[www.keralites.net] Snake in a House!

 

Snake in a House! Must watch the attached...

 

 

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[www.keralites.net] Make Your Arms Flab-Free with These 6 Simple Exercises

 

Tone Your Upper Arms with These 6 Exercises! One of the pitfalls of aging is flabby upper arms, whish makes wearing sleeveless shirts and dresses a less attractive option. As we age, our upper arms appear more flabby because of the loss of skin elasticity. While part of this is caused by aging, another part of this is caused by body weight.    To minimize the loose flesh and feel more comfortable in sleeveless clothing, you can tone your muscles with resistance exercises. Here are 6 different exercises that can be done at home to tone the tricep muscles, the large muscles at the back of your upper arm. Some will require you to use hand weights (a.k.a. dumbbells). However, you can use full food cans instead.   1. Tricep dips   You will need a chair for this exercise. Put your hands on the chair, shoulder-width apart, and your buttocks in front of the chair. Your back should be close to the chair and your legs bent, hip-width, on the floor. Straighten out your arms, keeping the elbows slightly bent. Slowly bend your elbows and your lower body towards the floor. When your arms are at a 90-degree angle, press your arms, pushing yourself back up to the starting position. Do this 10-15 times. 2. Push-ups   This is a floor exercise you may be familiar with. Lower yourself to the floor and place your hands under your shoulders. Keeping your elbows close to your side, lower your body towards the floor. Return to the starting position and repeat 10-15 times. If you find this difficult it might help to change your starting position - let your knees bend and touch the floor. 3. Tricep kickbacks   This exercise requires 1-2 kg weights (2-4 lbs.). Get on the floor, have both your knees and toes touching the floor. Holding the weights, bend your upper body forward from the hips and bend your elbows at a 90-degree angle. Extend your arms backwards, with your palms facing each other. You should feel tension in your triceps. Return to the starting position and complete 3 sets of 8-10 repeats. 4. Tricep extensions   You'll need 1-2 kg (2-4 lbs.) weights for this exercise. You can do this exercise in two ways: standing or lying on the floor. If you lie on the floor: Lie on your back, raising your arms above your chest, keeping your elbows slightly bent but not locked. Bend your elbows at a 90-degree angle, so that the weights reach the floor. Your elbows should now align with each side of your head. Lift back to the starting position and repeat this motion 12-15 times in 3 sets.   If you stand up: Stand with your knees, making sure they are soft and not locked. Straighten your arms. Your elbows should be next to your ears. Bend your elbows at a 90-degree angle. Squeezing your triceps, straighten your arms. Repeat this movement 15 times in 3 sets. 5. Bend-over row   This exercise requires the use of weights. Stand with your feet shoulder-width apart, and bend your knees and upper body forward from the hips up. Make sure to keep your spine neutral and not to bend your lower back. Keep your hands straight under your shoulders. Bend your elbows back and lift your arms towards the sides of your chest. At this stage, your shoulder blades should be pulled towards each other. Slowly lower the weights, feeling the tension in your triceps. Repeat this exercise 15 times. 6. One arm push-up   This is a floor exercise. Lie on your left side, with your knees slightly bent. Place your left hand on your right shoulder and press your right palm against the floor until it is straight. Now lift your upper body. Repeat this exercise 10 times and then switch to your right side and repeat another 10 times.

 

 

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[www.keralites.net] The Versatility of the Sweet Potato Will Surprise You!

 

