Sunday, 1 December 2019

Password's are becoming extinct.



Password, such a common word and thanks to digitization of our world, this has become part of our every minute. So, what is a password and where did it start from, where are we today and what is the future.
I think in future, we would NOT have any passwords… Aah, how is that possible, our life depends on digital devices and access to our digital world and they all need a password, so how would we survive without a password. Well, we shall discuss that a bit later, but first let’s look at what is a password and its history.
password, sometimes called a passcode, is a memorized secret used to confirm the identity of a


user. A very simple process is followed as a protocol; The secret is memorized by a party called the claimant while the party verifying the identity of the claimant is called the verifier. When the claimant successfully demonstrates knowledge of the password to the verifier through an established authentication protocol, the verifier is able to infer the claimant’s identity.
Passwords came into being in olden days, when we did not have means or methods of sending across identities of people, hence a password or passcode was shared, also called “what is the secret word/phrase”. There were objects also, which were used to prove one’s identity like a finger ring, or some other ornament. Another unique method was an object divided into two or more parts and each party possessed one part/piece. To claim their identity, one had to show that part/piece, like piece of a torn currency note or piece of a picture, etc., remember those old movies where smuggling happened by proving one’s identity with a piece of torn currency note.
Fast forward to digital age where a password is generally an arbitrary sequence of characters, which may include letters, digits, or other symbols. If the verifier constrains the password to be numeric, the corresponding secret is then also called a personal identification number (PIN).
Despite its name, a password need not be an actual word; in fact a non-word may be harder to guess, which is a desirable characteristic of passwords. A memorized secret consisting of a sequence of letters or words or other text separated by spaces is sometimes called a passphrase. A passphrase is similar to a password in usage, but the former is generally longer for added security. 
Passwords in military use evolved to include not just a password, but a password and a counter password; for example, in the opening days of the Battle of Normandy, paratroopers of the U.S. 101st Airborne Division used a password flash” which was presented as a challenge and answered with the correct response “thunder”. The challenge and response were changed every three days. American paratroopers also famously used a device known as a "cricket" on D-Day in place of a password system as a temporarily unique method of identification; one metallic click given by the device in lieu of a password was to be met by two clicks in reply. 
Passwords have been used with computers since the earliest days of computing. The Compatible Time-Sharing System (CTSS), an operating system introduced at MIT in 1961, was the first computer system to implement password login. CTSS had a LOGIN command that requested a user password. "After typing PASSWORD, the system turned off the printing mechanism. In modern times, user names and passwords are commonly used by people during a log in process that controls access to protect their computers , mobile phones,  ATMs, etc. A typical computer user has passwords for many purposes: logging into accounts, retrieving e-mail, accessing applications, databases, networks, web sites, and even reading the morning newspaper online.
We generally opt for an easier password because it is easy to remember, also we usually keep one password/passcode for multiple accesses. Well one must remember that easier a password is for the owner to remember generally means it will be easier for a hacker to guess. However, on a flip side, passwords which are difficult to remember may also compromise on the security because (a) users might need to write down or electronically store the password on their mobile phone or on computer, (b) users are more likely to re-use the same password across different accounts. Similarly, the more difficult the password requirements from the verifier, such as "have a mix of uppercase and lowercase letters and digits" or "change it monthly", the greater the degree to which users would reluctantly adhere to the system. There are few who would state that longer passwords provide more security than shorter passwords with a wide variety of characters, this is debatable and am not getting into that.
Few good options of making your passwords which can be relatively difficult to hack are;
·       Abusive words
·       Words of one language written in different language like “NikloYahanSe”
·       Mix up words and letters with special characters like instead of “GREAT”, type “Gr8” or “gRe@t”
·       Random words like “Monday”
·       Combining two or more unrelated words and altering some of the letters to special characters or numbers like “moNGloBot”, which is “Monday Glow Bottle” or “g@rDeN1&5$pr0m0Ti0n”, which is “Garden 15 Promotion” with few special characters
·       Think of a phrase and take the first letter of each word like “qbfjolod” which is “Quick Brown Fox Jumps Over Lazy Old Dog”.
However, asking or hoping one to remember a password consisting of a "mix of uppercase and lowercase characters" is similar to asking or hoping one to remember a sequence of bits. Also asking users to use "both letters and digits" will often lead to easy-to-guess substitutions such as 'E' for '3' and 'I' for '1', substitutions which are well known to hackers. Similarly typing the password one keyboard row higher is a common trick known to hackers. Which leads me to hacking. Well hackers today have become extremely smart and all the above methods of passwords, passcodes, passphrase or PIN, are redundant. A hacker need not know what your password is, they can hack into using the pattern of your keystrokes, so pattern password which quite a few mobile phone companies provide that as an option, is no strong password protection proof. There is even better method now being used, which is cloning of your phone, where what ever you type, it may show masked on your device, but it is unmasked on hacker’s device. 
In short, what ever is your password or passcode, if the device does not have a technology to stop the entry, it will be hacked. What does “Entry” mean here, well it is the door or window which allows the outside world to peek or enter your device. This door and widow is much more bigger and always open in Open Source System Platforms like Android, Linux etc, and challenging in Proprietary Platforms like UNIX, Windows, iOS, etc, unless the manufacturer opens the door for the outside world. Whatever the system, one is using, if you are connected to Internet, then your chances of being hacked will always exist. It is like staying indoors and locking your house will protect you to a larger extend from thieves or accidents, but the moment you step out, whatever protective layer you wear, chances are that you will get impacted.
This leads me to the adage what I started with, in future there would be no passwords. I think, for

