We wish all our readers A Happy New Year 2012
"Rejuvenate" - Your online health and beauty magazine from Dr. Kurien's Effective Living Clinic
Friday, December 30, 2011
Five Ways to Say No to Alcohol during New Year eve
It can be difficult to say no to alcohol for anyone, but it is especially difficult for those who are quitting or cutting down on alcohol. You can avoid places where drinks are served, but eventually, you will be offered a drink by someone you don't want to explain your alcohol problem to. The best ways to say no are casual, polite responses to an offer, which provide an excuse that can't be argued with. Here are my five top phrases for refusing alcohol.
1. I'm Driving
This is the ultimate excuse. Some people who are quitting alcohol volunteer to be the designated driver for precisely this reason -- they want to spend time with friends, but don't want to drink. This response is also great role modelling for others, and adds to the climate of acceptability of staying sober behind the wheel. Anyone who pressurizes you to drink after you giving this response isn't worth listening to.
2. No Thanks, I've Just Finished One
What I like about this response is that is so lacking in value judgements about drinking that no-one can accuse you of being uptight or preachy. How you feel after a drink is an individual matter, and if you don't want another drink instantly, all it implies is good personal boundaries around your own comfort. It also shows you are not a compulsive drinker, and sets the tone for others to pace their drinking too. Yet the implication is that you might have had a drink if you felt like one, so this works well for the type of people who tease and berate those in recovery -- the kind of companions you may not want as friends, but are sometimes unavoidable in a social situation.
3. I've Had My Limit For Tonight
This is the best response if you regularly drink with the same people, want to control your drinking, and have set a limit based on your blood alcohol concentration. Others will learn over time that you will drink only a certain number of drinks within a certain amount of time, so they can enjoy sharing a drink with you within those limits. Controlled drinking is a goal for many people with alcohol problems.
4. I Want to Keep a Clear Head
Variations on this response are, "No thanks, I've got work tomorrow," "No thanks, I've got an early start in the morning," or "No thanks, I don't want a hangover." This is a great way of letting people know that alcohol does not rule your life, nor will you let it interfere with your day to day functioning. Keeping a clear head may not be important to all drinkers, but it should be to you.
5. I Don't Drink
This response take the most courage, and is the most subject to demands for an explanation. You may have to put up with being asked if you have a drink problem, you may have your masculinity or sense of fun challenged, or you may be informed that, "You can have one drink." But it is the all-round best response for anyone who is serious about recovery from alcoholism, or who wants to put an end to the nonsense of peer pressure to drink alcohol.
6 Ways to look and feel younger!
Those who think that women are most petrified of gaining weight, here's some news! Her deepest fears are age related! Though ageing is inevitable, who says one cannot counter it. We help you slow the ageing process with these simple tips:
Save your skin
As you age, the first most obvious sign is the appearance of wrinkles. With age and improper beauty regime, our skin gets dry and rough which leads to wrinkles. One of the noticeable signs of ageing is the visibility of thin lines around our eyes, which are called crow's feet.
To add to the misery, there can be sun damage in the form of discolouration. So follow the 3-step beauty routine of scrubbing, toning, moisturizing and later slathering on plenty of sunscreen. And if wrinkles are bothering you a bit too much, botox isn't a bad option either. Olive oil also works wonders in banishing wrinkles.
Check your weight and exercise
To beat age related weight gain, experts say one must aim for at least 30 minutes of moderate activity a day. The form could be anything - yoga, aerobics, swimming, pilates, etc. Leena Mogre, fitness expert, says, "As you cross 30, a good mix of exercise is important. If you feel that your gut is expanding and your chest is softening, it's probably because you're not lifting weights."
The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy. Do not forget facial exercises to firm your facial muscles.
Plan a plant based diet
Your diet should have a good mix of green vegetables, fruits, whole grains and beans. "You should try to choose foods that represent a rainbow of colours, such as spinach, corn, tomatoes, bell pepper, strawberries, blueberry and grapes. Your food plate should have 75 per cent plant based food and rest should be lower fat sources of protein such as eggs, fish or meat. This diet helps you fight evils of ageing such as osteoporosis, diabetes and heart disease," says dietician Aishwarya Rajan.
Stress on calcium
Getting enough calcium as well as vitamin D help prevent osteoporosis which is the leading cause of bone fractures in women. Especially if you have crossed the age of 50, a daily dose of 1200 mg of calcium is necessary. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk, orange juice, and fish with edible bones (like canned salmon or sardines). You can talk to your doctor to know if you need additional supplements.
Drink in moderation
Recent reports show that drinking moderate amounts of alcohol can protect against heart disease. Consuming alcoholic beverages can interfere with the effectiveness of certain medications. It also may increase the risk for some cancers. If you decide to drink, limit alcoholic beverages to not more than one drink a day.
Sleep enough
Sleep is vital to the proper functioning of our body. While some of us may sleep for barely 5-6 hours at night, others maybe sound asleep for as much as 9-10 hours. But the average amount of sleep required is 7-8 hours. Instead of battling sleep in the daytime, take short power naps of 10-15 minutes as they too will make you feel rested.
Save your skin
As you age, the first most obvious sign is the appearance of wrinkles. With age and improper beauty regime, our skin gets dry and rough which leads to wrinkles. One of the noticeable signs of ageing is the visibility of thin lines around our eyes, which are called crow's feet.
To add to the misery, there can be sun damage in the form of discolouration. So follow the 3-step beauty routine of scrubbing, toning, moisturizing and later slathering on plenty of sunscreen. And if wrinkles are bothering you a bit too much, botox isn't a bad option either. Olive oil also works wonders in banishing wrinkles.
Check your weight and exercise
To beat age related weight gain, experts say one must aim for at least 30 minutes of moderate activity a day. The form could be anything - yoga, aerobics, swimming, pilates, etc. Leena Mogre, fitness expert, says, "As you cross 30, a good mix of exercise is important. If you feel that your gut is expanding and your chest is softening, it's probably because you're not lifting weights."
The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy. Do not forget facial exercises to firm your facial muscles.
Plan a plant based diet
Your diet should have a good mix of green vegetables, fruits, whole grains and beans. "You should try to choose foods that represent a rainbow of colours, such as spinach, corn, tomatoes, bell pepper, strawberries, blueberry and grapes. Your food plate should have 75 per cent plant based food and rest should be lower fat sources of protein such as eggs, fish or meat. This diet helps you fight evils of ageing such as osteoporosis, diabetes and heart disease," says dietician Aishwarya Rajan.
Stress on calcium
Getting enough calcium as well as vitamin D help prevent osteoporosis which is the leading cause of bone fractures in women. Especially if you have crossed the age of 50, a daily dose of 1200 mg of calcium is necessary. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk, orange juice, and fish with edible bones (like canned salmon or sardines). You can talk to your doctor to know if you need additional supplements.
Drink in moderation
Recent reports show that drinking moderate amounts of alcohol can protect against heart disease. Consuming alcoholic beverages can interfere with the effectiveness of certain medications. It also may increase the risk for some cancers. If you decide to drink, limit alcoholic beverages to not more than one drink a day.
Sleep enough
Sleep is vital to the proper functioning of our body. While some of us may sleep for barely 5-6 hours at night, others maybe sound asleep for as much as 9-10 hours. But the average amount of sleep required is 7-8 hours. Instead of battling sleep in the daytime, take short power naps of 10-15 minutes as they too will make you feel rested.
Spices to Warm Up Your Winter
Spices are a treasure trove of health benefits. Many boast of properties that can keep a host of ailments at bay, and it’s been backed by research! So, better brush up your knowledge on our Indian spices to keep yourself safe from the morning and evening chills.
Turmeric
This Indian spice is considered a natural antibiotic. A host of medical studies claim its anti-inflammatory action is sometimes better than cortisone and phenylbutazone treatment. Thankfully, Indian cuisine uses turmeric in most of its cooking. We suggest you bring home this season the wet version of turmeric abundantly available. Ground it using a pestle and add it to your food while cooking. Or simply chop and drop a few pieces into milk, boil. Have it to keep cough at bay.
Cardamom
Tea infused with cloves and cardamom is helpful in preventing coughs and cold during this weather. A common grandmother’s remedy is to boil two-three cardamoms in a cup of water and add a teaspoon of honey, and drink it just before going to bed. It’s said to clear nose and chest congestions. Its aroma is known to uplift spirits and veer away depres I- sion, perfect for I this gloomy I weather.
Ginger
Indian homes often prepare ginger-garlic paste and use it in most of their cooking. Soups are perfect for winters. Add fresh ginger pieces to chicken soups and relish with garlic bread. It has anti-inflammatory capacities, thus it helps fight throat and chest infections.
Cinnamon
One of the oldest known spices, knowledge about cinnamon has been increasing every day. It’s said to stimulate blood circulation, thus inducing some warmth. It’s the perfect spice for this cold-hot-cold climate in the city, as it helps strengthen the immune system. A pinch of ground cinnamon and a teaspoon of honey in warm water in the morning will keep you protected. Sometimes, it’s also teamed with ginger to tackle common colds.
Cloves
Ayurvedic medication relies on cloves to treat respiratory issues. Add two or three to soups, tea, dal and curries to keep cough at bay. Chewing a clove is said to help ease irritations in the throat, and chewing a burnt one is said to tackle cough.
Turmeric
This Indian spice is considered a natural antibiotic. A host of medical studies claim its anti-inflammatory action is sometimes better than cortisone and phenylbutazone treatment. Thankfully, Indian cuisine uses turmeric in most of its cooking. We suggest you bring home this season the wet version of turmeric abundantly available. Ground it using a pestle and add it to your food while cooking. Or simply chop and drop a few pieces into milk, boil. Have it to keep cough at bay.
