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April 28, 2015 By Satish Kurapaty 1 Comment

How important is to know ‘Self Defence’?

Self-Defense

Gone are the days when one felt safe in this country. Recently a childhood friend of mine was attacked by some robbers in the road. He was threatened at knife point and robbed.My friend was disappointed with himself because he just was unable to do fight for himself. Many like my friend have been in this unfortunate situation where they have been attacked or threatened by someone they don’t know. Or t time by someone they know. Some have suffered injury, have had broken bones and wounds and in some cases even died.

With increasing violence on men and women it has become very important to be more aware of our surroundings and the people around us. Today, the need to protect one is something everyone should take note of seriously. We all invest in health and nutrition and fitness programs, but it’s time to start thinking about defending our bodies as well.

Here is where I would recommend that each one of you should know self defense. We need to ask our self, are we in a position to defend ourselves and our loved ones if someone were to physically attack us? Self Defense is not confined to men alone. It has become imperative that both men and women should be able to defend themselves when in a tough situation.

According to me, the old adage ‘prevention is better than cure’ is the best self defence. We don’t know if someone is trying to attack us what is his or her motive behind the attack. Just follow general safety tips like being aware of your surroundings, walk in a known and in a well lit area, keep your keys in hand when you are about to reach your home or car.

There are many self defense classes today that one can join. But, in the eventuality that you are not able to take these classes, here are few tips I am sharing with you that will help you to defend yourself.

The first thing to bear in mind when someone attacks you is do not panic. When you don’t panic look into the eye of the attacker he will lose half his confidence.

Here are few dos you must know and can do.

The most effective body parts to hit are :-

Eyes- Poking the attacker’s eyes with your fingers, a pen or knuckles would be effective. Always have a pen as it works as a good defense to poke people. It will cause the attacker lot of pain and you can easily escape as his vision will blur and will not clear for couple of minutes.

Nose- If the attacker is close to you, use the edge of your palm to hit on his nose, push your body weight along with it while hitting with your palm as it will give more power to hit. Once you hit him he sure lose his balance and you will get an opportunity to escape.

Neck- The side of the neck is a good target to attack as this is where both the carotid artery and jugular vein are located. Hitting the side of the neck or pushing the side of the neck of the attacker hard with your palm can stun the attacker.

Knee- Knee is an ideal self-defense target. We can kick without our foot being grabbed. Kicking the side of the knee will cause injury to the attacker.

Sheen Bone: Kicking the attackers sheen with the tip of your shoes is equally painful and can put the attacker off balance

The above mentioned parts are the most sensitive to hit in any attacker. Having said that, we should also use our body parts such as the elbows, knees, hands, legs and head to hit the attacker.

Be extremely careful and cautious when you are away from home or town. If possible don’t have a fixed schedule of travelling and above all the most important thing is ‘NEVER PANIC’.

Await my next blog where I tell you how to get rid from the attacker’s holds.

September 8, 2014 By Satish Kurapaty Leave a Comment

All you want to know about hormonal imbalance and weight issues

 

hormonal-balance
This is a topic that is on most people’s minds but never knew where to get their answers and solutions.

Have you wondered why sometimes despite a healthy diet and regular exercise, many individuals gain weight especially between the ages of 35 and 55. This is often caused by a hormonal imbalance.

At every stage of life body goes through various hormonal changes. Your hormones control every aspect of weight loss including your metabolism, where you store your fat, your appetite and even your cravings. This means any form of hormonal imbalance will sabotage your efforts – regardless of your diet and exercise habits.

Extra belly fat can indicate one or more of the following hormonal imbalances: high estrogen, low testosterone, high cortisol. Abdominal fat also sets a risky stage for aging, increasing the risk of chronic health diseases like heart disorders and diabetes. To get rid of this stubborn fat, one must include proper diet, exercise, sleep and, of course, motivation.

Hormones

1-         Cortisol

2-         Testosterone

3-         Estrogen

4-         Progesterone

 

Cortisol – Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s response to fight stress, and is responsible for several stress-related changes in the body.

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can make lifestyle changes in order to keep your body from reacting to stress in the future.

Testosterone– Testosterone is the main male hormone, produced in the testes, which stimulates the development of male sex characteristics (like body hair and muscle growth) and is essential in the production of sperm. Low levels of testosterone can cause male infertility. Testosterone is also produced in smaller amounts by the ovaries in women.

Estrogen-Estrogen is a hormone secreted primarily by the ovaries, but it is also secreted by the adrenal glands and from fatty tissues. While we often refer to estrogen as a hormone alone, estrogens are actually a group of like hormones, which include estrone, estradiol and estriol. Estrogen affects the body in many ways, but its main duty in the female reproductive system is to signal to the lining of the uterus, the endometrium, to grow. Estrogen is also responsible for the increase in fertile cervical mucus and increased sexual desire that comes just before ovulation.

Progesterone – This hormone is naturally produced by both males and females, however its level in females is at peak during menstruation and pregnancy. This hormone helps people to both maintain a healthy body weight and avoid weight gain by limiting the production of excess fat, and may also reduce the food cravings caused by hormonal imbalance. Also, Progesterone typically increases a person’s metabolism which can help facilitate weight loss.

