Healthy Life

You are what you eat. So lets have a look at what we should be consuming for breakfast,Lunch and dinner.
1. Breakfast:
Start your day with a fresh juice with out sugar or a cup of Ginger Tea. Ginger Tea has stimulators which keeps your body and mind healthy. Have a moderate Breakfast with any one of these listed below. You get enough nutrition out of these:
A)Bread cubes or little cornflakes with Milk
B)Any one Indian tiffin.( idly with chutney or 1 dosa with Chutney)Please avoid Poha,Upma and Poori in the morning.
C)Sometimes a large cup of Complan or Horlicks substitues the above to give you equal amount of energy.
D)Crushed Oats or kelloggs powder with Milk or you also get OAT biscutes.
E) Boiled Eggs Two with Milk or with out Milk.
F)Freshly cut fruits with milk. Take large quantities of Pomegranate,Apple,Guava, water melon,musk melon and less quanitites of banana and mango because of its high sugar content.
So, a cup of fresh juice or tea combined with fruits or a mild cereal or tiffin is enough to start the day.
2.Lunch:
Try and take enough water or a cup of tea inbetween Breakfast and Lunch time. Avoid any kind of snack eateries between breakfast and lunch time as it adds to unwanted calories and does no good for health.Go directly for lunch at 1PM preferably .Try any of the alternatives:
A)Have two Cups of Rice and Two Rotis with two different kind of vegetables. Take only these vegetables.Beans,SoyaBeans,Brocolli,Drumstick,Radish,Ladies finger,all kinds of Gourds(Bitter gourd,snake gourd etc),Tomato etc .....Add Spinach and Dal every alternative day to your menu.(Toor dal or massor dal or moong dal)
B)Have two slices of carrot and salad each every day alont with the above menu.
C)Chutneys are often ignored while havign food.But chutneys have lot of medicinal value to the food.Try Amla, Pudina,Tomato,Corainder and ginger chutney along with the main menu as a side dish or mix it with rice.
D)The instant protein givers: Paneer,Meat,Chicken and Fish atleast twice or thrice a week.
E)Lentils,Legumes and Sprouts atleast thrice a week. (White channa,Black peas,Green peas,Rajma etc).Take it along with a mild spiced gravy which facilitates good absorption of the protein nutrition.
E)Curd to finish the lunch and keep cool.
3.Evening Snacks
A)A cup of Tea or coffee.
B)Avoid Veg puffs and any other oily items.
C)Mild indian tiffin would do with less oil.
D)Freshly cut fruits- one small Cup.
E)Veg sandwich filled pudina or tomato fillings.
4. Dinner
Have any one of these alternatives:
A) Four small Phulkas with 1 small cup of any north indian side dish or curd.
B)If its Rice, then let it be only two or three cups with easily digestible main dishes like pepper rasam,sambar,more kozhambu alais north indian kadi.
C)Add some fruits after the dinner if you are not allergic to fruit moisture in the night.
C)If you are suffering from cold or flu, have soup or rasam in the night till the cold is withdrawn.
Summary:
A) High vitamin diet in the breakfast, High protien diet in the Lunch and healthy and less oiled food in the night.
B) This would serve as a perfect combination for a strong immune system which helps you in preventing several viral based attacks.
C)Avoid Liquor and cigaratte very often.
D)Avoid having huge amount of oily starters or chips in the parties. Substitute it with anything else.
E)Edibles and Pickles occasionally would infact do good.
F)Stop eating when the first signals of heaviness starts.Anything you eat extra is for pleasure and it disturbs your entire day of digestion process.So eat healthy and succeed.

Swine Flu - Precautions - Symptoms - Hyderabad Hospitals - Contact Number - Address

As you are aware, several cases of H1N1 have been detected in Hyderabad in the past few days. We would, therefore, urge you to take cognizance of the following and take the necessary precautions:
1. Basic Measures Use a tissue/handkerchief when you cough or sneeze.
2.Wash your hands thoroughly and often, especially after sneezing or coughing, using soap and water.
3.Wipe surfaces like door-knobs using a regular cleaner.
4.If you’re sick with flu-like symptoms, even if you don’t feel sick enough, go to the doctor. >>Whenever possible, rather than relying on the use of face-masks or respirators, avoid close contact with people who might be ill and being in crowded settings.
5.Respirators should be considered for use by individuals for whom close contact with an infectious person is unavoidable. This can include selected individuals who must care for a sick person (e.g., family member with a respiratory infection) at home.
6.Avoid touching your eyes, nose or mouth. Germs spread this way.

 Symptoms To Watch Out For
1. Fever
2. Fatigue
3. Lack of appetite
4. Coughing
5. Sore throat
6. Vomiting
7. Diarrhea
8. Mild respiratory illness (nasal congestion, rhinorrhea)
9. Myalgia (muscle pain)
10. Headache
11. Chills
12. Dyspnea (sensation of breathlessness or inadequate breathing)
13. Conjunctivitis
14. Nausea


Required Action Plan
People coming from an overseas trip, must seek medical opinion at the earliest possible, should they feel unwell at any point. Should you need to remain absent from work place.
Contact Details of Hospitals Notified by the Government for Treating Swine Flu Cases
1. AP General. & Chest Hospital ESI Hospital Road,S R Nagar, Erragadda,Hyderabad - 500018 Phone: +91 93926 86095‎, 2381 4421, 2381 4422, 2381 4424, Dr SV Prasad: + 91 92461 57447
2. Niloufer Hospital Lakdikapul, Hyderabad, Andhra Pradesh, India Phone: 040-2331-4095, 2339-4265
3. Govt Fever Hospital Nallakunta, Hyderabad Phone:-040-27667844
4. Medical Officer of Health(H&S) Phone:-09849006074

Nutrition Facts in Fruits

Apple : Apple has considerable amounts of Vitamin C ,Vitamin K, Magnesium, Phosphorous and Potassium. It also has good amounts of calcium, Folate and Iron. It provides 6.3mg of Vitamin C,8mg calcium and 148mg of potassium.
Pomegranate:Pomegranate, called as Fruit for Life as it cures many diseases is high in dietary Fiber,Vitamin C of 9mg and Folate 9.4mcg. It has considerable amounts of Iron and other nutrients.
Banana :Banana is a sweet and delicious fruit and is high in Calcium with 6mg in a large cup of banana,Pottasium 422 mg, 24mcg of Folate,Magensium and Iron.It has high sugar content as well.
Orange :Orange is the mother of all fruits in terms of supplying Folate of 39mcg and Vitamin C of 69.7 mg and 52 mg of calcium to the body.Its a delight for expecting mothers as it supplies folate and Iron.
Mango:Mango provides a healthy vision with its 1262IU of Vitamin A and is also rich in calcium with 17mg in a large cup, pottasium etc.

Tips For Building Six Packs ABS - 8 Packs Abs

V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.
Full Sit Up
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Hanging Hip Raise
1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately 90°.
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
Lumbar Roll
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position. 4. Repeat with the other side.
Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs.
Stick Crunch
1. Start by lying on your back with your legs bent to 90 degrees.
2. Holding a stick or broom handle with both hands reach up and crunch towards your feet.
3. Slowly return to the starting position and repeat for the desired repetitions.
Power boat pose
1. Start by sitting on the floor and extending your legs and arms.
2. Lean back keeping your legs straight with your arms extended in front of you.
3. Hold this balanced position maintaining proper positioning for the desired time limit.
4. Rest and repeat for the desired repetitions.
Alternating Toe Touch
1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body
To Be Continued.....