Holistic Health Tips
DAY 1
Well begun is half done. Eat a healthy, balanced diet. Cut
out all starchy foods like white bread, pasta, potatoes to
reduce calorie intake. Look out for a tip on fruits tomorrow.
DAY 2
Today is Day 2 of your program. Avoid fruits like bananas,
chickoos, grapes & mangoes. Have the whole fruit instead of the
juice. Tip on healthy snacking tomorrow.
DAY 3
Snack on salad vegetables with dips, home-roasted kurmuras,
bhel, non-buttered popcorn, dry fruits, sprouts. Get fit while
you work. More tomorrow.
DAY 4
Incorporate exercise within your work-schedule. Take the
stairs instead of the elevator. Park your car a short distance
from the office & walk. Moderate changes tomorrow.
DAY 5
Don't revamp eating habits over-night. Begin to remedy
excesses with moderate changes that can result in lifelong
healthy eating habits. Look out for hot tips on cold beverages.
DAY 6
Have beverages like soya milk, vegetables or fruit juices,
natural water, aloe vera juice. Cut down on tea, coffee &
aerated waters. Swim & stay trim. More tomorrow.
DAY 7
Swimming is a complete work-out that burns calories without
pounding your joints. Mickey Mehta can teach you to befriend
water & swim in less than 24 hours. Vedic diets tomorrow.
DAY 8
Have vedic diets which are completely vegetarian with lots
of fruits and vegetable juices, sprouts and hot water with
ginger and honey. Tomorrow learn about importance of colour in
food.
DAY 9
Red and orange foods stimulate the nervous system. Green
foods balance the body's acid and alkaline levels. Purple foods
are soothing. Holistic health in a nutshell tomorrow.
DAY 10
Continue eating natural, fresh, unprocessed foods & abstain
from alcohol & nicotine. Take a brisk walk daily for 30 minutes.
You will feel lighter on your feet & brighter in your head.
DAY 11
Hope you are progressing well. Have a lot of fruits. They
are free from colours, preservatives and emulsifiers. Avoid
bananas, grapes, chickoos & mangoes. Befriend water tomorrow.
DAY 12
Drink 2 litres of water daily. A glass of water can take the
edge of hunger for 15-20 minutes. By drinking water instead of
colas, coffee & shakes, you can dodge hundreds of calories.
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DAY 13
Herbs like tulsi, wheat grass, aloe vera, ginseng bolster
immunity and suppress infections. Garlic of a powerful natural
antibiotic. Ginger has anti-infective abilities.
DAY 14
Have a fist of nuts instead of high calorie snacks. Nuts are
high in unsaturated fat which is beneficial for blood
cholesterol. They have adequate amounts of proteins and
minerals.
DAY 15
Dinner should always be light and free of all carbohydrates.
Finish dinner at least 3-4 hours before you sleep. Have soups
and salads. The health benefits of vegan diets tomorrow.
DAY 16
Vegan diets eliminate meat, dairy products and eggs.
Substitute soya milk for cow's milk. Kicking meat helps cut the
risk of cancer, obesity, diabetes and heart disease.
DAY 17
Make very gradual changes in your diet. There are no
'superfoods' and don't expect to revamp your eating habits
overnight. Begin to remedy excesses with moderate changes.
DAY 18
Instead of eating 3 meals a day, have 4-5 small meals. Eat
every 3-4 hours to regularize blood sugar levels. Never skip
meals especially breakfast. Don't eat while watching TV.
DAY 19
The glycemic index of foods influences blood sugar after a
meal. Eat foods with low GI that is slow carbohydrates like
wholemeal bread / pasta, boiled potatoes, unpolished rise.
DAY 20
Cut down on hidden salts. Avoid sauces, ketch-up, chips,
papads, pickles, canned & tinned foods as these contain a lot of
salt. The health benefits of soya tomorrow.
DAY 21
Soya contains phytoestrogens that help prevent breast and
ovarian cancers. Soya milk is a good substitute for other
high-protein drinks. Have tofu instead of paneer.
DAY 22
Bananas are good for hypertensives as they are high in
potassium and low in sodium. They are rich in fibre and restore
normal bowel movement. They provide instant energy.
DAY 23
Cut down on alcohol and aerated waters as they provide only
empty calories. A better choice would be vegetable juices,
coconut water, herbal teas and unsweetened fruit juices.
DAY 24
Physical activity helps to distress. People often over-eat
to overcome feelings of boredom, depression, anxiety. Exercise
releases endorphins or feel-good hormones.
DAY 25
Curb the use of oil in cooking. Use no more than 1
tables-spoon oil in the entire day. Switch over rice-brand oil.
Cook in non-stick woks Grill, sauté & bake instead of
deep-frying.
DAY 26
Cut down on non-vegetarian foods. They cause obesity, heart
disease & colon cancers. Avoid red meats & organ meats. Cut out
all the visible fat from the meat. Have egg whites & fish.
DAY 27
Small tips go a long way in reducing weight. Eat in small
plates and eat slowly. Put your fork down after every bite. No
second helpings. Stop eating before you are completely full.
DAY 28
Use garlic as it has immune enhancing compounds that
inactivate carcinogens in the liver. It lowers the risk of
stomach and colon cancers. Use it in salads, sauces, marinades.
DAY 29
Limit salt intake to less than 2,500 mg a day. Have rock
salt instead of the regular salt. Throw the salt-shaker away to
limit the salt intake. Use lime instead with your food.
