• Don’t get the idea that you are Atlas carrying the world on your shoulders.  Don’t strain so hard. Don’t take yourself so seriously.
  • Determine to like your work. Then it will become a pleasure,not drudgery. Perhaps you do not need to change your job. Change yourself and your work will seem different.
  • Plan your work-work your plan. Lack of system produces that “I’m swamped” feeling.
  • Don’t try to do everything at once. That is why time is spread out. Heed that wise advice from the Bible,”This one thing I do ” (Philipians 3:13)
  • Get a correct mental attitude, remembering that ease or difficulty in your work depends upon how you think about it. Think it’s hard and you make it hard. Think it’s easy and it tends to become easy.



  • Become efficient in your work. ” Knowledge is power (over your job). It is always easier to do a thing right.
  • Practice being relaxed. Easy always does it. Don’t press or tug. Take it in your stride.
  • Discipline yourself not to put off until tomorrow what you can do today. Accumulation of undone jobs makes your work harder. Keep your work up schedule.
  • Pray about your work. You will get relaxed efficiency by so doing.
  • Take on the “unseen partner”. It is surprising the load He will take off you. God is as much at home in offices,factories,stores,kitchens,as in churches. He knows more about your job than you do. His help will make your work easy.


When too much of protein is consumed at one time,it doesn’t get stacked away for future use,instead it is converted to fat by a process called deamination. It will just load the liver where it will get broken down to glucose.  Learn to be shanaa with your protein. Whatever source you choose,veg,non-veg or a supplement,know that without a balanced base line diet , protein by itself will only lead to irritability,sleeplessness, constipation,mood swings and muscle catabolism or wasting. Will it lead to weight loss ? Yes,it will. When the body is given only protein and very little or no carbohydrate,the body first gets rid of its glycogen stores( glucose or sugar stored in liver and muscle) and loses water. After that, actually attacks the muscle tissue itself, burning the amino acids for energy. The result is muscle catabolism and lean body mass loss. Accordingly,regular exercise and a smart use of carbohydrates in the diet lead to protein sparing. What this means is that protein is not burned for energy instead it is used for its intended purpose.


Waist-to-Hip Ratio : A Better Barometer Seeing For Overall Health

Waist–hip ratio or waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to that of the hips. This is calculated as waist measurement divided by hip measurement (W ÷ H). For example, a person with a 25″ (64 cm) waist and 38″ (97 cm) hips has a waist–hip ratio of about 0.66.



The WHR has been used as an indicator or measure of health, and the risk of developing serious health conditions. WHR correlates with fertility (with different optimal values for males and females). Some researchers have found that the waist–hip ratio is a significant measure of female attractiveness.

According to the World Health Organisation’s data gathering protocol the waist circumference should be measured at the midpoint between the lower margin of the last palpable rib and the top of the iliac crest, using a stretch‐resistant tape that provides a constant 100 g tension. Hip circumference should be measured around the widest portion of the buttocks, with the tape parallel to the floor. Other organizations use slightly different standards. The United States National Institutes of Health and the National Health and Nutrition Examination Survey used results obtained by measuring at the top of the iliac crest. Waist measurements are usually obtained by laypersons by measuring around the waist at the navel, but research has shown that these measurements may underestimate the true waist circumference.


For both measurements, the individual should stand with feet close together, arms at the side and body weight evenly distributed, and should wear little clothing. The subject should be relaxed, and the measurements should be taken at the end of a normal respiration. Each measurement should be repeated twice; if the measurements are within 1 cm of one another, the average should be calculated. If the difference between the two measurements exceeds 1 cm, the two measurements should be repeated.

Practically, however, the waist is more conveniently measured simply at the smallest circumference of the natural waist, usually just above the belly button, and the hip circumference may likewise be measured at its widest part of the buttocks or hip. Also, in case the waist is convex rather than concave, such as is the case in pregnancy, different body types, and obesity, the waist may be measured at a horizontal level 1 inch above the navel.

The WHR has been used as an indicator or measure of health, and the risk of developing serious health conditions. Research shows that people with “apple-shaped” bodies (with more weight around the waist) face more health risks than those with “pear-shaped” bodies who carry more weight around the hips.


