Live A Healthier Life

If you look around, you will find several people these days who spend time online to find diets and ways for weight loss to become healthy. Honestly, I know many people who search for answers for such personal aspects of life on the internet. During conversations with them, I realized that after reading a lot they yet had no clarity about diets and ways all because such people get over-exposed to the information on the internet and later cannot explain to themselves, what information exactly they found. It's nothing surprising because many times this online weight-loss diet knowledge is completely the opposite of each other. When faced with such a situation, the trust and confidence of people touch another low as they feel that weight loss is something that happens rarely. They lose hope and then even preach to others that we should enjoy eating and be happy with our body weight, which is God’s gift, or ‘his way of life’ designed for them.

Although it's a personal choice to maintain weight. But all those who want to lose weight need the right approach and guidance to stay on track. To raise your confidence, let me disclose that the only thing that must be looked for in healthy weight loss is a 'nutritious diet' that comprises vegetables, fruits, whole grains, and fat-free or low-fat dairy products because without it no weight loss can be achieved.  Of course, there is also a lot of proven evidence that documents that a 'nutritious diet' for weight loss works only if we stay consistently on it. Often, the adult in us says something else and the child in us takes us off track in this weight management plan. So, let's talk about a simple guide to make an informed choice by keeping note of some basic facts.  

To start with, limitation needs to be made on everyday salt intake in our meals be it with fruits, vegetables, or healthy nuts. In addition to it, the nutritional value of the diet matters a lot, and this is impacted by the protein sources we have in our daily food plan. For this, if you are taking non-vegetarian foods, you can have your protein share through egg, chicken, fish, or any other type of meat (only a small portion), and for vegetarians, protein sources are beans and legumes, soy, nuts and nut butter, tofu, quinoa, grains, soy milk, spinach, mushrooms. For vegetarians as well as non-vegetarians, one of these protein sources should be taken every day along with every main course. Adding to the problem is a common thing i.e. sweetness, which we all look for after meals. But it means transportation of unhealthy options inside the body while doing weight management as the use of artificial sweeteners after every meal deviate weight loss plans. 

While doing all this, let me tell you that we need not follow one diet plan for the rest of our lives. There is always the need to bring variation in a diet after 2-3 months otherwise it brings medical problems, especially nutritional deficiencies, and metabolism defects in the body. Besides, the reason behind this approach is also to shut doors for short-term weight loss plans. I watched people getting results with extreme dieting and sadly in every case weight came back in less than 3 to 4 months. Extreme dieting is impossible to follow for long and hence, weight gain. The diet that you need to follow should bring healthy results and not the ones that may later invite medical problems. Another trend has been witnessed of taking multivitamins to become healthier without even knowing the need for it. In the present day, it’s an exception to take calcium and Vitamin D supplements as vegetarian and non-vegetarian diets don't fulfill the intake requirements for these nutrients. Otherwise, a healthy diet can supply you with necessary minerals and vitamins that you need to sustain a healthy body. In other words, it's always important to choose something right for yourself.  

Further, while doing a nutritional diet plan, it is equally important to limit your calorie intake by limiting trans fats mostly found in packed foods as well as junk food, a favorite alternative, especially for millennials. To limit calorie intake, people feel that fasting is a path they should take to cut high-calorie intake done in previous meals. But that's basically a myth and something which harms your body again. A few hours of fasting in one day will not help if, on the remaining days, nothing has been done to help the body in a healthier manner because a sustained effort is needed to be made to keep body healthy. To do all this, a long-term commitment is needed to develop eating habits that bring change and a gradual adjustment in the body's metabolism.

A new normal must be created with these basic health lessons which are crucial, and they become a foundation stone to practice a healthy lifestyle.  After all, no diet is a perfect diet until you exercise or do some physical activity as part of this process. It would help to keep body weight away. For this, do some workouts in the gym, running, or even a brisk walk for 45 minutes every day along with your healthy eating routine. Whatever you choose, just choose not to cheat/miss a day. More so, due to a reasonable exception if you miss a day then don't worry as every routine should motivate you enough to follow back and not make you feel guilty. Try to live a healthier life but if you have certain health issues or take medications then check with your doctor always before planning to jump into weight loss plans. Everyone has a goal to remain healthy and it is never too late. But to achieve it, only a few people take steps that bring immense happiness and reduce the anxiety caused by clothes that suddenly feel tight.

