Future Youth

Day Twenty Nine Two Type of Exercises regularly 

Drink More Water:- Walk 7 days 45 minutes 2 ¼ mile

Are you drinking at least six glasses of water a day?  It may sound like folk medicine, but drinking six cups of fluids is a good prescription for health.  Your body is more than 50 percent  water, after all.  And  a loss of even one-tenth of your body weight in water can result in death.  But fear not.Coffee, tea, milk and juice count toward the total.  Six cups of coffee, obviously, are not as healthful as six glasses of pure water! So let’s consider our H2O.

Water can cleans and rejuvenate the body in a number of ways.  It promotes regularly and replenishes lost fluids. By diluting the salt and minerals that pass through the kidneys, drinking plenty of water can also help prevent the formation of kidney stones.  And it flushes bacteria from the urinary tract, helping prevent urinary tract infections.  For the weight-conscious, it’s better than a low-cal—it’s no-cal!

Will any water do? Tap water may have problems, depending on where you live. Sometimes, it’s softened to make it suitable for sudsing; that means good minerals  like calcium may have been sacrificed for bad minerals like sodium. Then there’s the problem of substances either added to water or left in it: chlorine, pollutants, bacteria, lead, mercury or other toxic wastes.  Ugh.

One option is to filter water, reducing chlorine and some pollutants.  Some filters work better than others, however, and most of the good brands tend to be expensive.

     No wonder bottled water has become down right  trendy! A cool bottle of mineral water, like Perrier, Poland Spring, Evian, Vichy and many more can contain

Important minerals like  calcium and potassium.  For anybody trying to avoid excess calories, sugar, alcohol, caffine or additives it’s simply a pure and delicious way to quench thirst.  

Easy Ways to Get Wet: Start with one glass of water before every meal.  Have another before you go to bed.  Here is a weight-watcher’s bonus:  A glass of ice water before meal shrinks the stomach and reduces apetite.

Sip water while you’re doing quite activities, like reading or watching TV.

Make those second cups of coffee at break-times glasses of water instead.

Substitute water for diet soda, which may contain ingredients of dubious value, such as saccharin.

Thanks for patience Reading

MR

                                                    

                                                                                                                              

Future Youth

: Six Great Grains- Amaramth;- Not yet a household grain, but  will be some day.  The “ mystical grain of the Azetcs” has high quality  more of the amino acid “ lysine” than any other grain, plus significant amounts of iron and magnesium.  Look for it in new health-food products like cereal and pasts. 

Receipe Add 1 cup Grain to 3 cups water. Bring grain and water to a boil and cook 25 minutes Yields 2 1/2 cups.                                                                                                                                         

Barley: Rich  in B vitamins and minerals, including calcium and iron.  Choose unhulled. Whole-hulled or flaked burley.  Unfortunately,”pearl barley” has he hull removed, taking with it some of the nutrients.

Add 1 cup dry barley to 4cups boiling water and boil 45 minutes Yields 4cups

Buckwheat  High in protein.  Also a good source of Iron and B vitamins, especially B6 and contains rutin, a bioflavanoid, which may help to keep small blood vessels healthy. Kusha is the most  popular form of buckwheat.  To make,beat 1 egg with 1 cup fine buckwheat.  Put mixture in a skillet and stir constantly over medium heat for 2 to 3 minutes, separating grains and coating them with egg ,  Add 2 cups boiling water and 1 teaspoon margarine or butter.  Cover skillet tightly, lower heat to simmer and cook for 5 minutes or until liquid isabsorbed.  (Coarser buckwheat grains will take a little longer.)

Bulgur:  A  traditional food in Middle East and Asia. Kermels of wheat have been partially dehulled, cooked and cracked,with  minimum loss of nutrients: B vitamins, iron ,calcium and fiber.  Soak 1 cup of bulgur in 3 cups water for 2 hours ,or overnight.  Or add 1 cup of bulgur to 2 cups of boiling water and boil 15 minutes yields 21/2  cups.

Rice brown: Has far more fiber, B vitamins,vitamin E, iron magnesium and zinc than does white rice.  Add1 cup of rice to21/2 to 3 cups of water bring to boil, then reduce heat and simmer 45 minutes or until water is absorbed.

Wheat : Rice in many of the B vitamins,vitamin, E iron, potassium magnesium, zinc and protein.  You can cook up a pot of whole wheat breakfast cereal. But normally you’d get your whole wheat in the form of breads and other baked goods

Note: Using a pressure cooker will cut cooking times in half .  In general, use twice as much water as grain in a pressure cooker.   

THE FOUR STREAMS OF YOGA.;-   There are a large number of methods of yoga, catering to the needs of different persons in society to bring about the transformation of the individual .They are broadly classified into four streams .  They are work, worship, philosophy  and  psychic control.

