Brand New - Hare & Tortoise story

Modified to your benefit

Please read till the end!

The following is a story narrated by the famous Sh G. Narayan, which serves as a lesson for survival in today's context.

A hare and a tortoise live in Ahmedabad. They are good friends and like all good friends sometimes have a dig at each other. One day in a light mood the hare ridiculed the tortoise for his slow pace. The tortoise reacted by challenging the hare for a race between Paldi to Navarangpura.

On the appointed day and time the two assemble at the starting line and start the race. The hare dashes off the start line like a flash. After crossing the midway mark he feels that a short nap would do no harm.

The short nap turned out to be a bit too long. Meanwhile the tortoise crosses the hare and reaches the destination. The hare wakes from the slumber, oblivious of the time, and dashes off towards the finish. To his dismay he finds the tortoise having a nap at the finish line.

The moral of the story is "Slow and steady wins the race."

The story does not end here.....

The hare goes home and soon understands that complacency and overconfidence were the reasons of his defeat. He vows not to repeat the mistake again. He then invites the tortoise for another race. The tortoise agrees to his friend's request. They meet at the appointed day and time at the starting point. The race starts. This time the hare dashes off to the finishing line without taking a break and wins the race comfortably.

The moral of the story is "Fast and steady wins the race".

The story does not end here.....

The tortoise goes home and thinks hard. He was aware that the hare cannot be defeated in speed. He then ponders over his core competence. At last he finds a solution and invites the hare to another race. This time the course is changed. It is from Paldi to Airport. The hare agrees.

At the appointed day and time the two meet at the start line and the race begins. The hare dashes off like a flash. Soon he arrives at the banks of river Sabarmati and is overwhelmed by a sense of dejection as he did not know how to swim. The tortoise comes to the bank looks at the hare with sympathy and coolly gets into the water. He swims to the other side goes to the airport and comes back.

The moral of the story is "Core competence wins the race."

But the story does not end here....

Both the friends decide it was enough of racing against each other. Why not think hard and find a way by which they together could travel from Paldi to airport at the minimum possible time. At the end of a brain storming session they come out with a solution and decide to try out the next morning. At the appointed time they meet at the starting line. The tortoise sits on the back of the hare. The hare dashes off form Paldi to the banks of Sabarmati. There the hare gets on the back of the tortoise and the tortoise swiftly crosses the river. On reaching the other side the tortoise again sits on the back of the hare. The hare runs as fast as he can to the airport. Thus they both reach airport in the fastest possible time.

The moral of the story is "Innovation and team work wins the race"


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And another one?

Live with passion

These simple steps will take you on a path to honoring your uniqueness every day. Use them as a way to see how you are doing. Celebrate what is working, and choose to make adjustments where there is adjustment necessary.

1. Take time for quiet daily. Yes, there is much that needs to get done. Once you maintain a habit of being quiet either to contemplate, pray, meditate you will be amazed how much more efficiently you will perform your tasks, duties and projects.

2. Treat yourself with as much care, if not more, than you treat others. Love and nurture yourself as you love and nurture those around you OR as you would LIKE to nurture those around you. Once you master caring for yourself, caring for others will become effortless and spring from the heart instead of from duty.

3. Accept compliments from others with grace. Never, ever disrespect the person you are complimenting by disregarding or negating their compliment. Instead, accept it as you would a treasure box or a long awaited gift. Be grateful they can see something extra special about you!
4. Spend time investing in and cultivating close friendships. Incorporate friend building activities into your daily routine. Exercise with a friend, share meals together, keep in touch with a brief email or 10 minute daily phone call (and time the call and KEEP the appointment.)

5. Surround yourself with beauty. Honor your home by decorating as a way to express who you are at your core. If you are bold, use bold colors and accessories. Light scented candles, listen to music you love, use soaps that are lathery and smell great. Go for the multi sensory approach.

6. Give joyfully and receive with open arms. Recognize that giving and receiving are on the same continuum and not separate at all! Learning to give completely translates into receiving more than you could ever plan or expect to receive. The results take care of themselves.

7. Become a part of a larger community. This may mean a mastermind group or it may be a circle of friends or a book discussion group. Connect yourself with people who share your interests, goals and vision for the world. Synergy will empower you incredibly when you join in a community where you can equally give and receive on a very regular basis.

8. Mentor someone simply for the pleasure of observing and becoming involved in their growth. Invite someone who does not have the same level as skills as you do along for the ride with you. Listen to their input and see what you can create together. Chances are you will learn a lot from them (and vice versa!) creating both a Win/Win situation as well as learning about your own strengths and weaknesses in the process.

9. Live a purposeful, vision, values, cause oriented life. Recognize and embrace that you are creating your life as a masterful artist each and every day. You can choose each day whether you want to simply let life happen each day or if you want to create it fully. Choose the latter.

10. Love yourself with all your heart, soul, and strength without attachment to what you are achieving in your life today. Be compassionate and understanding while also standing firm in the knowledge that you are both incredibly unique and incredibly capable. When you can master this balance, being attached to your outcomes is not an issue because you will be achieving outcomes beyond your own imagination. You will be so magnetic you will wonder where YOU have been all this time! The answer? You are RIGHT there, ready and waiting to follow these simple principles.

Live with Passion. Start today.

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Attitude

ATTITUDE - when in adversity!

One day a farmer's donkey fell down into a well. The animal cried piteously for hours as the farmer tried to figure out what to do. Finally, he decided the animal was old, and the well needed to be covered up anyway; it just wasn't worth it to retrieve the donkey.

He invited all his neighbors to come over and help him. They all grabbed a shovel and began to shovel dirt into the well. At first, the donkey realized what was happening and cried horribly. Then, to everyone's amazement he quieted down.

A few shovel loads later, the farmer finally looked down the well. He was astonished at what he saw. With each shovel of dirt that hit his back, the donkey was doing something amazing. He would shake it off and take a step up.

As the farmer's neighbors continued to shovel dirt on top of the animal, he would shake it off and take a step up. Pretty soon, everyone was amazed as the donkey stepped up over the edge of the well and happily trotted off!

MORAL:

Life is going to shovel dirt on you, all kinds of dirt. The trick to getting out of the well is to shake it off and take a step up. Each of our troubles is a steppingstone. We can get out of the deepest wells just by not stopping, never giving up! Shake it off and take a step up.

Remember the five simple rules to be happy:

1. Free your heart from hatred - Forgive.

2. Free your mind from worries - Most never happens.

3. Live simply and appreciate what you have.

4. Give more.

5. Expect less from people but more from God.

You have two choices... smile and close this page, Or pass this along to someone else to share the lesson

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Eagle and the Change

The Story of the Eagle - A specie that has lessons for the human kind - giving insight into how one has to prepare for change - as one thing is constant in this world - change

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Spinach - To a healthier life

Spinach

Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available.

Health Benefits

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.

