This document provides information about sleep stages and cycles. It explains that sleep consists of 5 stages: 1, 2, 3, 4, and REM sleep. These stages progress cyclically throughout the night. Stage 1 is light sleep where people can be easily awakened. Stage 2 is slightly deeper sleep. Stages 3 and 4 make up deep sleep where it is very difficult to wake someone. REM sleep occurs when eyes move rapidly and muscles are paralyzed while dreaming. The cycles repeat throughout the night with longer REM periods and less deep sleep as the night progresses.

1. 1. STRESS QUESTIONAIRE . ARE YOU STRESSED ? Take this test and find out
Coping strategies assist individuals in managing stress and adapt to the environment or to
change through which purposeful responses?
 Learned
 Behavioural
 Cognitive
 Emotional
Progressive Muscle Relaxation involves decreasing ___________ muscle and _________
nervous system activity, while increasing_________ functioning.
 Voluntary, sympathetic, parasympathetic
 Involuntary, sympathetic, parasympathetic
 Voluntary, sympathetic, parasympathetic
 Involuntary parasympathetic, sympathetic
Relaxation is suggested to result in the following changes (not limited to):
 Lowered metabolism
 Decreased alpha brain waves
 Increased oxygen consumption
 Decreased heart rate
The best approach to avoid substance abuse and other risky behaviors is to assist
adolescents in learning effective coping processes.
 True
 False
What are the common problems reported when learning relaxation techniques?
 Distracting thoughts during relaxation
 Residual tension in some muscles after tension-relaxation
 Residual tension in some muscles after progressive relaxation
 Slow self-pacing through the relaxation sequence
Guided imagery is a stress reduction intervention in which the interrelationship of the
_______and ________ is used to influence physiological responses.
 Body and mind
 Mind and soul
 Muscles and brain
 Body and brain

2. Some specific physiological and behavioral changes that occur in response to stressors
include:
 Decreased blood pressure
 Dilated pupils
 Increased heart rate
 Warm dry skin
 Increased gastric motility
Individuals who experience (the) ________stressors often respond _________.
 Different, slowly
 Same, differently
 Multiple, quickly
 Most, irrationally
The benefits of imagery include its influence on physiological responses of the autonomic
nervous system that results in stress reduction.
 True
 False
A good way to prevent stress is:
 Getting enough sleep
 A proper diet
 Drinking beverages high in caffeine
 Taking time out for relaxation
To best manage unavoidable change, you should postpone other changes that result in
negative tension. State True or false.
 True
 False
What is the best way to handle the demands of others that are unrealistic and of low
personal or family priority?
 Do the demand to avoid an argument
 Learn to say "no"
 Make up an excuse
When a task appears overwhelming, it is best to __________________.
 Put it off until later
 Drink a glass of alcohol to help relax you
 Break it down into smaller segments
 Avoid the task

3. People who are inactive are twice as likely to be stressed.
 True
 False
Being assertive can help manage stress. Select the approaches that encourage
assertiveness.
 Make a deliberate effort to greet others and call them by name
 Avoid eye contact during conversation
 Avoid expressing opinions or feelings
 Disagree with others when holding opposing viewpoint
 Take initiative to engage in a new behavior or learn a new activity
Stress management techniques are applicable to people who ____________.
 Have had an unexpected change in their life
 Manifest an illness/disease
 Are healthy and show no signs of illness
Stress is inevitable, avoidable, and not a natural human experience in a society that can be
characterized by a slow decelerating change.
 True
 False
Children with chronic illnesses, compared with well children, are more confident of their
ability to handle problems and less often use ineffective coping skills.
 True
 False
1) Coping strategies assist individuals in managing stress and adapt to the environment or to change
through which purposeful responses?
A. learned (Missed)
B. behavioral
C. cognitive
D. emotional (Missed)
Incorrect Difficulty: Hard29% got this correct

4. 2) Relaxation is suggested to result in the following changes (not limited to):
A. lowered metabolism
B. decreased alpha brain waves (Your Answer)
C. increased oxygen consumption (Your Answer)
D. decreased heart rate
Incorrect Difficulty: Easy91% got this correct
3) The best approach to avoid substance abuse and other risky behaviors is to assist adolescents in
learning effective coping processes.
A. True
B. False
Incorrect Difficulty: Hard32% got this correct
4) What are the common problems reported when learning relaxation techniques?
A. Distracting thoughts during relaxation
B. Residual tension in some muscles after tension-relaxation (Missed)
C. Residual tension in some muscles after progressive relaxation
D. Slow self-pacing through the relaxation sequence
Incorrect Difficulty: Easy74% got this correct
5) Guided imagery is a stress reduction intervention in which the interrelationship of the _______and
________ is used to influence physiological responses.
A. Body and mind
B. Mind and soul
C. Muscles and brain
D. Body and brain
Incorrect Difficulty: Hard32% got this correct
6) Some specific physiological and behavioral changes that occur in response to stressors include:
A. decreased blood pressure
B. dilated pupils
C. increased heart rate
D. warm dry skin (Your Answer)
E. increased gastric motility
Incorrect Difficulty: Easy57% got this correct
7) Individuals who experience (the) ________stressors often respond _________.
A. Different, slowly
B. Same, differently
C. Multiple, quickly
D. Most, irrationally
Incorrect Difficulty: Easy86% got this correct
8) When a task appears overwhelming, it is best to __________________.
A. Put it off until later

