Frequently Asked Questions

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Q1] What dietary regime is recommended for expectant mothers?

A1] Folic acid, calcium, iron are extremely important for expectant mothers. Folic acid supplements should be taken 6 months before planning a pregnancy. Its very crucial during the first trimester. Pregnant women should have at least 3 servings of calcium-rich foods like paneer, milk and yoghurt. The diet should have adequate quantities of iron to prevent anemia.

Q2] What kind of diet is recommended for healthy skin?

A2] For healthy and glowing skin have a diet which is low-fat, moderate-carbohydrate in the form of vegetables, fruits and whole grains and moderate protein. Drink a minimum of 8 glasses of water (not diet soda, coffee, or juice) a day to help maintain proper hydration -- this can have amazing results on the skin. Those who follow this diet not only find improvements in their skin appearance, but they lose weight, have more energy, sleep better, and have amazing individual results.

Q3] Can you suggest some stress busting tips?

A3]

• Get a massage
• Say a prayer to boost your spirits
• Indulge in a long good bath
• Eat nutritious food
• Try some exercise
• Mingle with positive people
• Do yoga, pilates and meditation on a regular basis

Q4] Please recommend some effective ways of staying young.

A4] Practice regular pranayama. Its essential for the body’s oxygenation

• Do breathing exercises regularly. These work wonders for the face & ease marks of stress and age.
• A flexibile and supple spine is the key to a youthful body. Practice asanas like surya namaskar, bhujangasan, dhanurasan, halasan, naukasan and shirsasan.
• Get 8 hours of peaceful sleep every night as all healing processes are heightened during sleep.
• Keep yourself well-hydrated with 2 litres of water everyday.

Q5] Can exercise help to make your skin glow?

A5] The markets maybe flooded with skin-care products but its exercise that really makes the difference to your skin. The best thing you can do for your skin is meditation. When you are in deep relaxation, your skin glows as your circulation improves dramatically. Do an hour of yoga regularly. It will increase flexibility and make your skin radiate with health. However, don’t go overboard with any exercise as it will cause the breakdown of newly built muscle leading to dull & tired looking skin.

Q6] What are the benefits of aqua aerobics?

A6] Aqua aerobics improves tone, stimulates the nervous system, is kind to the ligaments and facilitates strength in injured muscles and joints. It gives you a complete relaxing and refreshing feeling.

Q7] How does one benefit from meditation?

A7] Meditation helps improve clarity. It also gives a lot of inner strength which helps transcend mind over matter. Meditation improves spontaneity, increases relaxation and cleanses the mind of emotions such as resentment, anxiety and phobias.

Q8] Is a high-protein, low-carbohydrate diet a healthy way to lose weight?

A8] This is not at all a healthy way to lose weight. These diets can cause rapid weight loss, but most of it is water and lean muscle mass and not fat. This can make you dehydrated. You will become dehydrated and have bad breath. Diets like these can make you feel nauseous, tired, weak and dizzy.

Q9] Are zero-fat diets the quickest way to lose weight?

A9] Fat is an essential component diet and serves a number of functions in the body. Fat is required for the absorption of fat-soluble vitamins. Essential fatty acids derived from plant sources are required for structure and functions of cells. One-third of your calories in your diet should come from fat.

Q10] What diet do you suggest for healthy hair?

A10] The nutrition that we gain through our diets affect our hair. Adequate protein intake is necessary for healthy, shiny and bouncy hair since our hair is primarily made of proteins. Follow a low-fat, high-protein diet rich in minerals and vitamins. Carrots, beets, curry leaves and greens prevent premature graying of hair. Limit the intake of coffee, tea, alcohol and other fluids that increase water loss as they dry the hair. Drink at least 2 litres of water daily.

Q11] What exercises are safe during pregnancy? Which ones should be avoided?

A11] Yoga, stretches, sit-ups, meditation, walking, swimming are the best bets during pregnancy. Low impact aerobics can also be done. Do whatever exercise makes you feel comfortable. Stop if you feel any pain or discomfort. Weight lifting, twisting and jarring movements are a strict no-no.

