Making yourself Healthy - One Step at a Time

Below are some of the healthy habits, that was advised by my elders and what I have read about which I found useful:

1) On an Empty stomach, Drink a glass of water at room temperature & eat

• