tag:blogger.com,1999:blog-25132860332201103062024-03-13T13:04:38.062+05:30Calburn Fitness SolutionsMacedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-2513286033220110306.post-11659843411861419832011-05-08T22:35:00.000+05:302017-02-09T22:02:54.329+05:30Fitness Myths and Facts - Part II<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="font-family: "verdana" , sans-serif;">This is the continuation of my earlier post on Fitness Myths and Facts Part I. In this part I have once again busted five more myths that you might have come across. When it comes to health and fitness, we hear a lot of things from a lot of people we come across. Some will tell us from their experiences and some will tell us what they have heard from others. Some of it will be true and some of it will be false. There are a lot of health and fitness myths and facts. Let’s have a look at Part II…</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Myth – The more you sweat, the faster you lose fat weight.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Fact</span></b><span style="font-family: "verdana" , "sans-serif";"> – This is a misconception among the majority of people who exercise. They believe that sweating will help them lose weight faster. I have seen people in the gym insisting on putting off the AC and some don’t even want the fan, simply because they think that it will stop them from losing weight. What they do not understand is, they are actually losing a lot of water. And the weight loss that they see on the weighing scale after that kind of a workout comes from loss of water and not the fat. There is another drawback to this. People working out in hot condition get fatigue sooner while doing light intensity. To all the people who were doing this, the next time you workout, put on that fan, AC, open those windows and you will feel/see the difference.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Myth – You can eat anything if you’re exercising.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Fact</span></b><span style="font-family: "verdana" , "sans-serif";"> – Well, I have heard of this one a lot of times. Many exercisers think that since they exercise 5-6 days a week, they can eat anything. Let me tell you that you are doing nothing good to your body. Eating right kind of food is very important. I would say it is more important than exercises. Eating right and exercising only thrice a week is better than eating anything and exercising everyday. Eating right kind of food items plays an important role in an individual’s Body fat percentage because no matter how many days you workout, the food that is not nutritious will be stored as fats.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Myth – Smoking helps in weight loss.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Fact</span></b><span style="font-family: "verdana" , "sans-serif";"> – Smoking can lead to weight loss because the n</span><span class="apple-style-span"><span style="font-family: "verdana" , sans-serif;">icotine acts as an</span></span><span class="apple-converted-space"><span style="font-family: "verdana" , sans-serif;"> </span></span><span class="apple-style-span"><span style="font-family: "verdana" , sans-serif;">appetite suppressant. So you don’t feel like eating and you end up losing weight</span></span><span style="font-family: "verdana" , "sans-serif";"> but it is a very unhealthy way to lose weight. It is like removing one of your organs to reduce your weight but you would not consider doing those things, would you? Smoking is a harmful way to lose weight. Instead start exercising because most exercises depresses appetite. When you exercise, fat is broken down and released into the bloodstream. This acts as a built-in appetite depressant. This makes you want to eat less. I just gave you a better idea of losing weight, so…<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Myth – Beer/Alcohol helps put on weight.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Fact</span></b><span style="font-family: "verdana" , "sans-serif";"> – Let me tell you a little something before I start. Years ago when I got a job as a personal trainer at this most famous gym in my town, I came across this senior trainer who advised his client to drink beers/alcohol because the client was not happy with his weight gain program. I interrupted and advised the client not to do it. Well, later on I realized that the trainer was not a certified trainer. See, how important it is to train under a professional? Ok let’s get started with the beer and what makes a person gain weight. The beer or any other alcohol has calories in it. A gram of alcohol has 7 calories. So you can imagine the thousands of calories when one seats down to finish that bottle of whiskey. The calories in alcohol are called empty calories because it does not help in body’s growth or maintenance. All of it is stored as fat and that is how you gain weight and off course a beer belly. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Myth- You are healthy if you’re exercising.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "verdana" , "sans-serif";">Fact</span></b><span style="font-family: "verdana" , "sans-serif";"> – Totally Wrong! You are healthy only if you eat right. You may exercise a lot, however until and unless you fall in the healthy category of Body Fat Percentage, you cannot call yourself healthy. So start making right food choices and keep exercising, you will surely get there.<o:p></o:p></span></div>
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<span style="font-family: "verdana" , "sans-serif";">Stay Healthy!<o:p></o:p></span></div>
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<span style="font-family: "verdana" , "sans-serif"; font-size: 11.0pt; font-weight: normal;">You may want to read</span><span style="font-family: "verdana" , "sans-serif"; font-weight: normal;"> </span><span style="font-weight: normal; mso-bidi-font-weight: bold;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/12/fitness-myths-and-facts-part-i.html"><span style="color: red; font-family: "verdana" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">FITNESS MYTHS AND FACTS - PART I</span></a></span><span style="color: red; font-family: "verdana" , "sans-serif"; font-size: 10.0pt; font-weight: normal;"><o:p></o:p></span></h3>
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Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com5tag:blogger.com,1999:blog-2513286033220110306.post-38335604957378059662011-01-24T20:50:00.000+05:302011-01-24T20:50:00.575+05:30Exercises For Lazy People/Exercises In Limited Time<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVSWQWp2zvk1qiiwo5PUWDmUd45BwwldCX0T7LJ_qHESdJyVwaIINbaWDWTP1cRVF07PSes6p4ECgdk2yPkhphs7gCKiNgcsRXa9_DjUXEtFCI7zkm5tMETSTP_YGJyFZPJ4IvFipeG7zP/s1600/nbc-jul08.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVSWQWp2zvk1qiiwo5PUWDmUd45BwwldCX0T7LJ_qHESdJyVwaIINbaWDWTP1cRVF07PSes6p4ECgdk2yPkhphs7gCKiNgcsRXa9_DjUXEtFCI7zkm5tMETSTP_YGJyFZPJ4IvFipeG7zP/s320/nbc-jul08.jpg" width="320" /></a></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"></span><br />
<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Let’s get straight to the point. There are 1440 minutes in a day and all you need is 20-30 minutes from those 1440 minutes for exercises. And you don’t even have to go to the gym. Let me explain how…<o:p></o:p></span></span></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> </span><br />
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</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">You must have seen the vegetable vendor with his cart, starting out in the morning to sell the vegetables or the paper guy on his bicycle every morning delivering the newspaper. There is something common in the way they carry out their daily work. What is it? You must know the answer already… A lot of moving around that is. Then there is a person who works from his desk, where he has access to the computer, phone and everything else right there on his desk, even the coffee machine is not so far away and the only time he walks is to go to the washroom and the parking area where his vehicle is parked. Like these, there are thousands of other jobs that demand physical efforts and thousands of jobs that demand just the brain power. And most of the times it turns out that the people with sedentary jobs are unhealthy and the reason behind that is they do not have enough time to exercise and sometimes they are too lazy to do any physical activity.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Let’s try and change this. Let’s not wait for an event to occur because of this unhealthy life. Let’s start and get some physical activity from now on. And in a couple of months you will see that you are feeling stronger, healthier and less stressed than you usually are. I have designed a 20 weeks program for those who cannot go to the gym because of time constraints. It takes only 20 to 30 minutes. Just do the exercises 3 times in a week. In this post you will find workout for 8 weeks. In my future post I will write on continuation to this workout program where you will find the remaining 12 weeks program.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">*Please consult your Physician before doing any of the following exercises. <o:p></o:p></span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">*Exercises when done in a wrong way can be injurious. Learn the proper technique and always warm up before doing the exercises.<o:p></o:p></span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">*Read the instructions given below and view the exercise videos through the links provided.<o:p></o:p></span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Week 1-4<o:p></o:p></span></b></span></div><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Exercises<o:p></o:p></span></b></div></td> <td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Set 1<o:p></o:p></span></b></div></td> <td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Set 2<o:p></o:p></span></b></div></td> </tr>
<tr style="mso-yfti-irow: 1;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><a href="http://www.youtube.com/watch?v=5WB4etQmex4"><span style="font-family: Verdana, sans-serif;">BW Squats with DB Shoulder Press</span></a><span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">10 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">10 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 2;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><a href="http://www.youtube.com/watch?v=ynPwl6qyUNM"><span style="font-family: Verdana, sans-serif;">BW Push ups</span></a><span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">10 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">10 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 3;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Stair climbing<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 steps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 steps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 4;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><a href="http://www.youtube.com/watch?v=6YeSa5-saUw&playnext=1&list=PL82AEAE0371DCB383&index=16"><span style="font-family: Verdana, sans-serif;">Knees Up</span></a><span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">20 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">20 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 5;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><a href="http://www.youtube.com/watch?v=URhjZLFfKMs"><span style="font-family: Verdana, sans-serif;">Bridges</span></a><span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">10 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">10 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 6; mso-yfti-lastrow: yes;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><a href="http://www.youtube.com/watch?v=sHCFQaZUCzU"><span style="font-family: Verdana, sans-serif;">Crunches</span></a><span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> </tr>
</tbody></table><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;"> <o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">*BW=Body Weight, DB=Dumbbell, Reps=Repetitions.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Week 5-8<o:p></o:p></span></b></span></div><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Exercises<o:p></o:p></span></b></div></td> <td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Set 1<o:p></o:p></span></b></div></td> <td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Set 2<o:p></o:p></span></b></div></td> </tr>
<tr style="mso-yfti-irow: 1;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">BW Squats with DB Press<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 2;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">BW Push ups<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 3;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Stair climbing<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">20 steps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">20 steps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 4;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Knee Ups<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">30 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">30 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 5;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Bridges<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">15 reps<o:p></o:p></span></div></td> </tr>
<tr style="mso-yfti-irow: 6; mso-yfti-lastrow: yes;"> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Crunches<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 83.7pt;" valign="top" width="112"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">20 reps<o:p></o:p></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="114"><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">20 reps<o:p></o:p></span></div></td> </tr>
</tbody></table><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;"> <o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">*BW=Body Weight, DB=Dumbbell, Reps=Repetitions.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><br />
<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">INSTRUCTIONS</span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
