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Food guide pyramid

Another way to think what is useful for your body are the food guide pyramids. They're different. Let's see/read about/ one of them here. It contains the following groups of food:

a)  Breads, cereal, rice, pasta group (6 to 11 servings): This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. A rationale behind eating more carbohydrates is also that they provide energy and require the person to eat less fat. It is recommended that a person should have 6-11 servings from this group.

b) Vegetables (3-5 servings) and fruit (2-4 servings): There is no doubt that fruits and vegetables are good for the body. Fruits and vegetables help to provide the body with essential vitamins and nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetable and 2-4 servings of fruit a day.

c) Meat, poultry, fish, dry beans, eggs and nuts group (2-3 servings): This group helps to provide the body with protein. Protein helps to build the bodies tissues and muscles. A person should eat 2-3 servings from this group a day.

d) Milk, yogurt and cheese group (2-3 servings) : This group provides protein and calcium that makes the bones strong and prevents health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.

e) Fats, oils and sweets (eat sparingly) : This group should be eaten sparingly. Fat leads to heart disease and obesity. Too much sugar also leads to obesity which can later create health problems.

The food guide pyramid provides a way to ensure that the bodies nutritional requirements are fulfilled. By following the guide, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients.

To be continued.

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Fat

Fat is one of the three nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 Calories per gram, more than twice the number provided by carbohydrates or protein. Fat is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.

Saturated fats

Saturated fats tend to be solid at room temperature. These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the % of saturated fat and avoid or limit any foods that are high (for example, over 20% saturated fat). Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: most other vegetable oils contain unsaturated fat and are healthy.)

Unsaturated fats

Unsaturated fats tend to be liquid at room temperature. Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. There are two types: mono-unsaturated and polyunsaturated. Most (but not all!) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)

Mono-unsaturated fats

Fats that help to lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories, so you still need to limit them. Examples include olive and canola oils.

Polyunsaturated fats

Fats that help to lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats have a lot of calories, so you still need to limit them. Examples include safflower, sunflower, corn, and soybean oils.

Trans fatty acids

These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarine.

Hydrogenated: refers to oils that have become hardened (such as hard butter and margarine). Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added (i.e., becomes hydrogenated).

Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Choose lean, protein-rich foods soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat foods that are naturally low in fat -- like whole grains, fruits, and vegetables. Get plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit your consumption of fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).

To be continued.

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Carbohydrates

Carbohydrates are sometimes referred to as starches, simple sugars and sugars. Carbohydrates are one of the main dietary components. This category of foods includes sugars, starches, and fiber. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. The liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar is digested and absorbed.

There are 3 basic types of carbohydrates: simple, complex and very complex carbohydrates. Out of these the last two types are essential for a healthy diet.

1. Simple Carbohydrates (also called 'sugars'): Simple carbohydrates can be found in white sugar, preservatives, candies, coke, cake, juice concentrates, honey and glucose syrup. Simple carbohydrates are made up of single or double molecules and are quickly absorbed into the blood stream.

2. Complex carbohydrates: foods that are high in complex carbohydrates include whole grain bread, pasta, rice, beans, vegetables and potatoes. This type of carbohydrate is made up of complex molecules and the body requires time to digest them, which means that we feel full for a longer time period after eating them.

3. Very complex carbohydrates (also known as 'fiber'): this type of carbohydrate adds the bulk to our food that helps in digestion, such as found in whole meal bread and psyllium husk. Fibers help to ease the flow of food through the intestines and reduce the risk of diabetes and lowers cholesterol. 30-35 grams of fiber a day is beneficial for the body. Very complex carbohydrates have an extremely complex molecular structure.

Excessive carbohydrates can cause an increase in the total caloric intake, causing obesity. Deficient carbohydrates can cause a lack of calories (malnutrition), or excessive intake of fats to make up the calories. For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars that can be found in fruits. Complex carbohydrates provide calories, vitamins, minerals, and fiber. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit such sugars.

To increase complex carbohydrates and healthy nutrients eat more fruits and vegetables; whole grains, rice, breads, and cereals; legumes (beans, lentils, and dried peas).
 
To be continued.

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Protein

Proteins are complex organic compounds. The basic structure of protein is a chain of amino acids. Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development. Proteins are described as essential and nonessential proteins or amino acids. The human body requires approximately 20 amino acids for the synthesis of its proteins. The body can make only 13 of the amino acids -- these are known as the nonessential amino acids. They are called non-essential because the body can make them and does not need to get them from the diet. There are 9 essential amino acids that are obtained only from food, and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If the protein of a food does not supply all the essential amino acids, it is called an incomplete protein.

