All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Bigorexia in body builders

Bigorexia in body building community

When you are in gym or fitness center you might see some people with heavy muscles and getting trained, working hard to build muscles. Bigger is better is what these people think, and they are commonly called “bodybuilders”. For some it is a profession and they participate in competition throughout the year. Their goal is to win the championship and become a figure model!  Figure models are competitive body builders. It takes unnatural level of self-discipline to get into that shape.

At some point bodybuilding goes too far and leads to a psychiatric disorder called muscle dysmorphia also known as bigorexia or reverse anorexia.  This condition is gaining attention for all wrong reasons. Nearly 2 percent of people who are into body building in US alone are suffering from this disorder. The number might look small, but it is one in 50 Americans who struggle to keep their constant bodybuilding with different methods. According to a study this symptom affected over 10 percent of existing bodybuilders who even used steroids for body building.

Who develops bigorexia?

Bigorexia is most commonly seen in men and can occur in both genders. Exercise addiction can result in development of bigorexia. Work environments where image, weight and appearance are important factors of their job such as modeling, acting, dancing, body building, ice skating etc.  are at the risk of developing bigorexia. If a person has a history of being bullied for appearance in childhood and watching domestic violence (mental trauma) are other reasons for bigorexia.

What are symptoms of bigorexia?

  • People especially men who have muscle dysmorphia or bigorexia are generally preoccupied with body image and wish to look very muscular.
  • They be afraid of losing muscle and weight, a feeling of withering away.
  • They go for excessive exercise and aim at bulking up by building muscles.
  • Often their focus is on themselves in terms of body building and neglect their life activities. Most of the time they spend their life in training, fitness centers.
  • If the goal is to become a figure model that person’s life will be dedicated to the fitness center more than ever. They workout 2 to 3 hours in the day and their eating habit will change considerably. Every day, every minute of their gym life their goal is to be bigger and better than last time.
  • Often, they say “no pain, no gain” which means hardcore workout to develop body.
  • Using steroids and/or other body building products
  • Ignoring family time, skipping work and spending more time in gym
  • Working out even in fever, pain or in injury
  • Depending on excessive amounts of food supplements

What is the risk of muscle dysmorphia?

According to Stuart Murray a clinical psychologist and co-director of National Association for males with Eating disorders patients with MD often display “disordered eating, rigid rules of protein consumption, having to eat every X number of hours, having to eat X number of grams of protein per body weight, and distress if one deviates from those. And we see pretty compulsive exercise practices usually oriented to the development of muscularity”

Muscle dysmorphia is a psychiatric condition that is hitting every gym almost in every part of the world and for some it can be a threat to health. According Maik Wiedenbach, Olympic class athlete, it is normal in body building wanting to get bigger and better. A person can do it and stay healthy. But people who develop bigorexia does not think anything else. All they want is to get bigger and better and that ruins their lives.

Body building is not pathological. Healthy body building in terms of sports and balancing other priorities in life is possible.  However, people will take it in a negative manner and that increases the risk factors. Those who suffer from muscle dysmorphia often display misperception about their body. They believe they are undefined and small. They feel fear of losing weight and getting smaller in their social circle. In the name of building musculature, they even keep family life away.

Potential risks of bigorexia are: damaged muscles, joints, cartilage, tendons, ligaments due to heavy weight lifting regiments and not allowing muscles to rest or recover from irritations or injury.

Those who have the symptoms and hitting gym daily to build muscles should consider treatment in order to avoid the dangerous side effects. It is possible to overcome the disorder with proper treatment. During treatment doctors will help in addressing underlying issues, help in coping methods and suggest how to deal with body image stress. This will bring back a person to healthy lifestyle.

References:

Author: Sumana Rao | Posted on: March 4, 2019
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Lord Shiva And Yoga

Lord Shiva And Yoga

On Mahashivaratri day it is very auspicious to honor Lord Shiva the first yogi of Yoga culture. Derived from the Sanskrit word yuj, Yoga means union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga is a 5000 year old Indian body of knowledge. Though many think of yoga only as a physical exercise where people twist, turn, stretch, and breathe in the most complex ways, these are actually only the most superficial aspect of this profound science of unfolding the infinite potentials of the human mind and soul. Mahashivratri is a festival that was chosen to honour Shiva, the Adi Guru, from whom yoga originated. On this night the planetary positions in the northern hemisphere are such that there is a natural upsurge of energies.

