A lot of vegetables in a single dish ? how ?

Vegetable soup : 

       Vegetable soup is a common soup prepared using vegetables and leaf vegetables as primary ingredients.

Ingredients:

    3 tablespoons olive oil

    2 tablespoons ghee or unsalted butter

    2 leeks (white part only), quartered and sliced thinly

    3 carrots, peeled and diced small

    3 parsnips, peeled and diced small

    3 ribs celery, diced small

    2 small red potatoes, peeled and diced small

    Salt

    Black pepper

    1 teaspoon Italian seasoning

    4 cloves garlic, pressed through garlic press

    1 (14.5 ounce) can whole tomatoes, drained and seeded, and finely diced

    6 cups vegetables broth 

    1 cup peas

    1 cup kale, chopped

    1 tablespoon chopped, fresh parsley

    Small squeeze of lemon

Preparation : 

        Begin by gathering and prepping all of your ingredients according to the ingredient list above to have ready and organized for use.

       Place a medium-large soup pot over medium-high heat, and add in the ghee or butter and the oil. 

       Once melted together, add in the leeks, carrots, parsnips, celery and diced potatoes, plus a pinch or two of salt and black pepper, and cook those together for about 3-4 minutes, or until they begin to become slightly translucent.

        Add the Italian seasoning and the dried parsley, along with the garlic, and stir those in to incorporate.

       Then, add the tomatoes followed by the vegetable stock, and bring to the boil.           Once boiling, reduce the heat so that the soup is gently simmering, cover, and allow to cook for 15 minutes, or until the vegetables are tender yet have a slight bite still.

      Turn the heat off the soup, stir in the peas, kale and the small squeeze of lemon, and taste to see if any additional salt/pepper is needed before serving.

Benefits :

  Improves digestive health

          Vegetable soup is one of the healthy Nigerian foods that are good for the digestive system. They are rich in fibre, which promotes healthy digestion and supports good bowel movement.

 Boosts blood production

         Vegetable soup is recommended for patients who suffer from a shortage of blood. The leaves have often been used by traditional healers to increase blood production.

 Promotes healthy skin and hair

         For healthy skin and hair, vitamins A and C are required in the body system. Hence, consuming ugu regularly provides you with healthy hair and skin.

 Protects the liver 

        They contained powerful polyphenols which might protect the body from liver damage. Hence, eating vegetable soup might be good for the liver.

No.of servings :

         2 cups 

Key message to home

           Add this soup in your diet plan and have the health benefits.

            STAY HEALTHY

What ? So many benefits in this seasonal fruits !

What actually the seasonal fruit is ? 

          These are the fruits which are grown in specific time of season alone. for example .. watermelon in the summer ! 

 

What is the point to eat it ?

         Actual reason is our body is transitioned from one season to other season .. So our body should also need the nutrition depends on the season and the condition. 

Benefits of it !

    The real benefits are

           The body can be well functioned and meet the daily demands of the body. 

           There is no need to longer storage of foods which might reduce the quality in it..Usually, antioxidants like folate, Vitamin C, and carotenes rapidly decline when stored for a longer period of time. 

           The transportation of food doesn't happen and easily available everywhere near the home.

           The taste is pure and more nutritious.

What might happen even if we take other than seasonal fruits ?

          It may not grow in that season and have to make it hybrid through the process which make more unhealthy towards the body. 

          Our body have only adapted to seasonal fruits but the consumption of other fruits may have nutrition but less than seasonal fruits.

          Also, grocers buy out-of-season produce that has been preserved in wax, irradiated, and gassed to extend their shelf life.

Key message to home: 

           Foods are meant to support your body’s nutritional requirement and protect it from diseases.

          So,start having seasonal fruits because they have a lot more nutrition to offer to your body with cheapest price. 

                     STAY HEALTHY 

Introducing the new page of healthy life

This is the page which helps the people to get the knowledge of how everything which around is a medicine and helps to correct and balance our own body .

This mainly focus on Naturopathy for the well being.

The thing which we upload are evidence based things and no doubts in that !

What the golden water is ?

The golden water is Fenugreek water !

Let us have a look on it !

Fenugreek water :

      Fenugreek water helps to flush out the harmful toxins from your body and it helps in improving your bowel movement.

