Some more Ideas

Drink Water


If you were to add up the calories that you've probably consumed in sodas, fruit punches and alcoholic beverages at parties, you would likely be amazed. You can gulp down hundreds of calories without even realizing it if you're not careful! Instead of one of these high-calorie drinks- make it a habit to drink water and herbal teas (green, white, black) throughout the day. To sweeten teas use a natural low-glycemic sugar like stevia that will not increase your blood sugar, insulin levels or waistline.

Enjoy the Company, Not The Brownies

Many people think of holiday parties in terms of the foods that they'll get to eat (or have to avoid) instead of the real reason for the celebration—the company and conversation. If you keep yourself busy chatting with friends, you'll be less likely to invade the snack table.

Savor the holidays

Relax and enjoy your dinner with your friends and family. Most importantly, remember that the holidays are meant for enjoyment. Don't be too hard on yourself, and if you make a mistake, talk an extra long walk to work off those extra calories instead of beating yourself up over it!

References:

• Saradone Michael, “Jumpstart your holiday health”, Health and Wellness, 2010

• Waxler Adam, “Is it possible to avoid those holiday pounds”, Worldwide Health, 2010

• Texas A&M Health and Science Center, “Holiday Health/Safety Tip”, 2006

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More Tips on Holiday Health

Plan your meals:


Plan ahead and pack a small cooler with all of the nutrition you need for the day.Next, maintain consistency, eat your meals generally at the same time each day. If a holiday dinner will be delayed, eat small but nutritious, well-balanced snacks between meals to prevent sugar cravings and hormonal chaos. Snacks are mini-meals, and should be as nutritious and well-balanced as main meals – just smaller. An example might be an apple and string cheese or one-fourth cup of almonds and fruit. If you are going to an evening dinner party, call the host or hostess in advance and politely ask if you can bring a healthy main dish or dessert. For healthy desserts, substitute almond flour for white flour and xylitol or stevia for regular table sugar.

Start the day with exercise

Strive for 30 minutes of aerobic and 30 minutes of weight-training performed on alternating days, six times a week. Exercising in the morning will set your metabolic rate a bit higher and will help your body burn fat more efficiently.

Go Full

You've likely heard the grocery store trick; don't go shopping when you're hungry because you'll only end up buying more. Well, the same can work for holiday parties! Eat a lot of raw vegetables, and other healthy foods that will stick with you during the party and you'll be less tempted to binge on the bad stuff.

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Healthy Tips for Holidays

Many people fear the holidays for various reasons, but overeating, drinking too much and gaining weight are right at the top of the list for lots of people. We quickly ignore the rules of healthy eating and tell ourselves we’ll lose added weight after the holidays. But we can actually begin to lose unwanted body fat and look great for those upcoming parties if we adopt some of the tried and tested principles. Rather than giving ourselves permission to overindulge during the holiday season, based on the promise of being better after New Year's Day, we can get a jumpstart on our healthy resolutions and avoid the trappings of empty promises, disappointment and guilt.


Watch what you eat:

The holidays and food are synonymous. Turkey, dressing, cranberry sauce, sweet potatoes, mashed potatoes, pumpkin pie. Unfortunately, an entire day of feasting can result in more than just a full stomach or a case of heartburn. The best tip to avoid heartburn is to not overeat. Big, fatty meals are likely to aggravate the symptoms of heartburn and indigestion. Other foods that can be a problem during the holidays are chocolate, peppermint and spearmint. On a daily basis, eat smaller meals, avoid excess alcohol (no more than two drinks for men and one drink for women), and stay away from acidic foods like citric juices (orange, grapefruit) and tomatoes. Those with nighttime symptoms should elevate their head 4-6 inches from the bed and avoid eating and drinking within two hours of bedtime.

Just a Nibble:

To start, watch portion sizes. Do not skip your favorite foods; instead, limit your portions and stay within your allowable servings. Identifying holiday foods that contain carbohydrates can help you better manage blood sugars. Some holiday foods that can affect blood sugar levels are dressing (stuffing), rolls, sweet potatoes, corn, tamales and seasonal desserts. One way to keep the pounds down is just to enjoy a few bites of that delicious cheesecake or chocolate fudge brownie. No one says that you have to completely deprive yourself of holiday treats—just limit how much you eat!