<ul><li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Warm up before doing the exercises. For warm up you can do some mobilization exercises. You can also do a few repetitions of the same exercises before doing the actual workout. </span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Do all the exercises slowly.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Learn the form of the exercises by clicking on them (video links). You don’t have to use the Dumbbells if you don’t have them. Just do the movement.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/how-important-is-breathing-while.html">Learn proper breathing technique while exercising</a>. Exhale while exerting force and inhale while coming back to the starting position.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Keep your core (abdominal muscles) activated throughout the exercises at the same time remember to breathe.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Take it slow. Don’t rush.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Rest for 30 to 60 seconds between sets. If you are too tired take a longer rest and take deep breaths. Deep breaths will help in taking in oxygen and avoiding hyperventilation (abnormal loss of carbon dioxide). </span></li>
</ul></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">BW Squats with DB Press<o:p></o:p></span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Control the exercise movement. Inhale while going down and exhale while coming up, pushing through the heels and don’t let your hips drop lower than your knees and don’t let your knees go past your toes while going down.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">BW Push ups<o:p></o:p></span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Do them very slowly. Inhale while going down and exhale while coming up (pushing). Women can do the <a href="http://www.youtube.com/watch?v=bFyzS1Z_mxA">modified version of the push ups</a>. <o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Stair climbing</span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Climb the stair slowly. Climbing the stairs very fast can increase you blood pressure very quickly. Stair Climbing can be done using the stairs at work or at home. Take the stairs instead of the lift. You don’t have to climb three stories right away. Just stick to the program and you will see results.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Knees Up</span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">In the video there are two versions shown; Low impact version and High Impact version. Do the low impact version. The high impact is bad for knee joints incase in bad knees. Control the movement while doing the knee Ups.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Bridges</span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">While doing the bridges, squeeze your gluteus muscles to lift your butt off the floor.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Crunches<o:p></o:p></span></b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Remember to breathe during crunches. Exhale while crunching up and inhale while going back to the starting position. Don’t pull yourself (neck) up with your hands.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Let’s start living a healthy life. And remember, nutrition also plays a vital role. So along with exercising, make the right food choices. Healthy New Year 2011!!!</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Stay Healthy!<o:p></o:p></span></span></div></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com2tag:blogger.com,1999:blog-2513286033220110306.post-37030243301477299162011-01-01T13:39:00.000+05:302011-01-01T13:39:14.322+05:30Health and Fitness 2010<h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><h3 style="line-height: 14.9pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><div class="MsoNoSpacing" style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdaj1zCy73xoLtPDCkstKu5pEsnkg2KHpB3OOwxUlqV9pr6bt2FTJtYuB4FzVb_tsJquHUyZLgwXWaX4ldRfwOOpm2CW4T1vkIil165PoXry0vJA9JjY4XLVnBc9GvqsAgMtB6XzkzBtwF/s1600/Mag1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdaj1zCy73xoLtPDCkstKu5pEsnkg2KHpB3OOwxUlqV9pr6bt2FTJtYuB4FzVb_tsJquHUyZLgwXWaX4ldRfwOOpm2CW4T1vkIil165PoXry0vJA9JjY4XLVnBc9GvqsAgMtB6XzkzBtwF/s320/Mag1.jpg" width="246" /></a></div><b><span style="font-family: Verdana, sans-serif; font-size: 10pt;">The following is the collection of all the posts that I have written so far. I have made this list to help you find topics that you might have missed or might want to know about, without any difficulty. The links will take you to that particular post. I have been writing on very important health and fitness issues and I hope the information helps you to make lifestyle modification and live a healthy life. </span></b><br />
<b><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><br />
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<h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/12/fitness-myths-and-facts-part-i.html">FITNESS MYTHS AND FACTS - PART I</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="color: blue; font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/12/exercises-for-women-troubles-zones-butt.html">EXERCISES FOR WOMEN TROUBLE ZONES - BUTT, THIGHS AND HIPS</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/11/is-weight-training-good-for-women.html">IS WEIGHT TRAINING GOOD FOR WOMEN?</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/11/caloric-values-of-india-food.html">THE CALORIC VALUES OF INDIA FOOD</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/11/what-are-nutrients-calories.html">DAILY NUTRIENT REQUIREMENTS AND THEIR CALORIC VALUES</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/11/exercise-and-osteoporosis.html">EXERCISE AND OSTEOPOROSIS</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/10/beware-of-misleading-health-products.html">BEWARE OF MISLEADING HEALTH PRODUCTS, FITNESS STUDIOS, GYMS AND PERSONAL TRAINERS</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/10/what-is-diabetes-how-can-it-be.html">WHAT IS DIABETES? HOW CAN IT BE CONTROLLED?</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/pregnancy-and-exercise.html">PREGNANCY AND EXERCISE</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/benefits-of-aerobiccardiovascular.html">BENEFITS OF AEROBIC/CARDIOVASCULAR TRAINING</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/is-your-diet-plan-hitting-boredom-dont.html">IS YOUR DIET PLAN HITTING BOREDOM? DON’T WORRY</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/are-you-suffering-from-low-back-pain.html">ARE YOU SUFFERING FROM LOW-BACK PAIN?</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/common-movements-person-with.html">COMMON MOVEMENTS A PERSON WITH OSTEOPOROSIS SHOULD AVOID.</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/include-warm-up-and-cool-down-periods.html">INCLUDE WARM UP AND COOL DOWN PERIODS IN YOUR EXERCISE ROUTINE</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/how-important-is-breathing-while.html">HOW IMPORTANT IS BREATHING WHILE EXERCISING?</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/weight-loss-pillsproducts-do-they.html">WEIGHT LOSS PILLS/PRODUCTS; DO THEY REALLY WORK?</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/exercise-guidelines-for-asthmatics.html">EXERCISE GUIDELINES FOR ASTHMATICS.</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/is-knee-pain-keeping-you-away-from.html">IS THE KNEE PAIN KEEPING YOU AWAY FROM WORKING OUT?</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/too-flexible-it-could-lead-to-injury.html">TOO FLEXIBLE? IT COULD LEAD TO AN INJURY.</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/starting-weight-loss-program-follow.html">STARTING A WEIGHT LOSS PROGRAM? FOLLOW THESE SIMPLE STEPS TO REACH YOUR GOALS.</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/women-osteoporosis-and-calcium.html">WOMEN, OSTEOPOROSIS AND CALCIUM.</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt; text-transform: uppercase;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/choose-right-food-its-not-that-hard.html">CHOOSE THE RIGHT FOOD – IT’S NOT THAT HARD.</a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><u1:p></u1:p><o:p></o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><o:p> </o:p></span></h3><h3 style="line-height: 14.9pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 16.55pt;"><span style="font-family: Verdana, sans-serif; font-size: 10pt;">Stay Healthy!<o:p></o:p></span></h3><br />
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</div></h3></span></h3>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-20376331504197087422010-12-22T12:39:00.000+05:302010-12-22T12:39:36.114+05:30Two Glasses Of Water – The Healthy Eating During Christmas.<div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbQUrEvrBoQdOCwq19hnElSILm1MZm9mM4n4276Pwql9yV_-aEJ2770Vtl-Zgz46Lo-xGa5tMiAPhcxKXt1YrVw6W-BLo8Mwt2OMZUadEHZUVmUGf9scucpk4D3OdzdauTk16Rqh7ItNv/s1600/water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbQUrEvrBoQdOCwq19hnElSILm1MZm9mM4n4276Pwql9yV_-aEJ2770Vtl-Zgz46Lo-xGa5tMiAPhcxKXt1YrVw6W-BLo8Mwt2OMZUadEHZUVmUGf9scucpk4D3OdzdauTk16Rqh7ItNv/s1600/water.jpg" /></span></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It’s Christmas in a couple of days and I have already started eating the sweets. I am not going to deprive myself of the food and sweets this Christmas. But I am also not going to forget about my health. Well, as always I have a plan to go about with this festive season and I am going to stick to it. I have come up with a simple yet very effective step. I have named it “Two Glasses Of Water”. This practice will guide me and you to stay healthy and at the same time not deprive oneself of the delicious Christmas food and sweets that we can indulge in once a year.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">“Two Glasses Of Water” – How to Practice?<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Drink a glass of water before eating any sweets and another glass of water after eating. The first glass of water will help you in eating less because you will feel full and the second glass of water will prevent you from overindulging in more sweets because again, you will feel full.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbQUrEvrBoQdOCwq19hnElSILm1MZm9mM4n4276Pwql9yV_-aEJ2770Vtl-Zgz46Lo-xGa5tMiAPhcxKXt1YrVw6W-BLo8Mwt2OMZUadEHZUVmUGf9scucpk4D3OdzdauTk16Rqh7ItNv/s1600/water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbQUrEvrBoQdOCwq19hnElSILm1MZm9mM4n4276Pwql9yV_-aEJ2770Vtl-Zgz46Lo-xGa5tMiAPhcxKXt1YrVw6W-BLo8Mwt2OMZUadEHZUVmUGf9scucpk4D3OdzdauTk16Rqh7ItNv/s1600/water.jpg" /></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Alcohol is something that is had in plenty during this time. So if you are not able to avoid the drinks, here is a solution. Drink two glasses of water for a glass of alcohol. So start with a glass of water and every glass of alcohol must be followed by a glass of water. The water will help in reducing the <span class="apple-style-span">diuretic effect (alcohol increases urination and flushes water from the body) and at the same time it will help you in keeping away from overindulging.</span></span></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><o:p></o:p></span><br />
<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Explanation:<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It’s simple. The idea of this practice is to stay full most of the times so that you don’t overindulge.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbQUrEvrBoQdOCwq19hnElSILm1MZm9mM4n4276Pwql9yV_-aEJ2770Vtl-Zgz46Lo-xGa5tMiAPhcxKXt1YrVw6W-BLo8Mwt2OMZUadEHZUVmUGf9scucpk4D3OdzdauTk16Rqh7ItNv/s1600/water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"></span></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">This practice of “Two Glasses Of Water” will not only help you through this Christmas season but also throughout your life. </span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy! <o:p></o:p></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com3tag:blogger.com,1999:blog-2513286033220110306.post-23208098705075299772010-12-16T20:41:00.000+05:302010-12-16T20:41:03.445+05:30Fitness Myths and Facts - Part I<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">When it comes to health and fitness, we hear a lot of things from a lot of people we come across. Some will tell us from their experiences and some will tell us what they heard from others. Some of it will be true and some of it will be false. There are a lot of health and fitness myths and facts. In this part, I have busted five myths.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuNPicIGi8N_icYbT_b-F3vcbFsY8axfHvGM65_sdjP79Br0T7K6ua7gAOx_1CKYf5fA-fbYKuwqVYwEfmn2UAgT2KqQgKiStoanW-B7RFpGHq-c-P8fTyW9ArepbhIO1mhzKLkfbDV3pz/s1600/mythsandfacts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuNPicIGi8N_icYbT_b-F3vcbFsY8axfHvGM65_sdjP79Br0T7K6ua7gAOx_1CKYf5fA-fbYKuwqVYwEfmn2UAgT2KqQgKiStoanW-B7RFpGHq-c-P8fTyW9ArepbhIO1mhzKLkfbDV3pz/s320/mythsandfacts.jpg" width="320" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Myth - More Proteins helps in gaining big muscles<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Fact – </b>For hypertrophy (increase in muscle size) one has to eat all the required <a href="http://macedonio-fitnesscoach.blogspot.com/2010/11/what-are-nutrients-calories.html">nutrients</a> in their specific amounts and do weight training. An athlete would need 1.2 to 1.5 grams of protein per KG of body weight. Extra amounts of proteins put extra stress on kidneys and liver. Proteins when eaten in excess get converted into fats. The muscles don’t increase in size until and unless they are exercised. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Myth - Longer workout duration causes more <a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/starting-weight-loss-program-follow.html">weight loss</a></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Fact – </b>To lose fat weight one has to do low intensity exercises for a longer duration up to a point. But that doesn’t mean one has to exercise for countless hours. If exercises continue beyond the point, the benefits from your workout will be reduced and it can cause overuse injuries (overtraining). An hour of workout each session is good enough to get good results.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Myth – Frequent exercising, faster the muscle grows.