How long to drink ?

        Have it for continuing of 7 days and take a break for 3 days and start again.

Preparation : 

     Heat the fenugreek seeds on a pan.

     Grind the seeds into a fine powder.

     You can mix 1 teaspoon of this powder with warm water and drink it first thing in the morning.

     You can also use this powder in your curries and tea for an enhanced flavour and added health benefits.

Benefits : 

   1. Acts as antacid

            People who have the problem of acidity can try having soaked fenugreek seeds empty stomach in the morning.                    Have one teaspoon of soaked fenugreek seeds every day in the morning to relieve the problem of acidity. 

   2. Helps in controlling diabetes 

        Soaked fenugreek seeds work wonders in regulating blood sugar levels.            One can also have fenugreek water to control their blood sugar level. 

         You can also try having sprouted fenugreek seeds as they have 30 - 40 per cent more nutrients than just soaked fenugreek seeds. ( It is interesting right! Have a try and see the miracle )

​    3. Aids digestion

             Soaked fenugreek seeds help keep acidity away, which in turn also promotes good digestion.

     4. Lowers cholesterol

          People battling with high cholesterol should definitely try having soaked fenugreek seeds to solve the problem. Even soaked fenugreek seeds can help a great deal in lowering cholesterol.

       Wow ... Amazing benefits from this a single seed.. 

       Why don't you try now itself ! 

                  STAY HEALTHY !

A Nature’s miracle health drink

It's about Coconut water ... 

    It is the ever pure water fully loaded with nutrients. 

    Coconut water is a natural, nutritious, health, and therapeutic drink from coconut palm trees.

    Coconut water is a very refreshing drink to beat the torching tropical summer thirst. 

Nutritive value :

    Calories: 44

    Fat: 0g

    Sodium: 64mg

    Carbohydrates: 10.4g

    Fiber: 0g

    Sugars: 9.6g

    Protein: 0.5g

    Vitamin C: 24.3mg

    Potassium: 404mg

Let us see about it benefits :

     Control blood pressure,

     Improve cardioprotective activity,                 Provide anti-inflammatory effects,               Diarrhea therapy,

     Increase hemoglobin levels, (Given for Anemia )

     Anti-diabetic effects ( reduces blood sugar level ).

When and how many days to drink ? 

      It can be 3 times a week .. 

      It is preferable during day time as chillness is present so it leads to catch cold ..(better to avoid early morning and late evening ).

Key message to home ! 

      The best ever pure drink which is stored inside the coconut and avoid environment pollution .. so can be drink without hesitation !

                  STAY HEALTHY !

let's try this colourful carrot juice !

And it's about our carrot juice !

Carrot juice :

         Delicious and nutritious, carrot juice is perfect to start your day with! Rich in vitamins and antioxidants, the juice is a miracle drink that enhances your wellbeing while also giving your skin a healthy glow.

       Carrot juice tastes great when served cold, adding in a few ice cubes to the juice will make it more delicious. The next best thing is serving it in an insulated tumbler, one that will keep it cold until your last sip! Here’s a simple recipe that you can rustle up in minutes, and enjoy!

Ingredients

   -  6 Carrots – peeled and sliced

   -  1/2-inch ginger

   -  Water, as needed

   -  Honey or a natural sweetener (optional)

How To Make Carrot Juice

        Blend the sliced carrots and ginger by adding water as required.

   1)You can make this carrot juice interesting by adding a few slices of orange or a half lemon to it.

   2)Add 2 spoons of honey, and blend again (this is optional, you can add honey or another natural sweetener as per your preference).

   3) Serve in an insulated tumbler and enjoy!

Health benefits

         Loaded with beta-carotene, Carrots are healthy for your eyes.

         Not just that, carrots are a rich source of antioxidants and fiber. So they can be given for constipation. 

         Rich in potassium, they help maintain cholesterol levels as well.

         And also for our skin to glow.

When to take ? 

         Early morning in the empty stomach. 

It won't take much minutes ..so have a try and let us know in the comment section ! 

                  STAY HEALTHY 

Have this 1 drink to cure ulcer

Yeah the miracle is Cabbage juice !

Let us see about it !