All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. Protein in foods (such as grains, fruits, and vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans.

A diet high in meat could lead to high cholesterol or other diseases, such as gout. Another potential problem is that a high-protein diet may put a strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted in the urine. A nutritionally balanced diet provides adequate protein. Vegetarians are able to get enough protein if they eat the proper combination of plant proteins. The amount of recommended daily protein depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults. Meats are an essential source of protein. Fresh meats are far better to eat than processed meat, which contain up to 30% more fat and preservative chemicals.


To be continued.

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Warming Up and Stretching

Warming up is essential before any form of exercise including Yoga. The warming up process protects the body from injury and heats up the body as well as supplies oxygenated blood to the various areas so as to prepare it for exercise. Warming up can take the form of light jogging, standing exercises and cycling, etc. Stretching helps to increase the flexibility of the body and avoid over extension injuries. Since the muscles and tendons are flexible, the stretching helps to extend them to their extreme so that they do not come under undue stress during exercise causing strains and sprains. Stretching should be done with smooth movements and slowly. Jerky movements during stretching do not help to relax the muscles and extend them to their limit. Ten minutes of warming up and ten minutes of stretching should be sufficient for most people unless there is a previous injury prone area that could require further stretching. One minute per stretching exercise is sufficient. Some more advantages of stretching are:

a) Decreases risk of injury

b) Reduces stress

c) Increases agility

d) Increases flow of nutrients and blood in the stretched area

e) Helps to avoid soreness of the muscles.

To be continued.

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Warming up exercises for the back

The back is a very important and sensitive part of the human body. The back is composed of several small bones called vertebrae that are in close proximity to the nerves that send signals from the brain to the various parts of the body. Injuries of the back should be treated seriously, and the back should be regularly exercised and toned up through a correct posture of the body.

Exercises to strengthen the back and avoid injury

Wall Slide

Stand with your back against a wall and feet about 2 feet apart. Slide down the wall till your knees are bent at right angles, stay down for 10 seconds before sliding back up again.
Repeat 5 times.

Back Leg Raise

Lie down on your stomach and keep your legs straight. Lift one leg of the floor while keeping your body still and hold it in the air for 10 seconds, repeat with other leg.
Repeat this 5 times for each leg.

Front leg Raise

Lie on the floor with your arms to the sides of your body. Keep your legs straight. Lift one leg off the floor and keep it in the air for 10 seconds.
Repeat with the other leg till you have done the exercise 5 times for each leg.

Back Leg Swing

Stand behind a chair and grasp the back of the chair with both hands. While keeping the leg straight, extend it back and up till as far as it will go. Hold it at its highest point for 10 seconds before repeating with the other leg.
Repeat the exercise 5 times for each leg.

Knees to chest

Lie on your back ensuring that your back is straight. Bring both your knees up to you your chest and hold for 10 seconds. Lower your knees slowly back to the starting position and repeat till you have done the exercise 5 times. If the exercise is difficult with both legs together, it can be done one leg at a time.

Stomach Push-up

Lie on the floor with your stomach down and body in a straight line and palms on the floor. Push down with your palms and straighten your arms slowly till you lift your shoulders and chest off the ground while keeping your pelvis and legs flat on the floor. Stretch your stomach and go as high as you can without putting undue stress on the lower back. Keep the position for 10 seconds.
Repeat 5 times.

Back Bend

Stand straight and support your lower back with the palms of your hands.Bend your back backwards while supporting the lower back with your hands. Keep your legs straight during the movement. Go back as far as possible and hold for 1-2 seconds.
Repeat the exercise 5 times.

Back Knee Lift

Kneel on the floor (knees hip-wide apart) and put keep your palms flat on the floor as well (shoulder width apart). Keep your arms straight. Lift your left leg slowly still in the bent position so that your thigh is parallel to the floor and your foot is facing the ceiling. Hold for 10 seconds and repeat with other leg.
Repeat the exercise 5 times.

Crunch

Lie down on your back with your knees bent and feet flat on the floor. Place your hands on your chest. Bring your bent knees upward and towards your stomach and simultaneously bring your head forwards and shoulders off the floor. Your lower back will only be in contact with the floor during the crunch and pressing down hard. Hold the crunch position for 5 seconds before repeating 10 to 15 times.

To be continued.

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Warming up exercises

Body weight squat bend

It's a stretching exercise to stretch the quadriceps. Keep the feet about shoulder-width apart. Stay in the lowered position for 20 seconds.

Feet apart seated forward

It's a stretching exercise to stretch the hamstrings and lower back. Touch the floor as far in front as possible.

