Avinash YOUGA Ananda

08/12/2025

Sweet potatoes with milk and jaggery: 5 reasons to have it for breakfast

1. Sustained Energy Release (Perfect for Busy Mornings)

Sweet potatoes are rich in complex carbohydrates and fiber, which digest slowly and provide steady energy for hours.
Adding milk (protein + fats) and jaggery (natural sugar) creates a balanced meal that prevents sudden hunger pangs.

2. Rich in Vitamins & Minerals

This combo is loaded with:

Vitamin A (beta-carotene) – supports eye and skin health

Potassium – reduces fatigue and supports heart function

Calcium & B12 (from milk) – strengthens bones and boosts nerve health

Iron (from jaggery) – helps prevent anemia
A nutrient-dense breakfast without being heavy!

3. Great for Digestion

Sweet potatoes contain a soluble fiber called pectin, which promotes smooth digestion and prevents constipation.
Jaggery supports digestive enzymes and helps reduce bloating.
A warm milk combination further soothes the stomach.

4. Helps with Weight Management

This breakfast keeps you full for longer, reducing mid-morning snacking.
Its natural sweetness controls sugar cravings, while the fiber prevents overeating.
A good choice for fat loss, especially when eaten without frying.

5. Excellent for Immunity & Overall Well-being

Sweet potatoes are naturally anti-inflammatory and antioxidant-rich.
Combined with milk (protein + vitamins) and jaggery (minerals), this trio boosts:

Immune strength

Gut health

Recovery after workouts

Overall vitality

How to Prepare (Quick Recipe)

Boil 1 medium sweet potato

Mash it and mix with ½ cup warm milk

Add 1–2 tsp jaggery

Optional: cardamom, a pinch of cinnamon, grated coconut or chopped almonds

08/12/2025

Peanuts or makhana: Which is the healthier snack for weight

🔹 Makhana (Fox Nuts)
Best for weight loss

Why?

Low in calories
1 cup roasted makhana ≈ 70–90 calories

Very low fat

High in fiber → keeps you full longer

Light & easy to digest

Low sodium + gluten-free

Best time: Evening snack, late-night craving, or during fasting.

🔹 Peanuts
Healthy but high-calorie

Why?

1 handful (30g) ≈ 160–180 calories

High in healthy fats and protein

Keeps you full but easy to overeat

Good for muscle-building snacks, not ideal if calorie control is required.

Best time: Mid-morning snack or post-workout when you need energy.

✔️ Which is healthier for weight loss?
➡️ Makhana wins

Because it gives fullness with fewer calories.
Peanuts are nutritious but calorie-dense, so small quantity only.

Best approach

Want faster fat loss → Choose roasted makhana.

Want high-protein snack + energy → Choose peanuts, but limit to 1 handful (30g).

08/12/2025

Why do people put bay leaves under their pillow at night?
For Better Sleep & Relaxation (Traditional Belief)

Bay leaves have a pleasant, calming aroma. In folk practices, people believe this scent helps:

reduce stress

relax the mind

support mild sleep

There is no strong scientific evidence, but the aroma can feel soothing for some.

2. For Protection From Negative Energy (Folklore)

In many cultures, bay leaves are used as:

a symbol of protection

a ward against negative energy or bad dreams

a spiritual shield

People place them under their pillow believing they’ll sleep peacefully.

3. For Manifestation or Wish Fulfilment Rituals

In manifestation rituals, people often:

write wishes, intentions, or goals on a bay leaf

place it under their pillow

keep it there overnight

This is symbolic—bay leaves are considered a plant of clarity and intuition.

4. For Better Dreams or Dream Recall

Some spiritual practitioners believe bay leaves help:

enhance dreams

improve intuition

boost dream recall

Again, these are traditional beliefs, not scientific conclusions.

5. For Luck & Prosperity

In some traditions, bay leaves attract:

good luck

success

financial abundance

People keep them under the pillow, in wallets, or in books for this reason.

✔ Is it scientifically proven?

Not really. Any benefit is mostly:

psychological

aromatherapeutic

cultural or spiritual

But it’s a harmless practice, and many people find comfort in it.