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Coconut Oil- Disadvantages

What are the disadvantages of using coconut oil?


Nutritionally there are none. I can identify four disadvantages: 1) availability, 2) cost, 3) taste, and 4) seasonal hardness.

1. Availability: Search the internet or go to your local health food store and see what types and brands are available.

2. Cost: Compare prices. Unrefined virgin or extra virgin coconut oil is very expensive. I have found Spectrum Naturals brand, which is organic and expeller pressed, the least costly, both refined and unrefined. Go to India and buy it. It costs next to nothing there. In India, coconut oil is used like typical Americans use soy oil.

3. Taste: People seem to either love coconut flavor or dislike it entirely. Unrefined coconut oil, as the virgin coconut oil is stronger flavor than the refined. Choose according to your tastes.

4. Seasonal hardness: In cold or cool weather, coconut oil can be very hard, making it difficult to extract from the jar with a spoon. A little warming up will ease this problem.

For cooking and baking, what form of coconut oil is best?

For sautéing, use refined coconut oil which is suitable over medium to high heat. For baking, you can use unrefined or refined coconut oil. Use whichever your budget and taste will allow.

Owing to the various health benefits, coconut oil has been extensively used in Ayurveda, the traditional Indian medicinal system for ages. It has been called the "healthiest dietary oil on earth." If you’re not using coconut oil for your daily cooking and body care needs you’re missing out on one of nature’s most amazing health products.

Sources:

1. Sue Gregg, “Benefits of Coconut Oil”, Sue Gregg Cookbooks, 2009

2. Kiran Patil, “Health Benefits of Coconut Oil”, Organic Facts, 2010

3. “Coconut Oil Benefits”, Health Food Benefits.com

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Coconut Oil-Benefits

The following presents a birds-eye view of many of the benefits of coconut oil.


Heart Diseases: There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.

Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. It increases the body’s metabolism by removing stress on pancreases; thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Digestion: Internal use of coconut oil occurs primarily as cooking oil. It helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Immunity: Coconut oil strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties.

Infections: Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. It is most effective on bruises as it speeds up the healing process by repairing damaged tissues. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhoea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.

Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as these substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.

Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: Coconut Oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus it is very useful to women who are prone to osteoporosis after middle age.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. It is an excellent conditioner and helps in the re-growth of damaged hair.

Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.

Skin Care: Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. It is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. It also helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

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Coconut Oil- Composition

Coconut oil is highly saturated tropical oil derived from coconuts of the coconut palm tree. Traditionally it has provided many health benefits to the peoples who live in areas of the tropics and sub-tropics where coconut palms grow. The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. Coconut oil is generally known to be comprised of the following:


• 92% Saturated fatty acids (i.e. lauric acid, capric acid, caprylic acid, myristic acid, palmitic acid)

• 6.2% Monounsaturated fatty acids (oleic acid)

• 1.6% Polyunsaturated fatty acids (linoleic acid)

• antioxidant polyphenols (gallic acid)

• fatty acid derivatives (betaine, fatty esters, monoglycerides)

• fatty alcohol derivatives (fatty chlorides, fatty alcohol sulphate)

• Vitamin E

• Vitamin K

• Iron

The bad press that coconut oil has received in the past stems from the fact that as shown above, about 92% of it is composed of saturated fatty acids. Recent research has shown that not all such fatty acids are harmful. Lauric acid in particular, the same substance found in mother's milk, has been found to be very potent in fighting a range of bacteria and viruses that lead to a lot of diseases. High concentrations of lauric acid in coconut oil make it an effective fighter against many diseases. In addition, the saturated fats found in virgin coconut oil have been shown not to increase the level of bad cholesterol (or LDL) levels in the body that contribute to many cardiovascular diseases. This is why virgin coconut oil is said to be an effective partner in heart and brain health.