To be continued.

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Warming up exercises - 2

Flat bench kneel

It's a stretching exercise to stretch the quadriceps. Keep your knees together and keep your upper body weight on your calves. Slowly shift your upper body backwards in the kneeling position until you feel a stretching in your thighs. Hold for 20 seconds.

Forward bends

It's a stretching exercise to stretch the hamstrings and lower back. Go down with your hands as far as possible and hold the position for up to a minute.

To be continued.

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Warming up exercises - 3

Hamstring stretches

It's a stretching exercise to stretch the hamstrings and lower back. Stretch your arms as far as possible and hold for 30 seconds before repeating. The raised leg can be up to waist height and the leg at the back should be straight.

Hurdler's stretches

It's a stretching exercise to stretch the hamstrings and inner thighs. Hold on the extended leg as far as possible. Hold for 30 seconds before repeating with the other leg.

Inner thigh stretches

It's a stretching exercise to stretch the inner thighs. Pull your feet as close to your body as possible and hold for 30 seconds before repeating.

To be continued.

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Warming up exercises - 4

Leaning against the wall

It's a stretching exercise to stretch the calves. Bring one leg back about 3 feet and lean forward until you feel a good stretch in the leg that is forward. Hold for 20 seconds before changing sides. 

Low back roll

It's a stretching exercise to stretch the hamstring/hamstrings. Pull the leg back as far as it is comfortable.

Opposite arm grab

It's a stretching exercise to stretch the triceps. Grab your elbow with the hand that is over your head and gently push down on it and exert a force on the triceps. Hold for 30 seconds before repeating on the other arm.

To be continued.

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Warming up exercises - 5

Opposite elbow pull

It's a stretching exercise to stretch the shoulders and deltoids. Exert a force on your outstretched arm by bringing your other arm (that's grabbing your outstretched arm) backwards. Hold for ten seconds before repeating with the other arm.

Side bends

It's a stretching exercise to stretch the obliques and the muscles at the side of the torso. Hold the stretched position for 20 seconds before repeating on the other side with the other arm.

To be continued.

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Warming up exercises - 6

Straight arm twists

It's a stretching exercise to stretch the biceps. The hand should be open and fingers pointing downwards and palms facing out. Hold for 30 seconds before shifting sides.

Standing one leg hold

It's a stretching exercise to stretch the quadriceps. Grab the top of your foot and hold it until your heel touches your glute (gluteus). Hold for 20-30 seconds before repeating on the other side.

[MSL]

 Oh, it's so good to know that there are yoga teachers who care about warming up and stretching! I visited many yoga courses till now and none of the yoga instructors cared to offer (to start with) some warming up and stretching. I suppose without it it's not very safe for all of the people who practice yoga (especially for the beginners), because it's risky (there is risk of injuries).

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That's right. And here comes something related. Note well the moment where it's about the preparation of the students.

Sequencing

When sequencing a yoga practice, it’s important to order the asanas in a way that makes sense. It would be wise to begin with simpler asanas and gradually build up to advanced postures.

It’s also often best to link standing postures together, seated postures together and prone or supine postures together using smooth transitions to flow from one pose to the next. You will commonly find that classes begin with standing postures, then seated and then finish with asanas on the floor.

If you have a particular asana in mind that you would like to help students work up to in class, create sequences using asanas that would prepare the body for the 'peak' pose chosen. For example, if you want to practice chakrasana, you will choose to practice postures that will prepare students for a deep back bend while opening the shoulders and chest. You may also choose a theme to sequence your class around and use postures that go with the theme.

For example, you may theme the class around inner strength and focus using many balancing postures throughout your sequencing.

It is often a good idea to write out your sequences and practice them yourself before teaching to a class. If while practicing your sequence, you find that something does not flow well you can make adjustments and find a better suited asana for what you are working on.

Yoga sequences:

