Resolution No 4

Resolution No. 4

In continuation of our Twelve resolutions today we will share Resolution No. 4.

                    I will have Curd daily and a glass of milk before sleeping at night.

This resolution is divided into two parts.

                                                                                      Part I – Having Curd Daily

Curd isn’t just a delectable food, it is also nutritious, and consuming it regularly may boost several aspects of your health. Also known as ‘Dahi’ in the Hindi language or yogurt, it is made by boiling milk and cooling it to 30 to 40 degrees Celsius and adding a spoonful of curd. Yogurt is a popular fermented dairy food consumed widely across the world for hundreds of years. Curd has been found to boost our health in a surprising number of ways, from reducing the risk of heart disease and osteoporosis to aiding in weight management.

Unlike its more glamorous dairy cousins – cheese, ice-cream, and flavored yogurt – curd has been a staple of most Indian diets and hence, much ignored. Curd has a number of health and nutritional benefits, and eating curd every day helps your system stay cool, improves your digestive system, and helps get rid of stomach problems.

If you have a cold or cough, you can still have curd if it is not sour. Do not refrigerate curd in that case, it tastes pretty decent even if it is at room temperature.

Click here for Here’s why you should make a bowl of curd a part of your everyday diet
  1. It boosts your digestion system and works best for stomach upsets, indigestion, bloating, etc.
  2. High in calcium and protein, beneficial for those who are lactose intolerant and can’t take in milk.
  3. The best cure for a hangover – Drink responsibly, but if you have side-effects occasionally, curd could be a big help.
  4. It works as an energy booster. It also hydrates your body and works as an antioxidant.
  5. Great for hair and skin – You can apply it directly, but consuming a cup a day shows results too.
  6. The best form of fat – curd has the same nutritional value as milk.
  7. Stress buster and mood lifter – Curd is a great mood lifter. Flavored yogurt especially helps deal with lows.
  8. Increases immunity and defense mechanisms of the body.
  9. Improves the absorption of vitamins and minerals from other foods in your body.
  10. Best comfort food for all seasons!
  11. It minimizes the risk of high blood pressure and helps reduce cholesterol levels by preventing the thickening of carotid arteries.
  12. Some people, who cannot consume milk because they are lactose intolerant, can safely consume curd. You do not lose out on the nutritional boost that milk provides.
  13. All dairy products are good for your bones, and curd is no different. If you want to avoid painful diseases like osteoporosis and arthritis in the future.
  14. New research has confirmed that eating 18 ounces of curd daily helps to reduce belly fat as a greater amount of calcium allows the fats cells to release a lesser amount of cortisol thus helps to weight loss.
  15. If one has sexual inadequacy or feeling the condition like sexual impotency, the curd will give an added zeal and enthusiasm. Feeling such sexual problems, one has to take curd along with sugar just before meals.
  16. Curd is an effective remedy for a person suffering from Piles and Diarrhea. In these cases, one should take curd with ginger and rice.
  17. Curd along with a little quantity of sugar and salt acts as an appetizer.
  18. Cow milk curd is better than curd made of buffalo milk.
  19. Curd is packed with micronutrients with vitamins and minerals like B12, Calcium, Magnesium, and   Zinc.
  20. Curd improves hunger since it is excellent appetite-building food.
  21. It is helpful in bleeding disorders.
  22. Curd is great for women, it helps to reduce vaginal infection.
  23. Yogurt is rich in lactase which helps in giving good health to the intestines.
  24. Curd is anti-aging.
  25. Curd is useful in treating Insomnia.
  26. Beneficial in lowering levels of Plaque and Gingivitis.
  27. It helps to lower hypertension and prevents cardiovascular diseases.

Plain low-fat yogurt isn’t necessarily appealing to everyone, but you can take this nutritious yogurt and add other foods to it to improve the flavor and the nutrient content. Consider adding fruit to give it more sweetness, and nuts to add some crunch while increasing the protein and healthy unsaturated fats. Both fruit and nuts contain essential vitamins, minerals, and fiber. Another way to make yogurt more filling is to mix in some high-fiber, low-sugar cereal.

Avoid Curd at Night :

  1. Curd has a tendency to block body channels
  2. Eating curd at night should be avoided as one has to sleep after dinner
  3. The digestion process continues at a very slow pace during sleep. The chances of Strotas ( Body channels ) getting blocked increases.
  4. Patients with Asthma, Cough, Cold, and Arthritis must not eat curd even during the day.

Curd-side effect and prevention ;

  1. Being oily in nature, it subdues the Vata Dosha but increases Kaff, Vatta, and Pitta Dosha.
  2. Eating of Sour curd should be avoided as it irritates the throat and causes common cold and headache.
  3. Arthritis patients should avoid curd as it may add pains to your joints.
  4. Curd should not be consumed alone. Substances like sugar, jaggery, rock salt and should always be added to it.


Who doesn’t love curd? Be it with a yummy, steaming paratha or as buttermilk (chaas), the curd is often quite a staple in most Indian households. But did you know this versatile dish has a number of health benefits too? Yes, here’s how curd helps you stay healthy.

About 100 grams of fat has 98 calories. The nutritional value of curd is as follows fat (4.3 gram), Carbohydrate (3.4 gm), Protein (11gm), Cholesterol (17mg), Sodium (364 mg), and Potassium (104mg). It also contains vitamins A, D, B-12, Riboflavin, calcium, phosphorus, and magnesium. Curd is one of the best sources for calcium.