Cardamom
Tea infused with cloves and cardamom is helpful in preventing coughs and cold during this weather. A common grandmother’s remedy is to boil two-three cardamoms in a cup of water and add a teaspoon of honey, and drink it just before going to bed. It’s said to clear nose and chest congestions. Its aroma is known to uplift spirits and veer away depres I- sion, perfect for I this gloomy I weather.
Ginger
Indian homes often prepare ginger-garlic paste and use it in most of their cooking. Soups are perfect for winters. Add fresh ginger pieces to chicken soups and relish with garlic bread. It has anti-inflammatory capacities, thus it helps fight throat and chest infections.
Cinnamon
One of the oldest known spices, knowledge about cinnamon has been increasing every day. It’s said to stimulate blood circulation, thus inducing some warmth. It’s the perfect spice for this cold-hot-cold climate in the city, as it helps strengthen the immune system. A pinch of ground cinnamon and a teaspoon of honey in warm water in the morning will keep you protected. Sometimes, it’s also teamed with ginger to tackle common colds.
Cloves
Ayurvedic medication relies on cloves to treat respiratory issues. Add two or three to soups, tea, dal and curries to keep cough at bay. Chewing a clove is said to help ease irritations in the throat, and chewing a burnt one is said to tackle cough.
How Chitrangada manages her curves
Chitrangada Singh, the limber and curvy actress, is not a size zero but still has one of the most desirable bodies around. She owes it all to doing things in equal measure
Of the many enviable beauties in Bollywood, very few match up to the sultry allure of Chitrangada Singh. This 35-year-old mother of one has a slender, well-toned frame. Her mantra for a fit mind and body isn't out of the ordinary. She sticks to a typical diet and exercise routine, and steers clear of the new age crash diets and oriental fusion exercises. The leggy Singh isn't a fitness junkie and won't be found sweating it out in a gym three hours a day.
She exercises four times a week, with gaps for weeks while she's travelling or shooting. Chitrangada explains, "I am not an exercise junkie but definitely an enthusiast. I like to try out different combinations of aerobics and cardio exercises for a well-rounded workout. Also, I'm not fanatic about a regimen or schedule. I try to be regular and dedicated and when I have a project, I like to get into shape for it, but it happens over a course of a few months, on and off."
Sporty kids
"Thanks to my Army background, my father made sure we were involved in some sort of sports throughout our childhood. He would wake us up in the wee hours and we'd head out for tennis or a jog, but my favourite was always swimming. In fact, my dream body is not a skeletal size zero but a beautifully toned swimmer's or diver's body." Always a bit of a plump child, Singh didn't really consider her weight an issue until modelling came her way.
"Thanks to my Army background, my father made sure we were involved in some sort of sports throughout our childhood. He would wake us up in the wee hours and we'd head out for tennis or a jog, but my favourite was always swimming. In fact, my dream body is not a skeletal size zero but a beautifully toned swimmer's or diver's body." Always a bit of a plump child, Singh didn't really consider her weight an issue until modelling came her way.
"I wasn't fat but I was plump," she says. "Once I started working, it was required of me to maintain a fit body. When I started work on Hazaron Khwaishen..., I realised my body needed a slight do-over. It didn't bother me but I knew I had to get into shape." There hasn't been a very substantial difference in weight since then - she has come down to 55 kg from 57-58 kg. "The drop in dress sizes has been more drastic - I used to be a UK 8 or 10 and am now UK 6," she says. For Desi Boyz, Singh had to wear a lot of fitted dresses.
"This didn't require me to lose weight, but sculpting was important. Arms became a high priority," she says. Her stamina has also increased substantially. "Earlier, I used to take many breaks while on the treadmill, but now I can go on for 30 minutes continously," she says.
Getting started
After wrapping up work on Desi Boyz, Singh's trainer Promod Dadlani, designed a workout to target her problem areas. The regimen lasts an hour and fifteen minutes. Dadlani gives her cardio-based exercises that last up to 40 minutes and include running, cycling or working on the cross trainer. "She gets bored easily, so I have come up with a range of exercises," he explains. To avoid excessive muscle development, Singh trains with minimum weights but keeps a very high repetition cycle - about 30 to 40 reps per exercise.
After wrapping up work on Desi Boyz, Singh's trainer Promod Dadlani, designed a workout to target her problem areas. The regimen lasts an hour and fifteen minutes. Dadlani gives her cardio-based exercises that last up to 40 minutes and include running, cycling or working on the cross trainer. "She gets bored easily, so I have come up with a range of exercises," he explains. To avoid excessive muscle development, Singh trains with minimum weights but keeps a very high repetition cycle - about 30 to 40 reps per exercise.
They focus on upper thighs and calf muscles. "These are my problem areas. I like to have shapely legs," she says. "The impact of low weight-high repetition is higher for my body type and it's got the result I was expecting. Women don't have a high musculature so to maintain a toned physique, cardio-based exercises work really well."
Warm up
Chitrangada chalks in a workout first thing in the morning, so it's essential to get her pressure up and running before strenuous exercises. A jog for 10-15 minutes or cycling, or substituting either for a cross trainer does the job. She also does some basic stretching exercises with one or two sets of light weights on her legs to warm up her muscles.
