We may have recently discovered the benefits of tea tree oil, but aboriginal Australia has been aware of its medicinal uses for thousands of years.  Derived from the leaves of Melaleuca tree, a native to the north east coast of NSW, tea tree oil is also known as Melaleuca oil.  It is a pale yellow essential oil which smells like camphor and nutmeg, and is produced by steaming tea tree leaves which are then squeezed to extract the oil. In times gone by the leaves were used as a substitute for tea, hence the name ‘tea tree oil’.

Benefits of tea tree oil

Indigenous Australians have utilized the natural antibacterial and disinfectant qualities of the tea tree as a traditional remedy for many ailments. They treated colds and coughs by breathing in tea tree oil from crushed leaves. Wounds were sprinkled with tea tree leaves followed by a poultice to disinfect and aid in healing. A tried and tested native remedy for sore throats is an infusion obtained from soaking Melaleuca leaves in water. Tea tree oil has also been used traditionally for treating skin ailments and as a general antiseptic, and more recently, the scientific community has conducted sufficient research to endorse its medicinal benefits.

Medicinal properties

The remedial advantages of tea tree oil are numerous which is why it’s referred to as ‘liquid gold’ by some. It is a natural antifungal, antibacterial, antiviral and disinfectant oil which is effective against a range of infectious organisms like ringworm, acne, dandruff, head lice, mites, insect bites, nail fungus and minor wounds.  Tea tree oil has the ability to penetrate into the lower layers of the skin to impart anti-inflammatory, disinfectant, pain killing and wound healing qualities. It encourages the formation of scar tissues to expedite healing. Moreover it is known to be effective against a number of infections that are resistant to antibiotics.

Tea tree oil has been proven through studies to be effectual in treating respiratory problems like sore throat, runny nose, coughs, asthma and bronchitis. Its anti-viral properties make it ideal for the treatment of common colds, flu, measles and cold sores. It is known to strengthen the body’s natural immunity often weakened by stress, illness or medicines.

Some of the most important treatments by tea tree oil for common ailments and conditions are listed here for your benefit; however the sheer volume of its uses could go on forever.

A word of caution though, tea tree oil is toxic when swallowed and can result in diarrhea, confusion, vomiting, drowsiness and even coma. Also topical application of undiluted tea tree oil can cause irritation to sensitive skin. Therefore it is advisable to do a patch test before using, and it is even safer to dilute tea tree oil with a little olive oil before application. Pregnant and breast-feeding women should avoid using tea tree oil.

Acne The anti-bacterial properties of tea tree oil make it an ideal treatment for acne. It can be used without being diluted on the infected area. Dab a cotton ball in tea tree oil and apply to the area before going to bed. Rinse off in the morning. Taking vitamin E supplements in conjunction with this treatment results in excellent healing of the acne, blemishes and scar tissues. A few drops of tea tree oil can also be added to your daily facial wash to treat and prevent breakouts.

Sore throat Used in a simple steam inhalation, tea tree oil works miracles to cure sore throat, congestion, chest infection and clearing mucus. Fill a large bowl with boiling water and add 4 to 5 drops of the oil. Cover your head with a towel and lean over the bowl. Inhale for about 5 to 10 minutes.

Dandruff Tea tree oil is very effective in curing dandruff. It can be added to your bottle of shampoo in the form of a few drops or used directly on the scalp. Alternatively just add 4 to 5 drops to the shampoo in hand prior to washing your hair. It helps unblock the hair follicles. Shampoos containing at least 5% of tea tree oil have been proven to cure dandruff and combat head lice problem.

Halitosis or bad breath Bad breath caused by inflamed gums and plaque can be treated effectively with tea tree oil. Add 1 drop to your toothpaste before brushing. For better results brush with baking soda and add 1 drop of tea tree oil to it. When used as a mouthwash, it kills the bacteria that causes bad breath, gingivitis, plaque and inflamed gums. Add 3 drops of tea tree oil to a cup of warm water and use as a mouth wash 2-3 times a day. Take care not to swallow.

Abrasions and minor cuts To treat minor cuts and abrasions, clean the affected area and dab a ball of cotton wool moistened in tea tree oil directly on the area.

Boils and inflammations Many people use tea tree oil to treat boils and abscesses owing to its antiseptic, anti-fungal and anti-bacterial properties. Moist a cotton swab with undiluted tea tree oil and gently dab onto the boil. Dispose of the used swab, making sure that it doesn’t come in contact with the uninfected parts of the body. Repeat several times a day.

Athlete’s foot To treat athletes foot, clean feet thoroughly, especially between the toes, and apply tea tree oil directly. Alternately add a few drops to a little olive oil and massage the feet and between toes. This is said to be the most common and effective home remedy for athletes foot.

Tea tree oil is also effective in treating earaches, chicken pox itch, eczema, bronchitis and bladder infections, amongst other ailments. This essential oil is readily available at health food stores and from online retailers, so add a bottle to your medicine cabinet.

Laughter Club in Ashfield

Let’s start with a joke: Santa and Banta were fighting after an exam. The teacher asked, “Why are you fighting?” Santa replied, “Sir, this fool left the answer sheet blank!” The teacher was puzzled and asked, “So what?” Santa replied, “I did the same thing. Now you will think that we both copied!” If you laughed at this joke, it would have made you feel good; it would have fostered a positive and hopeful feeling, and this would have helped lower the level of stress hormones in your blood.

Club origins

Almost two decades back, Dr. Madan Kataria and a group of friends got together regularly to share a joke and a laugh. The group felt happy, energised and healthy. And even when they ran out of jokes, and simply laughed, they felt the same positive effects. It was then that the doctor discovered that laughter, whether real or unreal, delivered the same benefits. And so was born the concept of the Laughter Club, with the first one launched in Mumbai on March 13, 1995. Since then it has become a worldwide phenomenon with more than 6,000 Laughter Clubs in more than 60 countries, including Australia . Don’t be surprised to find a club near you.

Revolutionary and reviving

Now, Laughter Yoga is a revolutionary idea – simple and profound. Sometimes we call it ‘internal jogging’. Laughter Yoga combines laughter with yogic breathing. Laughter for no reason, that is, without relying on humour or comedy, has the same physiological and psychological benefits as real laughter. In a group (like the Laughter Club), laughter is simulated as a body exercise; with eye contact and childlike playfulness, it soon turns into real and contagious laughter. It is based on the fact that the body cannot differentiate between fake and real laughter.

