Good Friendship

:::S::::R:::::P:::

Friends are indispensable parts of our lives. We just cannot think our live without our friends. It's rightly said that we get relatives for chance but friends by choice and that is the reason our friends are so dear to us. We all want friends to share our happiness, worries, doubts, sorrows etc, and our lives would become meaningless and hallow without good friends. We know the importance of good friends but sometimes it so happens that we cannot sustain our friendship or are unable to make good friends. There can be many reasons for this. We come across people in our lives that have number of friends on the contrary to people who simply do not have friends. We need to ponder over this thought that why some people are blessed with many friends and some people are not. The answer lies in the fact that people who have long lasting friendship are giving something extra to their relationship. We shall discuss ways and means of developing good friendship and also sustaining it.

Be approachable :) 

Whenever you need to make friends for want people to be friends with you, it is very important that you are fun and easy going. People who look approachable and simple attract more people towards them rather than those who look too complicated and stern. Have a happy and pleasing disposition, so that people feel comfortable and relaxed in your company.

Good Conversation :) 

The factor that can attract people towards you is the way you talk. It is very important that when you aim to make friends you indulge people in good conversations. Try and know their areas of interest and initiate conversation in the same direction. Once their interest is built up they would keep coming up with new topics for discussion. Try and avoid controversial topics, and if some situation like this crop up, leave the discussion there and then and start something fun and interesting. Good conversations are a foundation of a great friendship. If somebody likes to talk to you, they would get in touch with you again to talk and that's how to begin your journey towards a good friendship.

Do not dominate :) 

When we try and make friends it is important that we try and understand other person's perspectives and views. It is often seen that in order to attract attention, we snub people and want to outshine them. This is a very wrong approach towards making friends and this attitude could be marked as arrogance. You have be coy and subtle, even you find that the person talking to you is incorrect, you have to put your views in a more dignified manner. When you respect people around you, they feel great in your company.

Be yourself :)

It is very normal that we try and be good to the people whom we meet for the first time and try and portray our good side. This is fine but you should not go overboard with it. It is good to be polite and nice but do not be so sugar coated that people find it hard to digest. Try and be yourself, if you are good and your intentions are clear that you want to make friends with people, you would certainly do, irrespective of your any special endeavours.

Do Things Together :)

Once you have started liking a person and want that this friendship should be sustained, and then you have to try your bit. Try and find out things that you both can do together. You can go for walks or movie, or you can even join some classes together. This way you would be spending time together and you would get to know each other well. Doing things together is a great way of making the bond of friendship together.

Do not be a fair weather friend :)

It is very important that you are there your friend in thick and thin. It is not only your responsibility as a friend to know and find out about your friend's problems but also provide help to solve them. The test of a true friendship is at the time of the need. At the time of need you can tell and express to your friend, how much you care and value your friendship.

Trust your friend :)

Trust is a very important aspect of any relationship. If there is no trust then the relationship is not strong and the same goes for friendship as well. You have to trust your friend. Trust can lay strong foundations of the friendship. To maintain a good and trustful relationships try and share your happiness, anxiety, worry, joys etc with your friend. This way you become more close to each other and thus good friends.

Appreciate your friend and friendship :)

We all need appreciation and accolades for our endeavours and same goes for relationships. If your friend has done something special for you, acknowledge it and reciprocate the feelings, it feels great when somebody realizes what you have done for them. Although friendship is unconditional but still you can also do special things for your friends to let them know how much they mean to you. Every person is endowed with certain qualities and tries and figures out what special qualities your friend has, accentuate them and appreciate them, this way you are encouraging your friend and making your friendship stronger.

Do not have expectations :)

It is seen that expectations can spoil even the healthiest of friendships. Do not have unnecessary expectations from your friends. Do your bit and leave the rest. Do not expect your friend to act or behave in a certain manner because you have done or said something. Every individual is different and thinks differently. What might be correct or right for you, might not be so for your friend. So keep it simple and do not make the relationship more complicated.

A friend in need is a friend indeed - very aptly said, so be there for your friend in all ups and downs in life and sustain a good friendship.

