Nutrition for your health

Legumes: Labeled as the “Powerhouse Food", legumes are the source of powerful energy food with vitamins and minerals along with an almost equal proportion of quality protein included in the list of meat alternatives. Eat these foods the night before a morning workout at dinner or eat some everyday.

Oatmeal: Yes, oatmeal! And not just in cold snowy weather. It is a great source of a long lasting stick to the ribs energy food, full of vitamins and minerals with heart health benefits .Eat some oatmeal 2-3 hours before workout every day.
Yogurt: Yogurt is loaded with nutrients such as high quality bone building calcium, protein, vitamin B and the healthy immune boosting bacteria that line our gastrointestinal tract. A great food, snack or snack topping, it's portable and easy to find. Eat one hour before a workout as a snack to give energy especially when the last meal was a few hours ago.
Banana: The banana made my list since almost everyone love bananas, but most of us think that they are fattening. Well, at about 120 calories for a medium one, loaded with potassium, vitamin C, sweet and starchy, they make the list. Bananas are also versatile. Which satisfy the starch urge by adding them to a fruit salad or cereal; thicken up a smoothie; stuff one in a bag to go; eat one on the run and even buy one at those fruit stands (we're less likely to get sick from a banana because of the peel). Eat 30 minutes to 1 hour before a workout everyday that keeps you healthy & fit.
Salad with veggies. Veggies are loaded with vitamins, minerals, photochemical and great complex carbohydrates. They fill us up without filling us out and they supply great energy. Add in 1/2 cooked chilled pasta and make it a dinner salad.
Baked Potato. Take a cue from bodybuilders who live on baked potatoes during their carp eating training days. Make it a meal by adding legumes, salsa or even cottage cheese.
High Fiber Cereal. Start the day with a high fiber wheat cereal with low fat milk and a favorite fruit. Aside from the high fiber benefits, whole grains supply us with energy to start the day physically and mentally. Want to snack during the day? Put mixed high fiber cereals in a baggie with dried fruit, and munch away an hour or two before a workout.
So, these are just a few carbohydrate foods. Of course, there are scooped bagels, tortillas filled with veggies, California rolls, and the dreaded pasta if we eat an appetizer portion for those of us watching our weight.

Taudaha lake at Chobhar

Taudaha Lake situated at the foothills of the hills at the heart of the Chobhar, is said to be made by the King Manjushree during the time of cutting the hills of valley to cut off the water of the Kathmandu valley at that time to settle human settlements to reside the King Karkata Nag & his wife at the lake. The tree is located at the lake called Pyres passia. The Lake is surrounded by the green ecological area; some agricultural land is also available there; from where chemical runoff mixed to the lake. The eight shaped or the ktm valley shaped lake is situated at the left side of the way to the Dakshinkali. The outlet of the lake joins the Bagmati River along the Bansen Khola. This region is surrounded by the high hills and half of it by the plains flattening to the valleys joining by the Chobhar. At the side of the lake there is one restaurant occupying the agricultural land making small hut for the couples to enjoy there. Some of the domestic animals were also seen there like Cow, Goat, Sheep, etc. also the some birds were seen flying there like crow, crane. The surrounding area of the lake is found to be disturbed by constructing walls around the lake according to local people the wall was made to protect the lake from external chemical waste and other pollutants to keep it in its original state. Located in between the sub-tropical & temperate region at the height of 1350m from mean sea level, it occupies an area of about five hectare with a depth of about 5-10metre. Having the inlet anywhere inside the lake and rain water, the outlet of the lake mixed with the Bansen Khola which ultimately reaches to the Bagmati River. The Mesotrophic Lake has a climate of moderate eutrophication. The lake has a great ecological, cultural, religious as well as economic importance. The bird watching around the lake is very popular during winter season, since about 278 species of migratory birds were found around this lake. Fishes were found in great amount in this lake since the religious belief doesn’t allow local people to kill fish and even they don’t care about the dead fish of the lake. We found some dead fish on the surface of lake and some skeleton near the lake which was eaten by dogs. Some Buddhists come to worship at the lake and leave some baby fishes too the other species of fishes were Silver carp, Golden carp and common carp, etc. The lake is full of biological elements; presence of Dragonfly on the lake indicates that the quality of water of lake is good. The macrophytes found around the lake are Nymphaea, Alternathera, Persicarea, Myriophyllum, Potamogeton, Trepa, Paspalum, Ceratophyllum, etc. Not only these the lake has a great chance of internal tourism that can refresh the people after a long work and tiredness, the cycling activities can be conducted around the Taudaha on the way to Dakshinkali well which can help to forward the Taudaha lake area to develop well but the negative aspects of those activities should be well analyzed and checked at those period of working process in order to keep the lake in its original state. .