08/12/2025

🔥 What happened — the core story

The fire erupted late Saturday night at Birch by Romeo Lane, a popular nightclub in Arpora, Goa.
Wikipedia
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The Times of India
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Around 100–150 people were reportedly inside when the blaze began.
The Times of India
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Al Jazeera
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A man from Ghaziabad (named in reports as Vinod Kumar) succeeded in pushing his wife out of the club to safety when the fire broke out.
The Times of India
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However — attempting to save his wife’s three sisters (her sisters were present) — he went back inside. Tragically, he and the three sisters (named as Anita Joshi, Saroj Joshi and Kamla Joshi) died in the fire.
The Times of India
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The Indian Express
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The sole surviving family member from that group is the wife (his wife / the sisters’ sibling), identified as Bhavna Joshi, who now must face the heartbreak and trauma alone.
The Indian Express
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The Indian Express
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😔 Human tragedy — family impact

The four deceased — Vinod and the three sisters — were part of one family traveling together for a leisure holiday.
The Times of India
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Hindustan Times
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Their children — after having lost their father and aunts — are reportedly in shock.
The Times of India
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The family has been thrown into grief; they had travelled for a holiday trip that turned into a nightmare.
The Indian Express
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Hindustan Times
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Members of the extended family rushed to Goa when news broke. Their mother (the sisters' mother, presumably elderly and frail) in Delhi/UP has reportedly not yet been fully informed of all the deaths, owing to her frail health.
Hindustan Times
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The Indian Express
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⚠️ Broader tragedy — what we know about the fire, cause, and safety lapses

Overall, 25 people died in the nightclub fire. Most — including many staff — died because they were trapped and suffocated due to smoke, not necessarily from burns.
Wikipedia
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Al Jazeera
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Investigations indicate that the club lacked proper fire-safety measures: only two exit gates, wooden interiors and furniture that helped spread the fire quickly — contributing to the disaster.
India Today
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According to reports, multiple individuals have been arrested in connection with the incident — including club management staff — and an FIR has been filed against the owners for culpable homicide (not amounting to murder).
The Times of India
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India Today
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The tragedy has reignited calls for strict enforcement of safety norms at entertainment venues.
India Today
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🇮🇳 Social reaction, inquest & what’s next

Authorities — including the state government — have ordered a magisterial inquiry to investigate the cause and find accountability for the lapses.
Reuters
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The Times of India
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The incident has triggered widespread outrage and grief across the country — it’s being seen as yet another failure of safety enforcement at public venues.
The Guardian
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India Today
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Families of the victims are seeking answers and justice; many are still awaiting the return of bodies and clarity on next steps.
The Indian Express
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The Times of India
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For the survivors — especially the wife Bhavna and the children — it’s a traumatic loss, especially given the abrupt nature of the tragedy and loss of close family members.

This heartbreaking story underscores how a holiday — meant for joy and relaxation — turned into immense grief in minutes. The sacrifice of Vinod — who saved his wife but lost his life trying to save other family members — has drawn national sorrow and shining a spotlight on the urgent need for fire-safety accountability.

More on this tragedy

06/12/2025

05/12/2025

Fitness expert shares 10 yogic practices for seniors to get rid of stiffness and pain during winter

10 Yogic Practices for Seniors to Reduce Stiffness & Pain in Winter
1. Gentle Neck Rotations (Griva Sanchalan)

Relieves neck stiffness

Improves blood circulation to cervical region

Do slowly: right–left, up–down, and circular movements

2. Shoulder Rolls (Skandha Chakra)

Eases frozen shoulder

Mobilizes shoulder joints

10 rotations clockwise + 10 anti-clockwise

3. Cat–Cow Stretch (Marjariasana)

Excellent for spine flexibility

Reduces back stiffness

Helps warm up the entire back region

(Seniors can perform with hands on chair/table for support)

4. Seated Forward Bend (Seated Paschimottanasana)

Gentle hamstring/hip stretch

Eases lower-back pain

Improves overall spine mobility

(Sit on a cushion if hamstrings are tight)