now the most safest (still not 100% hacker proof) password is use of Bio-metrics. This

has started to get into mainstream with devices like laptops, mobile phones, entry doors, attendance, etc using iris scan, facial scan, finger scan etc. This is still in bit more than initial stages, and in coming years we would see much more advancements in this sector. Probably we would have chips embedded in our bodies and they would be our passcodes, or there would be dual authentication of bio-scan and voice-scan. In future, I also foresee a more personal scan, which would be our DNA-scan, and this will be a live DNA, that is oxygen and fluids are passing through our DNAs.
All this means that text as password or passcodes will be redundant and scanning will be the only method to verify our identity.
Natural progression: Text to Scan… what’s next? I don’t know.



Sunday, 10 November 2019

Freedom is about Being Responsible



Freedom = Responsibility

We all long for FREEDOM, which signifies power to be self-independent or not being governed by anyone. As a child we are told by our parents, you do what you like when you grow up. To a girl, she’s told you do all that after you get married. In our teens we are told, get good percentage in your Board Exams and then you are free to do what you wish. Haven’t we all heard this at some point in our life…haven’t us as parents too done or said the same?

What are we doing here… we are hanging that carrot to “do what you wish to” after you achieve a
certain criteria, and when one achieves, they start believing that now they have the license to do what they wish to cause that's what was communicated to them/ were tutored to and so that freedom is like breaking the chains of captivity. Just a small detour before I come back. So we agree that we (read parents or teachers or mentors), one way or the other, were clipping or restricting the other from being or doing what they wanted to and which you did believe is not bad or not wrong but it did not fit into your “agreed notions of life”, hence believed and made your child believe that they are in captivity….think about it.

We all know, to gain or achieve something/anything, one has to work or strive for (no free lunches). The lust for that freedom just envelops us emotionally to such a great extent that we, many-a-times can’t figure out the difference between right vs. wrong, because the lure to this freedom becomes so strong that we start believing into, once achieved, we are the ‘Queen/King’ and can do what we wish to. That's where the value of Freedom starts its southward journey.

Let’s look at the macro world. Our forefathers fought for our country’s freedom with a vision of a better tomorrow for us. Their only purpose was Purna Swaraj or Complete Freedom and yes, we did achieve it after paying a HUGE price… price which we all are still paying. But that's not what I want to talk here today. We achieved this freedom where we can call our country as our country. But, typical human nature, we forget quickly how this freedom came to us, we forget the struggles, hardships and sacrifices which we can’t even account for. Today, this free country is being taken for granted and whoever has the might, which in other words is power, whether this power is of muscular strength or political or money or powers bestowed upon by government office, is being misused. This power of freedom has led to make these people believe that they are the rulers, or worst, God themselves and can do what they wish to. Okay am not going into details of misuse of this power and make this a political write up, but more on small and everyday actions, and let me just take one example, Road. Besides the conditions of our roads, again a topic we not discussing today, people think it is their private property and would park their vehicle (big or small, two wheeler to multi-wheeler) wherever they apply brakes, regardless or should I say immune to what traffic disruption they are causing. Even if they not causing any traffic snarls, is it right to do so?