5. B. Drink a glass of alcohol to help relax you
C. Break it down into smaller segments
D. Avoid the task
Incorrect Difficulty: Hard43% got this correct
9) Being assertive can help manage stress. Select the approaches that encourage assertiveness.
A. Make a deliberate effort to greet others and call them by name
B. Avoid eye contact during conversation
C. Avoid expressing opinions or feelings (Your Answer)
D. Disagree with others when holding opposing viewpoints (Missed)
E. Take initiative to engage in a new behavior or learn a new activity
Incorrect Difficulty: Hard48% got this correct
10) Stress management techniques are applicable to people who ____________.
A. have had an unexpected change in their life (Missed)
B. manifest an illness/disease
C. are healthy and show no signs of illness (Missed)
Incorrect Difficulty: Easy65% got this correct
11) Stress is inevitable, avoidable, and not a natural human experience in a society that can be
characterized by a slow decelerating change.
A. True
B. False
8 TIPS for stress management
Stress management is a set of practices and programs intended to help people get a better
handle of stress in their lives by determining the specific stressors and taking positive action
to combat the effects. If you learn how to deal with stress, it can make life a lot easier.

7. 5 Secret success code
Success euphemistically speaking eludes those who never try. And it is valued most by those
who tried and didn’t succeed. To comprehend a nectar, need sourest need. The thought
that one will succeed is one big important step towards it breaking the chains of
procrastination. It is what made manjar the mountain man to dig a mountain to create a
road through it .
How you define your success is crucial.
Is loads of money your concept
of success ?
Or reaching the zenith of your
career ?
Or earning fame in your field of
interest?
Or Having the most enduring
relationship ?
Use these five steps and see how close you get to your success
1. FOCUS ON WHAT YOU DESIRE MOST being very very very specific. The more you
focus on what you want , the more your brain start zooming in to look for more
specific stuff of what is important to you.
You actually trigger your brain’s RAS system
2. You get passionate about it – you feel yourself what it will be like to have it. The
more emotional you are about what you want the more more energy you give it , the
more signal you give your brain how important it is to you
In 2007 world cup India’s early exit made Sachin to also quit the game he loved. His brother
ajith made him visualise him holding the cup at wankhade stadium before home audience
which made him change his mind to retire and concentrate on preparing for 4 more years to
finally achive it in 2011 World cup in cricket
MEDICAL SCIENCE WISE you are connecting to amygdala, limbic system, hypothalamus and
hippocampus
3. RELEASE MENTAL OBSTACLES that might be obstructing you to achieve your goal.
Release the Need for the out come you want to dissolve all the stress surrounding it.
Medically it works to control your hormonal level to reduce corticol and increase
endorphine

8. 4. Practice gratitude for what you already have to experience renewed enthusiasm in
your life. Boost your overall well being… This helps brain directly and indirectly U are
triggering DOPAMINE the happy hormone
5. STOP wishing for what you desire and start taking action to bring the change you
want in life . It establish new neuropathways in your brain keep your mind in track
towards ur goal open new opportinuties possibilities
Your new transformed mindset will help you focus more on things important to you – your
family relationships and help maintain a great work life balance. SURGE TO NEW LEVEL Of
growth and prosperity. Experience better disciplined health
LOADS of cash Affiliate career and Loving relationship
SIGNS of STRESS
1. Weight gain: Yeah! If you don't want to put on extra kilos, just lead a stress-free life.
High levels of stress hormones cause excess fat deposition irrespective of whether
you're thin or fat. Also, a few people tend to overeat under stressful situations which
cause the body to store more calories instead of burning them.
2. Muscle tension: Hormones released during stress not only raise your blood pressure
and heart rate but also cause your muscles to tighten up. Common muscle pain due
to incorrect posture at work can worsen if you are stressed.
If you go through evolution, it took five and a half million years for humans to
straighten their spine and stand upright yet till today we lack the understanding
using our spine properly. 80 percent of people complain about back pain at some
point in their life. And, the main reason for back pain is ignorance. Back muscles are
the weakest of all groups of muscles but they play a very important role in every
physical activity we perform.
1. Maintain a good posture:

9. 2. Lose some weight:
3. Stretching you back muscles during their mini-breaks at work and strengthening
muscles around your abdomen - main support of your spine.
4. Avoid stretching to reach out for things:
5. Avoid wearing high heels
6. Lift carefully:
7. Avoid excessive weight lifting
8. Quit smoking
9. Beware of risks while driving or riding
10. Good sleeping posture
3. Stomach ache- if you suffer from gastro-related disorders
like constipation, irritable bowel syndrome or acidity then your symptoms
may worsen due to stress.
4. Hair fall- Chronic stress also causes sex hormones (androgens) to release.
These hormones can interfere with your hair follicles can last for anywhere
between 3-6 months after a chronic stressful event
5. . Forgetfulness: Cortisol, a hormone released during chronic stress can
cause the hippocampus (part of the brain that controls short-term memory)
to shrink which interferes with your brain's capacity to remember things.
6. Eye lid twitching and stress are closely linked, although the exact
connection is not established. Next time your eye lid starts flickering just
close your eyes, drive away all thoughts from your mind, take a deep breath
and relax. Repeat this couple of times and you eye lid will stop flickering
instantly.
7. Chronic stress affects almost the entire system. Your skin is no exception to
that. High levels of androgens can cause sudden breakouts on the skin. Plus,
when you're stressed, the body's healing ability is also altered to a great
extent so most likely those pimples won't go away unless you relax
completely
8. SLEEP Under stress, you mind is full of thoughts. Your brain tends to speed
up the thinking process which interferes with sleep causing sleep disorders.
9. Disturbed sex life: Personal and work-related stress is a huge barrier to
satisfying sex life. Stress hormones interfere with other hormones that
control sex drive (libido) sin humans.

11. SLEEP BETTER
Factors like increasing age, hormonal changes (eg: thyroid disease), physical
ailments or diseases may cause sleeplessness. Any type of physical pain can also
preventing you from having a good night's sleep.
Stick to your sleep time Each one of one is unique, even with our sleep patterns.
Some people feel refreshed with only 6 hours of sleep; others might need 9 - 10
hours. Know what your body needs. Fix up your sleep time accordingly. Always
maintain regular sleep and waking up times to regularize your sleep patterns.
Cut caffeine after 2 pm: Most people feel tired late afternoon and feel the urge to
have caffeine. It will definitely perk you up but it could linger long after you've left
work.
Dim your devices: Many are addicted to checking social networking sites before
sleeping. But the emitted light of the device is a problem. Avoid any electronics at
least one hour before bed so that you don't need the sleep hormone.
Don't sleep in: The most important thing about establishing a healthy sleep pattern
is to wake up on time.
Nap strategically: A mid-day snooze often helps in optimising alertness,
productivity and creativity.
Engage in physical activity: Physical activity is very important, people who do
this often sleep better.
Think about sleep before sleeping: It is very important to prepare yourself for
sleeping an hour or so before bed
Not sleeping can make you age faster!
In a first-of-its-kind clinical trial, physician-scientists at University Hospitals (UH)
Case Medical Centre, US, found that sleep quality impacts skin function and
ageing
Physical exercise or a walk before bed time is ideal for chronic insomnia. Team up
with someone or even with soothing music to help you maintain it as a habit.
Pamper yourself to sleep - Warm bath with bath salts, massages, soothing music or chants,
stomach rub or a hot water bottle can help.
Avoid any engaging activity - Watching TV or reading a book just because you cannot sleep
may often work against letting you sleep.
Do something monotonous Count sheep or try to chant the alphabet backwards. Keep at it
till you sleep out of sheer boredom.

12. five phases: stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. These stages of sleep progress in
a cycle from stage 1 to REM sleep, then the cycle starts over again with stage 1.
Children and adults spend almost 50 percent of their total sleep time in stage 2 sleep, about 20 percent
in REM sleep, and the remaining 30 percent in the other stages.
Infants, by contrast, spend about half of their sleep time in REM sleep.
stage 1, which is light sleep, we drift in and out of sleep and can be awoken easily. Our eyes move
very slowly and muscle activity slows. People awakened from stage 1 sleep often remember
fragmented visual images. Many also experience sudden muscle contractions called hypnic myoclonia
or hypnic jerks, often preceded by a sensation of starting to fall. These sudden movements are similar
to the “jump” we make when startled. Some people experience a sleep disorder known as Periodic
Limb Movements of Sleep (PLMS), where they experience recurring leg movements.
Stage 2 Sleep
When we enter stage 2 sleep, our eye movements stop and our brain waves (fluctuations of
electrical activity that can be measured by electrodes) become slower, with occasional bursts
of rapid waves called sleep spindles.