कबिता कोर्न बिर्सिएछु

कबिता कोर्न बिर्सिएछु

कबिता कोर्न बिर्सिएछु
तिम्रो मिठो सम्झनामा ।।

पाइला चाल्न बिर्सियछ
तिमीसँगका कल्पनामा ।।
सुत्न खोज्छु परेलीका
बिचमा आउने ति यादहरु ।।

कोल्टे फेर्छु पुन्ह फेरी
झ-सँग झस्काइ दिने पलहरु ।।
अती हुन्छ सहन नसकी
बग्छन आसु भेल सरि ।।

थाम्न खोज्छु भक्कानो मेरो
दुख्छ मुटु घरी घरी ।।
कस्तोलाग्छ तिमीलाई
बेदना मेरो खेल सरि ।।

दर्पन पनि धेरै भयो
बिम्ब कतै हराये सरि ।।
कित देउ पिडा अझै
नआउ फर्की फर्की मनमा ।।

के सारो बस्यो तस्बिर तिम्रो
नमेटिने दाग सरि ।।
कबिता कोर्न बिर्सिएछु
तिम्रो मिठो सम्झनामा ।।

I love you everyday till I die…

I have a boyfriend who grew up with me. His name is Sagar  . I always thought of him as a friend until last year when we went to a trip from a club. I found that I fell in love with him. Before that trip was over, I took a step and confessed my love for him. And soon, we became a pair of lovers. However, we love each other in different ways. I always concentrated on him only but by his side, there were so many other girls. To me, he was the only one, but to him, maybe I was just another girl…
“Sagar  , do you want to go watch a movie?” I asked.
“I can’t”
“Why? You need to study at home?” I felt disappointment grabbing me.
“No… I am going to meet a friend…”
He was always like that. He met girls in front of me like it was nothing. To him, I was just a girlfriend. The word ‘love’ only came out from my mouth. Since I knew him, I had never heard him say ‘I love you’ before. To us, there weren’t any anniversaries at all. He didn’t say anything from the first day and it continued till the 100th day… 200th day… Everyday before we say goodbye, he would just hand me a doll, everyday without fail. I don’t know why…
Then one day… 
Me: Um, Sagar  , I…
Sagar  : What… Don’t drag, just say...
Me: I love you.
Sagar  : ...You... Um, just take this doll and go home.
That was how he ignored my ‘three words’ and handed me the doll. Then he disappeared, like he was running away. The dolls I received from him everyday filled my room, one by one. There were many…
Then one day my 15th year old birthday arrived. When I got up in the morning, I pictured a party with him. Hence I stayed at home in my room and waited for his call. Lunch passed... Dinner passed… And soon the sky was dark… He still didn’t call. I was already tired from looking at the phone for the whole day. Then around 2am in the morning, he suddenly called me and woke me from my sleep. He told me to come out of the house. Still, I felt joy and I ran out happily.
Me: Sagar  …
Sagar  : Here… Take this…
Again, he handed me a little doll.
Me: What’s this?
Sagar  : I didn’t give it to you yesterday, so I am giving it to you now. I’m going home now, bye.
Me: Wait, wait! Do you know what day is today?
Sagar  : Today? Huh?
I felt devastated, I thought he would remember my birthday. He turned around and walked away like nothing had happen. Then I shouted…


