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.


Resolution No 4

Resolution No. 4

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

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

This resolution is divided into two parts.

                                                                                      Part I – Having Curd Daily

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

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

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

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

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

Avoid Curd at Night :

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

Curd-side effect and prevention ;

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


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

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


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

Click here for Benefits of Curd for beauty & Tips

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

Top beauty benefits of curd:-

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

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

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

4. Removes suntan

5. Acts as an astringent

6. Removes blemishes on regular usage

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

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

9. It is a natural face wash with moisturizer.

10. Cures and prevents acne.

11. Get softer and Radiant face skin.

12. Prevents premature wrinkles.

13. Removes Dark spots.

14. Minimizes Blemishes.

15. Get rids of Acne naturally.

16. Natural hair conditioner.

17. Homemade face mask.

18. Promotes thick and healthy hair.

19. Removes dead skin cells effectively.

20. Moisturizes dry skin.

Homemade face pack using Curd –

Curd, Honey face pack – 

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

Curd, Olive oil face pack – 

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

Curd, Orange peel powder face pack – 

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

Curd, gram flour face pack – 

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

Curd, Almond face pack – 

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

Myths about eating Curd ( Yogurt ) –

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

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

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

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

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


                                             Part II of resolution no 4.

Having Milk before sleeping at night                  

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

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

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

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

Click here for Guidelines about Milk intake

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

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

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

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


Click here for Benefits of Milk

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

Types of Milk

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

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

Health benefits of Milk :

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

Raw Milk for Skin and Body :

How To Make Skin Toning Raw Milk Face Mask?

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

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

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

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

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

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

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

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

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

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


                                                                          Pros and Cons of Drinking Milk at Night

Pros of drinking milk at bedtime

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

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

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

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

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

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

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

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

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

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

Cons of Drinking Milk at Night

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

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

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

Myths about having Milk 

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

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

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

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

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

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

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

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

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


Resolution No. 3

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

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

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

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

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

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

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

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

       Why Salt is bad for your health :

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

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

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

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

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

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

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

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

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


Portion and Serving Sizes

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

      Practical Tips :-

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

Seven Salty Myths :-

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

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

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

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

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

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

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


Resolution No. 2

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

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

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

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

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

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

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

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

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

       Advantages of having less sugar :-

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


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


Resolution No. 1

We will review twelve resolutions over next few weeks.

Resolution No. 1 


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

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

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

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

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

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

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

Walking will prevent diseases like :-

High Blood Pressure,

Heart Attack,





Certain types of cancer.

 Advantages of Walking     

Helps fight cholesterol,

Helps to burn fat,

Promotes muscular development,

Increases circulation,

Center your thoughts,

Invigorates you,

Gives healthy glow to your skin,

Helps you in making a healthy lifestyle,

Aids in improving the Body Mass Index ( BMI ),

Gives sense of  happiness,

Calms agitated nerves,

Aging process slows down,

Strengthens immune system,

Improves cardiovascular health,

Reduces the risk of being Hypertension patient,

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

Actually gives you energy for the rest of the day,

It improves your appetite,

Offers an opportunity to create a good feeling,

Relaxes Mind, Body and Soul.

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



New Year Resolutions 2018

New Year Resolutions 2018 | Weight Loss Blog

New Year Resolutions 2018

                                                  MY   HEALTH   RESOLUTION   OF   2018

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

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


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

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

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

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

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

          Benefits – Possibilities of High BP will be reduced.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Stress Relievers

stress Reliever

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.


Good habits for The Indie Practice and it's followers. #selfcare #lifehacks #goodhabits #positive #mentalhealth #theindiepractice