KLICKFIT @ GIRISH

Nutrition: Jump-start your day with a - “HEALTHY BREAKFAST”

noreply@blogger.com (Girish Devapuram) — Wed, 09 Jul 2008 10:37:00 +0000

Your mother was right: Breakfast is the most important meal of the day (as it is considered as the brain food). Just as you can't drive your car when the gauge indicates that the gas tank is empty, you cannot expect your body to function at its best without replenishing its energy after a 10 to 12 hour fast.

Breakfast does not have to be a complicated and elaborate meal. If you are not accustomed to eating soon after waking up, there are several compact and non-messy ways in which you can pack and carry your breakfast with you to consume at a later, more convenient time.

Learn to select healthy options that fit your taste and lifestyle.
Benefits of a healthy breakfast:

A healthy breakfast can start your day off right
A healthy breakfast refuels your body to help jump-start your day
Eating a healthy breakfast helps you to consume more vitamins and minerals, less fat and cholesterol
A healthy breakfast gives you the ability for better concentration and productivity throughout the morning
A healthy breakfast helps you to control weight
A healthy breakfast can help lower cholesterol and reduce the risk of heart disease

Encourage your children and adolescents to eat a healthy breakfast. It is especially important for these two age groups. The American Dietetic Association says children who eat a healthy breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. In addition, these children may also be more alert, and less likely to miss days of school. Creativity may be easier for children who eat a healthy breakfast.

What exactly is a healthy breakfast?
To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

Fruits and vegetables: Fresh fruits and vegetables, 100 percent juice without added sugar
Grains: Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast
Dairy: Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses
Protein: Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon

Here are a few facts you probably didn't know about breakfast:

Breakfast eaters are able to lose weight faster than others, as eating regularly each morning boosts your body's metabolism.
A regular meal every morning ensures that you will not binge at lunch -- your stomach will already be half full.
As compared to those who skip a morning meal, breakfast eaters are more alert and work more efficiently -- their brains receive the required nutritional energy at the start of each day.
Children who eat a good breakfast each morning are known to perform better at school and are less hyperactive.
While fruit juice is considered an essential part of a good breakfast, eating a whole fruit is a better idea -- it will provide you with less calories and more fiber, which may be lost in the juice.

Eating out can be healthy

you can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better for you than fat-filled doughnuts, scones, croissants or biscuits. Skip the oversized breakfast sandwiches, bacon, sausage and whole milk.

“Making nutritious breakfast choices can lay the foundation for healthier eating all day long”

Low Cal Recipe: Spicy Spinach Dumplings

noreply@blogger.com (Girish Devapuram) — Wed, 02 Jul 2008 18:09:00 +0000

* Preparation Time: 10 minutes
* Cooking Time: 10 minutes
* Makes: 10 pieces

Ingredients:

2 teacups finely chopped spinach
1 chopped green chili
1 tablespoon gram flour (besan)
2 teaspoons whole wheat flour
2 teaspoons fresh curds (optional)
A pinch asafoetida
A pinch sugar
1 teaspoon oil (olive oil)
Salt to taste

How to ?

Mix all the ingredients, using curds if the mixture is too dry for shaping
Shape into small flat rounds
Steam the rounds in a cooker for 5 to 7 minutes

Serve Hot...............

Health Information: A light, vitamin rich snack for spinach lovers made using the calorie reducing steaming technique

Women's Health: Menstrual Hygiene

noreply@blogger.com (Girish Devapuram) — Mon, 30 Jun 2008 09:39:00 +0000

Today, girls and women can choose from a wide variety of menstrual protection products to suit their individual needs. Girls will value knowing what options are available to help them manage their periods.

MENSTRUAL PROTECTION products fall into two basic categories: those that are worn externally, outside the body, and those that are worn internally, in the vagina. Girls need to pay extra attention to PERSONAL HYGIENE once they begin menstruating.

Menstruation is a natural physical process. It is not a sickness. Our blood is not diseased and dirty. It is a harmless byproduct of a biological event.

The vagina itself is perfectly hygeinic - in fact it is constantly self-cleaning without any help from deodorants, douches or pills.

Technology offers sanitary pads, tampons or menstrual cups or caps to deal with the flow. The user has to decide what suits her best. Absorbent pads may be noticeable in form fitting clothes. They cause some soreness on the inner thighs.

Some women prefer tampon to external pads. A plug of absorbent cotton or gauze is inserted inside. But these should not be left unchanged beyond six hours. Some brands state that tampons left unchanged for more than 12-18 hours increases the possibility of toxic shock syndrome.

Your risk for toxic shock syndrome may be lessened by alternating between tampons and pads. For example, many women use tampons during the day and pads at night during their periods. Other methods for reducing your risk for toxic shock syndrome and other problems resulting from tampon use that are recommended by the Food and Drug Administration or FDA include:

- Always read and follow the directions for tampon insertion on the brand that you purchase.
- Learn which absorbency is right for your menstrual flow and choose the appropriate tampon absorbency.
- Change your tampon at least every 4 to 8 hours.
- Think about alternating pads with tampons.
- Don’t use tampons between periods.

- Know the sign and symptoms of Toxic Shock Syndrome (TSS):

According to the National Women's Health Information Center or NWHIC, if you experience any of the following 7 signs and symptoms of toxic shock syndrome during your period you should contact your health care provider immediately!