</span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Fact – </b>This again will cause result in overtraining. One cannot gain muscles in a few days. The process of muscle growth takes place when you rest the muscle. So if you are working out the same muscles over and over again without giving them any rest, those muscles will have no time to recover and build. It usually takes around 24 to 48 hours for muscles to recover.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><b><o:p><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> </span></o:p></b><b><o:p><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> </span></o:p></b></div><div class="MsoNoSpacing" style="text-align: justify;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Myth -Fat can be transformed into muscle<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Fact – </b>Fat and lean muscles are two different tissues. Fat can never be converted into lean muscles. Many young aspiring bodybuilders/fitness enthusiasts make a mistake of putting on a lot of weight thinking they would do a so called definition workout once they become huge. But let me be very clear, in order get a defined body one has to have a lot of lean muscles. So if you are thinking about converting all that fat weight into lean muscle, just remember that won’t happen. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Myth - More the abdominal exercises, more the fat loss in that area</span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Fact – </b>People waste a lot of time doing abdominal exercises thinking they will lose fat from the abdominal region. The fact is; they are only strengthening the abdominals. The fat that is sitting on the muscles below the skin remains there forever. Like other muscles, abdominals too has to be given time to recover. Remember spot reduction is not possible. So the only way to get a flat stomach or defined abdominals is by doing a combination of aerobic/cardio training along with abdominal exercises. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-64837626509218275742010-12-03T11:49:00.002+05:302010-12-03T18:43:36.659+05:30Exercises For Women Trouble Zones - Butt, Thighs and Hips<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWhpPkNNCZX3Fgf4x4SbyhGF9cC4tmI4Qisk70TCffWNCUZ0R2p4FSpm8ctpg3wCdZGbUEFpgg5V9Ut7A3Nw_0Gfx11TAxrrNyP9Tcr7jBH6ZZFdyYGUnpdAeYEDmKkZiDozmmxRlDg7Tr/s1600/ridlovehandles.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWhpPkNNCZX3Fgf4x4SbyhGF9cC4tmI4Qisk70TCffWNCUZ0R2p4FSpm8ctpg3wCdZGbUEFpgg5V9Ut7A3Nw_0Gfx11TAxrrNyP9Tcr7jBH6ZZFdyYGUnpdAeYEDmKkZiDozmmxRlDg7Tr/s320/ridlovehandles.jpg" width="320" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The most important thing a woman wants from her workout program is to get in good shape. When they talk about good shape, they are talking about their hips, butt and thighs. Before I write more, let me just tell you why women choose/need to work more on these areas than the other. It is because the physiology of a woman is such that most of the excess fat/weight is accumulated in these three areas. While in a man it is the abdominal area that carries a lot of excess fat/weight. Let me be very clear to all the women and men; Spot reduction is not possible. Only a combination of aerobic/cardio training and weight training can shape you up and give you results.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Include the following exercises in your workout routines and see results. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><u><span style="font-family: Verdana, sans-serif;">Aerobic Training<o:p></o:p></span></u></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Aerobic dance/Cardio routines<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Cycling<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Jogging <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Walking<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Running<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Stair climbing/Take the stairs instead of the elevator<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><u><span style="font-family: Verdana, sans-serif;">Weight Training</span></u></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=xDdSZmWNYQI">Squats</a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=Z2n58m2i4jg&feature=related">Lunges</a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=URhjZLFfKMs">Bridge exercises</a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=8XcVxzv_DBU">Leg extension</a><o:p></o:p></span><br />
<a href="http://www.youtube.com/watch?v=fhqfgyhQATY"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Hip extension</span></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=ImrIPrsH3iU">Leg curls</a> <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=UlpM3hNfcVA">Leg Press</a> <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=pvnR8CDb4BU&feature=related">Hip abduction</a> <a href="http://www.youtube.com/watch?v=2LBw3GJHDq4">Hip adduction</a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=DJ63rzIPcGA">Heel raises </a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.youtube.com/watch?v=dQqApCGd5Ss">Step ups</a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><o:p><br />
</o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Now that you know what to do to lose all that fat, just get going. Stick to a proper weight/fat loss diet and exercises and you will start seeing changes in a couple of months. Remember, no matter how overweight and out of shape you are, you can always turn things around by exercising and making right food choices. </span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Please consult your physician before starting any workout program <span class="Apple-style-span" style="font-family: arial, sans-serif; line-height: 19px;"><em style="font-style: normal;">especially if</em></span> you have any health issue. </span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com2tag:blogger.com,1999:blog-2513286033220110306.post-16295530928836288472010-11-26T17:53:00.001+05:302010-11-26T18:01:38.129+05:30Is Weight Training Good For Women?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZToqB0EhZZJVyPh9GW4CEMWKQqms2NaHXBIJ2phdi30KnC-JC0HpmUYcohn57-P88nmtxSsJmtXHMK-QHojNDIl6cbOQl3ZOME5hRE-13ivS5WBnGeCBgKp6tDq9ws3X7bwSQVTFjqPVw/s1600/333846-3857-38.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZToqB0EhZZJVyPh9GW4CEMWKQqms2NaHXBIJ2phdi30KnC-JC0HpmUYcohn57-P88nmtxSsJmtXHMK-QHojNDIl6cbOQl3ZOME5hRE-13ivS5WBnGeCBgKp6tDq9ws3X7bwSQVTFjqPVw/s320/333846-3857-38.jpg" width="213" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Weight Training is absolutely good for women, knowing that as a woman grows older, physiological changes that occur with post menopause, the bones of a woman loses density and becomes fragile. This is the reason why women suffer from osteoporosis more than the men. </span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">But why do a majority of women do not like to weight train? The answer is simple; they are scared of getting muscles like man. They are worried of looking manly. But let me tell this to all the women around the world, you won’t get bigger, muscular and manly, unless the weight training program is really extreme like that of a bodybuilder and unless your testosterone levels are high like that of a man. It is the high levels of testosterone in man that causes bigger muscles and higher strength gains. </span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">So how does weight training help a woman?<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Weight training puts stress on the bones which causes it to strengthen. So a well designed weight training workout and a balanced diet can help women stay stronger throughout her life and avoid osteoporosis that usually accompanies physiological changes and age.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">To conclude I would advice all women to do weight training at least 2–3 times a week. A certified/professional Personal Trainer would design the right kind of weight training workout for you. And remember a proper designed weight training program “won’t make your body like that of a man, it will only make you physically stronger like a man”.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Stay Healthy!<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">You might also like to read<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/common-movements-person-with.html">Common movements a person with osteoporosis should avoid</a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/women-osteoporosis-and-calcium.html">Women Osteoporosis and Calcium</a><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/11/exercise-and-osteoporosis.html">Exercise and Osteoporosis</a><o:p></o:p></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com3tag:blogger.com,1999:blog-2513286033220110306.post-53541440987349103342010-11-19T20:34:00.000+05:302010-11-19T20:34:25.600+05:30The Caloric Values Of India Food<div class="MsoNormal" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="line-height: 115%;">Because I am a health conscious person, I am always interested in knowing the caloric value of the food that I eat. This helps me to keep a track of my caloric intake, which further helps me avoid the excessive eating. And since I am an Indian who indulges in Indian food, I started researching on internet to know about Indian food and their caloric values, however I found out that there are not many websites that give a clear idea of the caloric values of our Indian food. The internet is loaded with the Western and European food items and their caloric values. I don’t deny that we eat western and European food but I would like to make a point that the majority of Indians actually don’t indulge in foreign cuisine. For all those health conscious Indians, there </span><span class="Apple-style-span" style="line-height: 18px;">isn't</span><span class="Apple-style-span" style="line-height: 115%;"> much on the internet that can help them figure out how many calories they eat every day. So I have put together a detailed list of most popular food items that we eat on daily basis and their caloric values to give you an idea about the amount of calories that are in the food items that we eat several times.</span></span><span class="Apple-style-span" style="font-size: medium; line-height: 115%;"><span class="Apple-style-span" style="font-size: 12pt;"><o:p></o:p></span></span></div><div class="MsoNormal" style="text-align: justify;"><span class="Apple-style-span" style="line-height: 18px;"><br />
</span></div><div class="MsoNormal" style="text-align: justify;"><span class="Apple-style-span" style="line-height: 18px;"></span></div><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; width: 445px;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td style="background: #C00000; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">ITEM<o:p></o:p></span></span></b></div></td> <td style="background: #C00000; border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">QUANTITY<o:p></o:p></span></span></b></div></td> <td style="background: #C00000; border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">CALORIES<o:p></o:p></span></span></b></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Bread<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 slice (20g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">50<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Boiled egg<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">50 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">87<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Skimmed milk<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100 ml<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">50<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cow’s milk<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100 ml<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">70<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Idlis<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 No. (100 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">130<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Butter<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 tsp (5g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">36<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Sambar<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (60ml)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">80<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Dosa<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 No. (50 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">135<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Coconut chutney<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 tbsp<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Coffee with sugar<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (120 ml)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">54<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Tea with sugar<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (120 ml)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">37<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Upma<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">220<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stuffed parata<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 Nos.<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">160<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Curd (1 cup)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 Cup (120 ml)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">80<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Poories<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 Nos.<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Vada pav<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 No. (30g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">260<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Kachori<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 No.(150 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">190<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Khakras<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 Nos. (30 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">180<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cooked rice<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">200 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">200<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Veg Sabji<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (125 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">104<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Salad – Tomato, Onion, Cucumber<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">50 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">15<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Chapathi with little oil<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 Nos.