WHR is used as a measurement of obesity, which in turn is a possible indicator of other more serious health conditions. The WHO states that abdominal obesity is defined as a waist–hip ratio above 0.90 for males and above 0.85 for females, or a body mass index (BMI) above 30.0.[5] The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) states that women with waist–hip ratios of more than 0.8, and men with more than 1.0, are at increased health risk because of their fat distribution.

WHR has been found to be a more efficient predictor of mortality in older people (>75 years of age) than waist circumference or BMI. If obesity is redefined using WHR instead of BMI, the proportion of people categorized as at risk of heart attack worldwide increases threefold.The body fat percentage is considered to be an even more accurate measure of relative weight. Of these three measurements, only the waist–hip ratio takes account of the differences in body structure. Hence, it is possible for two women to have vastly different body mass indices but the same waist–hip ratio, or to have the same body mass index but vastly different waist–hip ratios.


WHR has been shown to be a better predictor of cardiovascular disease than waist circumference and body-mass index. However, other studies have found waist circumference, not WHR, to be a good indicator of cardiovascular risk factors, body fat distribution, and hypertension in type 2 diabetes.




Loss of sleep or disturbed sleep is a common problem. Correcting your diet and improving the amino acid content of your meals is a great way of ensuring sound sleep. Sleeping pills only drug you into sleeping and make you wake up tired in the morning. Tryptophan,an amino acid,can naturally induce sleep by increasing serotonin and melatonin. These are neurotransmitters which help the brain calm down and induce sleep. Tryptophan is found in almost all dairy products. A glass of milk(with no sugar or sweetener) as a late night snack,or adding a milk product like paneer to your dinner can help you get your dose of tryptophan. When consumed with a whole grain like wheat,jowar,bajra or nachni, it will lead to a restful sleep.



Different foods have been grouped under three food groups based on their functions and major nutrient contributions : food

  • Energy giving foods : This group includes food rich in carbohydrates,like cereals and their products,starchy roots and tubers and sugar,and those rich in fat like nuts,fats and oils. Therefore , the energy in our diet is mainly contributed by this group. Cereals and nuts in addition to energy,contribute significant amount of protein,minerals and B-group vitamins. Fats and sugars,beside being energy dense foods add to the palatability of the diet.
  • Body building foods : This group includes foods which provide proteins that are important for tissue building and maintenance. Foods of animal origin like milk and milk products,eggs,meat,fish and poultry provide proteins of good quality. As these proteins contain all the essential amino acids in right amounts and proportions needed by the body,they have a higher biological utilization. Plant protein foods like pulses legumes,nuts and oil seeds , on the other hand,have a relatively inferior quality protein. The biological utilization of these proteins is lower as they are deficient in sulphur containing energy, Vitamin A, Vitamins of B group and minerals.
  • Protective foods : This group includes foods that provide ample amount of vitamins and minerals for protective and regulatory functions of the body. All vegetables (except starchy roots and tubers included under energy giving foods) and fruits comprise this group. Amongst the vegetables,most of the green leafy vegetables are good source of iron , calcium, Beta-carotene, Vitamin C and dietary fibre . Deep yellow and orange colored fruits and vegetables are particularly rich in Beta-carotene, and citrus fruits in Vitamin C



Man is said to be the highest and finest creation of God. Yet the human being seems to be sad, frustrated and unhappy. Just walk through the bazaars , drive on highways, visit any office or any religious gathering, one finds only tense ,irritated and unhappy. It appears that we have convinced ourselves that happiness is an unattainable aim of life. Any society which is unhappy will thrive on corruption and not race for material gains. Selling through media day in and day out, trying to relate material wealth with happiness , buying pursuit of glamour in every walk of life much as his car with power steering and bigger AC., this saree ,an apartment in Delhi etc. are generally taken as indications of happiness and success today. However such a concept of happiness is simply short-sightedness of man that leads nowhere except its counterpart, that is, unhappiness as, there is no end to material demands and any failure to achieve results in dissatisfaction and sorrow.