Hindu God Lord Shiva (Eshwara) is considered to be the Guru (teacher). In the yogic culture, Shiva is known as the first Guru or the Adi Guru. He is the Adi Yogi.. Out of his realisation, he became ecstatic and danced all over the mountains or sat absolutely still.. All the gods who saw him, saw something was happening to him that they themselves did not know.

Suddenly heaven felt like a bad place, because Shiva seems to be having lots of fun! They felt, “We are missing out on something.” When they finally got him to teach the method, Shiva expounded various types of yogas depending upon the level of preparedness of the person who was sitting in front of him.

The first part of Shiva’s teaching was to Parvati, his wife. In great detail, and in very gentle ways, Shiva expounded the ways of yoga to Devi. The yoga sutras of Shiva are such that almost in every sutra, he refers to her as the resplendent one, the gracious one, the beautiful one.

The second set of yogic teaching was expounded to the Sapta Rishis, or the first seven sages. For every being on the planet, there is a certain way that is the advantage of yoga. This teaching happened on the banks of Kanti Sarovar, near Kedarnath. This is when the world’s first yoga programme happened. There are as many postures as there are living creatures; and Maheśvara (the great Lord) knows their distinguishing features. Siḍḍha, bhaḍra, simha and paḍma are the four (chief) postures.

Legendary guru B.K.S. Iyengar confirms this in his book, Light on Yoga, where he says that yoga positions “are also called after gods of the Hindu pantheon and some recall the Avataras, or incarnation of Divine Power.”

See more Yoga poses of Lord Shiva

Lord Yoga poses
Lord Yoga poses

Marichasana : Twist pose of Lord Shiva The Yoga Lord: Sit on the floor and stretch the legs forward.   Bend the left knee and heel should touch the back of the thigh.  It should be perpendicular to the ground.  Move the shoulder and stretch the arms back and hold the hands.  Turn slowly to the left and take a few breaths.

Marichasana
Marichasana

Parivratta Natarajasana: Lord shiva’s tandavanritya is Natarajasana : This is a balance asana that strengthens the legs. It also is a full body stretch, which engages the shoulders, chest and abdomen, strengthens the thigh and calf muscles, knees and ankles, hips and spine, and develops concentration and grace.

Dhyana mudra
Dhyana mudra

Lord Shiva in Dhyana mudra : The Dhyāna mudrā (“meditation mudra”) is the gesture of meditation and the concentration of the good. The two hands are placed on the lap, right hand on left with fingers fully stretched (four fingers resting on each other and the thumbs facing upwards towards one another diagonally), palms facing upwards; in this manner, the hands and fingers form the shape of a triangle, which is symbolic of the spiritual fire or the Triratna (the three jewels)

Vrikshasana
Vrikshasana

Vrikshasana of Lord Shiva & Parvathi: The asana is pronounced as VRIK-shAH-sana.This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.

Chin mudra of Lord Shiva
Chin mudra of Lord Shiva

Chin mudra  of Lord Shiva: Form a circle by joining your thumb and your forefinger, Place the nail of your index finger against the soft pad of the thumb, Extend the last three fingers of your hands, the palm-side facing upwards, It is important that the palm-side of your hands should face upwards in the receiving pose. If the palm-side faces downward, the gesture becomes the jnana mudra. When you are meditating, form the Chin Mudra and place your hands on your knees to stimulate the “Nadi”.

Half lotus tree pose of Lord Dakshinamurthy
Half lotus tree pose of Lord Dakshinamurthy

Half lotus tree pose of Lord Dakshinamurthy : Here Lord Shiva is exhibiting vyakhyanamudra in left hand and Gnyana mudra in right hand both representing knowledge and removing evil through knowledge. In this pose one has to concentrate the mind and breathe while slowly inhaling and exhaling.