There are many benefits of laughing. It helps control high blood pressure and heart disease by reducing the release of stress-related hormones and bringing relaxation. Laughter is an effective antidote for depression, anxiety and psychosomatic disorders as it boosts the production of serotonin, a natural anti-depressant. It keeps us healthy by enriching the blood with ample supplies of oxygen. It alleviates pain and offers a sense of wellbeing by releasing endorphins, the body’s painkiller hormones. For those who want a glow on their faces, laughter is the key as it makes your eyes shine with a thin film of tears which are squeezed from the lachrymal sacs during the act of laughter.

A concept for all

Here are two unique applications of this phenomenon. Laughter Yoga has been introduced in many schools which schedule a fixed time for laughter, either in the morning assembly or in the classrooms. These have shown that the mood and atmosphere amongst teachers and students get energised.

Believe it or not, Laughter Yoga is being practiced in several prisons in India , Europe and USA . During the making of documentary for BBC on human expressions, it was found that laughter had a profound impact on prisoners as it was an effective tool to release negative emotions. It is a great method of dissipating negative feelings of anger and frustration.

Laughter Clubs are social clubs. They are free for all. There are no formalities like registration, membership fees, meetings, protocol, and most importantly, no fuss. They are run by volunteers.

You may wonder what we do in a laughter session. The idea of Laughter Clubs is to gain the benefits of laughter. This is done through a series of short laughter exercises combined with yogic breathing and stretching. A session generally starts with light exercises, including breathing. Laughter routines stem from innovations and improvisations of a laughter club, and get passed on from one club to another. Routines could commence with greeting laughter. The intensity of laughter increases with every routine. There are laughs on everyday life activities like laughter after getting a huge bill, applying a magical facial cream, or other situations.  There are laughs that mimic the natural world, for instance the call of a kookaburra. At laughter clubs, we practice laughing until it becomes natural. It is often said in laughter circles, “Fake it till you make it!”

Join or begin

So, if you’re thinking of joining a Laughter Club, check the following link: www.hohohahaha.com/LC_in_NSW.htm. You will find clubs in Sydney CBD, Camperdown Memorial Park , North Sydney Community Centre, Hornsby Park , Ashfield Park , among others. They have their own timings of sessions.

Or are you brave enough to start a Laughter Club? It is as simple as laughing! No one needs permission/license (or registration with ASIC or Office of Fair Trading) to start one of these. Although no affiliation is required, it makes sense to join a group like the NSW Laughter Club, as it helps to put more people in touch. There are no rules and regulations in the conducting of Laughter Clubs. However, there are basic guidelines for its functioning: they are non-political, non-religious, non-exploitive, non-competitive, non-perfectionist and non-threatening. The Laughter Yoga Movement does not recognise any hierarchy, position or title.

Usuff Omar is a veteran laugher in this part of the world. “Laughter to me means a way of life that isn’t too serious,” he says. “Laughter can also mean pleasure and euphoria. And a way of connecting with people, to overcome social fears. Laughter is also a way of relaxing myself in tense situations.”

A happy exercise

In many parts of the world, thousands of people go to Laughter Clubs in public parks. Most members proudly report that they hardly miss a laughter session. They say it makes them happy, healthy and energized – effecting a transformation in their lives. It results in the release of positive energy that makes it easy to cope with the stresses of daily life and saves them from depression. In fact, the impact of laughter is so profound that many members claim they no longer need anti-depressants. Their sustained positive emotions keep them coming back for more.

It is often said that too much of anything can be bad. And so it is with laughter too. A typical laughter session lasts about half an hour. Anything beyond 30 minutes may be in the red zone and may adversely affect some people, especially seniors. Let this disclaimer not dampen your spirit, though. Laughing is a powerful form of exercise that can give you a cardiovascular workout more than many regular aerobic activities. So, wait no longer; join a ho-ho-ha-ha-ha club near you or be brave and start one!

Let’s end with another joke… well, you don’t really need one to laugh; you can laugh for no reason and reap the benefits anyway!

Indian foods have evolved over thousands of years, taking on the flavors of various cultures yet maintaining the aroma and benefits of condiments and spices that are the hallmark of Indian cooking. These come in different colours and flavors and just brighten up the food palette. Just a pinch here and there can make a big difference in our cooking. The word ‘spice’ comes from Latin species meaning a commodity of value and distinction. Traditional Indian cooking almost always uses fresh ingredients and involves making dishes from scratch using spices such as turmeric, cloves, cardamom, cumin seeds…all of which have medicinal and healing properties. Bark, leaves, roots, seeds, and bulbs of plants are used to create innumerable flavors and combinations. The beneficial properties of a few of the spices are listed below:

1. Ginger (Adarak)

Ginger has been used for more than 2500 years as a flavoring to the food as well as a medicine and herb. Ginger has been used in many herbal decongestants and can help in minimising the symptoms of respiratory conditions such as cough, cold, and allergies. Ginger root is fast becoming a medicinal herb. Ginger is packed with many active compounds, including gingerols and zingibain. It helps in treating morning sickness nausea and nausea related to motion sickness without any side effects. The anti-inflammatory properties in ginger help ease muscle and joint pain.

2. Garlic (Lahusun)

Garlic has been used in Ancient India and Eastern Medicine. Garlic is commonly used around the world for both culinary and medicinal purposes. It has been used as an antibiotic and as well as a cooking ingredient. It has generally been thought to stimulate the immune system.

3. Turmeric (Haldi)

Turmeric has been used in Indian cuisine for centuries. The most interesting nutrient in turmeric is curcumin. This is the nutrient that has received attention in the media because researchers are interested in curcumin’s possibilities in fighting cancer and Alzheimer’s disease. The curcumin in Turmeric is thought to have anti inflammatory properties. Apart from curcumin, turmeric contains high levels of iron and manganese and moderate levels of vitamin B6 and potassium – all these are part of a healthy, balanced diet.

4. Mace or nutmeg (Supari)

Nutmeg is one of the highly prized spices known since antiquity for its aromatic, aphrodisiac, and curative properties. Nutmeg spice as well as mace contains many plant derived chemical compounds that are known to have antioxidant, disease-preventing, and health-promoting properties. Nutmeg has many therapeutic applications in many traditional medicines for its anti-fungal, anti-depressant, aphrodisiac, and digestive properties. It is also rich in many vital B-complex vitamins including vitamin C, folic acid, riboflavin, niacin, vitamin A and many flavonoid anti-oxidants such as beta carotene and cryptoxanthins that are essential for optimum health.