Yogurt  (245 gms ) Calories ( 149 )
         Nutrient % Daily Value
Total Fat 8g         12%
Saturated Fat 5g         26%
Sodium 113 mg          5%
Total Carbs 11g         4%
Sugars 11g       N/A
Protein 9g       N/A
Vitamin A       5%
Vitamin C       2%
Calcium     30%
Iron       1%

Click here for Benefits of Curd for beauty & Tips

Curd is an all-in-one natural beauty product on earth. There are many benefits of using curd for skin and hair.

Top beauty benefits of curd:-

1. It is a wonderful source of lactic acid and it removes the dead skin cells effectively.

2. It acts as a deep cleanser and even cleans the pores.

3. The Bifidobacterium, a kind of bacteria contained in curd makes it very responsive to oxygen, reacts with oxygen in the air, and instantly produces hydrogen peroxide naturally. This improves skin complexion.

4. Removes suntan

5. Acts as an astringent

6. Removes blemishes on regular usage

7. Curd also acts as a catalyst and when it is mixed with other face packs, it activates the ingredients and makes the skin absorb them well.

8. It is rich in B-complex and pampers your skin when applied.

9. It is a natural face wash with moisturizer.

10. Cures and prevents acne.

11. Get softer and Radiant face skin.

12. Prevents premature wrinkles.

13. Removes Dark spots.

14. Minimizes Blemishes.

15. Get rids of Acne naturally.

16. Natural hair conditioner.

17. Homemade face mask.

18. Promotes thick and healthy hair.

19. Removes dead skin cells effectively.

20. Moisturizes dry skin.

Homemade face pack using Curd –

Curd, Honey face pack – 

  • This pack is a natural moisturizer. You can safely replace your moisturizer with this pack or use this for extra moisturizing in a natural way. This pack is also known to improve skin color.
  • It also acts as a cleanser and toner.
  • Add 1 tablespoon honey to 1 tablespoon curd.
  • Mix well and apply this paste to the face and neck.
  • Wash with cold water, wipe and find a smooth glowing skin.

Curd, Olive oil face pack – 

  • This is the best anti-aging face pack. It effectively cures and prevents the fine lines, wrinkles, and dryness on the face and prevents premature aging.
  • Add 1 tablespoon olive oil to 3-4 tablespoons curd.
  • Mix well and apply a coat on the face and neck.
  • Wash with cold water after 15 minutes.
  • Results are best when you use them regularly.

Curd, Orange peel powder face pack – 

  • Orange peel powder has a nature of improving skin complexion. It works best when mixed with curd. The combination helps you to remove tan, improve skin texture, and complexion. It makes the skin glow on regular usage.
  • Take 5 tablespoons of orange peel powder.
  • Add enough quantity of curd to make a smooth paste.
  • Apply all over the face and leave it for at least 15-20 minutes or until it dries.
  • Apply a little oil to palms and gently rub the face in circular motions before washing.
  • This exfoliates the skin. Wash with cold water.
  • Apply this pack every alternate day for better results.

Curd, gram flour face pack – 

  • This face pack reduces the sebum and deep cleans the pores. It also nurtures the skin and gives a glow.
  •  Add 3-4 tablespoon of gram flour to a bowl.
  • Add sufficient curd, about 3-4 tablespoons to make a smooth paste.
  • Mix well and apply this paste to the face and neck.
  •  Let it dry slightly or leave for at least 15-20 minutes.
  •  Regular application will vanish the acne and blemishes on the face. It gives you flawless skin.

Curd, Almond face pack – 

  • It’s the best anti-aging face pack and also the best moisturizer.
  • Take a hand full of almonds and make it into powder by running in a blender.
  • Don’t run the mixer at high speed.
  • This powder can be stored in an airtight jar in a refrigerator.
  • Take 2-3 tablespoons of this powder in a bowl and add 2 tablespoons of curd.
  •  Mix well and apply on face and neck. Leave it for at least 15 minutes and rub gently.
  • Wash with cold water.

Myths about eating Curd ( Yogurt ) –

Myth #1 – All Yogurt is healthy: Not all yogurt is healthy. Some are downright disgusting and contains more sugar than doughnuts. Some yogurt is full of additives, colors, and gums to thicken it and are best avoided altogether.

Myth #2  – All Yogurt contains beneficial Probiotics:  Many yogurts are heated during the manufacturing or shipping process and no longer contain the “live cultures” they claim to on the label.

Myth #3 –  Even People Who are Lactose-Intolerant or Allergic to Dairy Products can Eat Yogurt: Because the cultures turn the milk sugar lactose into lactic acid, some people who are lactose intolerant can eat yogurt without digestive distress. Anyone with a full-blown allergy to dairy products will still have an immune response to dairy yogurt and needs to avoid it altogether.

Myth #4 – Does Yogurt cause cold: Yogurt does have a cooling effect on the body, but it does not cause a cold. Only a virus can do that.

Myth #5 – Eating curd can aggravate Cold:  According to different investigations the consumption of milk, Curd, or other dairy products does not seem to exacerbate the symptoms of cold or Asthma. Therefore, Common Cold does not get worsened by eating Curd.


                                             Part II of resolution no 4.

Having Milk before sleeping at night                  

As we all know, milk is rich in nutrients ( see Chart ) it is also a Power House of Nutrients that we need in order to stay healthy. This dairy product is rich in calcium, which is necessary for our bones and teeth health.

Milk and other dairy products contain an amino acid (which helps induce sleep) known as tryptophan. Milk also contains melatonin, a hormone that regulates the sleep-wake cycle. If you’re stressed and can’t seem to get your zzz’s, a full glass of milk might be the trick to keeping that 8-hour sleep routine.