Reset Jammu's Security Mechanism

In the last few years, the Kashmir region has witnessed a weakened anti-India ecosystem. This needs to be appreciated. The first major sign of improvement in the situation is that the stone pelting has become a thing of the past. Kashmiris no more pelt stones on Indian security personnel near any site of a gunbattle between militants and security forces. Previously, teenagers in Kashmir were being used by their handlers for carrying out such stone pelting attacks near almost every site of gunbattle. Secondly, in the last four years calls to boycott any elections in J&K have stopped. Although an "era of peace" is yet to be achieved and could be far still the central government is firmly taking steps like declaring ‘Tehreek-e-Hurriyat, J&K (TeH) as an 'Unlawful Association' under UAPA. Moreover, for the first time in the last many decades, the New Year celebrations took place at Srinagar's Lal Chowk on December 31 and people were seen enjoying the Lal Chowk without fear.

The working security machinery in Kashmir has been remarkable and never seen in the past 3 decades. Amid the developing peace in Kashmir and the rising spirit of nationalism across the country, let's not shy away from acknowledging another fact that the Jammu region has been witnessing an upward trend in militant activities since 2019. A process has been set into motion to take the Jammu region back in time. Simply examine the year 2023 which started with a massacre at Dhangri village of Rajouri in which 7 civilians, including children, were killed on January 1. After that, IED recovery was made at Kheora Rajouri, then twin explosions in two different vehicles at Narwal Jammu in which nine civilians were injured. Apart from what all started building in 2019, the year 2023 hinted towards infrastructure ready for maintaining the troublesome situation in Jammu province. It would be too 'liberal' if we forget that the year 2023 ended with the martyrdom of four soldiers in the Poonch district when heavily armed militants attacked an army vehicle at Dera Ki Gali. After this incident, another internal security conflict erupted when three civilians allegedly died in Indian army custody which triggered a massive public outcry.

After the year 2021, these border districts have seen targeted killings of security forces personnel. Despite efforts by security forces, the militants struck again and again in the Poonch and Rajouri belt which surely now is the prime focus of militants. Addressing the year-end press conference in Jammu, DGP R.R. Swain also said that foreign terrorists are still getting some support from “our territory”. This may also point towards the critical challenge slowly but steadily built in the Jammu region in the last few years. A question arises here- Is Rajouri-Poonch going back to the late 90s? Surely no. However, the recurring nature of attacks shows that the intention is purely to revive militancy. With these attacks, anti-India forces intend to dispel the perception that peace has returned in J&K and for that reason, these civilian killings and attacks are significantly done now in the Jammu region.

Another big reason behind this change of tactics is that militants are finding it very difficult to operate in Kashmir so for that reason these anti-national activities have been taken out of the Kashmir valley to maintain the momentum. The government is saying that there is peace in the Jammu region but despite such claims, the reality remains grim as fear now prevails among civilians.  These areas in the past saw a change of demography and with a renewed threat prevailing in the region, this may silently start happening once more. With two elections coming for J&K in 2024 and a hanging hope to see full statehood for Jammu and Kashmir at an "appropriate time", it's the right time to reset Jammu's security mechanism and the government should weigh all the strictest methods to prevent Jammu from becoming another Kashmir 'living in the sense of fear'.

Parties Accept Defeat, Politicians Don't

The results of the last assembly polls in 2023 are out. You know the poll winners of these five states now. Let's ask ourselves a question: we saw winners were celebrated on counting day, what will happen to those who lose? Nothing much, they all will be back in some years/months with a newly designed political plan to celebrate and promise us that this time they will make our communities great! Leaders even if they are repeatedly rejected survive in the party even if the party is not being run as a "family limited company". I say so because if we go through and analyze the past political trends we find that once the official voting is done and results are out, all parties only plunge into introspection to find the reasons for defeat but they never work to bring out new leaders. Why they don't? Because the nominations are done by the parties themselves. The local leader only seeks votes in the party's name and when results aren't positive, the party's credibility too gets challenged.

The demand for new leaders doesn't happen in Indian democracy but this isn't rare in other parts of the world. In Western countries, poll-drubbing means that party leaders should take responsibility for the defeat and must quit their positions within the party and make way for new talent and new ideas. No more election defeats impact the existing political order in India these days. However, if we go two decades back things were very different. After the defeat in 2005 Atal Behari Vajpayee retired from politics and so did LK Advani in 2009. Such retirement or resignations are rare in any political party now. The reason for this change is the growth of a 'high command culture' in the Indian political system. An example is the statement given by Former Punjab Congress leader & now BJP's Punjab chief Sunil Jakhar when he revealed that the appointment of Punjab CM Charanjit Singh Channi was made because the Congress high command wanted to install Channi.  

These days only an attempt is made to gauge the sentiments of local voters and any backbencher can become CM now. If we see it otherwise, voters don't get new choices and the same old faces are allowed to survive in India's politics. Let's talk of BSP chief Mayawati, who has been facing consecutive defeat for almost a decade. Still, she remains the party supremo. Due to this trend, younger and new leaders with newer energies are impossible to find.  An endless rotation of the same ruling elites continues in political parties and because of this many voters prefer not to vote in elections. This approach doesn't make sense as different generations of people have different expectations and constantly making leadership changes will make sense for the voting patterns of the young generation. The supreme leaders in every party are defeat-proof and give shape to non-elected autocracy in political parties. An alternate political emerging force like AAP too has joined this club of politicians. 

Now is the time to introduce and support reducing the 'political lifecycle' of leaders who face defeat and are rejected by the voters. Political parties should demand accountability from every local leader. After an election defeat, every politician should sit out and immediately create space for new leaders to emerge at the forefront to end the repeating of the same ruling elites. In many ways, politics has changed in India since 2014 and some extraordinary shift is needed to bring much younger people into politics to end all partial measures taken after poll results. A vital point to bear in mind to work on this trend will be to understand issues that were "then" and "now" to impact the economic, social, and political interests of younger generations. The political parties need to understand and listen carefully to generational patterns coming in India and break from previous patterns.

Promote Jammu In Bollywood

"Kashmir is that kind of a place, I have been coming here since 1986, my father shot extensively here in Gulmarg and Sonamarg. I've shot in this auditorium in 2016. This place has something magical, it is such a surreal feeling coming to Kashmir, it draws the attention of everyone" said Telugu superstar Ram Charan during the G20 meeting held in Srinagar this year. This statement didn't surprise many because Kashmir has a long history of filmmaking, with Indian producers often shooting several movies up to the 1990s. What happened after the 1990s is known to everyone and the film industry was driven out of the region. 

Since then several attempts have been made to revive the film industry in Jammu - Kashmir which failed because of prevailing violence and also due to no stronger support from the government. In 2021, the Jammu and Kashmir government launched a new film policy designed to attract filmmakers. The idea behind bringing this policy was to provide subsidies and make it easier to get permission to shoot movies in Jammu-Kashmir. It appears that filmmakers are drawn by subsidies offered under the new film policy. Jammu & Kashmir Lieutenant Governor Manoj Sinha few weeks back said that more than 300 films, and shows were shot in Jammu & Kashmir after the launch of the new film policy. No doubt filmmaking has picked up pace in Kashmir and the first multiplex in 23 years also opened in the Srinagar's Shivpora area in 2022. Although the government is creating a vibrant film ecosystem in Kashmir, little shift is needed to promote the Jammu region as a suitable destination for Bollywood for film shooting too. This will provide opportunities for the local artists to showcase their talent on big platforms.

From Shahrukh Khan to Sanjay Dutt to Karan Johar we heard all prominent Indian actors, directors, and film-production houses heading to Kashmir in the last 4 years. It is needed to end the negative perception and narrative about the Jammu region not having potential by highlighting the tourism potential of the region to Bollywood. Little activities continued before this film policy as well. In 2019, the Legislative Assembly (LA) complex in Jammu was used for shooting the web series ‘Maharani’ by renowned filmmaker Subhash Kapoor. For this web series shoot, local artists from the theatre and cultural department were roped in reflecting the massive change that can come if a halfhearted approach for the Jammu region is shunned. Then in 2021, Bollywood actor Shakti Kapoor visited the Mubarak Mandi Complex in Jammu to shoot the Punjabi film “Gangwar 84”. However, the focus should be to get some major movie projects filmed in Jammu after this film policy. Sadly, after the new film policy, most of the production applications approved for feature films, short movies, web series, and advertisements are for the Kashmir region. 

This is a reflection of the other side of the new film policy as around 300 destinations have been opened for film producers and directors to choose from for shooting in Kashmir. Special efforts should be made to make Indian filmmakers flock to places in the Jammu region offering the divine natural beauty of the Shivaliks, Pir Panjal Range, Trikuta Hills, and the low-lying Tawi River basin. Several historical sites like forts, palaces, mountain peaks, scenic beauty, wildlife, and local cultures will ensure the best cinematography and growth of film tourism. Moreover, old temples, lakes, and beautiful gardens can form a natural backdrop for a film shoot in Jammu which is a glowing example of secularism and inter-religious harmony. The border destinations of the Jammu region are rich in tourism potential and these areas are also economically backward so if promoted among filmmakers, employment opportunities can be developed systematically in these border destinations.

It is the appropriate time to disseminate information about the art, culture, history, heritage, livelihood, and glorious traditions of Jammu. A check is also needed to make sure that some people in the administration do not show reluctance to give approvals to initiatives and ideas for the Jammu region on flimsy grounds. Both, J&K and the central government should undertake steps to increase the Bollywood filmmakers' interest in these areas of Jammu as the potential of the entire region is also very attractive and unique. 

Fitness & Women

All women around us grew up playing some kind of sport and enjoyed every minute of it. But once they enter their late twenties or early thirties their love for sports or vigorous physical activity becomes a challenge for them. Till 10 years back, most women had no time to play even those sports that they once enjoyed playing. For some, other reasons behind this reason of not having time were their kids, and physical challenges in the cardiovascular, musculoskeletal, and endocrine systems. However, this thing has started to change in Jammu and suddenly thousands of women are rekindling their love for exercise after years to reach their athletic goals.  Supporting this fitness journey of women are air-conditioned fitness centers which Jammu has seen a sudden surge in the last 5 years. Some fitness centers are giving free trials so that you can try them before choosing to join them. Let me add that it is no longer a fad for urban Jammu women as fitness centers have mushroomed even in the rural areas of Jammu.

Women between the ages of 20s, 40s, 50s and 60s are now participating in physical activities in these fitness centers and are enjoying every minute of it. For these women exercisers, motivation to work in groups while exercising and listening to playlists to suit their mood makes them follow their fitness schedules religiously. "It's in the group that we make a difference", says Parm, who is working out these days in one of the gyms in the Guru Nanak Nagar area of Jammu. " Film music and rock tracks, go easy for this on-gym entertainment because getting up early in the morning to reach the gym initially was difficult for me as I used to feel tired during the day. But now music gives me positivity", she added. More and more women are taking up physical challenges by doing sit-ups, crunches, squats, and bench presses. Truly speaking, these places are not performing any miracles but only play a small part in their life. It's all because of enthusiasm and love to get back in shape which is making them work out at several fitness centers by spending money for fees and imported protein shakes. 

Fitness is no longer men's domain and we can find some young women participating in strength training exercises for the first time who are led by instructors.  Previously, women wanted to go to a women-only fitness center at the starting point of their fitness journey. For most women, an all-women workout space was considered safer than male-dominated fitness ecosystems. Earlier, these fitness centers used to conduct training for men and women in two different sessions. As of now, women aren’t inhibited by the presence of men, so they have started going freely for mixed workout sessions. It was because of conservative families and cultural unacceptability that prevented women from visiting a mixed group to exercise. Besides, privacy was an area of concern that forced women to enroll in women-only gyms. There could be other reasons also but these are the ones I have isolated in my personal experience.  However, women-only fitness spaces are almost gone now. This all has changed—due to the internet and a positive mindset.  Moreover, due to changed health priorities, women now visit unisex gyms. 

Due to growing demand, fitness centers have changed their style of functioning and have begun offering unisex time slots.  Also women-only fitness centers were not very well-equipped and had less equipment due to which no proper guidance was delivered to these aspiring young women who now want to do lots of cardio and weight training, tone up, and lose inches. While going to the gym for the last 15 years, I witnessed this change in Jammu. To understand more about this change I talked with Raj, a fitness center trainer who added, "Nowadays special training methods have been designed specifically for women who want to ensure that their bodies adjust to dynamic change without getting injured. So that such new gym lovers who are very particular and to make them overcome all these limitations easily, very supportive and comfortable environment is provided". He says, "They are ready to spend extra money for getting such specialized packages. Their preference is to appear fit and become healthy. In the past some years this trend has increased rapidly as more and more young women want to achieve their fitness goals". Women in Jammu are muscling in the physical revolution with workouts like strength, cardio, HIIT, and yoga in these fitness centers.  

The message of this new generation of fitness center-going women is clearly to get fit, fast, and stronger. It is not impossible because some women are achieving tremendous results from their consistent workout plans which are simple and without any type of competitive or vigorous physical activity. More so, every woman of different ages needs to exercise very differently. We need to acknowledge the changes that training can create to reach maximum potential. Especially middle-aged and older women have unique training needs in terms of strength as well as conditioning activities. It's always advisable that the internal potential should be used intelligently to reach health goals as power, muscle mass, and flexibility change as we reach our 30s. In addition, the risk of injury increases as tendons and ligaments also change over time. Interestingly, age-related changes are not specific to women only. Even the young male population which doesn't take care of all these factors while exercising suffers injuries. That said, for those who still don't prefer to join fitness centers please note that you can choose a fitness plan as per your needs. Because having a healthy life should never be an option at a time when fitness services are now available with a lot of convenience and flexibility.

IPC Placed In History

August 11, 2023, was the last day of the monsoon session in the parliament. That day, Home Minister Amit Shah again surprised many by introducing three bills to replace the Indian Penal Code, 1860 (IPC), the Indian Evidence Act, 1872, and the Code of Criminal Procedure, 1973 (CrPC). The central government later claimed that the move was done to overhaul India's criminal justice system and to end signs of slavery. The bills to replace the IPC, Indian Evidence Act, and the CrPC are called 'The Bharatiya Nyaya Sanhita 2023 (BNS)',  'The Bharatiya Sakshya Bill 2023', 'The Bharatiya Nagarik Suraksha Sanhita 2023 (BNSS)' respectively.

164-year-old IPC served India for over 75 years. The architect of IPC was Thomas Babington Macaulay. Macaulay arrived in India in 1834 as a law member of the Governor-General's Council. There were 5 other law members but he shouldered the primary responsibility to codify criminal law in the territories under the control of the British in India. The sad reality is that the law Macaulay brought came with many imperfections due to which IPC underwent several amendments. For this reason, let's agree that many of the provisions in the 164-year-old IPC are outdated and till today in many situations don't give clear communication of the legal principle. Putting all this together, a more efficient law is required with the consensus of all stakeholders.

BNS has repealed 22 sections of the IPC and amended 175 out of the IPC’s 511 sections. There are, however, some objections raised after these complex changes were introduced. Voices are being raised that the IPC needs scrutiny, not a new name. To support this members of the Bar Association of Madras, Puducherry, Karnataka, and Kerala have started protests against these reforms. Under BNS, now for acts endangering sovereignty, organized crime, mob lynching, terrorism, and rape by a false promise to marry - the police have been given wide powers of arrest. The sedition provisions in the BNS also has been strengthened and Section 150 reads, “Whoever, purposely or knowingly, by words, either spoken or written, or by signs, or by visible representation, or by electronic communication or by use of financial means, or otherwise, excites or attempts to excite secession or armed rebellion or subversive activities, or encourages feelings of separatist activities or endangers sovereignty or unity and integrity of India; or indulges in or commits any such act shall be punished with imprisonment for life or with imprisonment which may extend to seven years and shall also be liable to fine.”