Footpaths or pedestrians, last I knew that the concept of footpaths was for pedestrian walking, but just like our once iconic and famous milestones and fire hydrants, they too are fast disappearing, first by encroachments of slums then extension of shops and now finally the municipalities don't think them necessary. So coming back to roads, just because there is no cop at the signal, are we allowed to break/jump the signal, are we kids in school who need a teacher to be disciplined. Secondly, why don’t the traffic cops stay at the signal to prevent the crime from happening. Why do they hide themselves few meters away from the signal and wait for the vehicle to jump the signal and then catch them? Prevent the crime from happening. What is the point of catching them after a traffic chaos or accident happened where people got injured? Isn’t this preventable, then why don't they? So, stop this money raking in the pretext of controlling unruly riders and drivers. 

The other are the lanes and tracks on roads, one we don't follow or know the meaning of these lanes (solid and broken lines) and tracks (white and yellow)… surprise surprise, I have come across cops who themselves are not clear with the definition of these lanes and tracks. Did you know that there is a calculated logic/science involved in these lanes and tracks in terms of their length and width of lanes and tracks and where which should b?. Okay so there is an even worst case now-a-days, well there are just no lanes or tracks left at so many places in cities… so that means its free for all or left to an individual to make their own judgement.
Hmm, what happens when we see murphy’s law playing on us; when traffic on our side is moving at snail pace while opposite side is rabbit running, no wild guesses here, we do what we do when we stand in ticket or bill payment lines, we just jump on the opposite side (we all are dare-devils) and start driving/riding in opposite direction and mind you, dare anyone, forget stop us, they can’t even stare or correct us… For God’s sake it's a free country, I am allowed to do what I wish to.

Lo behold, we do have ‘zebra-crossings’ too… what’s that… I remember them as a kid, oh ya there is that ‘Stop’ line too before the zebra-crossing. Oops did I just commit a sin by mentioning these two. Does anyone remember them and know what they mean…naah, cause when I try reasoning with drivers and riders about these two, either I get dirty looks or question mark on their faces or just plain few abusive words or worst, am pointed towards the cop who is too eager to jump the signal himself.

So why all this, just because we are a free country and this freedom has been given to us by our forefathers and we have done zilch to achieve or earn it.

Freedom… Freedom comes with a price, yes it does, but it also comes with a RESPONSIBILITY, because freedom is power and power is dangerous, if not used properly. Just like technology, if not tamed and kept under control, then humans become slaves to technology.

Am just to touching upon few, My City/Country is my…;
1. The illegal hoardings to beautify our cities...my city/country is my big private room; I am free to put up posters just anywhere.
2. The processions in the name of just anything and take on the streets blocking just everything and trying to prove mightier than other. Worst, the municipality gives permission and they get police protection too...my city/country is my private garden, I am free to march just anywhere.
3. Spitting just anything from their mouth, if nothing then just plain saliva will also do... my city/country is my big spittoon, I am free to spit just anywhere.
4. Garbage...my city/country is my big garbage bin; I am free to litter just anywhere.

In the end, I just want to say… we got this freedom after centuries of fights and sacrifices, let’s use our freedom responsibly.

Friday, 1 November 2019

Why Sex is a full-stop for golden-age people?

SEX 😳

Yeah that word definitely catches maximum attention, and now that I have of yours, let me in this blog post talk about bit of a controversial and bit of a taboo topic.

Is Sex important?
Is Sex the only thing in a relationship
Does Sex help improve ones relationship
How satisfying is Sex
Etc Etc Etc.

Well, no am not gonna discuss about any of these here... am no Sex guru.

Let me change course a bit and talk about our parents and grandparents, I call them golden-age
people... people who lost their life-partner, are amongst us and are being made to live as a dependent, debarred from wishes of their own, all in the name of retired life. But in fact they are being made to live a life, which their children and grandchildren want them to lead...why? Why this sudden change, just because now these golden-era people are no longer the earning members or they are not upbeat with so-called changing times and technological advancements? Rubbish (sic).


I say that life begins yet again after 60 or 65 and they should have all the right to live life king/queen size. 