Chitrangada chalks in a workout first thing in the morning, so it's essential to get her pressure up and running before strenuous exercises. A jog for 10-15 minutes or cycling, or substituting either for a cross trainer does the job. She also does some basic stretching exercises with one or two sets of light weights on her legs to warm up her muscles.
Problem areas
The average duration of cardio is 40 to 50 minutes. "We also work on individual areas such as the upper body, triceps, biceps, back, hips and legs. Squats, lunges, step-ups, leg-press, leg-extensions, and leg-curls are great for the lower body. She does these with weights and 30 to 40 repetitions," says Dadlani.
The average duration of cardio is 40 to 50 minutes. "We also work on individual areas such as the upper body, triceps, biceps, back, hips and legs. Squats, lunges, step-ups, leg-press, leg-extensions, and leg-curls are great for the lower body. She does these with weights and 30 to 40 repetitions," says Dadlani.
- Squats and lunges with 30 kg.
- Step-ups with 10 kg.
- Leg press, extensions and curls for toning hamstrings with about 75 kg.
- For the upper body and arms, 3 kg dumbbells suffice.
- Cool down is a few stretches to make sure the body isn't sore later.
- Dadlani insists on correct posture while performing squats. Do not bend your back forward as you squat.
- Also, hip and leg should be at a 90 degree angle from each other at all times.
Eating right
Never a foodie, now more than ever, Singh keeps a tab on what she eats. High on protein and low on fat, her diet consists of fish, lean meat, fruits and nuts. "For breakfast," she says. "I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week."
Never a foodie, now more than ever, Singh keeps a tab on what she eats. High on protein and low on fat, her diet consists of fish, lean meat, fruits and nuts. "For breakfast," she says. "I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week."
Omega 3 fatty acids oils are healthy, so she has a steady consumption of nuts and olive oil. Singh has five meals a day - three big meals and two snacks - at three-hour intervals.
5 must-keep snacks at your office desk
A good work snack can make the difference between providing energy and making you lethargic. Here's how to battle the junk food temptation with these smart choices
Almost everyone has had the mid-day snack attack! But the next time you're tempted to just reach into a colleague's bag of chips or then stop at the vending machine and grab a fizzy drink, stop yourself. There are waistline-friendly options that will cut the calories; it's just a question of getting to know them. Here are the smarter choices...
1. Mixed dryfruit:
Having dried fruits such as almonds, raisins, dates and prunes are a good idea as they make for easy-to-carry, healthy bites. Of course, don't go overboard too, as nuts are not really the lowest calorie option, but they have heart-friendly fats. Dried fruit are high in iron content and have other essential nutrients necessary for energy and a healthy metabolism.
Tip: Try this mix - 5 almonds, a tablespoon of raisins and cranberries or dried apricots.
2. Fruit
Cut up an apple or peel and have a banana at any time during your work day; it's an apt anytime snack. Oranges and red grapes are also good options. Most fruits have an 80 percent content of water that will keep you hydrated. It is also a free of bad cholesterol. Strawberries and cherries also have a high anti-oxidant value.
Tip: Sprinkle some rock salt on your fruit for taste.
3. Oatmeal
Unlike common perception, oatmeal is not just a breakfast food. As a great source of fiber, oatmeal can leave you feeling satiated for long. It can also reduce cholesterol and the risk of heart disease. It contains a high content of vitamins and minerals. As oatmeal is bland, you can add some honey or raisins to it.
Tip: Add chopped walnuts to your bowl.
4. Crackers, granola bars
Whole wheat crackers make for a good cubicle snack. Top it with olives or light mayo. You can also have granola bars made of a mix of nuts, oats and honey. These are high in fiber, low in sugar and offer valuable protein.
Tip: Can spoon some home made salsa onto the crackers.
5. Hummus and veggies
This is a quick and delicious idea. All you need is some hummus and a cup of cut vegetables to dip into it. Try carrots, broccoli florets cucumber, celery and tomatoes. For the hummus all you will need is chickpeas and a dash of lemon juice. If you have to use an oil, try olive oil as it's healthier.
Tip: If you need a dip instead, opt for a low-fat sour cream base.
1. Mixed dryfruit:
Having dried fruits such as almonds, raisins, dates and prunes are a good idea as they make for easy-to-carry, healthy bites. Of course, don't go overboard too, as nuts are not really the lowest calorie option, but they have heart-friendly fats. Dried fruit are high in iron content and have other essential nutrients necessary for energy and a healthy metabolism.
Tip: Try this mix - 5 almonds, a tablespoon of raisins and cranberries or dried apricots.
2. Fruit
Cut up an apple or peel and have a banana at any time during your work day; it's an apt anytime snack. Oranges and red grapes are also good options. Most fruits have an 80 percent content of water that will keep you hydrated. It is also a free of bad cholesterol. Strawberries and cherries also have a high anti-oxidant value.
Tip: Sprinkle some rock salt on your fruit for taste.