<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Thick Dal<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 Cup (100 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">165<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cauliflower with green peas<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">¾ cup (75 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">125<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Phulka<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">4 (70 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">200<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Tomato rice/ lime rice<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">180<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Roasted papad<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">10 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">30<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Tandoor roti<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 No.<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">140<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Mutton curry<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">150<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Mutton kofta curry<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">130 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">250<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Chicken vindaloo<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">½ cup (80 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">170<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Vegetable stew<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">¾ cup (115 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">75<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Vegetable pulav<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (150 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">190<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Chicken soup<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (230 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">465<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Lentil soup<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (210 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">70<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Tomato soup<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 Cup (145 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">45<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Puliogere/ Bisi bele bath<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">190 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">280<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Mutton biryani<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">245 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">635<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Navarathan Pulav<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">200 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">325<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Vegetable pulav<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">200 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">375<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Jowar roti<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 No. (80 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">120<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Batura<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 No. (70 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">325<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Naan<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 No. (40 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">125<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Noodles (vegetable)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup (230 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">230<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Channa masala<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">150 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">230<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Baingan bartha<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">170 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">325<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Palak paneer<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">150 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">150<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Pav + Bhaji<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 Nos. + 1 cup<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">270<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Shahi paneer<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">250<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div></td> </tr>
<tr> <td style="background: #C00000; border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">DESSERT ITEMS<o:p></o:p></span></span></b></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Gulab jamun<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 Nos. (70g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">360<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cake with icing<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 No. (60 g)<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">300<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Fruit salad without ice-cream<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">80<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Rasagulla<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">30 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">100<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Badam Halva<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">50 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">280<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Mysore Pak<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">50 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">170<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Burfi<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">50 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">170<o:p></o:p></span></span></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 1.95in;" valign="top" width="187"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Jalebi<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">80 g<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">350<o:p></o:p></span></span></div></td> </tr>
</tbody></table><br />
<div class="MsoNormal"><b><span style="line-height: 115%;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></span></b></div><div class="MsoNormal"><b><span style="line-height: 115%;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Note: Near calories values have been given. Variations in household measure and cooking methods may alter the values; therefore the above values are approximate.</span></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It takes an hour for a person running on a treadmill to burn 300 – 500 calories approximately, depending on the intensity. So the next time you want to eat a box full of Gulam jamun, think twice… <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-41001400662465275352010-11-11T18:41:00.001+05:302010-11-15T00:25:52.153+05:30Daily Nutrient Requirements And Their Caloric Values<div class="MsoNormal" style="text-align: justify;"><span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">We have heard about calories and nutrients several times but do we really know what it means? Let’s educate ourselves a little before we look at the daily nutrient requirements and their caloric values..</span></span></span></div><div class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></span></span></div><div class="MsoNormal" style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSHjQJBPWkRirb6cr_J-4KFVU_qCbmJBFkHeObEqHGcvjTd763qWTyyZu4qgE2Cb6FLt13NAR3Oq8P-SY2Ab5DFALNblD56_TJqookW8HQmRHytDTuctWcaVBdJavOpgPRdK2ZDv0xamTn/s1600/food.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSHjQJBPWkRirb6cr_J-4KFVU_qCbmJBFkHeObEqHGcvjTd763qWTyyZu4qgE2Cb6FLt13NAR3Oq8P-SY2Ab5DFALNblD56_TJqookW8HQmRHytDTuctWcaVBdJavOpgPRdK2ZDv0xamTn/s320/food.jpg" width="320" /></a><span style="line-height: 115%;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">What are nutrients? Nutrients are life sustaining substances found in food. They work together to supply the body with energy and structural materials and to regulate growth, maintain and repair the body’s tissue. <o:p></o:p></span></span></span></div><div class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></span></span></div><div class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">What are calories? Protein, carbohydrate and fat are the three nutrients that provide calories. These calories are used by the body to sustain life by helping to maintain body temperature and facilitating the growth and repair of all organs and tissue.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></span></span></div><div class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Many people believe fat calories are bad calories. But they are wrong. One reason fat calories are considered bad is that because people eat too many of them which results in excess body fat and weight. All three nutrients serve a vital purpose in our diet. While the amount of each nutrient a body needs varies widely, there are guidelines for making sure that the body receives enough nutrients to sustain a healthy and active lifestyle. Refer to the following table to know the requirements and values of nutrients. </span></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><o:p></o:p></span></span></div><div class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />
</span></span></div><div class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;"></span></div><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-left: 31.5pt;"><tbody>
<tr> <td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 90.9pt;" valign="top" width="121"><div align="center" class="MsoNoSpacing" style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">NUTRIENTS<o:p></o:p></span></span></b></div></td> <td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 242.7pt;" valign="top" width="324"><div align="center" class="MsoNoSpacing" style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">REQUIREMENTS<o:p></o:p></span></span></b></div></td> <td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.8pt;" valign="top" width="114"><div align="center" class="MsoNoSpacing" style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">VALUE<o:p></o:p></span></span></b></div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 90.9pt;" valign="top" width="121"><div class="MsoNoSpacing"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Protein</span></span></b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 242.7pt;" valign="top" width="324"><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Approximately 50 to 70 grams depending on the body size or 12 to 20% of caloric intake as protein.<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.8pt;" valign="top" width="114"><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 gram protein = 4 calories<o:p></o:p></span></span></div><div class="MsoNoSpacing"><br />
</div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 90.9pt;" valign="top" width="121"><div class="MsoNoSpacing"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Carbohydrate</span></span></b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 242.7pt;" valign="top" width="324"><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">A minimum of 125 grams, optimal 350 to 400 grams or 55 to 65% of caloric intake as carbohydrate.<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.8pt;" valign="top" width="114"><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 gram carbohydrate = 4 calories<o:p></o:p></span></span></div><div class="MsoNoSpacing"><br />
</div></td> </tr>
<tr> <td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 90.9pt;" valign="top" width="121"><div class="MsoNoSpacing"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Fat</span></span></b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 242.7pt;" valign="top" width="324"><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Approximately 30 to 65grms depending on caloric consumption or 25 to 30% of caloric intake from fat.<o:p></o:p></span></span></div></td> <td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 85.8pt;" valign="top" width="114"><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 gram Fat = 9 calories</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><o:p></o:p></span></span></div><div class="MsoNoSpacing"><br />
</div></td> </tr>
</tbody></table><br />