5. Butterfly Pose (Baddha Konasana — Mild Version)

Mobilizes hips

Reduces stiffness in groin & knees

Helps seniors with prolonged sitting

6. Ankle & Toe Movements (Pada Sanchalan)

Important in winters for blood flow

Reduces foot swelling

Prevents stiffness in Achilles & calves

7. Modified Surya Namaskar (Chair or Wall Support)

Boosts body warmth

Improves joint movement

Great winter warm-up without strain

8. Spinal Twist (Ardha Matsyendrasana — Gentle Version)

Releases back stiffness

Improves digestion (useful in winter sluggishness)

Can be done seated on chair

9. Legs-Up-the-Wall Pose (Viparita Karani)

Relieves tired legs

Reduces swelling

Very calming for seniors

(Hold 5–7 mins or as comfortable)

10. Pranayama for Warmth & Pain Relief
a. Bhastrika (1–2 minutes)

Generates heat in the body

Good in winters

b. Anulom-Vilom (3–5 minutes)

Enhances oxygen flow

Reduces pain perception

c. Bhramari (3–7 rounds)

Relaxes nervous system

Helps with sleep & stress-related muscle tension

Additional Winter Tips for Seniors

Practice yoga indoors to avoid cold stiffness

Use warm clothing & light socks while practicing

Start slow → increase movements gradually

Avoid deep or forceful stretches

Stay hydrated (body dehydrates faster in winter)

05/12/2025

7 Core Exercises That You Should Do To Build Stronger Abs

1. Plank (Standard Forearm Plank)

Muscles: Entire core, deep stabilizers
How to do:
Hold a straight-line position from head to heels, elbows under shoulders.
Time: 30–60 sec × 3
Why it works: Builds endurance in the transverse abdominis — the muscle responsible for a flat, firm waist.

2. Dead Bug

Muscles: Lower abs, deep core
How to do:
Lie on your back, extend opposite arm & leg while keeping the lower back flat.
Reps: 10–12 per side
Why it works: Best exercise for fixing lower-back pain & strengthening the deep core without strain.

3. Hanging Knee Raises

Muscles: Lower abs, hip flexors
How to do:
Hang from a bar, lift knees towards chest slowly.
Reps: 12–15 × 3
Why it works: One of the most effective moves for lower-ab definition.

4. Russian Twists

Muscles: Obliques
How to do:
Sit, lean slightly back, twist torso side to side.
Reps: 20–30 twists
Why it works: Builds rotational strength and trims the waistline.

5. Bicycle Crunches

Muscles: Upper abs + obliques
How to do:
Alternate elbow-to-knee in a slow, controlled motion.
Reps: 15–20 per side
Why it works: Ranked as one of the most effective ab exercises (EMG studies).

6. Mountain Climbers

Muscles: Total core + cardio boost
How to do:
Start in plank and run knees towards chest.
Time: 30–40 sec
Why it works: Burns fat while strengthening lower abs and shoulders.

7. Reverse Crunch

Muscles: Lower abs
How to do:
Lift hips slightly off the mat while pulling knees toward chest.
Reps: 12–15 × 3
Why it works: Targets the lower abs without straining the neck or back.

Bonus: 8–Minute Daily Abs Routine

You can combine the above into a quick daily workout:

Plank – 45 sec

Dead Bug – 12/side

Bicycle Crunch – 20/side

Mountain Climbers – 40 sec

Reverse Crunch – 15

Russian Twist – 30 twists

Plank Hold – 30 sec

Total time: ~8 mins
Frequency: 4–5 days/week for visible results.

05/12/2025

Bengaluru techie su***de: How a dream home and a hostile neighbour turned into a death trap for Whitefield software professional

🔍 What happened — the basic facts

The deceased is Murali Govindaraju, a 45-year-old software professional working in Whitefield (Bengaluru). His home was under construction in Nallurahalli.
The Economic Times
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Moneycontrol
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Murali had bought a 40×60 sq ft plot in 2018 (from a relative of the neighbouring family).
The Economic Times
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The New Indian Express
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Over the years, he faced repeated complaints and alleged harassment from a neighbouring family — identified as Shashi Nambiar (64) and Usha Nambiar (57), along with their son. The Nambiars are accused of demanding ₹20 lakh from him to stop complaining.
The Indian Express
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Moneycontrol
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Along with that, civic authorities — the Greater Bengaluru Authority (GBA) — issued repeated notices against alleged deviations from building plans after complaints filed by the neighbours.
The Economic Times
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The Indian Express
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On the day he died, Murali was supposed to appear before GBA officials. Hours before that hearing, he was found dead — hanging on the second floor of his under-construction house.
The Economic Times
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Moneycontrol
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📄 What the recovered note & allegations say