It is proved that poor sleep is one of the most common causes of weight gain and many other health
problems. It means that quality sleep is of crucial importance for our health. Ideally, milk should be consumed three hours before going to bed. Never go to sleep immediately after drinking milk because it may lead to acidity.

Milk will have a great impact on your sleep habits and it will help you fall asleep much easier. Also, if you drink a cup of warm milk at night, you will sleep deeply and you will not wake up over the night. It has an amino acid that will help us sleep. Tryptophan will convert to serotonin, which is known as the hormone of pleasure and a good mood. It is known that serotonin will increase the amount of melatonin in the body. Melatonin is a hormone that is responsible for good sleep. It will calm your nerves and it will help you relax.

Click here for Guidelines about Milk intake

It is also important to mention that a cup of warm milk at night can have an impact on the following day. Actually, it may help you wake up revitalized and full of energy. There is no doubt that milk will give
you energy and help you start your day in a good mood. You will stay active the entire day and you will not be tired. Another interesting and important benefit of drinking milk at night is weight loss.

If you are overweight, it is recommended to drink non-fat or low-fat milk. Of course, you should be
careful with the amount of milk you are taking. It is enough to drink only a cup of warm milk before going to bed. It will provide you with all nutrients and it will reduce your appetite. This way you will not have the need to eat anything more and milk will help you burn calories much faster. But, you should have in mind that you can drink only pure milk if you want to lose weight. It means that you should not add sugar, honey, or any other sweetener.

As per the dietary guidelines for Indians, three portions of milk and milk products, with each portion being of 100 gm, is to be included in the balanced diet of adult men and women. For pregnant and lactating women, it is five portions per day.

Comparing Cow’s milk with plan based beverages like Soy milk, Rice, Almond, and coconut researchers have concluded that there is no alternative to Cow’s milk.


Click here for Benefits of Milk

Cow’s milk is most widely consumed by humans. The milk of other animals such as buffaloes, goats, llamas, camels, deer, sheep, and water buffaloes is also consumed by people around the world.

Types of Milk

Experts suggest individuals choose their milk depending on their body requirement, as there is something for everyone.

  • Raw milk (not recommended for drinking)
  • Pasteurized milk (heat-treated)
  • Full cream milk (4% fat)
  • Reduced-fat milk (2% fat)
  • Skimmed milk (0.15% fat)
  • Flavored milk (with added sugars)
  • Calcium enriched milk (500mg calcium in 250ml glass)
  • Lactose-free milk (for lactose intolerant people)

Health benefits of Milk :

  1. Keeps Bones Healthy.
  2. Helps in weight loss.
  3. Beats stress.
  4. Builds muscle.
  5. Healthy Body.
  6. Controls Hunger Pangs.
  7. Milk is a flavored treat.
  8. Perfect Post work-out Drink.
  9. Natural source of protein.
  10. Best Source of calcium.
  11. Energy Booster.
  12. Acts as a food supplement.
  13. Aids Good Sleep.
  14. Soothes the bad throat.
  15. Improves hydration.
  16.  Improves complexion.
  17. Excellent Cleanser.
  18. Shrinks Pores.
  19. Milk for radiant skin.
  20. Removes dead cells.
  21. Smoothen fine lines and wrinkles.
  22. Treatment of Sunburns.
  23. Good Moisturizer.
  24. Treatment of dry and rough hair.
  25. Milk as a conditioner.
  26. Milk for Shiny hair.
        Milk ( per 100g )
      Nutrient       %
Energy 50 Kcal
Carbohydrates 4.80g
Fat 1.98g
Protein 3.30g
     Minerals       %
Potassium 140mg
Calcium 120mg
Phosphorus 92mg
Sodium 47mg
Magnesium 11mg
Zinc 0.48mg
Iron 0.02mg
Mangnese 0.014mg
Copper 0.006mg
     Vitamins       %
           A 28ug
         B1 0.039mg
         B2 0.185mg
         B3 0.092mg
         B4 16.4mg
         B5 0.356mg
        B6 0.038mg
        B9 5ug
         C S0.2mg
         E 0.03mg

Raw Milk for Skin and Body :

How To Make Skin Toning Raw Milk Face Mask?

  1. Add a few drops of lemon juice to raw milk and mix well.
  2. Add rose water if you have a dry skin type.
  3. Apply on face and neck, and leave to dry for 15 minutes.
  4. Wash with lukewarm water if the skin is oily and with normal tap water if the skin is dry.

Moisturizer : One of the most effective raw milk benefits is moisturization. This is not exactly a secret benefit of raw milk. Raw milk nourishes deeper skin layers and offers conditioning and moisturization from inside.

Skin Cleanser : It is so wonderful to realize that a little juggling between ingredients makes a single product a good toner, moisturizer as well as a cleanser. Raw milk offers unmatched skin cleansing, as it deeply cleans the pores of excessive oil, sebum, dirt, and even blackheads.

Anti Tanning Agent : Raw milk is an ultimate anti-tan agent. It can be used alongside tomato juice to make an amazing anti-tan face pack. This natural ingredient offers freedom from the complete body tan.

Fairness Agent : Raw milk tones the skin in a gentle way. It is an unbeaten fairness agent that keeps a check on the secretion of tyrosine in human skin. Tyrosine is the melanin controlling hormone that can lead to skin darkening.

Anti Acne Agent : Raw milk is an acne-fighting agent. It removes excess oil and also keeps a check on skin dryness. This naturally keeps acne under control.

Anti-Aging Agent : This amazing toner is also a natural foe to premature aging. You can mix raw milk with mashed banana to make an effective anti-aging face mask. It reduces the appearance of sunspots, fine lines, peeled skin, and wrinkles.