Virabhadrasana
Virabhadrasana

Virabhadrasana Warrior 1 Pose is an asana commemorating the exploits of a mythical warrior. Stand straight with your legs wide apart by a distance of at least 3-4 feet. Turn your right foot out by 90 degrees and left foot in by about 15 degrees. Stretch your both hand on opposite directions with palm facing down, When we practice one of the three versions of Virabhadrasana, Vernon notes, we cultivate the mind of the warrior, who must go into battle unattached to the fruits of his actions—one who has 360-degree vision and can see all things. “You look to all sides in the poses, but you try to hold to your center and not be pulled every which way,” she says. “Virabhadrasana teaches us to go into the field of life and stay in the center of our being.” If you can imagine yourself as a fearless warrior sent on a divine mission, you just might find renewed strength and vigor in the poses as well as the courage and determination to face life’s challenging moments.

References:

Author: Sumana Rao | Posted on: March 3, 2019
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strengthening weak legs

Tips to strengthen weak legs

Pain, cramp and weakness in legs can harm our day to day routine. Unable to walk shorter distance, climbing steps, not able to stand on feet for more than ten minutes, cramps in legs are symptoms of leg weakness and decreased strength in legs.

Many reasons can be attributed for weak legs – over activities, no exercise, arthritis, sitting or standing for longer period, weakness in muscles, damage in nerves, nutrients deficiency and poor blood circulation are common reasons for weakness in legs.  Sedentary life style can have greater impact on flexibility of muscles and it causes severe leg pain. Sometimes leg injuries can be reason for weakness.

Common symptoms of leg weakness

  • Swelling in calves and feet
  • Muscle spasms day and night
  • Burning sensation in feet and entire leg
  • Tingling and twitching
  • Impaired balance
  • Back pain and knee pain
  • Unable to walk shorter distance

Strengthen weak legs and reduce leg pain, weakness and increase blood circulation and flexibility with these tips:

  1. Massage: Massage legs regularly using warm sesame oil, coconut oil or olive oil for about 15 to 20 mins. Giving massage twice a day helps muscle to relax.
  2. Keep hydrated: Consider eating more water-based vegetables and fruits. Take less salt and drink recommended amount of water to prevent dehydration of body. In between and after exercise consider drinking water. Avoid too much caffeinated drinks as they can cause dehydration.
  3. Walking: Walking everyday for 20 to 30 mins helps blood circulation and builds muscle strength.
  4. Exercises: There are many exercises are recommended for weak legs (see below images). Repeating each pose for 3 to 5 times helps muscles to be active and strong.

    Leg strengthening exercise
    Leg strengthening exercises
  5. Vitamin D: Deficiency of vitamin D results in weakness of muscles. Get checked for vitamin D deficiency and if it is low then consider taking supplements. Sitting in Sun helps to get vitamin. Eat vitamin D rich food – orange juice, fortified milk etc. in diet helps too.
  6. Acupressure/acupuncture: Both these treatments helps to release the pain.
  7. Protein: Include protein your diet. If you are vegetarian or vegan find out what are the protein rich sources. Lentil, nuts, yogurt, milk, soy products are few examples.
  8. Other nutrients: Potassium, magnesium, Vitamin B are critical for leg strengthening. Include foods that contain these nutrients -oatmeal, yogurt, cheese, banana, spinach, almonds, tomato, pomegranate, sweet potato, prune in your daily diet. Figs are good sources of calcium and magnesium that are essential for bone strengthening. Vegetarians are often having low Vitamin B12. Vitamin B12 supplements helps to reduce leg pain.

Avocados with omega-3, oranges supply vitamin C, grape juice rich in flavonoids, anti-inflammatory fruits like blueberries, anti-inflammatory root vegetables like ginger and turmeric, amino acids in watermelon are other good sources of foods that help to strengthen legs.

  1. General do’s and don’ts for leg strengthening:
  • Avoid sitting or standing in same position for too ling. Take break when you feel that legs are getting heavy and tired. Walk for 10 mins.
  • Do not smoke, smoke has larger impact on blood circulation
  • Avoid too much salt in food as it causes edema
  • Reduce or avoid eating food high in saturated fats
  • Elevate your legs while sleeping. Rest legs on elevated foot rest while sitting.