13. Stage 3 and Stage 4 Sleep
In stage 3, extremely slow brain waves called delta waves begin to appear, interspersed with
smaller, faster waves. By stage 4, the brain produces delta waves almost exclusively. It is
very difficult to wake someone during stages 3 and 4, which together are called deep
sleep. There is no eye movement or muscle activity. People awakened during deep sleep do
not adjust immediately and often feel groggy and disoriented for several minutes after they
wake up. Some children experience bedwetting, night terrors, or sleepwalking during deep
sleep.
REM Sleep
When we switch into REM sleep, our breathing becomes more rapid, irregular, and shallow,
our eyes jerk rapidly in various directions, and our limb muscles become
temporarily paralyzed during sleep. Our heart rate increases, our blood pressure rises, and
males develop penile erections. When people wake up during REM sleep, they often describe
bizarre and illogical tales also known as dreams.
The first REM sleep period usually occurs about 70 to 90 minutes after we fall asleep. A
complete sleep cycle takes 90 to 110 minutes on average. The first sleep cycles each night
contain relatively short REM periods and long periods of deep sleep. As the night progresses,
REM sleep periods increase in length while deep sleep decreases. By morning, people spend
nearly all their sleep time in stages 1, 2, and REM.
We typically spend more than 2 hours each night dreaming.
REM sleep begins with signals from an area at the base of the brain called the pons. These signals
travel to a brain region called the thalamus, which relays them to the cerebral cortex – the outer layer
of the brain that is responsible for learning, thinking, and organizing information. The pons also sends
signals that shut off neurons in the spinal cord, causing temporary paralysis of the limb muscles. If
something interferes with this paralysis, people will begin to physically “act out” their dreams – a
rare, dangerous problem called REM sleep behavior disorder. A person dreaming about a ball game,
for example, may run headlong into furniture or blindly strike someone sleeping nearby while trying
to catch a ball in the dream.
REM sleep stimulates the brain regions used in learning. Like deep sleep, REM sleep is associated
with increased production of proteins. REM sleep affects learning of certain mental skills. People
taught a skill and then deprived of non-REM sleep could recall what they had learned after sleeping,
while people deprived of REM sleep could not.

14. Sleep and Circadian Rhythms
Circadian rhythms are regular changes in mental and physical characteristics that occur in the
course of a day (circadian is Latin for “around a day”). Most circadian rhythms are controlled
by the body’s biological “clock.” This clock, called the suprachiasmatic nucleus or SCN, is
actually a pair of pinhead-sized brain structures that together contain about 20,000 neurons.
The SCN rests in a part of the brain called the hypothalamus, just above the point where the
optic nerves cross. Light that reaches photoreceptors in the retina (a tissue at the back of the
eye) creates signals that travel along the optic nerve to the SCN.
Signals from the SCN travel to several brain regions, including the pineal gland, which
responds to light-induced signals by switching off production of the hormone melatonin. The
body’s level of melatonin normally increases after darkness falls, making people feel drowsy.
The SCN also governs functions that are synchronized with the sleep/wake cycle, including
body temperature, hormone secretion, urine production, and changes in blood pressure.
By depriving people of light and other external time cues, scientists have learned that most
people’s biological clocks work on a 25-hour cycle rather than a 24-hour one. But because
sunlight or other bright lights can reset the SCN, our biological cycles normally follow the
24-hour cycle of the sun, rather than our innate cycle. Circadian rhythms can be affected to
some degree by almost any kind of external time cue, such as the beeping of your alarm
clock, the clatter of a garbage truck, or the timing of your meals. Scientists call external time
cues zeitgebers (German for “time givers”).
When travelers pass from one time zone to another, they suffer from disrupted circadian
rhythms, an uncomfortable feeling known as jet lag. For instance, if you travel from
California to New York, you “lose” 3 hours according to your body’s clock. You will feel
tired when the alarm rings at 8 a.m. the next morning because, according to your body’s
clock, it is still 5 a.m. It usually takes several days for your body’s cycles to adjust to the new
time.

15. To reduce the effects of jet lag, some doctors try to manipulate the biological clock with a
technique called light therapy. They expose people to special lights, many times brighter than
ordinary household light, for several hours near the time the subjects want to wake up. This
helps them reset their biological clocks and adjust to a new time zone.
Symptoms much like jet lag are common in people who work nights or who perform shift
work. Because these people’s work schedules are at odds with powerful sleep-regulating cues
like sunlight, they often become uncontrollably drowsy during work, and they may suffer
insomnia or other problems when they try to sleep. Shift workers have an increased risk of
heart problems, digestive disturbances, and emotional and mental problems, all of which may
be related to their sleeping problems. The number and severity of workplace accidents also
tend to increase during the night shift. Major industrial accidents attributed partly to errors
made by fatigued night-shift workers include the Exxon Valdez oil spill and the Three Mile
Island and Chernobyl nuclear power plant accidents. One study also found that medical
interns working on the night shift are twice as likely as others to misinterpret hospital test
records, which could endanger their patients. It may be possible to reduce shift-related fatigue
by using bright lights in the workplace, minimizing shift changes, and taking scheduled naps.
narcolepsy have frequent “sleep attacks” at various times of the day, even if they have had a normal
amount of night-time sleep. These attacks last from several seconds to more than 30 minutes.