1. High fever that appears suddenly
2. Muscle aches
3. Diarrhea
4. Dizziness and/or fainting
5. Sunburn-like rash
6. Sore throat
7. Bloodshot eyes

The following tips can be helpful for girls as they begin to develop personal care habits:

Girls should gently cleanse the external genitalia with soap and water as part of their daily bathing to help eliminate odor.
Following each toilet use, girls should wipe the genitals from front to back to avoid the spread of bacteria from the anus to the vulva. They should wash their hands before and after using the bathroom and whenever changing menstrual protection.
Underwear should be changed daily. Some physicians recommend cotton panties or those with a cotton crotch because of cotton’s superior absorbency. If undergarments become soiled during menstruation, presoaking in cold water will help loosen stains.
Girls should change sanitary pads every three or four hours, or as often as needed, to feel comfortable and to prevent odor from forming. Odor develops when the menstrual flow leaves the body and comes in contact with air. Tampons should also be changed as needed - about every three to four hours or sooner - to avoid undergarment stains resulting from a tampon reaching its maximum absorption level. However, do not leave it in more than eight hours. Read the package insert for directions. Many girls use a pantiliner with a tampon. Also, girls should not forget to remove a tampon. A forgotten tampon may cause an odor or may lead to irritation or possible infection.
Girls should wrap pads and tampons in toilet paper and place them in the wastebasket or disposal container. Tampon applicators, unless they are biodegradable, should also be wrapped in tissue and thrown in the wastebasket.
Young girls should plan for their menstrual protection needs when away from home. Special purse cases for menstrual pads are available, and a supply of products can be stored conveniently in a school locker. Many girls carry a pad in their purses at all times. Using a light protection product, such as a pantiliner or mini-pad, can help prevent staining on days when the period is expected, when flow is light or when wearing tampons.
For many girls there is a thin, clear vaginal discharge that occurs up to a year before the first menstrual period. This discharge is very common and normal. This same discharge may continue up to 4 years after beginning their period. A pantiliner may be worn daily to protect underpants from this wetness.
Girls should be encouraged to ask for help and to discuss their personal care needs with a parent, teacher, physician, school nurse, or other adult.

Nutrition: Food for a Healthy Mind and Body

noreply@blogger.com (Girish Devapuram) — Fri, 27 Jun 2008 16:45:00 +0000

*Vitamin A: Helps maintain healthy eyes,skin,hair, mucous membranes.

Sources - Dark green leafy vegetables, yellow /orange fruits and vegetables, fish liver oils, carrots, spinach, milk, cheese, peaches, eggs, melon, apricot

RDI (Reference Daily Intake) - 800 RE for adult women; 1,000 RE for adult men.

*Vitamin B1: Helps maintain normal health of the heart, brain, nervous system and normal red blood cell levels.

Sources - Whole grains, wheat germ, nuts, legumes

RDI - Between 1.1 to 1.5 mg for adults

*Vitamin B2: Helps maintain normal health of the eyes, skin, nails and hair.

Sources - Avocado, milk and dairy products, green vegetables such as broccoli, turnip greens, aspargus, and spinach

RDI - Between 1.3 to 1.7 mg for adults

*Vitamin B3: Helps maintain normal health of the nervous system, circulatory system. Needed for protein and carbohydrate metabolism.

Sources - Almonds, peanuts, poultry, fish, whole and enriched grains, dried beans, and peas

RDI - Between 15 to 19 mg for adults

*Vitamin B5: Helps maintain normal health of the nervous system.

Sources - Avocado, whole grains, found in almost all foods

*Vitamin B6: Helps maintain normal health of the nervous system, brain and reproductive process.

Sources - Legumes, oatmeal, poultry, fish, eggs, and whole grains

RDI - Between 1.6 to 2.0 mg for adults

*Vitamin B12: Helps maintain blood cells healthy, nervous system, boosts the immune system, helps prevent heart disease.

Sources - Dairy products, poultry and eggs

RDI - 2 mcg for adults

*Vitamin C: Helps maintain a healthy immune system. Used in the production of collagen. Helps to maintain healthy bones, cartilage and teeth.

Sources - Citrus fruits, peppers, raw cabbage, pineapple, potatoes, parsley, tomato, green vegetables

RDI - 75 mg for women, 90 mg for men

*Vitamin D: Essential for growth and maintenance of strong bones.

Sources - Milk and milk products, eggs

*Vitamin E: An antioxidant that helps maintain the integrity of body cells. Maintains healthy circulation and muscle function, including the heart.

Sources - Corn, nuts, egg yolk, nuts, sunflower seeds, wheat germ, vegetable oils, wholegrain cereals, apples, carrots, celery

RDI - 15 mg alpha-tocopherol for adults

*Folic Acid: A form of folate, helps maintain cells grow and divide, reduces risk of certain birth defects,important for red blood cells and crucial in creating amino acids

Sources - Leafy green vegetables, legumes, asparagus, broccoli, cabbage, oranges, whole grains

RDI - 400 mcg for adults

*Calcium: Helps maintain strong healthy bones and teeth. Aids normal heart action. Assists normal health of the muscles and nervous system.

Sources - Dairy products, almonds, soy beans, egg yolk, calcium-fortified orange juice or soy milk, and green leafy vegetables such as broccoli, kale, and collards.

RDI - 1,000 mg for adults

*Iron: Helps in making hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells.

Sources - Whole grains: wheat, millet, oats; Pulses: soybeans, dried beans and peas, kidney beans; Vegetables: broccoli, spinach and other leafy vegetables; Dried fruits: almonds, prunes, raisins, and apricots

RDI - Between 10 to 12 mg for men and 12 to 15 mg for women

*Manganese: Helps maintain assists the normal health of the nervous system, normal co-ordination between the brain, nerves and muscles.

Sources - Sunflower seeds, coconuts, pecans, walnuts, almonds, corn, olives, whole grains, nuts, legumes (dried beans), vegetables, fruit, instant coffee, tea, and cocoa powder

*Magnesium: Helps maintain healthy muscles, arteries and bones. Assists the normal health and function of the heart, muscles and nervous system.

Sources - Almonds, cashews, soy beans, dark green leafy vegetables, milk, nuts, legumes (dried beans), bananas, wheat bran, whole grains

RDI - Between 280 to 300 mg for women, 350 to 400 mg for men.