“Wait…”
Sagar  : You have something to say?
Me: Tell me, tell me you love me…
Sagar  : What?!
Me: Tell me
I put my pathetic self behind and clung on to him. 
But he simply said, “I don’t want to say that I love someone so easily... If you are desperate to hear it, then find someone else.”
That was what he said. Then he ran off. My legs felt numb… I collapsed to the ground. He didn’t want to say it easily… How could he… At that moment, I felt that… Maybe he is not the right guy for me…
After that day, I found myself stranded at home crying everyday. He didn’t call me even though I waited for his call. He continued handing me a little doll every morning outside my house. That’s how those dolls piled up in my room… Everyday.
After a month, I pull myself together and went to school. But the pain resurfaced when I saw him on a street with another girl… He had a smile on his face, one that he never showed me… I ran straight back home and looked at the dolls in my room. Tears fell… Why did he give these to me… Those dolls are probably picked out by some other girls… In a fit of anger, I threw the dolls around. Then suddenly, the phone rang. It was him. He told me to come out to the bus stop outside my house. I tried to calm myself down and walked to the bus stop. I kept reminding myself that I am going to forget him and this is going to end. Then he came into my sight, holding a big doll.
Sagar  : Jo, I thought you were pissed, you really came?
I couldn’t help hating himfor acting like nothing had happened and making a joke out of it. Soon, he held out the doll as usual to hand it over to me.
Me: I don’t need it. 
Sagar  : What? Why?
I grabbed the doll from his hands and threw it on the road.
Me: I don’t need this doll, I don’t need it anymore!! I don’t want to see a person like you again! 
I spitted out all the words that were inside me. But unlike other days, he was shaking.
“I’m sorry” He apologized in a tiny voice. He walked over to the road to pick up the doll…
Me: You are so stupid! Why are you picking up the doll?! Just throw it away!!!
But he ignored me and went to pick the doll. Then…
Honk~ Honk~
With a loud honk, a big truck was heading towards him.
“Sagar  ! Move! Move away!” I shouted… But he didn’t hear me as he squatted down and picked up the doll.
“Sagar  , move!” HONK~!!
“Boom!” A terrifying sound rang through the whole neighbourhood..
That’s how he left me. That’s how he went away without even opening his eyes to say one word to me.
Since that day, I had to go through everyday with guiltiness and sadness of losing him.


After spending two months in despair, I took out the dolls. Those were the only gifts he left me since the day we started going out. I remembered the days I spent with him and started to count the number days when we were in love…
“One… Two… Three…” That was how I started to count the dolls…
“Four hundred and eighty four… Four hundred and eighty five…” It ended with 485 dolls.
I started to cry again with a doll in my arms. I hugged it tightly and then suddenly…
“I love you~, I love you~” I dropped the doll in shock.
“I…. lo..ve… you??” I picked up the doll and pressed it's stomach.
“I love you~ I love you~” It can’t be! I pressed all the dolls on their stomachs.
“I love you~”
“I love you~”
“I love you~”
Those words came out non-stop. I… love you… Why didn’t I realize that? His heart was always by my side protecting me! Why didn’t I realize that he loved me this much? I took out the doll under the bed and pressed it’s stomach. That was the last doll. The one that fell on the road. It had his blood stain on it. I recognized the voice that I was missing so much.
“Sagar… Do you know what day is today? We’ve been loving each other for 486 days. Do you know what 486 is? I couldn’t say I love you…. Um… Since I was too shy… If you will forgive me and take this doll, I will say I love you everyday till I die… Sagar… I love you…”
The tears came flowing out of my eyes. Why? Why? I asked god. Why do I only know about all this now? He can’t be by my side but he loved me until his last minute…
For that reason… To me… It became courage… To live a beautiful life.
If you love someone, let him/her know. Live a life bravely and truthfully and you will have no regrets.

Love Story

CLASSIC LOVE STORY

Boy: Baby, we need to talk.
Girl: Ricardo, what do u mean?
Boy: Something crop up...
Girl: What? What's wrong? Is it bad?
Boy: I don't want to hurt you, baby.
Girl: *Thinks* Oh my God, I hope he doesn’t break up with me... I love him so much.
Boy: Baby, are you there?
Girl: Yeah, I'm here. What is so important?
Boy: I'm not sure if I should say it...
Girl: Well, you already brought it up, so please just tell me.
Boy: I'm leaving...
Girl: Baby, what are u talking about? I don't want you to leave me, I love you.
Boy: Not like that, I mean I'm moving far away.
Girl: Why? Your whole family lives over here.
Boy: Well, my father is sending me away to a boarding school far away.
Girl: I can't believe this.

Father: (Picks up the other phone, interrupts and yells furiously) Erica! What did I tell you about talking to boys?! Get off the damn phone!! (And he hangs up).

Boy: Wow, your father sounds really mad.
Girl: You know how he gets mad. Anyway, I don’t want you to go.
Boy: Would you run away with me?
Girl: Baby, you know I would, I would do anything for you, but I can't... You don't know what would happen if I did. My dad would kill me!
Boy: *Sad* Its okay... I guess I understand...
Girl: *Thinking* I can't believe what's going on.
Boy: I need to give you something tonight because I am leaving on Flight 1-80 in the morning so I need to see you now.
Girl: Okay, I will sneak out and meet you at the park.
Boy: Okay, I'll meet you there in twenty minutes.

