Resolution No. 8

In continuation of our Twelve resolutions today we will share Resolution No. 8.


8. Daily I will have nuts like peanuts, Cashew, almonds etc., about handful.

Across the board, nuts helped stave off heart disease. In the study, the risk of cardiovascular disease dropped by 29 per cent and the risk of cancer dropped by 11 per cent among people who ate nuts seven or more times per week compared to people who never ate them.

Nuts are nature’s way of showing us that good things come in small packages. Nuts have been seen as heart protectors, but a recent study has even suggested that people who eat nuts daily have better health and longer lives than their counterparts who never eat nuts. All nuts are good for our health.

There are lots and lots of nutritious values in nuts. Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, Omega3, Unsaturated fatty acids, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterols.

Compared to non-nut eaters, people who ate at least 10 grams a day had a 23% lower chance of death from any cause. They were 17% less likely to die from heart disease, 21% less likely to die from cancer, 30% less likely to die from diabetes, and 47% less likely to die from neurodegenerative diseases, according to the study.

Eating nuts seemed to offer protection from various major causes of death. Both men and women who ate at least 10 grams of nuts per day were less likely to die from cancer, diabetes, and heart disease.

How much nuts should I have?

A healthy daily intake of nuts is 30 gms (a small handful) or approximately:

  • 20 almonds
  • 15 cashews
  • 20 hazelnuts
  • 15 macadamias
  • 15 pecans
  • 2 tablespoons of pine nuts
  • 30 pistachio kernels
  • 9 walnut kernels
  • a small handful of mixed nuts or about two of each of the ten nut varieties (except chestnut which isn’t eaten raw)

About an ounce or 30 grams of nuts per day. That’s about as much as what fits in the palm of your hand. And they can be a mixture of nuts or a handful of one kind, like almonds. But an additional 10g of nuts a day can be used in place of other healthy fat foods as well.

They’re high in calories. They should be used to swap out unhealthy snacks. An ounce of nuts could clock in at about 120 to 200 calories, depending on what kinds are in your hand. Try to combine mixture of nuts to gain more nutritious.

Best Time To Eat Nuts

  1. If you want maximum benefit take nuts in the morning especially almond will do lot of magic in your daily life.
  2. Take nuts in evening like pista, cashew, pine nuts. it will boost up your immunity, stamina after a hard heavy work.
  3. Take walnut in night time.
  4. Try to avoid high, rich, delicious nuts in night which will disturb your sleep.
  5. Avoid nuts roasted in oil and coated in chocolate.
Click here for Nuts Nutrients and its Details :


Protein (g) 6 4.1 5.2 4.2 2.2 2.6 5.8 4.3
Total Fat (g) 14 18.8 12.4 17.2 21.5 20.4 12.9 18.5
Saturated Fat (g) 1.1 4.3 2.2 1.3 3.4 1.8 1.6 1.7
Polyunsaturated Fat (g) 3.4 5.8 2.2 2.2 0.4 6.1 3.9 13.4
Monounsaturated Fat (g) 8.8 7 6.7 12.9 16.7 11.6 6.8 2.5
Carbohydrates (g) 6.1 3.5 8.6 4.7 3.9 3.9 7.8 3.9
Dietary Fiber (g) 3.5 2.1 0.9 2.7 2.4 2.7 2.9 1.9
Potassium (mg) 200 187 187 193 104 116 291 125
Magnesium (mg) 76 107 83 46 37 34 34 45
Zinc (mg) 0.9 1.2 1.6 0.7 0.4 1.3 0.6 0.9
Copper (mg) 0.3 0.5 0.6 0.5 0.2 0.3 0.4 0.5
Vitamin B6 (mg) 0 0 0.1 0.2 0.1 0.1 0.5 0.2
Folate (mg) 14 6 7 32 3 6 14 28
Riboflavin (mg) 0.3 0 0 0 0 0 0 0
Niacin (mg) 1 0.1 0.3 0.5 0.7 0.3 0.4 0.3
alpha-tocopherol (mg) 7.4 1.6 0.3 4.3 0.2 0.4 0.7 0.2
Calcium (mg) 75 45 10 32 24 20 30 28
Iron (mg) 1.1 0.7 1.9 1.3 1.1 0.7 1.1 0.8
Calories 163 186 157 178 204 196 159 185

Each nut variety contains its own unique combination of nutrients and is generally rich in a few nutrients such as:

Almonds: They’re high in Protein, Calcium, vitamin E, magnesium, and they help with heart health and skin healing. They also contain mono- and polyunsaturated fats, which help reduce “bad” cholesterol in our bodies. The lowest-calorie nuts at 160 per ounce are almonds – 23 nuts; 6 grams protein, 14 grams fat. Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. If possible, eat almonds with their skins on.

Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. people who ate almonds instead of other complex carbs lost weight and reduced their waist sizes. Almonds can also reduce insulin secretion, which can protect against cardiovascular disease and diabetes.

Brazil nuts: Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal. Just one nut contains more than a day’s worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.

Chestnuts : By far the nut with the lowest fat and calories, chestnuts are rich in starchy carbs and fiber, and in their raw form are a good source of vitamin C. They’re lower in protein than other nuts but make a useful contribution of B vitamins including B6. In addition, they are a good source of vitamin C as well as vitamins B1, B2, and B6 and folic acid. The health benefits of chestnuts center on their nutritional content. However, unlike other nuts, chestnuts are a low-fat variety and do not provide the benefits of a high level of monounsaturated fat.

Cashew  : Improves vitality and keeps heart healthy. It is good for Blood, Eye, Weight loss because it contains Vitamins, iron, non haem ( plant based ), Minerals and Anti-Oxidants and low Gl rating. Cashews – 16 to 18 nuts; 5 grams protein, 13 grams fat. They’re rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss.

Hazelnuts: If you’re concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels. Hazelnuts boost good HDL cholesterol and lower levels of LDL cholesterol. They also have high levels of vitamin E, which is good for your skin and eyes.

Macadamias: These are usually seen roasted, smothered in salt or covered in chocolate. In this case, they’re a rare source of omega-7 fatty acids, and highest in monounsaturated fats which boosts their ability to lower LDL cholesterol., Thaimin and Manganese which help with heart health and insulin sensitivity. But keep in mind, these nuts have about 202 calories per ounce, which is on the higher end. macadamia nuts -10 to 12 nuts; 2 grams protein, 21 grams fat have the most calories — along with the lowest amounts of protein and the highest amounts of fats.

Peanuts : Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well.

Peanuts rapidly lose both flavor and antioxidant power with storage time, so it’s best to eat them soon after buying them. Relatively rich in mono and polyunsaturated fats, protein, fiber, several B-vitamins and antioxidants, One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

Pecans : Pecans are also good for men’s health: They’re loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. As a good source of vitamin B3 pecans are the perfect option if you’re fighting fatigue because this vitamin helps us access the energy in our food.

Pecans are also a fine source of protein, good fats, and zinc. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

Pine Nuts : Pine tress are used for health all around the world providing food, shelter, medicine and fuel. Pine nuts are also a good source of vitamin C, magnesium, and zinc.

Pine resin is a natural antiseptic and disinfectant. It also has antimicrobial and antifungal properties. It can be directly applied to wounds or sores and helps keep germs out. Pine resin can also be used to staunch the flow of blood.

Pistachios : Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They’re the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fiber. It will increase Hemoglobin level and boost immunity. Prevents aging and skin becomes beautiful. pistachios – 49 nuts; 6 grams protein, 13 grams fat.

Pistachios are also a great source of gamma-tocopherol, a particular form of vitamin E, and may therefore help prevent certain types of cancer, Parkinson’s disease, and Alzheimer’s. Pistachios also contain high levels of antioxidants, which help keep cells safe from dangerous free radicals.

Walnuts: These nuts are packed with antioxidants, phytosterols, proteins, Fatty Acids and other compounds that help keep breast cancer away. They’re also full of healthy omega-3s, alpha linoleic acid, antioxidant,  which can help with brain health and blood pressure. walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.

Walnuts also contain melatonin, a powerful hormone that helps regulate sleep cycles. Melatonin may also play a role in preventing cancer, quieting sundown syndrome in people with Alzheimer’s, and treating other conditions, like migraines and irritable bowel syndrome. 


Good for Heart Health :  Studies suggest that consuming about 30g (a handful) of nuts per day may reduce the risk of developing heart disease by 30-50% and reduce the risk of death from heart disease by around 20%. It seems a number of heart-healthy nutrients in nuts work together to achieve this heart protective effect.  These include –

  • Health-promoting monounsaturated and polyunsaturated fats that help regulate blood cholesterol.
  • Fiber and plant sterols that help reduce cholesterol re-absorption from the gut.
  • Arginine (an amino acid which is converted to nitric oxide in the body) which helps keep blood vessels elastic, thereby reducing the risk of atherosclerosis (hardening of the arteries).
  • Antioxidant vitamins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and inflammation.
  • Naturally low sodium and high potassium levels which assist in maintaining healthy blood pressure.


Click here for Nuts Nutrients and its Details :

Incredible benefits and properties of nuts :-

  1. They are anti-inflammatory : Thanks to the zinc and omega-3 fatty acids found in nuts, they are naturally anti-inflammatory, in addition to also boosting your body’s defenses. Nuts all have similar properties, which makes them a great choice for relieving the symptoms of inflammation.
  2. They prevent Cardiovascular disease : For those who have suffered from a heart attack or who are at risk for cardiovascular disease, eating nuts can be beneficial. Amino acid in nuts can prevent a heart attack and clogging of arteries. Eating nuts is a natural way to care for your heart health.
  3. Promote improved circulation: Nuts are useful for improving your circulation. This is thanks to the concentration of vitamin B3 they contain. This vitamin boosts the flow of blood through your body . As a result you are less likely to suffer from heart disease.
  4. They reduce body fat : Nuts helps you eliminate stubborn fat around your midsection. Eating nuts reduces your appetite so crave fewer carbs. In addition, fiber in nuts stimulates your digestive system and helps you avoid constipation.
  5. Improves your nervous System : The vitamins and omega-3 and 6 fatty acids found in nuts stimulate your nervous system function and improve the health of your neurons and overall brain activity. Nuts also help improve ypur memory and increase your learning capacity, which is essential for children and teenagers
  6. They boost your immune system : The vitamin E and antioxidants found in nuts stimulate the production of antibodies, which are responsible for eliminating bacteria, parasites and viruses that can cause disease.
  7. They treat liver problems : It’s important to learn which foods can cleanse and protect this organ to keep it from being damaged. Nuts will protect and cleanse it thanks to their antioxidants and essential fatty acids.
  8. They prevent osteoporosis : Osteoporosis is a condition that decreases bone mass, causing your bones to become thin, weak, and fragile. You have a greater chance of developingosteoporosis if you are deficient in copper.  Copper increases the density of minerals in your bones. When you don’t get enough copper in your diet your bones could lose some of their strength.  One of the minerals found in nuts happens to be copper, which makes eating nuts essential for the care of your bones.
  9. They improve your Mood : Stress, fatigue, and disappointment can sometimes be related to a lack of certain nutrients. During stressful times eating nuts can be very effective. The natural sugar, vitamins, and antioxidants found in nuts can improve your mood, so eating a serving a day is great for reducing stress.
  10. They are great for your skin : You need vitamin E to maintain healthy, soft, and young-looking skin, and you can find it in nuts. Masks and oils made from nuts will provide your skin with complete care. You’ll avoid the signs of premature aging and your skin will appear healthier and smoother.


Click here for Bad things that can happen if you eat too many nuts :

You gain weight quickly :  There’s a ton of research showing that nuts can help you lose weight. But there’s a big caveat to all the studies on nuts and weight loss: The results apply if and only if you eat a moderate amount. Eat more than the recommended daily handful, and you’ll quickly accomplish the exact opposite effect by gaining weight—and much more rapidly than you might by overeating other foods. That’s because nuts are extra calorie-dense, meaning they have more energy per ounce than most other foods. For example, one ounce of almonds has 163 calories, while the same weight in cooked pasta has a mere 37 calories.

You have digestive issues : If you ever felt gassy or bloated after eating nuts, you’re not alone. It’s a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. Eating too much fat—found abundantly in nuts—at one time can lead to diarrhea.

Your hair falls out, your nails get brittle, your breath stinks, and your muscles and joints might begin to ache : These are all symptoms of selenium poisoning, which is a rare but serious condition that you can get from eating too many Brazil nuts (all other nuts are safe). One serving of these nuts, or 8 whole pieces, has 10 times the recommended daily amount of selenium (55 micrograms). They’re so rich in this nutrient,  that researchers recommend eating not more than 4 a day—and even then, not every day.

More Problems : More than a handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they’ll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

Risks of eating too many : If you eat too much it can trigger the development of kidney stones, due to high amount of oxalic acid. You also don’t want to consume too many calories. So as with any other type of food, you should always consume nuts in moderation.

Avoid Packaged Nuts : Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, or to high temperatures that can destroy their nutrients.

Best Nut for salt craving : If you don’t have high blood pressure or haven’t been warned away from salt by your doctor for any reasons, a handful or two of salted nuts a day won’t hurt you. Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too. 


Myths about eating Nuts :-

Myth #1 – Nuts are unhealthy Food : Nuts have gotten a bad rap in certain nutrition circles. While it is true that nuts are relatively energy dense, meaning that they contain a relatively high number of calories per unit weight (Mayo Clinic, 2014), nuts are actually an important part of a healthy diet. They contain high amounts of protein and monounsaturated fats that are good for heart health. Eating raw or dry roasted nuts tends to be healthier than eating nuts packaged in oil, which can contain more unhealthy fat.

Myth #2 – Aren’t nuts fattening they’re high in fat? : Yes nuts are rich in healthy monounsaturated and polyunsaturated fats nut no they are not fattening. Research has shown that up to a 100 gms of nuts a day can be eaten and not cause weight gain. If eaten in a kilojoule controlled diet regular nut consumption may even cause weight loss. There are several ways nuts can help with weight management. So if you’re watching your waist nuts are definitely back on the menu. Say goodbye low fat diets.

Myth #3 –  Are raw nuts better than roasted nuts : No they are both just as good. The only nutrients that are reduced in dry or oil roasted nuts are those that are not heat stable such as B group vitamins. Oil roasted nuts are often sold salted so the sodium content will be higher but the sodium is only on the outside of the nut. Raw nuts are naturally low in sodium less than 10mg per 100g.

The fat contents are not significantly different between raw and oil roasted nuts because nuts are so dense they are unable to absorb any more than 2-5% of fat unlike a potato chip which is porous.