*Monounsaturated fat: A nutrient that provides dietary energy without raising cholesterol levels.

Sources - Olive oil, canola oil, and peanut oil.

*Potassium: Assists the normal function of the nervous system, helps maintain correct acid/alkaline balance in blood and tissues.

Sources- All vegetables, citrus fruits, apricots, banana, potato, nuts, avocado, milk, meat and poultry

*Zinc: Helps maintain normal reproduction, healthy immune function, healthy skin.

Sources - Sunflower and pumpkin seeds, milk, dairy products, wheat germ, whole grains, ginger, oysters

RDI - Between 12 to 15 mg for women and 15 mg for men

Folic acid, calcium and iron are especially important to women and zinc for men.

Women's Health: Psychology of puberty

noreply@blogger.com (Girish Devapuram) — Tue, 24 Jun 2008 18:16:00 +0000

General

In the four to five years of puberty, a child's mentality will become that of a woman. The two are very different and whilst each has its own attractions, the journey between the two is not always easy. Too much emphasis, however, can be placed on hormones. The characteristic difference in adult and child mentality is the appreciation of freedom and choice. Small children positively relish being organised and herded, whereas adults need to feel that any decision to co-operate was freely made.

Relationships

Parents and other adults

During puberty, the developing feeling of independence and individuality creates potential conflict between the girl and her parents. The adolescent invariably rejects some of her parents' principles as she begins to think more deeply about the basis for them. Similarly, the parents find it hard to stop giving well-intentioned advice that is often misinterpreted as interference by the adolescent. In order to get through this very difficult time with the minimum of upset, it helps for both parent and adolescent to respect each other, listen to each other's views and try to avoid angry, confrontational scenes. It often helps for adolescents to remember that their friends are having similar experiences and moods and that all adults have been through puberty too. As the girl develops confidence in herself and her own abilities, the moodiness settles. This is a sign that her body has become used to being adult.

Boys

During puberty, having a boyfriend gradually becomes one of the foremost necessities of existence. Underlying this change is a sexual awakening and appreciation of the attractiveness of boys. At first this takes the form of dreams and fantasies, usually for unobtainable boys and men, such as film or pop stars. Later this becomes a desire to touch and be touched physically. Such touching does not have to lead to sex. This is not just because of the danger of pregnancy or catching AIDS or other infectious diseases, although these are very real risks indeed. It is also because sex provokes very strong emotions and establishes a deep psychological bond which, if broken, will cause pain and disturbance of emotions.

Fitness: Weight Loss

noreply@blogger.com (Girish Devapuram) — Tue, 24 Jun 2008 02:12:00 +0000

People who have weight loss, specifically fat loss, as a goal can be split into two general groups;

those who are normal weight but want to lose body fat for aesthetic reasons and
those who are overweight or obese, that is, have a Body Mass Index (BMI) greater than 25 or 30, respectively.

The following are general principles to be considered when a person embarks on a weight loss regimen.

The ability to achieve and maintain minimal body fat is largely genetic. Some individuals are able to do so while maintaining health and performance. Others experience health and performance problems.
Whether people can gain muscle (lean body mass - LBM) and lose body fat simultaneously depends primarily on their level of training. Previously untrained people can both lose body fat and gain lean body mass as a result of caloric restriction and training: however, it is unlikely that trained persons who already possess a relatively low percentage of body fat can achieve body mass reduction without losing some lean body mass.
An average of 1 to 2 pounds (about 0.5 to 1.0 kilograms) per week represents a daily caloric deficit of approximately 500 to 1,000 kcal. Faster rates of weight loss can lead to dehydration and vitamin and mineral status. Substantial weight loss by caloric restriction will result in loss of marked amounts of lean body mass.
Fat loss rates vary depending on body size. The rate of loss of 1% total body weight per week is a common guideline. For example: Losing at a rate of 1%, a 110 - pound (50 - kilogram) person would strive for about a 1 - pound (0.45 - kilogram) weight loss per week, while a 331 - pound (150 - kilogram) person would aim to lose about 3 pounds (1.5 - kilograms) per week.
The diet should be composed of food low in "Energy density" (refers to the calories per weight or volume of food. eg: Broth - based soup, salad greens, vegetables and fruits. (This can help control hunger and lower caloric intake).
The diet should be nutritionally balanced and should provide a variety of foods.

Low Cal Recipe: Fruit and Vegetable Raita

noreply@blogger.com (Girish Devapuram) — Sat, 21 Jun 2008 16:34:00 +0000

Preparation time: 10 minutes
- No cooking
- Serves - 7

Ingredients:

1 teacup fresh curds
1 teacup chopped apples
1 chopped cucumber
½ teacup chopped raw cabbage
1 teaspoon sugar
1 chopped green chili
2 tablespoons cut grapes
Salt to taste

How to?

1. Beat the curds

2. Mix the remaining ingredients

Put in the refrigerator to cool.

* Serve cold

Health Information: A dish with the goodness of fresh curds combined with vitamins and mineral rich fruits and vegetables.

Per Serving: Calories: 27

Protein: 1g

Carbohydrates: 6g

Serves: 8

"To get rich never risk your health"

Women's Health: Menstruation (periods, menses, 'the curse')

noreply@blogger.com (Girish Devapuram) — Thu, 19 Jun 2008 17:36:00 +0000

Starting to have periods is probably the most important event of puberty for girls. It is certainly the most identifiable landmark of puberty and periods usually start anywhere between the ages of ten and 16. The average age these days is 13. The age of starting periods (menarche) depends to a small extent on race and genetics and to a much larger extent on body fat and nutrition. The 'Menarche' (the first menstrual period, or first menstrual bleeding in the females of human beings.) usually occurs about two and a half years after the appearance of breast buds and pubic hair and as the growth spurt is slowing. The menarche tends to occur when the body weight is between 42 and 52 kg and when roughly 17 % of this weight is fat. Therefore, very thin girls such as athletes, ballet dancers and malnourished girls tend to have a much later menarche.