Phytonutrient Flavonoids for Optimal Health

Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. (Many of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

Spinach Carotenoid Combats Prostate CancerA carotenoid found in spinach and other green leafy vegetables fights human prostate cancer two different ways, according to research published in the the Journal of Nutrition. The carotenoid, called neoxanthin, not only induces prostate cancer cells to self-destruct, but is converted in the intestines into additional compounds, called neochromes, which put prostate cancer cells into a state of stasis, thus preventing their replication.

Helping You Bone Up

The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)-is important for maintaining bone health. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired. Spinach is also an excellent source of other bone-building nutrients including calcium and magnesium.

Cardiovascular Protection from Spinach

For atherosclerosis and diabetic heart disease, few foods compare to spinach in their number of helpful nutrients. Spinach is an excellent source of vitamin C and vitamin A, the latter notably through its concentration of beta-carotene. These two nutrients are important antioxidants that work to reduce the amounts of free radicals in the body; vitamin C works as a water-soluble antioxidant and beta-carotene as a fat-soluble one. This water-and-fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke. Getting plenty of vitamin C and beta-carotene can help prevent these complications, and a cup of boiled spinach can provide you with 294.8% of the daily value (DV) for vitamin A along with 29.4% of the DV for vitamin C.

Spinach is also an excellent source of folate. Folate is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high, into other benign molecules. In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. A cup of boiled spinach contains 65.6% of the daily value for folate and 39.1% of the daily value for magnesium. In addition to its hefty supply of cardioprotective vitamins and minerals, a study published in the Journal of Agriculture and Food Chemistry has revealed that spinach Rubisco contains four peptides (protein components) that inhibit angiotensin I-converting enzyme-the same enzyme blocked by ACE inhibitor drugs, which are used to lower blood pressure. When given to laboratory animals bred to be hypertensive, spinach produced a blood pressure lowering effect within two to four hours. How much spinach did the animals have to eat to get this beneficial effect? Just 20 to 30 mg of these powerful spinach peptides for each kilogram (2.2 pounds) of their body weight. In human terms, what this suggests is that an entrée-sized spinach salad for lunch or a serving of steamed spinach as part of the evening meal may have a salutary effect on blood pressure two to four hours later.

Promotes Gastrointestinal Health

The vitamin C and beta-carotene in spinach help to protect the colon cells from the damaging effects of free radicals. And the folate in spinach helps to prevent DNA damage and mutations in colon cells, even when they are exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don't.

Anti-Inflammatory Nutrients

The nutrients in spinach can also help with conditions in which inflammation plays a role. For example, asthma, osteoarthritis, and rheumatoid arthritis are all conditions that involve inflammation. Since beta-carotene and vitamin C have anti-inflammatory properties, they can be helpful for reducing symptoms in some patients. In addition, the magnesium and riboflavin in spinach, two nutrients of which it is an excellent source, may help to reduce the frequency of migraine attacks in people who suffer from them.

A Smarter Brain with SpinachIn animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills.

Vitamin E-rich Leafy Greens Slow Loss of Mental Function

Mental performance normally declines with age, but the results of Chicago Health and Aging Project (CHAP) suggest that eating just 3 servings of green leafy, yellow and cruciferous vegetables each day could slow this decline by 40%, suggests a study in the journal Neurology (.Morris MC, Evans DA, et al.) Compared to people who consumed less than one serving of vegetables a day, people who ate at least 2.8 servings of vegetables a day saw their rate of cognitive decline slow by roughly 40%. This decrease is equivalent to about five years of younger age, said lead author Martha Clare Morris, ScD, with Rush University Medical Center in Chicago.

The prospective cohort study, funded by the National Institute of Aging, used dietary data from 3,718 participants (62% female, 60% African American, average age 74). Mental function was assessed with four different tests: the East Boston Tests of immediate memory and delayed recall, the Mini-Mental State Examination, and the Symbol Digit Modalities Test, taken at the start of the study and then again after 3 and 6 years.

After adjusting the results for potential confounders such as age, sex, race, education, and cardiovascular risk factors, the researchers found that consuming an average of 2.8 vegetable servings each day was associated with a 40% decrease in cognitive decline, compared to those who ate an average of less than one (0.9) serving a day. Of the different types of vegetables, green leafy vegetables had the strongest association, said Dr. Morris.

Surprisingly, no relationship was found between fruit consumption and cognitive decline.
Morris hypothesizes that this may be due to the fact that vegetables, but not fruits, contain high amounts of vitamin E, which helps lower the risk of cognitive decline. Also, vegetables, but not fruits, are typically consumed with a little fat, such as olive oil or salad dressing, which increases the body's ability to absorb vitamin E.

The Rush University researchers plan further research to understand why fruit appears to have little effect and to explore the effects of citrus fruit, specifically, on cognitive decline. Bottomline: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!

Better Eyesight from Spinach

Lutein, a carotenoid protective against eye diseases such as age-related macular degeneration and cataract, is found in green vegetables, especially spinach, as well as kale and broccoli. But egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source whose consumption increases lutein concentrations in the blood many-fold higher than spinach,shows a human study published in the Journal of Nutrition.

Although the mechanism by which egg yolk increases lutein bioavailability is not yet known, it is likely due to the fats (cholesterol and choline) found in egg yolk since lutein, like other carotenoids, is fat-soluble and cannot be absorbed unless fat is also present. To maximally boost your lutein absorption from spinach, we suggest enjoying this vegetable, whether steamed, sautéed or fresh in spinach salad, with a little olive oil and/or a topping of chopped hard-boiled egg to provide your body with some fats to help enhance the bioavailability of this fat-soluble phytonutrient. For a flavorful, quick and easy recipe featuring eggs and spinach, try our Poached Eggs over Spinach and Mushrooms.

Iron for Energy

Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And, if you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron. In one cup of boiled spinach, you'll be provided with 35.7% of the daily value for iron.
So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.

Description

Spinach belongs to the same family (Chenopodiaceae) as chard and beets. It shares a similar taste profile with these two other vegetables-it has the bitterness of beet greens and the slightly salty flavor of chard.

Popeye popularized spinach, but it's too bad he ate it out of a can. Fresh spinach retains the delicacy of texture and jade green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked.

There are three different types of spinach generally available. Savoy has crisp, creased curly leaves that have a springy texture. Smooth-leaf has flat, unwrinkled, spade-shaped leaves, while semi-savoy is similar in texture to savoy but is not as crinkled in appearance. Baby spinach is great for use in salads as it has a sweeter taste, probably owing to its reduced concentration of oxalic acid. Spinacia oleracea is the scientific name of this leafy vegetable.
History

Spinach is thought to have originated in ancient Persia (Iran). Spinach made its way to China in the 7th century when the king of Nepal sent it as a gift to this country. Spinach has a much more recent history in Europe than many other vegetables. It was only brought to that continent in the 11th century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as "the Spanish vegetable" in England.