Myth #4 – Is one nut better than the rest : No each type of nut contains a range of different nutrients in different amounts. Research shows nut eaters have a better diet quality score than non nut eaters. Just as we need a variety of fruits and vegetables in our day, we need to eat a variety of nuts as well. Use nuts as a snack or as ingredients in meals to add interesting textures and tastes and get better nutrition.

Myth #5 – Nuts make you fat :  the reality is quite the opposite – nut eaters are more likely to weigh less. Healthy fats are now considered a pillar of any balanced diet, with nuts paving the way into this new era. Encouraged as part of a healthy diet, these fats have been linked to healthy cholesterol regulation as well as other health benefits.

Myth #6 – Peanuts contain some anti-aging compounds : Peanuts, especially the skin-on variety, contain resveratrol, the same compounds found in red wine that may slow cellular aging and promote heart health. Boiled peanuts have the highest levels, but roasted peanuts also deliver a healthy dose.

Myth #7 – Nuts will warm you up –  Many folks belief that eating nuts produces heat and that, therefore, you should eat them to warm up during cold winter months. Nuts have no special trait in this regard.

Myth #8 – If you have diverticular disease, you should avoid eating nuts : This most persistent myth actually contradicts advice doctors give for preventing the condition in the first place. A healthy, high-fiber diet is actually the best medicine against diverticulitis, and seeds and nuts certainly fit the bill.

Myth #9 – Pre soaked Almonds should be peeled before eating : This is a wrong impression that you need to peel almonds before consuming. The skin of almonds contains anti-oxidants. The fact is that the skin of the almonds contributes to a significant part of the fiber content, a nutrient important for regular bowel movement.

Myth #10 – Almonds cause body heat and can be consumed only in winters : Almonds can be consumed throughout the year. The common belief that almonds cause body heat has not been verified scientifically. But in peak summers, you can also consume almonds in the form of Coolers or add into sweets and dishes.


Resolution No. 6

In continuation of our Twelve resolutions today we will share Resolution No. 6.

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

Everyone can benefit from eating pulsesPulses are high in fiber, complex carbohydrates and low in fat. These nutrients make pulses an important part of any healthy diet and can help maintain a healthy weight. Also known as garbanzo beans, chickpeas are high in protein and dietary fiber, are a good source of potassiumvitamin C and folate, and are cholesterol free. The minerals such as iron, calcium, and zinc present in chickpeas contribute to maintaining healthy bones and teeth.

Pulses are a low fat source of protein, with a high fiber content and low glycemic index. Soluble fiber helps to decrease blood cholesterol levels and control blood sugar levels, and insoluble fiber helps with digestion and  regularity. Pulses provide important amounts of vitamins and mineral. Pulses are healthy, nutritious and easy to cook with.

Most national dietary guidelines recommend pulses as part of a healthy diet. Studies have shown that people who eat at least ½ cup of pulses per day have higher intakes of fiber, protein, calcium, potassium, folate, zinc, iron, and magnesium as well as lower intakes of total and saturated fat.

Many diets around the world rely on pulses as a source of protein. The amount of protein in beans, lentils, chickpeas and peas is 2-3 times the levels found in cereal grains like wheat, rice, quinoa, oats, barley, and corn. For example, eating just ½ cup of lentils provides the same amount of protein as 1 cup of quinoa or 2 cups of rice or corn.  The process of soaking, sprouting, and/or fermenting can break down many of the lectins and phytates, and if you’re fermenting, you’ll also get some bacteria in there that is very good for your gut.

One cup of cooked pulses gives you more than half the amount of fiber you need for the entire day. Pulses also contain both soluble and insoluble fiber. Soluble fiber can help manage body weight, blood sugar levels and lower cholesterol. Insoluble fiber on the other hand, assists with digestion and regularity. Pulses also contain resistant starch, a type of carbohydrate that behaves like fiber in the body; and has been shown have similar health benefits such as reduced circulating cholesterol and blood sugar levels as well as improved gut health.

Why does the U.N. care about pulses? Because they’re good for the environment and can feed the world. Pulses have a lower carbon footprint than almost any other food group, are water-efficient (using just one-tenth of the water of other proteins), and enrich the soil where they grow, reducing the need for chemical fertilizers that contribute to greenhouse gases. Pulses—grown in developing countries as well as in North America—will play a major role in meeting future food needs, since the world’s growing population is set to require a 70% increase in agricultural production by 2050.

Click here for Details of Pulses Contents

Here’s how pulses pack such a nutritional punch that they’re considered both a protein and a vegetable:

Protein-packed: ­They contain up to 9 grams of protein per ½ cup cooked serving—twice the protein of quinoa. And unlike many protein-rich foods, pulses are low in fat.

Beneficial for disease prevention: Pulses have been shown to improve blood sugar control and reduce blood cholesterol and blood pressure, thus reducing the risk factors for heart disease and diabetes.

Good for dietary restrictions: Being gluten-free and vegetarian makes them a good option for people with special diets, allergies or sensitivities.

Nutrients galore: Pulses deliver high levels of potassium, magnesium, zinc, B vitamins and iron. One serving of black beans has 1.5 times the amount of iron as ‑flank steak, plus three times the folate (an essential B vitamin) of kale, and as much potassium as a banana. Even more, red kidney beans are loaded with more antioxidants than blueberries or pomegranate juice.

High in fiber: Pulses are high in both soluble and insoluble fiber, helping with staying regular, losing weight, and feeling fuller longer

Smart source of folate: Pulses are excellent sources of folate, a B vitamin important during pregnancy to reduce the risk for neural tube birth defects. Folate is also essential to brain development and function.

Beans can fight cancer : Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.

Beans can lower Cholesterol : Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol.

Beans can help you loose weight : A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar. That should stave off hunger longer and give you a steady supply of energy.

Beans can help manage Diabetes : Beans are a diabetes sufferer’s superfood! The balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.

Pulses are good for Heart : It is effective in maintaining a healthy heart. Make sure to include more pulses in your diet which is good in lowering the chances of cardiovascular diseases. Pulses which are enriched in fiber help in maintaining a healthy heart as it good in lowering the cholesterol levels.

Crub the Cravings of Junk : Try to include chickpeas in your daily diet in order to get rid of cravings for junk. Chickpeas will help you filled when you add in your meal and moreover helps in curb the cravings for junk stuff during evening. This is one of the reasons to include pulses in your meal as it good in weight loss.

Boost fat burn : A pea-based diet is enriched in arginine basically an amino acid which is present in the peas. It enhances the carbohydrates and it also burns fat. So it is good to include peas in your meal for weight loss.

Pulses are anti ageing : Due to the presence of high antioxidant levels, beans and pulses are enriched with B vitamin folate, which is effective for your body in repairing the damaged cells.  For an anti-ageing lunchtime treat, try to mixed bean salad or stir fry incorporating pinto beans, black beans and aduki beans.


