Why Yoga? It hikes flexibility and strength, provide help for relieving stress and controlling weight, and lowers risk of heart disease and sleep problems.

Yoga Day USA was created by Yoga Alliance, the international gold standard for professional yoga teachers and schools and the leader in setting standards that protect the health and welfare of society.

For more on Yoga Alliance, go to yogaalliance.org.

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Stretching independently or as a part of a fitness routine has many beneficial effects that can be felt even during exercises themselves. In order to understand the benefits of stretching or flexibility exercises, it is essential to understand how the various body tissues are nourished .

What happens when you stretch?

As in case of muscles which recieve their nutrients directly via the vascular system through rapid exchange rhythm ,there is no such active supply system for cartilage tissues covering the ends of bones in joints .Cartilage instead is fed by the migration of particles from the joint fluid surrounding it ,know as the synovial fluid . To be able to absorb the synovial fluid optimally, the cartilage has recourse to an alteration of pressure and suction forces.

It is precisely this regular rhythmic exchange optimizing the supply to the cartilage that is achieved with the flexibility exercises . Indulging in regular stretching exercises leads to enhanced cartilage nutrition and loosening up of all the connective tissues . While performing stretching exercises both outward and inward concentration is necessary.

Remember these stretching tips when doing the following exercises:

• Always warm up before stretching. Warming up gives your body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, which warms the muscles and lubricates the joints
• Do not bounce or bob when you stretch — not only is this not effective, but you could injure yourself.
• Take each stretch slow to the point where tension can be felt, but not pain.
• Never stretch torn or injured muscles unless you have consulted with your doctor.
• Hold each stretch for 20 to 30 seconds.
• Always complete each stretch for both sides of your body, when applicable.
• Always cool down and relax after a stretching routine. By cooling down, you can help prevent injuries and muscle soreness from your workout.

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Workouts are best when seen rather than read. Watch these videos on pilates, yoga, running, and more.

1.  Can Ten Minutes Change Your Life?: Dr. Toni Yancey of UCLA’s School of Public Health says that even ten minutes a day can be a trigger for more lasting healthy changes. In this interview for NPR, this new micro exercise movement is discussed, along with its benefits.
2. Jillian Michaels’ Mini Workouts: From internationally renowned trainer Jillian Michaels come this series of short workout videos. Many of these can be performed in a short time, with little or no equipment. Get workouts for your arms, legs, abs, and much more.
3. How to Do Office Yoga: Lena Koontz had been studying and teaching yoga for over ten years. In these free how to videos, you’ll learn tips and techniques for yoga stretching exercises you can do in the office. With 17 in the series, you can find poses for your neck, shoulders, spine, wrist, legs, and more to relieve stress at your desk.
4. Desk Pilates: Complete Workout: Do pilates like a pro without leaving your desk. Instructor Eleanor Gomez demonstrates a simple workout that will help prevent repetitive strain injury, strengthen your spine, and make sitting, working, and playing more comfortable.
5. Resolution Solution: This series of workout videos is ideal for those who want to build rather than maintain an exercise routine. For those who would like a simple workout, start with strength and toning which can be done at the office or home. Those who would like more have the option to build a more complex routine.
6. 15-Minute Desk Workout: Coach Nicole shows you this simple workout without the need for exercise equipment. She shows you exercise techniques using only your weight and a stationary chair. You can also get a print out of this routine to take to work.
7. How to Massage Away a Headache: One of the most common ailments of the workplace is a headache. Learn these simple techniques from a licensed massage therapist to avoid or relieve a headache.
8. 4 Minute Death Squat Workout: For advanced users only, this brief workout will have beginners straining. It is a continual set of power squats for four minutes. Those who can master this workout can expect a leaner, toner lower body.
9. Packed Purses can Cause Neck Pain: Learn how to avoid this common problem for women who carry heavy purses, or men who carry hefty bags. Doctors and experts weigh in on this problem, as well as offer alternatives.
10. Desk Stretch: Trainer Kendell Hogan from ExerciseTV shows you this technique. Whether at work or at home, use these easy and effective exercises to stretch and rejuvenate throughout the day. Perfect when waiting for large downloads or a slow printer.
11. Tricep Dips: Cindy shows you how to do this simple exercise using just a chair. In this short video, you will learn how to tighten and strengthen your upper arms.
12. One Mile Walk: Have a free lunch hour? Then learn how to pack the most into a short walk with boosters. There are also links to videos for more advanced walkers going for two or three miles.
13. The Center Space Ten Minute Lunch Break: This ten minute lesson gives you simple yet effective pilates exercises. Abdominals are focused on, as well as other areas. There is also a link to the second part of this workout.
14. How to do Basic Deskercise: This short video will teach you how to maximize your downtime or lunch hour. It will teach you simple stretching and breathing exercises. It also has tips to relieve the stress of staring at a computer screen.
15. Lose Weight on Your Lunch Break: Megan shows you how to do a fast, effective workout you can do in one hour. In this short video, she shows you how to do various sprints. You can also learn how to do rowing, along with other exercises for those who can sneak to the gym during lunch.