Spinach was the favorite vegetable of Catherine de Medici, a historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the ways that she especially liked. Since this time, dishes prepared on a bed of spinach are referred to as "a la Florentine."
Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.

How to Select and Store

Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.

Store fresh spinach loosely packed in a plastic bag in the refrigerator crisper where it will keep fresh for about five days. Do not wash it before storing as the moisture will cause it to spoil. Avoid storing cooked spinach as it will not keep very well.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Spinach:

Spinach, whether bunched or prepackaged, should be washed very well since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water (usually two to three times will do the trick). Cut away any overly thick stems to ensure for more even cooking. If you are going to use the spinach in a salad, you can dry it in either a salad spinner or by shaking it in a colander. If you are going to cook it, you do not need to worry about drying it well as the remaining water will serve to help it cook. Spinach is one of the few vegetables we suggest quick boiling (for one minute). That's because boiling will help to reduce the amount of oxalic acids found in spinach, resulting in a sweeter taste.

A Few Quick Serving Ideas:

Add layers of steamed spinach to your next lasagna recipe.

Toss steamed spinach with pressed garlic, fresh lemon juice and olive oil. Sprinkle with a little Parmesan cheese.

Pine nuts are a great addition to cooked spinach.

Spinach salads are a classic easy and delicious meal or side dish.

Safety

Allergic Reactions to Spinach

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It turns out that spinach is one of the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: cow's milk, wheat, soy, shrimp, oranges, eggs, chicken, strawberries, tomato, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.

Some of the most common symptoms for food allergies include eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods.

Spinach and Pesticide Residues

Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2006 report "Shopper's Guide to Pesticides in Produce," spinach is among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of spinach unless it is grown organically.

Spinach and Oxalates

Spinach is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating spinach. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"

Spinach and GoitrogensSpinach contains goitrogens, naturally-occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid spinach for this reason. Cooking may help to inactivate the goitrogenic compounds found in food. However, it is not clear from the research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly how much risk is involved with the consumption of spinach by individuals with pre-existing and untreated thyroid problems. For more on this subject, please see "What are goitrogens and in which foods are they found?"

Spinach and PurinesSpinach contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as spinach. For more on this subject, please see "What are purines and in which foods are they found?"

Nutritional Profile

Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

For an in-depth nutritional profile click here: Spinach.

In-Depth Nutritional ProfileIn addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Spinach is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System ChartThe following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.

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Sri Sudharsanashtakam

In the Hindu religion there are several beliefs with several more slokas and mantras for different purposes written centuries ago.

Many of these works were by saints from South India who were great poets and writers besides being devoted to the supreme Lord.

One of them was Sri Vedanta Desika. To read about Sri Vedanta Desika click here

We know the power of the Wheel in the modern world. In fact, Wheel is considered as one of the most important inventions of the world. With the advent of the wheel other inventions followed that used the wheel. Just look around and see in how may different forms the Wheel or the wheel structure surrounds you.

Interestingly, in Hindu religion, wheel finds a very important place and is worshipped as the Sri Chakra of Lord Vishnu.

Sri Vedanta Desika wrote 8 wonderful slokas in praise of the Sri Chakra, called the Sudarsanashtaka.

To download a PDF version of this sloka for daily recital click here
To download an MP3 version of this sloka for daily hearing and learning click here

I have been searching the net to get the meaning of these slokas as I have been fascinated by the verse and the rhythm of the sloka. I am sharing the same for those who get interested to read the meaning after having read / heard the slokas.

SudharsanAshtakam-The Eight on Sudarsana

Sudarsana-ashtaka is a stotra in eight verses on Sudarsana, the Discus (Cakra-aayuda). He is one of the chief Ever-free Angels who is of great help to Bhagavan in His fight against the Asuras. His greatness is sung by Vedic Texts like Satapatha-Braahmana and adored by Brahma, Rudra and Indra (2). He is endowed with the six qualities (4). He is installed in the idol form in the mystic symbol of a wheel (cakra) with his six spokes and is meditated upon by a six-lettered Mantra (7). In the concluding phala-sruti sloka (8).

Sri Desika declares that even if our mind chariot runs on uneven terrain, we will be protected by this Discus. (Sudarsana)

The one extra-ordinary feature of the entire Stotra is that all the eight slokas are in a very rare meter ‘Dhrithi-e-candas’, by name; there are at least eight addressed to Sudarsana in every sloka praising his all-round power and greatness. The last quarter of all the eight slokas has the same words in the form of a refrain. “Jaya jaya Sri Sudarsana”-Hail, Victory to Sudarsana.
Also furnished below is the Translation of Sri SudharsanAshtakam by Sri V Satakopan Swamin posted few years ago: [Thanks to him for his permission]

Swami Desikan chose the 'dhrithas' chandas as a meter for the 8 verses praising Sudarsana. He chose the 'aupachandasikam' meter for the phala-Sruti sloka. Both these meters hint at the the Vedic roigin of Sudarsana as indicated by Swami Desikan in one or more verses of this Stotram.

Verse 1:

O Sri Sudarsana! All the enemies of your Lord's devotees run away fearing your prowess. All auspicious attributes find their home in you. Those , Who worship you cross the 'shoreless' ocean of Samsara and free themselves from their cycles of births and deaths. The entire Universe is stabilized by your mighty power. You cut asunder all the sins of those who approach you as their refuge. You bless all of your devotees with the knowledge about the righteous conduct prescribed by the Vedas. O Lord Sudarsana of these auspicious attributes! Hail to Thee! Hail to Thee!

Verse 2:

O Sri Sudarsana! You are resplendent as a precious decoration on the hand of Sriman Narayana, who has the universes as His body. Through your grace, Devas are freed from the fear caused by the Asuras. Indra and Brahma always worship you. The Satapatha Brahmana belonging to Sukla Yajur Veda hails your glories and pays its tributes to you. The scholars of this universe seek your help to overcome their contestants . Ahirbudhnya Samhita states that Ahirbudhnya (Siva) worships you and sought the boon to see your beautiful form with His own eyes. O Lord Sudarsana of illustrious attributes! Hail To Thee! Hail to Thee!

Verse 3:

O Lord Sudarsana! You shine like the resplendent assembly of lightnings. The bright tongues of flames surrounding you appear like a cage (home) for you. The forms of Vasudeva, Sankarshana and other vyuha murti-s find their positions around your geometric form (yantra). Even the scholars with sharp intellects stumble, when they try to understand the full extent of your glory. It is a beautiful sight to see the sixteen weapons of yours resting on your hands to serve you. You are dedicated to come to the rescue of those ,who seek your protection . O Sri Sudarsana of such auspicious attributes! Hail to Thee! Hail to Thee!