Click here for Pulses and their values


                                                       Pulses – Proteins /100g
Indian / Hindi name                    English name
Arhar / Rahar / Tur / Tuar

( 22.30g )

 Pigeon pea / Red gram          
Chana   ( 13.00g )  Chickpeas (Brown)             
Cholia / Hara chana ( 13.00g )  Chickpeas (Green)            
Chana Daal ( 25.40g )  Split Bengal gram            
Chawli / Lobhia ( 23.80g )  Black-eyed beans / Cowpea  
Daal ( 25.40g )  Pulses / Split beans / Beans               
Dalia ( 21.20g )  Broken wheat                          
Kabuli Chana / Chhole ( 13.00g ) Garbanzo beans / Chickpeas (White)          
Kulthi  Horse gram                         
Kurmura  Puffed rice                       
Masoor ( 26.00g )  Red lentils                         
Matar (  5.42g )  Pea                         
Moong ( 23.86g )  Green gram / Mung bean            
Motth / Matki ( 23.60g )  Turkish gram / Moth bean               
Poha ( 10.30g )  Beaten rice                         
Rajma ( 23.60g )  Kidney beans                
Til ( 26.00g ) Sesame
Urad Daal / Kaali Daal ( 24.00g )  Black gram / Black lentil (whole) /  White lentil     
Vaal ( 24.90g )  Field beans                             

All the pulses mentioned above are available either fresh or canned. Some might need to be soaked overnight and then boiled. Beans contain indigestible carbohydrates, soaking and rinsing dry beans before cooking is necessary to help digest the carbohydrates. An easier alternative would be to buy the canned version, It is recommended that reading the food labels, and picking the healthier ones with no added salt and sugar.

The major side effect of increasing pulses in your diet could be an increase in gas production in the lower colon. Researcher says this is usually temporary and advises to gradually increase your intake of pulses up to one cup a day to prevent or reduce these symptoms. Some individuals with irritable bowel syndrome may experience increased discomfort with the added gas and bloating. However, people who are required to watch their protein intake, especially those with renal disease, lupus and gout, should consult a dietitian before increasing their pulse intake.

For legumes, the highest proportion of protein content is:

  • Soybean: 33–45%
  • Common bean (Phaseolus vulgaris): 21–39%
  • Winged bean (Psophocarpus tetragonolobus): 30–37%
  • Cowpea (Vigna unguiculata): 21–35%
  • Groundnut: 24–34%
  • Mung bean (Vigna radiata)
  • Pea (Pisum sativum): 21–33%
  • Moth bean (Vigna aconitifolia)
  • Urd bean (Vigna mungo): 21–31%
  • Lentil (Lens culinaris): 20–31%
  • Grass pea (Lathyrus sativus): 23–30%
  • Chickpea (Cicer arietinum): 15–30%
  • Horse gram (Macrotyloma uniflorum)
  • Pigeonpea (Cajanus cajan): 19–29%
  • Rice bean (Vigna umbellata): 18–27%


Click here for Advantages of having pulses

Advantages of consuming Legumes ( Bean, Pea, Lentil or Peanut ) –

Legumes – for example, soybeans, lentils, dried beans and peas – and meat both supply nutrients essential to your well-being. However, they also lack specific nutrients that support your health or can diminish health by introducing detrimental food components into your body. Understanding the advantages and disadvantages of these foods can assist you in making healthy choices for day-to-day meal planning.


The protein in legumes and meat provides amino acids your body needs to build and maintain muscle, keep your immune system healthy and promote the synthesis of hormones and enzymes. Although your cells can manufacture some amino acids, other amino acids – known as essential amino acids – must come from the foods you eat. The proteins in meat are nutritionally complete and contain all the essential amino acids you need for good health. Legumes, conversely, usually lack one or more of the essential amino acids, and relying on legumes alone to meet your protein needs might result in a nutritional deficiency. Combining lentils with other plant-based foods such as grains and nuts, which supply complementary amino acids, overcomes this disadvantage of legumes.


Although dietary fat is necessary for optimal health, eating too much or the wrong kinds of fat can lead to poor nutritional status and increase your risk of disease. Meat commonly contains unhealthy saturated fats and cholesterol that can add unnecessary calories to your diet and lead to cardiovascular disorders. By contrast, legumes add little fat to your diet, and the cholesterol-free lipids they do contain supply you with heart-healthy unsaturated fats that lower your risk of developing heart disease, diabetes and cancer.


You can obtain iron from both plant foods and meat. The iron in animal-based foods exists in a form called heme iron. This type of iron enters your bloodstream from the digestive tract more readily than the non-heme iron found in legumes. Therefore, your body absorbs iron from meat more efficiently than it does that from legumes, helping you to avoid iron deficiency, which can cause fatigue and reduce mental function. Alternatively, consuming legumes with a source of vitamin C or in combination with a food rich in heme iron increases your absorption of the non-heme form of this mineral.


Unlike meat, legumes offer dietary fiber, which not only helps prevent digestive issues such as constipation but also assists in regulating blood cholesterol. Beans, for instance, contain both insoluble fiber, which helps move food through your digestive tract, and soluble fiber, which slows the absorption of cholesterol into your bloodstream. Meat offers neither of these advantages to your digestive or cardiovascular systems. For optimal health, your daily diet should include 14 grams of fiber for each 1,000 calories you consume, according to Colorado State University Extension. Therefore, if you typically take in 2,000 calories each day, your food should supply you with 28 grams of fiber, or the amount in approximately 2 cups of lentils. Meat supplies none of this necessary dietary component.

Why are pulses underestimated ? Some common reasons people give are :-

  1. Cooking time : The length of time it takes to cook pulses is a lot longer compared to vegetables.
  2. ‘Poor Man’s Food’ :  They have the stigma of being poor man’s food – replaced by meat once people can afford it.
  3. Flatulence ; Some carbohydrates found in pulses produce gas and bloating for some people.
  4. Presence of anti-nutrients : Raw pulses contain ‘anti-nutrients’  ( phytate, tannin and phenol ) which can limit the body’s absorption of minerals.
  5. Soaking in ash Solutions : Will reduce the ‘anti-nutrients’ more effectively.

Soaking dried pulses for several hours brings them back to life and activate their enzymes. 4-8 hours of soaking for most pulses reduces the cooking time and ensures that they can be more easily digested and their nutrients better absorbed by the body.


Click here for Disadvantages of eating Beans –

Gastrointestinal Problems

The high amount of non digestible fiber in beans may cause gastrointestinal problems if you aren’t used to eating them. Reduce intestinal discomfort by changing the water several times while soaking beans. In addition, drink plenty of fluids and get regular physical activity to help your body move your bowels. Gradually adding beans to your diet can also help you avoid unpleasant intestinal effects. If you still experience gas, abdominal cramping or other symptoms after eating beans, consider sprinkling an over-the-counter digestive enzyme on the beans before eating them.

Iron Absorption

Many types of beans contain high levels of iron, such as kidney beans, lima beans, soybeans and white beans. However, beans provide non-heme iron, which isn’t as easy to absorb as heme, or meat sources of iron. Improve your absorption of iron by eating beans along with meat, seafood or poultry or by eating beans with a source of vitamin C, such as oranges or bell peppers, recommends the Centers for Disease Control and Prevention.

Incomplete Protein

Beans don’t contain complete proteins, which means they don’t provide all the essential amino acids your body needs. Eat other protein-rich legumes and grains, such as rice, to ensure you consume all of the essential amino acids. You don’t have to eat other proteins at the same meal as beans as long as you eat them on the same day, says the CDC.

Cereals and Pulses are considered to be one of the most nutritious food to live a healthy life but the fact has been neglected that the intake of these cereals is not raw. Before it goes into the stomach it has been changed into the delicious and spicy dishes, which lost all the nutritional value after being processed and cooked.

Cereals are the food of earthy elements depending exclusively on these foods creates acid  residues, develops hardening  & stiffening of arteries & joints making body heavy & stiff. Then to break down this stiffness we have to take help of yoga & other exercises. Lesser the cereal intake, more flexible the body. People are severely addicted to cereals.