If your legs are constantly hurting and pain is recurring contact your physician to understand the reason for your pain.

Image: Image by Free-Photos from Pixabay (Free for commercial use) & www.werindia.com

Author: Sumana Rao | Posted on: February 27, 2019
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14 Apps parents should be aware

14 apps that could put kids in danger

There are many Apps that attract kids and put them into dangerous situations. Many Apps are not safe for kids to use and parents must make note of these Apps. Recently Fairview Park Auxillary Police association has warned parents about 14 such apps that could put kids in danger and harm them.

Your child may insist on downloading these below apps. Before installing any such apps in your child’s phone read and thoroughly understand what these apps are for. These apps can expose your child to not just bullying and unwanted sexual messages also give information about child’s location.

These apps can be downloaded anywhere in the world and list of 14 apps given by Fairview Park Auxiliary to help protect your children.

Before installing any apps on children phone, parents need to give attention to following critical points.

  • Understand what the app is about, do some leg work, check privacy settings and if you feel satisfied then only approve to download
  • Do not agree or bend for child’s tantrums to download app. Talk through it, do not show your anger. Communicate effectively with child.
  • Help children to understand the positive and negative impact of social media. Give suitable examples.

14 apps that could put your kids in danger

BUMBLE is similar to the popular dating app “Tinder.” However, it requires women to make the first contact. Kids have been known to use Bumble to create fake accounts and falsify their age.

LIVE.ME is a live-streaming video app that uses geolocation to share videos, so users can find out a broadcaster’s exact location. Users can earn “coins” as a way to “pay” minors for photos.

ASK.FM is known for cyber bullying. The app encourages users to allow anonymous people to ask them questions. Ask an anonymous question and get an answer. This app has been linked to the most severe forms of Cyber bullying.

SNAPCHAT is one of the most popular apps of 2018. While the app promises users can take a photo/video and it will disappear, recent features including “stories” allows users to view content for up to 24 hours. Snapchat also allows users to see your location.

HOLLA is a self-proclaimed “addicting” video chat app that allows users to meet people all over the world in just seconds. Reviewers say they have been confronted with racial slurs, explicit content and more.

CALCULATOR% is only one of several secret apps used to hide photos, videos, files and browser history. This app looks like a calculator but functions like a secret photo vault. There are other apps just like this that have an icon that looks normal, but it is a hidden icon or some other app, etc.

KIK allows anyone to contact and direct message your child. Kids can bypass traditional text messaging features. KIK gives users unlimited access to anyone, anywhere, anytime. Keep in mind this app has built-in apps and web content that would be filtered on a home computer.

WHISPER is an anonymous social network that promotes sharing secrets with strangers. It also reveals a user’s location so people can meet up. An anonymous app where the creators promote sharing secrets and meeting new people.

HOT OR NOT encourages users to rate your profile, check out people in their area and chat with strangers. The goal of this app is to hook up.

OMEGLE is a free online chat website that promotes chatting anonymously to strangers.

YELLOW is an app designed to allow teens to flirt with each other in a Tinder-like atmosphere.

BURN BOOK posts anonymous rumors about people through audio messages, text, and photos.

WISHBONE is an app that allows users to compare kids against each other and rate them on a scale.

INSTAGRAM – kids are now creating fake accounts to hide content from parents. Kids also like to text using Instagram because messages are deleted once a user leaves the conversation.

Note: These are only a few examples of apps that you should be aware about. keep in mind when looking at apps… look to consider whether they have messaging features in them or not.

Checking your child’s phone and apps is the best defense against potential predators, who have become increasingly tricky when targeting victims.

Reference:

Visit more : https://www.facebook.com/FPAuxPA/

Author: Sumana Rao | Posted on: February 25, 2019
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Rabbit pose Shashankaasana

Shashankaasana Rabbit pose

Shashankaasana also known as Rabbit pose is a beautiful stretch that helps to improve blood circulation to brain and face. It is one of the beginners pose, easy to perform but gives tremendous benefits to body.