Contribution of CFC in the ozone layer depletion

Origin of Ozone:- The history of Ozone begins from 1840 when the scientist Schonbein named the peculiar smelling gas, ozone meaning “I smell”. Later on, in 1886 Socret proved that ozone is not a miracle but simply an unstable triatomic allotrophic modification of oxygen. It is present in the upper atmosphere somewhat above 20 kms from the earth’s surface which is believed to formed by the action of ultraviolet rays on oxygen. The ultraviolet rays from the sun breaks up some of the oxygen molecule releasing oxygen atoms. These atoms recombine to form a three atom molecule of oxygen called Ozone.The layer of ozone has a thickness of about 24km & shields the earth from harmful u-v radiation of the sun. In the layer, it is being destroyed & formed in almost cyclic order. This cycle is violated when some ocean devastator comes in contact with with ocoean layer. The devastator is no other but our well known chlorine atoms. This devastation of ozone layer by chlorine atoms is actually termed as “Ocean-depletion”. This depletion diminishes the capability of ozone layer to filter the harmful ultraviolet radiations.
What is CFC?:-CFC is simply an abbreviated form of Chloro-fluoro carbon. Actually CFC is a group of synthetic chemicals, which was developed in 1930 by Dr. Thomas Midgey for Du-pont-Generalmotors used for the refrigeration purpose. The toxicity and corrosive nature of ammonia or SO₂ used in refrigeration compelled for a search of new substance. This compulsion broke out as a development of CFC, which was non-toxic & non-corrosive. The non-toxic and inert CFCs marketed by Du-Pont were in the trade name “Freons”. CFC-11 & CFC-12 were used as coolants in refrigerations & air-conditioners, as aerosol propellents. Later on, CFC-13 another synthetic chemical in the same group, was found to be very useful as a solvent in the semi-conductor industry.
Why are CFCs banned?:- The mystery of ozone depletion was revealed by an American scientist Dr. Sherry Rowlands and his research associate, Dr.Mano Marlin, at the university of California. Their findings about the ozone-devastator chlorine atoms was confirmed in 1975. Though these were confirmed the major Chlorine wafting man-made chemicals-CFCs were still away from the eyes of environmentalists since 1985. But,this year the British Antarctic survey made a commission to do the comparative measurements of ozone concentration over Antarctica. The result of the project shocked the each & every conscious human being & leld him to the position to choose the way between use CFCs and destroy himself or ban the CFC and save the whole world. After many discussions the convention was held on Montreal in 1987 which decided to reduce CFC consumption by 50% by 1999 and to ban CFC was that it is a major Chlorine atom producer & the chlorine atom is the major cause for ozone depletion.
This ozone depletion chiefly occurs near the poles in the spring. The prevailing low temperature of the stratosphere makes the ozone more vulnerable to the reaction eith chlorine released mainly from CFC. Due to this reason, even a small amount of chlorine also can cause an immense desruction of ozone layer. In normal course, the nitrous oxide destroys the ozone eater chlorine atoms & prevent the depletion. However, in the sub-zero temperature of the stratosphere above the polar regions, these nitrogen oxides freeze to form ice clouds & can no more save ozone. The accumulation of the Chlorine monoxide goes on increasing on one side and the shrinking of ozone proceeds on the other and ultimately a hole appears on the ozone layer. The major chlorine atoms releasing CFCs were banned knowing the fact that their repeate use can darken the future of human race & can convert the beautiful earth into a dradeful grave.
So, the Ozone-depletion & CFCs are synonymous. The CFCs are the major cause of ozone layer depletion though there are several other chemicals like; Carbon tetrachloride, methyl chloroform, etc. This is the right time to think about our future. Western countries are more conscious about this and are using “CFC-free” materials. This shows that we can run our life comfortably even without CFC then “ Why to create problems ourselves?” So, there is an urge to think about CFC before we use any kind of chemical substances that may be either our deodrant or body. spray or refrigerating medium or any things llike that, or not? Please think it with cool mind once are we going forward or going backward destroying ourselves.

Environment: Man's Impact

The man’s impact on the environment fall into two broad categories
• Direct or the intentional impacts
• Indirect or Unintentional impacts.
Direct or the intentional impacts are preplanned and premeditated because man is aware of the consequences, both positive and negative of any programme which is launched to change or modify the natural environment for economic development of region concerned. Such changes include land use ( clearing of forests and burning of grassland for crop cultivation, falling of trees for commercial purposes, changes in cropping pattern in relation to new farming techniques, new high yielding seeds, irrigational facilities, etc.), constructions of dams, reservoirs and canals, diversion and manipulation of river channel, construction of embankments and dykes to protect the area from floods, construction of roads and bridges, increase in urbanization, mining, drilling of minerals oils, etc.,withdrawal of groundwater , agricultural practices( mechanization of agriculture, use of chemical fertilizers, pesticides and insecticides) weather modification programmes ( cloud seeding to induce precipitation, dispersal and clearing of clouds and fogs, checking of hailstorm), nuclear programmes, etc. It is significant to point out that the effects of such anthropogenic changes in the natural environment are noticeable within short period and may continue to effect the environment for the long time but these effects are reversible because before and after studies may enable the man to set the adverse effects right to certain extent if so intended by making changes in the initial programmes. The atomic energy explosions and the flying of super-sonic aero planes have led to the depletion of ozone layer in the upper atmosphere. The danger of leakage of nuclear radiations from nuclear power plants and of various poisonous chemicals from various chemical industries is always there. The indirect or the unintentional impacts of human on the environment are not preplanned or premeditated and these arise from those human activities which are directed to accelerate the pace of economic growth, especially industrial development. Though such economic activities may be economically important but the after-effects are certainly socially undesirable. The indirect impacts of human economic activities on the environment are not immediately noticeable because of time lag between the effects of economic activities bring in slow rate of changes of moderate nature in a few components of the ecosystem and these changes take long time to cross the sensitivity of the system. Sometimes, such effects are not reversible and therefore it becomes difficult to identify and evaluate them. These effects may change the overall natural system and the chain effects sometimes become suicidal for human being. Majority of the indirect impacts of human activities on the environment are related to pollution and environmental degradation. Urbanization, industrial expansion and land use changes very often change weather and climate though in long term perspective. Economic activities of man are capable of affecting the heat balance of the earth and its atmosphere which in turn transforms weather and climate at regional and global scales. Some of the ill effects of the industrial revolution or technological revolution are:
• Industrial revolution has led to bio-concentration of pesticides in the bodies of human beings and animals.
• Industrial revolution is using-up the earth’s neural called metal ores at a very fast rate.
• Industrial revolution has depleted the ozone layer of upper atmosphere to some extent which results in the global warming.
• Industrial revolution has increased pollution in air, water and soil.
• Industrial revolution is eating up the fossil fuels at a very rapid rate.
• Industrial revolution has led to large scale cutting of the forests i.e. deforestation.In fact man changes the atmospheric conditions through.
• Changes in the natural gaseous of the atmosphere mainly in the lower part.
• Changes in the water vapour content of the troposphere and the stratosphere through direct (cloud seeding) and indirect means (deforestation).
• Changes and alteration of land surfaces (deforestation, mining, urbanization, etc.).
• Introduction of aerosols in the lower atmosphere.
• Released of additional heat in the atmosphere (From urban and industrial sources), etc.