Verse 4:

O Lord Sudarsana! The Righteous people have firm attachment to your holy feet. The Six Kalyana Gunaas --- Knowledge, Power, Strength, Wealth, Heroism, and effulgence-- find their natural home in You. The Vedas have firmly established Your glory in their many sections. Like your Lord, You have the forms of para and vyuha. You cut asunder the fear caused by the foes of Indra, the foremost among your devotees. You were responsible for the burning down Kashi, the city of Siva to ashes. You stood at the tip of Siva's arrow, when He was engaged in the campaign to destroy Tripuraasura. O Sri Sudarsana Of such Kalyana Gunas! Hail to Thee! Hail to Thee!

Verse 5:

O Lord Sudarsana! You arrest the growth of the evil-minded Asuras and destroy them down to their roots. You are like the resplendent Sun banishing the dark night of Samsara, which bedevil your devotees. You Overcome any and every act of deception practised by the Asuras. You remove every shred of false knowledge that invade the minds of those ,who seek refuge in you. The Devas celebrate Your heroic deeds and experience joy in witnessing Your powerful actions. You revolve and rotate in many ways in your battles against the enemies of Your devotees. May Thou with such auspicious attributes prosper further! Hail to Thee! Hail To Thee!

Verse 6:

O Lord Sudarsana! You give darsana to us with Your dynamic gait of One foot placed forward in movement and the other rapidly following it. Your position in that gait is beautiful to behold. You are surrounded by Your magnificient and fearsome weapons. You are the conqueror of Powerful illusions (mAyA) caused by Asuras. You are not therefore affected by their acts of Mayaa. You are decorated with many beautiful flower garlands that add to your natural beauty. You are firmly bound in the warp of your great compassion for your devotees and bless them , when they worship You through Your Yantra and Mantra. O Sri Sudarsana of such auspicious qualities! Hail to Thee! Hail to Thee!

Verse 7:

O Lord Sudarsana of many prime qualities! The wealth of the righteous is their true knowledge about Your Lord. You Bless them with the unperishable wealth of Moksham, When they seek refuge at Your holy feet. Those who recite Your mantra made up of the six letters (aksharas) gain incomparable wealth. Your devotees (upaasakas) invoke You in Your yantra of six corners formed by two intersecting triangles and worship You at its epicenter. You pervade and reside in all the creations of Your Lord. You have the power to complete all deeds that you decide to undertake. You are thus a satya sankalpa and serve as the divine Kalpaka tree granting all the boons that your devotees request. O Sri Sudarsana! Hail to Thee! Hail to Thee!

Verse 8:

O Lord Sudarsana, the eye of the Universe! You are of the form of the three Vedas. You are of the form of the three fires -- gaarhapatyam, Ahvaneeyam and dakshinAgni -- of the Yagaas. You are of the delectable form of true knowledge! You have the power to accomplish every deed. You have taken the form of the Universe and its contents. You are woorshipped thru the sacrificial rituals of your devotees. In return, You destroy the fears and diseases of those, who worship You from all directions. O Lord Sudarsana of auspicious qualities! Hail to Thee! Hail to Thee!

Verse 9: Pala Sruthi

Dwichatushkamidam Prabhoothasaaram patathaam Venkatanayaka Praneetham Vishamepi Manorata: Pradhaavan na Vihanyeta Rataangadhuryagupta :

Those, who recite this Stotram consisting of 8 verses in praise of Sudarsana composed by Venkatanatha known as Vedanta Desikan comprehend the deep references to the glory of Lord Sudarsana will have the fulfilment of all their wishes.The Boon-granting powers of Lord Sudarsana will make them realize all their wishes by overcoming all obstacles that stand in the way.

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What is leadership?

Essence of Leadership
by Infosys Chief Mentor Mr. Narayana Murthy

A leader is an agent of change, and progress is about change. In the words of Robert F Kennedy, 'Progress is a nice word; but change is its motivator.'

Leadership is about raising the aspirations of followers and enthusing people with a desire to reach for the stars. For instance, Mahatma Gandhi created a vision for independence in India and raised the aspirations of our people.

Leadership is about making people say, 'I will walk on water for you.' It is about creating a worthy dream and helping people achieve it.

Robert Kennedy, summed up leadership best when he said, 'Others see things as they are and wonder why; I see them as they are not and say why not?'

Adversity

A leader has to raise the confidence of followers. He should make them understand that tough times are part of life and that they will come out better at the end of it. He has to sustain their hope, and their energy levels to handle the difficult days.

There is no better example of this than Winston Churchill. His courageous leadership as prime minister for Great Britain successfully led the British people from the brink of defeat during World War II. He raised his people's hopes with the words, 'These are not dark days; these are great days -- the greatest days our country has ever lived.'

Never is strong leadership more needed than in a crisis. In the words of Seneca, the Greek philosopher, 'Fire is the test of gold; adversity, of strong men.'

Values

The leader has to create hope. He has to create a plausible story about a better future for the organisation: everyone should be able to see the rainbow and catch a part of it.
This requires creating trust in people. And to create trust, the leader has to subscribe to a value system: a protocol for behavior that enhances the confidence, commitment and enthusiasm of the people.

Compliance to a value system creates the environment for people to have high aspirations, self esteem, belief in fundamental values, confidence in the future and the enthusiasm necessary to take up apparently difficult tasks. Leaders have to walk the talk and demonstrate their commitment to a value system.

As Mahatma Gandhi said, 'We must become the change we want to see in the world.' Leaders have to prove their belief in sacrifice and hard work. Such behavior will enthuse the employees to make bigger sacrifices. It will help win the team's confidence, help leaders become credible, and help create trust in their ideas.

Enhancing trust

Trust and confidence can only exist where there is a premium on transparency. The leader has to create an environment where each person feels secure enough to be able to disclose his or her mistakes, and resolves to improve.

Investors respect such organisations. Investors understand that the business will have good times and bad times. What they want you to do is to level with them at all times. They want you to disclose bad news on a proactive basis. At Infosys, our philosophy has always been, 'When in doubt, disclose.'

Governance

Good corporate governance is about maximising shareholder value on a sustainable basis while ensuring fairness to all stakeholders: customers, vendor-partners, investors, employees, government and society.

A successful organisation tides over many downturns. The best index of success is its longevity. This is predicated on adhering to the finest levels of corporate governance.

At Infosys, we have consistently adopted transparency and disclosure standards even before law mandated it. In 1995, Infosys suffered losses in the secondary market. Under Indian GAAP (generally accepted accounting principles), we were not required to make this information public. Nevertheless, we published this information in our annual report.

Fearless environment

Transparency about the organisation's operations should be accompanied by an open environment inside the organisation. You have to create an environment where any employee can disagree with you without fear of reprisal.

In such a case, everyone makes suggestions for the common good. In the end everyone will be better off.

On the other hand, at Enron, the CFO was running an empire where people were afraid to speak. In some other cases, the whistle blowers have been harassed and thrown out of the company.

Managerial remuneration

We have gone towards excessive salaries and options for senior management staff. At one company, the CEO's employment contract not only set out the model of the Mercedes the company would buy him, but also promised a monthly first-class air ticket for his mother, along with a cash bonus of $10 million and other benefits.