3. Oatmeal
Unlike common perception, oatmeal is not just a breakfast food. As a great source of fiber, oatmeal can leave you feeling satiated for long. It can also reduce cholesterol and the risk of heart disease. It contains a high content of vitamins and minerals. As oatmeal is bland, you can add some honey or raisins to it.
Tip: Add chopped walnuts to your bowl.
4. Crackers, granola bars
Whole wheat crackers make for a good cubicle snack. Top it with olives or light mayo. You can also have granola bars made of a mix of nuts, oats and honey. These are high in fiber, low in sugar and offer valuable protein.
Tip: Can spoon some home made salsa onto the crackers.
5. Hummus and veggies
This is a quick and delicious idea. All you need is some hummus and a cup of cut vegetables to dip into it. Try carrots, broccoli florets cucumber, celery and tomatoes. For the hummus all you will need is chickpeas and a dash of lemon juice. If you have to use an oil, try olive oil as it's healthier.
Tip: If you need a dip instead, opt for a low-fat sour cream base.
Be a brilliant part-time dad
When a marriage breaks down, it tends to be the dad who leaves the family home.
And the latest figures show that after a split, mums get to spend an average of 70 per cent of the time with the kids - with dad often relegated to weekend-only visits at best. As a result, fathers are sometimes the forgotten victims of a divorce, who end up struggling to be a part of their children's lives.
Family counsellor Denise Knowles says she has also noticed a definite rise in this phenomenon. "We're seeing a lot more men who have separated from the mother of their children, and feel anxious about how they can continue to play an important role in their child's life, especially if a new partner comes along," Denise explains, adding, "When you don't see your children every day, it can be tough to maintain a strong connection. But not living under the same roof doesn't have to mean being less involved. There are lots of things you can do to be an active dad."
- Be civil with your ex: However you feel about the mother of your children, having an amicable parenting relationship goes a long way to help you stay part of their lives.
- Get involved in the day-to-day: Stay involved in the normal daily stuff. Talk to them about their friends and interests, go to parent-teacher events and ask their school for details of your child's progress.
- Schedule some 'unspecial' time: Treating your kids is great, but being a dad isn't just about fun times. It's just as important to sit down to eat together or watch TV - and to be there when discipline is needed.
- Show you're still a family: Regardless of how the relationship between mum and dad ended, you're still a family. Children must see both of you in parenting roles.
And the latest figures show that after a split, mums get to spend an average of 70 per cent of the time with the kids - with dad often relegated to weekend-only visits at best. As a result, fathers are sometimes the forgotten victims of a divorce, who end up struggling to be a part of their children's lives.
Family counsellor Denise Knowles says she has also noticed a definite rise in this phenomenon. "We're seeing a lot more men who have separated from the mother of their children, and feel anxious about how they can continue to play an important role in their child's life, especially if a new partner comes along," Denise explains, adding, "When you don't see your children every day, it can be tough to maintain a strong connection. But not living under the same roof doesn't have to mean being less involved. There are lots of things you can do to be an active dad."
- Be civil with your ex: However you feel about the mother of your children, having an amicable parenting relationship goes a long way to help you stay part of their lives.
- Get involved in the day-to-day: Stay involved in the normal daily stuff. Talk to them about their friends and interests, go to parent-teacher events and ask their school for details of your child's progress.
- Schedule some 'unspecial' time: Treating your kids is great, but being a dad isn't just about fun times. It's just as important to sit down to eat together or watch TV - and to be there when discipline is needed.
- Show you're still a family: Regardless of how the relationship between mum and dad ended, you're still a family. Children must see both of you in parenting roles.
Friday, December 23, 2011
Gold Medal for Dr. Kurien
Dr. Kurien S. Thomas, Founder - Executive Director of Effective Living Clinic and Chief Editor of Rejuvenate an online health and beauty magazine from Effective Living Clinic received Gold Medal Award from Indian Board of Alternative Medicines for his extra ordinary contributions in the field of Alternative Medicines. Dr. Kurien is an excellent Corporate trainer, Clinical Psychologist, Psychotherapist, Yoga therapist, Life Coach, Writer, Orator, Philanthropist, Counsellor and a registered Medical Doctor practicing in Alternative Medicines at Vashi Navi Mumbai. His areas of specialization includes stress management, dilated cardiomyopathy due to stress, life coach, yoga therapy, prescribing exercises, clinical psychology, psychotherapy, building up positive personality, improving inter-personal relationships, counselling, treating various physical ailments with alternate medicines, etc. He has trained numerous executives, managers, students, housewives, retired personnel etc. to become successful in their personal and professional life. He has delivered lectures on various subjects all over India and Abroad. His unique approach blends synergy of the wisdom of the east and transformation technologies in the west.
Effective Living Clinic
B-3/19, 0:1, Sector 3, Vashi
Navi Mumbai 400703
Tel: 9987223811 / 9969105310
www.effectivelivingclinic.com
Celebrity Fitness: Deepika Padukone
Former model and national level badminton player, 25-year-old Deepika Padukone, one would agree, has an enviably toned and lean body. The leggy actress has a figure that can carry of both Indian and western outfits with equal finesse and grace.