Peptic ulcer :

        Peptic ulcer is an acid-peptic disease characterized by the rupture of the protective barrier of the epithelial mucosa of the esophagus, stomach or duodenum.

Cabbage :

      It is a cruciferous vegetable which contains vitamin C, antioxidant and flavanoids ..

     And a surprising factor of Vitamin U is present. 

 Do you know what it does ? 

           It is the anti ulcer factor for our disease.

So no more worries !

 Here the preparation of cabbage juice 

      First, rinse and roughly chop the cabbage, then put it into a blender, half-filled with water. Blend the cabbage at low speed for 1-2 minutes, then turn it to high speed for a few seconds.

      Don’t worry if you can still spot small pieces of cabbage left in the purée afterward — it’s totally acceptable.

     Next, add the purée into a mesh sieve to separate the pulp from the liquid.

When to drink ?

     Early morning in the empty stomach 

How many days ? 

     Research has shown the results of 15 days consumption has cured the peptic ulcer. 

     You can drink till it is rectified.

Let us see other benefits also ! 

    1.Improved Digestion

    2. Weight Loss

    3. Lowers Cholesterol

    4. Immune Booster

    5. Cancer Fighter 

    6. Reduces Inflammation.

Try it and let us know in the comment section.

                STAY HEALTHY 

   

sweet ! those who need best sweet ! Have this !

Yeah ! It's about Honey !

 Let us know the interesting facts about it ; 

             As we know that it comes from the nectar and our beloved bees will taken and store it ..

            Honey no needs to refrigerate, it never spoils, and it can also be stored unopened at room temperature in a dry place.

       We'll see about its benefits ;

        1.Honey and wound :

           Honey is the oldest wound-healing agent known to mankind when some modern chemicals have failed in this regard.

2. There is a myth that honey cannot be given to diabetic patients ! 

      But actually YES, can be given.

      In the diabetic patients, honey can induce significantly a reduction in plasma glucose level.

3. Honey and cancer 

         Current studies show that honey may exert anticancer effects through several mechanisms.

4. Honey and asthma 

         Honey is commonly used in folk medicine to treat inflammation, cough, and fever.

5. Honey and cardiovascular diseases                 Antioxidants present in honey such as flavonoids, polyphenolics, Vitamin C, and monophenolics may be associated with a reduced risk of cardiovascular failures.

 6. Another interesting fact ! (For memory )

         Honey polyphenols prevent memory disorders and induce memory production at the molecular level.

7. Strengthen the nervous system.

8. Honey and gastrointestinal diseases                 Honey has been suggested as potentially useful for such as periodontal and other oral disorders,dyspepsia, and as part of oral rehydration therapy. 

Let's see how to apply it in daily life ! 

1. For cough and cold :

         - Take some grounded pepper and add it in honey ..then have it before sleeping.

 2.For rehydration :

   - Take some lemon and squeeze into the bottle 

   -  Then add honey and water to it.

   -  Have it instead of water.

3.For facial:

       - Take one tablespoon of honey. Take two tablespoons of almond powder (finely ground)

       - Take half a teaspoon of lemon juice. Mix all to create a fine paste. Apply it on the face and scrub in gentle motions.

Key message to home

      It act as alternative to sugar ! ..Try to make it regular and have a healthy life. 

   Try it and let us know in the comment section.

                   STAY HEALTHY 

 

Let's drink a red juice. !

Do you know what it is ?

       It is Apple Beetroot Carrot Juice (ABC juice ).

Let us see how to prepare it ?

 Ingredients :

        1) 1 big apple 1 cup (chopped.)

        2) 1/2 small beetroot 1/2 cup (chopped)

        3)1 big carrot 1/2 cup (chopped)

        4)1 inch ginger piece

        5)1 tsp lemon juice

        6) salt to taste

  Preparation : 

    1)Rinse apple, beetroot and carrot. Triom the edges peel of the skin then chop into cubes roughly. To a mixer jar – add 1 big apple ( 1 cup chopped), 1/2 small beetroot(1/2 cup chopped) and 1 big carrot(1/2 cup chopped). Add 1 inch ginger piece.

    2)Add 1 cup water. You can add more water later if needed.