6 Heavenly and Nutritious Ways to Cook Sweet Potatoes When it comes to cold weather comfort food, sweet potatoes are at the top of my list. Just one baked, medium sized potato contains 283% of your daily value of vitamin A (while a white potato contains 0%). Vitamin A is key for good vision, a healthy immune system and cell growth. Sweet potatoes also contain some vitamin C, iron, calcium and magnesium. 100 grams of sweet potato delivers four grams of dietary fiber (16% of your daily value), just 105 calories and zip in terms of fat.   What's more, they can be used in a number of ways. Here are six innovative and healthy recipes: 1. Sweet Potato Black Bean Burger   These sweet potato burgers are bulked up with black beans, brown rice and seasoned with smoky cumin and paprika. They are sweet, tender, packed with flavor and are incredibly healthy and delicious. Ingredients (Serves 12) •    2 large sweet potatoes, mashed •    1 cup cooked salted black beans, rinsed and well drained •    1 - 1 ½ cups cooked brown rice •    ½ cup finely chopped walnuts •    ½ cup finely diced green onion •    2 ½ tsp. ground cumin •    1 tsp.smoked paprika •    ¼ tsp. each salt and pepper •    ¼ tsp. chipotle powder (optional) •    1 tbsp. brown sugar (optional) Directions: 1. Preheat the oven to 400°F. Meanwhile, cut the sweet potatoes in half, rub with olive oil and place face down on a baking sheet, lined with foil. Bake the sweet potatoes until they are soft and tender (this should take about 30 minutes) then set aside, reducing the heat to 375°F. 2. While the potatoes are in the oven, cook the rice. In the meantime, add the black beans to a mixing bowl, mashing half of them. Add the cooked sweet potatoes to the bowl, mashing lightly. Add one cup rice, green onion, finely chopped walnuts and spice. Combine well and taste, adjusting the seasoning accordingly. If the mixture feels too wet, add more rice or walnuts, keeping a moist but moldable texture. 3. Mold your sweet potato mix into patties - bear in mind that the thinner they are, the faster they'll cook. Once all the burgers have been molded, bake for 30 to 45 minutes, flipping them 20 minutes in to cooking time carefully. 4. Serve on buns (serve two for more bulk) and top each bun with slices of avocado, red onion, some greens and ketchup or salsa. 5. Freeze for long term storage or store in the fridge for a few days. 2. Sweet Potato Kale Frittata   This delicious and easy frittata is a perfect meal for breakfast, lunch or dinner. Ingredients (serves 4) •    6 large eggs •    1 cup half-and-half •    1 teaspoon Kosher salt •    ½ teaspoon freshly ground pepper •    2 cups sweet potatoes •    2 tablespoon olive oil •    2 cups firmly packed chopped kale •    ½ small red onion •    2 clove garlic •    3 ounces goat cheese Directions: 1. Preheat the oven to 350°F. Meanwhile, whisk the eggs together, along with the half and half, salt and pepper. Set aside. 2. In an ovenproof nonstick skillet, sauté the sweet potatoes in hot oil over medium heat for about 8 to 10 minutes or until the potatoes are tender and golden. Set the potatoes aside. 3. In the same pan, add one tablespoon oil and sauté the kale, onion and garlic, until the kale has wilted - about 3 to 4 minutes. Stir in the potatoes and pour the egg mixture evenly over the vegetables, cooking for 3 minutes. Sprinkle with goat cheese. Bake at 350°F for 10 to 14 minutes or until the eggs have cooked through. 3. Extra Crispy Sweet Potato Wedges     This delicious recipe is a tastier alternative to the usual French fries. Ingredients (serves 4): •    2 large sweet potatoes (unpeeled, if you like skin) cut into wedges •    2 ½ tablespoons olive oil •    1 ½ teaspoons salt •    1 teaspoon sugar •    1 tablespoon Italian seasoning •    ½ teaspoon black pepper Directions: 1. Preheat the oven to 450°F. Line a baking sheet with foil. Cut the ends of the sweet potato and cut them in half (lengthwise), then cut each piece into wedges. 2. Add the wedges to a large bowl and combine with olive oil, salt, sugar, seasoning and black pepper. Mix well, coating each wedge with oil and spices. 3. Place the sweet potatoes on the baking sheet, spacing them apart and bake for 30 minutes. Then, turn on the broiler and bake for another 3 to 5 minutes. The potatoes should be brown and crispy. Be sure that they do not burn! Cool for 5 minutes and serve. 4. Double-Stuffed Potatoes     For a unique twist on the classic baked potatoes, try this innovative recipe. Ingredients (serves 12): •    2 pears •    1 lemon •    3 medium sweet potatoes, baked whole •    ½ cup milk •    5 tablespoons unsalted butter •    1 large egg •    ¾ teaspoon salt •    ¼ teaspoon, fresh-ground pepper •    Pinch ground cloves •    ¼ teaspoon freshly grated nutmeg •    ½ cup light brown sugar •    3 sprigs fresh thyme Directions: 1. Bring a medium saucepan of water to a boil. Meanwhile, peel, core and chop the pears, placing them in the water. Squeeze the lemon juice and add the lemon. Reduce the heat and cook until the pears can easily be pierced with a fork. Remove the pears and set aside. 2. Then, heat the oven to 425°F. Line a baking sheet with foil. Cut the potatoes in half (lengthwise), scooping the cooked flesh into a large bowl. Add the milk, butter and pears to the potato flesh, mashing until smooth. Then add the egg, salt, pepper, cloves and 1/8 teaspoon nutmeg - fill the potato skins with the mixture. 3. In a small bowl, combine the remaining ingredients together, sprinkle over the potato tops, bake until browned. Serve immediately. 5. Sweet Potato-and-Ginger Soup     This soup is pretty easy to make. The fresh ginger not only gives it a flavorful kick - it provides the soup with healthy goodness too. This soup is fat-free, cholesterol-free and is low in calories. Ingredients (serves 6): •    3 cups water •    3 cups peeled, diced sweet potato •    ¼ cup julienne-cut* peeled fresh ginger (*long, thin sticks) •    2 tablespoons sugar •    ¾ teaspoon salt Directions: 1. In a large saucepan, bring a pot of water to a boil. Add all the ingredients, cover, reduce the heat and simmer for 30 minutes. 2. Place half of the sweet potato mixture in a blender and process until smooth. Return the pureed mixture to the pot and cook over medium to high heat until thoroughly cooked through. Creamy Sweet Potato Dip   The perfect snack to nibble on between meals, or whip this dip up for guests as a healthy appetizer. The combination of sweet and spicy will tantalize your taste buds! Ingredients: •    1/2 whole wheat pita, split and cut into 8 pieces •    1/3 cup roasted mashed sweet potato •    1 tablespoon plain Greek-style low-fat yogurt •    1/4 teaspoon honey •    1/8 teaspoon dried chipotle chili powder •    1/8 teaspoon salt Directions: 1. Preheat oven to 350°F. Place the pita bread on a baking sheet and bake for 10 minutes, until crisp. 2. Meanwhile, in a separate bowl, combine the sweet potato, yogurt, honey, chili powder and salt, stirring with a fork until smooth. Serve alongside the pita bread.