Whether you are just starting a workout routine or developing an existing one, these 50 entries will have you doing everything from exercising to eating better to relieving stress in no time

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Study authors recommend a 135-degree torso-thigh angle:

• Sit with hips a few inches higher than knees; rest feet flat and recline slightly. Place a small pillow behind the lower back if necessary.
• Stand with your chest high, shoulders back, abdominal muscles in and head held straight.
• When standing, periodically shift weight by walking or resting one foot on a step or block.
• Don’t slouch when seated. Scottish researchers found that sitting in a supported, Bend at the knees and avoid twisting motions to prevent back strain when lifting.
• Office workers: Keep tops of computer monitors at eye level or slightly below and align hands, wrists and forearms when typing.
• Health workers: Push – don’t pull – beds and equipment carts.
• Construction professionals: Choose tools with coated handles to reduce the impact

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Stop Smoking – Today – Why?

If you look for one reason to quit smoking, you will find many. Some are very well known and some not so popular. Check out the following list and get motivated to stop this habit before it stops your life.

1. Prevent lung cancer – more than 80 percent of smokers would suffer from some or other respiratory related diseases; a very high percentage of this number would be of cancer; lung cancer. This is a horrendous, tortuously slow and extremely painful death. You would literally suffocate over 6-36 months dying a lingering death that you would not wish on your worst enemy. Don’t you think this is an excellent reason to quit smoking?
2. Repair your looks – did you know that smoking is ‘stealing’ oxygen from your blood? The under-oxygenated blood in turn affects most of the organs in the body – negatively. One of the organs thus attacked and very obvious to the naked eye, is the skin. The skin of a smoker would have an unhealthy pallor and would suffer from dryness. Very often the skin would look like parchment paper and it is easily wrinkled at a very young age. A good reason to quit smoking is hence, to look better and prevent premature wrinkling of your skin.
3. Protecting those who live around you – these obviously would be your family and friends. A good number of reports point to the fact that passive smoking is much more harmful than smoking itself. In this case you would be guilty of poisoning your children, spouse, parents and friends. Is that not a sufficient reason to quit smoking?
4. You do not smell so terrible – a smoker smells of cigarettes; all the time. No matter what deodorant you use, you would still smell of cigarette smoke. It is often that your breath too, would be invaded by this smell, which is definitely not at all pleasant. Are you still searching for a reason to quit smoking?

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Food poisoning is preventable if you follow simple food hygiene tips.

Preparing food

In order to prevent bacteria from spreading, remember to do the following:

• Wash your hands before and after preparing food, especially if you are touching raw meat
• Prepare raw and ready-to-eat food separately
• Always use clean utensils and equipment. Always wash chopping boards and knifes that come into contact with raw foods
• Keep tea towels and hand towels clean and wash them frequently. Remember to replace wash cloths on a regular basis

Cooking food

Always remember to cook food properly to kill any harmful bacteria that arises

Chilling food

Many foods need refrigeration and when using these foods, it is essential that you pay attention to the ‘use by’ dates.

Always remember:

• When you get home from shopping, to always place food requiring refrigeration
• into the fridge
• Cool cooked food as quickly as possible and then put it in the fridge
• Keep raw meat and poultry in a sealed container. Place this container at the bottom of the fridge to stop it touching or dripping on to other nearby foods
• Keep your fridge organized according to food type and do not overload food into it, as you can prevent cold air circulating

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Generally, all skin types respond negatively to detergents and other chemical based products. However, the damage starts generally beyond a defined threshold (or tolerance level). This tolerance level is very low for sensitive skin types, leading to skin getting damaged very easily and quickly. Sensitive skin care products either avoid the potential irritants or keep them at very low concentrations. Revitalize your skin and reduce the signs of aging with Revitol Anti Aging Solution.