16. Caffeinated drinks such as coffee, and drugs such as diet pills and decongestants stimulate some parts
of the brain and can cause insomnia, or an inability to sleep. Many antidepressants suppress REM
sleep. Heavy smokers often sleep very lightly and have reduced amounts of REM sleep.
Many people who suffer from insomnia try to solve the problem with alcohol – the so-called night
cap. While alcohol does help people fall into light sleep, it also robs them of REM and the deeper,
more restorative stages of sleep. Instead, it keeps them in the lighter stages of sleep, from which they
can be awakened easily.
If our REM sleep is disrupted one night, our bodies don’t follow the normal sleep cycle progression
the next time we doze off. Instead, we often slip directly into REM sleep and go through extended
periods of REM until we “catch up” on this stage of sleep.

17. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people
may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of
pregnancy often need several more hours of sleep than usual.
DIET & U

18. There's that popular proverb that goes, 'Eat breakfast like a king; lunch like a
prince and dinner like a pauper'. But hey, if we were kings, we'd hardly have to
catch early trains and be surrounded by armpits for the good (not!) part of an hour.
SIMPLE BALANCE DIET for weight loss
Early morning: 1 cup tea (low-fat milk and mixture of herbs like cinnamon, basil
leaves, ginger, fennel seeds which boost the immune system) + 4 soaked almonds.
Breakfast: 1 bowl of vegetable poha (rice flakes are a good source of iron)
Or
1 bowl of vegetable dalia upma (dalia or bulgur contains healthy carbs)
Or
2 wheat flour+ besan chila (cereal-pulse combination makes it a good source of
protein)
While cooking the above options, curd or buttermilk can be added instead of water
to improve their nutrient content.
or
Breakfast: Start your day with milk and cornflakes, or milk and poha/upma. If you
are from northern India, and are into eating parathas, you can still have them but
make them healthy. Instead of just aloo paratha have potato mixed with other
vegetables and use less of oil/ghee/butter. Similarly, if you are from southern India,
you can have idlis, dosa, uttappa but avoid medu wada since that is fried. You can
even opt for egg omelette or sandwiches.
Or
Oatmeal porridge
This onecan be made in a jiffy, and is super nutritious too. Oats porridge combines
the goodness of oats and milk. Add some cut fruit or dried fruits to this mixture,
and you have taste and health in a bowl.
Dietary fibre is known to help stabilise blood sugar, and lower LDL (bad)
cholesterol. So this makes oats an excellent option for diabetics and people with
high cholesterol. 1 bowl of porridge provides you with 300 kcal. Its high-fibre
content will help you feel fuller for longer, curbing unnecessary binging.
Or Vegetable poha
Poha is easy-to-make, delicious and low in fat, making it a must-try. It is produced
by passing rice through iron rollers, thereby absorbing iron in the process. This
makes it a store-house of iron. Just a single serving of poha will give you 245 kcal
of energy and 11mg of iron. It's also an energy-giving food that will help you
kickstart your day. In fact, poha is considered a safe bet for diabetics as it is known

19. to promote slow release of sugars into the bloodstream. supplement your poha with
vegetables, sprouts, or soya chunks to increase its nutritive value. Also, ensure you
squeeze half a lemon on top to facilitate iron absorption.
Or
Fruit salad
Let your imagination run amok berries, bananas, apples, oranges, grapes, any and
every fruit under the sun. You can zing it up with lime or lemon juice. The salad
will replenish the antioxidant levels in your body and energise you with natural
sugars with virtually no effort at all.
Berries are a particular good source of vitamin C and antioxidants. They promote
good memory and metabolism. Watermelons can be beneficial since they fall in the
negative calorie foods category i.e. they burn more calories than they add along
with the added source of nutrients and hydration. Do include seasonal fruits in the
mixture for added health benefits.
Vegetable parantha
A staple dish for many north Indians, the parantha laden with potato and some
pickle on the side is a popular breakfast delicacy. The good thing about this dish is
that you can prepare the dough in the night and store it in the refrigerator and make
the paranthas in the morning. Switch to a healthier option by opting for vegetable
and sprouts paranthas instead of just the potato. Add a bowl of curd on the side and
you are good to go without hunger pangs for the first half of the day. This meal
packs in about 300 kcal and the addition of curd and sprouts fulfil not only your
carb but protein and calcium intake as well.
Sandwich
When nothing comes to mind, the humble sandwich can save the day! Relatively
easy to make, no cooking required and quite tasty too, sandwiches are a go-to
breakfast item. Have a glass of juice or fruit on the side to complete your meal. But
another thing to keep in mind is to opt for a healthier version. Whether you eat
meat or not, subtract the mayo and add a healthy dressing. Switch to multi-grain
bread for extra nutrition. To save a few more minutes, keep all the ingredients you
need to make a sandwich in the morning in one shelf of the fridge
Mid-morning: 1 fruit a poached apple/pear or a banana