At period time, the lining of the womb, along with some blood, is shed through the vagina. This loss usually appears like red or brown blood at the vulva. Fortunately, periods are usually either entirely pain-free or cause a mild, low, crampy discomfort. They usually last from between two and seven days and come on average every 28 days, although a range of 20 to 35 days is perfectly normal.

Periods occur in response to the hormones coming from the ovary. As the ovary starts to become active and produce eggs (ovulation), the main female hormone (oestrogen) increases in the bloodstream and stimulates the growth of the lining of the womb. After the period, the levels of oestrogen in the blood increase up to the time of ovulation and fall off after ovulation. As they decrease, the lining of the womb responds by being shed. If the egg is fertilised, then the oestrogen level does not fall and the period does not start. The first few periods may be irregular and heavy as ovulation is a bit haphazard to start with. Periods usually become regular within two years of the menarche as ovulation becomes properly established. Ovulation tends to occur two weeks before the period starts (i.e. midway between periods if these occur monthly). Many girls notice a watery vaginal discharge at the time of ovulation. This is entirely normal.

Menstrual blood, although clean, may develop an unpleasant smell. It can be absorbed completely by either sanitary towels or tampons. Towels usually have a sticky back to hold them firmly in place, lining the pants. Towels soak up the blood as it leaves the body. Tampons are inserted into the vagina and cannot be felt once correctly positioned. They have the advantage of allowing girls to go swimming and bathing during periods. Towels and tampons should be changed at least every six hours. Do not forget to remove the tampon when the period has finished.

Fitness: The Attractive Body

noreply@blogger.com (Girish Devapuram) — Tue, 17 Jun 2008 10:23:00 +0000

Every year after the age of 25, the average American gains one pound of body weight yet loses one third to one half pound of muscle. Consequently, our resting metabolism decreases approximately 2% to 5% every decade after 25 years of age. Proper exercise and sound eating habits can reverse this process and restore the appearance of our figure or physique. But, what constitutes a beautiful or aesthetically attractive body?

Bodily beauty has been described as the average of everyone. In other words, if everybody's visual traits were reduced to numbers and the average of the numbers where converted back to a human figure, this average of the human image would constitute ideal beauty.

According to evolutionary psychology, the attraction to bodily characteristics is said to be biologically innate. Early humans were attracted to particular physical traits in the opposite sex; an attractive individual was, and still is, perceived by having traits conducive to optimal procreation. The classic female figure suggests fertility.

* For women, fuller breasts and hips 1/3 wider than the waist, or a waist-to-hip ratio of 0.7 is considered the ideal. A smaller waist suggests youth and greater fertility. Similarly, the early male physique implied protector and provider.

* For men, a more muscular physique with wider shoulders and a waist to hip ratio of 0.9 is considered more attractive. A larger waist would signal ill health and, thus, bad genes. We have inherited the physical and psychological characteristics of the winners of this evolutionary beauty contest.

It seems, though, that beauty is also defined by cultural constructs that continue to change throughout time. Ideal beauty also varies in different societies around the world. Western culture at this time has embraced the fashion model as an exemplar - greatly because we are constantly inundated with these images which are, ironically, far from the norm. We find beauty in physical traits we see often, particularly those images portrayed in the media. However, those images are often unrealistic for us to acheive ourselves. Just looking at a fashion magazine tends to leave women less satisfied with their weight and size . In fact, people with eating disorders are much more likely to report being influenced by unrealistic body images in the media Interestingly, due to various editing and imaging techniques, not even models or actors are as attractive as their own image.

Variations in body shape are dictated by differences in the size, shape, and proportion of muscle, fat, and bone. The distribution of body fat has more variation in its shape and size than does muscle. A greater than normal fat content can increase the likelihood one's body shape will vary from the norm. Certainly there are those who can maintain an attractive body at a higher-than-normal body fat. Their genetics for fat distribution allows them to maintain normal shape and proportions despite their higher body fat.

Visual aesthetics involve the compliments of lines, shapes, and proportion. The irregular lines and shapes of an unfit body results in its less-than-ideal beauty and aesthetics. The combination of muscle building and fat loss can restore bodily aesthetics and beauty.

In today's sedentary society, many individuals have significantly less muscle mass and more fat than what they had when they were younger. Likewise most of us probably have less muscle and more fat than what we would of had if we would have lived hundreds of years ago, performing daily manual labor. Exercise and sound dietary modifications can restore more normalized proportions, curved segments, posture, and lines associated with an attractive body.

"Man tries to exaggerate what nature has given him,"

- Charles Darwin

Low Cal Recipe: Rice and Moong Dal Idli

noreply@blogger.com (Girish Devapuram) — Sun, 15 Jun 2008 09:53:00 +0000

Preparation Time: 20 minutes
Cooking Time: 30 minutes
Serves: 8

Ingredients
- 1/2 teacup rice
- 1/2 teacup moong dal
- 1/4 teaspoon fenugreek (methi) seeds (optional)
- A pinch soda bi-carb
- Salt to taste

How to ?

Soak the rice, dal and fenugreek seeds in water for 5 to 6 hours
Grind the soaked ingredients in a mixer and leave the batter aside for at least 8 hours or preferably overnight
Thereafter, add the soda bi-carb and salt and pour a little mixture into the cavities of a small idli maker
Steam in a cooker for a few minutes. Repeat for the remaining mixture

*Serve hot with chutney

Health Information: This novel combination gives idlis having a different flavour and a high protein content.