So what if their life-partner could not fulfill their promise and left early. Life is to be lived and if one partner left, then go ahead and find another. And hell no it is nothing to do with love lost for your life-partner, or how can I at this age, or about Sex...well yes it can definitely be for sex too and why not. Till there is breath and body is alive, your pituitary glands working, why suppress that emotion and feeling. I say go ahead and find a new partner who can be your partner for the rest of your life in the form of a spouse or just a live-in companion.

Golden years are more important to have your partner for multiple reasons and why should anyone shy away from living their life. 

You lived your carefree life when you were younger. And as we speak, your children / grandchildren too are defying the laws of society in some way or other. If society allows younger generation to remarry, then why stop for golden-era people.

And who is going to remember and for how long, and how does that affect you by what the other person (family, friends or society) thinks of this equation... I say to hell with it. Just go ahead and enjoy your life, cause this is your life and its just you who will decide what you wish to do or how you wish to lead your life.

Our golden-era people, who are otherwise considered by many as burden (not for all) on younger
generation and are expected to lead a non-entertaining life, taking care of grandchildren, expected to instill values (but not accepted by their own children, calling them old-age value system while the world has changed and they don't know), pray and go on pilgrimages, keep an eye on safeguarding the house etc. Why? Why should they be tied down with these old time thinking.

When silver-haired people are running global countries, then why cant they lead a life of today.

To all our Silver-Haired | Golden Era People... go ahead live your life...stop worrying about others... find a companion...stay with them...travel the world....and yes have sex too with them.


Have Life...Will Live.

Thursday, 17 October 2019

Make Nature Our Friend



Our water reservoirs are running dry and residents are unable to access the water they need. Portable or drinking water is becoming scarce by the day. One of the big and important reason is that we are not sensitive towards conserving the water that we get. Just look around and we will see how insensitive we are when it comes to water. Our memories about scarcity of water are the shortest. We cry when there is no water but forget immediately once we get. Have we not:
  • Left half drunk water in our glasses, specially at restaurants
  • Seen pipe leakages, specially at construction sites
  • Leaking water tankers
  • Leaking taps or taps not closed properly
  • Full opening of taps when the same work can be done with slower force of water
  • Keeping taps open while brushing of teeth or shaving

and many other such examples of us being extremely insensitive.

Counter argument, promoting water conservation, watershed development, rain water harvesting, tree planting and all the other fancy terms, which we have been listening and also actioning to preserve and conserve our environment and water. Many corporate houses, big and small are taking these up as CSR activities and trying to promote / save the environment.

Every year, many Indian states face drought situations, even when we have good rainfall,
why? We all have read about the ground water levels of 21 Indian states will run dry by next year. One of the report states that about two hundred thousand (Two Lakhs) Indians die every year because they don’t have a safe water supply, and as many as 600 million people face “high to extreme” water stress. Federal government’s think tank NITI Aayog’s initiative where one of their agenda is to conserve our environment and are helping corporates or associations with these conservation activities.

Yes, it is good that corporates and individuals are being sensitive towards our environment and trying to do their bit and Government is trying to help promote these initiatives. But I have few questions:
  • Why is this NOT our Government’s job too. I don’t come across where the government has taken up the initiative like planting of trees or rain water harvesting. Wouldn’t that be on a much larger scale and more cost effective and definitely much more effective.
  • Why does government, in the name of development, allow or give permission to cutting of trees and plants and deforestations.
  • Why is government not putting a law in place and be strict in implementing that if, for whatever reason, a tree is cut, at least two trees need to be planted and that too in the closest vicinity possible of the cut tree.
  • Why is the government hell bend on constructing concrete roads (with pathetic raw materials), which prevents water from seeping in the ground, further depleting the ground water levels? Why can’t these roads be porous or why can’t they dig deep holes in these concrete roads for the same water to flow in the ground, hence conserving water and increasing the ground water levels.

I am not against what people or corporations or associations are doing to preserve our nature or trying to bring balance in our nature again. But this has to be a combined effort of people and government. Also, very important is that civilians too need to be sensitive towards these efforts being put in. If one cannot contribute, they should at least not cause damage to our environment.

I believe we need to start from grass-root levels by educating our children. When I say ‘our
children’, I don’t mean just our biological children, but all children, related as well as non-related. And this education is not theory, which is being taught by reading books, but practical’s. At schools and at home, there must be dedicated time every day or alternate day just like in school we have Games Period, there needs to be a period for children to be with nature… befriend nature. Similarly, a habit must be inculcated amongst all adults to maintain healthy nature habits, like maintaining personal gardens, or common gardens, helping befriending city animals, preserving and optimal usage of water, etc.



