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Wednesday, March 29, 2017

Keeping yourself fit 1 year of journey of fitness

The reason am writing this blog is people at work and in my institute regularly ask me how I maintain my fitness? since when i started this journey i was weighing 96kgs in december 2016 now I came down to 79 Kgs and people enquire me about the journey which I had come, i always try to tell them and motivate them, some people ask for the tips, diets and exercises which I follow, I had PCO's that problem also got solved because of my routine. In short I will share my routine , it will be useful for someone those who are trying hard to get fit, Am still on my way I have to go long way to reach my goal. I went for swimming as well, I learnt swimming, had a drawback of swimming in chlorinated water makes the hairfall worst, I stopped due to that.

1. In 1 year I ran around 5-6 marathons obviously first 1 was 5 km and i was having heavy breathing, later on when i try running continuously Am able to make it.

2. I started with exercising regularly as a starting point i tried to wake at 7:00 am and walk for 45 mins.

3. Then i started waking at 6 exercise continuously, i started liking running, I have a passion for cycling, on weekends i ride my bicycle for some 10 to 12 Kms.

Other than running the exercises can be done are

1. plancks ( my favourite)

2. Jumbo squats.

3. Crunches.

4. Half push up or full push ups.

5. Leg raising.
 
This link contains few exercises which can be followed
http://www.prevention.com/fitness/moves-tone-inner-thighs

6. lunges.

Important thing is dont forget to stretch yourself before and after exercises, otherwise it will hurt your muscles, If your running try doing streches.

Food i consumed

1. morning breakfast milk, muesli sometimes i have a boiled egg or omelette along with it or if i get bored I eat egg and bread toast or Upma .

2. Eat some fruits also grapes, oranges, prunes or apples, I compulsory eat 3 dates per day, drink water in empty stomach, while exercising please hydrate urself well otherwise will lead to cramp , I had faced this problem.

3. I have cofee and Tea in between with 2-3 biscuits if am hungry.

4. Lunch I eat 2 roti, chicken or fish and sabji along with curd in canteen since I stay away from home sometimes I take dal as well.

5. During winter I had chance to get fresh green veggies so I just take ( carrot, beans, peas, tamato, broccoli, capsicum, sweet-corn , coriander along with chicken steam piece without chicken also you can eat, for flavour u can add the soup-powder to it ).

6. In summer i prefer eating milk with oats or poha or 2 roti and tadka dal important dinner time is 8.30 to 9 and sleep by 11 or 11.30

7. I eat rice weekly once on Sunday noon. 

These are the steps I have followed to maintain my fitness and get cured from PCO's and Menstrual Cramps.

Have a Healthy body or life , automatically you will get or success in your life, without good health you cant do anything, no use of job or money if  you dont have a healthy body. Hope this blog tries to help everyone those who are trying to loose weight. Good luck and get motivated and motivate others and help others to have a healthy life.










Friday, November 11, 2016

Tips for maintaining the health and especially people with poly-cystic ovary

People Iam among the one those who suffer from poly-cystic ovary (PCO) now a days it has become  common among the young girls and teenagers, I wanna give tip to the person those who have PCO with obese. Iam having this PCO diagnosed from 2012 with irregular Menstrual flow and heavy cramps. I suffered with these problems. I tried many things homeopathy, ramdev medicines, allopathy my treatement started from AIMS and tried the ayurveda nothing helped me . I started to realise that just increasing my weight with acne, nothing else changing. Then I started strictly probing to this issue, from the December 16th  2015, started with the physical activities like morning 1.5 hours exercising and changed my routine become a morning person and stopped eating chocolates, icecream, any fried items, briyani etc . . In the starting some times I couldn't control my taste buds I ate like 2 to 4 spoons not much. Then I strictly followed diet since i see changes in my body shape and i started liking the changes instead of buying or eating the unhealthy foods, I started to treat myself with good running shoes, decent Bicycle, sports Tee note smart watch, participate in marathons categories (5 Km then slowly to 10 Km) [ I was wearing xxl Men's Tee now i wear Women's Large am still on the way to my goal] .Now the main reason am writing here is to help people those who have PCO.