Q12] What exactly is the ‘saatvic’ diet?

A12] ‘Saatvic’ diet is raw, unaltered food consumed in its natural unaltered form. They are unprocessed, unpreserved and unrefined. They deliver energy to the body and simultaneously heal irregularities and the state of ‘dis-ease’. Fruits, vegetables, herbs, seeds, sprouts, roots and nuts are common ‘satvic’ foods. They help detox, cleanse, rejuve, refine, purify and regenerate at the cellular level.

Q13] How does one benefit from Suryanamaskar?

A13] Suryanamaskar combines 14 asanas and pranayama followed in a particular sequence with a specific breathing pattern. It gives a complete body stretch and if done more than once serves as a cardiovascular work-out reducing fat overall and toning the entire body.

Q14] What are the advantages of free-hand exercises?

A14] Free-hand exercises incorporate calisthenics, yoga, pilates, military drills, Swiss Balls, Medicine Balls, resistance tubes, single and parallel bars. These exercises are creative, imaginative and have recreational value. They increase strength, stamina, agility, flexibility and tone. They promote wellness, well-being and aid in improving immunity and defense mechanism.

Q15] Do carbohydrates (bread, potatoes, rice) make you fat?

A15] Carbohydrates are the major source of energy. What matters is the quantity in which you eat them. Have a well-balanced diet wherein all nutrients are getting supplemented and there is no excess of any one particular nutrient. Those who are insulin resistant put on weight because of carbohydrates.

Q 16] What are the health benefits of a vegan diet?

A 16] Vegan fare reduces the risk of illnesses. Kicking the meat will help cut the risk of cancer, obesity and diabetes. Milk and milk products are linked to a host of diseases like cancer, heart disease, diabetes and stroke. These findings are backed by medical research.

Q 17] What diet is recommended for hypertension?

A17] Salt contains sodium which affects blood pressure. You can cut back on your sodium by cutting back on salt and salty foods and seasonings.Most people consume too much salt. Healthy adults and children need only small amounts of salt to meet their sodium needs - less than 1/4 teaspoon of salt daily. Those who have chronic hypertension should cut back on the salt that they consume. Use low sodium salts. Cut down on the hidden salts as well. Avoid chips, papads, pickles, sauces & ketch-ups.

Q18] What are the benefits of weight-bearing exercises for post-menopausal women?

A18] Research has shown that weight-bearing exercise can reduce the rate of bone loss in postmenopausal women. Weight-bearing exercise includes activities such as walking, running, and resistance training. You can benefit from weight-bearing exercise at any age. Consult your physician to educate yourself about your bone health. Your physician can order a test to assess your bone density and give you information about supplements and nutrition to reduce the mineral loss from your bones. It’s never too late to improve the health and strength of your bones.

Q19] Vitamin E is an important antioxidant. Can you name some foods rich in Vitamin E?

A19] Foods that are rich in Vitamin E include: spinach, cabbage, asparagus, beets, plums, mangoes, guava.

Q20] It is said that it is more beneficial to eat fruit rather than drink the juice of the same fruit. Why is that so?

A20] The main reason is that juice does not provide the fiber that whole fruit does. Fiber’s nutritional benefits are well documented as important to our health. Many people also drink large amounts of juice without regard to the calorie content, thinking that since it is juice and good for you, that the calories can be disregarded. This is a way many children and adults are consuming excess calories without realizing it.

Q21] Can you recommend a diet for the prevention and control of diabetes?

A21] Eat plenty of wholegrain breads and cereals, green leafy vegetables and fruits;
Eat a diet low in fat and, in particular, low in saturated fat;
Maintain a healthy body weight by balancing physical activity and food intake;
If you drink alcohol, limit your intake;
Eat only a moderate amount of sugars and food containing added sugars; and Choose low salt foods and use salt sparingly.