1. This sequence is for opening the chest, shoulders and back.

Tadasana/Mountain Pose

Uttanasana/Intense Stretch Pose

Chaturanga Dandasana/Four-Limbed Staff Pose

Salamba Bhujangasana/Sphinx Pose

Ardha Bhujangasana/Half-Cobra Pose

Bhujangasana/Cobra Pose

Urdhva Mukha Svanasana/Upward-Facing Dog Pose

Adho Mukha Svanasana/Downward-Facing Dog Pose

Ustrasana/Camel Pose

Virasana/Hero Pose

Shalambasana/Locust Pose

Ardha Bhekasana/Half Frog Pose

Dhanurasana/Bow Pose

Chakrasana/Wheel Pose


2. This sequence focuses on preparing the body for Tittibhasana/FireFly Pose.

Tadasana/Mountain Pose

Virbhadrasana II/Warrior II Pose

Shirsh Padangusthasana/Head To Toe Pose

Trikonasana/Triangle Pose

Prasrita Padottanasana/Wide-Legged Forward Bend Pose

Bakasana/Crane Pose

Malasana/Garland Pose

Paschimottanasana/Back Stretching Pose

Baddha Konasana/Bound Angle Pose

Upavistha Konasana/Wide-Angle Seated Forward Bend Pose

Kurmasana/Tortoise Pose

Titthibhasana/Firefly Pose


3. This sequence focuses on preparing the body for Hanumanasana/Split Pose.

Adho Mukha Svanasana/Downward-Facing Dog Pose

Uttanasana/Intense Stretch Pose

Tadasana/Mountain Pose

Virbhadrasana I/Warrior I Pose

Virbhadrasana III/Warrior III Pose

Parsvottanasana/Intense Side Stretch Pose

Dandyamana Janu Shirshasana/Standing Head to Knee Pose

Natarajasana/Dancer Pose

Anjaneyasana/Low Lunge Pose

Kapotasana/Pigeon Pose

Hanumanasana/Split Pose


4. This sequence focuses on building strength and balance.

Tadasana/Mountain Pose

Utkatasana/Chair Pose

Vrkshasana/Tree Pose

Dandyamana Janu Shirshasana/Standing Head to Knee Pose

Ardha Baddha Padmasana/Half Bound Lotus Standing Forward Bend Pose

Garudasana/Eagle Pose

Virbhadrasana III/Warrior III Pose

Virbhadrasana II/Warrior II Pose

Shirsh Padangusthasana/Head To Toe Pose

Virbhadrasana I/Warrior I Pose

Natarajasana/Dancer Pose

Utkatasana/Chair Pose


5. This sequence focuses on opening the hips to safely come into Padmasana/Lotus Pose and its variations.

Prasarita Padottanasana/Wide legged Forward Bend Pose

Trikonasana/Triangle Pose

Virbhadrasana II/ Warrior II Pose

Shirsh Padangusthasana/Head To Toe Pose

Adho Mukha Svanasana/Downward Facing Dog Pose

Mandukasana/Frog Pose

Virasana/Hero Pose

Gomukhasana/Cow Face Pose

Upavistha Konasana/Wide-Angle Seated Forward Bend

Baddha Konasana/Bound Angle Pose

Arkarna Dhanurasana/Shooting Bow Pose

Siddhasana/Perfect Pose

Padmasana/Lotus Pose


6. This sequence focuses on building strength and preparing the body for Bakasana/Crane Pose and other arm balances.

Tadasana/Mountain Pose

Uttanasana/Intense Stretch Pose


Repeat next 3 steps 2-5x.

Chaturanga Dandasana/Four Limbed Staff Pose

Urdhva Mukha Svanasana/Upward-Facing Dog Pose

Adho Mukha Svanasana/Downward-Facing Dog Pose


Dandasana/Staff Pose

Navasana/Boat Pose

Malasana/Garland Pose

Bakasana/Crane Pose

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The yoga poses

And, at last, let's start learning well the yoga poses! 

Starting with Virbhadrasana (Warrior Pose).

Benefits:

Will help to improve hip flexor and hamstring flexibility while improving balance, agility, and core strength. May also help those who suffer from sciatica.

Instructions For Exercise:

Begin by standing in an upright position, feet together, hands spread and down by your side. Exhale and step or lightly jump your foot out about four feet. Begin to raise your arms so they are perpendicular to the floor and parallel to each other. Bring them up over the head so that the little finger sides of the hands are moving towards the ceiling. Keep your back firm and think of pressing the shoulder blades down. Begin to turn your left foot in 45 to 60 degrees to the right and your right foot out so that it is at a 90 degree angle with the hips. Make sure that both of your heels are in direct alignment with each other.

Slowly begin to exhale and rotate your torso to the right, aiming to keep your pelvis as square as possible facing forward. Allow for a slight arch in your upper back torso. Once in this position, exhale and bend your forward knee so that it’s moving over the toes and the shin is perpendicular to the floor. Try and reach your fingertips to the sky as you lift your ribcage upwards. Keep your head looking forward while doing this or tilt it back every so slightly as you look up at your thumbs. Stay in this position for up to one minute and then inhale, press the heel firmly into the floor and then straighten the forward knee. Turn it inward and bring the arms down as you exhale. From here, turn to the other side and perform again.

Specialist's Comments:

Note that any individual with shoulder problems should keep their arms raised to parallel only.