An excruciatingly strong will power makes it easy for her to stick to exercise routines and diets without wavering. Here are a few things she and her trainer Yasmin Karachiwala are clearly getting right.
Start young
“All throughout school, I would go for badminton practice from 5 to 7 am,” explains Deepika. “After school, I would practise for another two hours. It was a routine I stuck to every single day while growing up.
So that definitely had a large role to play in how my body developed and maintained itself. However, after I stopped playing, I also discontinued exercising for quite a few years. And my initial training tided me over that period.”
Not known to be a chubby kid, she glided through her initial years of college and modelling without much training. It was only once work became more and more camera- centric that she felt the need to focus on her body and start to tone up again.
“I was always slim but I knew my body had the potential to really look defined. I wasn’t fat or out of shape, but I wanted to look a lot better. This is when I started training with Yasmin and she introduced me to Pilates and strength training. It did wonders for my tone and definition. I may have lost maybe a kilo or two at the most in all this time, but have lost inches all around and it shows,” she says.
Mix it up
Not one to enjoy conventional gym routines, Deepika likes to shake up her regimen with a mix of cardio, Pilates and yoga, constantly trying to mentally push the limits of her endurance and physical potential.
“I do a lot of freehand weights and four to five sets of stretching exercises with 10 to 20 reps, in between Pilates or stretching routines. I don’t particularly like running so I don’t do a lot of conventional gym exercises,” she says. “I try and exercise as often as I can, but when I’m travelling or shooting, I tend to skip it for days on end.”
One of the toughest things for Deepika was the effort to break her sweet tooth. “All my teeth are sweet. It’s my weakness. When I was younger, it was only chocolates; I wouldn’t touch any Indian sweets. But now I crave anything sweet, but I try and be good. I treat myself once in a while,” she says.
Trainer talk
Yasmin goes into the details of Deepika’s training routine and emphasises on how important it is to have self-control and will power to control urges that work against you.
“Deepika tries to come in every day for an hour. But currently, for example, she is in South Africa and hasn’t been exercising for over 10 days. This is when she’ll usually work out at home with Pilates or yoga,” she explains.
Pilates has worked wonders on her body and uses a combination of strength and yoga to tighten the core muscles of the body and relax the mind. As a routine, it helps build flexibility and creates endurance in legs, abdominals, back and arms through resistance training.
It also involves a steady control on breathing that helps to relieve stress and allow proper oxygen to reach core muscles. The flexibility helps coordination and balance and adequately trains all the muscle groups in the body.
Break a sweat
Deepika’s typical workout consists of functional training at the gym with a mix of freehand and light weights, depending on what body part is being worked upon.
In addition, the Pilates machine and props such as resistance bands, wunda chair, foam weights etc, are used for an overall workout. This gives her the lean look without making the body look too muscular. “We also have a jumping series of the Pilates, which is a combination of cardio and Pilates,” says Yasmin. “Here we do the jumping squat or walking lunges that may be accompanied by light weights of a kilo or two. I also like to intersperse a minute or two of cardio between other routines.” Since Deepika exercises daily, to prevent soreness in the body, weight training is kept at a minimum.
“If she has a shoot where she is wearing shorts or a short skirt, we emphasize on her legs; if it’s a halter that exposes her back and arms, we’ll focus on push ups or pull ups, and weights are decided accordingly,” says Yasmin. “For example, she has a beach scene in her upcoming movie, Cocktail, where we worked on her entire body’s look. Usually, it’s light weights and low reps and I like using a lot of props to keep the workout engaging and fun.”
As for her diet, Yasmin encourages eating small meals every two hours that contain a combination of carbs and proteins. “We recently discovered Quinoa, a carbohydrate substitute high in fiber, which has worked wonders for Deepika,” she says.
Food for thought
This is what Deepika’s average meal plan looks like:
An excruciatingly strong will power makes it easy for her to stick to exercise routines and diets without wavering. Here are a few things she and her trainer Yasmin Karachiwala are clearly getting right.
Start young
“All throughout school, I would go for badminton practice from 5 to 7 am,” explains Deepika. “After school, I would practise for another two hours. It was a routine I stuck to every single day while growing up.
So that definitely had a large role to play in how my body developed and maintained itself. However, after I stopped playing, I also discontinued exercising for quite a few years. And my initial training tided me over that period.”
Not known to be a chubby kid, she glided through her initial years of college and modelling without much training. It was only once work became more and more camera- centric that she felt the need to focus on her body and start to tone up again.
“I was always slim but I knew my body had the potential to really look defined. I wasn’t fat or out of shape, but I wanted to look a lot better. This is when I started training with Yasmin and she introduced me to Pilates and strength training. It did wonders for my tone and definition. I may have lost maybe a kilo or two at the most in all this time, but have lost inches all around and it shows,” she says.