Environment and Human: Past and present

The changing relationship of man with the natural environment from prehistoric to modern periods may be divided into four stages as follows:
Period of hunting and food; This period is related to most primitive man when he was basically a part of natural environment and his functions was based on forest like other animals. Thus the primitive man was functionally a biological man or physical man because his basic requirements were limited food only which he could collect from his surroundings. Thus, the primitive man used to satisfy his hunger by fruits which were easily obtained from plants and trees and he spent his nights in the caves or on the trees. With the march of time man learned to hunt animals for his food. Even the hunting of animals by early man did not make any change in the natural environmental system because of his limited requirements and very low population and uncivilized society. The discovery of fire made a significant change in the altitude of man because now he learned to cook animal flesh before eating. This practice requires wood which he used to derive easily from the forest. The demand of wood for burning purposes to roast animals made another significant change in the starting point in the technology as the man had invent some devices to cut and chop trees and their branches to get firewood. He also invented some tools to kill animals. The first destruction of environment started with the careless burning of forests due to carelessness of man which cooking and roasting the animals with fire. This led to a chain of effects by man on his environment. He might have seen the destruction and clearing of dense forests and running of animals away due to inadvertent man-induced fire.
Period of animal domestication and pastoralism: With the march of time early man learned to domesticate animals for his own benefits. He might have domesticated some milch cattle and some animals for meat in the beginning. Slowly and slowly his herd of domesticated animals might have substantially increased. With the march of time the early peoples might have gathered larger herds of domesticated animals. They still stuck to nomadic way of as they had to move from one place to another place In search of water and fodder for their animals and food for themselves. Thus increase in the population of domesticated animals also led to increase in the population of early peoples which ultimately led to meaningful exploitation of environmental resources but this could not change the natural state of environment because the population of early peoples and their domesticated animals was still under manageable size and the changes brought in by human activities in the environment were well within the limit of self-regulatory mechanism of the natural environmental ecosystem.
Period of plant domestication and agriculture: Domestication of plants for food was a hallmark in the development of human skill of taming and controlling the biotic component of the natural environmental system or ecosystem. Domestication of plants initiated primitive type of agriculture and sedentary settled life of people who previously were nomads and wanders. But still many of the people use to live nomadic life. With the march of time man developed his own environment known as “the cultural environment” by building houses and thus creating villages, towns and cities, by building social institutions like schools and colleges, by building places of workshops like temples, churches, mosques, etc. by constructing roads, railroad, bridges, canals, etc. It may be pointed out that all these and many more elements of cultural environment were evolved through various stages of agricultural development up to 1860 or say before industrial revolution.
Period of science, technology and industrialization: The dawn of industrial revolution in late nineteenth century with the emergency of science and development of more efficient and sophisticated technology initiated the hostile relationship between man and his natural environment. Extreme concept of the western world, advanced technological man led to reckless and indiscriminate rapacious exploitation of natural resources for industrial expansion and urban growth which have altogether created most of the present day environmental and ecological problems of global dimension. With the rapid increase in human population and the onset of industrial revolution, the demand of natural raw material and sources of energy is increasing day to day.

Are people happy today?

The advancements in the science and technology have narrowed the world at present. All the people are attracted towards the modern facilities of the world. 21st century is known as the age of the computers so all people were attracted towards the computer education, which have developed a lot of programs that can run the world with in the single hand i.e. Email and the internet. Not only were these there others lots of means of transportation and communication had that changed the life of the people dramatically. The development of the civilization is different from each other in each continent and the region of the world but at this century the scientific invention has made the world a single home and all the members as their own family. People has got the facilities and the world has narrowed they can reach from one place to the other within a second, visit the world in a day, exchange the culture with each other with people of Africa with that of America and vice versa to the other rest of the world. Invention of the mobile phones help contact at any place of the world which is the development of communications like satellite television station, radio broadcasting centre, etc. too. Invention of the modern vehicles like Car, Bus, Cycle, Motor-Bike, Train, Aero plane, Helicopter, Rocket, Jet-Liners, etc. has increased the efficiency of our work style and improved our life styles but on the other hand this development has destroyed the happiness and peace of the people at this stage. The world cyclist Pushkar Shah told that the people at present have destroyed their happiness due to this pressure of the modern inventions which has added more pressure on the local people. They’re highly pressured due to this they’re losing their own life and destroying their own health and life because they’re running towards money at present.

Interview: Impressing the boss

Impressing the boss across the table during Interview Interview can be nerve taking racking experience, even for the most seasoned interviewee with plenty to worry about, it can sometimes seem an additional stress to then consider the impression we are leaving behind. But, it doesn’t have to be that difficult and with some prior preparation you can relax during your interview, with the knowledge of that you are creating the right impression. Don’t be late Double check your interview details. Prior to your interview details you know the location and if necessary drive there before hand so you know exactly where it is how to get there and how long it takes this will help alleviate stress on the interview day. If you need parking check beforehand the parking situation, you may need to reserve a park or you may need to find public parking close by so investigate your interview isn’t during peak hour there can always be traffic or public transport delays so allow extra time you can always wait in the car or in a nearby café. Research the company and Role Try to obtain a job description prior to the interview. Consider possible questions that you might be asked and think about how you might answer them. What do you know about the company? Do some research, most of the company have their details on their website if you are applying via an agency ask them. Prepare some questions that you would like to ask about the role, what it is like to work for the company and the company culture.Look the part If you are applying for the management post then you need to look like a manager. Equally if you are applying for a creative role in an organization that fosters free thinking rather than suits, dress as they would. If you’re not sure than dress professionally. Don’t forget the smaller details about the shiny shoes, clean nails and a neat a haircut show that you want to make a good impression.
Be prepared Have your CV with you and any relevant details such as a portfolio. If you are relying on technology have a backup. Body language during interview Try to be aware of how you are sitting and any distracting behavior, such as playing with paper, this can create the impression that you are nervous. Offer a firm hand shake and hold confident eye contact during the interview. A smile can help alleviate your nerves and creates a friendly and open atmosphere. Be confident and positive It’s very difficult to be confident at an interview and you also don’t want to appear overly confident that you have the job. But, be positive and confident and convince yourself that you do have the skills and ability to do the job. If you can convince yourself then it will be much easier to convince someone else. Better try to find the better positive responsibilities to all questions for example- If there is a career gap in your CV explains what the skills you might have gained during this period. If you can avoid negative responses your interviewer doesn’t want to hear about all the problems you had in your last role and it might create the impression that you’re difficult to work with. It’s important that you approach your interview with confidence. With a little preparation you can minimize any potential hiccups an the day that might cause stress and anticipating possible questions can give you the edge on having well thought out responses. Show an interest in the company that you want to work for and ask questions that demonstrate your knowledge and preparation. Approach your interview relaxed and don’t forget to smile.