Per Serving: Calories: 66
Protein: 3g
Carbohydrates: 13g
Fat: 0.4g

Women's Health: Normal Puberty

noreply@blogger.com (Girish Devapuram) — Sat, 14 Jun 2008 16:46:00 +0000

'Am I normal?'

There is a wide range of ages in which the normal changes of puberty begin. There is no exact order for the development to unfold. Far from being reassuring, this variability only seems to highlight to some girls their own sense of abnormality. The message here is that for the vast majority of girls, the sequence and timing of these changes are normal.

The six important bodily changes that occur in puberty are:

development of breasts,
growth of pubic hair,
growth of underarm hair,
development of external sex organs,
growth in height,
menstruation.

Height, weight and shape

Children between the ages of four and puberty tend to grow in height at a fairly constant rate of about five centimetres per year. Somewhere around the age of ten and a half, girls suddenly begin to grow at six - 12 cm per year for about two years. This is called the growth spurt. Thereafter, growth rapidly falls off to only one to two centimetres a year by the age of 15 and, shortly after that, to almost nothing. During this time proportions change:

hips widen to help future childbirth,
waists slim as fat moves from the tummy to the hips and thighs,
buttocks become more prominent,
legs lengthen in proportion to the rest of the body.

The growth spurt includes muscle development. As boys have their growth spurt two years later, this is a time for girls to assert their supremacy! Early 'spurters' tend to worry that they will be too tall. In fact, their growth stops earlier, so late 'spurters' may have caught up by the age of 16. Faces also alter, with the nose and jaw becoming more prominent. There is also some deepening of the voice, although not as marked in girls as it is in boys.

Ergonomics: Repetitive strain injury (RSI)

noreply@blogger.com (Girish Devapuram) — Fri, 13 Jun 2008 04:49:00 +0000

'RSI' is a general term for disorders that occur from prolonged, repetitious use of the hands which results in pain, burning, swelling, tingling, numbness, loss of dexterity and weakness. Other synonyms for RSI include: Cumulative Trauma Disorder (CTD), Occupational Overuse Syndrome (OOS) and Repetitive Motion Syndrome (RMS).

The more specific disorders are Carpal Tunnel Syndrome (CTS), Tendonitis, Tenosynovitis and a host of others.
Of course CTS is the most common malady brought on by repetitive hand motion.

Who is at risk?

The majority of RSIs are related to computer use, though other repetitive work tasks, such as pipetting and heavy lifting, as well as hand-intensive sports and hobbies such as knitting or playing a musical instrument, can cause or aggravate an RSI. Working at a computer puts you at risk for an RSI because part of your body is held in a static posture while other parts move incessantly. Both static postures and constant activity can cause first microscopic and then macroscopic damage to biologic tissues. If allowed to progress, an RSI can develop into a permanent disability.

Any combination of the following factors can lead to an RSI:

Repetition: The repetition of small, rapid movements, such as keying or mousing, for long concentrated hours.
Static posture: Holding the same position, especially an uncomfortable or awkward posture, for a long period of time.
Improper workstation setup: A workstation (table, chair) that cannot be adjusted to position you properly and comfortably at your computer or other work activity.
Force: Using excessive force to complete tasks.
Insufficient rest time: Intensive hours of working with too few rest breaks to allow your body to recover from an activity.

Warning signs

RSI conditions have many varied symptoms. The following may indicate the onset of an RSI.

Recurring pain (myalgia) or soreness in neck, shoulders, upper back, wrists or hands.
Tingling, numbness, coldness or loss of sensation.
Loss of grip strength, lack of endurance, weakness.
Muscles in the arms and shoulders feel hard and wiry when palpated.
Pain or numbness while lying in bed. Often early stage RSI sufferers mistakenly think they are lying on their arms in an awkward position cutting off circulation.

Symptoms may be caused by apparently unrelated areas — for example hand numbness may be caused by a nerve being pinched near the shoulder. In the initial stages of RSI, an area may be in quite bad condition but not feel painful unless it is massaged, or weak unless a long endurance exercise is performed. Therefore all areas of the upper body are considered when evaluating an RSI condition.

Physiotherapy: Identifying Back Pain

noreply@blogger.com (Girish Devapuram) — Wed, 11 Jun 2008 17:57:00 +0000

The spine is one of the most important parts of your body. Without it, you could not keep yourself upright or even stand up. It gives your body structure and support. It allows you to move about freely and to bend with flexibility. The spine is also designed to protect your spinal cord. The spinal cord is a column of nerves that connects your brain with the rest of your body, allowing you to control your movements. Without a spinal cord, you could not move any part of your body, and your organs could not function. This is why keeping your spine healthy is vital if you want to live an active life.

'Low back pain' is second only to the common cold as a cause of lost days at work. It is also one of the most common reasons to visit a doctor's office or a hospital's emergency department.

Acute and chronic back pain

Back pain, whether it's lower back pain or pain in other parts of the back, can affect anyone at any age, although people are most likely to get it between the ages of 35 and 55.

If the pain lasts for less than three months, it's called acute back pain. Acute refers to how long it's lasted for rather than how severe it is. If the problem goes on for longer, it's known as chronic back pain.

Types of Back Pain

The most common types of back pain are:

Lumbar pain:

Lumbar, or lower back pain, is typically located at and above the waist in the middle of the back or spine. The pain can be directly linked to prolonged stretches or sitting, standing, or lifting.

Sciatica:

Sciatica refers to sharp, stabbing pain that starts in the buttock and travels down the leg. It can often include numbness, "pins and needles", and/or even weakness of the leg. Sciatica is one of the most common forms of pain caused by compression of the spinal nerves, and the leg pain often feels much worse than the back pain. Sciatica is actually a symptom and not a diagnosis. While the most common cause of sciatica is a herniated (or "slipped") disc, many other conditions can cause this type of pain.