How to perform Shashankaaasana?

1. Sit straight in Vajrasana with hands on the thighs.
2. Inhale and raise both arms above head
3. While exhaling bend upper body.
4. Keep your back straight while bending forward.
5. Keep bending till your forehead and arms touch the floor. Your buttocks remain on heels.
6. Bring both arms next to your hips as shown in image. Relax neck, arms and shoulders.
7. Slowly inhale and exhale in this position for about 5 breaths. While breathing consciously perceive the breath into spine.
8. Inhale and slowly return to initial Vajrasana position.
9. Repeat this for 3 to 5 times.

Benefits of Shashankaasana:
• Improves blood supply to head and face.
• Improves brain functions and helps in focusing
• Blood circulation to face helps in improving skin complexion and gives clear skin.
• It is a recommended pose to overcome depression and anxiety.
• Slow breathing while bending helps digestive organs to perform better.
• Back muscles and spine both feel better if you are suffering from back ache.
• Reduces abdominal fat and tones abdomen area

Caution:
If you have knee pain, pinched lower back you might find it uncomfortable to perform this pose.

Image credit: Drchirag patel  @ https://commons.wikimedia.org/wiki/File:Rabbit_pose.jpg

Attribution: Drchirag patel / CC BY-SA (https://creativecommons.org/licenses/by-sa/3.0)

Author: Sumana Rao | Posted on: February 14, 2019
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Dark chocolates health benefits

Dark Chocolate is a healthy snack

This Valentine’s Day present your loved ones a box of Dark Chocolates! You might say…  “It tastes bitter why should I …?” Well… all for good health reasons and Dark chocolates are best health chocolates in the world! Let us see why dark chocolates is a healthy snack

One of the highest treasured food of the world, chocolate dates to 2000 BC. Maya from Central America first connoisseurs of chocolate had it as bitter fermented food drink with wine and spices! Chocolates made from beans of Cocoa plants by fermenting, drying and roasting of the beans. The fat that sits around the nibs is extracted as cocoa butter which has other health benefits. Nibs are used for chocolate liquor. Cocoa bean ground into cocoa powder used in baking and beverages.

Our favorite healthy snack dark chocolate contains nearly 90% of cocoa solids, cocoa butter and sugar unlike milk chocolates which has about 10 to 50% of cocoa solids.  Lower quality dark chocolate will have traces of milk, vegetable oil and butter fat and does not taste the way it should be. White chocolates make of cocoa butter, sugar and milk without cocoa solids.

Dark chocolate is good for health and is a healthy snack too. Reasons for its benefits are:

A 100-gram dark chocolate bar with 70–85% cocoa solid also contains

  • 11 grams of fiber
  • 67% of RDI for iron
  • 58% of RDI for magnesium
  • 89% of RDI for copper
  • 98% of RDI for manganese
  • In addition to good amount of potassium, phosphorus, zinc and selenium
  • It contains moderate amount of saturated and monosaturated fats
  • Contains theobromine and small amount of caffeine that are stimulants
  • Polyphenols, flavanols, catechins are other compounds present in dark chocolate.

 What health benefits we get from dark chocolate

  1. Presence of flavanol – rich cocoa solids in dark chocolates (2-3 times more than milk chocolate) helps production of nitric oxide in endolethium inner lining of blood vessels and relaxes blood vessels. Relaxed blood vessels mean improved blood flow and lowers blood pressure. In Kuna Indians, an isolated tribe in Caribbean coast hypertension was extremely low. Kuna Indians traditional intake of cocoa was high almost five cups a day, leading to high flavanols in their body. Flavanols helps to increase insulin sensitivity, good for heart and could reduce risk of diabetes.
  2. Dark chocolate improves HDL cholesterol and insulin sensitivity. Anti-oxidants are highly protective against the oxidation of LDL.
  3. All antioxidants and mineral substances help supporting healthy skin! Flavanols improves blood flow to skin and keeps it hydrated too!
  4. Did you know? Studies show dark chocolate may improve brain function. Eating high flavanol cocoa improves blood flow to brain and keeps it alert and active.