If a question is asked: why all this unhappiness ? The answer given is that this is a result of your past sins and present destiny. It looks that man is finally being told and convinced reasonably that unhappiness is a normal state of life. Man has to accept it and and live with it. That is why one does not find many people laughing heartily even on hearing the best possible jokes. Even laughing in public is considered bad. The most surprising thing about happiness is that it has little to do with age,health,wealth,position or any other value in our society. Researches have proved beyond doubt that rich people, the so-called successful people and people holding top posts are usually not happier than the people with average income and status. People who have become suddenly rich are much more prone to various addictions , consequently leading to unhappiness.

So , why is man unhappy ? Probably because there are so many aspects of life . If there is money , position is lacking. If there is position , beauty is lacking. If there is beauty , health is lacking. Like this one can go on and on, and any one thing which is lacking overpowers all others which are present. This keeps on troubling all the time on and on till one is reduced to an unhappy and miserable state of life.

So what should be done ? The answer is very simple. Just try to be at peace with yourself and satisfied with your own environment. Try to become a small droplet in the ocean of mankind rather than trying to dominate it. And always remember that happiness cannot be bought, it can’t be attained by developing a personality which has capacity to smell pleasure in small things. In short, enjoy the basic pleasure of being alive and living.

Positive and right attitude of mind comes through yog and selfless service to the humanity. Nobody can think of happiness , unless he has surrendered his ego to the service of his fellow brothers and sisters . Forget yourself, think of others and happiness will follow automatically. Swami Vivekanand ji has rightly said one should have a desire to serve , instead of a desire to shine. That can yield happiness of the first order, which is , however, far from bliss, the ultimate life.

Know thyself for happiness

Everyone looks for ‘Happiness’. This term is commonly used in our day to day language but without understanding it fully. Most of us run amuck like deer who carries musk in his navel but looks for it everywhere. Many of us take something as happiness. We try to get happiness through our body,mind and intellect. Our body seeks sensual joys, intellect seeks rational delight and mind seeks emotional joys. The quest for happiness is never ending.

Human personality can be broadly classified under three categories :-

1) Outer personality – Physical being

2) Inner personality – Emotional & Intellectual being

3) Real personality – Spiritual being

Our physical being is responsible for perception and its respective action, our mind is a place for feeling and emotions, whereas our intellect is for reasoning and discrimination. Each one of us , based on our personality , adopts different permutations and combinations to define ‘happiness’. Human beings have various qualities which can be animal type, plant type and real man like. Both animals and plants grow like human being. But it is only human beings who have the privilege of intellect and a power to discriminate. Man is the species which has knowledge, emotions and power of discrimination.

Some people equate ‘happiness’ to sensual pleasure only. They have more of ‘animal’ type of thinking. It must be understood that sensual pleasure can never get fully satisfied. It remains unsatisfied like sea that has in it water of thousands of rivers but can absorb much more of water. It remains unsatisfied like fire that keeps on burning till it keeps on getting more more of fuel. Other types of people get pleasure in acquiring knowledge all the time. They feel like engrossing themselves for getting more and more knowledge and treat the same as happiness . Some type of people take relaxation as happiness.

Whether happiness needs action or it can be found even in inaction ? ‘GITA’ advises us to go for action. Intellectual work is important for cleaning the mind, which is called ‘chitta shuddhi’ in the ‘GITA’. Action may or may not bring happiness but there can’t be happiness without action. Inaction is like stagnant pond and work/action is similar to ‘running water’. In practice , purification through work means overcoming envy, greed, selfishness and similar tendencies of the mind. The root cause of all sufferings is on account of ignorance (avidya) and non-apprehension of reality (maya). Work should surrender oneself to supreme power and should not take credit for success or failure.

These days too much emphasis is given on acquiring knowledge. Though knowledge is important to understand , it is also important to understand the type of knowledge that we are acquiring in our day to day life of this competitive world. What is important is ‘Wisdom’ , whereas we are all for acquiring  ‘Knowledge’. Only digested knowledge constitutes wisdom and that too when the same is applied in a rational way. Undigested food and knowledge breed diseases and toxicity at physical and mental level respectively . Man has definitely excelled in acquiring technological knowledge and harrassing the power of sun, river,wind, and atomic and nuclear power. Man can communicate instantly with billions of people via television and satellites in orbit. We can now fly faster than sound. Despite these achievements , we still lack exploring inner journey to understand our ‘self”. It is time to explore the spectrum of energy resources hidden within man himself.