    3)Blend it well until smooth. Add 1/2 more cup water while blending.

    4)Pour the mixture to a strainer and press well with a spatula to extract juice completely.

    5)Juice is ready.

    6)Add 1/4 tsp salt to taste.

    7)Add 1 tsp lemon juice.

    8) Mix it well.

    9) Pour into serving glass and Serve

Benefits : 

        - Detox the body.

        - Boosts the immunity.

        - Slows ageing as it revitalizes the skin.

        - Enhances digestion.

        - Avoids bad breath.

        - Ease menstrual pains.

        - It also increases the hemoglobin level in the body.

        - Relieves constipation.

When to drink ? 

       Early morning in the empty stomach can be drink. 

       Per week two to three times is better to stay healthy.

Key message to home 

           Drink this juice regularly and see the changes.. ( it can even changes the skin tone ).. 

And try.. let us know in the comment section.

                     STAY HEALTHY 

no more fear for fat in the liver!

FATTY LIVER :

Let us see about it !

       Fatty liver is also known as hepatic steatosis. It happens when fat builds up in the liver. Too much fat in your liver can cause liver inflammation, which can damage the liver and create scarring. In severe cases, this scarring can lead to liver failure.

        When fatty liver develops in someone who drinks a lot of alcohol, it’s known as alcoholic fatty liver disease (AFLD).

         In someone who doesn’t drink a lot of alcohol, it’s known as nonalcoholic fatty liver disease (NAFLD).

         Fatty liver is the collection of excessive amounts of triglycerides and other fats inside liver cells.

How it occurs ? 

        Having overweight/obesity.

        Having Type 2 diabetes or insulin resistance.

        Having metabolic syndrome (insulin resistance, high blood pressure, high cholesterol and high triglyceride levels).

        Taking certain prescription medications.

Ways to rectify it ! 

ASANA: 

   1. PASCHIMOTTANASANA :

Procedure :

        1) Sit down and extend your legs straight. 

        2)Inhale and pull your hands up.                    3)Bring your hands down and try to touch your toes with your hands without bending your knees. 

        4)Touch your chin to your chest.                  5)Remain in the pose for 60 seconds with normal breathing.    

Benefits:

      In this asana, the abdomen and the thigh undergo pressure, all the abdominal organs are stimulated.

2. ARDHA MATSYENDRASANA: 

Procedure: 

      Sit in Dandasana withforward stretching of the legs on the floor.

      Fold the right leg and keep under the left thigh then cross the left leg keep near the right knee.

      Now raise the left hand cross the left leg and catch hold the right ankle joint.

3. GOMUKASANA: 

Procedure: 

         Slide your knees toward your center line, stacking the right knee directly over the left. It may be helpful to come forward onto your hands and knees to do this. The right knee should be just in front of the left knee. Then separate your feet and come back to sit between them.

1. Bring your left arm straight up toward the ceiling.
2. Bend the left elbow, bringing the left hand to the back of your neck. You can use your right hand to gently shift the left elbow toward your midline.
3. Lift the right arm out to the right side, bend the elbow, and bring the right arm up the center of the back.
4. Clasp hands behind your back.
5. Draw both elbows toward the center and keep your head from tilting forward by pressing the back of your head into your left arm. Breathe evenly.
6. Release your arms on an inhale and try the pose with the left leg and right arm on top.

4.SETHU BANDHASANA 

Procedure :

    1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.

    2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.

    3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.

   4. Breathe and hold for 4-8 breaths.

   5. To release: exhale and slowly roll the spine back to the floor.

5. HALASANA 

Procedure 

    Lie on your back with your arms beside you, palms downwards.

    As you inhale, use your abdominal muscles  to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

     Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground. 

     Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

     Hold this pose and let your body relax more and more with each steady breath. 

    After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

PRANAYAMA 

1. KAPHALBATI

2. BHASTRIKA

MUDRA 

1.APAN MUDRA  

Using both hands bring the tips of your middle and ring fingers to the tip of your thumb, keep your other fingers extended and relaxed.

DIET: 

      1. Saturated fats are generally found in animal products (red meat, cream, butter and whole milk dairy products), some vegetable products (coconut oil, palm oil and palm kernel oil) and prepared foods (desserts and sausages) can be added.

