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 :

 

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:

 

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

 

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.

 

NUTRITION FACTS
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

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

 

Click here for Benefits of Milk

 

                                                                          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.

 

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

 

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.

 

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

 

We will review twelve resolutions over next few weeks.

Resolution No. 1 

START  TODAY AND  WALK  TOWARDS GOOD HEALTH – ITS NOW OR NEVER

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,

Obesity,

Depression,

Embolism,

Osteoporosis,

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

                                                  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.

       HEALTH IS A STATE OF BODY.  WELLNESS IS A STATE OF MIND.

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.

2. 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

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

          Benefits – Possibilities of High BP will be reduced.

4. 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.

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

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

6. 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.

7. 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.

8. 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.

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

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

10. 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.

12. 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.

Stress Relievers                                                   

Healthy ways to deal with stress:-

a. Wake up Early morning

b. Prepare for the morning the night before

c. Maintain a sense of humor

d. Keep an agenda / Planner

e. Check your agenda often

f. Evaluate your priorities

g. Fix or abandon toxic relationships

h. Manage your time well

i. Focus on what you can control

j. Find opportunities in life challenges

k. Read a book

l. Talk to someone you trust

m. Choose friends carefully

n. Make time to exercise

o. Pursue your passion

p. Spend time with your family and friends

q. Be extra kind to the people around your

r. Take a break from social media

s. practice Yoga poses

t. Leave time for the unexpected

u. Avoid people who bother you

v. Don’t say YES to everything

w. Practice positive self-talk

x. Redefine success and perfection

y. Practice thought-stopping

z. Create an assets column ( Positives )

Signs and symptoms of stress:- 

Cognitive Symptoms:- Inability to concentrate, Nightmares, Constant Worrying, Guilt, Poor Judgement, Anxious or racing Thoughts, Trouble learning new information, Difficulty in decision making and Forgetfulness, disorganization.

Emotional Symptoms:- Moodiness, Depression, General Unhappiness, Low Self Esteem-Lonely, Worthless, Irritability, Short Temper, Overwhelmed, Like losing control, Suicidal thoughts, Agitation-Inability to relax,

Physical Symptoms:- Nervous, Shaking, Weakness, Fatigue, Chest pain, Palpitations, Rapid Heartbeat, Loss of Sex driveability, Low Energy, Sweating, Headache, Heartburn, Panic Attacks, Difficulty Breathing.

Behavioral Symptoms:- Sleeping too much, too little, Aggression, Hostility, Overreaction, Defensiveness, suspiciousness, Nervous habits, Lies/Excuses to cover up Poor work, Using Alcohol, Drugs or Cigarettes to relax, neglecting Responsibilities, Social withdrawal or Isolation, and Excessive Gambling.

Stresses are part of everyday life. Practice applying these techniques to balance your stress equation. Soon, you will be able to the right technique that will keep you hiking through life steadily.

Steps for Zero Stress

Natural Stress Relievers:-

Exercise and Yoga – Exercise and Yoga are the BEST stress relievers available to us. A natural remedy because it releases powerful endorphin chemicals in the brain, which acts like a body’s built-in painkillers and mood-lifters.

A Nutrient-Dense Diet – A steady supply of nutrients like essential vitamins, trace minerals, Healthy Fat, Electrolytes, Amino Acids, and Antioxidants all help your brain handle stress better.

Acupuncture – Acupuncture has increasingly been used to treat many stress-related conditions including psychiatric disorders, Autoimmune or immunological-related diseases, Infertility, Anxiety, and depression.

Keeping a Journal – A journal is an easy and effective way to monitor your state of mind throughout the day. Focus on thoughts that cause you harm.

Time in nature and being Social – Making time for connecting with people around you, spending time outside, and doing things you love with family, friends and your spouse are all Stress relievers.

Aromatherapy – Is a caring hands-on therapy that seeks to induce relaxation, increase energy, to reduce the effects of stress, and to restore lost balance to mind, body, and soul. It can also spark creativity, lift mood, ease anxiety, and evoke passion.

Nutrition – Honey, Banana, Avocados, Chocolate, Watermelon, Coffee,  Pomegranates Chili Peppers, Coconut Oil, Whole Grains, Almonds, Turmeric, Dark Leafy Greens like Spinach, Cabbage, Peas, Green Apples, Lettuce, Sweet Potatoes, Pears, Grapes, Kiwi, Strawberries, Pineapple, Blueberries, Oranges, and Lemon Tea.

Different Ways to reduce stress:-

1. Accept what we cannot change.
2. Choose friends carefully.
3. Create environments that reduce stress.
4. maintain a sense of humor.
5. Stop and look at yourself.
6. Use stress as a teacher.
7. Make decisions.
8. Don’t say YES to everything.
9. Organize yourself.
10. Leave time for the unexpected.
11. Take off your mask.
12. Trust your intuition.
13. Focus on the positive.
14. Embrace self-discipline.
15. Be humble be teachable.
16. Keep sanity in your schedule.
17. Take a deep breath when you need one.
18. Exercise your Love.