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Health Benefits of Nordic Walking

• It works the upper and lower body at the same time, strengthening the back, legs and arms


• It reduces neck and shoulder tension

• It is very social and suitable for all levels of fitness. Once you have learned the basics you can do it alone or join a class

• Studies show it works the heart, lungs and body harder yet it feels easier and less tiring than regular walking

• It burns 20 per cent more calories than regular walking at the same speed as you are using your legs, arms, shoulders, chest and back muscles

• It works your heart yet you feel more relaxed so it’s a more intense workout for less perceived effort. Studies of high intensity Nordic Walking showed heart levels reaching 75% of its maximum rate while participants were walking. If you want to increase the workout you can also try running with the poles

If you already walk, power walk, hike, run, or cycle, Nordic Walking will enhance your fitness level. In addition, walking with poles is a lot more interesting and engrossing than plain walking. So next time you go out for walking just remember this:

Why settle for plain walking, if you could be exercising your whole body with Nordic Walking?

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More on Nordic Walking

Nordic walking can indeed play a vital role in almost anyone's health and fitness program. Below is my view on who may benefit, and how. Please CHECK WITH YOUR DOCTOR before starting any new exercise, including Nordic walking - especially if you have any health issues.


• Anyone currently walking for fitness: You're already walking to get - or stay - fit, why not get more out of it and save time while actually reducing stress on your knees and joints.

• Low-impact exercise for weight loss & general health: This is a time-efficient total-body exercise you can actually enjoy.

• Former runners or runners in pain: If you experience a lot of pain in your knees and joints from running, but walking doesn't seem like 'enough', this is for you. By increasing the intensity of your pole-plants, you can get an aerobic workout similar to running without the joint pain. Plus you get the added bonus of toning the muscles in your arms and upper body.

• Rehab from surgery: From knee and hip replacements to heart surgery, and all things in-between, Nordic walking has proven to be popular in rehab situations. It's an easy, efficient exercise and the poles not only take stress off your lower-body joints but also provide extra balance and stability.

• Recovery from pregnancy: An easy, body-friendly way to burn more calories, faster, to help you get to your desired weight and total-body fitness level after pregnancy. Some also use the poles during pregnancy, appreciating the added balance, stability and joint-relief.

• Serious Athletes: Some athletes use it as a low-impact cross-training exercise to round out their fitness program.

• Trend-setters: Some people just like to keep up with the times. Many consider this modern way to walk the 'new' yoga / pilates / spinning / etc. If that's your reason for Nordic walking, more power to you.

Text courtsey of Boomyah International.

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Sudarshan Kriya to get Into Meditation!!!

Sudarshan Kriya is a rhythmic breathing technique designed to relieve people of stress of daily living leading to a more peaceful and joyful state of being. It has been taught since more than 25 years in over 140 countries across the globe with remarkable results

This breathing technique incorporates specific natural rhythms of breath that release stress, detoxify the body, and center the mind in the present moment, naturally bringing it to a meditative state. Quieting the mind and dissolving deep into meditation, this technique brings joy, peace, and a sense of belonging to oneself and others. Independent research has shown that Sudarshan Kriya helps significantly in the following ways and more:


• Reduces levels of stress (reduce cortisol - the "stress" hormone)

• Supports the immune system

• Increases optimism

• Relieves anxiety and depression (mild, moderate and severe)

• Increases anti-oxidant protection

• Enhances brain function (increased mental focus, calmness and recovery from stressful stimuli)

• Enhances well-being and peace of mind

This simple, yet powerful breathing practice has a unique advantage: it is free from unwanted side-effects, can cut health care costs, and is easy to learn and practice in daily life. This powerful technique teaches us how to have greater peace, energy and joy...for a lifetime. We have learned many skills at home and in school, but we have never been taught how to handle negative emotions like anger, sadness, fear etc. If we learn the skill to deal with our mind when these emotions arise, the quality of our lives can change significantly for the better. We can take control of our negative feelings and experience a new depth in life and spirituality. So people what are you waiting for? Learn this powerful technique today and see how it changes your life only for good.

Sudarshan Kriya is taught across the globe as a 5-day part time course by teachers of the Art of Living Foundation organization. People in greater Phoenix area now have a unique opportunity to learn this technique from a senior Art of Living teacher. Art of Living, Phoenix chapter, is very soon organizing a basic mediation and Sudarshan kriya Course in Phoenix. For details please feel free to email us at durgam@artofliving.org or call at 480-557-6333. You can also visit the website www.artofliving.org to learn more about the technique and enroll in a course near you.