It is time for us adults to re-live our childhood, where we spent maximum time with nature and became stronger physically, emotionally and internal immunity. Let us practice and teach our younger generation that nature and mother earth have remedies for lots of illness and wounds. We need to embrace them, just like how we did when as children. We played in mud, climbed trees, ate fruits directly from trees, got injured but did not stop playing because we applied mud or leaf to cover that bruise or to stop that bleeding or max we just washed with plain water and continued to play. There are so many such things, which we did but have stopped our children from doing the same. No, this article is not to open up a debate on whether that was right or wrong, but it is about befriending nature. If nature becomes our friend, then we as their friends, would protect them from all those who would try to harm them, and obviously we ourselves would not do anything to harm this friend of ours.

Let us start with this small contribution towards our nature and it is the simplest of all… make nature our friend.



Wednesday, 9 October 2019

What to Eat Before Workout and After Workout





Food for Workout: Gain Good Muscle, Lose Bad Bulge

Workouts, fitness, living healthy are topics of my passion along with technology and I live by them.

I regularly workout in the gym, but neither my weight seems to decrease nor am I gaining muscles in proportion to my workout. What am I doing wrong? What should I eat?”

What should I eat, this topic keeps cropping up and what people ask me about quite frequently is
what should one eat if they have been regularly working out in the Gym. This is in continuation to the many studies, which state percentages for a healthy and strong muscular body, one needs proper diet and sleep, which contribute about 65%-75% and intense workout adds just 35%-25%.  Other mistake, which these Gym goers make, is the misconception of stuffing themselves with heavy proteins and leaving out the other two very important macronutrients, Carbohydrates and Fats.

Post reading my blogpost on Balanced Diet - Part 2, where I briefly touched upon this topic, many came back asking for more details on Pre and Post Workout Foods. So, let me share my views on this.
I repeat again that this is a generalist suggestion and needs to be customised for each individual and secondly, I am no certified expert on this subject, but have proven results of my suggested diet plans.

Pre-Workout Diet:
What Should One Eat Before an Intense Workout for Weight Loss, that is to lose excess fat, which is lose inches and gain muscle mass.
I am a firm believer and follower of all three macronutrients, but the quantity of intake varies from person to person and type of workout one is planning for that day. On general terms, I suggest before undertaking weight training, carbohydrates will help increase your strength to endure rigorous exercises and help you perform better and also assist in effective weight loss, burn fat and muscle gain. This is because Carbohydrates helps you with the necessary energy, which we call as stamina, required before a strenuous weight-training workout.

Healthy diet and exercise routine work together to produce effective gain in stamina, muscle strength
and weight loss results. This is because our body withstands tiring workout sessions at the gym and uses up loads of energy, which needs to be replenished by these macronutrients and help regain lost energy. A wholesome diet plan, which I recommend is basis the physical activities you wish to indulge in. If you are into an intense fitness or weight-training regime, it is more important to be careful with your type of food intake. A healthy diet boosts your weight loss goal while a not-so-healthy diet may affect it adversely. While working on your diet plan, it is important to know what you eat before you exercise that will prepare your body for the upcoming burnout at the gym.

Important point to note here is that you need to identify and eat carbohydrate-rich foods that are low in fat and low or moderate in protein. Please make sure you have enough muscle glycogen as fuel for your physical activity. The Fat rich Carbohydrates have an adverse effect, like make you feel lethargic, heavy and in general low on energy. Muscles would feel tired and this would lead to increase in heart rate while trying to do intense workouts.

Few tips I can recommend here; eat your carbohydrate-rich meal along with lesser percentage of Proteins, at least 60-90 minutes before you start exercising. You may consume the following carbohydrate-dense foods that are ideal for a pre-workout meal but in moderate quantity:
  • Banana
  • Boiled Potatoes
  • Sweet Potatoes
  • Quinoa
  • Roti - Ragi, Jowar, Wheat
  • Low-fat granola bars
  • Fig bars
  • Peanut butter sandwich (Toast)
  • Yogurt
  • Pasta
  • Milk
  • Cheese
  • Cottage Cheese
  • Salads
  • Dalia (Cracked Wheat)


For the morning workout regime, I advise not to start off on an empty stomach as you are already fasting the whole night before. Many feel that exercising on an empty stomach may burn fat, that’s just an temporary feeling, but very harmful in the long run, because muscles, which needs fuel, is starved, leading to fatigue in muscles, and development of Lactic Acid in your muscle joints and cramps, which further leads you not being able to exercise at your full performance.