Leadership and its outstanding qualities

Coming across the students, professionals, managers and would be managers who aspire to become a good leader in their chosen fields. One question they never forget is “How can I become a good leader.” Or “which are the areas that I need to focus on to be an effective leader?” Let’s think about any of the re-known person in the world Barak Obama, Mahatma Gandhi, Geeerija Prasad Koirala or Saurav Ganguly or Steve Waugh –all have demonstrated some common qualities which have made them great leader in their respective fields. From their leadership style the essence of leadership can be drawn out as under:-
L- Stands for loyalty- towards their people, organization and country society in general. It also stands for love for what they do and their people it is this love that signifies the passion for hard work and the never ending enthusiasm and energy.
E- Leaders influence others by the energy and enthusiasm, which they exuberate. Energy and enthusiasm are infectious and rub on to the others, who then want to be a part of whatever is happening. E also stands for leading by Example: A manager who consciously follows the organizations code of conduct would not have to ask his people to follow it- they’ll automatically observe it.
A- A is the ability to adopt oneself to the demands of the situation and being flexible. It is flexibility, which makes one open to listening and suggestion, which in turn helps a person to adapt him and his style. It also stands for Assertiveness- an important skill for ensuring that people understand and do what he want them to do.
D- It is about Diagnosis- the ability to accurately Assers the needs of the follower in a specific situation. It is also about taking quiet and timely decisions. It also means maintaining the right balance between directing the whole show on one hand and delegation and decentralization on the other.
E-It is about the empowerment- an effective leader is one who empowers his people. This empowerment is in terms of delegation of responsibility as well as authority. It is also in terms of strengthening knowledge, skills and competencies. Here in comes the role of coaching and counseling. A leader needs to understand that the best way to empower is to Motivate and should look for the opportunities to appreciate good work.
R-It stands for Recognition- every person has an inherent need for recognition. A good leader is one who does not hog all the lime lights himself but shares the laurels with all. More importantly he ensures that each person is getting his due by bringing to the force front his achievements. It also stands for the ability to take the Risk; also R is about respecting each person for what he is and earning the respect of others. A good leader commands respect. Finally R is about being a ‘Role Model.’
S- It means being supportive. Supportive behavior is the extent to which a leader engages in two- way communication, involves employees in decision making and provides support and encouragement. It also means being Situational- that is the ability to change the leadership style to suit the needs of the follower in a specific situation.
H-H is about hard-working not only getting the work done but also putting in honest hard works one. It also stands for having a Hand in building strong team. A successful leader is one who is constantly working on keeping his people together as a team.
I-I stands for integrity and credibility. A leader can command respect only when people can believes in him and trust him. A leader also has to be innovative- not only in terms of new ideas and strategies but also in terms of being able to find solutions to various problems that come his way.
P- It includes a lot of things, being Passionate about everything. It means being people-oriented. It is about understanding people and especially about the process of getting people all pointing and acting in the same direction. It is also about monitoring others and partnership for the performance with all last but not the least, it is about ‘Problems solving skills’- the ability to think on the feet and maintain ones cool to matter that.

Reducing your weight, are you ready?

Are you worried about your increasing weight? If so then don't worry we have prepared some simple tips which can help reduce your weight.In this system neither you've to cut off your best food nor draw out maximum sweat from your body. If you follow this simple instructions regularly you can get your desired body structure. The main thing during losing your weight is the reduction of your calorie level, for which exercise is one thing and the changing of your foodhabit be the another. Control of the protein in your food by preparing the short list of light food also helps reduce calorie from your body. We've prepared simple tips which can be done at any place and any time during leisure. Try to do it regularly then you'll find yourself how healthy you'vebeen drammatically:
1> During office hour if you've to work a long time sitting on a chair then don't mind you can step(tap) your foot on the floor regularly, try to enjoy standing better than sitting on a chair, be active, better walk here and there in office better than sitting feeling bored. In doing so you're able to burn about 350 calorie more daily than sitting on a chair. If you perform it regularly you'll cut off about 16 kilograms of your weight the whole year.Isn't it beneficial?
2>Try to take balanced diet regularly at a certain interval not exceeding the calorie more than 400 each period, this gives positive response to the insulin also reduces the cholesterol during fasting. If you develop this habit your habit of over-eating will be given up which results in the reduction of calorie in the food. Isn't it fantastic? But try to forbid junk food totally.
3> I think you're worried about your increasing work load, please don't mind it is better to increase work volume, it doesn't harms. If you have a habit of gossiping with friends during leisure period but it is better to play a music then dance closing a room. It not only gives you refreshment but also helps to burn a lot of calorie. How do you think to kill to birds with a single stone?
4>Drink about eight glass of cool water daily, it is found that we've to drink water in litre to the figure obtained by dividing your total weight by 30 per day. We think water is drunk only to fulfill the thirst not only that it helps to rise up the metabolic activities. It is prooved that one third of our total body's energy is utilized in heating up the cool water also body expenses some energy in absorbing water. Drinking water never rise up the calorie but it uses calorie in absorbing it. At present cold drinks are common to all but we drink different chemicals and some calorie too along with it.So, better try to give up the habit of taking cold drinks better try to drink pure cool water. Also drink water before food and snacks and after juiceand sweets.
5>Better do not use lift use ladder to climb up and come down the floor. In case of leisure time you can jump up and down the ladder as children it gives you pleasure along with the burning of the calorie from your body.
6>Please try to develop a habit of carrying a bag/load regularly it also helps to reduce the calorie from your body. Better carry hand bag regularly on both the hand. If tou're on a travel better carry two small bag rather than a big suitcase, it helps to reduce your calorie level unknowingly.
7>Give priority to the food containing fibre in your diet. High fibre in your diet helps to reduce the calorie intake. Better try to cut off the carbohydrateand increase the amount of fibre in diet. It is because fibre is not easily chewed and takes more time, in doing so more amount of digesting hormone is produced which digests more amount of food in a short period. Therefore, try to take fruits as a lunch in your diet.
Follow up all these insructions thoroughly if you really want to reduce your weight. Reading only is nothing but doing in real practice is the realone so, I wish you the healthy,longer,better and happy life with your desired body structure.