Mix it up
Not one to enjoy conventional gym routines, Deepika likes to shake up her regimen with a mix of cardio, Pilates and yoga, constantly trying to mentally push the limits of her endurance and physical potential.
“I do a lot of freehand weights and four to five sets of stretching exercises with 10 to 20 reps, in between Pilates or stretching routines. I don’t particularly like running so I don’t do a lot of conventional gym exercises,” she says. “I try and exercise as often as I can, but when I’m travelling or shooting, I tend to skip it for days on end.”
One of the toughest things for Deepika was the effort to break her sweet tooth. “All my teeth are sweet. It’s my weakness. When I was younger, it was only chocolates; I wouldn’t touch any Indian sweets. But now I crave anything sweet, but I try and be good. I treat myself once in a while,” she says.
Trainer talk
Yasmin goes into the details of Deepika’s training routine and emphasises on how important it is to have self-control and will power to control urges that work against you.
“Deepika tries to come in every day for an hour. But currently, for example, she is in South Africa and hasn’t been exercising for over 10 days. This is when she’ll usually work out at home with Pilates or yoga,” she explains.
Pilates has worked wonders on her body and uses a combination of strength and yoga to tighten the core muscles of the body and relax the mind. As a routine, it helps build flexibility and creates endurance in legs, abdominals, back and arms through resistance training.
It also involves a steady control on breathing that helps to relieve stress and allow proper oxygen to reach core muscles. The flexibility helps coordination and balance and adequately trains all the muscle groups in the body.
Break a sweat
Deepika’s typical workout consists of functional training at the gym with a mix of freehand and light weights, depending on what body part is being worked upon.
In addition, the Pilates machine and props such as resistance bands, wunda chair, foam weights etc, are used for an overall workout. This gives her the lean look without making the body look too muscular. “We also have a jumping series of the Pilates, which is a combination of cardio and Pilates,” says Yasmin. “Here we do the jumping squat or walking lunges that may be accompanied by light weights of a kilo or two. I also like to intersperse a minute or two of cardio between other routines.” Since Deepika exercises daily, to prevent soreness in the body, weight training is kept at a minimum.
“If she has a shoot where she is wearing shorts or a short skirt, we emphasize on her legs; if it’s a halter that exposes her back and arms, we’ll focus on push ups or pull ups, and weights are decided accordingly,” says Yasmin. “For example, she has a beach scene in her upcoming movie, Cocktail, where we worked on her entire body’s look. Usually, it’s light weights and low reps and I like using a lot of props to keep the workout engaging and fun.”
As for her diet, Yasmin encourages eating small meals every two hours that contain a combination of carbs and proteins. “We recently discovered Quinoa, a carbohydrate substitute high in fiber, which has worked wonders for Deepika,” she says.
Food for thought
This is what Deepika’s average meal plan looks like:
· Breakfast: 2 egg whites
· Two hours later: Fruits
· Lunch: Proteins; usually fish and grilled vegetables
· Two hours later: A fruit or vegetable juice
· Dinner: Lean meat; grilled chicken or fish
Effective Living Clinic
B-3/19, 0:1, Sector 3, Vashi
Navi Mumbai 400703
Tel: 9987223811 / 9969105310
www.effectivelivingclinic.com
Knee pain
Knee pain is a common complaint that affects people of all ages. Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions — including arthritis, gout and infections — also can cause knee pain.
Many types of minor knee pain respond well to self-care measures. Physical therapy and knee braces also can help relieve knee pain. In some cases, however, your knee may require surgical repair.
The location and severity of knee pain may vary, depending on the cause of the problem. Signs and symptoms that sometimes accompany knee pain include:
· Swelling and stiffness
· Redness and warmth to the touch
· Weakness or instability
· Popping or crunching noises
· "Locking," or inability to fully straighten the knee
When to see a doctor
Call your doctor if you:
Call your doctor if you:
· Can't bear weight on your knee
· Have marked knee swelling
· Are unable to fully extend or flex your knee
· See an obvious deformity in your leg or knee
· Have a fever, in addition to redness, pain and swelling in your knee
· Fall because your knee "gives out"
Causes
Knee pain can be caused by injuries, mechanical problems, types of arthritis and other problems.
Injuries
A knee injury can affect any of the ligaments, tendons or fluid-filled sacs (bursae) that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Some of the more common knee injuries include:
A knee injury can affect any of the ligaments, tendons or fluid-filled sacs (bursae) that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Some of the more common knee injuries include:
· ACL injury. An ACL injury is the tearing of the anterior cruciate ligament (ACL) — one of four ligaments that connect your shinbone to your thighbone. An ACL injury is particularly common in people who play basketball or go downhill skiing, because it's linked to sudden changes in direction.
· Torn meniscus. The meniscus is formed of tough, rubbery cartilage and acts as a shock absorber between your shinbone and thighbone. It can be torn if you suddenly twist your knee while bearing weight on it.
· Knee bursitis. Some knee injuries cause inflammation in the bursae, the small sacs of fluid that cushion the outside of your knee joint so that tendons and ligaments glide smoothly over the joint.