Adds Glow : Raw milk adds a never-ending glow to the face when used with sugar particles. It improves the complexion and reverses the visible signs of dryness.

Natural Sunscreen : Mix raw milk with curd and apply evenly on the face 30 minutes before and after you step out in the sun. It makes an amazing protective sheath around your skin.

Comfort bath : Fill the bathtub with water, and add 1-2 liters of raw milk, a few rose petals and a few tablespoons of lemon juice to it to get the ‘Cleopatra Bath’ right in the comfort of your home!


                                                                          Pros and Cons of Drinking Milk at Night

Pros of drinking milk at bedtime

Pros #1 – Aids in good sleep : Scientists researched to find out that milk has tryptophan, which is an amino acid, and is responsible for inducing sleep. Research has also proved that when Tryptophan is released in the brain, it produces serotonin, which is a serenity boosting neurotransmitter. Therefore in many cases, it is found to help fight insomnia as well.

Pros #2 – Keeps the body warm : Warm milk makes the body warm. Thus when the temperature of the body is raised the muscles get relaxed and this condition slows down the responses of the body and induces sleep.

Pros #3 – Soothes disturbed stomach or Digestive System : Warm milk coats the stomach and soothes it. If a person suffers from mild peptic or ulcers, milk may ease and give a relieving feeling.

Pros #4 – Keeps you full for a long period of time : Children sleep off well when their stomach is full. This is true with adults also. So when milk is taken at night after food, it gives a sense of content and keeps you full throughout the night.

Pros #5 – Comfortable Sleep : People drinking warm milk at night gives psychological comfort and thus may help you to relax and have good sleep at night.

Pros #6 – Heart disease : The men with the greater consumption of milk experienced a reduction in the risk of ischaemic [inadequate blood flow] stroke and a possible reduction in ischaemic heart disease risk.

Pros #7 – Lactose intolerance :  Individuals vary in their degree of lactose intolerance, but even children and teenagers with primary lactose intolerance can usually consume 8 to 12 ounces (1 to 1.5 cups) of milk without experiencing symptoms.

Pros #8 – Cancer : Milk is rich in Vitamin D and boosting vitamin D status can affect the overall risk of cancer.

Pros #9 – Weight Loss : Research indicates that consuming more calcium in the diet – particularly from calcium-rich dairy foods – can speed up weight loss and reduce body fat, particularly abdominal fat. Consuming Milk appears to help prevent body weight and fat gain in children and adults.

Pros #10 – Controlled eating : Drinking a glass of milk at breakfast and before bedtime prevents unhealthy snacking and the cravings for food at night.

Cons of Drinking Milk at Night

Cons #1 Difficult to Digest : Warm milk at night is many times not easy to digest and may lead to a bloating stomach and gas conditions which may make you uncomfortable and may drive off sleep. It can also be heavy for people with a weak digestive system as it has a lot of nutrients and minerals.

Cons #2 – Triggers Allergies : Some studies have shown that if you have a milk allergy, your immune system will start overreacting to proteins in the milk. Allergies are known to show up more rapidly at night hours and can lead to rashes, fever, hives, swelling, and itching.

One additional reason for you to drink milk if you have kids is that you as a parent, are setting an example for them. So drink a glass of milk before bedtime as from today to your health.

Myths about having Milk 

Myth #1 – Drinking Milk leads to weight gain. If you want to reduce weight then don’t drink milk :  It is always good to consider milk as part of your daily diet because; it provides valuable macronutrients (Protein, Fat & Carbohydrates) as well as micronutrients (Vitamin A, C, D, B Vitamins, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc).

Myth #2 – There is no harm in drinking unlimited milk : Too much quantity of anything is bad. Milk contains D-galactose, which has been shown to induce oxidative stress damage and chronic inflammation that further leads to heart disease, bone loss, muscle loss & cancer.

Myth #3 – Flavored milk is not healthy as plain milk : It totally depends on artificial sweeteners and colors added to flavored milk. If it’s loaded with too many artificial sweeteners and colors, better to avoid it. You can try and make smoothies instead which is a healthier option.

Myth #4 – We should avoid milk during cough & cold  : Avoid taking plain milk in case of cough and cold as it may make phlegm thicker and more irritating to your throat. Turmeric mixed in warm milk is a popular and effective way to fight against cold and cough. Drinking a glass of warm turmeric milk before sleep helps in faster recovery from cold and cough.  

Myth #5 – Don’t drink milk at night as it might disturb your sleep : It’s good to have a glass of milk as it helps to induce sound sleep because of the amino acid known as tryptophan and melatonin, a hormone that regulates sleep.

Myth #6 – Don’t give milk to a child with a fever, the milk will curdle (or some other variant) :  As long as your child is not vomiting, milk is a perfectly acceptable fluid to give your febrile child. In fact, it is superior to plain water if your child is refusing to eat, which is very typical of a child with a fever. Fevers take away appetites. So if your child stops eating while she is sick, at least she can drink some nutrition. Children with fevers need extra hydration anyway.

Myth #7 – You can’t overdose a child on milk : While milk is healthy and provides necessary calcium and vitamin D, too much milk can be a bad thing. drinking all that extra milk is bad for teeth (all milk contains sugar) and can also lead to obesity from excessive calories.

Myth #8 – Milk decreases risk of diabetes : Researchers have concluded that Milk may lower the risk of type 2 diabetes in middle-aged or older women.

Myth #9 – Raw milk is more nutritious than pasteurized milk : Raw milk is not more nutritious and can pose serious health risks.


Resolution No. 3

In continuation of our Twelve resolutions today we will share Resolution No. 3.

                   3. I will reduce salt intake ( half quantity ) from my food.

Our bodies need a little bit of salt to survive, but the amount we eat is far more than we require. Salt puts up our Blood Pressure (BP), Raised Blood Pressure (hypertension) is the major factor in strokes, heart failure and heart attacks, a major cause of death and disability worldwide.  There is also increasing evidence of a link between our current high salt intake and stomach cancer, osteoporosis, obesity, kidney stones and kidney disease.

Supportive evidence on the adverse effects of excess sodium intake on BP comes from animal studies, migration studies, ecologic studies, longitudinal observational studies, clinical trials, and meta-analyses of trials. The best available evidence strongly supports a direct relationship between sodium intake and elevated BP – on an average, as sodium intake increases, so does BP.

Most people eat too much salt without even realizing it. This is because up to 80% of the salt we eat is already in the food we buy, including bread, cereal and cakes. In the majority of countries around the world, only a small amount of salt is added at the table or during preparation.

The World Health Organization (WHO) recommends that we eat not more than 5g of salt a day, which is about a teaspoon.  Foods don’t necessarily have to taste salty to be salty.

We acquire a taste for salt and, over time, get used to a certain amount in our diets. If you cut back drastically and suddenly, you may at first find that your food tastes bland. However, flavor doesn’t only come from salt. Fresh and dried herbs, spices, black pepper, chili and lemon are all great ways to add flavor. So while you reduce the amount of salt you eat, substitute it with these other flavor enhancers and you won’t notice the loss as much. It only takes 3 weeks for our taste buds to adapt and become more sensitive to salt, so you get the same flavor impact from less salt.

Don’t be fooled into thinking that fancier types of salt are better for you. Whether it’s pink, black, rock, crystal or flakes, they still have the same effect on your blood pressure as standard table salt. Although less refined salts might contain more nutrients than everyday table salt, these will probably only be in very small amounts and can be sourced from other foods in your diet.

       Why Salt is bad for your health :

  1. Blood Pressure
  2. Stroke
  3. Coronary Heart Disease
  4. Stomach Cancer
  5. Osteoporosis
  6. Obesity
  7. Kidney Stones and Kidney Diseases
  8. Vascular Dementia
  9. Water Retention
  10. Asthma
  11. Meniere’s Disease
  12. Diabetes
Click here for How to reduce your intake of salt
  • Cook from scratch so you know exactly what’s in your food.
  • When you do opt for packaged foods, choose products that are sodium free or low in sodium.
  • At restaurants, ask your server which foods are prepared without added salt—and order those items.
  • In the kitchen and at the dinner table, substitute spices, herbs, and salt-free blends for salt.
  • Avoid instant foods such as pasta, rice, and cereals, which usually contain salt.
  • Rinse canned foods to wash off some of the salt.
  • Check labels for sodium in all its forms.
  • When buying frozen vegetables, choose those that are labeled “fresh frozen” and do not contain added seasoning or sauces.
  • Compare various brands of the same food item until you find the one that has the lowest sodium content.
  • Skip fried foods and Fast Foods.
  • Discover reduced or non-sodium alternatives.
  • Select spices or seasonings that do not list sodium on their labels.
  • Eat lots of fruits and vegetables.

Other strategies to reduce Sodium intake are Public education, Dietary counseling, Food labeling, Track your Sodium intake, Co-ordinated voluntary reduction within family and support from doctors towards their patients.

Train your taste buds since salt preference is an acquired taste that can be unlearned. It takes about 4 weeks to get used to eating food with much lower quantities of salt, but once it’s done, it’s actually difficult to eat foods like potato chips because they taste way too salty.

Always remember to keep an eye on your portion sizes. Eat smaller portions of salty foods.

Column 1 : Indicates that a product contains high amounts of this nutrient, so enjoy this choice once in a while, or as a treat.

Column 2 : Indicates that a product contains medium amounts of this nutrient, so it’s an OK choice most of the time.

Column 3 : Indicates that a product contains low amounts of this nutrient. The more of this, the healthier the choice.