Other causes of back pain

In rare cases, there may be a more serious underlying cause of back pain, such as an problem with the spine, an infection or collapse of the vertebrae, tuberculosis or cancer.

These are more likely to be the case if your back pain starts gradually, gets worse over time and seems unrelated to your level of activity.

When to see a doctor about back pain

Most simple back pain only lasts a few days and gets better on its own. You should see a doctor as soon as possible if, as well as back pain, you have:

fever
redness or swelling on your back
pain down your legs and below your knees
numbness or weakness in one or both legs or around your anus
loss of bladder or bowel control

You should also see your doctor about back pain if:

pain is the result of an injury
pain lasts for more than a few days in someone aged under 20 or over 55
you have had cancer in any part of your body
you have HIV/AIDS
you have been prescribed steroid medicines for more than a few months

Geriatrics: Aging changes in the Kidneys

noreply@blogger.com (Girish Devapuram) — Tue, 10 Jun 2008 18:07:00 +0000

The main function of the kidney is to “filter” blood in order to excrete the unwanted waste products in urine and maintain the body’s fluid and electrolytes composition at constant levels (this is important for many body processes).

The kidneys are part of the urinary system, which also includes the ureters and the bladder. Bladder control can be affected by muscle changes and changes in the reproductive system.

AGING CHANGES

As the kidneys age, the number of filtering units (nephrons) is reduced. Nephrons filter waste material from the blood. The overall amount of kidney tissue also decreases. The blood vessels supplying the kidney can become hardened, and the kidneys filter blood more slowly.

The bladder wall changes with age. The elastic tissue becomes tough, and the bladder becomes less stretchy. Muscles weaken, and the bladder may not empty completely when urinating.

In men, the urethra may become blocked by an enlarged prostate gland. In women, weakened muscles can allow the bladder or vagina to fall out of position (prolapse), which can block the urethra.

EFFECTS OF CHANGES

Under usual conditions, kidney function remains normal in an aging person, although sometimes they function more slowly than the kidneys of a younger person.

However, decreased efficiency occurs when the kidneys are under an increased workload. Illness, medications, and other conditions can increase kidney workload.

The changes in the kidneys may affect an elderly person's ability to concentrate urine and hold onto water. The response to changes in fluids and electrolytes taken in is slowed.
Dehydration occurs more readily because older people frequently have less of a sense of thirst.

Dehydration can also be aggravated if an older person reduces fluid intake in an attempt to reduce bladder control problems (urinary incontinence).

COMMON PROBLEMS

Aging increases the risk for urinary disorders including acute kidney failure and chronic kidney failure. Bladder infections and other urinary tract infections are more common in the elderly. In part, this is related to incomplete emptying. It is also related to changes in the chemical balance of the urinary membranes.

Urinary retention (inability to completely drain the bladder, which can back up into the kidneys and damage them) is more common in the elderly. Many older people experience problems with bladder control (urinary incontinence).

Urinary system cancers are more common in the elderly, especially prostate cancer (men) and bladder cancer.

In both men and women, urinary changes are closely related to changes in the reproductive system. For example, men may experience problems because of an enlarged prostate (benign prostatic hypertrophy). Women may experience vaginal infections (vaginitis) and subsequent bladder infections.

"Never hurry. Take plenty of exercise. Always be cheerful.

Take all the sleep you need. You may expect to be well."

Nutrition: How much water do you need?

noreply@blogger.com (Girish Devapuram) — Mon, 09 Jun 2008 09:41:00 +0000

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

Replacement approach: The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.

Dietary recommendations: The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Health benefits of water :

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration - as little as a 1 percent to 2 percent loss of your body weight - can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old.

Signs and symptoms of dehydration include:
- Excessive thirst
- Fatigue
- Headache
- Dry mouth
- Little or no urination
- Muscle weakness
- Dizziness
- Lightheadedness

Low Calorie Drink: Health Drink

noreply@blogger.com (Girish Devapuram) — Sun, 08 Jun 2008 09:44:00 +0000

Preparation time: A few minutes

*No cooking

*Makes 2 glasses

Ingredients:

2 tomatoes
1 Carrot
Segments of 1 orange
A few drops lemon juice
1 teaspoon sugar
Salt and pepper to taste Crushed ice to serve

How to?

Cut the tomatoes and carrots into big pieces.
Add the orange segments, lemon juice, sugar and ½ teacup of water and blend in a liquidizer. Strain.
Add salt and pepper.

*Serve cold with crushed ice.

Health Information: This drink is good for the eyes. Its high fibre content also helps to maintain good intestinal movement.

Per Glass: Calories 69

* Protein - 2g

* Carbohydrates - 16g

* Fat - 1g

Fitness: The FITT Principle - A beginner's guide

noreply@blogger.com (Girish Devapuram) — Sat, 07 Jun 2008 16:08:00 +0000

Many people often ask me what the “best” method for achieving workoutgoals should be. Since there are MANY ways of working out, different goals, different body types, different schedules, and different interests, the answer to that question would vary drastically from person to person. So, I want to share with you a principle that should help you to answer that question for yourself and to help you design your own workout program.

It is called the FITT principle.

“The FITT Principle applies to any type of resistance training, whether it is for limit strength, speed-strength, anaerobic strength or aerobic strength. It is especially suited to 'beginners’ efforts because it spells out exactly what they should do to get started. Applying the FITT Principle will ensure that your training is reasonably effective.”

Frequency : How often should you exercise each week? Twice for maintenance, 3 times for beginners, 5 times for serious fitness enthusiasts and up to 14 or more times for elite athletes.

Intensity : How hard should you exercise: If training 2 or 3 times weekly, train with high intensity; if training 5 or more times weekly, you should split your workouts between certain muscle groups, vary the exercises performed, vary the amount of weight/reps between sessions, and make sure you have enough rest between workouts to prevent overtraining.