5. Asafoetida (Hing)

Asafoetida is a resin taken from a plant from the Parsley family. It has a distinctive pungent aroma. It is used mainly for its digestive properties, especially in the cooking of beans and lentils. It is also known to have antiflatulence properties.

6. Cumin Seeds (Zeera)

Cumin seeds help to keep the immune system healthy. Water boiled in cumin seeds helps improve digestion and prevent diarrhea. Cumin seeds are also known to relieve flatulence and colic.

7. Carom seeds (Ajwain)

Carom seeds have thyme oil and thus give the fragrance of thyme. It is very effective in reducing occasional pain of the intestines and the stomach. Infections, indigestion, and flatulence can also be alleviated by taking 2 pinches of salt along with one spoonful of Ajwain seeds in warm water.

8. Bay Leaf (Tejpatta)

Aromatic bay leaf is one of the revered spices since ancient times. This legendry bay tree was regarded as the tree of the Sun God. These are mainly used in slow-cooked meats, soups, curries and rice. Bay leaf has essential oil, tannins, and flavonoids and is helpful in treating diarrhea, flatulence, and indigestion. It is also used for treating scabies and itchy skin.

9. Cloves (Laung)

Clove oil is well known as a treatment for toothache, and its antiseptic properties make it an excellent mouthwash. The main ingredient in the oil is eugenol which is anti-inflammatory and can help ease the stiffness and pain associated with arthritis. It is a warming spice which can help reduce congestion and stimulate digestion. Whole cloves are used as a flavoring in curries, meat dishes, and soups.

10. Cardamom (Illaichi)

Cardamom is a seed of a tropical fruit in the ginger family. This versatile spice is included in a wide range of dishes, from Indian curries to desserts, custards, savory, and teas. It is often combined with almonds and saffron. It’s believed to counteract stomach acidity, stimulate appetite, ease nausea, cure bad breath, and relieve gas and bloating. It contains the antioxidant cineole. These aromatic seeds contain oil that helps to stimulate digestion and relieve flatulence. It is thought to contain potent antioxidants and often used as a detox for the liver.

In addition to delivering antioxidant and other benefits, condiments and spices can be used in recipes to partially or wholly replace less desirable ingredients such as salt, sugar and added saturated fat in, for example, marinades and dressings, stir-fry dishes, casseroles, soups, curries and Mediterranean-style cooking. Vegetable dishes and vegetarian options may be more appetising when prepared with herbs and spices.

With the holiday season well and truly behind us, many have gone back to the familiar grind of family and work routines. Unfortunately, as responsibilities return, so do the stresses and anxieties of everyday life. In today’s frenzied lifestyles that we live, everyone is under some kind of nervous tension.  Whether you’re a housewife, a corporate worker, a student, a business owner or a carer, stress is omnipresent in whatever you do. So in order to manage this common affliction of our times, it is essential to begin preventive measures before stress reaches a stage where self help is no longer an option.

If we can integrate a few healthy habits and basic social attitudes in our daily lives, there’s a good chance the stress demons will leave us well nigh alone. To start with, let’s try getting enough sleep, making a little time to pamper ourselves like indulging in a relaxing soak (think aromatherapy oils!), maintaining a social network of friends who will listen when we need venting (nothing de-stresses like letting it off your chest!), exercising moderately, sustaining a healthy physical relationship which allows for lots of hugs and cuddles, and eating a balanced diet.

If however, you do feel strained under certain situations, there are several things you can do to relax.

Breathing exercises

If you’re unable to remove yourself from a stressful situation like when you’re driving or are in an important meeting, breathing exercises can be your saving grace.

This basic bodily function works wonders in releasing tension and calming the mind. If you’re unable to remove yourself from a stressful situation like when you’re driving or are in an important meeting, breathing exercises can be your saving grace. They can make you feel better straight away by oxygenating your blood to help wake up the brain and relaxing the muscles. There are many different breathing exercises you can try, but a quick and easy one involves slowly inhaling through your nose and counting till five in your head while sitting or standing in a relaxed position. Then, exhale from your mouth and count to eight as the air leaves your body. Remember to engage in a more relaxed way of breathing by letting your abdomen expand outward rather than raising your shoulders as you breathe in, allowing the lungs to be filled more fully with fresh air. Repeat this exercise several times to release tension.

Progressive muscle relaxation

PMR works by tensing and relaxing the muscle groups in the body to relieve tension and leaves you feeling calm in no time. We all have tried the stress-busting technique of clenching and releasing our fists. To take these benefits further start by tensing all your facial muscles into a scowl, hold this contorted expression for ten seconds and then relax completely for ten seconds. Repeat with the neck, shoulder and arm muscles, etc. As you practice PMR regularly it becomes easier to de-stress more quickly.

Meditation

It’s a proven fact that any activity that uses your physical energy results in relaxing the muscles and reducing stress.

If you are feeling emotionally stretched in a situation, it is liberating to give yourself a mental break. Snatch a few moments of peace and quiet, and treat yourself to visualization and guided imagery to restore your mind to its optimal level. Meditation is an extension of breathing exercises in which the brain enters a state similar to sleep, but with added benefits like the release of certain hormones. The mental focus remains on nothingness to discourage the mind from working overtime, thus decreasing stress levels. One basic meditation technique involves sitting in a comfortable position and thinking of nothing. This could be easier said than done, but practice will get you there. The idea is to quiet the mind. You can begin with considering yourself as an observer of your thoughts which will invariably creep in, particularly at the start of the session. Listen to the thoughts but don’t delve on them, let them go. Think of yourself as an outsider watching the thoughts materialize and fade away. As you master the technique of quieting your mind, stress-busting will become much easier.

Exercise

Exercise is by far the best way to combat stress. It’s a proven fact that any activity that uses your physical energy results in relaxing the muscles and reducing stress. It can provide an outlet for wrestling with frustrations and worries. There are a variety of different exercises you can engage in depending on your physical fitness and the availability of time and means. The easiest would be a quick walk in the park, a run around the block or a jog down the street if you’re keen on the outdoors, otherwise a treadmill is a good option as well.  These exercises increase the amounts of ‘feel good’ hormones like endorphins and serotonin in the brain, making you feel better instantly. They relieve muscle strain and lower anxiety by metabolizing adrenaline. Maintaining a good posture and aiming to exercise at least four times a week gives the best results and keeps stress at bay.