            Column 1             Column 2            Column 3
Limit these foods Check the label Low salt options
  High in salt and/or saturated fat Contains some salt / saturated fat Lower in salt and /or saturated fat
  Eat only occasionally or as a treat Choose lower salt option Choose these foods
  Bread, cereals and Starchy Foods Bread, cereals and Starchy Foods Bread, cereals and Starchy Foods
Sandwiches filled with cheese and / or processed meat pizzas pot noodles and instant noodles Most breakfast cereals like corn flakes, puffed rice, bran flakes, muesli and wheat biscuits, most sandwiches, processed pasta and bread Some breakfast cereals like shredded wheat, porridge oats, and museli without salt, Grains, pasta potatoes and plantain
Eggs & dairy Eggs & dairy Eggs & dairy
Whole milk, cream, soured cream, coconut cream.milk, most cheese, processed cheese and quiches Semi skimmed milk, soya milk including flavored and soya cream yogurt and low fat cream fraiche, Cottage cheese and low fat cream cheese, Mozzarella eggs 1% fat milk, skimmed milk, Light soya milk and light soya cream, Low fat/fat free yogurt, soya yogurt
Fats and Oils Fats and Oils Fats and Oils
Some fats like Butter and Ghee, Pastry and Some oils like palm, coconut          Low Fat Spreads Some oils like Olive, Rapeseed, Canola, Peanut, Groundnut, Sunflower, Sesame and Corn Oils
Meat, Fish & Vegetarian Alternatives Meat, Fish & Vegetarian Alternatives Meat, Fish & Vegetarian Alternatives
Processed Meat like pate, ham, Corned Beef, Burgers, Sausages, Meat pies and sausage rolls, Smoked fish like Prawns & sheelfish, Meat free sausages rolls, Pies, Bacon Breaded Poultry, Extra lean mince, Meat-based soup and ready meals, Fish Cakes, Fish in batter or crumbs/sauce, Vegetarian Sausages and Burgers, Meat free ready meals;Quorn Fresh, lean meat and white and oily fish, Tinned fish in water, Soya mince and Tofu
Fruits & Vegetables Fruits & Vegetables Fruits & Vegetables
Vegetable Pies, Some pre-prepared vegetable dishes Pickled vegetables, Processed Potatoes:Croquettes, Waffles and oven chips, Baked Beans, Prepared salads, Vegetable Soups and ready meals Fresh frozen and dried fruits, Vegetables and Pulses, Tinned fruits and vegetables with no added salt
Desserts and Sweet Snacks Desserts and Sweet Snacks Desserts and Sweet Snacks
Cakes, Cheese cakes and Ice cream, Most pastry or Cream based Desserts, Hot Chocolate made with Milk or Ice Cream, Confectionery like Fudge, Toffee, Sweets, Sweet Biscuits Fruit Buns, Frozen Yogurt, Fruit crumble, Jelly, Fruit Triffle, Diet Desserts, Sweet Biscuits, rich Tea, Reduced fat biscuits Cereal Bars, Breakfast Pots ( Yogurt based ) Sugar free jelly, Low fat Yogurt, Rice Pudding, Fruits and Fruit salad, Dried Fruits and Ready prepared fruit snacks
Savory Snacks Savory Snacks Savory Snacks
Salted popcorn, Crisps and salted or roasted nuts, Sour Cream-and Mayonnaise-based dips and cheese dips, Cheese flavored biscuits, Olives, Sun dried tomatoes Flavored bread sticks and low salt crisps, Crisp breads, oatcakes and Flavored rice cakes, Savory crackers and biscuits, Most vegetable- pulse- based dips – Hummus and guacamole Unsalted popcorn, Rice cakes, plain bread sticks, Unsalted nuts and seeds ( in moderation ), No added salt crisps and Salsa dips
Sauces and Seasonings Sauces and Seasonings Sauces and Seasonings
All types of salt, Stock Cubes, Spreads- Marmite, Chocolate, Peanut butter; Table sauces- Soy, Ketchup, Mayonnaise, salad Cream and Mustard; Curry Pasta, Pesto Low Salt Stock Cubes, Gravy Pasta and Curry Sauces, Packet Sauces- Bread, Cheese and onion; Chutneys and Pickle Vinegar, Lemon Juice and wine, Herbs and Spices, Tomato puree apple, Cranberry and Mint sauce

Get into the habit of comparing similar products and choose those with more Column 2 and Column 3 and fewer Column 1 for a healthier diet.


Portion and Serving Sizes

Where portion sizes are given, see if it is how much you are actually eating.  E.g if a portion is stated as half of a product (e.g. pizza), but you eat the whole product, you will need to multiply the provided salt content by 2.

      Practical Tips :-

  • Cook at home.You can control how much salt you use when you cook and eat meals at home.
  • Shop smart.Buy lower sodium version of packaged goods.
  • Eat more fresh whole foods.Eating more vegetables, fruits and other nutritious foods prepared from scratch will provide more nutrients, such as potassium which is beneficial to your blood pressure.
  • Explore other seasonings.Salt isn’t your only option. You can brighten flavors with freshly squeezed lemon and lime juice, and create a pop on your palate with balsamic or wine vinegars. Or add some heat with fresh hot peppers or red pepper flakes.
  • Choose unprocessed or minimally processed foods. Canned, processed, and frozen foods are often loaded with added salt.
  • Read labels and choose lower-sodium products. When you do buy processed foods, choose items where the sodium content is less than or equal to the calories per serving.
  • Know where hidden sodium lurks. Some of the highest-sodium foods that are common in our diet includes : Pizza, white bread, processed cheese, hot dogs, spaghetti with sauce, ham, ketchup, cooked rice, and flour tortillas. Make these items a small part of your diet.
  • When eating out, keep an eye on salt content. Some chain and fast-food restaurant items can top 5 to 6 grams of sodium per serving — about four times the healthy daily limit. Downsize your portions by skipping the super-size or sharing a dish, or try to find the lower-sodium choices (many franchises have nutritional information on their websites). When eating out, ask that your dish be prepared with less salt.
  • Use your sodium “budget” wisely. Rather than spending your sodium allowance on salty snacks and heavily processed foods, use small amounts of salt to enhance the flavor of produce, whole grains, nuts and legumes, and other healthy ingredients.
  • Train your taste buds. One study found that people enjoy lower-sodium foods almost as much as food with the common sodium overload. It is possible to shift your sense of taste to enjoy foods made with less sodium.
  • Don’t be too concerned about the exact amount of salt you eat. The aim is to reduce the amount of salt you eat as much as possible, not to keep an exact tally of the amount you eat. (5 gms of salt a day is the maximum you should eat, and the less you eat the better.)
  • The best approach is to try to always eat  foods with the lowest salt level.
  • At first, food without salt can taste bland, but don’t give up. It’s just the same as giving up sugar in tea. After a few weeks your taste buds will adjust and you will start to enjoy food with less salt. In fact, you’ll wonder how you ever ate food that was so salty!

Seven Salty Myths :-

Myth #1 – Eliminate sodium completely for good health : Sodium is an essential nutrient that controls Blood pressure and is needed to make nerves and muscles work properly, but you need the right amount.