       2.Monounsaturated fatty acids (MUFAs) are found in olive oil, avocados and nuts

        3.Omega-3 PUFAs are mostly found in seafood (pilchards, sardines, mackerel, trout, salmon, herring and tuna, haddock, cod, and crustaceans, shellfish), in certain vegetable oils (flaxseed oil) and, in lower amounts, in eggs and meat  are best for fatty liver.

        4.Prebiotic fibers are a group of non-digestible carbohydrates found in garlic, asparagus, leek, chicory root and onions.

        5.Another interesting fact that, a daily coffee consumption (>2 cups/day) was associated with significantly lower odds of liver fibrosis. 

        6.Resveratrol is a dietary antioxidant found in red wine

        7.The Mediterrnean Diet is a dietary pattern originally inspired by their traditional lifestyle, characterized by a high consumption of plant-based foods (whole grains, cereals, seeds, nuts, legumes, vegetables and fruits), moderate consumption of protein-source foods (fish, seafood, and poultry), low to moderate red wine consumption, low consumption of meat, milk and dairy products and usually associated with an optimal physical activity.

Key message to home 

      Reduced calorie intake, improved macronutrient composition and increased physical activity may act independently to stop disease progression. Dietary adherence is an important determinant of weight loss sustainability.

                 STAY HEALTHY

Feeling difficulty in evacuation of bowels ?

CONSTIPATION 

Let see about it !

      Constipation is broadly defined as an unsatisfactory defecation characterized by infrequent stools, difficult stool passage.

It felt like,

      Vomiting

      Anorexia

      Feeling full quickly

      Infrequent defecation

      Rectal bleeding 

      Hard stools.

Causes !

      Constipation are linked to several factors including lack of normal bowel movements or aging, lack of proper diet, lack of adequate fluid intake, lack of adequate physical activity, illness or the use of drugs.

How to rectify it ? 

YOGA 

ASANA:

1.SURYA NAMASKAR

10 rounds 

Benefits:

       The regular practice of suryanamaskar has great impact on the abdomen region and regulate the bowel movement by twisting and turning.

2. ARDHA PAWANMUKTASANA

Procedure

      1.Lying on your back, inhale the right knee in towards the chest. Interlace the fingers and inch or two below the kneecap.

       2.Tuck the chin into the chest with the head on the floor. Gently pull the knee into the chest using the arms, avoiding the ribcage.

       3.Press the shoulders and the back of the neck down into the floor, keep the elbows close to the sides of the body. Relax the legs, feet and hips.

       4. Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.

       5. To release: exhale and release the arms and leg to the floor.

       6. Repeat on other side.

3.HALASANA

Procedure 

     Lie on your back with your arms beside you, palms downwards.

     As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

     Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

     Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

      Hold this pose and let your body relax more and more with each steady breath.

      After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

4.BHUJANGASANA

Procedure 

    1) Lie on your abdomen and keep your legs straight. 

    2)Keeping your forearms perpendicular to the floor, place your arm on the floor beside the last ribcage. 

    3)Press your arms to lift your body. 

    4)Create pressure on your feet and firmness in your hips. 

     5)Look straight and hold the position for 30-40 seconds with normal breathing.

5.VAJRASANA

 Vajrasan, kneels by folding both knees, and then sits on the heels. In this posture, the calf muscles touch the thighs, the heels are close to each other behind the hips and the palms are placed on the respective knees. With the abdomen in, chest out, chin parallel to the ground, the shoulder blades are drawn gently together. In both these postures an upright position with a straight spine is assumed. These are comfortable asanas, which must assumed without causing undue pain to the legs.

6.PASCHIMOTTASANA

Procedure 

           1) Sit down and extend your legs straight. 

            2)Inhale and pull your hands up. 

            3)Bring your hands down and try to touch your toes with your hands without bending your knees. 

            4)Touch your chin to your chest. 

            5)Remain in the pose for 60 seconds with normal breathing.    

Benefits : 

            In this asana, the abdomen and the thigh undergo pressure, all the abdominal organs are stimulated.

7.PADAHASTASANA

Procedure :

      Stand erect with your feet kept close together.

      Inhale deeply and slowly.

      Stretch both your arms straight above your head.