Yoga, tai chi and qi gong

These gentle techniques combine the benefits of exercise and meditation to restore peace and calm to the mind, and get rid of tensions by letting go of negative energies. Initially, you would require some training to properly practice and benefit from these, but there are DVDs and books to help even if you’re unable to join training sessions.

Foods to stave off stress

Include some of the foods listed below in your diet to remain stress free.
· Fresh fruits like blueberries, oranges, bananas and avocados are rich in vitamin C, potassium and fibre, which are known to reduce stress levels.
· Vegetables like spinach, broccoli, kale and sweet potato are loaded with vitamins that helps reduce stress
· Dried fruit and nuts like almonds, apricots, pistachios and walnuts contain vitamin B and E, plus magnesium, which is a muscle relaxant.
· Meats like turkey and fish like mackerel, tuna and salmon combat stress.
· Low fat milk and yoghurt provide calcium for proper nerve impulses.
· Wholegrain and brown rice are serotonin producers

Every season has its own special foods. As temperatures are on the rise so is the demand for some cool summer food, instead of hot sizzling soups.

But with summer here, jumpers and jackets are off leaving us in the open with extra weight we have put on during the long winter months. Now it is everyone’s dream to fit into a beautiful sleek swimsuit. But it becomes quite a challenge to enjoy smoothies and ice creams as well as maintain our weight, or even try to lose the extra kilos. But summer also brings along lots of sunshine and long days, and nature provides an endless bounty of fresh fruits and vegetables for our pleasure.

The seasonal shift from spring to summer means a change in methods of cooking too. Nobody wants to slave in front of the stove during hot summer weather. So go lighter and shorter, and make your main cooking methods stir frying, steaming and light boiling, instead of frying or planning elaborate meals.

Here are some ideas and foods to help you keep cool and also maintain your weight:

Water: Water is the most refreshing and cool drink for summer. It is also very important to drink plenty of plain water to keep yourself hydrated during the hot summer months. Replacement of fluid loss, especially during exercise sessions in summer, is important. When going swimming or doing other activities, or even going to the park or supermarket, do not forget to carry a water bottle with you.

Salads: Salads are a great way to start your meal. Try to include plenty of salad vegetables like cucumbers, carrots, capsicum, mushrooms, lettuce, cabbage, and tomatoes. But do not overload these with heavy salad dressings. Salad greens are full of folate and rich in vitamins A (from beta-carotene) and C. Try to use fresh lemon juice, basil, thyme, parsley, mint, coriander and other herbs, or low fat dressings. Besides being low in calories, fresh salads are loaded with vitamins, minerals, antioxidants, and fibre. Add some sprouts, boiled or baked beans, tofu, boiled eggs, or fresh paneer to your salad to increase the amount of proteins in it.

Vegetables: Keep your refrigerator well stocked with fresh vegetables like cauliflower, zucchini, broccoli, carrots, eggplant, and celery. The antioxidants and vitamins present in these help to build up your immune system and minimize skin damage in the summer months. While packed with healthful dietary fiber, vitamins, minerals and nutrients, fresh vegetables also are low in calories and have no added fats or sugars.

Chilled soups: Instead of hot soups, try to have cool cucumber soup and gazpacho which are loaded with crunchy vegetables. These help to fulfill your requirement for fluids and thus prevent dehydration.

Cool drinks: Lassi – either sweet or salty, nimbu pani, jaljeera, panna, thandai, coconut water, barley water… nothing can beat these cool delicious drinks for summer. Adding mint and roasted ground cumin seeds to lassi make it an irresistible savoury drink, while nimbu pani (lemon juice) is an excellent source of Vitamin C and a very good appetizer. Avoid having sugar-laden soft drinks and carbonated beverages.

Fruit salads: Summer fruits like mangoes, watermelon, rockmelon, litchi, nectarines, plums, apricots are all juicy and have high water content. These fruit are good sources of folate, Vitamin A and antioxidants. Fruit can be had as a snack as well as desserts or in smoothies.

Smoothies: This is an excellent way to enjoy fruit in summer. Similar in consistency to milkshakes, smoothies are quick, nutritious, and amazingly rich at the same time. And kids love smoothies, so they are a perfect way to get them to eat fruit. Try to make smoothies with bananas, strawberries, rockmelon, kiwi fruit, passion fruit, mangoes, peaches, plums and berries. These are full of vitamins and antioxidants and are great for an increased fruit intake.

Fruit desserts: Let us forget about hot gulabjamun and jalebi and instead focus more on some chilled fruit desserts. Frozen grapes, litchi and cherries or low fat fresh fruit ice creams or banana sundaes made from low fat ice creams are also some good summer food choices. Frozen yoghurts, chilled kheer and fruit custard make great summer desserts.

Raitas: Yoghurt, matha, lassi, chaas all are excellent for summer. Raitas are a good and healthy add-on to your regular summer meal. In summer, one can experiment with cucumber, lauki, or a kachumbar made from onion, tomato, cucumber, radish, pineapple, potato, banana, and/or boondi.

Small meals: Try to go in for small and frequent meals instead of three large meals in summer, as these lead to bloating and a feeling of discomfort.

Avoid fried food: Avoid indulging in fried food like puris, samosas, pakoras, hot chips, hot dogs, burgers, and spring rolls, as these involve a lot of cooking at high temperatures with lot of time involved in the hot kitchen. They also have the thermal effect of increasing the body’s temperature.

Ice cream: Ice creams are irresistible in summer, but equally fattening as well. Unrestrained consumption of ice cream during the summer months adds calories. However, avoiding chocolate sauce and nut toppings brings down the calorie count. Better alternatives to fattening ice cream include low fat ice creams, sundaes, frozen yoghurt, and smoothies.

“Mum, I’m bored”; “Mum, I’m hungry!” These are the two main phrases that are synonymous with school holidays. Most mothers are on tenterhooks each day, catering to the overwhelming energy of their kids and finding ways and means to keep them entertained and occupied.

The school holidays are a relaxing time for both, children and their mothers as they don’t have to rush in the mornings, but lack of a regular routine also means mothers are almost never out of the kitchen. And especially with the Christmas season here and so many goodies on display, it becomes difficult to maintain healthy eating habits when you want to also indulge in the goodies. Food is an important part of school holidays especially for us Indians, as with our parties, we first plan the menu and the games and other activities come later.

