’s health.

 

Travel Health Tips

People who travel overseas have up to a 50 per cent chance of suffering a travel-related illness. While most travel-related illness is minor, some very serious infectious diseases are endemic in some parts of the world. All travellers should be prepared for travel and be aware of health issues and measures to protect themselves from sickness.

 

Prepare for travel


There are many things you can do to prepare for a healthy holiday, including:

  • Have a medical check-up. Make sure you are healthy before you travel.
  • Update your vaccinations and ask about other immunisations.
  • Pack a medical kit for yourself and any children travelling with you. Make sure you pack enough of any medications you need, or take a prescription.
  • Organise travel insurance, including cover if you need to be evacuated to a suitable hospital.
  • Have a dental check-up.
  • Have a vision check and pack a spare pair of glasses.

 

Travel vaccinations


You may want to arrange vaccinations or medications to protect against diseases such as hepatitis, typhoid or malaria. In fact, some countries legally require travellers to have certain vaccinations, such as yellow fever. As you will need to have some vaccinations weeks or months before travel, it is best to see your doctor six to eight weeks before you go. However, if you have to travel at short notice, you can still have some vaccines.

Your doctor will be able to advise which vaccines are suitable for you depending on:

  • Your medical history and age
  • Your destination and likely accommodation
  • The season in which you are travelling
  • The length of stay
  • The type of travel, for example, bus tour or backpacking.

 

Tips for older travellers


For older people, the risk of death or serious illness while travelling is the same, or even less, than staying at home.

However, planning is important, and before travelling, older travellers should consider:

  • See your doctor for a check-up and discuss your fitness for the trip you are planning.
  • See your dentist and optometrist.
  • Pack a spare pair of glasses, any medications you need and a small medical kit.
  • Organise travel health insurance with pre-existing illness cover if needed. Make sure it covers emergency evacuation.
  • Make sure routine immunisations are up to date and get vaccinated against influenza and pneumonia.
  • Consider your back and joints – use luggage with built-in wheels.
  • Take clothes and hats to suit the climate.
  • If you are concerned about your health or the health of someone you are travelling with, consider taking an organised holiday.

 

Tips for travellers with a disability


Travellers with a disability will need to make sure in advance that their needs can be accommodated while travelling and should consider:

  • Making arrangements for wheelchairs, guide dogs and seating needs well in advance
  • Finding out about the medical facilities in the areas you will be visiting
  • Getting a letter from your doctor detailing your medical requirements or conditions
  • Carrying a medical alert bracelet or pendant for specific conditions.

 

Eating and drinking while travelling


The most common travel-related illnesses are gastrointestinal diseases usually picked up from poorly prepared foods or untreated water. To avoid diarrhoea, stomach pains, nausea and vomiting associated with these illnesses:

  • Use boiled or bottled water, or water purifiers or tablets.
  • Avoid ice in drinks.
  • Avoid unpasteurised milk and dairy products.
  • Avoid fruit and vegetables that have been washed in the local water.
  • Eat thick-skinned fruit and vegetables that you can peel yourself, such as bananas, oranges and mandarins.
  • Make sure food is cooked thoroughly and eat it while it’s hot.
  • Avoid shellfish.
  • Don’t buy food from street stalls – hotels and busy restaurants are safest.
  • Take care with personal hygiene.

 

Avoid insect bites when travelling


Some serious infectious diseases such as malaria, yellow fever and dengue fever, are transmitted by insect bites. While there are vaccines and drugs available to help protect against some of these diseases, travellers are advised to always protect against mosquito bites.

Some tips include:

  • Wear mosquito repellent that contains at least 30 per cent DEET.
  • Stay indoors between dusk and dawn. The mosquitoes carrying the malaria parasite generally feed at this time.
  • Apply repellent, such as permethrin, to your clothes and bedding.
  • Wear socks, long pants, and long-sleeve shirts when outdoors.
  • Use a bed net.
  • Stay in air-conditioned, screened accommodation.
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