Myth #2 – Sea salt has less sodium than table salt : Sea salt is possibly more popular, but it usually isn’t any less salty. Just like table salt, it typically contains 40% sodium.

Myth #3 – I usually don’t salt my food, so I don’t eat too much sodium : Approximately  about 75% of sodium is estimated to come from processed food – not the salt shaker.

Myth #4 – High levels of sodium are found only in food : Some over-the-counter medications contain high level of sodium. Carefully read drug labels.

Myth #5 – Lower sodium foods have no taste : There is a rich world of creative and flavorful alternatives to salt. Experiment with Spices, Herbs and Citrus to enhance the natural flavor  of your food.

Myth #6 – My Blood Pressure is normal, so I don’t need to worry about how much sodium I eat :  Researchers recommends  consuming less than 1.5 gms daily.  Even for people who don’t have high blood pressure, less sodium will significantly blunt the rise in blood pressure that occurs as we age and will also reduce the risk developing other conditions, Kidney diseases, associated with eating too much sodium.

Myth #7 – I don’t eat a lot of salty food so I don’t  eat too much sodium : Foods like Bread, Cheese, Poultry, Etc., can have excess sodium that can increase your risk for heart disease and stroke.


Resolution No. 2

In continuation of our Twelve resolutions today we will share Resolution No. 2.

2. I will reduce at least one spoon of sugar from my daily routine every day.

Sugar is known to be not only addictive, but potentially dangerous. If you eat more sugar, the less ability you have to burn fat because your body is burning that sugar instead.

Don’t be alarmed—but something’s hiding in your food. From the cereal you had for breakfast to the dressing on your salad to the ketchup on your fries, an addictive substance is lurking in many foods that you’d never suspect.

Far more loathed than fat or cholesterol these days, sugar has become public enemy No. 1 when it comes to the health of India. In fact, in our effort to listen to doctors’ orders  to consume less fat and less cholesterol, Indians turned to “healthy” low-fat foods ( Sweets ) that were actually loaded with sugar.

In its natural state, sugar is a relatively harmless. It’s found in fruits, vegetables, and dairy products as a compound known as fructose or lactose. The problem comes when sugar is added to foods during processing for added flavor, texture, or color. Added sugar drives your insulin levels up, messes with your metabolism, and causes those calories to turn right into belly fat.

Fructose makes up 50% of table sugar and excessive consumption is believed to be one of the main causes of metabolic syndrome. Fructose has several properties that make it particularly unhealthy while eaten in high amounts. Fructose does not suppress appetite  as efficiently as glucose and may therefore promote overeating. Fructose has several properties ( like liver fat accumulation, Oxidative stress and overeating)  that make it particularly unhealthy when eaten in high amounts.

While losing weight is well and good, that’s just the beginning of the health benefits of cutting back on the sweet stuff. Avoid formation of sugar belly around you by reducing sugar intake since added sugars are known for contributing to Obesity, high blood pressure and high cholesterol.

Simply put, reducing your intake of added sugar is one of the best things you can do for your health.

       Advantages of having less sugar :-

  1. Lowers your blood pressure.
  2. Lowers your cholesterol.
  3. Decreases heart attack risk.
  4. Causes weight loss.
  5. Blood Sugar control increases substantially.
  6. Research says that it keeps your brain sharp.
  7. Likely hood of diseases like Alzheimer’s, Dimentia… are reduced.
  8. Study showed that depression and anxiety is reduced.
  9. Addiction to sweet stuffs will be eliminated.
  10. Skin will start glowing.
  11. Minimizes risk of Diabetes.
  12. Researchers suggest that it helps prevent fatty liver diseases.
  13. Reduces risk of certain types of cancers.
  14. Oral health improves.
  15. Increases good Cholesterol in your body
  16. Your breath will be sweeter because dental decay will stop.
  17. Orexin cell will be more active which will energize your body, induce wakefulness and stoke the metabolism.
  18. Immune system becomes stronger.
  19. You will be energized throughout the day.
  20. Liver becomes leaner.
  21. Lifespan will increase.
  22. Sleep quality will start to improve.
  23. Joint pain and inflammation decreases.
  24. You are motivated to eat clean and healthy food.


  Sugar Content  of common foods ( g/100g ) 
       Food Item  Carbohydrates    Sugar
Apple           13.8      10.4
Apricot           11.1       9.2
Banana          22.8     12.2
Grapes          18.1     15.5
Peach           9.5      8.4
Pineapple         13.1      9.9
Pear         15.5      9.8
Cherries Sweet       16.01    12.82
Dates       74.97   66.47
Orange       11.75     9.35
Papaya        9.81     5.9
Plum      11.42     9.92
Strawberries        7.68     4.8
Mangoes      17.0   14.8
Lemons       9.32     2.5
Watermelon       7.55     6.2
     Vegetables      Qtty.  –   1 Cup
Beets         13.0      9.2
Carrot – Chopped         12.3      5.8
Yellow Corn        30.5      5.7
Red Pepper – Sliced          5.8     3.9
Onion – Sliced        11.6     4.9
Peas         4.8     2.5
Tomato – Chopped         7.1     4.7
Cucumber – sliced        3.8     1.7
Broccoli – Chopped        6.0     1.5
Mushrooms – sliced        2.3     1.2
Avocado – sliced      12.5     1.0
Spinach        1.1    0.1
Eggplant – cubed       4.7    1.9
Sprouts – boiled     11.1   2.7
Lettuce      1.5   0.6


Resolution No. 1

We will review twelve resolutions over next few weeks.