     Reasons to avoid legumes –

  1. Legumes are Low in Nutritional Value – legumes have some nutritional value, but they are
    not providing you anything that you can’t get more easily and better from other foods.
  2. Legumes contain Phytates – For the most part – just prevent minerals in a particular food from being absorbed. So don’t expect to be absorbing all the nutrients that are in legumes.
  3. Legume Contains Lectins – The 2 main effects of lectins are that they cause “Leaky Gut” and they lead to increased inflammation in your gut. However, if you cook legumes well enough, this may not be a major issue for you.
  4. Legumes are high in protease inhibitors – Protease inhibitors keep proteins from being properly broken down and absorbed, your body starts producing too much of certain enzymes. When this happens, it can lead to all sorts of problems like Leaky Gut, chronic inflammation, and allergic reactions.
  5. Legumes have carbs and can stall weight loss – This is probably one of the last reasons that most people should avoid legumes (after all, they’re not really doing very much for you to begin with), but if you need to lose weight or control your blood sugar, then cutting legumes out of your diet can help immensely.
  6. Legumes can contain PhytoEstrogens – phytoestrogens can cause your body to over-produce estrogen, which will disrupt your entire hormonal system.
  7. Cans of Legumes contain BPA – While there is still debate about whether BPA is harmful or not, if you are looking to avoid it, then the best to avoid cans of legumes.
  8. Legumes have some protein and Fiber – While Legumes can be good source of Protein if your are vegetarian, the amount and quality of the protein in legumes is generally not as good as in meat.
  9. Legumes contain saponins – These can cause leaky gut.
  10. Legumes contains Foodmaps – Pretty much all legumes contain Galactins, which are a particular type of FODMAP. They are not a problem for everyone, but for many people, they cause a variety of digestive problems.


Resolution No. 7

In continuation of our Twelve resolutions today we will share Resolution No. 7.

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

                                                                   “A family that dines together stays together ”

                                                                  “ The family is one of nature’s masterpieces “

                                                       “ The family is the school of duties – founded on love “

                                                       “The family is the first essential cell of human society ”

                                                                                “ Family makes a house home “

Most of us are caught up in a hectic whirlwind of activities which start on Monday morning, end on Sunday night and then begin all over again. Time slips by as we rush to complete urgent tasks which relate to juggling jobs, running the household, chauffeuring our children, our parents, relatives and spouses to work, school, appointments and commitments. Yet, we all acknowledge, that spending quality time together is the best way we have to show each other that we care and that our families are important.

How much quality time do you spend as a family? Learn what ‘quality time’ really means, and how you can build stronger bonds with your partner and children.

With an ever-growing list of tasks to accomplish each day, it’s easy to let time with your partner and children slip down your priorities.

Actually spending quality time together is important – it helps our children to feel more confident and secure, builds stronger family bonds and is good for our own emotional health.

What exactly does ‘quality time’ mean? It’s an expression we hear often but is hard to quantify – every family is different, and its meaning will vary from household to household.

For some people it may mean pulling out the board games once a week, for others it’s having in-depth conversations around the dinner table, and for some it may be enjoying a sport together.

Whatever it means to you, it’s essential that you make it a priority for yourself, your relationship and your family.

We love our families and spend so much effort trying to make money to provide them with a comfortable lifestyle — but sometimes we forget that giving our kids our time is more important than providing them with cool clothes or the latest technology trends. Even for older kids — who you’d be pretty hard-pressed to get to admit that they want more attention from their parents and siblings — a good solid family hang has serious benefits.

Another important quality is stability. Quality family time creates a balance in one’s life. You will always know that if you ever need something, your family will always be there for you. With all of the craziness in your life, your family will continue to be the foundation that you can always lean on for support. Not only does quality time create a non-judgmental atmosphere, where one can truly enjoy themselves, but it also creates an atmosphere of trust.

Not only is quality family time with one’s immediate family important, but also with one’s extended family. Having a feeling of acceptance from not only the people you live with every day, but also, from the people you call your family is a wonderful feeling.

How much time should families spend together? That varies from family to family. Families with young children usually spend the most time together because young children need a great deal of physical care and guidance. Families with teenagers may spend less time together because teens naturally want to spend more time with their friends. Single parents need a break from their children and may need more opportunity to enjoy the company of other adults.

Healthy families keep a good balance between “too much” and “not enough” time together. They spend enough time to satisfy all family members. Children learn to bring balance to their lives when they see their parents setting aside time for what they value.

Click here for Why you should spent quality time with family ?