There is nothing wrong with eating pizzas or pakoras now and then, but snacking and a decrease in physical activity ends up with most children gaining weight. The temptation to overeat may be great, but with a little planning your healthy regime may not be compromised. Here are some simple tips to keep the kids occupied as well as fit.

* Encourage your children to maintain their school eating regime as a lack of regular routine means more opportunity to eat junk food the whole day through. Try sticking to a nutritious breakfast to start the day, followed by morning tea and a regular lunch instead of the brunch that we normally try to indulge in.

* Keep healthy foods and snacks at home and within reach, rather than chips, candies and biscuits. Cut a big plate of salad and fruit and place it on the kitchen top for your children to eat when passing by. You will be surprised at how fast it vanishes. Keep a stock of microwave popcorn, yoghurt, pretzels, nuts and dried fruit at home.

* Keep the kids busy and occupied as much as possible, as boredom plays a very important part in overeating and snacking. Encourage the kids to play outdoor games, and involve them in more physical activities rather than watching TV or playing on their Nintendo or on the computer.

* Limit their hours of sitting on the computer or watching TV, and do not allow them to eat any snacks or munch during these activities. Sometimes we can get so engrossed by what’s on the screen, we don’t realize the amount of food that we are eating.

* Get enough sleep. Kids who keep to reasonable bedtimes are less likely to be late night snackers.

* Try to organise more outdoor activities and sports such as swimming, bike riding or playing in the park. Even when going for a swim or to the park or mall, carry fresh fruit or homemade sandwiches instead of buying fast foods or similar stuff. Carry plenty of water as you tend to get dehydrated in summer, or carry a bottle of nimbu pani.

* Encourage the children to drink plenty of water and not sugar-laden soft drinks or other fizzy drinks. Also try to avoid caffeine laden drinks like energy and sports drinks. Try to plan low calorie drinks to quench their thirst such as lassi, nimbu pani, low fat smoothies with fruit, fruit drinks and fresh juices.

* The school holidays are a great time to teach children how to shop and cook simple foods. Take them along when grocery shopping and involve them in choosing healthier options. Kids are more likely to eat stuff that they have helped choose to buy.

* Try to capture your children’s imaginations and let them come up with some interesting ideas using fruit and salads. Let the kids plan colourful and healthy salads and sandwiches using different shapes as well as fruit and vegetables. You can help them make different shapes such as stars, squares, rounds, etc with biscuit cutters. This will help them engage in an activity, as well as learn to cook healthy meals.

* If you are doing your own baking, substitute a portion of the white flour called for in recipes for wholewheat instead.

* Try to modify your recipes to minimize the fats and the sugars so that you may enjoy food without the addition of extra calories. For example, use margarine instead of butter, in cakes. Use fat-reduced dairy products such as milk, yoghurt, cream, and sour cream instead of the full fat ones.

* When meeting with friends don’t carry sweets or lollies for their kids as gifts, and also try to discourage them from doing the same. Try to ration the intake of sweets and lollies in the holidays.

* Also, when planning a get together for children, try not to include too many soda drinks as these make the kids hyper because they contain a lot of caffeine. Also, try to balance some healthy stuff such as popcorn and fruit or sandwiches and salads, with chicken nuggets and spring rolls.

* During holiday parties or at get-togethers and dinners, feel free to sample different foods, although you shouldn’t splurge. Go around and see what’s on the menu and then decide what to eat, instead of overeating at the entrée and then continuing to overeat until dessert, since everything on the menu is good.

* Be flexible with your healthy eating, as one bad meal won’t ruin your diet. However, balance your calories over the next few days and don’t consider just one meal or day.

Keep in mind too, that children are more likely to mimic what they see rather than what the adults in their lives tell them. Make sure that you make healthy choices about food yourself. The key to enjoying the holidays is to maintain a simple balance between healthy eating and some physical activity, with maybe some feasting now and then.

Happy Holidays!

Salt is a most commonly used mineral in foods all over the world, especially in India. Indians thrive on salt and need it for every food that they cook, and also tend to use a lot of table salt. Sodium is a very important component of salt (which is a combination of sodium and chloride). Sodium is a mineral too, and an essential part of our nutrition.

Benefits
Our body needs small amounts of sodium to function properly:

* Sodium helps to maintain the fluid balance of the body.

* It helps in the contraction and relaxation of muscles.

* It is necessary in generating electrical impulses in nerves and muscles, and in generating gradients across cells to enable uptake of nutrients.

* Sometimes very low intake of sodium can result in muscle cramps.

The kidneys tend to balance the amount of sodium in your body, excreting excess sodium in the urine. The loss of sodium to some variable extent is also through sweat after strenuous exercise, or in extremely hot climates. But surprisingly, we all consume much more salt than is required by the body. With the current recommendations, we just need 6 g of salt every day – that is equivalent to 1 teaspoon! And people with high blood pressure and cardiovascular disease should aim for even lower levels. A diet high in sodium may raise blood pressure and cause fluid retention, resulting in swelling of the legs and feet. But most people consume far more salt every day, than is needed by the body.

Some foods contain sodium naturally. These include celery, spinach, bok choy and other green leafy vegetables, and dairy products such as milk, meat and shellfish. While they don’t have an abundance of sodium, eating these foods does add to your overall sodium intake. Therefore, we need to reduce the amount of salt that we eat in our food.

High sodium foods
The vast variety of unaccounted sodium consumed comes from eating prepared and processed foods. Though sodium is a very good preservative in our foods, it greatly increases the sodium consumption of our diet. Major sources of sodium in food are:

• All processed foods like bacon, ham, salami, smoked fish; fish canned in brine, canned meats, pickles, ready-to-eat snacks like all namkeen mixtures.
• All convenience and pre-cooked ready-to-eat foods, soups, pizzas, and burgers.
• Most sauces and chutneys such as tomato sauce, barbeque sauce, bhel puri chutney, or pre-prepared mint chutney, salad dressings, mayonnaise, gravies, stock and stock cubes, soy sauce.
• Margarines, unless advertised as salt reduced, butter, peanut butter, Vegemite, savory crackers and pretzels.
• Dairy foods such as blue cheese, feta, and cheese spreads.
• Breads, bread rolls, crumpets, croissants, bagels, pancakes, self-raising flour, biscuits, and waffles.
• Most Indian snacks such as samosas, tikki, papdi chaat and bhel puri.