 

 

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[www.keralites.net] Excuses... Excuses... Excuses!

 

 

Excuses…Excuses…Excuses! The ideal exercise for everyone is walking, for a longer, healthier life. 1. The safest and best form of exercise. 2. Ideal for developing long term cardiovascular fitness and improving respiratory efficiency. 3. The perfect activity for weight loss and burning away fat and unwanted calories. 4. Ideal for conditioning the hips, thighs and stomach muscles. 5.The ideal way to beat the stress – positive approach for a healthy body and mind. 6. Appropriate for young and old. 7. Walking is cheap, flexible in time, speed and location to suit any age. But there are some who are lazy, feel it's a hard work and put forth many excuses: Exercise! – that sounds like hard work for me. It seems that many people do think that exercise is too much like hard work.  This is true for many people who start out on strenuous exercise programs, injure themselves and give it all up, but if you start out with a moderate program like brisk fitness walking and build up gradually, then you will enjoy it and you won't want to give up. Exercise! – I haven't got the time. I am too busy. Just 20 to 30 minutes fitness walking three to four times a week will give you all the long-term fitness and cardiovascular benefits that you need, and help you keep slim. Once you start to feel the benefits, and walking becomes a regular habit, you will want to find the time to get out. Try getting up earlier on the morning to walk, walk during lunch times; walk in tour work breaks instead of drinking coffee or smoking; walk in the evening instead of settling down in a chair in front of television. Exercise! – I need relaxation, not exercise. Fitness walking is best form of relaxation around. It relieves stress by helping you to get away from telephones and all the noise and distractions of life, and it helps you to take your mind off your problems and rediscover an inner peace. After a session of brisk fitness walking you will feel calm and relaxed and you will want to find time regularly to get out and recapture this feeling. Indeed, studies have shown exercise such as this can lift depression and help you to sleep better. Exercise – I'd be embarrassed. We have all seen the ardent jogger pounding his way along the pavements, puffing and panting as though his life depended on it; and we have all seen the new jogger out with a shiny new shell-suit and training shoes – and we have thought 'rather you than me.' So why not try fitness walking? All you need is a pair of comfortable walking shoes and off you go. There is no need to be embarrassed – you are going to be walking a little faster than other people, but you will look and feel better doing it. And, in the stakes of fitness and health, you will be leaving far behind. Remember fitness walking is not a sport – it's an enjoyable exercise. Exercise! – I'm too old for it. You are never too old to start exercising. Provided you take into account any diagnosed medical problems and consult with your doctor first, then you can start out on a program of fitness walking and build up gradually to an aerobic conditioning program that will benefit you for the rest of your life. Exercise! – I am too fat. I would rather diet. You may not realise it, but you will benefit more from a regular program of exercise like fitness walking, together with low-fat high-fibre nutritious diet, than you will from dieting alone. Fitness walking will help you slim and stay slim by burning up the calories. If you burn more calories than you eat, your body will begin to use its own energy stores and fat will start disappear. Exercise – That sounds boring. It's not that we don't try to exercise – we do. We just give up too soon because we often forget that there are ways to make exercise fun. Studies show that one out of every two people who start an exercise program drop out within the first six months and half of those quit during the first week. This is where fitness walking scores. Fitness walking is fun. After a short time, you will feel great; have increased energy, improved concentration and heightened sense of well-being.

 

 

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[www.keralites.net] Sunny Day?

 

Sunny Day?     Record heat wave scorches India

 

 

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[www.keralites.net] The Value of Time!

 

THE  VALUE  OF  TIME!   To realize The value of ten years: Ask a newly Divorced couple.   To realize The value of four years: Ask a graduate. To realize The value of one year: Ask a student who Has failed a final exam. To realize The value of nine months: Ask a mother who gave birth to a stillborn. To realize The value of one month: Ask a mother Who has given birth to A premature baby. To realize The value of one week: Ask an editor of a weekly newspaper. To realize The value of one minute: Ask a person Who has missed the train, bus or plane. To realize The value of one second: Ask a person Who has survived an accident. To realize The value of split seconds Ask a person Who has run 100 meters sports event.   Time waits for no one. Treasure every moment you have. You will treasure it even more when You can share it with someone special.   To realize The value of a sister/brother Ask someone Who doesn't have one.   To realize the value of a friend or family member: LOSE ONE.

 

 

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