20. Lunch: 1 bowl of steamed sprouts and vegetable salad (with flaxseeds or
sunflower seeds optional)
+
2 multigrain rotis (1-2 spoons skimmed milk powder can be added optional) or 1
bowl of rice
+
1 bowl of subzi (carefully wash green leafy vegetables. Due to the presence of dirt,
always boil cauliflower before use)
+
1 bowl of dal/pulse (preferably green moong dal/yellow moong dal/masoor dal as
these are easy to digest)/curd/paneer subzi
Or
Lunch: This can consist of a proper meal like rotis/ bhakri with vegetables, salads
and a source of protein from dal/curd/ sprouts/ non-veg dishes like eggs, fish,
chicken plus a small helping of rice. Avoid pickles and papads.
Tea time: Herbal tea + 1 small bowl of boiled/steamed peanut chaat (or plain
boiled/steamed peanuts) these contain healthy fats.
Snacks: This can be mixed dry fruits, seasonal fruits or any fruit you like or a
handful of roasted channaor kurmuras.
Evening: 1 bowl of soup
Or
1 whole wheat vegetable sandwich (it should be grilled well, avoid raw/cold
sandwiches)
Or
2 pieces of grilled chicken
Or
2-3 vegetable cutlets (made on non-stick using less oil)
Dinner: 1 bowl of steamed bean/chickpea and vegetable salad (with flaxseeds or
sunflower seeds optional)
+
2 multigrain rotis (1-2 spoons skimmed milk powder can be added (optional). Stick
to rotis rather than rice for dinner)
+
1 bowl of subzi
+
1 bowl of dal/pulse/curd/egg curry/chicken curry (with 2-3 pieces)
Or

21. Dinner: Preferably opt for an early dinner and it can be just like lunch or it can be
a single wholesome meal like khicdhi, pulav, briyani.
Along with eating these healthy foods, you should also avoid methods that are bad
for you.
fad diets may help you achieve short term weight loss, they are extremely hard to
sustain for long and can be detrimental for your overall health. Weight lost during
fad diet regimes usually returns the moment one stops following it
few examples- The Atkins diet, Zone diet, Cabbage soup diet, Blood group diet, The
three day diet, South beach diet, Pritikin Plan, Ornish diet and the Grapefruit diet
Alcohol, even antioxidant-rich red wine, has calories that do nothing to fuel your
workouts and fuel only the fat deposits around your waist. Studies have shown that
alcohol can increase cortisol levels, which promote fat gain, especially in the
abdominal region
body sees alcohol as a toxic substance and attempts to get rid of it. This means
your body will significantly reduce fat-burning to about 75% of its normal capacity
after just one and a half drinks. It will also stop using carbs as energy which is why
after a few drinks your body tends to accumulate more weight.
Have small frequent meals.
Do not keep long gaps between your meals as it reduces the metabolic rate.
Do not skip breakfast, have a healthy wholesome breakfast. Here are some healthy breakfast
options.
Do some kind of physical activity at least for 30 minutes, 4-6 times a week.
Eat 2 fruits and 3 servings of veggies to get good amount of fibre which will help you lose
weight. You may want to include these 10 red coloured foods in your diet.
Stay hydrated by drinking good amount of water.
Avoid junk foods, sweets, too many biscuits, fried and bakery products.
Avoid fried foods, jams.
Replace fruit juices with raw fruits.
Diet for weight loss involves a healthy lifestyle change you do not need to follow a particular
diet to lose weight but you need to eat healthy. It should be based on your likes, dislikes,
culture, schedule, and a pattern that you are willing to accept and follow in your daily life.
Apart from diet, one needs to engage themselves in some kind of physical exercise like
walking, cycling, swimming, dancing, jogging, etc. This is essential to burn fat and keep the
metabolic rate in control.