Tips
1. Become a morning person.
2 If your overweight no potatoes, fried stuffs, junks and completely stop eating rice ( to see a change very quickly). weekly once Sunday lunch I treat myself with Rice.
3. Eat dates , resins , muesli, steam chicken,  salads , spinach's (not with much pesticide one's) egg, milk[no sugar] and fruits as breakfast, morning start your day with water it's too good I normally drink 400 Ml of water starting from waking up from my bed to till I workout  carry water with you.
4. Have green tea (no sugar) , can have coffee but with less sugar, take stairs and try getting the basic health bands which will motivate you to count the calories you burn, measure your activities, (I basically wear this band and I compete with my cousins and younger brother who are extremely fit try to defeat them in the activity goals).
5. Have your lunch by time, Don't eat the masala gravies, oil and potatoes just fill your stomach , have curd no salt or sugar and if you follow all this you will see the changes, and people in my institute started to ask me what I am doing, I started telling them about my exercises and diets and started getting compliments and many people get inspired started following exercises , they tell me when i meet them.
6.have fruits with you like apple , orange or banana. have puffed rice (chivda in local language) not with the deep fried stuffs.
7. Night dinner strictly should be taken within 8.30 many people ask me don't you feel hungry at late night , I tell them I sleep at 10.30 or 11.
8. unavoidable situations you  can have unhealthy foods not more than 2 spoons or pieces and not daily.
9. I followed all these as a fruitful results lost so much of weight my Menstrual cycle become regular, and heavy pain disappeared get mild pain for an hour and I lie down or take rest for sometime then will be alright, acne also will disappear , you will feel too fresh and look young. you can see the changes and I got motivated and writing this blog to help or motivate people like me.








Tuesday, August 11, 2015

Can stricter traffic rules be imposed...

If you are driving in India, you will agree with me that you almost always wear your heart in your sleeves. You cant predict what will happen in a second. I have this compulson to drive everyday and it has proved to be a nightmare. If the traffic is one way, you will see buses moving diagonally, autos, two wheelers over taking you in almost every direction and there is no concept of lane. There may be vechicle ready to cross the street from other direction, with half its body in your lane. So, to be safe, you may have to put your foot on the break perpetaully only to see that you are not moving but everybody else. I am frustrated with this because so much of fuel is being watsed!! So, I decided to write to the PM about re-inforcing traffic rules. Here is a snippet of what I wrote...

"We all know that vechicles running in 4th gear utilizes fossil fuel most efficiently. However, it is almost impossible to go in 4th gear 99% of the time in any given road. The reasons may be many including that of bad road conditions, traffic jam etc, which seem to be unavaoidable. But there is a component that can be largely avoided; and that is by following the traffic rules. I travel everyday to drop my 2 year old to day care and often take a narrow lane to avoid traffic. However, although the lanes are one way, but vechicles do come from the other end, often hitting us, brushing us arguing with us. The offenders are most often the auto, taxi, hand ricksaw pullers and cars driven by drivers. I am wondering if a strict rule can be re-inforced where the traffic offenders are heavily fined so that traffic flows in a reasonably controlled manner. I dont have the data on how much of fossi fuel can be saved by this, but I guess it is not going to be less than several thousand crores a year. Can a clause be made so that people will be made to obey traffic rules, irrespective their alliance with parties or their positions. Can the violators be tried under serious loss of national property? I am deeply concerned about the fuel wastage; the loss of time; peace; pollution all at the sae time because some people choose to dis-obey traffic." Now the wait begins if there  is going to be a response and if so if anything will change at all....

Monday, December 29, 2014

Set your priorities - reset your goals

Recently I went to one of our old students meetings events in Bhubaneswar. There were great invited speakers, one of the speakers was from Commerce stream of Utkal University Dr. Bal. Over so many years, he has not lost the ability to enchant students by his flowing smooth conversations. He told us a story and I want to retell it here. It goes like this...