Police recovered a 10-page death note in which Murali named the Nambiar family and certain civic officials from GBA as responsible for “harassment, torture and relentless pressure.”
The Indian Express
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The Economic Times
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In the note, he specifically mentioned he could not afford the ₹20 lakh extortion demand — calling it beyond his ability to pay.
The Economic Times
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The Indian Express
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His mother later filed a complaint based on the contents of that note.
The Economic Times
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Moneycontrol
+2

Police have arrested Shashi and Usha Nambiar on charges including abetment to su***de and extortion. Their son, named in the note, is reportedly absconding.
The Indian Express
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The Economic Times
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⚠️ Why this case matters — systemic issues, mental health and more

What was supposed to be a “dream home” — built with savings and aspirations — turned into a “death trap,” illustrating how property disputes, civic-bodies’ notices and alleged corruption/extortion can weigh heavily on individuals and families.
The Economic Times
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The Economic Times
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According to police, locals say many homes in the area have faced similar harassment. This suggests the problem may be more widespread than just one family.
The Economic Times
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The case points to alleged misuse of regulatory power — where complaints by neighbours, repeated inspections and notices, perhaps fueled by extortion demands, pile pressure on individuals struggling to comply or resist demands.
The Indian Express
+2
The Economic Times
+2

It also underscores mental-health implications: prolonged harassment, financial demands and civic pressure reportedly drove Murali to take the extreme step. Many are now asking: what mechanisms — legal, social, emotional — exist to protect individuals in such distress?

🔎 What’s next — investigation and public reaction

The police have registered a case under the relevant sections of the new penal code (extortion, abetment to su***de).
Moneycontrol
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The New Indian Express
+2

The accused couple is in judicial custody; their son is being sought.
The Indian Express
+1

The death note, and the details it contains, have triggered outrage among residents and public — including suspicions that regulatory authorities and local “influencers” may be abusing power. Some locals have reportedly come forward alleging similar harassment.
The Economic Times
+2
M

04/12/2025

20 Exercises You Already Do Daily Without Realizing

1. Walking around the house or office

Improves cardiovascular health and boosts metabolism.

2. Climbing stairs

Strengthens legs, glutes, and improves endurance.

3. Sitting down and standing up from a chair

A natural squat pattern that builds leg and core strength.

4. Carrying groceries

A functional weight-lifting movement that works arms, shoulders, and grip strength.

5. Bending to pick things up

A form of deadlift that strengthens the lower back and hamstrings.

6. Reaching overhead to grab items

An overhead stretch that improves shoulder mobility.

7. Cleaning and sweeping

Engages core, arms, and legs like a low-intensity full-body workout.

8. Mopping or wiping floors

A combination of lunges and core rotation.

9. Making the bed

Strengthens upper body and engages core muscles.

10. Gardening or watering plants

Squats, bends, and lifts that improve strength and flexibility.

11. Carrying a child

A steady load exercise that works the back, shoulders, and core.

12. Washing clothes by hand

Upper-body resistance work for arms, shoulders, and wrists.

13. Cooking and standing for long periods

Improves posture and strengthens leg stabilizers.

14. Taking out the garbage

Involves lifting, pulling, and carrying strength.

15. Running to catch a bus or elevator

A natural burst of cardio sprint.

16. Opening tight jars or containers

Improves grip strength and forearm muscles.

17. Folding clothes

Gentle bending and reaching that engages shoulder mobility.

18. Shifting furniture slightly

Activates legs, glutes, arms, and back.

19. Laughing

Yes — it contracts abdominal muscles and boosts lung function.

20. Standing up on toes to reach something

A calf-raise motion that strengthens calf muscles.