P: Papaya, Protein Myths, Posture, Pilates, Pranayama, Peace, Prayer


Vitamin C, carotenoids, folate, potassium, papain, fiber

Benefits at a glance

  • Protects against cardiovascular disease
  • Aids digestion
  • Lowers cholesterol
  • Builds immunity levels
  • Prevents colon cancer
Protein Myths

Myth: Vegetarian diets lack protein
Fact: Dietary protein does not have to come only from animal sources. Legumes such s beans, peas and peanuts are an excellent source of protein, especially when combined with grains.

Myth: Proteins are required for energy
Fact: Protein is used as a source of energy only when the diet lacks carbohydrates and fats. The principal role of protein is to build and repair body tissues, including muscles, ligaments and tendons. The brain, muscles, skin, hair and connective tissue are all made up mainly of protein.

Myth: Active adults and athletes need high levels of protein
Fact: An active adult needs 0.8 to 1.0 grams of protein per kilogram of body weight whereas athletes require no more than 1.2 to 1.8 grams per kilogram of body weight. If more protein is consumed than what is required it is stored as fat in the body.

Myth: High protein diets are a great way to lose weight
Fact: Many high-protein diets are high in fat and calories. The body needs adequate protein, not excess. Excess protein is toxic and can result in potassium and calcium depletion, muscle weakness, dehydration and kidney problems.


Posture is second nature to you, a taken-for-granted habit. When your postural habits are good, you can work longer without fatigue because the muscles work more efficiently.

Posture is the position of the parts of your body in relation to each other. It constantly changes depending on the activity; but there is always a correct way of holding and moving the body that is efficient and balanced. And that is smart posture.

  • Slouching makes you look shorter than you are.
  • Good posture can add an inch or two to your height.

 ‘Stand up straight!’, ‘Pull your shoulders back!’--as children, we were constantly reminded of this. It’s amazing how something as simple as good posture can make a difference to our entire personality.

Why should you make an effort to correct your posture?
It can help you look tall, slim and most importantly, confidant.
Who do you think gets noticed first - the person who stands tall and upright or someone who is slouched and looks all curved?

The consequences of a sloppy posture are: a stiff neck, shoulders hunched forward or pulled back, a weak back, restricted breathing, and tightness in the thighs, legs and ankles.

Correct you posture now

  • Stand tall.
  • The knees should be straight but not locked, stomach flat, shoulders and head erect.
  • Walk tall.
  • Walk tall with the feet pointing straight ahead. Look ahead; never down.
  • Sit tall.
  • Sit tall with both feet flat on the floor, the spine should be in a neutral position, and the head erect.
What role does exercise play in improving posture?

Exercise strengthens muscles, while inactivity weakens them. Joint pains and stiffness usually means that the body is not strong and supple.


What is Pilates?

PilatesPilates is the ultimate mind-body exercise for anyone who wants to tone, streamline and realign their body without the bulked-up results of more conventional workout methods. It is a movement system that uses spring-driven machines as well as a series of floor exercises to achieve results.
Pilates today has undergone several adaptations and is vulnerable to interpretation of the practitioner. There are infinite styles and breeds, from rehabilitative pilates to pilates on a ball.

A unique system

Inspired by both eastern and western philosophies, it is a combination of the mental focus and specific breathing of yoga with the physicality of gymnastics to create a new method of physical training.

Though it is similar to yoga, the aim of pilates is not to get into the pose and hold the pose; instead emphasis is on movement itself - the technique used to get in and out of positions.

Core training

Pilates movements are centered around the core. Pilates is often described as “movement flowing out from a strong core”. The “core” is defined as the wide band of mid-section mainly the abs, hips, and back.
Pilates is an excellent method for toning the abs.You’ll be surprised how challenging it is to perform these exercises and how different they are from the traditional ab workouts!


‘Prana’ means life force and ‘anayama’ means control. Together, pranayama means mastering the life force that is within.

Pranayama or breath control is the essence of yoga. It serves as an important bridge between the outward practices of yoga asanas and the inward surrendering yogic practices that lead to calming of the mind.

Breathing is essential to life. In yoga, it is believed that life and breath coexist.
The air that we breathe keeps us alive, feeding our cells, tissues, nerves, glands and organs.

“ Pranayama is to yoga, what the heart is to the human body.”
- B.K. Iyengar

The mind and breath link

We need to breathe slowly and deeply. Quick, shallow breathing results in oxygen starvation, which leads to reduced vitality, premature ageing, a poor immune system and fatigue. No one can live for more than a few minutes without breathing, yet how many of us are even aware of the importance of proper breathing?

Breathing affects the state of the mind. It is a known fact that mental tensions produce restricted breathing.

Slower, deeper breathing not only stimulates the lungs into healthier action, but also has the effect of calming the nerves - the slower the respiration rate, the calmer the state of mind.


Live each present moment completely and the future will take care of itself. Fully enjoy the wonder and beauty of each instant. Practice the presence of peace. The more you do that, the more you will feel the presence of that power in your life.

The peaceful individual remains calm until he wants to work, then he swings into action; and as soon as he is through, he swings back to the center of calmness. Always be calm, like the pendulum that is still, but ready to swing into action whenever necessary.
- Paramahansa Yogananda


Pray with devotion and sincerity. God cannot be bribed by the size of the congregation in a church or by its wealth or by well-planned sermons. He visits only the altars of hearts that are cleansed by devotion and lighted with candles of love.
- Paramahansa Yogananda