Thanks for patience Reading

MR

Future Youth

Day Twenty Eight Regular Walking  40 Minutes and 2 kms

Today We will do some Stretching and  Jogging :- Jogging Practice Make loose fists of your hands and place them on the chest.  Collapse and relax your shoulders.  Slow Jogging Start jogging on your toes slowly.  Jog about 20  times.As days go by gradually increase up to 100 times

     Stage 2 Backward Jogging Lean little forward and increase the speed of jogging gradually .  Start hitting the buttocks with the heels.  Repeat this 20 times at your maximum speed.  Then gradually slow down the speed.  Do not stop.  Continue and move on to slow jogging for at least 10 times.

Stage 3 Forward jogging.  Lean backward a little and  now as you increase the speed again, try to raise the knees higher and higher. Raise the knees forwards to reach the chest level.

Repeat 20 times at your maximum speed.  Slow down the practice coming back to the stage of slow jogging again. 

Continue slow jogging for a few rounds, count 10 times.

Stage 4 Side Jogging :  Gradually increase speed taking heels side ways.

As the Speed increase bring the heels as cose to the elbows as possible.

Repeat the movement 20 times at your maximum spead

Gradually slow down to come back o slow jogging stage.

Keep Jogging a few more 10 rounds and stop the practice.

Notes: Increase the speed of jogging gradually and not too quickly

Try not to stop at any stage of the practice until you have completed all the four staes of jogging

Keep the fists on the chest through out the practice.

Thanks for patience Reading

MR

Future Youth

Day Twenty Seven  Get Into Grains: Walk Seven Days40 Minutes  and 2 miles.

     Gains are probably the least expensive, but richest source of nutritional rejuvenation around.  You already know about the importance of eating whole

Grain foods for their fiber content.  But whole grains provide much more than fiber.  Satisfying  dishes like mushroom-barley soup,rice pilaf, buckwheat  pancakes or Mexican rice and bean can restore and protect health in ways you may  never have considered.

     First, the whole grains that go into these kinds of dishes—like brown rice, buckwheat,barley corn millet and wheat-are low fat and free of cholesterol. Second, they’re loaded with vitamins, particularly vitamin E and many of the all-important B vitamins.  Third, they’re crucial sources of minerals: iron, magnesium, zinc,copper ,manganese and selenium, good for everything from

Wound healing to healthy nerves,muscles and kidneys.

     And grain has one more sterling quality: Protien, which helps muscle tissue

To regenerate.

    Just what is a grain? Basically, it’s a seed—a seed composed of the germ(which allows the seed to germinate), the endosperm(the starchy part that nourishes the seedling during its early growth) and the bran(the protective outer hell).  Whole grains have all three parts and are delicious.

     By eating more grains and less meat and whole-fat dairy foods,you’ll help

Ensure that your eating habits correspond to the nutritious low fat, high fiber

Diet that authorities say helps to prevent disease.

     And you needn’t worry about grains.  In Fact you’ll probably lose weight, since with grains a little goes a long way.

     While you’re experimenting with eating more grains,you also may want

To experiment with different kinds of grains. There’s more in the world

Than just whole wheat, afterall.

     Consider barley.  It’s not only delicious addition to home made soup.but also a chewy, nutty substitute for rice or potatoes. Or try bulgur, a satisfying that is the mainstay of delicious cold grain salad called taboulleh.

    Be adventurous when you shop and experimental when you cook.  You’ll learn to love these grains, and many others as well.

     Review your food diary to see if you eat grains  daily-on occasion replacing main-course meat with agrain recipe.  If not, the chart on the opposite page can help you put more whole grains into your diet.

Thanks for your patience Reading

MR

Future Youth

Day Twenty Six   Loosen Yourself: Introduction  A Flexible and strong spine is believed  to be mandatory for a healthy growth. Right from childhood if we can train our muscles holding the vertebral joints properly, a strong foundation  is built to acquire a body with good stamina.

     Positive health and not mere absence of abnormalities or diseases is the goal .

The series of exercises given are meant to achieve this goal of a good physique

By proper training of the muscles of the spine.  They not only help in performing

Theasanas better by loosiening the joints,but they also help in building up stamina and tolerance.

   The exercises as the name indicates is loosening exercises performed normally with speed and repetitions.  These dynamic practices are akin to conventional

Physical Training Exercises except the most of these practices involving flexing of the spine.

      Prinicples of Exercise are:  Loosen the various joints in the body and 2. Flex the spine by repeatedly stretching and relxing the different muscles.

The Aim andObjectives of Exercise are:- To Develop Stamina  of the body , To Remove Letheregy and tardiness in the body, Descipline the body mind complex.

Beginners Informations: They have to practice step by step.We have to count the steps slowly and perform the same with attention.