  1. It builds self esteem in children – Children who spend time with their parents participating in activities together build a positive sense of self-worth. When children feel that they are valued by their parents, they feel more positive about themselves. Family activities don’t have to be expensive or luxurious to be meaningful. Take a walk together, go for a bike ride, go to park or play any game at home. The important part is just being together and enjoying each other’s company.
  2. It strengthens family bond – Families who share everyday activities together as well as share vacations or daily excursions as a group form strong, emotional ties, share a stronger emotional bond as well as an ability to adapt well to situations as a family. Share your favorite hobbies, sports, books, movies or other favorite activities and build strong family ties for life.
  3. It develops positive behavior – Children and adolescents who spend more time with their parents are less likely to experiment with substances like cigarettes, alcohol and drugs. According to studies,teens who have infrequent family dinners are twice as likely to use tobacco, nearly twice as likely to use alcohol and one and a half times more likely to use drugs. Kids who frequently eat with their families also usually have improved dietary intake compared to those who don’t eat as often with family members.
  4. It creates happy memories – Family time creates warm memories for parents and children alike. Children with happy family memories are more likely to create a loving environment for their own children when they grow up. Learning to work and play as a family unit is one of the best lessons children can be taught so they can develop into competent adults and parents.
  5. It helps parents and children reconnect – Spending time together as a family helps busy parents reconnect with their children. Children tend to share more information about their lives while enjoying an activity with you rather than when you ask them “What did you do today?” It is also a time when life lessons, like sharing, fairness and compassion, can be reinforced without conflict. Children grow and change quickly, so family time is a wonderful time to get to know your child better.
  6. Set aside family time – Don’t just assume it will happen. Just like the meeting you talk about but never book, there’s always a risk it will fall between the cracks. It’s easy to think ‘we see each other all the time, we can do it another time’, but once you fall out of the routine it’s much harder to schedule it back in there. Remember that this is not time you get to opt out of.
  7. Find one-on-one time too – While it’s important to do things as a whole family, it’s also important to find time to spend with individuals – including your partner! So plan date nights together (this can even be a movie once the kids are in bed), and take turns to take one of your children to the park, for example, while your   partner takes the other for a hot chocolate.
  8. Find common ground – It’s a lot easier to spend time together when you are all doing something you enjoy. So take the time to find out what you all like to do – or activities you can do with one of your children on their own. If you work long hours, try to eat breakfast in the morning with them or curl up for a bedtime story – even ten minutes of quality time is better than nothing!
  9. Be present – We’ve all become quite proficient at multi-tasking in our busy lives, but spending quality time with your family means not answering the phone, chatting or checking emails. It means not reading a magazine while you’re watching Tv – we know she can be tedious, but engaging with your child is important! Knowing you are laughing alongside them or asking questions at the end means they feel like you’re a bigger part of something they enjoy.
  1. Be a role model – Don’t forget that your every move is being watched. If family time is important to you, your children are more likely to want to join in. So if you want your child to join in, lead by example! If you spend all your time on the phone during family time, you’re giving them the impression that they can pull out.
  2. Be supportive – It’s hard to watch your children grow up and start to make their own choices, especially when you don’t agree with them. But remember to be supportive – you want your child to know that if they are in trouble they can talk to you. So being there from the beginning means they’re more likely to come to you when they really need your help. Be there no matter what – but remember you don’t always have to say what they want to hear.
  3. Family bonding time – Family bonding time is time the family spends together meaningfully. This is a designated time your family plans to interact with each other over a group of activities or a major fun project. Parents can use this time to relate their childhood to an adolescent just beginning his childhood interactions.
  4. Children are confident – Making a habit of displaying interest in the well being of your spouse and children will make them more likely to consult family members when there are personal problems occurring.
  5. It Helps You Get To Know Each Other Better – Your family is always changing and growing. Most of their thoughts and new beliefs will not even come into your radar if you don’t have some quality family time together. But, during family time, talks about goals, dreams, and important things can come to life, which makes this a unique way to get to know the people in your family.
  6. It Helps You Practice Acceptance And Compassion – Your family is going to express some different views and opinions during family time, and this is a great way to practice acceptance and compassion towards others. Developing these skills will help you when you are having struggles in your relationships. It will help your loved ones feel more valued as the person they are. And, it will strengthen your family bonds even more.
  7. It Gives Everyone A Sense Of Value – Family time makes everyone feel like part of a team. It makes everyone feel as though they are valuable and needed in some aspect, which can help them get through the tougher times in life. Also, your sense of family is something that you can always fall back on when you are struggling with the other relationships in your life.
  8. It Creates Shared Laughter – Laughter is good for everyone’s happiness and health. In fact, laughter can help reduce pain in the body and give clarity in the mind. Laughter is a real medicine and is actually used as a therapy to help people feel better and boost health. And, laughter is known to burn calories at 50 calories per 15 minutes. So a good bout of laughter after dinner could be the exact thing you need to help burn it off.
  9. It occupies your mind – Do you want to forget about a stressful day or stop thinking about something that is worrying you for a while? Family time can help you do that. As you focus on the people in your family and what you are doing, you will be more present in the moment and less focused on the past or the future. Being present is very good for your mental well-being, as well as for your physical well-being.
  10. Unleashes your creative side – It feels good to unleash your creative side after a serious day. Family time is usually spent playing games or having fun, which is all about creativity. The major benefits of creativity include stress relief, gaining self-awareness, and gaining the ability to problem solve. In other words, if you are tackling a problem at work or in your life, spend some time with the family getting creative, experience the benefits, and then go back with a fresh and ready mind.
  11. It Gives You A New Perspective On Your Home – when you all gather in the living room for some family time, your home looks completely different. This is because you are more present and aware of your surroundings, so you notice the feel of your home, the look of it, the way people move in it, and even the smell of it much more. It makes your home feel more like a home
  12. Encourages A Better Path For Kids – Kids benefit from family time in a big way. They also get future benefits, such as less likely to have issues with behavior and less likely to get involved in gangs or in drugs. In other words, kids that spend family time with their loved ones, and get a lot of nurturing during that time, will make better choices for themselves. They have less of a void in their life to fill.
  13. It Gives You A Place To Share Important Things – Family time is a time when you feel connected, and that is when all the beans are spilled because we all want to share our excitement and important thoughts with other people we feel connected to.


Click here for Ideas to spend time together –


  1. Family night – Choose a night each week that is always family night. Everyone should know what night this is. Keep it scheduled and don’t let anything fall in its place. This is important. Go to a fun place together, movie or go out for dinner. Stay home for a movie night or game night. Talk! Tell each other about your week and your plans.
  2. Family vacation – Have a family vacation at least once a year. It doesn’t have to be an elaborate cruise, although that would be a blast and surely create fond memories! Go camping, hiking, go to amusement parks, or even have a staycation. But do it, spend time together on vacation!
  3. Exercise together – Get outside with your kids! Go enjoy the great outdoors. Go hiking, fishing, boating, or participate in family runs together. Physical activity and sunshine is great for everyone but when you do it together as a family, you build those relationships at the same time.
  4. Read together – Go to the library together. Find a list of great chapter books for whatever age your children are. Reading together makes for great conversation and bonding time. And if a movie was made after the book, go see it together!
  5. Get Artsy – There are some awesome classes and opportunities out there in the city. Go to a museum or an art show. Or just find a simple craft to make at home together. Whatever it is, doing art together makes great memories with your family.
  6. Serve others – Find a way to help someone else as a family. Do you have an elderly neighbor that needs help pulling weeds? Get involve in some social activity. They will learn the value of helping others and doing it together makes a huge difference!
  7. Get in the kitchen – When you make dinner, ask one of your children to help you. This might make the dinner process a little longer, sometimes a lot longer. But if you help your kids get familiar in the kitchen when they are younger, it will be easier for them later on; they might even thank you for it someday.
  8. School Events – Attend school events together
  9. Shopping – Shopping with the family can make a simple chore an event.
  10. Watching together – Go to the theater, watch television, or rent movies. By watching some shows your child enjoys, you will learn more about him/her and can use the topics brought up for more interesting discussions.
  11. Religious activities – Perform religious activities together on holidays.
  12. Homework – If parents can spend positive time with their children without conflict, this can be a good bonding experience where the school work itself is just a means to the end.
  13. Longer life – Organise family get-togethers as often as possible to reap the health benefits.
  14. Healthier lifestyle – Spend time with optimistic and health-conscious family members if your lifestyle is less than ideal.
  15. Less Stress – Talk about your worries with anyone in the family, you have a close relationship with – if not your mother then your partner, for instance – to help you feel more at ease.
  16. Less isolation – Enjoy the benefits of family relationships and try organising more time with your partner, children and members of your extended family if you’re feeling isolated.
  17. More confident kids – Persuade your partner and children to unplug themselves from their digital devices and arrange activities you can all do and enjoy together as often as possible.
  18. Create new traditions – Don’t wait for holidays or vacations to connect. Sunday breakfast, Friday game night, weekend shopping, morning walk, or gardening can bring the family together.Whatever tradition you choose, make sure everyone, including parents, honors a set time. Everyone should show up and unplug. No texting, no Facebook, and no TV. “Don’t let your schedule run you,”
  19. Have dinner – Eating dinner as a family allows you to be a part of their daily conversations and to answer any questions they may have come across during the day when you were apart.
  20. Fix things together – Fixing things together allows you to plan for the project and also gives you lots of time to interact.
  21. After dinner walks – The act of walking whilst you talk may actually make it easier for children to bring up difficult topics or problems they face because they have something else (like walking) to focus on when they bring these subjects up.
  22. Share family stories – Find time to share family photos, stories about your family’s history. Dig out your old photo albums and look through them with your children. Add new pictures to the family collection together and make this a regular activity.
  23. Connect with your teenagers – As your children grow into their teenage years, spending time together becomes even more important, and at the same time, difficult. It takes a little more effort, but finding daily time for your teenagers is possible.
  24. Do Good – Teenagers are inspired to volunteer and to make a difference in the world around them. Find a cause which you both identify with and sign up together. Attend regularly, volunteer and find time for each other too.
  25. Get to know your teen’s friends – Teen’s spend a lot of time with their friends, finding out who they are as individuals and learning how to socialise beyond the family. Try opening up your home and welcome your teen’s friends to get to know them better.
  26. Celebrate Family traditions – Share these family traditions with the younger generation and set aside the time to follow these traditions together to create lasting memories.
  27. Make your spouse feel special – In all our daily rush, we sometimes take the person closest to us for granted. Spend time with your spouse and let them know that they are special to you in every way.
  28. Celebrate, Recognise and appreciate each other – Keep track of important events such as family birthdays, job changes, retirements, anniversaries, engagements, graduations, births, and yes, deaths too. Recognise these important events and make time to attend them, organise celebrations for them and be there to support each other.