Health and Exercise

Legumes:Labelled as a "powerhouse Food", legumes are a powerful energy food with vitamins and minerals along with an almost equal proportion of quality protein included in the list of meat alternatives. Eat these the night before a morning work out at dinner, or eat some everyday!
Oatmeal: Yes, oatmeal! And not just in cold snowy weather. It is a great source of a long lasting stick to the ribs energy food, full of vitamins and minerals with heart health benefits .Eat some oatmeal 2-3 hours before workout.
Yogurt: Yogurt is Loaded with nutrients such as high quality bone building calcium, protein, B vitamins and the healthy immune boosting bacteria that line our gastrointestinal tract. A great food, snack or snack topping, it's portable and easy to find. Eat one hour before a workout as a snack to give energy especially when the last meal was a few hours ago.
Banana: The banana made my list since almost everyone loves bananas, but most of us think that they are fattening! Well, at about 120 calories for a medium one, loaded with potassium, vitamin C, sweet and starchy, they make the list. Bananas are also versatile. Satisfy the starch urge by adding them to a fruit salad or cereal; thicken up a smoothie; stuff one in a bag to go; eat one on the run and even buy one at those fruit stands (we're less likely to get sick from a banana because of the peel). eat 30 minutes to 1 hour before a workout.
Salad with veggies. Veggies are loaded with vitamins, minerals, phytochemicals and great complex carbohydrates. they fill us up without filling us out and they supply great energy. Add in 1/2 cooked chilled pasta and make it a dinner salad.
Baked Potato. Take a cue from bodybuilders who live on baked potatoes during their carb eating training days. Make it a meal by adding legumes, salsa or even cottage cheese.
High Fiber Cereal. Start the day with a high fiber wheat cereal with low fat milk and a favorite fruit. Aside from the high fiber benefits, whole grains supply us with energy to start the day physically and mentally. Want to snack during the day? Put mixed high fiber cereals in a baggie with dried fruit, and munch away an hour or two before a workout!
So, these are just a few carbohydrate foods. Of course, there are scooped bagels, tortilla's filled with veggies, california rolls, and the dreaded pasta if we eat an appetizer portion for those of us watching our weight.
Walking
Walking is a suitable fitness activity for all age groups young, pregnant and elderly people.
You can walk for pleasure in accordance with a structured program or alternatively incorporate walking into normal everyday life.
There are many different ways of walking: slow, brisk, fat and power walking, all of which have beneficial effects.
Walking is one of the very best all round exercises for muscular, cardiovascular and respiratory fitness.
A brisk half an hour walk, five days a week will provide exercise for the heart, stomach muscles, arms and legs, without straining the joints and is a great stress-reliever.
Moreover, walking is not just an outdoor activity. Although perhaps less enjoyable, it can be done indoors. A treadmill can be used regardless of the weather and provides the same benefits to the heart, lungs and legs.
When you walk, keep your shoulders wide up and relaxed, and let your arms hang loosely by your side so that they swing backward and forward naturally as you walk.
When faced with a lift or escalator in shops and railway stations, think of your heart and the muscles of your body, and seize your chance for increased fitness: walk up instead. When you are at home, do you put things at the bottom of the stairs to take up later? Seize the opportunity and take them up now. Make several trips if necessary and revel in the easy availability of another opportunity for activity.
Benefits: good cardiovascular, respiratory and muscular fitness, stamina in legs, stomach muscles, shoulders and arms.
Riding
Riding is an aerobic exercise which develops muscular, cardiovascular and respiratory fitness. There are different types of horse riding, some of which make greater demands on your body than others.
When your mount is walking, your leg muscles, particularly your calves, are constantly active as you make contact with its girth and nudge it along with the back of your ankles. As you go into a trot, your leg muscles continue to grip the horse's girth but now your body is faced with the additional challenge of rising from the knees in your seat - up, down, up, down, repeatedly, using your calves and knees as you push off from the saddle. Once you are into a canter, you no longer rise in the saddle, but your leg grip needs to be powerful if you are to stay astride.
Lean forward over the horse's neck to touch your left toe with your right hand. Now repeat the process on the other side. Continue until you feel limbered up.
With arms outstretched, and head up and slightly back, turn around as far as possible, twisting your upper body from the hips. This is designed to increase the suppleness of your back and waist.
In order to loosen up your back muscles, fold your arms over your chest and lean right back on to the horse's quarters, with your legs remaining in the normal riding position.
Buying and owning a horse can be very expensive but you can hire them quite easily. Once you have learned to ride, the options are unlimited:
Hacking out once or twice a week with a riding school (trotting, cantering, galloping and jumping in a variety of terrains)
Show jumping (taking the horse over a series of different types of jumps in competition).
Dressage (taking the horse through a series of specific and carefully controlled manoeuvres).
Cross-country trials (timed competitions over set courses with a number of different styles of jump).
Riding holidays in which you trek several miles a day (a good introduction to horse riding for beginners).
Mountain-trail riding of a group trek along a trail in mountainous countryside
It is best to learn to ride with a qualified instructor. The cost of riding will vary from area to area, whereas hacking in a group, for example, will be less costly. You should always, without exception, wear a safety hat.
How to exercise your Brain?