Resolution No. 1 


  1. I will Start Morning Walk daily. Begin with a Kilometer and then gradually increase up to 5 kilometers over a period of time.

The secret of living well and longer is : Eat half, walk double, laugh triple and love without measure. Best time for a walk is between 5am to 7am.

How to walk – Before starting warm up and then do some stretching exercise to avoid muscle pull. In order to get BEST results keep in mind the following aspects like keep your posture straight, arms should move naturally and continuously, toes should point forward, Shoulders should be slightly backwards, chin held high and do not look down.  Brisk walking will burn more calories. Avoid wearing Jewelry while walking. Walking is almost safe for all ages.

If you are walking before sunrise or after sunset wear colorful clothing or a jacket that reflects light. If you use headphones, they should be low volume so that you can listen to sounds around you.

Morning walking does not require anything except a good pair of shoes and the desire to get healthy.

We should have 30 minutes of walk daily which is moderate physical exercise. Walk at least 20 minutes a and then run for about 10 minutes and then again walk at a normal pace to bring your breath back to normal.

An early morning walk is a blessing for the whole day.

Walking will prevent diseases like :-

High Blood Pressure,

Heart Attack,





Certain types of cancer.

 Advantages of Walking     

Helps fight cholesterol,

Helps to burn fat,

Promotes muscular development,

Increases circulation,

Center your thoughts,

Invigorates you,

Gives healthy glow to your skin,

Helps you in making a healthy lifestyle,

Aids in improving the Body Mass Index ( BMI ),

Gives sense of  happiness,

Calms agitated nerves,

Aging process slows down,

Strengthens immune system,

Improves cardiovascular health,

Reduces the risk of being Hypertension patient,

It’s is also a good time to plan the day,

Actually gives you energy for the rest of the day,

It improves your appetite,

Offers an opportunity to create a good feeling,

Relaxes Mind, Body and Soul.

Right intensity of walk will elevate heart rate and burn calories. Intake of fresh Oxygen increases the fat burning process. Mental health benefits like enhancement in mental alertness, brain function and memory, better sleep, less stress and less worry. It will alleviate fatigue and  boost energy levels.  If the secret to success is positive thinking than the secret to positive thinking is morning walk.



New Year Resolutions 2018

New Year Resolutions 2018 | Weight Loss Blog

New Year Resolutions 2018

                                                  MY   HEALTH   RESOLUTION   OF   2018

Most New Year resolutions of 2018involve improving your health or happiness. One key to achieving your resolutions is picking specific, realistically achievable, and measurable goals. But beyond those basics, what should you do differently? After all, just “living healthier” feels overwhelming.

You don’t need fad diets, supplements, fancy workouts, or lots of time or money to improve your health. Instead, focus on twelve specific rules mentioned below. A new year and a fresh start is the perfect time to start.


  1. I will Start Morning Walk daily. Begin with a Kilometer and then gradually increase up to 5 kilometers over a period of time.

         Benefits – Circulation of blood will increase in the heart resulting in minimum heart-related problems.

  1. I will reduce at least one spoon of sugar from my daily routine every day.

          Benefits – Weight will be under control and sickness related to weight will reduced

  1. I will reduce salt intake ( half quantity ) from my food.

          Benefits – Possibilities of High BP will be reduced.

  1. I will have Curd daily and a glass of milk before sleeping at night.

          Benefits – Calcium intake will increase which will make my bones stronger so that I will have the least problems in old age.

  1. Daily morning I will have a glass of water in copper glass.

          Benefits – All problems related to stomach ( Indigestion )  will go away.

  1. Thrice a week I will have pulses like urad, Chana, Mung, Sprouts, Etc., in my lunch.

          Benefits – I will have a good amount of proteins that will avoid baldness or excessive hair fall.

  1. Every day I will spend at least 10 minutes with my family.

          Benefits – I will be more relaxed and all problems related to work-stress / tension will be released.

  1. Daily I will have a handful of nuts like peanuts, cashew, almonds, etc.

          Benefits – Heart will remain healthy since I will get proteins, Omega-3 fatty acids antioxidants Etc.

  1. I will have fresh juice of seasonal green vegetables.

          Benefits – I will get lots of iron, Vitamins, minerals, and digestion will be easy.

  1. I will have a healthy breakfast and avoid fried as well as spicy food.

          Benefits – I will help me in weight management and keep me away from sickness

11. I will have vegetable soup in my regular diet.

          Benefits – This will protect me from Seasonal sickness ( due to change in weather ). This will also increase my immune system.

  1. I will stop smoking, alcohol, and also control the intake of Tea as well as coffee.

          Benefits – My brain and heart will remain healthy. My body will be full of energy and I will also get antioxidants.

The above resolutions will not only keep me away from different sicknesses but I will also live longer happily and peacefully without any stress. The above rules will keep me FIT and will change my mind, body, and attitude. I know initially, I will have to push myself hard for results that will follow.

I will follow all resolutions throughout the year so that my body will thank me later. Remember eating well is a form of self-respect. I will make sure that my Diet is like a Bank account as good food choices are good investments.

I know a little progress each day adds up to BIG results so never ever give up. I know that being healthy is not a goal, it is a lifestyle. As soon as I start getting results it will become an addiction for me. I know I have to push myself because no one else is going to do it for me.

I am not trying to look perfect. I just want to feel better, look great, be happy, so I know I am Healthy. Being healthy and fit isn’t a fad or a trend, It’s going to be my lifestyle.

It takes about 21 days to form a habit. 21 days to follow the above resolutions will then become regular routine for me. It always seems impossible until it is done.