Check food labels
About 75% of our sodium intake is from foods that have hidden sodium. Therefore, we need to learn to read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate and sodium nitrate or nitrite. But you have to be careful as some foods may be labelled as “low salt” or “reduced sodium”, but may still contain very high sources of sodium.

Foods with less than 120mg of sodium per 100g of food are considered to be low in salt and excellent food choices. Those with 120-500mg sodium may be used in moderation but not always, and any food with higher than 500 mg sodium should be avoided.

Salt substitutes

* Try to use different herbs and spices to enhance the flavour of foods. Try to include both fresh and dried herbs for different foods.

* Rosemary, sage, thyme, and mint are excellent substitutes for lamb dishes.

* You can try using basil for pasta, risotto and fish.

* Lemon juice, vinegar, ginger and garlic are great flavour enhancers for salads, bhel puri and chaats.

* Fresh ground pepper is excellent for soups.

* Oregano and chili flakes are excellent for pizzas.

* Try using as much fresh foods as possible. Instead of using canned tomatoes, use fresh tomatoes.

* Instead of using tomato ketchup and other ready-to-eat chutneys, prepare some fresh coriander mint chutney at home with lemon juice and a little amchur.

Low sodium food choices

* Most fresh fruits are low in sodium. Also, fresh meat is lower in sodium than processed meat like sausages, frankfurters, anchovies and bacon. All lentils, beans, and rice are low in sodium.

* Do not use table salt for salads, fruits or any other foods. Take the salt shaker off the table.

* Look for low salt or no added salt varieties in processed foods too, especially when buying canned foods, soy sauce, margarine, butter, soups and nuts.

* Look for recipes which do not use a lot of salt.

* Go in for tuna or sardines canned in spring water, rather than brine or oil.

* Choose breakfast cereals that are low in sodium.

* Try to have more unsalted nuts and popcorn.

* Use low salt Indian snacks such as bhune channa instead of fried chirwas.

* You can decrease the use of salt slowly and let your taste buds adapt to lower salt foods. It might take several weeks for you to adapt to a low salt diet, but in the end, it might be worth the improvement in your health.

With Ramadan and Eid just over, and Navratras and Karva Chauth just around the corner, the fasting season is here. Fasting as a ritual goes back to many thousands of years, as a healing and as a religious or spiritual process. Fasting basically means voluntary abstinence from food. Many religions including Christianity, Judaism and the Eastern religions have encouraged fasting for a variety of reasons, such as penitence, preparation for ceremony, purification, mourning, sacrifice and union with God, and the enhancement of knowledge and powers.

Fasting in Hinduism is thought to be important as it nourishes both the physical and spiritual needs of the person. However, fasting is not done only for spiritual reasons, but also for self discipline of a person.

In Hindu culture, fasting is undertaken on certain days of the month such as on Poornima (full moon) and Ekadashi (eleventh day after full moon), or can be on certain days of the week depending on the God and the Goddess you wish to worship. Fasting on festivals such as Navratras, Janamashthmi and Karva Chauth is also quite common. Fasting can also mean abstaining from imbibing certain things, either for religious reasons or for the sake of good health. For instance, some people refrain from eating salt on particular days. Another common kind of fast is to forego cereals, and eat only fruit (phalahar, or fruit diet). In India, fasting has always had deep spiritual and religious overtones. Almost every festival involves some sort of fasting, while spiritual experts of all traditions abide by the code of moderate or no eating. It is a process of purification of the physical, emotional and mental, and is accompanied by pursuing good thoughts, good words, and good deeds.

* Fasting is the relaxation of body, mind and soul and helps to develop a positive attitude.

* Fasting is a great opportunity to focus on bringing back a balanced and healthy lifestyle in people’s lives, who do not normally care about their eating habits.

* Fasting requires giving the stomach a rest, and by doing so one will be able to break down and expel collected toxins from the body.

* While fasting, the release of toxins from the colon, kidneys, bladder, lungs, sinuses, and skin clears out complications that may have arisen from a bad diet and unhealthy lifestyle.

* Switching over to a vegetarian diet and also abstinence from alcohol overall has a healthy impact on our health.

* Including more fruits and vegetables helps the intake of more antioxidants which are vital for our wellbeing.

Fasting can help improve your health, but it is very important to follow the correct diet otherwise your condition can worsen. What you consume during fasting hours or how you break your fast is a very important and deciding factor. What worsens your condition is that you try to cut back on one day and the next day you tend to overeat. A lot of people end up feeling more bloated or put on weight after fasting, than they would do as a normal routine.

* Do not overeat during the fasting period, as most people do. You might not be eating the food you have abstained from eating, but do not over indulge on other foods. For example, while fasting for Navratras when you abstain from cereals such as rice or wheat flour and lentils, do not overindulge on those potatoes or sago tikkis or chestnut flour (Singhara ka atta) and kutta (buckwheat) ke atta ke pakoras!

* Try to cook something less oily with these flours, such as a chila or a roti, instead of puri or parantha.

* Always break the fast gently and don’t eat heavy and oily food. Instead, choose lightly steamed vegetables with little spices.

* Cook in a non-stick pan to avoid using lots of oil and ghee.

* Eat more fat-reduced dairy foods such as yoghurt, buttermilk, milk and cheese, or paneer.

* Ketosis is subdued by drinking plenty of fruit juices, which provide simple carbohydrates for energy and cellular functioning.

* Have small and frequent meals.

* Avoid staying hungry for long hours to prevent acidity and heartburn. Try to have some healthy snacks. Milk, yoghurt and lemon juice are good for heart burn and acidity.

* Eat plenty of vegetables such as cucumbers, carrots, pumpkin, beet, cabbage, broccoli and celery.

* Have at least 2-3 whole fresh fruits every day.

* Drink plenty of fluids including water, tea, milk, coffee, coconut water and fruit juices.

* Make smoothies and milkshakes with low fat milk and fruit like bananas and strawberries.

* Include unsalted nuts like almonds, walnuts or peanuts in your daily diet but in moderation, as these are high in calories.

* Potatoes and sweet potatoes have high carbohydrate content, but also contain good quality proteins and vitamins B and C. These are destroyed on deep-frying and add up loads of calories. Therefore, have boiled aloo chaat instead of fries and tikkis.

* Include avocado, tofu to your meals regularly.

Fasting while taking certain medications can be dangerous, and it’s certainly not advisable to go off prescribed medications without first talking to your physician. People with medical conditions should seek a doctor’s advice as meal timings and medications may need to be adjusted, especially for diabetics. Pregnant women, infants and anaemics who already are nutritionally deficient should avoid fasting. Diabetics should take car by having snacks every few hours to prevent their blood sugars falling very low.