• We all have little lapses in memory like leaving the keys in the door, forgetting someone's name or missing an appointment. Rarely do we think we are getting old or senile. Most times it's due to too much going on in that brain of yours. You have too much on your mind or you're stressed out. Maybe you didn't concentrate enough on what it was you were supposed to remember.
• Research shows that brainpower can increase with mental activities in older people. Aging does not mean automatically losing mental capacity. The National Institute of Aging has conducted a series of tests that prove most dramatic memory decline occurs around age 70, if it occurs at all. Even though memory may fade with time, thinking ability remains strong. Vocabulary and reasoning skills often improve with age.
• No matter what your age, exercising your brain may make the difference between using it and losing it. Or if you are young and have older family members or friends who seem to be losing memory, encouraging brain activity can help.
• Activities such as doing crossword puzzles, playing word games or cards strengthens the synapses between brain cells in memory transmission areas. Physical exercise can increase mental abilities 20% to 30 %, according to recent studies. Journal writing and working with your hands to build or create can help as well.
• For older adults who sense memory loss occurring, use mental helps such as calendars, calculators, list making, and group discussions. And relax. Worrying about what you're going to forget can cause a mental block.

Vulture in Nepal and its conservation

I think it is globally known to all that the remains of the dead bodies in the surrounding is harmful and even gives ugly environment too. The best way to prevent from these cases is to conserve the Vultures which is only the single alternative for the remains of the dead bodies. Since, Vultures are known as the natural sweepers, it cleans up the remains of the dead bodies. Lack of habitat, food and the use of the Dichlophenic medicines for the animals causes the Vultures to be extinct at present, their numbers is decreasing at present but the government and the concern groups were unknown about the situation of the Vultures in Nepal. So, the local people of the western Nepal were joining hands to conserve the Vultures by establishing the Vultures restaurant. It is known to all that Vultures made their nest in tall & big trees mainly in Silk-cotton tree i.e. Simal in Nepal. These trees were used for furniture, match-stick, etc. due to which their habitat is being destroyed rapidly. It is said that the chain of the ecosystem is deeply related and the disturbance in any one of the chain may leads to the whole imbalance of the ecosystem. So, at present the conservation of Vulture for the clean and green environment is very necessary. We have to said it misfortune that the friend of the environment that helps to save the environment by cleaning of the remains of the dead animals by cleaning it up. Lack of habitat & food has been the great threat to its conservation. So, the time has come to show our responsibilities to save the environment by developing the habitat & preserving the Silk-cotton trees. Not only the Simal all the tall & big trees are the habitat & nest for the Vultures. Out of nine Vultures found in the South Asia eight of them were found in Nepal. Due to the geographical diversity and climatic favorability all of the species of Vultures were found in Pokhara. Even the Vultures found at the Himalayas of Mustang were found to settle down to Pokhara during the month of Oct- Nov. Gautam Sapkota: Who had keep the world record by speaking out the voice/sound of 175 birds, whose name was written in the books of world records told that “the Vultures were the peace loving creatures and didn’t speak while sitting but quarrel with loud sound while feeding.”He further added that he’d seen Vultures at the sky of Pohara two years ago but nowadays they’re not seen. There were a lot of people advocating about he conservation of birds in Nepal but there’s no-one to do it actively. The eight species of Vultures found in Nepal are Dangar, Sano-Khairo, Golden Vulture, White Vulture, Raj Vulture, Brown, Mountainous Vulture and Hard-ford vulture. Among them Dangar, Sano- khairo, Golden and white vultures were at the state of extinction. Two years earlier IUCN has enlisted four species of Vultures at the state of extinction.
Present situation of Vultures Conservation It is found out from the research that the use of Dichlophenic medicines for the animals at the time of Pain, infection and swells is the causative agent that kills the Vultures and decrease its number said the senior vetnerian of Nepal Bird Conservation Forum Dr.Surya Poudyal. Dr.Poudyal further added that the innocent Vultures if eat the dead animals by use of medicine affects the Kidney and finally kills them. As the initial step for the conservation of the Vultures the photo exhibition were organized at the different parts of the country with the theme of “Protect the Vulture, save the environment.” Lots of the visitors had viewed the photos of the Vultures in Nepal and get information about the present status of Vultures in Nepal. Lack of proper place for throwing the dead bodies and loss of habitat. So, in order to protect the Vulture: Vulture restaurant was established at different parts of the country. The restaurants were opened at Nawalparasi, Dang, Rupandehi, etc. and is in process to be extended to other parts like Palpa, Kailali and at the place tourism attraction i.e. Pokhara too. More than 11000 species of birds were found in world out of which 864 species were found in Nepal among which 135 species were at the state of extinction. The initial step for the conservation of the Vulture is to organize the community sensitization programme about the importance of the Vultures in the Environment.

Plastic can be destroyed

The invention of the plastic had made a drastic change in the life of people. But, the undegradable and the undestroyable nature of the plastic has made a serious problem to the environment at present. At the 21st century use of plastic products has reached the extreme point but on the other side it will not be destroyed easily which has become the problem of research to the scientists.

On the research to find out the solution for the disposing waste of the plastic products the scientists at the Govinda Ballov Panta University India has claimed that they had found out the bacteria that was able to destroy the plastic. From this research they had claimed that they were now able to get rid of the plastic waste from the world. According to the agencies the research was conducted on the project of the central government of India.

According to the head of bio-depart Dr. Rita Goyal & Dr. MGH Jaidi they told that they'd conducted research for years. In the research they'd found 78 types of bacteria with which the plastic can be destroyed. They told that the bacteria Pseudomonas, Acetino Bacter basical which are found at the himalayas can help disposing the plastic. It is told that out of 78 bacteria, scientists had prepared a mixture of 28 bacteria. Dr. Goyal further added that the chemical structure of plastic is bind strongly which cannot be easily destroyed but the mixture of 28 bacteria was able to destroy that strong bond. He further added that for that the mixture of bacteria is to be done in fixed proportion. From this research it is trusted that the waste and the effect of the plastic arising at the time of disposing will be solved and the environment will be saved from harmful pollution.