This emphasis the need of wisdom over knowledge. It is for all of us to understand our ‘self ‘ and the potential it carries.

Tips to personality development

Personality means all round development of whole person- spiritual, moral, intellectual,aesthetic and physical despite individual differences of all kinds of physical , temperamental, intellectual and environmental levels. Keep the following points in view to seek wholesome development of human personality.personality development

Maintain physical and mental fitness : (1) Have sunshine and fresh air.(2) Nourish the body with satvic food (3) Enough sleep and rest (4) Practise asanas , pranayam and dhyan (5) Avoid stress and tension

Control your anger : by tolerance , pardon and awareness , fear and hesitation by confidence. Similarly control your disgust , hate ,emotions ,ego ,greediness, useless criticism and your complexes.

Develop curiosity ,camradeship,humour,self respect ,self discipline,self sufficiency,self contentment,self assessment,self knowledge and positive attitude towards life.

Learn to like people ,to be satisfied with every situation ,and to be cheerful.

Develop courage ,common sense ,honesty,sincerity and the ability to identify oneself with all fellow human beings.

Enjoy the work given to you and widen your horizons to develop a true zest for loving.

Develop cheerful optimism and try to make a better place to love in.

Know your goal in life and go after it with all sincerity and seriousness.

Develop a spirit of adventure. Live for purpose . Learn to enjoy simple things. Travel widely and often. Take a genuine interest in people and use your talent creatively.

Develop good social habits like scattering a genuine smile all around you. Becoming interested in people as individuals ,getting people to talk about the things they want to talk, giving praise where it is due and never speaking ill of anyone ,looking for some good in others. Trying to help others in humble ways through generosity ,goodwill ,sympathy,politeness ,friendliness,impartiality and appreciation.

Develop the capacity of hard work , concentration ,perseverence ,promptitude ,method ,efficiency , level headedness & resourcefulness.

Develop the art of serious thinking , retentive memory,intelligent listening,effective speaking , purposeful studying , impressive writing and meaningful creativity (thinking & writing).

Regularly do yogabhyas to help you develop your wholesome personality.

Swadhyay to be followed daily

daily swadhyay

A.  Physical  Level – Part A
1Wake up at 4.45 a.m
2Breathwatching, prayer
3Kar Darshan & To do List
4Apply Saliva In Eyes
5Offer Greetings to Mother Earth
6Water with garlic
7Mal Visarjan and Mal Darshan
8Tooth care, Eye wash, Neti etc.
9Body Massage, Ganesh Kriya
10Proper Bathing
11Kapalbhati & Meditation
12Honey Lime Water/Fruit
13Yog Sadhana  6.00 am to 7.30a.m
A.  Physical  Level – Part B
14Black Ginger Tea  7.30 a.m.
15Breakfast  8.30 a.m.
Dalia/ Idli-Dosa/Upma/
Stuffed Roti/ Poha/Veg Sandwich/
Sprouts/ Black Chana/Lobia
16Water-  2 Glasses – 9.30 a.m
17Water-  2 Glasses – 10.30 a.m
18Fruit or Chhach – 11.30 a.m
19Water-  2 Glasses – 12.30 p.m.
20Lunch – 1.30 p.m.
Roti, Vegetable, Dal, Salad
21Water-  2 Glasses – 2.30. p.m
22Water-  2 Glasses – 3.30 p.m.
244.30 p.m-Fruit/ Chana/ Peanut/
Nariyal Pani/ Curd/ Salad/
Anjeer Badam Munnaka
25Water- 2 Glasses – 5.30 p.m.
26Yog Nidra
A.  Physical  Level – Part B ( Cont’d)
27Dinner- 6.30 p.m – 8.00 p.m.
Vegetable Khichdi or
Roti, Vegetable,  Salad
28Vajrasan/Walk 9.00 p.m
29Milk+ Walnut  9.30 p.m.
30Dental Care
31Bed Time 10.00 p.m