· Patellar tendinitis. Tendinitis is irritation and inflammation of one or more tendons — the thick, fibrous cords that attach muscles to bones. Runners, skiers and cyclists are prone to develop inflammation in the patellar tendon, which connects the quadriceps muscle on the front of the thigh to the shinbone.
Mechanical problems
· Loose body. Sometimes injury or degeneration of bone or cartilage can cause a piece of bone or cartilage to break off and float in the joint space. This may not create any problems unless the loose body interferes with knee joint movement — the effect is something like a pencil caught in a door hinge.
· Knee 'locking.' This can occur from a cartilage tear. When a portion of cartilage from the tear flips inside the knee joint, you may not be able to fully straighten your knee.
· Dislocated kneecap. This occurs when the triangular bone (patella) that covers the front of your knee slips out of place, usually to the outside of your knee. You'll be able to see the dislocation, and your kneecap is likely to move excessively from side to side.
· Hip or foot pain. If you have hip or foot pain, you may change the way you walk to spare these painful joints. But this altered gait can interfere with the alignment of your kneecap and place more stress on your knee joint. In some cases, problems in the hip or foot can refer pain to the knee.
Types of arthritis
· Osteoarthritis. Sometimes called degenerative arthritis, osteoarthritis is the most common type of arthritis. It's a wear-and-tear condition that occurs when the cartilage in your knee deteriorates with use and age.
· Rheumatoid arthritis. The most debilitating form of arthritis, rheumatoid arthritis is an autoimmune condition that can affect almost any joint in your body, including your knees. Although rheumatoid arthritis is a chronic disease, it tends to vary in severity and may even come and go.
· Gout. This type of arthritis occurs when uric acid crystals build up in the joint. While gout most commonly affects the big toe, it can also occur in the knee.
· Pseudogout. Often mistaken for gout, pseudogout is caused by calcium pyrophosphate crystals that develop in the joint fluid. Knees are the most common joint affected by pseudogout.
· Septic arthritis. Sometimes your knee joint can become infected, leading to swelling, pain and redness. There's usually no trauma before the onset of pain. Septic arthritis often occurs with a fever.
Other problems
· Iliotibial band syndrome. This occurs when the ligament that extends from the outside of your pelvic bone to the outside of your tibia (iliotibial band) becomes so tight that it rubs against the outer portion of your femur. Distance runners are especially susceptible to iliotibial band syndrome.
· Chondromalacia patellae (patellofemoral pain syndrome). This is a general term that refers to pain arising between your patella and the underlying thighbone (femur). It's common in young adults, especially those who have a slight misalignment of the kneecap; in athletes; and in older adults, who usually develop the condition as a result of arthritis of the kneecap.
· Osgood-Schlatter disease. This condition affects the softer area of bone near the top of the shinbone, where bone growth occurs. It's most common in boys who play games or sports that involve running or jumping. The discomfort can last a few months and may continue to recur until the child's bones stop growing.
· Osteochondritis dissecans. Caused by reduced blood flow to the end of a bone, osteochondritis dissecans is a joint condition in which a piece of cartilage, along with a thin layer of the bone beneath it, comes loose from the end of a bone. It occurs most often in young men, particularly after an injury to the knee.
Risk Factors
A number of factors can increase your risk of having knee problems, including:
· Age. Certain types of knee problems are more common in young people — Osgood-Schlatter disease and patellar tendinitis, for example. Others, such as osteoarthritis, gout and pseudogout, tend to affect older adults.
· Sex. Teenage girls are more likely than are boys to experience an ACL tear or a dislocated kneecap. Boys, on the other hand, are at greater risk of Osgood-Schlatter disease and patellar tendinitis than girls are.
· Excess weight. Being overweight or obese increases stress on your knee joints, even during ordinary activities such as walking or going up and down stairs. It also puts you at increased risk of osteoarthritis by accelerating the breakdown of joint cartilage.
· Mechanical problems. Certain structural abnormalities, such as having one leg shorter than the other, misaligned knees and even flat feet, can make you more prone to knee problems.
· Lack of muscle flexibility or strength. A lack of strength and flexibility are among the leading causes of knee injuries. Tight or weak muscles offer less support for your knee because they don't absorb enough of the stress exerted on the joint.
· Certain sports. Some sports put greater stress on your knees than do others. Alpine skiing with its sharp twists and turns and potential for falls, basketball's jumps and pivots, and the repeated pounding your knees take when you run or jog all increase your risk of knee injury.
· Previous injury. Having a previous knee injury makes it more likely that you'll injure your knee again.
Complication
Not all knee pain is serious. But some knee injuries and medical conditions, such as osteoarthritis, can lead to increasing pain, joint damage and even disability if left untreated. And having a knee injury — even a minor one — makes it more likely that you'll have similar injuries in the future.
Effective Living Clinic
B-3/19, 0:1, Sector 3, Vashi
Navi Mumbai 400703
Tel: 9987223811 / 9969105310
www.effectivelivingclinic.com
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