Time : How long should you exercise each session?

For weight training, 45 minutes to 1 hour is usually sufficient, but it depends on what your goals are.

For cardio workouts, usually 30 to 45 minutes is sufficient, but the heart rate needs to remain within the training zone to have any benefit. To find your training zone, use this formula: Subtract your age from 220. Your exercise heart rate needs to be between 65% and 85% of whatever that number is. To find your exercise heart rate, periodically check your pulse for 6 seconds, and then add a 0 to the end of that number. That will tell you what your exercise heart rate is. If it’s below 65%, then you need to pick up the pace. If it’s above 85%, then you need to take it down a little.

Type : What exercises should you do? Beginners training 2 or 3 times weekly should choose an array of exercises and exercise methods to reverse the processes of disuse in all major muscle groups and bodily systems; Athletes do likewise, but only during their off-season. Pre- and In-season training must be highly specific to the tasks/skills of their respective sports.

Fitness: The Complete Guide, p. 6.12)

Women's Health: What is Puberty?

noreply@blogger.com (Girish Devapuram) — Thu, 05 Jun 2008 12:46:00 +0000

Apart from the first year of your lives the most growing that you do happens during puberty. All of a sudden, most of you seem to be growing out of clothes and shoes at an alarming rate as you go into a full-on growth spurt (a period of rapid growth usually encountered around puberty ).

Do your feet and hands seem to be in different places all the time?
Have you turned into an eating machine?
Do you get weird pains in strange places?
Do your moods change from one minute to the next?
Do your hair and skin get greasy?
Does your body seem to be doing its own thing?
Is your mind working overtime trying to deal with all the changes?

Do not panic!

Everyone goes through this stage, even your parents did! (In the distant olden days of course.)

So what is puberty?

The span of time between childhood and adolescence in which the body undergoes biological changes that effect both male and female physical and emotional development.

Two parts of the brain called the hypothalamus and the pituitary gland start making a lot more of some hormones including growth hormone, LH (lute-in-ising hormone) and FSH (follicle stimulating hormone). These hormones act on other parts of your body to make the changes happen.

Both boys and girls have these hormones but they act on different parts of their bodies.

Hormones are chemicals that are made by one part of your body (a gland) to act on a different part, such as bones. For example a gland in your brain makes growth hormone, and it works by making your leg, foot and arm bones grow longer. You have many hormones that travel around in your bloodstream doing different jobs.

For boys:
the LH and FSH work on their testes and adrenal glands (glands next to the kidneys) to make androgens (sex hormones) such as testosterone. They also work on the testes so that they start to make sperm.

For girls:
these hormones work on their ovaries (where all the eggs that they might ever use have been stored since before they were born), as well as on their adrenal glands, so that they make more of the female sex hormones such as oestrogen and progesterone

Both boys and girls have some of all of these hormones but boys have more androgens and girls have more oestrogens, and the different levels of these hormones make the differences in their bodies.

It is the action of these hormones getting your body ready for adult life that we call " Puberty".

Physiotherapy: Back structure and how the back functions

noreply@blogger.com (Girish Devapuram) — Tue, 03 Jun 2008 12:32:00 +0000

Basically, the back serves to:

Support the body. Therefore, it must be solid.
Allow movement. Therefore, it should be flexible.
Contribute to maintaining a stable center of gravity at rest and, especially, when in motion.
Protect the spinal cord with a bony encasement.
The back must be solid in order to support the body. It is composed of very sturdy bones and powerful muscles.

The spine must be flexible to allow for movement. This is why it is not composed of one solid bone, but 33 separate vertebrae, which are set one on top of the other and connected by a system of muscles and ligaments.

In order to maintain a stable center of gravity, back muscles should be strong so they may act as a counterweight and able to contract in order to compensate for body movements.

"The higher your energy level, the more efficient your body,"

Geriatrics: Aging changes in Immune System

noreply@blogger.com (Girish Devapuram) — Mon, 02 Jun 2008 18:18:00 +0000

The Immune system protects against diseases. It seeks out and destroys viruses, bacteria, fungi, and cancerous cells before they can damage the body. It learns to tell the difference between "self" tissue and "non-self" particles. If you strengthen the immune system you enhance your protection against those diseases. The thymus, one of the organs of the immune system, is the site where certain immune cells called T lymphocytes or T cells mature. The thymus begins to shrink (atrophy) after adolescence.

The immune system changes throughout life. At birth, specific immunity is not fully developed. However, newborns have some antibodies, which crossed the placenta from the mother during pregnancy. These antibodies protect newborns against infections until their own immune system fully develops. Breastfed newborns also receive antibodies from the mother in the breast milk.

Common Problems:

Increased infection risk
Decreased ability to fight diseases
Slowed wound healing
Autoimmune disorders
Cancer

Maintaining good health involves the following:

Exercise
A well-balanced diet
No smoking
Limited alcohol use -- moderate drinking seems to have some health benefits, but excessive drinking can cause serious damage
Safety measures to avoid falls and other injuries

Low Cal Recipe: Carrot Soup

noreply@blogger.com (Girish Devapuram) — Sun, 01 Jun 2008 10:06:00 +0000

Preparation time: 5 minutes

* Cooking time: 15 minutes

*Quantity: Makes 5 cups

Ingredients:

- 400 grams carrots
- 1 onion
- 1 tablespoon moong dal
- 1 teacup skim milk Salt and pepper to paste

How To ?

Cut the carrots and onion into big pieces
Add 3 teacups of water and the moong dal and cook in a pressure cooker
When cooked, blend in a liquidizer and strain
Heat the milk and add to the soup. Mix well
Add salt and pepper and boil for 1 minutes

* Serve Hot.......................