WAYS FOR THE CLEAN AND GREEN ENVIRONMENT

Human beings including all the creatures found on this world are the components of the environment. At present due to the rapid increasing population and anti-environment human activities there is high pressure on the environment due to which its quality is being degraded day by day. If the environment is for all and we are the action group we have to take the responsible for controlling it for that what steps are we adopting, if we haven’t started it has been to late so please start to step forward from today &now to save the environment:
Change Compact fluorescent lamp in place of normal bulb.
Use solar power which is the renewable and pollution free energy source.
Try to make the insulated room which doesn’t need heater or AC during winter season.
Turn off the computer if it is not in use or off time in office.
Turn off the bulb if it is not in use.
Check the amount of air in the wheel for good mileage.
Better walk the short distance if there is time.
Turn of the gas geyser if it is not in use.
Use the low power (saving) consuming equipments.
Use of fuel saving/low fuel consuming vehicles.
Better use the means of communication like internet, fax, phone, etc.
Turn of the tap after use.
Plant more trees >please try to plant one tree a year.
Use of Bio-fuel.
Use public vehicles.
Refuse/Discard plastic products.
Saving use of paper products i.e. reuse and recycle.
Try to use less amount of waste producing materials.
Try to use less water.
Convey this message to all the friends i.e. Duplicate for that start from your own family.

Habitat Damage and its consequences

The rapid increase in the population leads to a damage for more houses and industries and the need for food requires more acres of cropland to be cultivated. Finding land for the uses often means replacement of wild habitats with human made environments.
The agricultural land covers about 9 million square miles of the world’s land surface which represents nearly all of the land on our planet that is easily cultivated, because ice, mountains and deserts account for the large percentage of the earth’s surface. Much of the farmland currently under cultivation is being damaged as farmers try to squeeze more of the crops out of the soil. Which means that the soil may not be fertile in future, creating the need for new farmland? This is likely to put increasing pressure on the world’s remaining wilderness.
Many other types of development demand land. Road, industry, mines and dams all need land and their construction often means disappearance of some habitats and the disruption of the others.
Although population growth in the richer countries of the world is low but the people in these countries use far more resources than those in the poor countries. Extracting resources damages the habitats. The copper taken from this mine in Utah will go to make wire or pipes, but the mountain will never be the same. Vast amounts of rocks are destroyed, disrupting the area’s wildlife.
Overgrazing of cattle in the dry grassland south of the Sahara Desert is habitat damage. Plants help to recycle rainfall by giving off moisture from their leaves. When the vegetation is stripped away, the region becomes drier. Millions of people are affected by drought in this part of Africa and wild animals like Cheetah, Gazelles and Antelope which used to roam here have lost their habitat due to the rapid population explosion in the world.

Environmental Problems due to Scientific inventions

The advancements in the scientific invention is taken as the boon for the mankind but it has become the destroyer of the environment.The invention of the plastic has made a drastic change in the life of people but the negative impact of the plastic after its use is very dangerous to the natural environment, it not only spoils the environment it gives unpleasant smell to the environment along with the ugly environment.At present we can get various pamphlets and handsout about the climate change and the global warming. Those issues were the headlines of the worlds most of the magazines and the medias were working to search new things about it. Majority of the people were unknown about the world's climate change and its effects. It's major causing agent were the capitalist and the industrialist country in the world. But its effects were to be faced by the innocent people of the himalayan countries like Nepal and the country at the seashore like Maldives. So, in order to draw the attention of the world both of the countries had organized a parliamentary meeting at the base camp of the worlds highest Mt. Everest and below the sea respectively. Presently this has become the major environmental problems but there were others problems too which are as under:
Air pollution:
>Global climate change
>Ozone depletion
>Urban air pollution
>Acid deposition
>Outdoor pollution
>Indoor pollution
>Noise
Water pollution:
>Sediment
>Nutrient overload
>Toxic chemicals
>Infectious agent
>Oxygen depletion
>Pesticides
>Oil spills
>Excess heat
Soil pollution:
>Chemical fertilizers
>Pesticides
>Plastic products and bags
>Rubber products
>Other miscellaneous solid wastes.
Waste production:
>Solid waste
>Hazardous waste
Biodiversity Depletion:
>Habitat destruction
>Habitat degradation
>Extinction
Food supply problems:
>Overgrazing
>Farmland loss and degradation
>Wetland loss and degradation
>Overshing
>Coastal pollution
>Soil erosion
>Soil salinization
>Soil water logging
>Water shortage
>Ground water depletion
>Loss of biodiversity
>Poor nutrition, etc.

Job and abroad study

Today the abroad study has become the fashion to the middle and upper class of people in Nepal.
Everyday about hundreds of youths were on the queue to make the police report and get the no objection letter to go abroad . But actually why the teenagers and youths were attracted towards the oreign countries?
Why they go abroad?
In order to go abroad there is two main reason: quality education and better job opportunities. In our country due to the political instability in the country youths were being frustrated and attracted towards the foreign country in search of proper education and better job opporunity. At present after completing the higher education they want to go abroad. The European countries has become their centre of attraction, including America too. The education system of our country too has too played the role of catalyst for that. The theoretical education system of our country diesnt teach how to be good person in future spend life and develop skills for the self dependent. The loose security system of our country and the overexploitation of the human rights and the non guaranteed security is the reason for being youth attracted towards the foreign country. Here they dont get to enjoy their basic huamn rights too and to their business but going abroad they can continue their business freely. Not only these the students after going abroad in the student visa they try to get permanent residency in that country because they dont get proper environment to enjoy inside the country.
I think there is a great to be the Nepali in the world but they're frustrated due to the politicians of our country who have polluted the political situation of our country due to which the
youths were leaving the country and being foreigneer.The unguaranteed security of life has threatened all the people of the country,because the crime was committed with in a day and at the high security alert area in Kathmandu.
The next reason be the rising of the corruption in our country. People who were at the high post choose their neighbours as the first priority in the job at government levels. And at the private level they dont give a chance to the other if they give also try to do the open competition by filling up the form with paying fee but at last list name of their relatives.
They look upon the add on the newspaper and go to apply for that but at last same trend has been rising up in the country due to which the people after completing degree was also forced to be unemployed in our country.