[They meet at a nearby park and gave each other a tight hug. He gives her a note.]

Boy: Here you go. This is for you. I got to go.
Girl: *Tearing* (Begins to cry.)
Boy: Baby, don’t cry, you know I love you... But I have to go.
Girl: Okay (Begins to walk away.)

[They both go home. Erica reads the letter he gave her]

It says...
"Erica,
You probably already know that I'm leaving. I knew this would be better if I wrote you a letter explaining the truth about how much I care about you. The truth is, is that I never loved you, I hated you so much, you are my bitch and don’t you ever forget that. I never cared about you, and never wanted to talk to you, and be around you. You really have no clue about how much I hate you. Now that I'm leaving I thought you should know that I hate you, bitch. You never did the right thing, and you were never there. I didn’t think I could hate someone as much as I hate you. And I never want to see you, for the rest of my life, I will never miss kissing you like before, I never want to cuddle up like how we used to. I will not miss you and that's a promise. You never had my love, and I want you to remember that. Bitch, you keep this letter because this may be the last thing you have from me. Fuck, I hate you so much. I will not talk to you soon bitch... Goodbye.
- Ricardo"
[Erica throws the paper into the garbage bag and cries for hours.]
A day passes. She is sad, depressed and she feels so lonely. She gets a phone call....
Friend: How are you feeling?
Girl: I just can’t believe this happened… I thought he loved me.
Friend: Oh, with regards to that letter. Ricardo left me a message a few days ago. He told me to tell you to look in your jacket pocket or something...
Girl: Umm... Okay.
[She finds a piece of paper in the jacket.]
It says…
"Baby I hope you find this before you read my letter. I knew your dad might read it so I switched a few words...
Hate = Love
Never = Always
Bitch = Baby
Will not = Will
.... I hope you didn't take that seriously because I love you with all my heart and it was so hard to let you go. That’s why I wanted you to run away with me...
-Ricardo"
Girl: Oh my God! It's a love letter! Ricardo does love me! He must have slipped the note into my pocket when he hugged me. I can't believe how stupid I am!
Friend: Lol! Okay, but I got to go. Call me later.
Girl: *Happy* Okay, bye. I'll be at home waiting for my baby to call me!
[Erica turns the T.V. on]
[Breaking news]
"An airplane has crashed. Over 47 young boys died and we are still searching for survivors... This is a tragedy we will never forget. The plane that crashed is Flight 1-80. It was on its way to an all boys boarding school..." the Reporter says.
[She turns off the T.V. ... Three days later, she kills herself because Ricardo is dead and she has nothing to live for...]
One day after, her phone rang. Nobody answers. It was Ricardo. He left a message after being connected to the answering machine.
"Its Ricardo, I guess you're not home. I called to let you know that I'm alive. I missed my flight because I had to see you one last time. I hope you are not worried. I am staying for good."

Time for Family !

With a timid voice and idolizing eyes, the little boy greeted his father as he returned from work, "Daddy, how much do you make an hour?"

Greatly surprised, but giving his boy a glaring look, the father said: "Look, son, not even your mother knows that. Don't bother me now, I'm tired."

"But Daddy, just tell me please!? How much do you make an hour," the boy insisted.

The father finally giving up replied: "Twenty dollars per hour."
"Okay, Daddy? Could you loan me ten dollars?" the boy asked.

Showing restlessness and positively disturbed, the father yelled:
"So that was the reason you asked how much I earn, right?? Go to sleep and don't bother me anymore!"

It was already dark and the father was meditating on what he had said and was feeling guilty. Maybe he thought, his son wanted to buy something.

Finally, trying to ease his mind, the father went to his son's room.
"Are you asleep son?" asled the father.
"No, Daddy. Why?" replied the boy partially asleep.
"Here's the money you asked for earlier," the father said.

"Thanks, Daddy!" rejoiced the son, while putting his hand under his pillow and removing some money.