I suggest following food items before exercising early in the morning, but in less quantity and about an hour before you hit the gym.
  • Eggs - Boiled or Half Boiled sprinkled with salt and pepper
  • Cereal and milk
  • Peanut butter sandwich (Toast)
  • Banana or any other Fruit with high carb content
  • Paratha (less oily)
  • Boiled Potato
  • Poha
  • Idli
  • Dalia (Cracked Wheat)


Another very important thing to remember is to keep your body hydrated with lots of water.


Post-Workout Diet:
What You Should Eat After an Intense Workout.

Post intense workout, is a very important phase when our muscles have worked and our body has helped in supplying the essential fuels to these muscles. We now need to replenish with the right type of essential nutrients and this would again vary for each person. In reference to above regime of weight lose, muscle gain i.e. burning of visceral fat & subcutaneous fat and gaining of muscle mass. First and foremost, rest by sitting, stabilizing your resting heart rate, allow muscles to cool down and then please do proper stretching of the whole body and not just the muscle part you have worked out. This will help release of lactic acid, which gets developed in the muscles when we work out. Also stretching of muscles and joints helps release tension in muscles, specially the joints, helping reduce soreness and muscle fatigue, which sets in after about 15 hours of workout. Please hydrate yourself by sipping (not gulping) water constantly.

Now this is the time when you need to reduce the Carbohydrate intake and increase your Proteins, but what I recommend is post workout and cool down, have one or two Bananas or boiled Potato or Sweet Potato, it helps regain your stamina and before you take proteins, because absorption and breakdown (digestion) of proteins takes longer time and before that we need to supply our muscles with necessary energy. Proteins will essentially help in repairing the muscles and fibers.

Post shower, when your body temperature has been regulated to normal along with your heart rate, I recommend indulging in light proteins like;
  • Soy - Soy Milk or Boiled Soy Beans or Soy Nuggets
  • Milk
  • Yogurt
  • Sweet Potato
  • Peanuts (unsalted) & Gram (Chana)
  • Fruits like Cheeku (Mud apple), Avocado, Berries
  • Eggs
  • Dates & Nuts like Almonds, Peanuts, Macadamias, Hazelnuts, Pecans & Cashew nut, Fig, and Apricots.


After about 45 min, one can have a proper meal, which should have more of proteins compared to other macronutrients. The ratio that I suggest is 3:2:1 of Proteins : Fat : Carbohydrates. Now when I say Fat, I refer to Healthy or Good Fats; the Monounsaturated Fats and Polyunsaturated Fats and Omega-3s like Cheese, Pure Ghee, Dark Chocolates, Oily Fish, Olive Oil, Sunflower Oil, etc. These fats help in providing energy, absorbing of Vitamins, which helps in protection and proper functioning of our brain, heart and elasticity of skin besides glowing.

Ideal foods post work out that I can recommend are:
  • Chicken
  • Cheese
  • Eggs
  • Fish like Salmon, Tuna
  • Cottage Cheese
  • Milk with cream
  • Roti
  • Paratha
  • Vegetables
  • Quinoa
  • Soup
  • Yogurt
  • Lentils and Daals



Please note that along with these macronutrients, one should also have an adequate amount of all Vitamins for healthy being. Vitamins play a vital role in muscle repair, development, and proper functioning of joints, ligaments etc.

Please keep yourself hydrated by drinking lots of water.

Before I conclude, I wish to share that one of the important ingredients to burn our food and provide energy is Oxygen. Unfortunately, as we grow older, we start to breath not just wrong but also inadequately. Example, to avoid our stomach from protruding out, we don’t breathe from our diaphragm and instead from our chest. Add to this damage, we don’t inhale to our lungs full capacity, which means we are inhaling less oxygen, leading to providing inadequate fuel to our body to burn the food we ingested. This leads to slowing our digestion process and food staying longer in our body... one of the reasons of gaining weight and inches.

In the end I shall say; Eat Healthy, Workout Regularly, Drink more Water and Breathe Slowly & to Lung Capacity.

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