When you purchase dark chocolates for your loved ones on this valentine’s day choose 70% dark chocolate or higher to obtains the most flavanols as it contains more cocoa solids and bit more bitter for all good reasons. Store dark chocolates in dry, dark place and it will last up to two years. Do not refrigerate as the moisture make sugar to bloom on the surface and look will not be appealing. However, you can melt bloomed chocolates and use it as chocolate syrup!

 References:

Author: Sumana Rao | Posted on: February 13, 2019
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zucchini recipes

Healthy simple zucchini recipes

Sometimes after party, heavy food, we all feel like eating simple, not spicy food. At the same time, we all want it to be tasty too! Here we are presenting three healthy, simple zucchini recipes which fast and easy to prepare at the same time these supply less calories and tasty too!

#1 Zucchini curry recipe:

 Ingredients:

  1. Zucchini – 1 or 2
  2. Grated coconut – ¼ cup
  3. Green chilli – 2
  4. Red chilli – 1
  5. Coriander – chopped ¼ cup
  6. Curry leaves – few
  7. Seasoning – mustard, cumin, urad dal, chenna dal
  8. Salt – add less salt
  9. Turmeric powder – ½ tsp
  10. Oil – 1 or 2 tsp

Preparation:

  1. Wash and cut zucchini into 1 inch pieces, cut green chilli
  2. Heat oil and prepare seasoning – add mustard, daal, red chilli, curry leaves
  3. Add cut zucchini and green chilli, fry for few minutes – till the zuchhini becomes tender. Sprinkle little water, add turmeric powder, turn the heat to low and cook zucchini.
  4. Turn of the heat and add grated coconut garnish with coriander leaves. Serve zucchini curry with chapati, rice or bread

 #2 Zucchini baby spinach stir-fry recipe :

Ingredients :

  1. Zucchini – 1 or 2
  2. Baby spinach – 1 cup
  3. Cooking oil – 1 Tbsp
  4. Cumin powder – 1 tsp
  5. Fenugreek seeds – ¼ tsp
  6. Fennel seeds – ¼ tsp
  7. Mustard – 1tsp
  8. Red chilli powder – 1 tsp
  9. Red chilli – 1
  10. Turmeric – ½ tsp
  11. Salt – use less salt
  12. Chopped coriander – 1 Tbsp
  13. Mango powder – 1 tsp
  14. Lemon juice – 2 tsp

Preparation:

  1. Wash and cut zucchini to round pieces. Wash and drain water from baby spinach
  2. Mix cumin powder, fenugreek seeds, fennel seeds, chilli powder, turmeric powder and salt – prepare a spice mix.
  3. In a frying pan, heat oil on medium heat, add mustard, red chilli followed by baby spinach. Let baby spinach blanch in heat and then add zucchini pieces.
  4. Fry zucchini for 3 minutes. Let it turn just tender, not too tender and not mushy.
  5. Add spice mix, mango powder, lemon juice – mix well.
  6. Turn off the heat and garnish with chopped coriander.
  7. One can eat zucchini stir fry as it is, or have with basmathi rice, bread, chapati.

 #3 Zucchini fries recipe

Ingredients:

  1. Zuchhini – one
  2. Red chilli powder – 1 tsp
  3. Asafetida – a pinch
  4. Cumin powder – 1 tsp
  5. Salt – use less salt
  6. Turmeric powder – ¼ tsp
  7. Vegetable oil

Preparation:

  1. Cut zucchini into long pieces (similar potato fries cuts)
  2. Preheat oven
  3. In a large bowl combine red chilli powder, turmeric powder, cumin powder, asafetida and salt
  4. Add spice mix to cut zucchini and mix well
  5. Place zucchini mix on a baking sheet lined with parchment paper,
  6. Sprinkle oil on zucchini pieces and bake for 15 to 20 minutes. Flip halfway.
  7. Let zucchini turn slight brown
  8. Have zucchini fries with tomato ketchup or green chutney
Author: Sumana Rao | Posted on: February 11, 2019
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