"Now I have enough! Now I have twenty dollars!" the boy said to his father, who was gazing at his son, confused at what his son just said. "Daddy could you sell me one hour of your time?"

My last word

One day a girl, Sara, who was fifteen years old, came home from school in a very bad mood. She'd had a fight with her best friend that day and it hadn't turned out well at all.
"Sara!" her mom yelled. "What are you doing? You know to do your chores right when you get home! And you're late!"
"Coming, Mom!" Sara yelled, getting up and stomping towards the kitchen. "What?" she snapped as her mother gave her a stern look, annoyed.
"You'd better straighten up your attitude, young lady," her mom warned, "or you'll be grounded."
"Whatever." Sara began to throw around the dishes in the sink, trying to make as much noise as she possibly could. A plate cracked and cut her hand. Sara cursed.
"Sara!" her mom exclaimed. "How dare you use that language! Go to your room!"
"No!" Sara yelled, throwing down the towel she was using to wipe the blood off her hand.
"Do you want to say 'no' one more time and see what happens?" her mom asked. She looked furious.
"Sure," Sara said sarcastically. "No."
"How dare you!" Her mother slapped her.
Sara shrank back, staring incredulously at her mom. She had never hit Sara before.
"I HATE YOU!" Sara screamed before running out of the house.
"Sara, get back here!" her mom yelled, running after her.
"Leave me alone!" Sara screamed, running across the street. "I HATE YOU!" she screamed again.
She continued running until she heard the sound of screeching tires and a scream. She turned around, hoping that it wouldn't be what she thought it would be....
People were crowding around Sara's mother, who was laying in the middle of the street, looking broken, bloody.
"NOOOO!" Sara screamed, running over and pushing through everyone to kneel by her mom. "Oh no, oh no...."
Her mom wasn't moving or breathing. She was gone. Sara tipped back her head and wailed to the sky, sobbing so hard it hurt.
She couldn't believe the last words she had spoken to her mother were "I hate you".

To everyone out there who tells your parents or friends you hate them, or any other rude thing, remember it might be the last thing you ever say to them.

पवित्र गीताका ८ सन्देश

व्यर्थमा किन चिन्ता गर्छौ ? कोसँग व्यर्थैमाडराउँछौ ? तिमिलाई कसले मार्न सक्छ र ? आत्मान त पैदा हुन्छ न मर्छ नै ।

जे भयो त्यो राम्रै भयो, जे हुँदैछ त्यो राम्रै हुँदैछ, जेहुनेछ त्यो पनि राम्रै हुनेछ तिमी भूतको पश्चातापनगर । भविष्यको पनि चिन्ता नगर । वर्तमानचलिरहेको छ ।

तिम्रो के गयो र त्यसका लागि तिमी रुन्छौ ? तिमिले के लिएर आएका थियौ जुन तिमिलेगुमायौ ? तिमिले के रचना ग¥यौ जुन नाश भयो ? न त तिमिले केही लिएर आएका थियौै नलाने नै छौ । जे लियौ यहीँबाट लियौ । जे दियौ यहीँ दियौ । जे लियौ उहाँ (भगवान) बाट लियौर जे दियौ उहाँ (भगवान)लाई नै दियौ ।

खालि हात आयौ र खालि हात नै जानेछौ । जे आजतिमिसँग छ हिजो कसैको थियो र भोली अरु कसैकोहुनेछ । तिमि यसलाई आफ्नै सम्झेर मग्न र मख्खभईरहेका छौ । वस् यही प्रशन्नता तिम्रो दुःखको कारणहो ।

परिवर्तन संसारको नियम हो । जसलाई तिमि मृत्युसम्झन्छौं त्यही त जीवन हो । एकैछिनमा तिमिकरोडौंको मालिक हुन्छौ भने अर्को क्षणमा दरिद्रहुनसक्छौ । मेरो, तिम्रो, उसको, ठूलो सानो आफ्नो,अर्काको भन्ने मनबाट निकाल त्यसपछि सबै तिम्रै हो रतिमी सबैका हौ ।

न त यो शरीर तिम्रो हो न तिमि यो शरीरका हौ । यो शरीरअग्नि, जल, वायु, पृथ्वी, आकाशले बनेको हो र यसैमामिल्नेछ । तर आत्मा भने स्थिर छ – त्यसो भए तिमिको हौ ?