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</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Note: A dietician will be able to help you with a detailed meal plan and tell you exactly what modifications are to be made incase your caloric intake is in excess.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: medium;"><span class="Apple-style-span" style="font-size: 12pt;"><o:p></o:p></span></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-80499200736483285242010-11-03T17:36:00.000+05:302010-11-03T17:36:56.507+05:30EXERCISE AND OSTEOPOROSIS<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0FVu_BZveE77cBq2YihhJmtOql_kv6Chp_LSi-D6YaYo0TzemJ3gjZTAH_nvugTyM6JJKH0bvv-_kzUfATfAMyEZwxhwz2Mori7eNWmUsg_dmhOP6HJCXk-u4ArkZP9tw2KMv8v4ONoL-/s1600/symptoms-2dosteoporosis-small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: black;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0FVu_BZveE77cBq2YihhJmtOql_kv6Chp_LSi-D6YaYo0TzemJ3gjZTAH_nvugTyM6JJKH0bvv-_kzUfATfAMyEZwxhwz2Mori7eNWmUsg_dmhOP6HJCXk-u4ArkZP9tw2KMv8v4ONoL-/s320/symptoms-2dosteoporosis-small.jpg" width="320" /></span></span></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/women-osteoporosis-and-calcium.html">Osteoporosis</a> is a disease characterized by low bone mass and loss of bone tissue that may lead to weak and fragile bones. It has been a major health concern especially for <a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/women-osteoporosis-and-calcium.html">women</a>. If you have osteoporosis, you have an increased risk for fractured bones, particularly in the hip,</span></span></span><span class="apple-converted-space"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"> </span></span></span><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">spine, and wrist.</span></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Maintaining activity through one's lifetime is an essential step in maintaining healthy bones and reducing the risk of fractures. </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later. <o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Lifestyle modification should also be incorporated into your treatment. Regular exercise can reduce the likelihood of bone fractures associated with osteoporosis.</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Equally important for older adults in terms of osteoporosis is the effect of exercise on the risk of falling. When individuals with osteoporosis fall, they typically break bones, and in fact, sometimes the bones are so brittle that they break before the person hits the ground; for example, just stepping off a raised pavement/footpath could break a brittle bone in the hip, and then the individual falls as a result. People fall for many reasons, including poor balance, poor vision, decreased strength and range of motion. Exercise can't help every factor, but studies show that exercises such as balance training, leg strengthening, and flexibility training can reduce the risk of falling in older adults.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">There are four steps to prevent osteoporosis. No one step alone is enough to prevent osteoporosis.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"></div><ul><li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Eat a balanced diet rich in <a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/women-osteoporosis-and-calcium.html">calcium</a> and vitamin D.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Engage in weight-bearing exercise.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Adopt a healthy lifestyle with no </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">smoking or excessive alcohol intake.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Take medication to improve bone density when appropriate.</span></span></li>
</ul><br />
<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Prevention </b></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Exercises</b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">The following exercises are best to prevent osteoporosis<o:p></o:p></span></span></div><div class="MsoNoSpacing"></div><ul><li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Weight-bearing exercises that cause force on the bones like jogging, stair climbing, and walking briskly</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Resistance exercises that involve the bones you are concerned about</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Balance exercises if you are an older adult</span></span></li>
</ul><br />
<div class="MsoNoSpacing"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Avoid Exercises</b></span></div><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: small;"><br />
</span></div><div class="MsoNoSpacing"><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: small;">Research is clear that you need some force-loading or weight-bearing on bones to have any effect on density and strength, but caution should be taken with exercise when you have osteoporosis. You should <a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/common-movements-person-with.html">avoid some movements and exercises</a></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing"></div><ul><li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Exercises that might increase the risk of falling</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Movements like twisting of the spine and bending from the waist</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">High-impact activities like high-intensity aerobics or jumping</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Excessive weight during resistance exercise</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif; line-height: 18px;"><span class="Apple-style-span" style="font-size: small;">Adducting and abducting legs against resistance.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Moving legs sideways across the body</span></span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Pulling of the neck with the hands behind the head.</span></span></li>
</ul><br />
<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: small;">Before beginning any exercise program, make sure to review your plan with your physician because many of the exercises that are included in preventing osteoporosis are excluded in the workout plan of a person who has osteoporosis because of the dangers involved in causing injury. </span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Stay Healthy!</span></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com2tag:blogger.com,1999:blog-2513286033220110306.post-72872318358002015272010-10-18T18:46:00.000+05:302010-10-18T18:46:22.968+05:30Beware of Misleading Health Products, Fitness Studios, Gyms and Personal Trainers<div class="MsoNoSpacing" style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicDVoC02mEYkfvZ8QQZM-scAFwfLoXJLwskjekma91OFAt4wURN8ep82d0ISU2KT_tdofvnTvxJYbfi3SGQ2R-GbUv_O0-LzKI3NIcQX94eNqUnDDuN_BEaqR5PNu5a6gi4bL28IWep_F9/s1600/misleading.public.jpg.w180h188.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicDVoC02mEYkfvZ8QQZM-scAFwfLoXJLwskjekma91OFAt4wURN8ep82d0ISU2KT_tdofvnTvxJYbfi3SGQ2R-GbUv_O0-LzKI3NIcQX94eNqUnDDuN_BEaqR5PNu5a6gi4bL28IWep_F9/s1600/misleading.public.jpg.w180h188.jpg" /></a></div><span style="font-family: Verdana, sans-serif;">Nowadays many gyms, fitness studios, health products and personal trainers are misleading a lot of people and extracting a lot of money out of them. These health products, studios and trainers are coming up with new ideas and false claims. I want to bring to you, one such advertisement by a gym that I came across that has made an insensible, foolish, absurd and false claim.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">I was reading the news paper and on the first page there is this ad of one of the gyms which claims a guaranteed weight loss of more than 2kilos in one week and a total of more than 8kilos in 1 month. 8 kilos in just one month? That is so great isn’t it? Any overweight/obese individual who reads that will surely want to lose that much weight in that amount of time. But hang on, is it possible to lose 8kilos in a month? Well, it is infact possible but for that you will have to starve. Now, is starving a “SAFE” way to lose weight? Certainly not.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Now let me tell you how these kinds of anti social elements are able to convince you and actually help you lose 8kilos in one month.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">The word is “CRASH DIET<b style="mso-bidi-font-weight: normal;">”</b>. They will put you on a crash diet. Crash diet <span class="apple-style-span">is a</span><span class="apple-converted-space"> </span><span class="apple-style-span">diet</span><span class="apple-converted-space"> </span><span class="apple-style-span">which is extreme in its nutritional deprivations, typically severely restricting</span><span class="apple-converted-space"> </span><span class="apple-style-span">calorie</span><span class="apple-converted-space"> </span><span class="apple-style-span">intake. It is meant to achieve rapid weight loss</span><span class="apple-converted-space"> </span><span class="apple-style-span">and may differ from outright</span><span class="apple-converted-space"> </span><span class="apple-style-span">starvation</span><span class="apple-converted-space"> </span><span class="apple-style-span">only slightly. It is not meant to last for long periods of time, at most a few weeks. Importantly, the term specifically implies a lack of concern for proper nutrition. Now contrary to the belief of many people who start this diet, this form of dieting is neither healthy nor successful in achieving weight loss as it provokes a slowdown of the body's metabolic rate and after the initial period the body stores more energy in the form of fat. While some weight may be lost, this weight is usually gained back very quickly in the weeks that follow this diet.</span> <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">They won’t tell you that their diet plan is a crash diet plan and since you are an individual who doesn’t know anything about fitness will probably go through these false routines thinking it is beneficial for you. As far as the exercises are concerned, when a person is on a crash diet they will either make you workout for a long time or they might just make you workout for just a while because the major part of this kind of weight loss is taken care by the crash diet.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">So how much weight should an individual lose in one week? According to the exercise science a weight loss of 1 to 2 pounds i.e. around 0.5 to 1kg in a week is a safe weight to lose along with a proper nutritional diet and exercising. And remember one thing, no one can guarantee a specific amount of weight loss. It is a human body and not a machine that can be guaranteed.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">I would like to advice all those who are looking for ways to lose weight. PLEASE do not fall into these kinds of traps. They are in the fitness industry to make money and not to benefit you. Consult fitness professionals, experts and your physician before starting weight loss program.<o:p></o:p></span><br />
<span style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span style="font-family: Verdana, sans-serif;">If you have any questions or want any guidance with regard to weight loss, please feel free to ask me.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
<br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Stay Healthy!<o:p></o:p></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com5tag:blogger.com,1999:blog-2513286033220110306.post-5436326566967790902010-10-11T12:53:00.000+05:302010-10-11T12:53:14.854+05:30What is diabetes? How can it be controlled?<div class="MsoNoSpacing" style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn5C4NW4_z760o4K6_L1H8kSVuVgaoFnuVZrUKGIkDrAqcpQTJYSQGYhY_vGPuxbmdxAgMeljfbLxHLt-oPqrK7OdZ3qqrSAA4yLYYYOSbvAaRdzZlCgFIBkQYnA52CQAM-U_Qso16OvlM/s1600/what-is-diabetes.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn5C4NW4_z760o4K6_L1H8kSVuVgaoFnuVZrUKGIkDrAqcpQTJYSQGYhY_vGPuxbmdxAgMeljfbLxHLt-oPqrK7OdZ3qqrSAA4yLYYYOSbvAaRdzZlCgFIBkQYnA52CQAM-U_Qso16OvlM/s1600/what-is-diabetes.jpg" /></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Diabetes is characterized by reduced insulin secretion by the pancreatic beta cells and/or reduces sensitivity to insulin. Diabetes causes abnormalities in the metabolism of carbohydrates, protein and fat and if left untreated can be life threatening. This is most particular concern since the symptoms of diabetes are not always evident in the early stages.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">People with diabetes are at greater risk for numerous health problems, including kidney failure nerve disorders, eye problems and heart disease and are two to four times as likely to develop cardiovascular disease <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">There are two main types of diabetes Type 1 and Type 2. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Verdana","sans-serif";">Type 1</span></b><span style="font-family: "Verdana","sans-serif";"> <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">This type of diabetes is caused by destruction of insulin producing beta cells in the pancreas, which leads to little or no insulin secretion. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">Typical symptoms are excessive thirst and hunger, frequent urination, weight loss, blurred vision and recurrent infections.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">To Control type 1 diabetes, glucose regulation is achieved through regular glucose assessment, proper diet, exercises and appropriate insulin medication<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="margin-left: .5in; text-align: justify; text-indent: -.5in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Verdana","sans-serif";">Type 2<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">This type of diabetes is the most common form of diabetes affecting 90% of all diabetic patients. It typically occurs in adults who are overweight and is characterized by a reduced sensitivity of insulin target cells to available insulin called insulin resistance.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">Some people with type 2 diabetes never show signs of any of the classic symptoms of diabetes.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">Control of type 2 diabetes is achieved through lifestyle changes centered around proper diet, weight management, exercise and medications(insulin or oral agents needed). <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">A combined diet and exercise regimen results in weight loss and weight control, improved circulation and cardiorespiratory fitness, reduces need for insulin, improves self image and a better ability to deal with stress. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">Long term regulation of blood glucose levels is necessary to effectively control diabetes.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: "Verdana","sans-serif";">Stay Healhty!</span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-48376594321884475882010-09-30T13:50:00.000+05:302010-09-30T13:50:08.792+05:30Pregnancy and Exercise<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">A woman should clearly understand the risks and potential benefits associated with exercising during pregnancy and should make the decision to exercise in conjunction with her physician.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://i.telegraph.co.uk/telegraph/multimedia/archive/01385/pregnant_exercise_1385647c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://i.telegraph.co.uk/telegraph/multimedia/archive/01385/pregnant_exercise_1385647c.jpg" width="320" /></a></div><span style="font-family: Verdana, sans-serif;">Studies of the cardiovascular responses of pregnant women have shown that women can maintain and even improve their cardiovascular, respiratory and aerobic capacities during pregnancy. A pregnant woman’s heart works at a very high level due to the increased demand of pregnancy. And as pregnancy progresses the heart is less able to adapt to the increased demand. This is why pregnant women should be discouraged from exercising or participating in activities at high levels.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Flexibility in a woman increases during pregnancy. With the release of the hormone relaxin, joints become looser, increasing the risk for injury during exercise.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Exercises increases body temperature which can be harmful for the fetus, especially if the core body temperature exceeds 100° F (38° C). Pregnant woman should be careful when exercising since body temperature adjustment is more difficult for them.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><b>A few exercise guidelines</b></span><br />