A man often thought he was sick. He would complain about abdominal pain, chest pain etc and frequent a doctor. Doctor - a very knowledgeable person was very patient with him. He would sit with him listen to him order tests and finally would tell him that nothing is wrong with him. However, this continued. One day the man again visits the doctor and seeks help. The doctor this time wrote 4 prescriptions and asked him to read on his way to a sea beach resort. The first one should be read in the morning, next one in the noon, third one in after noon and fourth one in the evening. The man was very eager and morning 6 AM before starting his journey to sea beach he opened the first one. It read 2 words - "Listen carefully". He was disappointed by the prescription but decided to follow doctors instructions nevertheless. He focused on listening. On his way he heard the sound of birds, the sound of wind, sound of insects and many more things that he failed to pay attention to. He was actually delighted that he actually heard so many new things. Eager as he was, before the noon time starts, he opened his second prescription that read "look back". All these years he never stopped and looked back. Now he focused on thinking about all the good things that happened to him in last few years. Many of them were great lessons that he had already forgotten. Many were pleasant memories,  many were true happiness. He did not realize the time passed by and it was already time to open the third prescription. The third one also read 2 words "redefine goal". He thought about it and was trying rationalize the goals he was working on. Slowly none of that made any sense to him, He started thinking about the purpose of his life. Purpose of life is not just to come earn money live for yourself alone. It is much more. Giving back is something that he never thought about before, now he started thinking about it seriously. He felt very good about it. Then it was already the time for opening the 4th prescription. By this time he was already sitting by the beach. As he opened the prescription, it says "write your worries on sand". He followed the instruction and started writing all his worries on the sand. It took him 1 hour to write the entire thing. But there came a big wave and wiped out everything he wrote in few seconds. There he got the biggest lesson in life. Worries are only as good as we think about them. They have no value absolutely. What matters most is to pause, redefine our goals, search for the right things that truly defines us. Everyone is unique. Comparing with the other person or acting like another person does not actually work. Always thinking about problems leads to un-necessary health worries.. There he learnt a great lesson in life. Hope you all enjoyed reading it.

Tuesday, September 9, 2014

A sudden desire to post something here..

It has been quite sometime since I blogged last. All my sites including twitter is now stagnating with a big pause. There is no particular reason for it, but I guess too many distractions are going on now.

I noticed few changes in the way I think now and decided to blog.

One of them is....

Today when I entered the lab, I saw a message by Deeksha on the board saying that she will miss the lab. Yeah, she is going to be away for few months. Then tomorrow another student will be away for one and half months on vacation. Now already three students are away for a conference. The lab suddenly seems empty. Now I recall the day I joined and asked for a room, all that I got is this 250 sq. ft lab. We had to sit here work here, keep our equipment here. Then I really longed for a small personal space. Now 2 years on, I dont think I want to have a personal place. I am so used to sit with the students, and started liking it. Now I dont think I will like a personal space anymore...

The other one is...

I read an article today where someone (an actor) is complaining that people dont give her any importance. Had it been few years back, I would have been really empathetic towards her and would have concurred with her thought about this. But now, contrary to that, the immediate thought was how can she think what people should do or not do rather than what she can do for herself. I think this is a very significant thing. The way we think many times is always what others should have done to make our lives easier. We never think what we can do in a given situation to make things better for us. This leads to victim-hood mentality. Frequent complaining, passing on the blames to others is part of this and often leads to failure in life. Contrary to that, staying appreciative to what you have, and working around the problem often helps out to a large extent. We forget that we have no control over others hence feeling miserable about what others should do will not help. Rather finding a way to change ourselves in a given situation will solve  our problems.

So to say, I am really very happy that my thoughts have now changed :)