Enjoy the festival season with healthy fasting, and try and avoid too much feasting!

Iron-deficiency anemia is the most common type of anemia. The term “anemia” usually refers to a condition in which your blood has a lower than normal number of red blood cells. Red blood cells carry oxygen and remove carbon dioxide (a waste product) from your body. Anemia can also occur if your red blood cells don’t contain enough hemoglobin. Hemoglobin is an iron-rich protein that helps carry oxygen to your body. Iron-deficiency anemia usually develops over time if your body doesn’t have enough iron to build healthy red blood cells. Without enough iron, your body starts using the iron it has stored. Soon, the stored iron gets used up. After the stored iron is gone, your body makes fewer red blood cells. The red blood cells it does make will have less hemoglobin than normal.

Causes

Iron deficiency could be because of many non nutritional reasons such as genetic disorders, bleeding ulcers or hemorrhoids, gastrointestinal bleeding caused by aspirin or related drugs, frequent blood donations, colon cancer etc, but it can also be caused by lack of dietary iron especially in vegetarians.

Women are especially prone to iron deficiency because of repeated blood loss during menstruation. Pregnancy also places extra iron demands on women since iron is needed to support the added blood volume, the growth of the fetus and blood loss during childbirth.

Symptoms

Fatigue, lethargy, weakness, poor concentration, and impaired immune function.

Another peculiar symptom of anemia called pica is the desire to eat unusual things such as ice, clay, cardboard, paint or starch.

Advanced anemia may also result in lightheadedness, headaches, ringing in the ears (tinnitus), irritability, pale skin, unpleasant sensations in the legs with an uncontrollable urge to move them (restless legs syndrome).

Sources of iron

Iron occurs in two forms in foods, heme and nonheme. Heme iron is found only in foods derived from the flesh of animals, such as meats, poultry and fish. Heme iron is so well absorbed that it contributes significant iron to the body. On average, heme iron is about 23% bioavailable. “Bioavailable” in this situation means that the iron can successfully make its way from the food into our bloodstream. This 23% number for heme iron, however, is only an average. In practice, the amount of heme iron we absorb is highly variable. Food cooking methods and presence of calcium have a significant impact on bioavailability of heme iron.

Nonheme iron is found in both plant and animal foods. The rates of absorption of nonheme iron are lower than heme iron. Moreover, sources of nonheme iron often contain phytates, which bind to iron and carry it through the digestive tract unabsorbed.

* Liver extracts from beef (bovine) are a rich natural source of many vitamins and minerals, including iron. Liver extracts provide the most absorbable form of iron – heme iron – and other nutrients critical in building blood, including vitamin B12 and folic acid. Liver extracts can contain as much as 3 – 4 mg of heme iron per gram.

* Other red meats including beef, pork and lamb.

* Seafood such as oysters, clams, tuna, salmon, shell fish, sardines and shrimp, etc

* Chicken and turkey

* Egg yolk

* Green leafy vegetables such as spinach, mustard, mint, coriander, bok choy.

* Other vegetables such as including broccoli, Swiss chard, asparagus, parsley, watercress, Brussels sprouts.

* Whole wheat bread, wheat germ and oats.

* Some breakfast cereals, pastas, breads, and grains are enriched with iron. But you need to check the labels for these.

* Nuts and dried fruits are also considered to have good amounts of iron especially raisins, apricots, dates and prunes.

* Dried beans, molasses and tofu.

Iron absorption enhancers 

* Acidic foods (such as tomato sauce) cooked in an iron pan can leech iron into the food and thus also be a source of dietary iron.

* Vitamin C increases the absorption of iron. Having a glass of orange juice with a vegetarian meal helps to enhance the absorption of iron.

* Vitamin C foods such as oranges, cantaloupe, strawberries, Kiwi fruit, red capsicum, grapefruit, etc.

* Tomatoes, tomato juice and peppers. 

Meat, fish and poultry contain not only the highly bioavailable heme iron, but also a factor called MFP factor that promotes the absorption of nonheme iron from other foods eaten with them. Therefore, addition of meat in the diet along with vegetarian foods enhances the absorption of iron from vegetarian foods.          

Iron absorption inhibitors

* Black tea contains tannins that strongly inhibit the absorption of non-heme iron. In fact, this iron-blocking effect is so effective that drinking black tea can help treat hemochromatosis, a disease of iron overload. Consequently, people who are iron deficient should avoid drinking black tea.

* Fibre is another dietary component that can reduce the absorption of iron from foods.  Foods high in bran fibre can reduce the absorption of iron from foods consumed at the same meal by half. Therefore, it makes sense for people needing to take iron supplements to avoid doing so at mealtime if the meal contains significant amounts of fibre.

* Numerous kinds of phenolic compounds in beverages such as tea and coffee, herbal teas, cocoa and red wine form insoluble complexes with iron and may exist as an “iron-tannin” complex and thus inhibit iron absorption. Therefore, it is advisable to wait an hour after a meal to drink tea.

* Coffee interferes with the absorption of iron. However, moderate intake of coffee may not adversely affect risk of iron-deficiency anemia when the diet contains adequate amounts of iron and vitamin C.

* Phosphates found in carbonated soft drinks can also decrease iron absorption.

* Soy is normally an important part of vegetarian meals as a high quality protein and is an excellent source of the health-promoting phytochemical, genestein. However, most forms of soy (soy flour, soy protein isolate, and tofu processed with calcium sulfate) reduce the absorption of non-heme iron. The inhibitory effect can be largely eliminated by using fermented soy-based products such as soy sauce, (tempeh, natto, miso), iron fortified soy products.

* Oxalates, found in spinach and chocolate, may also decrease iron absorption by forming complexes with the mineral that cannot be absorbed through the digestive tract.  

It’s been around for centuries, and despite the lures of new age alternatives to health and wellbeing, yoga has persevered and is indeed, making a comeback in today’s world. Loosely termed as a ‘life science’, yoga is a system of physical, mental and spiritual discipline that originated in India, but whose beginnings are lost in remotest antiquity. Descriptions of yogic methods have been found in Hindu sacred works like the Vedas, the Upanishads, the Bhagvad Gita and the Tantras. Besides, nearly 5000 year old intact ceramics discovered through excavations in the Indus basin depict some of the postures of yoga.

