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."