Friday, September 5, 2014

sleepless night

Now  the time is 4.00 am  at  Calcutta, feeling hard to sleep and tossing myself in my bed and closing my eyes tightly and trying to sleep, but couldn't , the reason may be am going to be away from my lab after one year, usually my routine is from morning 10.30 to night 9 or 10 Pm i stay in my lab though my PI is also not strict or forcing me to stay in lab , since mine is computational biology, i can work from anywhere, for that also i have a full permission from my mentor still i feel full-fledged to complete my given task at my lab @computational biology and Genomics lab ,IICB . for the past one year  i didn't take any leave i work in all the days even during the most famous durga pooja , being attentive at IICB learnt many things , now i have completed my coursework  part in my Phd i feel that am half way through, some times i feel iritating about the asignments, and boring classes and hard part is exams still i took it in a sportive way and the good thing about the coursework is i came to know many colleague who work in different areas and got so many friends in my facebook list also, my masters and bachelor was purely bioinformatics i knew very few things in biology , during coursework i learnt so many new-things it was really a basic knowledge but it was very useful and essential for me, firstly i learnt the principles of many apparatus how it works such as gel electrophoresis, SDS, confocal microscopy, staining techniques, western blot and it made me to think , the very basic and common methods we use in research i learnt from there, such as statistics, etc .... then successfully completed my 1st sem of my coursework , once i entered into my 2nd sem i learnt little higher things such as signaling pathways how it can be blocked and approaches, genome sequencing , genomics etc ... i also have some of the favorite teachers who thought me, i really enjoyed my 2nd semester since it has less number of subjects, there i learnt how to become a good scientific learner,  given many assignments and submitted within the given time, also managed to work in lab within my deadline , gave many seminars though some of them really went good, and many of them were unsatisfied , In structural biology and bioinformatics we have journal club also i really came forward to organize many of my lab-mates felt as a headache still i went forward so that i can manage to do multitasking, i keep myself busy in doing my stuff,  and i did some household things in my lab such as taking care of purchases, cleaning, defrosting  the fridge and maintaining the cleanliness, and taking care of one of the prestigious server we have that is corona with 48TB RAM and 4 compute nodes with 16 processors in each node , fortunately whenever we had a power-shutdown or any problem with the server i was there to maintain , and i really care for my server since all our data's are there and tats like our gold mine, i really dontwant to talk about other labs here, i want to comment about my lab is all my lab members patiently bared with me and they full-fill all my wishes eating pizza, giving me chai party, helping me in programming and troubleshooting my problems, professionally we all are healthy friends no ego's  and simple life living researchers , moreover my lab is like my home i have all my belongings over there , i make maggi and green tea whenever am tired and hungry and shops are closed, though am away from my home i celebrated rakshabandan, friendship day, independence day, ganesh pooja, saraswati pooja with my labmates and got so many cadbury's also and i shared with all. am really very far from my home though no home-sicks managed myself and my family is also very co-operative and really they helped in all my times, Now its time to spend my time with my family am going for my vacation once i think that i will be away from my lab, first thing comes in my mind is all my work will get postponed and i miss my second home that is my lab @IICB though i will be at home still planning to work for at-least 2 hours per day so that i can complete atleast some part of my work and save time, though many people will think that its not right, but i believe in hard-work its the best time for learning and achieving, i believe in the quotes that Today's hard-work is tomorrow's fruit , and would like to mention here that i had to apply for my passport as my Duty i did, police verification also done at my place where i live now and the police shamelessly got bribe and went, i have paid since he is demanding, still the passport office have hold my passport i was not aware about this once i checked my status came to know then i went regional passport office and enquired i was thinking that since i was not in my permanent place during verification so dint get passport but at my place they are so loyal they dint ask for bribe and they mentioned in the paper that candidate was residing here and now studying at calcutta, but the kolkata police took a bribe also and i have shown all my proofs he is unable to understand english i guess he dint fill the clearence form and gave empty one to regional passport office and the officers showed me i have seen by myself i feel like blasting at him i told them am going home i will not be here for month explained my case they considered and undstood my situation and they said no need of verification at permanent they have cleared and asked me to meet them once i come back from home since i can again start the verification when i come back , the good people also there very nice to know this and  i have many things to share since dontwant to make very long essay i will stop with this.... and will be missing my lab days and IICB very MuCh.... i thank my Mentor for giving me  this opportunity.....

Thursday, December 26, 2013

The uncertainty principle and challenging d impossible!!

I was reading this book “A brief history of time” by Stephen Hawking; a person I am quite fond of. While reading, I came across this chapter “The Uncertainty Principle”. This chapter gives a crisp description on the uncertainty principle and its implications. Most of us know what uncertainty principle is but just in case we forgot, it states that at a particular time, its impossible to accurately calculate both the position and velocity of a particle; the details can be found in the book I just mentioned.

During 19th century, in the wake of Newton’s laws, the famous French scientist Marquis de Laplace suggested that the future of the universe and also human behaviour could be completely predicted if we could calculate its present state. This implied that the future events could be determined by us humans and hence it challenged the intervention by God! Unfortunately (or maybe fortunately!), Heisenberg came up with his uncertainty principle which proved to be a setback to Laplace’s dream of a deterministic universe because if one is unable to exactly measure the present position and velocity of an entity, how can one determine its future state?

The uncertainty principle together with Quantum mechanics led to the sad death of Laplace’s deterministic theory and gave way to the probabilistic universe which states that a future event could not be fully predicted but what could be predicted is a number of possible outcomes. (Einstein was not quite convinced with this theory and he also got God involved in all this which was evident in his emotional statement “God does not play dice”!)

What happy thing I could visualize from this is that this theory favours probability and thus there is no certainty or even impossibility for any event to take place; though some events are favoured more than others but this does not kill the chance for a seemingly impossible event to take place. So, if we want something and the present situation makes it seem impossible, we shouldn’t give up because with the uncertainty principle prevailing, nothing seems certain and also nothing impossible!