DAY 30
Hope you had a healthy month. These changes in diet and
lifestyle have to be incorporated on a life-long basis to show
results & to reap benefits.
DAY 31
Fad diets come and go. Vedic 'satvic' diets are here to
stay. Foods consumed in their unaltered state deliver energy to
the body. Face the right direction & become thinner tomorrow.
DAY 32
Our bodies are influenced by the forces of the cosmos. To
combat weight gain face East while exercising. This increases
the metabolic rate. Rotate your neck and limbs clockwise.
DAY 33
Get active and start moving. Jogging, walking, yoga, pilates
& aerobics releases endorphins and helps relieve stress. Splash
your way to fitness tomorrow.
DAY 34
Aqua aerobics improves muscle tone. It is kind to the
ligaments and facilitates strength to injured joints and
muscles. Breathe well to improve mental health.
DAY 35
To improve mental clarity breathe consciously. If you are
confused, take a few deep breaths. When faced with anxiety
breathe deeply and confidence will be regained.
DAY 36
A well-balanced diet sufficient in calcium, proteins,
vitamins and minerals mask signs of ageing. Consume fruits and
vegetable juices. Benefits of vegan diets tomorrow.
DAY 37
Vegan diets which eliminate meat, eggs and dairy products
reduce the risk of illness. They cut the risk of obesity,
diabetes and cancer. Replace cow's milk by soya milk.
DAY 38
Choose foods that are alive like fresh fruits, veggies,
sprouts, seeds, nuts, herbs and roots. These positively
influence your body and mind, harnessing the thought processes.
DAY 39
Get rid of body heat by having lots of cucumber juice with
mint or coriander leaves. Avoid spices and drink lots of coconut
water. Tips on soothing frayed nerves tomorrow.
DAY 40
Eat plenty of fruits and vegetables to soothe frayed nerves.
For effective temper control breathe consciously. When you are
about to get angry, take a few deep breathes.
DAY 41
Say 'no' to second helpings. Never take another helping of
the same. Eat something else that is much healthier and lighter.
The truth about fibre tomorrow.
DAY 42
Avoid too much fibre as that can cause bloating and
flatulence. Have lot of water along with a high fibre diet as it
helps in forming a bulk. Increase fibre intake gradually.
DAY 43
Stay away from any abuses to the body like smoking,
drinking, drugs, non-vegetarian food and dairy products. Your
body stays healthy if kept unabused. Generate energy tomorrow.
Day 44
Do generative things like working out, creating more cells,
generating and liberating energy, aligning your chakras and your
3 selves - mind, body and soul.
DAY 45
The benefits of vegetarianism helps at mental and spiritual
levels. It helps strengthen the body, mind and spirit. Turn
vegetarian today. Look out for tips on yoga tomorrow.
DAY 46
Practice yoga regularly. It's a holistic practice that tones
and invigorates the whole body. It helps create a balance of
mind, body and spirit. Health benefits of soya tomorrow.
DAY 47
Consume for soya which is a good high protein substitute to
meat. It contains phytoestrogens that help to prevent breast and
ovarian cancers. Go natural tomorrow.
DAY 48
Eat foods that are simple, fresh and unprocessed. They are
preservative free, free from mood-altering chemicals. This
enhances mental, physical and spiritual health.
DAY 49
Replace garnishes like cheese and cream with lemon juice.
Lemon juice with warm water first thing in the morning is a
healthy way to start the day. Tips on staying active tomorrow.
DAY 50
Stay as active as possible. Incorporate as much physical
activity as you possibly can. It helps beat stress, controls
your appetite and keeps your weight in check.
DAY 51
Avoid refined sugar. Sugar-rich diets cause sagging of skin
as sugar damages collagen. Have citrus fruits rich in vitamin C,
a collagen booster. It keeps the skin looking young.
DAY 52
As a rule avoid foods that are white in colour. That
includes sugar, rice, pasta, bread and maida. Switch to
whole-wheat options like brown or red rice, whole-wheat pasta &
bread.
DAY 53
Never starve in order to lose weight. Starvation results in
the body storing more fat. Instead eat healthy and in
moderation. The truth about anti-oxidants tomorrow.
DAY 54
Eat foods that are rich in anti-oxidants like spinach,
tomatoes, papaya. They delay the signs of ageing and also
protect your eyes. Some practical diet tips tomorrow.
DAY 55
Follow a few practical diet tips which go a long way in
aiding weight loss. Put your fork down after every bite. Eat in
small plates and do not eat in front of the television.
DAY 56
Pilates is a challenging mind-body experience. It helps tone
muscles, improve posture, provides flexibility and harmonises
the mind and body. Practice pilates regularly.
DAY 57
Drink 2-3 litres of clean and pure water which is enriched
with natural minerals. This improves circulation and also
purifies, cleanses and detoxifies the digestive system.
DAY 58
Completely avoid aerated waters and colas from your diet.
They have only empty calories and do not provide any nutrients
to the body. They also deplete the bones of calcium.
DAY 59
Start the day with suryanamaskar (sun salutation). 1 set of
suryanamaskar provides a complete body stretch. If this set is
done more than once it is a good cardio exercise.
DAY 60
Practice meditation regularly. It helps relieve stress,
rejuvenates you and helps improve your focus. It helps soothe
frayed nerves and helps create harmony.
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