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The Art of Meditation

Our mind is at work all day, every day. Every decision we make, every challenge that we face, every moment we go through in life, our mind is our constant companion...and it can be our best friend or our worst enemy. Our mind needs a way to release all this tension and stress, or if possible, not create it at all. Hence, we need a vacation every now and then to keep ourselves refreshed and rejuvenated. But let’s face it; few of us are in a position to take a vacation whenever we desire because of our work and financial commitments.


"The good news is that we can afford to go on a vacation every day, even more than once a day, without going away and spending money. We can enjoy a period of freedom from our daily tasks and chores, from stress and problems, and at the same time renew our energy and enjoy inner peace. We can all enjoy such a vacation when we practice meditation". More and more people are coming to realize that one’s quality of life depends largely on one’s quality of mind. People are becoming aware of the fact that meditation is a way not only to relax and de-stress but also a way to accelerate spiritual development and enhance overall quality of life.

So what is meditation?

Quite simply, meditation is that space when the thoughts have subsided, and the mind is in complete rest. When you are really happy, reposing in love, you are meditating. When the mind settles down, it lets go of tension and stress and centers itself in the present moment. Daily practice of meditation enables us to gain an increased ability to focus and concentrate, as well as clarity of mind and expanded awareness. Meditation also removes past impressions, and provides relaxation and deep rest. The rest one gains in effortless meditation is deeper than the deepest sleep. Through specific, natural breathing techniques, it’s possible to quiet the mind of thoughts, preparing it to slip easily into meditation.

Ref:
Why Meditate?," Remez Sasson",SuccessConsciousness.com

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Why settle for plain walking?

I always strive to find new and exciting ways to work my entire body. In a couple of months when the weather in Phoenix will be perfect for outdoor activities, I will be back on my walking track. I pride in calling myself a walker and can walk for hours. I believe walking is the best way to stay fit while being in close proximity to nature. However, I always wanted more and wondered if there was a way to get a total body workout just by walking. This quest led me to discover a new form of walking called “NORDIC WALKING”.


Quite simply, Nordic Walking could be described as WALKING PLUS, or even EXTREME WALKING.

Nordic walking, pole walking, ski walking...whatever you call it, it's the hottest new fitness trend in Europe and now it's spreading around the world. In just a few years, over 8 million people have switched to this modern way to walk for exercise. Nordic walking is using specially-designed poles for fitness walking. Using poles, you transform regular walking into a total-body exercise that's actually gentler on your knees and joints. You get a better aerobic exercise while adding light resistances training for your arms and upper body that you don’t get with regular walking. Nordic walking is one of the fastest-growing new exercises in history, mainly because it's easy, anyone can do it, anywhere, anytime, and it flat-out works. It's like a one-stop-shopping exercise ideal for busy lives, providing superior total-body fitness & health benefits in less time.

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WHY I LOVE SHOPPING AT FARMERS’ MARKET!!!!

Sorry folks I have been MIA (missing in action) for a while. I was out of town for the weekend and did pretty well sticking to my smoothies on Saturday. Then on Sunday and the following weekdays things didn't turn as expected and I just went on an eating spree. Sometimes when our mind is not in sync with the body, we end up making the wrong choices. Well,  I just did that! 

I was busy, stressed out, tired and out of groceries for the week. The only thing I could find in my pantry/refrigerator was a loaf of bread. So I had a piece of bread thinking eating some real carbs will actually elevate my mood. I did feel good for a while but that elevated mood didn't last very long. Only if I had all the ingredients for a smoothie I would have had one and felt great not just for a while but for hours. I was actually missing my grocery store and more so my farmers' market. 

Have you ever done your weekly grocery shopping from your local FARMERS' MARKET?

If you have then you will agree with me that shopping at farmers' market is not only a job you need to do every week to fill your grocery bag and your kitchen counter but it's an experience in itself. Farmers' market is a different world in itself; full of fun, excitement, greenery & freshness. I love the feel, the color, the smell and the taste of fruits and veggies that are plucked fresh from the farms and served to you. Most of the products available at farmers' market are organically grown which means:

1. 
   