Here are a few tips for sensitive skin care:
* Use sensitive skin care products only (i.e. the products that are marked for sensitive skin care only). Also, check the instructions/ notes on the product to see if there are specific restrictions/warnings associated with the product).

• Even within the range of sensitive skin care products, choose the one that has minimum preservatives, colorings and other additives
• Do not use toners. Most of them are alcohol based and are not recommended for sensitive skin.
• Wear protective gloves when doing laundry or other chemical based cleaning. If you are allergic to rubber, you can wear cotton gloves below the rubber ones.
• Another important tip for ‘sensitive skin care’ is to avoid excessive exposure to sun. Apply sunscreen lotion before getting out in the sun.
• Avoiding exposure to dust and other pollutants is also important for sensitive skin care. So, cover yourself adequately before going out.
• Use hypoallergenic, noncomedogenic moisturizer as a sensitive skin care product (if there is none specifically labelled as a sensitive skin care product)
• Use soap-free and alcohol free cleansers. Cleanse your face whenever you return from spending time out doors.
• Do not scrub or exfoliate too hard. It can cause reddishness and even inflammation.
• Do not leave the makeup on for too long. Use hypoallergenic makeup- removers.

So, sensitive skin care is very different from the normal skin care. Sensitive skin care is more about being careful with your skin (both in terms of sensitive skin care products and protection against environments atrocities on skin).

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Ingredients

2 very ripe avocados, mashed
3 tomatoes, diced
half of one bell pepper, diced
2 Tbsp onion diced
1 clove fresh garlic, minced
1/4 cup fresh cilantro,chopped
One ear corn, raw with kernels removed
2 tsp fresh lime juice
6-8 large romaine lettuce leaves

Directions

Mix all ingredients (except lettuce) well. Spoon 2-3 tablespoons of mixture onto each lettuce leaf and wrap.

Nutrition Facts

Yield: 3-4 servings (2 wraps per person)
Per serving: 190 Calories, 14 g Total Fat, 2 g Saturated Fat, 0 mg Cholesterol, 23 mg Sodium, 18 g Total Carbohydrates, 7 g Dietary Fiber, 4 g Protein

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So, is skin care cosmetic useful, or is it harmful? Well, the opinions seem divided. However, one thing is for sure – Looking beautiful is surely nice and very desirable. Also, too much skin care cosmetic can surely be harmful (as such, excess of anything is harmful). So, what does one do?

The first thing is to formulate (and follow) a skin care routine that will help keep your skin healthy and disease-free. The general recommendation is to cleanse and moisturise everyday, and tone and ex-foliate occasionally (as and when needed).

Next thing is the skin care cosmetics that you would be using additionally (as beauty enhancers). These skin care cosmetics could either be part of your skin care routine or be applied only on special occasions (e.g. when attending a party etc).

The most important thing with skin care cosmetic is its selection. Here is a set of rules that you should use when selecting any skin care cosmetic:

• The general rule is to use products that suit your skin type. This is true both for the routine products and for the skin care cosmetic. So check the label to see what it says e.g. ‘for dry skin only’ or ‘for all skin types’ etc.
• Test the skin care cosmetic before using it. This can be done by applying the skin care cosmetic on a small patch of skin e.g. ear lobes and checking the reaction of your skin to the product
• Check the ingredients of the skin care cosmetic for chemicals that you are allergic to. Do not use products that are very harsh on skin e.g. products with high alcohol concentrations; such cosmetics might work for once but cause a long-lasting damage to your skin.
• ‘More isn’t better’. Ensure that you apply the products in right quantity (neither less not more). Also, be gentle with your skin and follow the right procedures for application of skin care products. Rubbing too hard or trying to squeeze a pimple can lead to permanent damage to your skin.
• Finally, if you have a skin disorder e.g. acne etc, you should consult your dermatologist before using any skin care cosmetic

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1. Sprouted moong Bhel
2. Plain puffed rice mumra, mudi, poori with chutney and tomatoes
3. Roasted corn on the cob
4. Boiled potato chaat or roasted tikka
5. Fruit chaat
6. Green gram or chickpea sundal or ghugni or channa masala
7. Fresh sprouted moong bean dhokla
8. Grilled tandoori fish, chicken or lamb kabab or tikka
9. Nonfat lassi flavored with fruit, spices or herbs
10. Roasted unsalted peanuts mixed with cereal chevda

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