22. Few simple YOGA for Stress
ArdhaChandraasana or the half moon pose
Steps
 Stand with your feet together.
 Raise your hands above your head and clasp your palms together, extend the stretch
by trying to reach for the ceiling.
 Exhale, and slowly bend sideways from your hips, keeping your hands together.
Remember not to bend forward and keep your elbows straight. You should feel a
stretch from your fingertips to your thighs.
 Inhale and come back to the standing position. Repeat this pose on the other side.
Veerbhadrasana 1 or warrior pose
Benefits: This aasana stretches your back, strengthens your thighs, buttock and tummy and
helps you lose weight.
Avoid this pose if you have high blood pressure, shoulder, knee or back trouble, please
perform this pose under the guidance of a trained teacher.
Steps
Stand with your feet together and hands by your side.
Now extend your right leg forward and keep your left leg extended backwards.
Gently bend your right knee so that you get into the lunge position.
Twist your torso to face your bent right leg.
Slightly turn your left foot sideways (about 400-600) to give you that extra support.
Exhale, straighten your arms and raise your body up and away from your bent knee.
Stretch your arms upwards and slowly tilt your torso backwards so your back forms and
arch.
To get out of this pose exhale and straighten your right knee. Now push off your right leg
and come back to your original position. You can use your hands to support you. Do not rush
out of this pose; you might injure your back or legs. Repeat this aasana for the other leg as
well.

23. Veerbhadrasana 2 or warrior pose 2
Benefits: This aasana is great to strengthen the muscles in your back, thighs, abdomen and
core and also helps you with weight loss.
Avoid this pose if you suffer from diarrhea or high blood pressure.
Steps to do this pose:
Follow the same steps as Veerbhadrasana I, but instead of raising your hands above your
head twist your torso so you face sideways and raise your hands to either side (so your
fingers are extended and are parallel to your extended right and left leg).
Now, turn your head so your eyes are facing in the same direction as your right hand.
Repeat this posture for the other leg as well.
Utkatasana or the chair pose
Benefits: It strengthens the core muscles, thighs and tones the buttocks.
Avoid this pose if you have a knee or back injury.
Steps
Stand straight on your yoga mat with your hands in namaste in front of you.
Now raise your hands above your head and bend at the knee such that your thighs are
parallel to the floor.
Bend your torso slightly forward and breathe.
Stay in this position for as long as you can. Gently go back to the standing position.
Vrksasana or tree pose

24. Benefits: This aasana is great for the muscles of your abdomen and tones the thighs and
arms.
If you have injured your knee or back please do this aasana under the supervision of a
trained expert.
Steps
Stand with your legs together.
Now put most of your weight on one leg and a little weight on the other leg.
Now raise the leg with the least weight such that your foot is facing inwards, towards your
opposite knee.
You can hold your ankle to help you pull up the leg.
Place the heel of your foot on your inner thigh of the other leg, as close to the pelvis as
possible.
Now gently raise your hands above your head making sure your fingers are pointing towards
the ceiling.
Make sure you focus your mind and try to maintain your balance.
Breathing steadily and focusing on one spot in front of your eyes helps in maintaining the
pose and not falling over. Do not try to hold a chair or wall for support while doing this pose.
It will only reduce the intensity of the aasana.
Uttanasanaor forward bending pose
Benefits: This aasana stretches the hamstrings and puts pressure on the muscles of the
abdomen. It also makes the blood rush to your head, helping your body switch from the
sympathetic to the parasympathetic nervous system, helping you relax.
Steps
To perform this pose, stand straight.

25. Raise your hands from the front to above your head as you inhale slowly.
Then bend forward completely pushing your buttocks back till your palms touch the floor
and your forehead touches your knees. Come up slowly to the standing position.
Surya namaskar or sun salutation
Surya namaskar is a set of yoga aasanas done in succession. It has amazing weight reduction
properties since it employs various forward and backward bending aasanas that flex and
stretch the spinal column giving a profound stretch to the whole body. Believe it or not this
is a full body workout like no other. It has a deep effect in detoxifying your internal organs
through copious oxygenation and has a deeper relaxing effect. Know more about the sun
salutation or surya namaskar.
Sitting aasanas
Here, we reveal a few sitting poses.
Ardha Matsyendrasana or Half spinal twist
Benefits: This aasana increases the capacity of your lungs so it can inhale and hold more
oxygen. It stretches the spine and tones the thighs and abdominal muscles. It stimulates the
digestive system helping you digest food more efficiently and lose weight.
Steps
Sit up with your legs stretched out straight in front of you, keeping your feet together and
your spine erect.
Bend your left leg and place the heel of your left foot beside your right hip (optionally, you
can keep your left leg straight).
Now,take the right leg over your left knee and place your left hand on your right knee and
your right hand behind you.
Twist at the waist, shoulders and neck in this sequence to the right and look over the right
shoulder.