Click here for Quotes about family time to inspire you:


  1. “In family relationships, love is really spelled T.I.M.E.”
  2. “At the end of your life, you will never regret not having passed one more test, not winning one more verdict, or not closing one more deal. You will regret time not spent with a husband, a friend, a child, a parent.”
  3. “Family time is sacred time and should be protected and respected.”
  4. “If it is important to you, you will find a way. If not, you’ll find an excuse.”
  5. “Listen earnestly to anything your children want to tell you, no matter what. If you don’t listen eagerly to the little stuff when they are little, they won’t tell you the big stuff when they are big, because to them all of it has always been big stuff.”
  6. “Family is the most important thing in the world.”
  7. “If you want something to last forever, you treat it differently. You shield it and protect it. You never abuse it. You don’t expose it to the elements. You don’t make it common or ordinary. If it ever becomes tarnished, you lovingly polish it until it gleams like new. It becomes special because you have made it so, and it grows more beautiful and precious as time goes by.”
  8. “To us, family means putting your arms around each other and being there.”
  9. “Some of the most important conversations I’ve ever had occurred at my family’s dinner table.”
  10. “When in doubt, choose the kids. There will be plenty of time later to choose work.”
  11. “Children will not remember you for the material things you provided, but for the feeling that you cherished them.”
  12. “Happiness comes from unselfish service. And happy homes are only those where there is a daily striving to make sacrifices for each other’s happiness.”
  13. “I think togetherness is a very important ingredient to family life.”
  14. “Family: like branches on a tree, we all grow in different directions yet our roots remain as one.”
  15. “We didn’t realize we were making memories, we just knew we were having fun.”
  16. “If you want your children to turn out well, spend twice as much time with them and half as much money.”
  17. “You always have time for the things you put first.”
  18. “Family is not an important thing. It’s everything.”
  19. “While we try to teach our children all about life, our children teach        us what life is all about.”
  20. “When you love what you have, you have everything you need.
  21. No amount of money or success can take place of time spent with your family.
  22. Love your family. Spend time, be kind & serve one another. Make no room for regrets. Tomorrow is not promised & today is short.
  23. Your children get only one childhood. Make if memorable.
  24. Having family time to reflect on your day is the BEST.
  25. Time spent with family is worth every second.
  26. Rejoice with your family in the beautiful land of life.
  27. I don’t think quantity time is as special as quality time with your family.
  28. If you want to change the world go home and love your family.
  29. Your family and your love must be cultivated like a garden. Time, effort, and imagination must be summoned constantly to keep any relationship flourishing and growing.
  30. If you are too busy to enjoy time with your family, then you need to reevaluate your priorities.
  31. Sticking with your family is what makes it a family.
  32. Family time is the best time.
  33. No matter what, it’s family time over everything.
  34. A man should never neglect his family for business.
  35. Do you spend time with your family? Good. Because a man that doesn’t spend time with his family can never be a real man.
  36. Your cell phone has already replaced your watch, alarm clock and calendar. Don’t let it replace your family.
  37. The most important thing in the world is family and love.
  38.  Togetherness is a very important ingredient to family life.
  39. Family always going  be there. The material things come and go.
  40. The single most important factor in our long-term happiness is the relationships we have with our family.
  41. One of the important thing that binds family should be a shared sense of humor.
  42. Ultimate life dream project should be kids and family.
  43. Nurture the practice of family values, by embracing policies that value families.
  44. My family is my life and everything comes second.
  45. Family is the most mysterious and fascinating institution in the world.
  46. The family is the nucleus of civilization.
  47. Dignity is not negotiable. Dignity is the honor of the family.
  48. Having somewhere to go is Home. Having someone to Love is Family. Having both is a Blessing.
  49. Family is like music, some high notes, some low notes, but always a beautiful song.


Resolution No. 5

In continuation of our Twelve resolutions today we will share Resolution No. 5

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

According to Ayurveda, water stored in a copper vessel has the ability to balance all the three doshas in your body, (vata, kapha and pitta) and it does so by positively charging the water. The water stored in a copper vessel is known as ‘tamara jal’ and is supposed to be consumed after storing the water in a copper vessel for at least eight hours. The traces of copper in a Tamra jal are safe and in fact, healthy.

When water is stored in a copper vessel overnight or for over eight hours, a very small amount of copper ions gets dissolved into the water. This process is called Oligodynamic effect which has the ability to destroy a wide range of harmful microbes, molds, fungi etc.

Elders in the family emphasize on many home remedies, one of them being drinking water in copper vessel. It is considered very beneficial for our health. Now, the current medical studies are also supporting this ancient Ayurvedic practice.

The right way to drink water from a copper vessel :-  First, it is very important to buy vessels that are made of Pure Copper . Do not buy the ones that have other metals mixed in it. Some of the common vessels made with copper are copper water jugs or a Kalash.

Secondly, once you have bought it, rinse it out thoroughly with water. Then fill it with water and cover it. Let the water rest for 6 hours (minimum) to 8 hours (maximum) and then drink it.

Keep water in a copper vessel overnight by your bedside and drink this water first thing in the morning when you wake up.  You will feel very refreshed and light every day.

Keep 2-3 glasses of water in a copper vessel overnight, and drink it in the morning. (Do not overdo the process, 2-3 glasses is sufficient for a day). When water is stored in a copper vessel, the copper gently leaches into the water and provides all its positive properties. The best part about this water is that it never becomes stale and can be stored this way for long periods of time.

Remember you should not drink this copper vessel water all year long. Once you start drinking water stored in a copper vessel you can continue this practice for three months and then take a break for one month (stop drinking water stored in the copper vessel). According to the FDA about 12mg/day is more than sufficient for the body to use without causing any harm. After a one month break, you can continue drinking water again from a copper vessel for next three months. This gives our body time to remove any excess copper deposited in our body. The body has its own mechanism of eliminating the excess of anything. Though rare an excessive amount of copper can lead to copper toxicity.

Do not use a coarse scrub to wash the inside of the vessel as it will tend to scrape away copper from the vessel. Instead, use one half of a lemon (you can squeeze out the juice) and rub it on the inside of the vessel. Allow it to stand for a few minutes and then wash off with plain water.

Click here for Symptoms and Benefits :

Symptoms of copper deficiency – Our body needs copper only in small amounts, but we often don’t eat enough copper-rich foods.

A deficiency in copper, therefore, can have the following negative effects in our body, and this is just a short list!