Not surprisingly, this company has already filed for bankruptcy.

Managerial remuneration should be based on three principles:
Fairness with respect to the compensation of other employees;
Transparency with respect to shareholders and employees;

Accountability with respect to linking compensation with corporate performance.

Thus, the compensation should have a fixed component and a variable component. The variable component should be linked to achieving long-term objectives of the firm. Senior management should swim or sink with the fortunes of the company.

Senior management compensation should be reviewed by the compensation committee of the board, which should consist only of independent directors. Further, this should be approved by the shareholders.

I've been asked, 'How can I ask for limits on senior management compensation when I have made millions myself?' A fair question with a straightforward answer: two systems are at play here. One is that of the promoter, the risk taker and the capital markets; and the other is that of professional management and compensation structures.

One cannot mix these two distinct systems, otherwise entrepreneurship will be stifled, and no new companies will come up, no progress can take place. At the same time, there has to be fairness in compensation: there cannot be huge differences between the top most and the bottom rung of the ladder within an organisation.

PSPD model

A well run organisation embraces and practices a sound Predictability-Sustainability-Profitability-Derisking (we call this the PSPD model at Infosys) model. Indeed, the long-term success of an organisation depends on having a model that scales up profitably.
Further, every organisation must have a good derisking approach that recognises, measures and mitigates risk along every dimension.

Integrity

Strong leadership in adverse times helps win the trust of the stakeholders, making it more likely that they will stand by you in your hour of need. As leaders who dream of growth and progress, integrity is your most wanted attribute.

Lead your teams to fight for the truth and never compromise on your values. I am confident that our corporate leaders, through honest and desirable behaviour, will reap long-term benefits for their stakeholders.

Two mottos

In conclusion, keep in mind two Sanskrit sentences: Sathyannasti Paro Dharma (there is no dharma greater than adherence to truth); and Satyameva jayate (truth alone triumphs). Let these be your motto for good corporate leadership.

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Put it down

Study this small story, hope that makes a BIG change in you.

The professor began his class by holding up a glass with some water in it. He held it up for all to see and asked the students, 'How much do you think this glass weighs?''50gms!' ....

'100gms!' .....'125gms' .....the students answered.

'I really don't know unless I weigh it', said the professor, 'but, my question is: What would happen if I held it up like this for a few minutes?'

'Nothing' the students said.

'Ok what would happen if I held it up like this for an hour?' the professor asked.

'Your arm would begin to ache' said one of the students.

'You're right, now what would happen if I held it for a day?'

'Your arm could go numb, you might have severe muscle stress and paralysis and you will have to go to hospital for sure!' ventured another student and all the students laughed.

'Very good. But during all this, did the weight of the glass change?' asked the professor.

'No'

'Then what caused the arm ache and the muscle stress?'

The students were puzzled.

'Put the glass down!' said one of the students.

'Exactly!' said the professor.

'Life's problems are something like this. Hold it for a few minutes in your head and they seem OK.

Think of them for a long time and they begin to ache. Hold it even longer and they begin to paralyze you. You will not be able to do anything. It's important to think of the challenges (problems) in your life, but it is EVEN MORE IMPORTANT to 'put them down' at the end of every day before you go to sleep. That way, you are not stressed, you wake up everyday fresh and strong and can handle any issue, any challenge that comes your way!

So, as it becomes time for you to leave office today, remember friend, 'PUT THE PROBLEMS DOWN TODAY! '

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Keep that office gossipmonger at bay

EACH ONE of us has come across this person. He uses innuendos, hints and associations to speak bad about other people. We end up having a bad impression of whoever he is talking about. Intelligently, he twists the information and speaks everything indirectly. It is impossible to nail such persons down. Often, these persons become so irritating; our impulse suggests us to meet the boss immediately. Such a behaviour will impact us negatively and the gossipmonger attains more freedom in his business. The only approach towards a solution is to deal effectively with the gossiper.

Such persons are called "poop stirrers" because they are filled with feelings of powerlessness. They need to have information that others may not have to become powerful. If this person is well-known for having information about things going on in the office, people tend to seek him out for the latest tidbit. In this manner, the poop stirrer regains power, but in an illegitimate way.

The common characteristic of gossip mongers is that they are not firm on the information being shared and lack confidence. They bait others with little information. Curious people get hooked and have to hear many illegible so-called facts. Firstly, you can avoid such conversations by expressing your disinclination towards hearing bad things about other people. The target will be changed to a safe person curious to hear such things. You are left alone.

Most of them talk in a vague manner. The advantage of being vague is that it minimises risk. You can insist him to be specific in his account about anyone. When the gossip-monger understands that you do not accept things without proof, you get to hear lesser number of such tidbits.

Interrupt the information flow. If it is quite sure most of your colleagues perceive him in the same way as you do, a collective action can help stop the problem. Neither you nor your colleagues should participate in the information exchange. Everyone should have a neutral attitude towards his comments. The moment he loses his audience, he is sure to divert the topic himself.

Try to divert attention towards his work. If you can find out how good he is at work, you can discuss his strengths and opportunities whenever you meet him. You will be amazed at his interest to ignore gossip and speak about the future.

If such gossipmongers are back on track, a polite reminder can do wonders. Restate the fact that you do not want to engage in that type of discussion and change the subject immediately. You can divert his attention towards something useful to the organisation. His problems of lack of power will fade as you get in regular touch with him.

Gossipmongers are powerless and like little children, they try to explore ways to feel more powerful. The grapevine is dangerous to all the employees and can hinder organisational growth to a great extent

Source: http://www.thehindu.com

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Art of driving competition crazy

The Art of Driving Your Competition CrazyBy Guy Kawasaki

"The purpose of competition is not to beat someone down, but to bring out the best in every player." —Walter Wheeler

One of the signs of a boom — or at least a boomlet — is that companies start wanting to drive their competition crazy. This occurs when "survival" is no longer an issue and optimization or maximization can become a corporate goal. However, the desire to do things to the competition can lead a company astray — or drive it to even greater heights.

Companies go astray when defeating the competition becomes more important than taking care of customers. When companies become obsessed with the pursuit of excellence, by contrast, they often reach new levels of greatness. Here's how to avoid the former and achieve the latter.
Know thyself. Before you can drive your competition crazy, you have to understand what your company stands for. Otherwise, you'll only succeed in driving yourself crazy. For example, Apple stands for cool technology. It will never represent a CIO's safe bet, an "enterprise software company," or service and support. If it decided it wanted to drive Microsoft crazy by sucking up to CIOs, it would drive itself crazy — that is, if it didn't perish trying.

Know thy customer. The second step is to truly understand what your customer wants from you — and, for that matter, what she doesn't want from you. One thing that your customer seldom wants to do is to help you drive your competition crazy. That's in your head, not your customer's. One more thing: A good company listens to what a customer says she wants. A great company anticipates what a customer needs — even before she knows she wants it.

Know thy enemy. The third step is to truly understand your competition. You cannot drive your competition crazy unless you understand their strengths and weaknesses. You should become your competition's customer by buying their products and services. I never truly understood what it was like to be a customer of Microsoft until I bought a Sony Vaio and used Windows. Sure, I had read many comparisons and competitive analyses, but they were nothing compared with hands-on usage.

Focus on the customer. Here's what most people find surprising: The best way to drive your competition crazy is not to do anything to it. Rather, the best way is for you to succeed, because your success, more than any action, will drive your competition crazy. And the way you become successful is not by figuring out what you can do to the competition but for the customer. You succeed at doing things for the customer by using the knowledge that you've gained in the first three steps: understanding what you do, what your customer wants and needs, and what your competition doesn't do. At the intersection of these three factors lies the holy grail of driving your competition crazy. For most companies, the key to driving the competition crazy is out-innovating, out-servicing, or outpricing them.

Turn customers into evangelists. There are few things that drive a competitor more crazy than an unpaid thunder-lizard group of customers who become evangelists for a company. I covered this topic in detail in my blog posting "The Art of Evangelism," but the gist is this: Create a great product or service, put it out there ("let a hundred flowers blossom"), see who falls in love with it, open up your arms to them (they will come running to you), and then take care of them. It's that simple.

Make good by doing good. Doing good has its own, very sufficient rewards, but sometimes you can make good and do good at the same time. For example, if you own a chain of hardware stores, you can help rebuild a community after a natural disaster. You're bound to get a lot of publicity and create bonds with the community — this will drive your competition crazy. And you'll be doing something good!

Turn the competition into allies. One way to get rid of your competition is to drive them out of business. I suppose this might be attractive to you, but a better way is to turn your competition into allies. My favorite author of children's books is Tomie dePaola. My favorite dePaola book is The Knight and the Dragon. This is the story of a knight and a dragon who train to slay each other. They are smashingly unsuccessful at doing battle and eventually decide to go into business together. Using the dragon's firebreathing ability and the knight's salesmanship, they create the K & D Bar-B-Q. For example, if a Home Depot opens up next to your hardware store, let it sell the gas barbecues, and you refill people's propane tanks.

Play with their minds. If you're doing all this positive, good stuff, then it's okay to have some fun with your competition — that is, to intentionally play with their minds. Here are some examples to inspire you:

During the Korean War, the U.S. Army Office of Strategic Services left a supply of condoms for the Communist Chinese to find. The condoms were specially manufactured in an extra-large size. The label on the boxes, however, said, "Made in the USA, Size Medium."
Hannibal once had his soldiers tie bundles of brush to the horns of cattle. At night, his soldiers lit the brushwood on fire, and Hannibal's Roman enemies thought that thousands of soldiers were marching toward them.

A pizza company that was entering the Denver market for the first time ran a promotion offering two pizzas for the price of one if customers brought in the torn-out yellow pages ad of its competition.

A national hardware store chain opened up right next to a longtime community hardware store. After a period of depression and panic, the store owner came up with a very clever ploy. He put up a sign on the front of his store that said, "Main Entrance."

© 2006 Nightingale-Conant Corporation

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Say Well Done when it is well done

Praising a person immediately and whole heartedly when he/she has done a job well is something many people do not do.

Such praises greatly motivate people and makes them strive for even better performances. Whether it is your wife, children, parents or your colleagues at work. It is that pat on the back that they long for.

To this is in right perspective just think how happy and bubbly you felt when someone praised you for anything.

Most of us do not hesitate to criticize others but are very stingy when it comes to complimenting. Simple thank yous and well dones we seem to have forgotten in our dictionary.

Below is a small guide phrase list for your use. Use them liberally, whole heartedly and as much as possible pass your praising in a open forum. You will notice improvement in performance and relationships.

1. I'm proud you're in my team

2. Congratulations on a terrific performance

3. You are/were very helpful. Thank you!

4. You keep improving. Well done

5. Thanks so much for your consistent effort

6. I really admire your perseverance

7. Your mood always lifts the team spirit

8. You are a champion

9. Wow, what an incredible achievement!

10. Great effort. You make us all feel good

11. I have great confidence in you

12. You have grasped the concept well

13. Your service skills are fantastic

14. You are valuable part of this team

15. You have made us feel proud

16. With you in the team we are making a difference

17. You are inspiring and awesome

18. Thanks a lot, you made it and made our day great!!!

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Read Chitralaya Sriram

The Apple

Apple is a great fruit. I personally feel excited when I see an apple. It evokes richness and healthy feeling all at the same time.

There are so many sayings made around apple. "An Apple a day, keeps the doctor away" (My friend joked, "if the doctor is beautiful, keep the apple away!"). You take care of children like the "apple of your eye".

In the real world, we know how neat and exotic products from the company called Apple are!

I came across this wonderful article on Apple and could not stop from sharing it with my blog readers.

Apple

The warm scent and flavor of baking apples is a sure sign that fall is just around the corner. In the Northern Hemisphere apples are in season from late summer to early winter. However, many varieties are available year round because they have been either kept in cold storage or imported from the Southern Hemisphere.

Apples are crisp, white-fleshed fruits with red, yellow or green skin. They range in taste from moderately sweet and refreshing to pleasantly tart depending on the variety. The apple is a member of the rose family, with a compartmentalized core which classifies it as a pome fruit or apple in Latin.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Safety
• Nutritional Profile
• References

Health Benefits

According to the latest research, the old saying, "An apple a day keeps the doctor away," is fact, not just folklore. The nutritional stars in apples—fiber, flavonoids, and fructose—translate into apples' ability to keep us healthy.

Fiber: Apples contain both insoluble and soluble fiber. One medium (5 ounces) unpeeled apple provides over 3 grams of fiber, more than 10% of the daily fiber intake recommended by experts. Even without its peel, a medium apple provides 2.7 grams of fiber.

Apple's two types of fiber pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke. Apple's insoluble fiber works like bran, latching on to LDL cholesterol in the digestive tract and removing it from the body, while apple's soluble fiber pectin reduces the amount of LDL cholesterol produced in the liver. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%!

A study published in the September 8, 2003 edition of the Archives of Internal Medicine confirms that eating high fiber foods, such as apples, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years, during which time 1,843 cases of coronary heart disease (CHD) and 3,762 cases of cardiovascular disease (CVD) were diagnosed. People eating the most fiber, 21 grams per day, had 12% less CHD and 11% less CVD compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.(December 3, 2003)

LDL cholesterol isn't the only harmful compound on apple's removal list. Pectin grabs toxins like the heavy metals lead and mercury, and ushers them out of the body. Both the soluble and insoluble fibers in apples have cancer-protective activity since they relieve constipation and send potentially toxic substances out with the stools.

When it comes to bowel regularity, apple's two types of fiber tackle the job—no matter what it is. Both the insoluble fiber in apples and their soluble fiber pectin help relieve constipation (thus helping to prevent diverticulosis and colon cancer). The insoluble fiber works like roughage, while the pectin, which is found primarily in the skin, acts as a stool softener by drawing water into the stool and increasing stool bulk. On the other hand, because pectin firms up an excessively loose stool, it's also used to treat diarrhea. One well-known over-the-counter diarrhea remedy, Kaopectate ™, actually contains an oxidized form of pectin.

Flavonoids : A type of pigment in apples that helps provide their color, flavonoids have been extensively researched and found to help prevent heart disease. Researchers in Finland followed over 5,000 Finish men and women for over 20 years. Those who ate the most apples and other flavonoid rich foods (such as onions and tea), were found to have a 20% lower risk of heart disease than those who ate the least of these foods.

Apples have been singled out as one of the small number of fruits and vegetables that contributed to the significant reduction in heart disease risk seen in a recent meta-analysis of seven prospective studies. Of the more than 100,000 individuals who participated in these studies, those who diets most frequently included apples, tea, onions, and broccoli—the richest sources of flavonoids—gained a 20% reduction in their risk of heart disease. (October 24, 2003)

Apple skin and onions are the two major food sources of a potent flavonoid called quercitin. If, in addition to eating an apple a day, you add 2 tablespoons of onion and 4 cups of green tea (also rich in flavonoids) to your menu, you, like the men who consumed these foods in another study, may have a 32% lower risk of heart attack than people who consume less of these foods.

Quercitin's benefits derive from its antioxidant activity, especially when it teams up with another antioxidant, vitamin C, also found in apples, to bolster the body's immune defenses. This dynamic antioxidant duo provides another way (in addition to fiber) through which apples protect against cancer and also helps prevent the free radical damage to LDL cholesterol that promotes heart disease.

Fructose: Apples derive almost all of their natural sweetness from fructose, a simple sugar, but one which is broken down slowly, especially when combined with apples' hefty dose of fiber, thus helping to keep blood sugar levels stable.

Prevent Kidney Stones

Want to reduce your risk of calcium oxalate kidney stones? Drink apple juice. A study published in the August 2003 issue of the British Journal of Nutrition found that when women drank � to 1 litre of apple, grapefruit or orange juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones. (October 4, 2003)

Protection against Breast and Colon Cancer

Whole apple extracts—in amounts comparable to human consumption of one, three or six apples a day—were shown to prevent breast cancer in test animals in a study published in the March 2005 issue of the Journal of Agricultural and Food Chemistry.

And apples worked in a dose-dependent manner; the more apples eaten, the more protection.

In a second study, published in the March 2005 issue of Molecular Nutrition and Food Research , a polyphenol-rich extract of an apple juice blend powerfully inhibited the growth of human colon cancer cells in the laboratory.

However, when researchers put together a mixture containing only the bioactive compounds identified in apple juice so far (which included its proanthocyanidins and quercetin), the mixture was ineffective in inhibiting the growth of colon cancer cells.

They concluded that as yet unknown constituents contribute to apples' potent protective qualities. The conclusion we draw at the World's Healthiest Foods is that it is not single nutrients, but their synergy in whole, natural foods that is the source of their effectiveness in promoting health. We definitely agree with the researchers in the first (breast cancer) study, who suggest that because apples are so richly endowed with phytonutrients capable of strong antioxidant and anticancer activities and are so universally enjoyed, eating an apple (or two) a day may be effective (and we'd add easy and inexpensive) way to lessen the incidence of breast (and colon) cancer.

Natural Sun Protection

It's long been known that apple peel contains high concentrations of special antioxidant compounds called phenols that may assist in the prevention of a number of chronic diseases. Now it appears that the phenols in the skin of certain cultivars of apples may provide a hefty dose of UV-B protection, according to a study published in the August 2003 issue of the Journal of Experimental Botany. Researchers evaluated both Granny Smith and Braeburn apples, with Braeburns being the clear winner in terms of their ability to accumulate UV-B protective quercitin glycosides in their sun-exposed skin. Sun-kissed Braeburns were resistant to high doses of UV-B radiation (up to 97kJ m-2). Next time you plan to spend time in the sun yourself, start your day with a Braeburn apple or bring one or two along for lunch and snacks.(October 4, 2003)

New Review Study Provides Even More Reasons to Enjoy Apples

A major review study published in the May 2004 issue of the Nutrition Journal provides dozens of reasons to enjoy an apple every day.

A review study is one that looks at the results of many other studies. This one included an analysis of 85 studies. Apples were found to be most consistently associated with a reduced risk of cancer, heart disease, asthma, and type 2 diabetes when compared to other fruits and vegetables. In addition, eating apples was also associated with increased lung function and increased weight loss.

Here are some of the reasons why:

Apples are a rich and very important source of phytochemicals, including flavonoids and phenols, in the American diet and in Europe. In the United States, 22% of the phenolic compounds consumed from fruits come from apples, making them the largest source of phenols in the American diet.

When compared to other fruits, apples ranked second in total concentration of phenolic compounds, and perhaps more importantly, had the highest portion of free phenols. Since free phenols are not bound to other compounds in the fruit, they may be more available for absorption into the bloodstream.

Apples are also an excellent source of antioxidants, and when compared to many other commonly consumed fruits in the United States, were found to have the second highest level of antioxidant activity. Many of the phytochemicals found in apples, including quercetin, catechin, phloridzin and chlorogenic acid, are strong antioxidants. .

The total antioxidant activity of 100 grams of whole apple (with the peel) was found to be equivalent to the antioxidant effect of about 1500 mg of vitamin C. (However, the amount of vitamin C in 100 g of apples is only about 5.7 mg. Nearly all of the antioxidant activity from apples comes from a variety of other compounds.)

Whole apples, especially their peels, have been found to have a number of powerful antioxidant effects, one of which is to protect VLDL and LDL (bad) cholesterol from oxidation. Yet when quercitin, one of the most important antioxidant flavonoids in apples, was tested by itself in rats, it had no protective effect. And when apple flesh and apple juice were tested, they provided less than a tenth the benefit of whole apple.

Apples' protective effects against free radical damage to cholesterol reach their peak at three hours following apple consumption and drop off after 24 hours, providing yet another good reason to eat a whole fresh apple a day.

In animal studies, apples have also been shown to lower LDL (bad) cholesterol while raising beneficial HDL cholesterol. Not only did the rats in these studies produce less cholesterol, but they also excreted more in their feces when fed apples, pears and peaches—but apples had the greatest cholesterol-lowering effect.

In the most recent studies, investigators found that the combination of apple pectin and apple phenols lowered cholesterol and triglycerides to a much greater extent than either apple pectin or phenols alone. This again suggests a beneficial synergy between the many healthful compounds found in apples and supports eating the whole fruit instead of simply drinking apple juice, eating peel-free applesauce or taking fiber supplements. Apples have also been shown to greatly inhibit the growth of liver and colon cancer cells in several studies. In one study, at a dose of 50 mg/mL, liver cancer cell proliferation was inhibited by 39% by extracts of whole Fuji apple and 57% by whole Red Delicious extracts. In another study in which colon cancer cells were treated with apple extracts, cell proliferation was inhibited 43% at a dose of 50 mg/mL.

Eating an apple a day may also offer significant protection against breast cancer, suggests an animal study published in the March 2005 Journal of Agricultural and Food Chemistry . When mice with breast cancer were fed the human equivalent of 1, 3 or 6 apples a day for 6 months, their tumors shrank by 25%, 25%, and 61%, respectively. Researchers credit apples' strong protective action to the synergistic interactions among the wide variety of potent antioxidant and antiproliferative pytochemicals, including phenolics and flavonoids, they contain.

In several large epidemiological (population) studies conducted in the United Kingdom, Finland and the Netherlands, apple consumption (a minimum of 2 apples per week) was found to be inversely linked with asthma and type 2 diabetes, and positively associated with general lung health. Researchers attribute apples' protective effects in these conditions to apples' high concentration of anti-inflammatory flavonoids, such as quercitin and catechin.

In addition to their beneficial effects against chronic diseases including cancer, cardiovascular disease, asthma and diabetes, apples may also help combat cholera. Recently, crude extracts from immature apples were found to inhibit cholera toxin in a dose dependent manner by up to 98%.

Researchers have found distinct differences in total phenolic and flavonoid content among different apple varieties:

Of the four common varieties used for applesauce (Rome Beauty, Idared, Cortland, and Golden Delicious), Rome Beauty had the highest phenolic content.

Out of 10 varieties commonly consumed in the U.S., Fuji apples had the highest total phenolic and total flavonoid compounds, but Red Delicious apples were also quite high. These apple varieties also tended to have higher antioxidant activity.

Apple phytochemical content is not greatly affected by storage. After 100 days, the amount of phenolic compounds in the skin begins to decrease slightly, but even after 200 hundred days in cold storage, the total amount of these compounds remains close to the level at the time of harvest.

However, processing apples into juice greatly lowers their phytochemical content. Apple juice obtained from Jonagold apples by pulping and straight pressing had only 10% of the antioxidant activity of fresh apples, while juice obtained after pulp enzyming had only 3% of fresh apples' antioxidant activity. The take home message: store apples in the refrigerator and enjoy a sweet, crunchy, whole apple at least 2-3 times each week. (June 30, 2004)

Lower Your Risk of Age-Related Macular Degeneration

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the June 2004 issue of the Archives of Opthamology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

In this study, which involved 77,562 women and 40,866 men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARM, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men.

While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARM, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but apples make it easy to increase your fruit intake. Add diced apple to your morning cereal, or top off a cup of yogurt or green salad with apple slices. Nothing's quicker or easier for an afternoon snack than a cold crisp apple. Paired with some flavorful cheese, apple slices make a great dessert or late night snack.(July 10, 2004)

Description

Apples are a crisp, white-fleshed fruit with a red, yellow or green skin. The apple is actually a member of the rose family, which may seem strange until we remember that roses make rose hips, which are fruits similar to the apple.

Apples have a moderately sweet, refreshing flavor and a tartness that is present to greater or lesser degree depending on the variety. For example, Golden and Red Delicious apples are mild and sweet, while Pippins and Granny Smith apples are notably brisk and tart. Tart apples, which best retain their texture during cooking, are often preferred for cooked desserts like apple pie, while Delicious apples and other sweeter varieties like Braeburn and Fuji apples are usually eaten raw.

History

The apple tree, which originally came from Eastern Europe and southwestern Asia, has spread to most temperate regions of the world. Over the centuries, many hybrids and cultivars have been developed, giving us the 7,000 varieties in the market today.

Apples have long been famous—or infamous, given the pivotal role played by an apple in the biblical story of Adam and Eve. In Norse mythology, apples were given a more positive persona: a magic apple was said to keep people young forever. Apples' most recent appearance in history occurred in the 1800s in the U.S., when Johnny Appleseed—a real person named John Chapman, despite the mythological quality of his tale—walked barefoot across an area of 100,000 square miles, planting apple trees that provided food and a livelihood for generations of settlers.

How to Select and Store

Look for firm fruits with rich coloring. Yellow and green apples with a slight blush are best. Your preference for a sweeter or more tart fruit and whether you plan to enjoy your apples raw or cooked will guide your choice of variety. Just remember that Red and Golden Delicious are among the sweetest apples. Braeburn and Fuji apples are slightly tart, and Gravenstein, Pippin and Granny Smith apples are the most tart, but retain their texture best during cooking.

In the northern hemisphere, apple season begins at the end of summer and lasts until early winter. Apples available at other times have been in cold storage or are imported from the southern hemisphere.

Whole apples are a much better nutritional choice than apple juice. Not only are whole apples richer in dietary fiber, but the current processes of juicing seem to drastically reduce the polyphenolic phytonutrient concentrations originally found in the whole fruit.

How to Enjoy

In addition to being eaten raw, apples are a wonderful addition to a variety of recipes from salads to baked goods. For some of our favorite recipes, click Recipes.

Tips for preparing apples:

Rinse apples under clear running water like you would any fruit. If organic, don't peel unless the recipe you have chosen requires peeled apples.

To prevent browning when slicing apples for a recipe, simply put the slices in a bowl of cold water to which a spoonful of lemon juice has been added.

For use in future recipes, sliced apples freeze well in plastic bags or containers.

A few quick serving ideas:

Add diced apples to fruit or green salads.

Braise a chopped apple with red cabbage.

Looking for an alternative to sweet desserts? Sliced apples (either alone or with other fruits) and cheese are a European favorite.

Try our wonderful Apple Tart in the recipe file.

Safety

Apples and Pesticide Residues

Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Envirionmental Working Group's 2003 report "Shopper's Guide to Pesticides in Produce", apples are among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of apples unless they are grown organically.

If you do purchase non-organic apples, you may want to ask your grocer about the kind of wax used to protect the apple's surface during storage or shipping. Carnauba wax (from the carnauba palm tree), beeswax, and shellac (from the lac beetle) are preferable to petroleum-based waxes, which contain solvent residues or wood resins.

Nutritional Profile

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.

Apples 1.00 each 81.42 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating dietary fiber 3.73 g 14.9 3.3 good vitamin C 7.87 mg 13.1 2.9 good vitamin K 6.90 mcg 8.6 1.9 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Apple

References

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• Consumers Union of United States, Inc. Do you know what you're eating? An analysis of US government data on pesticide residues in foods. Consumers Union of United States, Inc. Edward Groth III, PhD, Project Director, Charles M. Benbrook, PhD, Consultant, Public Service Projects Department, Technical Division. Feb 1999.
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