We have to check performance of each step before increasing  the speed

Learn to Synchorinise each step in a Group.

Increase the number of repetitions depending on your capacity.

Initial Staing Position Tadasana.  Stand erect with feet close together.  Place the hands along the thighs with fingers stretched out.

The legs, trunk and the head are aligned in a straight line

Close the eyes and observe the balance.  Practice the same at lease 10 times so that you get to know how you breathing is normalise

Repeat the same for at least for 4 days

Thanks for Patience reading

MR  

Future Youth

Day  Twenty Five: Wardrobe  Shopping List Women

• A richly colored scarf. Buying one is the minimum splurge for this week week.  A Simple scarf can go a long way.  It brightens a dark outfit—and a sallow complexion—and can bring out the color of your eyes.
• A versatile, quality dress. One for example,made of cotton jersey.  It drapes nicely,resists wrinkling, can be worn to the office or dressed up with heels and jewelry to wear out to dinner or even to an afternoon wedding.  It’s good for summer.or with a jacket, or with ajacket, to wear in an overheated office in winter.
• A neatjacket.  Wear it anywhere from the office to your literature class.  You may be surprised to find that people listen to you more when you dress with

Authority.  So don’t make this purchase lightly.  Invest in a figure-flattering, comfortable jacket that you really like.  Maybe one that matches the new dress and scarf. Material? The nubby linens are nice: or a silk/linen polyester blend,with an open weave.

• Smart –looking well-made slacks. That doesn’t  mean polyester pullons or silk pajamas.  Try a pleated pair, made of summer-weight wool gabardine.  Choose a color that’s neutral but not boring, like a muted  brick, which goes with teal, green, camel brown or navy.
•   Good shoes. Shoes can make or break your outfit—not to mention your mood. Fortunately, a comfortable flats can be just as fashionable as heels.  Flats are, of course, better for your feet, but when you need heels, try to find the most comfortable ones you can.  Consider having your feet measured the next time you’re in a shoe store.  One of the ironies of growing older is that

While most of the skeleton shrinks, the feet, alas spread.

Men:  A Good sports jacket, perhaps in a lightweight wool, and a conservative (but not to drab) color and cut.  To protect your investment, avoid extremes in lapel size and cut, so the jacket doesn’t become outdated in a  year.

• A few shirts that match thejacket.  Choose a full-cut shirt if you’re large; a tapered-cut if you’re slender.  While you’re at it, get some matching slacks
• If you don’t have one already a quality overcoat or suit. They are expensive

But this kind of investment will pay off many more years.  Be sure to have it fitted to your figure.

• A variety of shoes. Those wingtop oxfords look awful with anything but a business suit, and loafers aren’t suitable for work.  You need a good pair (black) or two (black and brown) for business,and a pair of  casual shoes like loafers or top-siders for after hours.  And they keep them polished ! For sports buy the best pair of sneakers you can afford.
• Socks should always be dark in color,except for  athletic socks.
• Ties are for fun. Buy a beautiful silk tie that goes with your shirts and suits—but consider something madcaps as well.
• For the  daring ,try a hat.  A tweed cap adds the jauntines ofan English sportscar, a straw boater shields you from the summer sun.  And wearing the hometown teams’s  baseball cap will endear you to all the kids on the block—both big and little.

Walk for 7 days 40 Minutes and2 miles every day is must

Thanks of Patience Reading         

       MR

Future Youth

Day Twenty four: Go ona Shopping- Walk for 7 Days and 40 Minutes and 2 Miles

I think you’ve worked hard over the past 23 days ,exercising Walking dieting

And eating right.  It’s is definitely time for a reward.  A tangible reward.  Something you can touch.  Some thing you can hang in your closet.  Something

You can wear and feel great in.

It’s time for a shopping spree! Tell your neighbor, your accountant or your spouse, that it’s not just frivolity.  This kind of splurge can have important

And lasting benefits.

    But before you start spending it’s important to do a little thinking first.

     You want a wardrobe that will help you grow and explore your potential. Think about some of the things you’d like to do this year: start a new class, meet

More plople,join  health spa or just feel better in your daily activities.  Look for

Clothing that will give you confidence in both new—and familiar situations and

If you’re still at a loss for what to buy,check the following shopping list of  worthwhile wardrobe investments.  Hold on one more second! Before you dash out the door waving that creditcard,a last word of advice from psychotherapist Joyce Anisman-Saltman, M.S. “Try it on.  Look at yourself in themirror.  If your

Reflection doesn’t make you smile- don’t buy it”

       For anyone who hates shopping-man or woman—it’s good idea when you do shop to buy several items that match.  That way. You won’t have to shop again for a long for a long time, and clothes you pull out of thecloset every morning will always  go together . How about:

Thanks for Patience Reading

MR