<br />
<ul><li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Do not begin a vigorous exercise program shortly before or during pregnancy.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Gradually reduce the intensity, duration and frequency of exercise during the second and third trimesters.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Try to run or walk on flat, even surfaces.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Wear supportive shoes while walking or running during pregnancy.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Extend <a href="http://macedonio-fitnesscoach.blogspot.com/2010/09/include-warm-up-and-cool-down-periods.html">warm up and cool down </a>periods.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Avoid performing exercises in supine position especially after first trimester.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Body temperature should not exceed 100° F (38° C).</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Exercise during the cooler part of the day.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Eat small snack before exercise to help avoid hypoglycemia.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Drink plenty of water before, during and after exercise.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Avoid over stretching or going beyond normal range of motion.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Any unusual physical changes such as severe fatigue, joint pain or irregular heartbeats should immediately be reported to a physician.</span></li>
</ul><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Once again, remember, do not start an exercise program without consulting your physician.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-75270045057237823822010-09-27T12:21:00.000+05:302010-09-27T12:21:10.088+05:30Benefits of aerobic/cardiovascular training<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">A lot of people do not know that aerobic activities can benefit big time. It’s the case with many gym goers too. Not all individuals know that Cardiovascular/Aerobic training not only helps in losing all that fat from the body but it also has various other benefits. I have listed a few benefits below.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;"><o:p><br />
</o:p></span></b></div><div class="separator" style="clear: both; text-align: center;"><a href="http://bodyworxforlife.com/images/cardio-training.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="231" src="http://bodyworxforlife.com/images/cardio-training.jpg" width="320" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Reduction in blood pressure<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Regular cardiovascular/aerobic training helps in controlling blood pressure. Those with BP problems will greatly benefit by engaging in aerobic activity.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Increased HDL cholesterol<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">High Density Lipoprotein (HDL) Cholesterol is also known as good cholesterol. The higher the level of HDL in an individual the better it is to help reduce Low density Lipoprotein (LDL) which is also known as bad cholesterol. Those including aerobic activities in their exercise routines on regular basis have an increased level of HDL Cholesterol. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Decreased total cholesterol<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">The desirable level of blood cholesterol should be less than 200 mg/dl. Blood cholesterol level of 200-239 mg/dl is borderline high and 240 mg/dl or greater is High Blood cholesterol. Elevated total cholesterol (>200 mg/dl) and/or low HDL cholesterol (<40 mg/dl) is one of the risk factor for Heart Disease. Engaging in aerobic/cardiovascular activities reduces the total blood cholesterol.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Decreased body fat stores<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Body fat is body’s primary reserve of stored energy. When a person engages in an aerobic activity like jogging it utilizes the fats that are stored, for the energy required to jog. In this manner the excess body fat stores are decreased resulting in a leaner body.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Decreased resting heat rate<o:p></o:p></span></b></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Cardiovascular training not only burns a lot of calories but it also makes your heart stronger and when your heart is stronger, the heart doesn’t have to work hard to pump blood. Individuals who engage in cardiovascular training have a decreased resting heart rate. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Those are some of the benefits of aerobic/cardiovascular training. As a professional and a concerned personal trainer, I always encourage individuals to perform aerobic training atleast three times a week. Your personal trainer will be able to design an exercise program; duration, intensity, frequency based on your current fitness level.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Stay Healthy!<o:p></o:p></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-68063467525359180412010-09-24T19:37:00.000+05:302010-09-24T19:37:33.815+05:30Is your diet plan hitting boredom? Don’t worry<div class="MsoNoSpacing" style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><a href="http://www.sympathique-diet.com/wp-content/uploads/2010/08/cancer_reduce_healthy_diet.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://www.sympathique-diet.com/wp-content/uploads/2010/08/cancer_reduce_healthy_diet.jpg" width="320" /></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Like we always treat ourselves whenever we achieve something that we worked for, the same way we have to treat ourselves when we achieve our fitness goals. This approach to your exercise regimen will keep you motivated to exercise.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Most exercisers who begin an exercise program are on a strict diet. They try to follow it every day. But there are days when one feels like eating something that they always enjoyed eating, like pastries, ice creams, and junk food. While some can overcome these tempting thoughts, the rest fall for it. And this section of people feel the guilt and this guilt of letting themselves down and not sticking to the diet plan probably leads them to missing their workout session or gives them thoughts that they cannot go one with the exercise regimen.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Now, let me tell you something, it is not at all bad to eat something that you crave for once in a while. However you have to keep a check on the quantity. Ask yourself this question; what is the benefit of a vigorous workout if I eat a piece of pastry which has around 400 -600 calories in 100g? No benefit. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The best way to tackle this kind of cravings is by rewarding yourself. If you are on a strict diet and are so tired of it that you are thinking of giving up, just cease that thought because there is a simple and yet most effective solution to this problem.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Once in a while reward yourself with a small treat with the food that you crave for. Rewarding yourself once in 15 days or once in a week is a practical approach, because in this manner you will know that you are going to eat something that you feel like eating and at the same time won’t have any guilt when you eat it and will stay motivated to exercise regularly.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span><o:p></o:p></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-73956822896976098132010-09-17T18:52:00.000+05:302010-09-17T18:52:54.714+05:30ARE YOU SUFFERING FROM LOW-BACK PAIN?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJOzpBHHrOASMZL3sYlEbeKfqnIeGy4b3xDdH5_-OkauMlreWveAn0E2YHbWxBAROcx-L9OVj_hy5caa5ka2DcAWJEtXzcP41AbaRP1dy04N8OFFTOO0XbN8zqLXnT7v8oKia1LgYHZXGQ/s1600/low_back_pain_in_cincinnati.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJOzpBHHrOASMZL3sYlEbeKfqnIeGy4b3xDdH5_-OkauMlreWveAn0E2YHbWxBAROcx-L9OVj_hy5caa5ka2DcAWJEtXzcP41AbaRP1dy04N8OFFTOO0XbN8zqLXnT7v8oKia1LgYHZXGQ/s320/low_back_pain_in_cincinnati.JPG" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Back injuries are the number one disability for people under the age of 45 in the present time. It is estimated that majority of the population will experience an incident of low back pain some time in their lives. Of these, some will go on to develop chronic low back pain.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This problem cost lakhs of rupees for medical care.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The cause of LBP is often elusive; however four common causes have been recognized: <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"></div><ul><li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Herniated disc</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Spondylolisthesis</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Accident</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Degenerative disc disease</span></li>
</ul><br />
<div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Lower back problems are time and again associated with an imbalance of strength and flexibility of the lower back and abdominal muscle groups. Poor flexibility in the hamstrings and hip flexor muscles also have been linked to lower back pain.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">A strong connection exists between LBP and excess body weight, smoking and decreased physical activity. Many physicians believe that the major cause of chronic low back pain is simply physical conditioning. More specifically low endurance in the large muscle groups particularly the back extensors seems to put one at a greater risk of developing lower back pain.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Looking at what causes the lower back pain, aerobic training and exercises for the low back should be performed on a regular basis as a part of the cure and prevention of LBP. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Those with excess body weight should reduce their weight.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Those having a sedentary life or a deskbound job should exercise regularly. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">It is clear that physical fitness combined with healthy lifestyle helps <a href="http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605?ie=UTF8&tag=fitncoac-20&link_code=btl&camp=213689&creative=392969" target="_blank"><span class="Apple-style-span" style="color: lime;">prevent lower back pain</span></a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=fitncoac-20&l=btl&camp=213689&creative=392969&o=1&a=0979303605" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=fitncoac-20&l=btl&camp=213689&creative=392969&o=1&a=0979303605" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Stay Healthy!</span><o:p></o:p></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-19672794254558635782010-09-15T11:15:00.002+05:302010-09-15T11:19:27.338+05:30Common movements a person with osteoporosis should avoid.<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNoSpacing" style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8T-r42dCYm12O7z-mOw2ddN7lY2DAwtFy9vH9wO2TsZFZN3VomMjGKQCXVltq364UVCTU_ZPKhG6-C0fqzrAc7ze-bUkSY1awmXH4Cie2eDz98hpym3TZJaYrVRBObXflw_dIoVjBYsnD/s1600/osteoporosis.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8T-r42dCYm12O7z-mOw2ddN7lY2DAwtFy9vH9wO2TsZFZN3VomMjGKQCXVltq364UVCTU_ZPKhG6-C0fqzrAc7ze-bUkSY1awmXH4Cie2eDz98hpym3TZJaYrVRBObXflw_dIoVjBYsnD/s200/osteoporosis.jpg" width="150" /></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">In one of my earlier post I wrote about the importance of </span></span><a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/women-osteoporosis-and-calcium.html"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: blue;">calcium for osteoporosis</span></span></span></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">. Today I want to make you aware of the certain movements that can aggravate the problem and has to be avoided whether you are working out in a gym or at home. I have prepared a list of exercises that a person with osteoporosis should avoid.</span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><span class="Apple-style-span" style="font-size: medium;">Jumping</span></b><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Jumping exercises such as plyometrics, high impact aerobics, jogging and running puts a lot of impact on the bones which can cause further damage to the bones.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><span class="Apple-style-span" style="font-size: medium;">Spinal flexion</span></b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Spinal flexion exercises such as crunches and rowing machines (rowing machine, which is otherwise one of the best cardiovascular as well as strength training exercise) should be avoided by a person with osteoporosis.