      Keep your body erect and feel it stretch upwards.

      Exhale. Bend forward and down with your arms outstretched.

      Keep your knees straight and your head close to your knees.

      Grip the back of your lower legs (your calves) with your hands.

      Breathe evenly. Maintain the position for up to a minute.

8.SHALABASANA

1)Lie on your stomach and place your chin on the floor.

      2)Place the arms under the belly.

      3)The hands are under the thigh, palm facing downward.

      4) Breathe in and press the palms against the mat.

      5)Keep the legs straight and raise the legs as high as comfortable.

      6)Hold this pose and keep breathing.

PRANAYAMA:

1.KAPALAPATHI

2.UJJAYI PRANAYAMA

3.SHETKARI

4.SHEETHALI

5.BHRAMARI

DIET:

What should be included ?

        Diet should be rich in enough to evacuate the stools from the body .

        Diets including fruits, fluids, and probiotics are good for constipation.

       1.Fiber-rich foods include cereals (rice, corn), bread, vegetables, fruits, potatoes (with peel), and whole grains.              The mechanism of action of fiber on constipation includes: 1) Fiber increases stool bulk and accelerates colon transit; 2) fermenting fiber produces short-chain fatty acids which increase osmotic load and accelerate colon transit.3) short-chain fatty acids change the intraluminal microbiome (mass) directly or indirectly by decreasing luminal pH, which accelerates colon transit; 4) fiber contains water. All these improve stool consistency and amount.

       2.Fluid 

        Fruit juices contain sorbitol, fructose, and phytochemicals as well as water. Some juices have a fiber component. Fruits juices are generally helpful for constipation, particularly in young children, whose intestinal function has not fully matured. Apple, prune, and pear juices are usually recommended for constipation.

       3.Probiotics 

           Probiotic mechanism for constipation involves 1) Bifidobacteria and lactobacilli produce lactic acid, acetic acid, and other acids, which lower pH in the colon and enhance peristalsis. 2) Probiotics may exert anti-inflammatory effect and immunomodulation effect, which may improve certain mechanism of dysmotility. 3) Metabolic functions of the altered microbiota may affect intestinal luminal content. For example, methane gas can slow gut transit, and probiotics may improve this effect. 4) Particular probiotic strains stimulate motility and peristalsis, which is particularly helpful to treat slow transit constipation.

What should be avoided? 

         Processed foods 

         Fast foods 

         Over meat

         Oily foods

Key message to home 

        Constipation cannot be managed using medication alone. Better short- and long-term outcomes are achieved with lifestyle changes, including a proper diet.

                 STAY HEALTHY

Let's fight the depression !

DEPRESSION 

    Let us see about it !

       Depression is a state of mental disturbance. It is characterized by deep, long- lasting feelings of sadness or despair. 

       Depression can change an individual’s thinking/feelings and also affects his/her social behaviour and sense of physical well-being. 

  Do you know how it occurs ?

        Stressful events

        Personality

        Family history

        Giving birth

        Loneliness

        Alcohol and drugs.

        Illness.

During depression time, some changes will occur in the body, let's see that 

       Depression symptoms can vary from mild to severe and can include 

     - Feeling sad or having a depressed mood. 

     -  Loss of interest or pleasure in activities 

     -  Changes in appetite 

     -  Weight loss or gain 

     -  Trouble sleeping or sleeping too much 

     -  Loss of energy or increased fatigue

     -  Increase in purposeless physical activity. 

     -  Feeling worthless or guilty 

     -  Difficulty thinking, concentrating or making decisions 

     -  Thoughts of death or suicide 

To reduce it, our ways as 

YOGA :

ASANAS : 

   1) Balasana :  

              Come  into Vajrasana, keeping your knees and thighs separate, and gently bend forward, placing your forehead on floor or on the cushion in front. Extend arms forward, palms pressed into the floor. Rest with gentle breaths. If you are not comfortable with this, you can modify it into Puppy Pose by lifting your buttocks up and stretching the hands further.

Benefits: 

          It helps calm your brain and relieves stress and anxiety. 

2) Setu bandhasana : ( Bridge pose) 

             1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.

    2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.

    3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.