  • Anemia and low white blood cell count
  • Brittle bones leading to osteoporosis
  • Oxidation of LDL cholesterol that causes heart problems
  • Poor immune system, low resistance to infections
  • Thyroid disorders
  • Low body temperature or always feeling cold
  • Lethargy
  • Water retention
  • Stunted growth
  • Hair loss and premature hair greying
  • Skin problems
  • Fatigue
  • Unexplained weight loss
  • Muscle soreness
  • Neurological disorders

Benefits of drinking water from a copper glass :-

  1. Prevents water-borne diseases – Copper aids the body’s absorption of iron, which plays a key role in fighting anemia. An Anemic person must eat iron-rich foods and/or take iron supplements.   Copper-infused water can assist with the body’s absorbing of iron and help to fight Anemia.
  2. Helps the digestive system to perform well – Copper helps cleanse and detox your stomach to ensure proper elimination of waste and harmful products. It also regulates liver and kidney functioning, and ensures the absorption of nutrients from food. Copper has properties that stimulates peristalsis, kills harmful bacteria and reduces inflammation within the stomach– making it a great remedy for ulcers, indigestion and infections.
  3. Aids in weight loss – To lose weight quicker, try drinking water stored in a copper vessel regularly. Apart from fine tuning your digestive system to perform better, copper also helps your body break down fat cells and eliminates it more efficiently, thereby, helping your body keep only what it will use and throw out the rest.
  4. Slows down aging – Copper is known to be oligodynamic in nature (the sterilizing effect of metals on bacteria), and can destroy bacteria very effectively. It is especially effective against E.coli and S.aureus bacteria that are commonly found in our environment and are known to cause severe illnesses in the human body. It can also help reduce the risk of cross-contamination and prevent the spread of infection.
  5. Good for heart health – Copper helps regulate blood pressure and heart rate as well as lowers bad cholesterol and triglyceride levels. In addition, copper prevents the accumulation of plaque in the arteries to promote better blood flow to the heart. Copper-infused water can help your body to prevent heart disease.
  6. Maintains healthy skin – Copper is the main component in the production of melanin that defines the color of your eyes, hair and skin. Melanin also helps keep the skin safe from sun damage, speeds up wound healing and covers up scars. It aids the production of new cells that help replenish the top layer of your skin. The production of new cells helps you enjoy smooth, blemish-free and clear skin.
  7. Regulates the working of the thyroid glands – One commonality amongst people with thyroid diseases is that they usually have low levels of copper in their body. Copper is one of the most important trace minerals the thyroid gland needs to function optimally.
  8. Stimulates the brain – Copper actually helps in the synthesis of phospholipids that are essential for the formation of myelin sheaths. Thereby, making your brain work much faster and more efficiently. Apart from that, copper is known to have brain stimulant and anti-convulsive properties (prevents seizures), that do a world of good for your brain.
  9. Its anti-inflammatory – Copper also helps in the production of new and healthy skin cells that replace old dying ones. This asset is especially great to relieve aches and pains caused due to inflamed joints. Also, it improves the bone health and therefore prevents any problems related to bones like osteoporosis.
  10. Fights free radicals – Copper has very strong antioxidant properties that helps fight off free radicals and negate their ill effects – one of the main reasons for the development of cancer. Copper promotes the breakdown and elimination of fat cells.
  11. Immune System – Copper has very potent anti-inflammatory properties. Copper also has bone and immune system strengthening properties, helping to mitigate arthritis and rheumatoid arthritis.
  12. Its Anti Microbial – Storing contaminated water in copper for up to 16 hours at room temperature considerably reduces the presence of the harmful microbes, so much that copper holds promise as a point-of-use solution for microbial purification of drinking-water.
  13. Helps maintain a good pH balance – Copper ions in water help to maintain a good balance of pH level in the body, making the body a conducive and healthy environment for beneficial bacteria, and toxic to harmful bacteria. It helps eliminate discomforts such as acidity and can reduce gas and bloating. This, in turn, will prove useful in balancing and regulating hormones  and healing for intestinal ulcers.
  14. Helps in baby’s development – The copper present in the water stored in copper container is also important for the formation of the unborn baby’s blood vessel, nervous system, heart and skeletal system. It also helps in improving hair health and skin health of your baby.
  15. Prevents neurobehavioral disorders – Drinking water charged with copper help in curbing the development of Attention Deficit Hyperactivity Disorder or ADHD in the baby in your womb. Copper in the water covers the neuron gaps in the brain by synthesizing lipids to form the myelin sheath. When you have the deficiency of copper, it can lead to several mental issues.Plus, regular consumption of this copper rich water helps in resisting seizures and convulsions.
  16. Faster healing – When you experience a cut or scrape, water stored in a copper vessel may help you by speeding up the healing process. Full of properties that fight bacteria, viruses, and inflammation, copper can prevent infection while also promoting healing. Since it has anti-bacterial, anti-fungal and anti-viral properties, copper helps to heal wounds in an effective manner.
  17. Kiss wrinkles goodbye – Water that has been stored in a copper vessel contains a large amount of antioxidants which play a major role in warding off wrinkles and age lines. Antioxidants can also replace dead skin cells and promote new skin growth. Your skin will thank you with every sip!
  18. During Pregnancy – Your immune system faces a special challenge during pregnancy to protect both you and your baby from any illness. Drinking water from a copper vessel during pregnancy helps to ward off infections and illnesses.
  19. Beauty Product – Copper is responsible for melanin production in the body which imparts the natural skin color.  If you have a rich content of copper in your body then your skin will become smooth and supple and you get a flawless and glowing skin.
  20. Increases Energy Production – Copper is essential for the synthesis of adenosine triphosphate, which is an energy storehouse of the human body. The cuproenzyme, cytochrome c oxidase, affects intracellular energy production. Therefore, when we have enough copper in our bodies, we will have enough functional and accessible energy to get through the day without feeling lethargic or tired.


Our body cannot synthesize copper, so we need to obtain it from dietary sources. Copper is present in small amounts in various foods such as in meat, seafood, whole grains, beans, legumes, all nuts (avoid peanuts), leafy greens, garlic, and root vegetables.

Eating any of these foods that have been processed (packaged or canned) will not provide you any copper as copper content is lost in processing and prolonged storage in a highly acidic environment.

Click here for Debunking Myths about copper glass:

One of the myths that we hear about copper is that it is poisonous and is bad for us. Well, on the contrary, copper is an element that is essential for our enzyme systems. Enzyme systems are credited for various metabolic processes that are crucial to the sustenance of life. Copper are necessary for an overall healthy lifestyle, as this mineral enables a normal metabolic process in association with amino acids and vitamins. Copper cannot be produced within the body and therefore needs to be added from external sources.

Our Ancestors stored water in copper vessels to kill bacteria. Before water purifiers came in people had to find a way to kill bacteria in the water before drinking it. Copper vessels were one of those ways. The Oligodynamic effects of copper not only cleansed the water but also ionized it with nutrients. Today’s water purifying systems tend to strip water of most healthful nutrients.

There have been cases where people have experienced copper toxicity. Hearing these stories, people are quick to conclude that copper is bad. Most copper toxicity cases has been traced to drinking water from corroded copper pipes. The corrosion of the pipes takes place due to the acidity and softness of the water. Cooking acidic foods in copper pans or pots can also contribute to the toxicity of copper.

Since last few years lead has been used because of its non-corrosion properties. However, the use of lead to avoid corrosion in drinking water has become illegal in many countries, due to the poisonous nature of lead. Lead is harmful whether ingested or inhaled. Unfortunately, there are still some pipes that still have been coated with lead, causing the death of millions (Lead Poisoning).

The idea behind throwing coins in river is not about the blind faith of river worship but to kill the harmful bacteria with copper coins as this purified water would be useful for fish and other living beings within the water and the humans and animals drinking it would remain healthy. Today’s generation, without thinking of the meaning behind this act, are  ignorantly throwing Nickel  or Aluminum  coins into rivers, which is of no use and in fact detrimental to environment.