Q22] Can diets help minimize the symptoms of pre-menstrual syndrome?

A22] The diet that is recommended for women who suffer excessive pre-menstrual syndrome (PMS) is similar to that for good health generally: low salt, plenty of fruits, vegetables and cereal foods (breakfast cereals, bread, rice, pasta - preferably whole grain) and low fat.
Retention of fluid and constipation are both problems with PMS. Exercise is often helpful. Many people respond to light to moderate exercise, such as 30 minutes brisk walking each day, with a noticeable reduction in symptoms. There is some evidence that suggests that a high intake of calcium-rich foods may also help (low- or reduced-fat dairy products, legumes, tofu, broccoli, green leafy vegetables and calcium-fortified soy beverages).

Q23] What are the benefits of Pilates?

A23] While it’s much unlike traditional workouts, many find that the benefits of Pilates exercises outweigh the benefits offered by more traditional forms of exercise. Pilates exercises focuses on adding strength and flexibility without adding a considerable amount of bulk.
For that reason, many pop culture icons have turned to pilates in order to keep their bodies fit and tight. In addition to strengthening muscles, those who are experienced in Pilates exercises have a greater awareness of their bodies coupled with an increased level of flexibility.
Also, since breathing control is one of the key aspects of Pilates exercises, many find it to be a important source of stress relief and a great method for loosening up.

Q24] What are the benefits of yoga?

A24] There are many benefits of practicing yoga, here are a few:

• You'll feel more relaxed and learn to stay relaxed.
• Your overall muscle tone improves as well as alignment.
• You'll add vitality to your spine, improving all systems of the body, especially the glands and nerves.
• Digestion improves; gas and bloating lessens.
• Your lungs expand, increasing oxygen intake.
• You'll sleep better.
• You'll be less tired during the day with higher energy.
• Your immune system will strengthen.

Q 25] Why is it necessary to warm up before exercising?

A 25] Warming up, as the name implies increases the body temperature by increasing the blood circulation in the body as cold muscles and tendons are more prone to injury than warmed-up ones. The temperature elevation reduces the potential of muscle and connective tissue injuries. Also the blood flow to the muscles aids the delivery of fuels required for muscle performance.

Q26] Can you recommend a stress-busting diet?

A26] Junk food like chips, burgers and pizzas should be completely avoided. Cut down on fat and sugar consumption. Consume proteins from vegetarian sources. Proteins from non-vegetarian sources build up toxins in the body. Eat complex carbohydrates as they provide a slow and sustained energy release.

Q27] Can diets delay aging?

A27] A strong nutritious foundation can slow down the aging process. All those above 30 years of age should consume sufficient proteins, calcium, vitamins, proteins that would give them strong bones, glowing skin and lustrous hair which will keep them looking young. Maintain a healthy body weight and exercise regularly.

Q28] How much water per day is essential?

A28] 2 litres of water per day ie around 8 glasses is essential for proper functioning of the body. If you do heavy exercise or are over-weight you need to drink more water. Water aids in digestion, helps to maintain body temperature and metabolise body fat, lubricates and cushions organs, transports nutrients, and flushes toxins from your body. If you are dehydrated your body feels fatigued, your brain becomes less active and its hard to concentrate.

Q 29] Which asanas & breathing exercises help relax the mind?

A29] Slow deep breathing with meditation music put on or chanting omkar mantra will help to release stress and will relax your mind clearing away all thoughts helping you to increase your focusing power. Few simple yoga postures like Vajrasana, Tadasana, Paschimottasana, Sarvangasana, Halasana, Matyasana, Anuloma-viloma asana, Kapilbhatti Pranayama along with stretching will help in stabilizing the mind and will reduce stress levels.

Q30] How does one improve energy levels?

A30] To improve energy levels exercise regularly. Include a lot of fruits, vegetables, nuts and sprouts in your diet. Also cut down on your intake of white sugar, white flour, white bread and fried food-stuffs. Drink at least 2 litres of water a day. Dehydration can also make you feel lethargic.