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><span class="Apple-style-span" style="font-size: medium;">Step aerobics</span></b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Many individuals take part in step aerobics which is actually a very good form of cardiovascular exercise however step aerobics should be excluded from your exercise routine.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><span class="Apple-style-span" style="font-size: medium;">Leg adduction and abduction against a resistance</span></b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Not many people know that adducting and abducting leg movements against resistance are actually bad for those with osteoporosis.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><span class="Apple-style-span" style="font-size: medium;">Neck Pull</span></b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">This movement of pulling the neck with the hands behind the head is mostly done during cool down periods and while stretching the upper trapezius muscle. Avoid it.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">While the above listed movements cause no risk to a fit person, a person with osteoporosis should avoid these <span class="Apple-style-span" style="color: blue;"><a href="http://www.amazon.com/Osteoporosis-Exercise-Guide-Margie-Bissinger/dp/0966879201?ie=UTF8&tag=fitncoac-20&link_code=btl&camp=213689&creative=392969" target="_blank">forms of movements</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=fitncoac-20&l=btl&camp=213689&creative=392969&o=1&a=0966879201" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=fitncoac-20&l=btl&camp=213689&creative=392969&o=1&a=B001QFF620" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /></span><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=fitncoac-20&l=btl&camp=213689&creative=392969&o=1&a=B003T2O46M" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />. Like these there will be more movements<img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=fitncoac-20&l=btl&camp=213689&creative=392969&o=1&a=B003T2O46M" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> that are good for a fit person but might not be right for those with the problem of osteoporosis. Please consult your physician before getting into any form of exercises.<o:p></o:p></span></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Stay Healthy! </span></span><o:p></o:p></div></span></span>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-76450083730921674902010-09-12T12:26:00.000+05:302010-09-12T12:26:36.184+05:30Include Warm Up and Cool Down periods in your exercise routine<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Warm Up</b><o:p></o:p></span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2dao7TBWnswteecuB4XqlMDBDJnhwb1z7Um6yc8F5StkQUorpwWjku9Ww4kqzFTTPi_jGDKFGk43HNLbgDpU4JFRuJmUwO6YWRwz_iP0T9_5wso0YvCfmER_kidmXrjCGsHAFV9xnFR8/s1600/treadmill.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2dao7TBWnswteecuB4XqlMDBDJnhwb1z7Um6yc8F5StkQUorpwWjku9Ww4kqzFTTPi_jGDKFGk43HNLbgDpU4JFRuJmUwO6YWRwz_iP0T9_5wso0YvCfmER_kidmXrjCGsHAFV9xnFR8/s320/treadmill.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Warming Up by walking on a treadmill. </td></tr>
</tbody></table><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It is a technique of preparing the body for an exercise bout. During exercises our muscles contract. For this contraction of muscles to occur at optimum level, the muscles should be prepared (warmed up) for the upcoming stress, pressure, weight that we put on them during exercise. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">If a person starts an exercise bout without warming up the body, that person may well be at risk of being injured. That is because cold muscles are susceptible to injuries. Injury in the form of cramps, sprains, strains etc. are common when an exerciser skips a warm up. Warm up increases the temperature of the muscles and connectives tissues thereby reducing the risk of soft tissue injury. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">When an exerciser incorporates warm up periods in his or her workouts, they can finish the exercise with ease.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Walking or slow cycling for 5 to 10 minutes before any kind of exercise (e.g. aerobics, weight lifting) is the best way to prepare (warm up). This will allow the cardiovascular system to adjust to the blow flow. In addition, lifting light weights before engaging in heavy lifts is the best method to prepare your muscles for weight training.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: right;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b> Cool Down</b></span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqhjXJX1Zxf5oGTTN9N7I9Si-bTN8fGeRLOqm0kMJEGd3dTsUweusPY0PyGhTlYXOU0Vy0lvGRxVobYTSdD1hiXIW8oZ-H_s8eIzs5vEIDJka1yW67eVA02eXOEOUox5kh_Y79HuPv8oZj/s1600/stretching-activities2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqhjXJX1Zxf5oGTTN9N7I9Si-bTN8fGeRLOqm0kMJEGd3dTsUweusPY0PyGhTlYXOU0Vy0lvGRxVobYTSdD1hiXIW8oZ-H_s8eIzs5vEIDJka1yW67eVA02eXOEOUox5kh_Y79HuPv8oZj/s320/stretching-activities2.jpg" width="206" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cooling down with a Quadricep Stretch.</td></tr>
</tbody></table><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">During exercises there is an increased amount of blood returning to the heart. If an exerciser stops all of a sudden without gradually lowering the pace of the activity it may result in pooling of blood. Cool down periods are as important as the warm up periods. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">5 to 10 minutes of walking or slow cycling followed by stretching is a good approach to end an exercise session. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Warm up and cool down not only reduces the risk of injury but it also aids going through the whole exercise session without fatiguing.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">In short the best action for both, Warm up and Cool down is to simply work at a much lower pace in the beginning and at the end of an exercise session. </span><o:p></o:p></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-14501765802132089642010-09-10T10:12:00.000+05:302010-09-10T10:12:43.222+05:30How important is breathing while exercising?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUEDlfevPzpXllH-yv7i6XuWhoAL6nIxeAwIsnBGUk7z3WGMfxvzqNCcpRyN1-1PkfXh46d_hM4Ynj39qwJUheBFDNaAW7T-6wTYai38PdA41LMCcCBHwfGNjOHz1Djs3sw0byN_-TibeU/s1600/breathe+deep+-+transguyjay.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="99" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUEDlfevPzpXllH-yv7i6XuWhoAL6nIxeAwIsnBGUk7z3WGMfxvzqNCcpRyN1-1PkfXh46d_hM4Ynj39qwJUheBFDNaAW7T-6wTYai38PdA41LMCcCBHwfGNjOHz1Djs3sw0byN_-TibeU/s320/breathe+deep+-+transguyjay.jpg" width="320" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Breathing right is one important aspect people forget to do during exercises. Do not hold your breath. Holding the breath while exercising (while applying force) causes </span><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Valsalva maneuver. Valsalva maneuver </span></span><span class="apple-converted-space"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">is</span></span><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> performed by forcible</span></span><span class="apple-converted-space"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> </span></span><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">exhalation</span></span><span class="apple-converted-space"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> </span></span><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">against a closed</span></span><span class="apple-converted-space"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> </span></span><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">airway, usually done by closing one's mouth and pinching one's nose shut.</span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> This causes increase in blood pressure, strains blood vessels and many other health issues. Breathing is very important. During exercise there is a high demand for oxygen by the exercising muscles and if we hold our breath we are halting the natural process of the exchange of oxygen and carbon dioxide gases that takes place in our bodies. This causes depletion of oxygen to the muscles and brain and causes fatigue.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Our natural tendency is to hold our breath while engaging in activities like lifting, pushing, pulling etc. We are so used to doing this that we also do our exercises in the same manner. And because of this we cannot finish our exercise bout effectively. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">There is a proper technique of breathing while exercising. During weight training one should make sure to exhale during exertion. For e.g. if you are doing a biceps curls, you should breathe out while curling up (flexing) and breathe in while coming back to the starting position. It’s simple, just remember exhale on positive contraction and inhale on negative contraction. E.g. in a biceps curl the positive is up movement and negative is down movement.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">That’s about breathing the right way during weight training. What about during aerobic or cardiovascular training? It’s simple, do not over exert yourself, and reduce the intensity on the first sign of hyperventilation (rapid breathing which causes abnormal loss of carbon dioxide). Taking slow and deep breaths will help you recuperate if you are breathing heavy. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Don’t forget to breathe during abdominal exercises and stretching. During abdominal exercises for e.g. while doing abdominal crunches, remember to apply the same technique; breathe out on crunching movement and breathe in on down movement.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">So remember, whatever exercise you are engaged in, whether its weight training, aerobic training, abdominal exercises or stretching, do not hold your breath. In order to get this breathing technique right, one has to practice it and in no time will do it without thinking.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Now that you learnt how to breathe right go and put it to practice and do a big favor to your heart, muscles and the brain that want that big dose of oxygen during exercise.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy! </span><o:p></o:p></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-69012716476277247162010-09-08T10:58:00.001+05:302010-09-08T11:03:36.436+05:30Weight loss pills/products; do they really work?<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Everyday hundreds and thousands of calories are stored as fats in an individual who indulge in excessive eating. And everyday there are many individuals who realize the risk of being overweight and are thinking of losing weight. And everyday there are various companies launching weight loss products, targeting this section of people. When these individuals see an easy way to lose weight, they buy the product but unfortunately nothing happens and the companies make big cash. While these companies have been giving false claims about their products for years, people are still falling prey to their gimmicks.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Till date there is no such product that can help reduce fat weight the healthy way. Only a combination of a well balanced diet and a well designed exercise program is the healthy route to weight loss.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Those who are interested in losing fat weight should educate themselves about calorie intake and calorie expenditure and not think about the weight loss powders, pills, creams, belts etc because they will only make a hole in your pocket. <o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFO7cRLvNFVzLyLYCtz05HhdVHWRHjt_3lGtX2k6dj1-V-c-_VctJokuN03RdVdqt3ISA2hy8UmWwyTC6e9MgNB40FrcIb2al4PBH1fDxX8t5ThdZKuio5X3EjfGWlU_idzl56vZBIDv-b/s1600/Best-Weight-Loss-Pills-Prescription-or-Natural-300x300.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFO7cRLvNFVzLyLYCtz05HhdVHWRHjt_3lGtX2k6dj1-V-c-_VctJokuN03RdVdqt3ISA2hy8UmWwyTC6e9MgNB40FrcIb2al4PBH1fDxX8t5ThdZKuio5X3EjfGWlU_idzl56vZBIDv-b/s200/Best-Weight-Loss-Pills-Prescription-or-Natural-300x300.jpg" width="200" /></span></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">A dietician will help you plan a healthy diet. If you are planning or have already started your weight loss program, just stick to your regimen and you will surely see results. If you have any queries please feel free to ask.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><o:p><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></o:p></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Starting a weightloss program? Follow these simple steps to reach your goals. Please go to the link below...</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><a href="http://macedonio-fitnesscoach.blogspot.com/2010/08/starting-weight-loss-program-follow.html"><span class="Apple-style-span" style="color: red;">http://macedonio-fitnesscoach.blogspot.com/2010/08/starting-weight-loss-program-follow.html</span></a></span></div><div class="MsoNoSpacing" style="text-align: justify;"><o:p></o:p></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-17979008053923800872010-09-06T10:38:00.000+05:302010-09-06T10:38:51.105+05:30Exercise Guidelines For Asthmatics.<div class="MsoNoSpacing" style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqcSA-DiQ-hxSKJV8vVoZ6PgVsTHf5VmbUZl3-ZT8Lhzhc5uRbltZKkIagttx-v4veXVXtqndz02q6SDsooCTxuzYd159MwjVtPFvoGyKz7RJJgceeYEKtpPZPSSLW0AK2WKbILf6r3KmV/s1600/asthma-inhaler.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqcSA-DiQ-hxSKJV8vVoZ6PgVsTHf5VmbUZl3-ZT8Lhzhc5uRbltZKkIagttx-v4veXVXtqndz02q6SDsooCTxuzYd159MwjVtPFvoGyKz7RJJgceeYEKtpPZPSSLW0AK2WKbILf6r3KmV/s320/asthma-inhaler.jpg" /></span></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">First things first, if you are an asthmatic, do not participate in exercises until and unless your physician tells you to, because only those with stable asthma should exercise.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Asthma is one of the most common respiratory disorders affecting both adults and children. While asthmatics will benefit from an exercise program, there is a fear of getting an asthma attack during exercise which is called exercise-induced asthma (EIA). <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">There is not much of an explanation on the exact cause of EIA. However it is believed to be caused when the airways become dry as moisture is absorbed from the air as it passes from the nose to the lungs. EIA causes little obstruction in the airway and are not life threatening. Those with controlled asthma who take part in regular exercises will be able to participate in their daily activities with fewer asthma attacks as their ventilatory requirement for various tasks will be reduced. Studies have shown that those exercising regularly have reduced EIA.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">While participating in an exercise routine is beneficial, it is important to work along with your physician who will develop an appropriative exercise program and provide parameters to your personal trainers. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">A few exercise guidelines:-<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"></div><ul><li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Keep your bronchodilator with you at all times. Using your bronchodilator several minutes before exercising may reduce the possibility of an EIA.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Use bronchodilator on first sign of wheezing.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Breathe through your nose while exercising.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Avoid rigorous exercise by keeping the intensity low and gradually progress.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Asthmatics often respond best to exercise in the mid to late morning.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Drink lots of water during exercises.</span></li>
</ul><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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<div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">While these guidelines will help you adhere to your exercise regimen, remember only a person with stable asthma should participate in exercises. Your physician will tell you whether you can exercise or not and he will also give you many more guidelines to follow.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span> </div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Stay Healthy!</span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-46973830266091468562010-09-04T18:30:00.000+05:302010-09-04T18:30:37.410+05:30Is the Knee Pain keeping you away from working out?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFWvJixxXcNV-vHg_P9UU0ydCvPZkzD3jCV8993__3UzlBJ4_3MInHoJ2P0WYeHQQHxmLr__m6Q0d0I1l0d5K6Cg83YRCdvB5K1KVo1cjBMGROH-6MIgD7J0WyA5sOq8B0hvsWeJ1P7qgX/s1600/runner-knee-pain.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFWvJixxXcNV-vHg_P9UU0ydCvPZkzD3jCV8993__3UzlBJ4_3MInHoJ2P0WYeHQQHxmLr__m6Q0d0I1l0d5K6Cg83YRCdvB5K1KVo1cjBMGROH-6MIgD7J0WyA5sOq8B0hvsWeJ1P7qgX/s400/runner-knee-pain.jpg" width="300" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Knee pain has been a common injury that causes most exercisers to stop or take a break from exercising. While it very important to discontinue any form of exercise when there is pain, it is also important to know how to avoid these kind of injuries in the first place. Remember; do not apply the proverb “No Pain No Gain” to your exercise routines. What is important in any kind of exercise is “Proper Technique”.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Knee injuries are most of the time the result of overuse. Those doing cardio training walk, jog, run on treadmills every day. All these exercises are weight bearing because all our body weight is on our knees while we are engaged in these exercises.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">While treadmills are a great cardio workout, doing it every day will cause pain in the knees. The best way to go along with your cardio workout without any discomfort and breaks due to pain and injury, indulge in working out also on a stationary bike, elliptical machine, rowing machine and stair climber. All these are great cardio machines. While stationary bike is the best among all the machines because it is non weight bearing i.e. while doing this exercise the weight is not on the knees, the best thing you can do is choose to workout on a different machine each day or distribute you workout time on all machines. For e.g. if you’re doing a 45 mins cardio workout on a treadmill most of the days, what you could do is 15 mins treadmill, 15 mins cycle and 15 mins elliptical. This kind of approach is the best to avoid overuse injury to your knee.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">If you have read this post and made changes to your workout and your knees felt better, which I am sure will be the case; please don’t forget to let me know.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Stay Healthy!<o:p></o:p></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com2tag:blogger.com,1999:blog-2513286033220110306.post-13408765063248384032010-09-02T19:32:00.000+05:302010-09-02T19:32:00.341+05:30Too Flexible? It could lead to an injury.<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0enlKlespTVzd5TgNNZjfElaUscX4U5NydYAfSegTIVQqvLyD6J7-ryvHrwTRACwkvRYfQVGrlQSyb2dPlrhiPKvT4iehoI6qifNZTSv_lU2h70blFmPoGuqmMMOGt9wkqSL9HzL4Sxf8/s1600/45+Can+You+Be+Too+Flexible.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0enlKlespTVzd5TgNNZjfElaUscX4U5NydYAfSegTIVQqvLyD6J7-ryvHrwTRACwkvRYfQVGrlQSyb2dPlrhiPKvT4iehoI6qifNZTSv_lU2h70blFmPoGuqmMMOGt9wkqSL9HzL4Sxf8/s320/45+Can+You+Be+Too+Flexible.jpg" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">There are evidences that an excessive level of flexibility can result in a decreased degree of joint stability. There is a trade-off between flexibility and stability. This decrease in joint stability is particularly evident when the flexibility increase is the result of lengthening the connective tissue structures that stabilize a particular joint.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">For example, Deep knee bends, may increase the range of motion of the knee joint to the point where the knee becomes more susceptible to chronic or acute instability. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">As such, an individual's range of motion for each joint should be determined by the demands of the individual.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">It should be noted that an excessive range of motion for a given joint could result in decreased stability and a greater potential for injury.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">I have noticed a few trainers trying to stretch the clients joints by forcefully stretching even after knowing that they are too flexible. This kind of forceful stretching for an already flexible person does not aid, rather it will make your joints more susceptible to injury.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">Strength training is the best way to deal with this problem. By doing strength training your ligaments (tissue that connects bone to bone) will become stronger and increase stability and thereby making the joint less susceptible to injury.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">Remember flexibility is necessary but that does not mean you should try to touch you head to your feet. <o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;">Stay Healthy!<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div></span></span>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-80192622714499612292010-08-31T10:06:00.000+05:302010-08-31T10:06:27.677+05:30Starting a weight loss program? Follow these simple steps to reach your goals.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS7qZoEUAE62-aUCXMOkaVbSjLitgUuSkv7pgt86-l2pxg2PFVtrKW2ACK1ia-lDKpfCqrp2MpqI-BRiqyC67R8ZaWCbDseawXROiQTTkFvj7wQszKYVhKDumOyNLGm8ee_vFqKHj7f7Xf/s1600/j0409011_1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS7qZoEUAE62-aUCXMOkaVbSjLitgUuSkv7pgt86-l2pxg2PFVtrKW2ACK1ia-lDKpfCqrp2MpqI-BRiqyC67R8ZaWCbDseawXROiQTTkFvj7wQszKYVhKDumOyNLGm8ee_vFqKHj7f7Xf/s320/j0409011_1.jpg" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: 16px;"><b>Eat 5 to 6 small meals a day</b></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Instead of the old way of eating 3 big meals and not eating anything in between, eat 5 to 6 small meals every 3 to 4 hours.<o:p></o:p></span></div><div class="MsoNoSpacing" style="margin-left: .5in; text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Watch your fat intake</b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Our daily calorie coming from fats should be of the least amount. Avoid trans fats which do nothing good but increases total cholesterol levels and further increases the risk of coronary artery disease and also deplete good cholesterol (HDL).<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Keep it simple</b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">It’s not too hard to stay on a proper diet. Don’t get too caught up with the diet. Just remember anything that is good for health eaten in excess is bad for health. For e.g.: just because protein is good for building muscles doesn’t mean, the more the better. The extra will be stored as fats and by the way excessive protein breakdown strains the liver and the kidney functions.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Control Alcohol intake</b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">It might be surprising to many that alcohol can be converted to fat. When total calorie intake exceeds caloric output, alcohol can be converted to fat. Next time you wonder why you are not losing weight even after a proper diet, it could be because of the alcohol.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><b>Water Water Water</b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Drink lots and lots of water. Keep yourself hydrated at all times. Drink water before, during and after workouts and at all times.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><br />
</span><br />
<span style="font-family: Tahoma, sans-serif; font-size: 12pt;">Follow these simple steps and take yourself closer to your weightloss(Fatloss) goals.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: 16px;"><br />
</span></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: 16px;">Stay Healthy!</span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com0tag:blogger.com,1999:blog-2513286033220110306.post-45753697442510648952010-08-27T16:00:00.000+05:302010-08-27T16:00:19.062+05:30WOMEN, OSTEOPOROSIS AND CALCIUM.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkwoBU7XUNH4iBuZTGTklSqE-dzyLV_GYfO-jFt8ug_e6QdieN6ru-QeqrOmAKffey5LfNIlcss5y56oe7wj9x3OcEHxehj0Z88sNQ0hEOFJ7wFY5ikKGsAPlc99HbGt5AV1kgZrpKh0hy/s1600/IOF_osteoporosis_3stage_still_silhouette.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkwoBU7XUNH4iBuZTGTklSqE-dzyLV_GYfO-jFt8ug_e6QdieN6ru-QeqrOmAKffey5LfNIlcss5y56oe7wj9x3OcEHxehj0Z88sNQ0hEOFJ7wFY5ikKGsAPlc99HbGt5AV1kgZrpKh0hy/s400/IOF_osteoporosis_3stage_still_silhouette.jpg" width="400" /></a></div><div class="MsoNoSpacing" style="text-align: justify;"><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;"><b>Osteoporosis</b> has been a major health concern, especially for women. The disease has been considered as an elderly women’s problem. However, young females, especially those who have had interrupted menstrual function, may be at risk for decreased bone mass.</span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif;">Hormonal status particularly estrogen deficiency, calcium consumption and physical activity are the three major risk factors for osteoporosis.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif;">Bone Mass is developed until the ages of 35 to 40 years. However the Peak bone mass is obtained between the ages of 14 to 24. The amount of bone mass a woman has by age 35 will strongly influence her vulnerability to fractures in later years. Therefore it is important that young woman consume calcium throughout early life through the peak bone mass years and onto early adulthood.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif;">Include calcium into your diet:-<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif;">Lowfat and nonfat dairy products such as milk, yogurt, cheese and cottage cheese are excellent sources of calcium.</span></div><div class="MsoNoSpacing" style="text-align: justify;"></div><ul><li><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;">Prepare soup with skim milk instead of water.</span></li>
<li><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;">Add nonfat dry milk to soups and cookies.</span></li>
<li><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;">Add grated lowfat cheese to salads and pasta dishes.</span></li>
<li><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;">Eat yogurt as a snack.</span></li>
<li><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;">Choose calcium rich desserts such as lowfat cheese and fruit, frozen nonfat or lowfat yogurt and puddings made with skim milk.</span></li>
<li><span class="Apple-style-span" style="font-family: Tahoma, sans-serif;">Drink hot chocolate made with skim milk.</span></li>
</ul><br />
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</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif;">The combination of a proper diet which has a recommended calcium intake and strength training, which is known to increase the bone mass and strengthen the bones, will keep away <b>Osteoporosis.</b><o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Tahoma, sans-serif;">Because <b><span class="Apple-style-span" style="font-weight: normal;"><b>Osteoporosis</b></span> </b>is a major health concern for women I would request everyone who reads this post, to pass on this information to your mother, your sister, your wife, your daughter, your girlfriend and to all the women you know and make them aware of Osteoporosis and the ways to deal with this problem. Well, I have been doing my part, hope you do yours.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Arial, sans-serif;">Please give me your thoughts on my posts. Your comments are valuable.<o:p></o:p></span></div><div class="MsoNoSpacing" style="text-align: justify;"><br />
</div><div class="MsoNoSpacing" style="text-align: justify;"><span style="font-family: Arial, sans-serif;">Stay Healthy!<o:p></o:p></span></div>Macedoniohttp://www.blogger.com/profile/17096953229271265162noreply@blogger.com2