Today abroad study has become the first choice for the majority of the youths in Nepal. Youths after completing their higher level studies try to search for job and quality education in this process they come to select the abroad study as their first choice of interest in the European countries, America etc.

Why do students go abroad?

Mainly students choose foreign country for the quality education and the next one is proper and better job opportunity. In Nepal they're tired of the political instability and the disturbance in their studies due to which they were frusted in period in thinking that there is no any possibility to work inside the country. The old system of education in Nepal also may be the reason behind that, which work as a catalyst on them. The theoretical and unapplicable education system forced them to move towards foreign countries to get quality education/degree. The political instability in the country from more than a decades ago has destroyed the public properties, corruption in the country and the lack of proper employment oportunities inside the country is the major cause

One step for the clean environment

It is the saying that if any thing is to start positive thing then start yourself and from you and your family. The sane has done by the youth of the Boudha Tinchule and Arubari Kathamndu.

They've formed a group of the youth and formed a Nurture Nepal named organisation with the aim to work in the field of Environment, Health, Education, and Agriculture. As the initial step they've started cleaning the the Tinchule and Arubari area every week on Saturday as the use of the free time/holiday. Every saturday at 8:00 am the youth come together with sweeper, tongsten, dustbin, etc with plastic bag in their hands individually. They start their work from the bus station of Arubari on the both sides of the road: collect waste like paper, plastic etc at a plcae and burn them out the other waste that can be decomposed were thrown at a particular site of the open land. They collect money everyday from the foot path market kept at that area, clear out the waste of the and make the way free for the drainage they also suggest not to throw the household liquid waste on it because it gives out bad smell to the area and the Tourists'll get negative impresion on them. Not only these they've planted a tree on the side of road and kept the pit for the collection of the waste like plastic and dry waste that can be recycled and reused too. At the sources of water they've kept a pit for collection of the waste like Shampoo bag, soap cover and the loose hair too but the people weren't applying it, they're requesting the people to make the sources of water clean and free from pollution. Not only these you can see in the figure that the youth of the Nurtur Nepal is washing out the plastic, rubber and other waste inorder to dispose or reuse it properly.

Nurture Nepal has kept some persons to sweep the area daily giving money. All the youth who joined the Nurture Nepal work activly and they're the volunteers. Nurture Nepal has plan to increase the area of its work further in future. They'd also collwcting money from some sources and some agencies too. The government also. They'd a dream of cleaning Kathmandu by the coming decades.

One step for the clean environment

Melting of Ice & Snow: Rising of Sea level

Nepal has conducted the meeting of the Parliament few months ago on the base camp of Mt. Everest at Kalapather where some days of it Maldives has conducted the meeting below the sea level. These two activities were done mainly to capture the attention of the rest of the world that the gift of the capitalist and industrialist country has given a diamond gift of global warming to the poorest and the mountaineous country Nepal and the melted snow i.e. water gets collected at the sea where the country at the sea level like Maldives is badly suffered by the increasing sea level whereas on Nepal the level of snow has rapidly reduced to about half this year and snow fall is very low this year.

The above two are only some examples of the global warming in the Asian country but there were a lots of examples in the rest of the world. According to the research the level of sea is rising at the rate of 1.8mm but at present the rate has increased to 2.8-3.1 mm per year. All these is due to the globally rising temperature and is still on process. The human activities were not sufficient to control it but some of the activities should be controlled in time because its consequences is very bad i.e. destroying the human civilization if it continues for about comin century so , the world is being worried about its effect.

It is said that there were two process that helps rising the level of sea: one of them is Natural process like all the oceanic activities, hurricance, earthquake, tsunamis, etc. And the other one is the water falling down after melting from the mountains like Lake, Pond, Sea, Glaciers, etc. Not only these the increasing temperature of sea is also the major cause for the increase in the level of sea due to the melting of the ice at the sea.

Celebrate Tourism Year 2011

The celebration of the Tourism Year 2011 has been started in Nepal, with the aim of bringing 10 lakhs of tourists in Nepal.
All the Nepali people have joined the opening ceremony of the Tourism Year 2011 at Army Playground Tundikhel on Friday 26 february 2010. All categories of people including the players, Politicians ,etc all have joined the program. At this stage in order to celebrate the festival all the major parties have signed on the written agreement that: "For the celebration of the Tourism Year 2011 all the parties and any other group cannot organise any strike and protest programme that can effect the the preparation and give negative impression to the foreigneers visiting to Nepal between this year."

Beautiful stay at Suketar

The beautiful and the real view of the nature can be enjoyed from the foothills of himalayas staying at the eastern part of Nepal, Mechi zone Taplejung. The lot of natural sceneries found at this area attract a lots of foreigneers every year from different parts of the world.

Signs of Global Warming in Nepal.

As the initial stage of the warning bells of the global warming in Nepal this year Rhododendron has bloom a month earlier.Including these this year due to global warming the level of snow has reduced to about half which is taken as the strong threat to the poor country as the gift given by the worlds Capitalist and the richest country. Drying out of the sources of water, drought, forest fire, etc. in Nepal at present has been taken as the signs of Global Warming in Nepal.
sign and threat to the mountains the level of snow is rapidly decreasing on the other hand this year the changes have take hapazardly like the Rhododendron bloom one month early in Nepal this year.

Pathivara: A holy place

Pathivara Devi the famous pilgrimage of the eastern part of Nepal for all the hindus who believe it.Yearly thousands of visitors cone to visit this temple. In order to popularize this

PPPPmarathon and festival was organized where all the people from district return back on this festival.This temple lies in the foothills of himalayas on the Taplejung district of Mechi zone.