After all the targeting of these bills, the government has referred the bills to the Standing Committee of Parliament for suggestions and modifications. The BNS is a giant leap towards bringing another law reform. Therefore, it has become a proposal with both advantages and disadvantages. But IPC will be placed in history even though the new laws will give rise to some difficulties too. For instance, the court rulings given under IPC provisions and ongoing trials will be impacted by this change. Moreover, many jurists, advocates, law students, policemen, and others linked with the law fraternity will have to attend refresher courses on the amendments. Above all, an attempt should be made to make BNS desirable after careful consideration so that controversies can be avoided. Hopefully, after the suggestions and modifications, the social and practical impact of BNS will play a proactive role in the administration of criminal justice in India.

Toughest Time Awaits Congress

The no-confidence motion became an event where BJP got a chance to flex its muscles. And with this, the opposition party's attempt to add to the anti-incumbency against the central government also failed. The opposition needs to up its game to match the government's narrative. So let's look beyond the sloganeering and shouting opposition MPs in the parliament because several days of another session were lost to adjournments. The leadership question still troubles the opposition after 9 years of BJP in power. As of now, the Congress is the only alternative against BJP in the country but the road to the revival of the Congress party seems difficult. Apparently, Congress can do that sooner by moving over with older leaders and bringing together the young leadership. This is easier said than done. The new Congress president Mallikarjun Kharge is 80 and has been given the charge of national revival of the party. This raises a question- What's changing in Congress on the national level? The faction-ridden Congress has a big roadblock in the shape of leaders who head several factions and stitching together the threads will be difficult for Kharge who was once seen as a factional leader in Karnataka. 

A few weeks back, the Congress cadre was in Catch- 22 situation after the disqualification of Rahul Gandhi as a Member of Parliament. Now Rahul Gandhi is back in Parliament after Supreme Court's stay on his conviction and the party does not want to miss the opportunity to garner public sympathy for Rahul Gandhi across India. After Bharat Jodo Yatra, Rahul has been successful in shaking off the non-serious image that was plaguing him. And Congress is now projecting the conviction as a sign of Rahul Gandhi’s commitment to issues and priorities that the main opposition party should try to focus on. While Rahul was exploring all legal options for getting relief, the Congress party worked to push for the opposition's unity which took the shape of the Indian National Developmental Inclusive Alliance(INDIA). This new alliance has reduced the Congress party to just a 'partner' because  Congress president Mallikarjun Kharge is elevating other party leadership before its own leaders in the alliance reflecting the changing power balance in national politics. Rahul too is taking a backseat allowing other senior leaders from across the country to take centre stage. 

It's a win-win situation for BJP as the Gandhi family is losing the mark. At the same time, it is easier for BJP to handle opposition parties and stop their acceptance since Congress is not leading the opposition at the national level. It is pertinent to mention here that internal cracks in the Congress party's organization benefit BJP undoubtedly. Congress will have to put in place young leadership that is non-existent and struggling in states like Rajasthan. No one will see Congress with renewed interest unless steps are taken to build Congress party and not just the family. The stabilizing factors like bringing a Dalit leader as its president won't bring results because BJP is a cadre-based party with figures like PM Narendra Modi leading the government. If Rahul Gandhi & Narendra Modi are put on the same page in the run-up to the 2024 general elections, PM Modi will win the war of perception and again become a reason for BJP's victory. Congress is clearly mindful of the hold PM Narendra Modi has built in the last 9 years and people are accepting him more readily. 

The situation for the J&K Congress unit is no different. The local leadership lacks new faces and nothing has been done in the last 10 years to project young leaders in different areas. Old local leaders have again joined hands with 'party hoppers' to defend their interests and silence the young leadership which is struggling to defeat this attitude of local leadership. Congress office bearers make a systematic effort here to keep others out by misguiding the central leadership. The Congress party is not solving the internal problems which are faced by the young leadership in the J&K Congress.  The days ahead are crucial as the toughest stretch of the political journey awaits the Congress party. Before thinking of national revival, Congress has to yield results in Chattisgarh, Rajasthan, Madhya Pradesh, and Mizoram to get a pretty conservative figure of nearly 100 seats in the Lok Sabha next year. It is important to remember that the no-confidence motion sounded the bugle for the upcoming assembly election and its results will reflect the political mood and possibilities of the contest or shrinking space for the opposition.