   The products are grown locally and are not treated with harmful pesticides. This means organic foods avoid polluting water supplies, are healthier for the environment, and reduce human health risk.
2. 
   
   Nutrients are not lost during travel and storage.
3. 
   
   Local & organic produce does not need added wax or other preservatives
4. 
   
   Buying from local farmers' market you are helping your county's local farmers' and small businesses.
5. 
   
   Transporting food a few miles instead of thousands reduces fossil fuel emissions that contribute to global warming as well as affect final food prices and quality.

Environmentalists trying to protect our land have been warning us to eat organic for a long time but now science tells us that we need to eat organic to save ourselves. There is enough data that atrazine, a common weed killer used in non-organic foods is linked to disabilities in children, miscarriages, infertility, childhood obesity, ADHD, autism, asthma and diabetes to name a few. Maria Rodale, CEO of Rodale Inc. and author of the new book Organic Manifesto, points out, "the planet will be fine without us." We're the ones in trouble if things don't change. He clearly emphasizes the need to grow, buy and eat organic food.

By eating organic food your overall immunity and way of life will improve; thus you will save money by not going to the doctor and buying prescription medicine. In a nutshell it's a win-win situation.

If buying organic products is not always be possible due to availability, cost, or other factors, always always wash your fresh produce well with a simple solution that will help remove harmful pesticides from the surface of the food. I use this easy and simple recipe to wash my produce:

Fruit and Veggie Wash

• 1 Tablespoon fresh lemon juice
• 2 Tablespoons vinegar
• 1 cup of water

I usually combine all my ingredients in a large pan and then soak all the produce in the veggie wash for about five minutes. I then rinse my fruits and vegetables under running water for a while. The produce actually looks clean and is ready to use. If you like you can combine all the ingredients and store the wash in a spray bottle and spray it on vegetables and fruits before consuming. 

Back to Smoothie of the Day: 

I have been in an out of the house. When I am busy I like to go with my favorites like Kale, spinach, Pineapple, Apple and Strawberries with seeds like flax, chia and hemp. This combination tastes great and is easy to prepare without much cutting and chopping. 

On Sunday night my cousin invite me to her anniversary party at a very classy restaurant. The ambiance was great and the food looked awesome. I had a bit of the tofu and its was delish. The restaurant was generous enough to make me a smoothie. They converted one of their alcoholic beverages to a smoothie that I was able to enjoy. I don't recall all the ingredients but do know that it had mango and mint in it. A new combination for me but one I will be trying in my own kitchen.

A sort of healthy version of Mango Mojito

Confessions for the weekend and the week so far:

If I start writing my confessions for the last few days, I can actually write a book. So instead of going in the details I will just keep it simple and say that I made some mistakes and now I am just hoping that I don't repeat those mistakes for at least the next few days.

Gratitude for Day 17:

Earth Day was April 22nd.  Earth provides us with all our needs_food, water, air, land, space, produce, everything!We can never thank our Earth enough for all it has given us. But we can do our part in making sure that our Earth is a cleaner, safer place for us and our future generations. Reduce waste, Reuse, Replenish , and Recycle whatever you can. This is the only way we can show our gratitude to our beautiful Earth.

Prayers for Today:

I really need your prayers today. My dad is in the hospital and might have to be operated. His second brain surgery in less than 6 months. He is the main reason why I do what I do. Please pray that his surgery goes well and he recovers soon. If you think my blogs have helped you in the last few weeks then please keep me and my family in your prayers. I will be humbled and honored. 

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Home Remedies for common diseases!!!

My friend called in yesterday with a bad cough and cold. I gave him a simple home remedy and he called back today feeling great. So I thought I must share these simple tricks with my readers as well. So here you go guys!!!!! It's simple, it's easy and moreover it's natural.

GINGER FOR COLDS
Ginger tea is very good to cure cold. Preparation of tea: cut ginger into small pieces and boil it with water, boil it a few times and then add sugar to sweeten and milk to taste, and drink it hot.

DRY COUGHS
Add a gram of turmeric (haldi) powder to a teaspoon of honey for curing dry cough. Also chew a cardamom for a long time.