26. Hold and continue with gentle long breaths in and out.
To come back to the starting position, continue breathing out, release the right hand first
(the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet
straight. Repeat on the other side.
If you have a back injury, do this pose only in the presence of a certified trainer.
Badhakonasana or Cobbler pose
Benefits: This aasana reduces fat on your inner thighs and strengthens your spine, muscles
of the groin, knees and lower back. It also helps relieve menstrual discomfort and improves
digestion.
Steps
Sit on your yoga mat with your legs stretched out in front of you.
Keep your spine erect and bend your legs at the knees, such that the soles of your feet are
facing each other.
Now with your hands pull your legs in so that your heels touch each other and they are as
close to your pelvis as possible.
While holding your legs at the ankles, move your thighs up and down, just like the wings of a
butterfly. Do this as many times as you can.
Remember that the closer your legs are to your pelvis the greater the benefit of this pose.
Do not push yourself, do as much as you can and your flexibility will improve with time.
Do not do this aasana if you have injured your knees.
Kapal bhati pranayam
Benefits: This is a form of breathing exercise that helps to oxygenate your body while
strengthening the muscles of your stomach and abdomen. It helps in giving you that flat
toned tummy, melts away love handles and improves digestion.

27. Avoid doing this pose if you have high blood pressure, a hernia or heart disease.
Steps
Sit comfortably on your yoga mat. Keep your spine erect and your palms on your knees
facing downwards.
Now exhale through your nose and pull your stomach in towards your spine.
When you loosen your stomach muscles you will automatically breath in.
Quickly contract your stomach muscles again and exhale. Your stomach muscles should be
doing the work of pushing out and pulling in air.
Do this initially about 50 times, you can increase the number of repetitions as you feel
comfortable.
After doing this form of breathing you will initially feel some soreness around the muscles of
your stomach and abdomen. This is normal.
Lying aasanas
Here, wee reveal a few asanas that you can perform lying down.
Kumbhakasana or plank pose
Benefits: It strengthens and tones your arms, shoulders, back, buttocks, thighs and abs.
If you have back or shoulder injuries or have high blood pressure avoid doing this pose.
Steps
Lie flat on your tummy on the floor or your yoga mat.
Now place your palms next to your face and bend your feet so that the toes are pushing off
the ground.
Push off your hands and raise your buttock into the air.

28. Your legs should be flat on the floor as far as possible and your neck should be loose. This is
known as the downward dog or adho mukha svanasana.
Once here, inhale and lower your torso so that your arms are perpendicular to the floor and
your shoulders and chest are directly over your arms. Remember to keep your fingers from
flaring out and keep them close together. You will feel your stomach muscles tighten. Hold
this pose for as long as you can.
To get out of this pose, exhale and gently lower your body to the floor (just like you would
come out of a push up). You can end this pose by either doing bhujangasana or simply roll to
your side and push off your hands to the sitting position.
Vasishtasana or sage pose
Benefits: It works extensively on the shoulder, arms and the core muscles. It also improves
flexibility and sense of balance.
Steps
Lie down on your stomach. Bend your elbows and place your palms below your shoulders
Now tuck you toes in and push the floor to straighten your elbows such that your upper
body along with your pelvis is lifted off the floor. Make sure your body is in the same
alignment as it was while you were lying down
Now slowly twist your upper body to the left as you release your left hand from the floor.
Simultaneously turn your right foot to its outer edge and stack your left foot on the right
foot. Don t let your hips or pelvis drop. Hold it in the same alignment as it was earlier
Look up and stay in this position for five breaths
Repeat the pose to the other side
Halasana or plough pose
Benefits: This pose is great for those who sit for long hours and tend to have bad posture. It
tones the muscles of your buttock and strengthens your shoulders and thighs. It also
stimulates the functioning of the thyroid glands, parathyroid glands, lungs and abdominal
organs, therefore helping the blood rush to your head and face, improves digestion and
keeps the hormonal levels in check.

29. If you suffer from liver or spleen disorders, hypertension, have diarrhoea, are menstruating
or have suffered a neck injury, avoid doing this pose.
Steps
Lie flat on the floor on your back with your feet flat on the floor.
Place your arms by your side and bend your knees so that your feet are flat on the floor.
Now, slowly raise your legs from the hips.
Place your hands on your hips as you raise it and use them as support.
Now slowly bend your legs at the hips and try to touch the floor behind your head with your
toes and straighten your hands so they are flat on the floor.
Breathe out while going up.
To return to the lying position gently roll your back onto the floor, breath in while you come
down. Do not drop down suddenly.

30. Setubandhasana or Bridge pose
Benefits: This pose is great to tone the thighs, strengthen the shoulders and tone your abs.
It also relaxes the mind, improves digestion, relieves the symptoms of menopause in women
and stretches the neck and spine. It is also great to keep one s blood pressure under control.
Avoid doing this pose if you have a neck or back injury.
Steps
Lie flat on your yoga mat, with your feet flat on the floor.
Now exhale and push up, and off the floor with your feet.
Raise your body up such that your neck and head are flat on the mat and the rest of your
body is in the air.
You can use your hands to push down for added support.
If you are flexible you can even clasp your fingers just below your raised back for that added
stretch.