Health Information: Carrots have a large amount of carotene which helps to form Vitamin A. The soup is enriched with milk and dal to increase the protein value.

Per Serving: Calories 60

* Protein 3g

* Carbohydrates 12g

* Fat 0.3g

Nutrition: Food Portions - How Much Is Enough?

noreply@blogger.com (Girish Devapuram) — Sat, 31 May 2008 11:23:00 +0000

Have you noticed that the size of muffins, candy bars, and soft drinks has grown over the years? How about portions of restaurant foods like pasta dishes, steaks, and french fries?

As food portion sizes grow, people tend to eat more than they need to stay healthy.

Managing weight involves more than just choosing a healthy variety of foods. It also calls for recognizing and controlling how much and how often you eat.

These tips show you how to use serving sizes to help you eat just enough for you.

1 teaspoon (5 ml)
- about the size of the top half of your thumb

1 ounce (28 g)
- approximately inch cube of cheese
- volume of four stacked dice
- slice of cheese is about the size of a 3 1/2 inch computer disk
- chunk of cheese is about as thick as 2 dominoes
- 1 handful (palm) of nuts
2 ounces (57 g)
- 1 small chicken leg or thigh
- 1/2 cup of cottage cheese or tuna
3 ounces (85 g)
- serving of meat is about the size of a deck of playing cards (3 exchanges)
- 1/2 of whole chicken breast
- 1 medium pork chop
- 1 small hamburger
- unbreaded fish fillet
1/2 cup (118 ml)
- fruit or vegetables can fit in the palm of your hand
- about the volume of a tennis ball
1 cup (236 ml)
- about the size of a woman's fist
- breakfast cereal goes halfway up the side of a standard cereal bowl
- broccoli is about the size of a light bulb
1 medium apple = A tennis ball

Remember...

The amount of calories you eat affects your weight and health. In addition to selecting a healthful variety of foods, look at the size of the portions you eat. Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.

Fitness: Recommendations for Resistance Training Exercise

noreply@blogger.com (Girish Devapuram) — Fri, 30 May 2008 09:47:00 +0000

Perform a minimum of 8 to 10 exercises that train the major muscle groups
-Workouts should not be too long.
-Programs longer than one hour are associated with higher dropout rates.
Perform one set of 8 to 12 repetitions to the point of volitional fatigue
-More sets may elicit slightly greater strength gains but additional improvement is relatively small
Perform one set of 8 to 12 repetitions to the point of volitional fatigue
-More sets may elicit slightly greater strength gains but additional improvement is relatively small
Perform exercises at least 2 days per week
-More frequent training may elicit slightly greater strength gains but additional improvement is relatively small
Adhere as closely to the specific exercise techniques
Perform exercises through a full range of motion
-Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
Perform exercises in a controlled manner
Maintain a normal breathing pattern
If possible, exercise with a training partner
-Partners can provide feedback, assistance, and motivation

"American College of Sports Medicine Recommendations and Position Stand"

Ergonomics - Musculoskeletal disorders

noreply@blogger.com (Girish Devapuram) — Thu, 29 May 2008 10:54:00 +0000

Musculoskeletal disorders (MSDs) can affect the body's muscles, joints, tendons, ligaments and nerves. Most-work related MSDs develop over time and are caused either by the work itself or by the employees' working environment. They can also result from fractures sustained in an accident. Typically, MSDs affect the back, neck, shoulders and upper limbs; less often they affect the lower limbs.

Health problems range from discomfort, minor aches and pains, to more serious medical conditions requiring time off work and even medical treatment. In more chronic cases, treatment and recovery are often unsatisfactory - the result could be permanent disability and loss of employment.

Musculoskeletal Disorders: Signs and Symptoms

Numbness or a burning sensation in the hand
Reduced grip strength in the hand
Swelling or stiffness in the joints
Pain in wrists, forearms, elbows, neck, or back followed by discomfort
Reduced range of motion in the shoulder, neck, or back
Dry, itchy, or sore eyes
Blurred or double vision
Aching or tingling
Cramping
Loss of color in affected regions
Weakness
Tension stress headaches and related ailments

"When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied"

- Herophilus

Physiotherapy: Pain - What is It?

noreply@blogger.com (Girish Devapuram) — Wed, 28 May 2008 13:15:00 +0000

Pain is a sensation that hurts. It may cause discomfort, distress or agony. It may be steady or throbbing. It may be stabbing, aching, or pinching. However you feel pain, only you can describe it or define it. Because pain is so individual, your pain cannot be “checked out” by anyone else. Pain may be acute or chronic. Acute pain is severe and lasts a relatively short time. It is usually a signal that body tissue is being injured in some way, and the pain generally disappears when the injury heals. Chronic pain may range from mild to severe, and it is present to some degree for long periods of time.

What Do I Tell Those Caring For Me About My Pain?

If you are feeling pain, you need to be able to describe it to those who are trained to help you. Some people find pain very hard to explain. Try to use words that will help others understand what you are feeling. Your doctor and others who are caring for you need to know:

-Where do you feel your pain?
-When did it begin?
-What does it feel like? Sharp? Dull? Throbbing? Steady?
-How bad is it?
-Does it prevent you from doing your daily activities? Which ones?
-What relieves your pain?
-What makes it worse?
-What have you tried for pain relief? What helped? What did not help?
-What have you done in the past to relieve other kinds of pain?
-Is your pain constant? If not, how many times a day (or week) does it occur?
-How long does it last each time?

Pain has different effects on different people. Be sure that those who are caring for you know about the effects. Don’t hesitate to talk about your pain to those who can help you. You have a right to the best pain control you can get. Relieving your pain means you can continue to do the everyday things that are important to you. Remember, only you know what you are feeling.

http://www.hospicenet.org

Pain is no evil unless it conquers us.

-George Eliot.