SORE THROAT
Add a tea spoon of cumin seeds (jeera) and a few small pieces of dry ginger to a glass of boiling water. Simmer it for a few minutes, and then let it cool. Drink it twice daily. This will cure cold as well as sore throat.

CURE FOR BACKACHE
Rub ginger paste on the backache to get relief.

GARLIC FOR HIGH BLOOD PRESSURE
Have 1-2 pod garlic cloves first thing in the morning with water

HONEY AND GINGER FOR HIGH BLOOD PRESSURE
Mix 1 table spoon and 1 table spoon ginger juice, 1 table spoon of crushed cumin seeds (jeera), and have it twice daily.

MIGRAINE
For the cure of migraine or acute cold in the head; boil a tablespoon of pepper powder, and a pinch of turmeric in a cup of milk, and have it daily for a few couple of days.

Thanks to my uncle for sharing his secret with me.

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My Idea of Good Health in 101 Words!!!

• Eat a well balanced diet consisting of whole grains, fruits, vegetables, milk & cheese and proteins either from beans and lentils or from lean meat and fish.
• Have at least one home cooked fresh meal daily.
• Say no to sugar, simple carbohydrates and liquid calories.
• Limit the use of processed and micro-waved foods.
• Limit the use of plastics. It's good for you and the environment too.
• Drink at least 8-10 glasses of water daily.
• Buy organic and local produce whenever possible.
• Get at least 30 minutes of physical activity.

Remember you are GODs special child and deserve a healthy and happy life.

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My experience at "Journey into Healing"

This blog post is not one of my usual articles on health and fitness related issues. I believe that this post is one of the most important posts I have written so far because this comes straight from my heart. This is not a usual educational post on nutrition rather this is my experience. My wonderful, beautiful, divine experience I had at the "Journey of Healing" workshop organized by "The Chopra Center" in Phoenix, Arizona.

When I registered for the workshop I had no idea what to expect. I enrolled not to learn meditation or Yoga but for the primary reason to meet Dr.Deepak Chopra. My grandfather (whom I lost last year) had gifted me Dr.Chopra's book "Seven Spiritual Laws of Success" when I was in grade eight. That was the first time I heard about Dr.Chopra and read any of his work. I read the book and re-read the book and re-re-read the book but quite didn't understand it. Remember I was in grade eight, just a kid, so all that stuff didn't really make sense to me at that time. My grandfather however knew the importance of the book and told me that one day I will get it all. He was right, it didn't take long and the book became my best friend. The book travelled with me from my home to my school, my college, my work and finally the book travelled with me from India to the US. I had the strong belief, as long as the book is with me and I know the Laws of Success, I will be successful come what may. So both of us travelled and saw good and bad times together.

Now fast forward fifteen years and here I am in Phoenix, AZ and find out about this workshop. The first thought that crosses my mind, "WOW!!! This is my opportunity to see Dr.Chopra in person. I don't mind paying to meet such a divine and great personality." and so without much ado I register for the workshop.

Now that the workshop is over I can say that this was not just another conference on yoga, meditation and ayurveda or an opportunity to meet Dr. Chopra but much more than that. For me it was a life changing experience. It was my four day retreat from my usual day to day activities and an opportunity to immerse myself  in a bath of divinity. I feel humble, blessed and think of myself as GOD's special child having had the lucky chance of  attending "Journey into Healing".I applaud and thank the people associated with Chopra center in helping me and many other like me by sharing such valuable information with us. The speakers are not ordinary people but people who talk directly to your soul.

Davidji's energy and child like enthusiasm is unmatched when he talks about meditation and it's wonderful effects on our lives. Dr.David Simon's inner peace and calm while presenting his talks is somehow translated into your own inner peace and calm and you feel purified and rejuvenated just by listening to him. Dr.Chopra's talk on consciousness was simply amazing. The knowledge I gained from his talk can only be experienced and I just don't have the courage or wisdom to put it in words.

There is so much uncertainty and chaos in today's world. All of us are struggling to make ends meet and battling with recession, corruption, food crisis, natural disasters and not to mention terrorism. But coming to this event and meeting over 250 people representing 18 different countries with one common goal; the goal to create a better life for themselves, their families, their community and their country with the power of spirituality and mind body training gives me hope. It tells me that even though we are sitting on a ball of fire ready to burst any moment there is still hope. The hope that as long as there are organizations like Chopra Center that are imparting fruits of joy, peace and love to people and as long as there are people who are willing to accept these fruits with open hands no evil can befall on this planet.

Gandhiji says, "You must be the change you want to see in the world." and I am ready to be that change and I thank "Journey into Healing" for bringing that change in me even though in my own small way because I believe;

"We ourselves feel that what we are doing is just a drop in the ocean. But the ocean would be less because of that missing drop."-Mother Teresa.

So to all my readers if you are reading this and if you feel inspired I request you to be that change and attend one of the workshops conducted by Chopra Center and experience the difference in your lives and create even a bigger difference in the lives of your loved ones.


Parul

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Gluten in Diet

What is Gluten?

Its a special type of protein found in wheat, rye and barley. It is found in most type of cereals and breads. It is used to make the bread chewy and soft.

Gluten Sensitivity:

Also known as Celiac Disease is a condition where the body is not able to digest this protein. Hence, individuals with celiac disease should eat diets that are gluten free. Some of the grains that do not have gluten are wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans, and sunflower seeds.


But my point in this article is not to educate you guys about gluten but to tell you about the perfect gluten free product I found for my family.
 
As you people know I am from India and Roti (or Tortillas) are a major part of my diet. I can't imagine a meal without having atleast one tortilla.
 
Untill now I was happy eating a home baked whole wheat tortilla but now because of gluten sensitivity I am not allowed to eat whole wheat. So for the past few weeks I have been trying to find a perfect alternative. I tried many gluten free flours but it's difficult to knead them as they are very sticky and so making a tortilla is impossible.
 
I however finally figured out that if I add Gluten free Buckwheat flour with little amount of Gluten free Brown Rice flour I am able to knead the flour with ease and make perfect tortillas or rotis, chapatis,naan and paranthas.
 
So to make perfect gluten free tortillas my key is:
 
1 cup Gluten Free Buckwheat Flour
1/2 cup Gluten Free Brown Rice Flour
Salt to taste
1/2 Cup Water or milk for binding
 
Mix all the dry ingredients followed by wet ingredients and keep kneading till you make a perfect dough. If you find the dough is sticky feel free to add brown rice flour till you get the perfect consistency. Let the dough sit for 10 minutes before use.
 
Try it and let me know your views!!!

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Body Fat & BMI

If you go to a gym and see a personal trainer the first numbers they will use to access you general fitness are Body Fat Percentage (or BF%) and Body Mass Index (or BMI). So what are these numbers and why are they so important??

Body Fat Percentage:
It’s simply the percentage of fat your body contains. If you are 150lbs and your body fat percentage is 20% then you have 30 lbs of fat. The remaining 120lbs is called your lean mass and is composed of water, muscle, tissue, bones and minerals.

Body Fat Percentage is considered a better gauge of weight loss progress compared to the weight in pounds (or kgs). The reason: we need to lose the stored fat and not stored water which is an important nutrient for life.

So does that mean we should all aim for a 0% Body Fat. The answer to this question is a big NO. Certain amount of body fat is important for us as fat protects the vital organs of the body, acts as a thermo regulator and is the main storage for energy in our body. The table below as given by American Council of Sports lists the range of body fat essential for men and women.

Ref:American Council of Sports

Classification	Women (% fat)	Men (% fat)
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32% plus	25% plus

Knowing your body fat can help you determine your realistic weight loss goals. There are many ways by which a person can measure his or her body fat. Body fat calipers, hydrostatic weighing and bioelectric impedance are few of the techniques available in the market.

I, however recently came across this website wherein you can easily measure your body fat without the use of any fancy equipment. Try the link and see if it works for you http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html


Body Mass Index (BMI):
BMI is the measure of body fat based on the ratio of your height and weight. If you enter the term BMI on any search engine you will find hundreds of sites that give you a BMI calculator. The quick and easy way is to calculate it yourself. You just need to know your weight in pounds and height in inches and basic arithmetic and use the simple equation.

BMI= (weight (lbs) ×703) / (height in inches )^2

EASY, Right!!!!

BMI Categories:
• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater
(Ref: http://www.nhlbisupport.com/bmi/)

So now that you know the basics you are ready to start your weight loss journey.