    4. Breathe and hold for 4-8 breaths.

    5. To release: exhale and slowly roll the spine back to the floor.

Benefits : 

        It helps you relax and works wonders for people suffering from stress, anxiety, and depression.

3) Urdhva mukha svanasana : 

          Lie on the floor with your face down and legs following the same with the toes facing downward and a few inches apart. Place your palms near the chest on either side, facing down. Keep your palms close to your ribs. Lift your torso and straighten your arms and legs a few inches off the floor. Press the top part of your feet firmly into the ground. Keep your head straight or facing upwards and your shoulders away from your ears and let your chest rise.

Benefits : 

     Urdhva Mukha Svanasana can easily cure mild fatigue and depression. It has an overall rejuvenating effect on your body, and all the stress trapped in your back will vanish.

4) Halasana : 

      Lie on your back with your arms beside you, palms downwards.

     As you inhale, use your abdominal muscles  to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

     Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

     Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

      Hold this pose and let your body relax more and more with each steady breath.

      After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation

Benefits :  

        Halasana reduces the strain on your back and enhances your posture. It calms your brain, gives it a good stretch, and reduces stress. 

5) Uttanasana : 

          Bend your knees slightly and fold your torso over your legs, hingeing from the hips, not the lower back. Your hands may land next to your feet or on the ground in front of you. Inhale and extend your chest to lengthen your spine. Exhale and gently press both legs toward straight without hyperextending

 Benefits : 

       Uttanasana relieves tension in your back, shoulders, and neck and improves the functioning of your nervous system. It calms you and reduces anxiety.

6) Savasana : 

    Lie down flat on your back.

    Stretch your arms and legs out and away from your body.

    Keep your eyes gently closed.

    Breathe evenly and attempt to relax.

    Ensure that your body is completely relaxed and focus on your mind.

    Practise regularly till you learn to focus, and can still your thoughts.

Benefits : 

         Savasana rejuvenates you and helps your body relax. 

PRANAYAMA :

     1) Nadi suddhi pranayama 

     Sit comfortably.

     Bring the Right hand into Vishnu Mudra (thumb to the Right nostril, ring and pinky fingers to Left, index and middle finger folded and resting at the base of the thumb)

    Exhale completely.

    Block the Right nostril and inhale through Left nostril

   2) Bhramari pranayama 

     Take in a deep breath and breathe out forcefully through the nose, without any strain.

     Immediately, breathe in with the same force.

     Inhale and exhale repeatedly, deeply and thoroughly, using the diaphragmatic muscles with vigour. The abdomen moves out during inhalation, while the diaphragm descends. The converse happens while exhaling.

    The above movements should be slightly exaggerated. A strong nasal sound will accompany such breathing. The process should be rhythmic and controlled, maintaining the speed as per capacity.

    Do ten cycles to complete 1 round of Bhastrika Pranayama.

MUDRA : 

    1) Adi mudra 

    2) Apana mudra 

DIET : 

    Foods should be included :  

      High intake of fruits and vegetables 

      Whole grains 

      Fish 

      Olive oil

      Low fat dairy products 

      Antioxidant

      Low intake of animal foods 

 These foods are helpful for the decreased with the risk of depression. 

   These foods increases the parasympathetic

 nervous system and decrease the sympathetic system so the happy hormones like endorphins are released  

   Foods should be avoided : 

        High fat dairy products

        Candy 

        Refined oils 

        Fried food 

        Processed foods

Key msg to home : 

       Take these to avoid depression and stay happy and live happy and healthy.

                          STAY HEALTHY

For a healthy delivery...

Second trimester pregnancy 

           The second trimester represents the middle part of pregnancy, from weeks 13 to 26. A woman’s body continues to change in the second trimester of her pregnancy .

     During this time, your baby continues to grow and develop almost daily. So the women feels better when yogic intervention is given at this time.

     During the second trimester of pregnancy , the special forms of changes are sound in the mothers body, let see about that 

     At 19 th week - Quickening and progressive enlargement of the lower abdomen by the fetus.

     At 20 th week - Chloasma - Pigmentation over the forehead and the cheeks may appear at about 24 th week.

    At 21 th week - breast - enlargement with prominent veins under the skin .