The word ‘yoga’ is derived from the Sanskrit word ‘yuj’, meaning ‘to control’, ‘to yoke’ or ‘to unite’. It can be construed as the union of body and mind in harmonious health and efficiency, but it also incorporates a harmony of the consciousness. The ultimate aim of yoga is spiritual freedom through self realisation (Samadhi) via a mystical union between the individual spirit (Atman) and the universal spirit (Brahman). However, any venture into yoga is beneficial to the person practicing it and after a short period of regular involvement, one will experience in improvement in health and vitality, a firmness of muscle, a feeling of lightness and relaxation, and an increase in confidence and poise.

In the West, yoga is practiced more for health, relaxation, emotional stability and psychological poise. The techniques of yoga relate more to posture, breath control and meditation, all of which contribute to the release of stress and maintaining of a harmonious and balanced lifestyle.

The ancient yogis, in their wise understanding of the ways of humanity, devised different paths for the different temperaments of man.
Jnana yoga or union by knowledge is for the intellectual, in which the truths of existence and the nature of the Self are examined.
Bhakti yoga or union by devotion involves faith and worship, through concentrating and meditating on the divine.
Karma yoga is the union of action, and involves work performed for the service of mankind, which is also perceived as worship.
Mantra yoga or union by sound seeks to concentrate the mind by the repetition of special words and sentences, prayers and incantations.
Hatha yoga or union by body control is about understanding the body and gaining mastery over it. Physical exercise, hygiene and breathing practices are all a part of this form of yoga.
Raja yoga or union by mental control aims at mastering the mind and controlling the stream of thoughts that flow through the human mind.

Each of these paths can be attained in isolation or through combining different ones. For example Hatha yoga and Raja yoga are closely linked and often practiced together, as the former brings the body and mind into harmony while the latter deals with mental mastery. The most natural progression from practicing Hatha yoga is to venture into Raja yoga. Most yoga practiced by the West is based on Hatha yoga, with some level of involvement with Raja yoga.

The practice of postures, breathing control and meditation are the most basic steps towards venturing into yoga, and of all home exercise systems, Hatha yoga is the best. It needs no equipment, can be performed in a small space without the need of a lot of energy and is gentle and refreshing. Yogic asanas are postures to be held, not exercises as we assume them to be. Those who practice the asanas regularly will find their bodies becoming shapelier as their muscles become firmer and stronger. Almost all the asanas have a stretching action on the spine which houses and protects the vital nerve channels. The ancient yogis believed in maintaining a healthy and efficient nervous system.

Yoga practiced daily not just wards off stiffness in muscles and joints due to old age, but also slows down the whole physiological ageing process. In addition, its calming and integrating influence improves one’s personality. The influence of emotions on health is now well-known to medical science. Emotional stress and conflict can cause both minor ailments and serious diseases. But yoga helps purify one’s mind and body leading to an inner peace and contentment which is not just discernable to its disciples, but all who come in contact with them. 

Thousands of people across the world have now accepted yoga as a part of their life, and the world is a better place for it. They testify that the practice of yoga has rejuvenated the body, reduced obesity, increased suppleness in the spine and body, toned the nervous system, promoted mental alertness and even kept the skin glowing and healthy.

 There are a whole range of asanas to suit your personal regime, but if you are planning to practice yoga for the first time, it would be best to consult a doctor before attempting some of the postures, particularly if you suffer from any specific ailment. For example, the pose called the ‘Headstand’ should be avoided by people suffering from high blood pressure, heart ailments, or ear, eye or brain illness. But if you are of normal health and fitness, you can attempt all the asanas, provided you don’t overstrain the body. Gradual progress is the best.

A regime of 15-30 minutes per day is usually recommended for beginners by practitioners of yoga, with simple postures. Once you are comfortable with these postures, advanced asanas can be attempted. Do not exercise within two hours of having a meal.

Meditation is another form of yoga which helps still the mind, leading to attaining inner serenity. By setting aside fifteen to thirty minutes each day for a session of meditation, you will find visible changes in your outlook and attitude to life. The best times to meditate are either early in the morning before the household rises to another day, as this will help you cope well with what the day has to offer; or just before going to bed at night, which will ensure a good and refreshing night’s sleep.     

Except for two hours after meals, any time of the day will do for yoga meditation. Once you decide on a time each day, try and stick to it, as it will become a habit and will be a part of your regular routine. To begin with, meditate in a quiet place free from noise, interruptions or extremes of temperature, either indoors or outdoor. It is best to use a meditative posture with the spine held naturally upright. If, for health or age reasons, you cannot adopt the easy posture, a comfortable, straight backed chair should do. Avoid lying on your back because this recumbent position will naturally promote a feeling of drowsiness. In yoga meditation, one needs to be awake and alert. As one masters the technique of yogic meditation, one will find it easier to meditate even in locations that are not considered traditionally suitable, like a train or a frequently visited park.

Breath control is an important part of yoga, as it teaches the art of breathing correctly. Yes, there is a technique to breathing, which is called Pranayama (prana: life breath + ayama: pause). Yoga breathing exercises, if performed sensibly and without strain, can lead to greater body vitality and can exert a beneficial influence over emotions and the mind. As with most yoga exercises, the last meal should be at least two hours prior to commencing Pranayama and should be ideally conducted either in the open, before an open window or in an airy room. There are various forms of breathing techniques, but all have the desired effect of increased body vitality and stimulation of the mental processes.

Hygiene and diet are important to maintain the feeling of wellness brought about when practicing yoga. There are many methods of cleansing the system of toxins, as well as methods of cleansing the colon, stomach, nostrils, eyes, etc. To meet with an added measure of success in practicing yoga, one must also pay attention to how and what one eats. Moderation is the key, so at any meal one should eat enough to satisfy hunger, but not so much that one feels bloated or gorged. Yoga masters recommend a diet of ‘pure’ foods like milk, milk products, fruit, vegetables and grains. However, it is acceptable if one doesn’t wish to abstain from meat or fish. What is desired is a balance supply of proteins, fats, carbohydrates, water, vitamins and mineral salts.

The physical, mental and spiritual benefits of yoga are now being appreciated even more, and this practice gains converts with each day. Yoga works, and it could make a marked difference to your lifestyle and attitude. Yoga practitioners are now abundantly available in Australia, and can even be practiced individually in the comfort of one’s home. So take a step towards discovering this life science; the results may surprise you.