GOOD LUCK!!!

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Home Remedy for Common Cough and Cold

So winters or any change of weather for that matter brings with it problems realted to health. The most common one being the cough and cold.

Here is a simple home remedy used in India and my family to weather the storm.

Ingredients:

Tulsi Leaves: 1/4 teaspoon
Fresh Ginger: 1/2 Teaspoon
Black Pepper: 7- 8
Water: 8 ounces
Milk: 4ounces (warmed in microwave or stove)
Sugar: To taste

Method:

• Add tulsi leaves, ginger & black pepper in boiling water and brew for about 2 minutes
• Remove the pan from stove top and let it sit for some time
• After two minutes drain the contents of the pan into a mug and add warm milk and sugar
• Drink the contents while the mixture is still warm (but not too hot, bearable to drink comfortably)
• Cover yourself with a warm blanket or a comforter and lie down for 5-10 minutes

Take this tea 2-3 times a day as needed. For kids reduce the quantity to half.

This is a very effective home remedy for headaches, nose & chest congestion,body ache and common fever related to cold.

But do remember to consult your doctor for full diagnosis and treatment.

"Tulsi leaves (available in most grocery stores these days in the health section) have been found effective in dissolving and removing the phelgm commonly associated with cough and cold and are used in India and China for many centuries.To learn more about the wonderful benefits of Tulsi please follow the link http://www.organicindia.com/tulsi-facts.php".

Ref: Dr. Ajit Mehta, " Swadeshi Chikitsa Sar", Kalyan Chikitsa Prakashan, 2007

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The Best Weight Loss Strategy!!! Part 2

A safe weight loss is anywhere between 1-2lbs per week. In terms of calories this relates to a deficit of 3500 calories per week or 500 calories/day.

In other words in order to loose a pound per week a person has to do one of the following.

1. Eat 500 calories less per day
2. Exercise to burn atleast 500 calories per day
3. Combine both (best strategy) i.e. eat atleast 250 calories less per day and excercise at low to moderate intensity to burn 250 calories.

The key to any plan is however consistency.

Keep doing whatever you are doing for an extended period of time and don't be disappointed if you don't see the results right away.

Remember the old adage "SLOW and STEADY WINS THE RACE".

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The Best Weight Loss Strategy!!Part 1

So people including me often wonder that they seem to do everything right, they make (or they think that they do) the right food choices, are pretty much on their toes from the time they wake up to the time they go back to bed, don't have a minute to rest but they still don't seem to loose weight.

Well its no rocket science. The best weight loss strategy is what we learned in our basic science class:

ENERGY EXPENDITURE >> ENERGY CONSUMPTION

In other words if you consume 2000 calories per day and you also expand 2000 calories per day than you are likely to stay at the same weight.

So if you plan to loose weight you have to use more calories than you consume.
How to stick to that plan, wait for my next post !!!!

Till then have a happy and healthy day.

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Weight Loss!!

So all of us at some point of our lives worry and get stressed out with issues related to our weight. It feels like we are falling into a black hole and can't really do anything about it. But guess what we can!!! By making small changes in our lifestyle we can definitely achieve our dream weight. For starters try this:

Start out slow and steady. Don't expect to hit the gym for 3 hours right from week 1.

1. Get atleast 30 minutes of physical activity daily
             Think you can't spare 30 minutes, try dividing the workout time in 3 sessions of 10 minutes each

2. Do what you enjoy the most
             Could be anything walking, jogging, strength training, yoga, Krav Maga, swimming

3. Once you are in the zone increase the intensity and duration of your workout

4. Choose your food wisely
              Avoid excess sugar, fat and simple carbs

5. DRINK LOTS OF WATER!!

It's not as difficult as you think it is. More on this later.

Till then have a happy and healthy day!!!

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Risk Factors

Hello Folks,

Ever wondered what are the risk factors associated with your lifestyle. Here is a snapshot.

1. Family History
2. High Blood Pressure
3. High Cholestrol
4. High Blood Glucose
5. Obesity
6. Sedentary Lifestyle
7. Smoking

More about each of these in my next post but untill then do some brain storming and go figure what I mean.

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