 

People should be careful while taking any hormone tabs. These should be taken only under medical guidance.

August 8, 2014 By Satish Kurapaty 1 Comment

5 SIMPLE WAYS TO OVERCOME STRESS

5 SIMPLE WAYS TO OVERCOME STRESS
There is no escape from stress. Stress has become an inseparable part of urban lifestyle. Research studies across the world continually uncover new ways in which stress can negatively impact both the physical health and emotional health of a person. With so much at stake, shouldn’t we learn how to battle and overcome stress?

Not only depression and anxiety are associated with Stress, people with excessive stress seldom respond to treatments. This increases their vulnerability to common ailments like the flu, common cold and even heart diseases.

Now that you know how bad stressing over that deadline can be for you, here are 5 simple and easy ways that will empower you to beat stress:

** Spend time with yourself- Stay away from your smartphone/ computer/ tablet and spend some time with yourself.

The reason behind your stress can be an overload of information that happens as a result of being constantly connected with the world through your devices. Ensure you make time for yourself; even a 10 minute break where you switch off all devices and spend some quality time enjoying nothing but the silence will help you feel more stress-free at the end of the day.

** Stop stressing over stress–A little bit of stress can actually do you some good. A small amount of stress can be the trigger that pushes you to the optimum level of productivity. It’s just stressing to the point that you’re always stressed out which does you harm.

** Take relaxing baths-Most of us feel better after a hot bath. It relaxes sore and tired muscles and takes away the stress. It’s been discovered that a bath washes away negative thoughts and feelings like remorse, post-decision doubt, and guilt. So go ahead and spend some extra time soaking in hot bath/shower and you will feel more relaxed.

** Follow your passions– It just cannot be that you do not have any passion or hobby. In the busy schedules that we have one often forgets that they have a hobby that they can pursue.  Pursuing your hobbies can do more than just build your skill set. It also helps you beat stress. Pursue activities those are enjoyable and stimulating to the brain. This will only uplift your mood and even lowers blood pressure levels.

It could be cooking, playing, painting or listening to music doing something you are passionate about.

** Make time to exercise-Believe it or not, more often than not your stress is a result of frustration. And exercising is the best way to channel all anger and frustration in to doing something constructive. It also releases serotonin in the body that uplifts your mood, makes you feel energized and keeps the harmful impacts of stress at bay.

Believe me, it’s not that hard to beat stress. As long as you keep in mind that the goal is to still all inner ‘chatter’ and focus on unwinding and relaxing. It doesn’t always have to be yoga and meditation; simple fun activities that you enjoy doing are just as effective in battling stress. The key to stay stress-free is to experiment, explore and be open to new ideas that could quiet your mind and make you deal with your problems more effectively.

July 22, 2014 By Satish Kurapaty 2 Comments

Healthy Indian Street Foods

healthy-snacking
It’s called the dream city and no wonder that lakhs of people enter this city on a daily basis mesmerised by its glitz and glamour, seeking opportunities to make it big here. One thing that’s good about the city of Mumbai is nobody goes hungry in this city. Whatever time of the day you can always find something to eat here. Being a cosmopolitan city it offers one variety of cuisines which are found locally around every nook and corner of the city.

One of the main attractions of this city is its street foods. They are cheaper, quicker, delicious and easily accessible.  For some individuals, streets foods are preferable choice but for some they are unhealthy and unhygienic. It is considered unhygienic more during the monsoons. But, I would say street foods are not always bad or so called junk if the choice made is smarter.

Here are some smart choices one can opt for in order to satisfy sudden tummy growls.

Vegetable Toast Sandwich: One can surely opt for this (preferably brown bread) because it has enough vegetables such as tomatoes, onions, cucumber etc. Also toasting will reduce the number of microorganisms and make it safer. Even the cheese added on it can be a good source of protein if sodium is not a concern.

Idli/dosa and Sambhar: This fermented dish has goodness of protein and carbohydrates. Sambar includes lentils and vegetable. It’s an ideal choice for breakfast.

Masala Chana chat: This hot Channa (boiled kabuli channa or even chickpea) chat is a meal by itself. It’s loaded with protein and fibre. Adding vegetables added to it makes it more palatable and a healthy choice.

Momos: Rice covered steamed Momos packed with vegetable or meat, can never be unhealthy. The varieties of filling in the Momos available can satisfy the likes of people with different taste. Steamed is better than fried Momos.

Roasted peanuts and groundnuts: These are easily available handy chunks which can be popped in anytime like travelling, walking etc.

Fruit and vegetable juices: They rescue your thirst and are any day better choice than aerated drinks. These juices when consumed in the natural form (i.e. without sugar and unstrained) are good source to hydrate your body.

Fruit platter: It’s a platter loaded with antioxidants and fibre. The platter consists of variety of seasonal fruits and makes you feel full. This can be a choice over chips especially during fast.

Dabeli : It is like a sandwich, spicy potato mixture with different chutneys is spread between buns. And garnished with fine nylon sev, chopped onions, spicy peanuts and pomegranate seeds.

If you feel like indulging in street food make a smart choice and go for it. As I mentioned in my earlier blog (http://goqii.com/blog/eating-right-even-while-partying/) Keep GPRS rule (Grilled. Poached. Roasted. Steam) in mind.

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