    At 22 nd week - Secondary aerola specially demarcated in primi.

    At 23 rd week - ubercles are prominent.

    At 24 th week - colostrum becomes thick and yellow by 16th week.

     At 24 th week - Variable degree of striae may be visible.

These are the important changes for the healthy fetus grows . You should all know about it 

    If u want normal delivery and deliver the healthy baby, you should take some diets and some exercise. Let's see about that 

YOGA : 

 ASANA : 

1) Poorna titali asana : 

         Sit with your legs outstretched. Bend your knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax your inner thighs. Hold your feet with both hands. Gently bounce your knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten your legs and relax.

Benefits : 

          The half and full butterfly poses are excellent for loosening up the hip joint, and can increase blood circulation to the pelvic floor and help a woman get used to the feeling of opening up. They also help relieve tension and tiredness from inner thigh muscles and legs.

2) Vajrasana : 

         Kneel on the floor. Bring your big toes together and separate the heels. Lower your buttocks onto the inside surface of the feet, with your heels touching the side of your hips. Place your hands on your knees, palms down. Your back and head should be straight , but not tense.

  Benefits : 

         It strengthen the thigh muscles , and it alters the blood flow and nerve impulse in the pelvic region and strengthen the pelvic muscles 

       This asana assist in the labor time also 

3) Marjari asana : 

      Come onto your palms and knees, with your palms shoulder-width apart below your shoulders, and your knees hip-width apart below your hips. This is the starting position. Inhale while raising your head and gently arching the spine towards the floor. While exhaling, bring your chin towards your chest, and gently arch the spine upward. Repeat for 5-10 times. Be careful not to strain yourself.

   Benefits : 

        It tones the pelvic muscles. 

4) Trikonasana : 

        Stand with your feet apart, breathing in, and bring your arms parallel to the floor. Breathing out, extend and bend on your right side to bring the right hand closer to the right foot. Hold. Breathing in, slowly come up, and then relax. Repeat on the other side.

5) Balasana : 

         Come back into Vajrasana again, keeping your knees and thighs separate, and gently bend forward, placing your forehead on floor or on the cushion in front. Extend arms forward, palms pressed into the floor. Rest with gentle breaths. If you are not comfortable with this, you can modify it into Puppy Pose by lifting your buttocks up and stretching the hands further.

6) Tadasana : 

          Stand with your feet together and your arms at your side. As you inhale, raise your arms over your head, interlock your fingers, and then turn the palms upward. As you exhale, place your hands over your head. Inhale and stretch your arms, shoulders and chest upwards. Stretch your whole body from top to bottom. While exhaling, bring your hands on top of your head. Relax for few seconds, and repeat the whole round 5-10 times.

7) Virabhadrasana: 

          Stand with your feet 3-4 feet apart. Turn the right foot out by 90 degrees, and the left foot in by 15 degrees. Breathing in, lift your  arms up to shoulder height. Exhale, and then bend your right knee, keeping it in line with the ankle, and a gently working to bring your right thigh parallel to the ground. Turn the head to the right, and look out across the right hand.

Hold the pose and breathe a few times. Inhale, straighten your right leg, exhale, and bring the arms down. Repeat on the other side. 

8) Uttanasana : 

         Stand erect on your feet about a meter apart, with your toes turned out. Interlock the fingers of both hands and let them hang loosely in front of the body. Slowly bend your knees and lower your buttocks. Straighten your knees and return to the upright position. Repeat this 7-10 times.

 Benefits : 

      Strengthens the muscles of the middle back, uterus, thighs, and ankles.

PRANAYAMA : 

       1) Bhramari pranayama

DIET : 

  Foods should be included : 

        1) lean meat 

        2) Nuts 

        3) whole grains 

        4) Eggs 

        5) fruits like pomegranate, apple, cherries 

        6) citrus fruits like lemon orange which has vitamin c. Vitamin c is very helpful for baby growth 

       7) Drink lot of water 

       8) Eat 300 calories per day more than normal time 

Foods should be avoided : 

      1) Papaya 

      2) Pineapple 

      3) Grapes 

Key msg to home : 

        If you want healthy baby ,eat these type of diets and do exercise and stay happy with your unborn baby.

               STAY HEALTHY