तिमि आफूले आफूलाई भगवानप्रति अर्पित गर । यो नै सबैभन्दा उत्तम सहारा हो । जसले योसहाराको बारेमा जान्दछ ऊ भय, चिन्ता र शोकबाट सर्वदा मुक्त हुन्छ ।

तिमि जे जसो गर्छौ सबै भगवानको नाममा अर्पण गर्दै जाऊ यसो गरेमा सँधै जीवन मुक्तीकोआनन्द अनुभव गर्न सक्छौ 

Best and Worst Foods for Healthy Skin

Food. It's the giver of life, the bread to your literal butter. You need it. But just in the same way that certain foods can ruin your figure, some foods will ruin your skin -- and, conversely, adopting ahealthy skin diet can make all the difference in the world.

Skip to see the 9 best and worst foods for healthy skin now.

Turns out it's most likely what's on your plate that dictates how healthy your skin is, how young you look, and whether or not you have acne.

Sure genetics and other lifestyle and environmental factors play a part (ahem, the sun), but you'd be hard-pressed to find any esthetician, nutritionist or dermatologist that wouldn't consider food a major factor in deciding whether you have a clear, youthful-looking complexion.

Basically, whether you like it or not, what you feed your body dictates whether you have healthy skin or "problem" skin, so it's time to watch what you eat. Being food-conscious is officially not just important for helping you fit into your jeans.

There are proven ingredients that clear up even the worst of problem skin and ones that can help prevent your cells from aging prematurely.

To find out which foods do the most good and which wreak havoc on that face of yours, we went to Sinead Norenius, skin care esthetician and founder of the skin care line Beautisol. She gave us the rundown on what to load up on for healthy skin and what to skip. With the right foods, you can stop looking for the fountain of youth in a fancy face cream or cleanser and instead finally start to put the items that will really help in your grocery basket.

Best: Yogurt (राम्रो)

Norenius says that dairy products* contain vitamin A, which "is an important factor when it comes to skin health." As long as you stick to yogurts in non- to low-fat varieties with no added sugars (and you don't go haywire with the consumption), you will be consuming lots of protein and vitamins -- all which help to enhance your immune system and as a result give you clear, vibrant skin.

*Be careful with milk consumption as it has been shown to contribute to acne and clogged pores due to its sugar content and added hormones. Drink it in moderation.

Worst: White bread (खराब) 

Any "high glycemic foods such as pasta, white bread and cakes have recently been linked to an increase in acne according to a recent Australian study," says Norenius, so stick to whole grains. Whole wheat and oats are packed full of antioxidants and have been found to be anti-inflammatory.

Best: Blueberries (राम्रो)

Foods rich in antioxidant properties such as blueberries, which have the most antioxidants per serving compared to other commonly consumed fruits and berries, will have a significant impact on your skin, says Norenius. "Free radicals caused by pollution and UV radiation attack skin cells and cause DNA damage," she says, and these tasty little treats are powerful ammo in the fight against the premature aging process.

Worst: Salt (खराब) 

"Salt causes tissues to swell and may make your face seem puffy and unhealthy," says Norenius. Iodized salt is especially bad in high doses as it has been shown to aggravate acne. Make sure to check all pre-packaged foods for their sodium content before consuming and make sure to rinse all canned vegetables, meats and beans after opening them to reduce the sodium content.

Best: Salmon (राम्रो)

Fish like salmon, which is "rich in omega fatty acids or essential fatty acids, [is] also critical to the overall health of the skin," says Norenius. Omega-3 fatty acids found in salmon are "responsible for healthy cell membranes and the overall health of the various cells in the body. The stronger the walls of the cells, the more water is kept in, thus making skin cells look more vibrant, plumper and overall more youthful," she explains.

Worst: Candy (खराब) 

Candy is loaded with sugar and overeating sugar causes wrinkles and dull skin. How? It damages your collagen and elastin, the super important fibers that keep your skin firm and youthful, causing it to become dry which leads to premature wrinkles and sagging.

Best: Almonds (राम्रो)

Almonds are packed full of vitamin E and are rich in monounsaturated fat, which is a "good" fat known for lowering cholesterol and keeping cell membranes strong and intact, which Norenius says is crucial for keeping skin youthful.

Worst: Alcohol (खराब) 

Alright, so this isn't technically a "food," but you consume it and that's why it made this list. In short, over indulgence of booze can wreak havoc on your skin. It is "extremely dehydrating to cells within the body including your skin cells," says Norenius. It also causes "vasodilatation which can be an aggressor for rosacea," she warns.

Best: Spinach (राम्रो) 

This dark leafy green has beta-carotene, a super-charged antioxidant that helps repair skin cells and slows down skin cancer cells. It helps give skin a youthful glow while preventing aging. It also is full of lutein, potassium, fiber and folate, which also help with DNA repair that restores skin cells damaged by the sun and helps keep them cancer-free.

Shanta Dhenga, Kathmandu

शान्ता ढेङा, काठमाडौं 

For your bones

Calcium (1,000 mg daily): For your bones

दही 

Getting enough calcium is key to keeping your bones healthy and preventing osteoporosis. "As we age our bone mass decreases," explains Zuckerbrot, so you should be at the upper end of your daily calcium requirements (somewhere between 1000 mg and 1500 mg) to lower your risk of osteoporosis," she says. Get your calcium from the usual suspects: milk, low-fat cheese, yogurt and soy-based products. "One cup of plain, low-fat yogurt supplies about 450 mg of calcium -- that's close to half of your daily calcium needs," says Drayer. Cooked greens, like collards, are also high in the vitamin and super tasty.

Bonus tip: If you suffer from PMS, calcium is shown to reduce symptoms by half. Nice.

10 Tips for Better Fitness

10 Tips for Better Fitness

A healthy lifestyle requires good fitness so focus and come up with a good plan. Here are a few tips that you help you plan your fitness regime and reach your fitness goals.

Work out regularly
you need to always make sure you work out properly and that means regular workouts, not long and harsh work outs that never seem to end. However, you should try to increase the time spent working out progressively from 20 minutes to an hour.

Mix them up
Your fitness workout should cover all muscle groups from cardio exercises like aerobic, jogging, stepping, climbing stairs, or rope jumping. Don’t overwork yourself: at the end of the workout you should feel full of energy, not exhausted.

Try the untried
Don’t stick to old exercise routines you already know. Try out new ones. You could end up enjoying them more. For example, the Pilates exercises help you work on your belly in a different way or you could try out Tae-bo or kickboxing instead of aerobics.

Any place will do
Don’t find excuses not to exercise regularly, so find a way to exercise where you are - be it at home, in the park, your hotel room, or at the gym.

Eat well
Just working out without eating a healthy diet and counting your calories won’t really work. So you also need a healthy diet if you want to lose weight. If your net calorie consumption – including those you burn when working out – is higher than your daily requirements, you will gain weight even if you work out.

Ask for help!
Always ask for help from a fitness trainer and if you have a dietician at the gym, talk to them about your diet plan. Having a specialist who supervises, supports, and motivates you helps you stay on track with your fitness or weight loss plan, and avoid making costly mistakes.

Create a healthy ambience
Clean up your fridge and kitchen cabinets. Remove all the prohibited foods and replace them with healthy foods, fruits, vegetables, and yogurts. Stop smoking, or hanging out in places where a lot of people smoke. Don’t drink too much, and don’t sleep too little. Fitness is not just about working out; it’s about living healthy, in a healthy environment.

Seek good company
Talk to people about your problems and those who have faced such fitness problems. Their personal experiences may help you achieve your goals. It’s always important to hang around people who are motivated because they can inspire you to work on achieving those unimaginable fitness goals. Also, remember that positive thinking is contagious!

Get off your butt, keep moving
Take more walks outside, enjoy the scenery and the morning mountains with a friend. For those of you near Tundikhel, walk around with a friend, during sunny days. Jog with a friend in the morning or walk the dog more often. Find time to do work around the house. Always try to add physical activity to your life.

Remember fitness is a step to a healthier
lifestyle!
Schedule a daily fitness routine because a fitness routine and a healthy diet are two essential recipes for a healthier life.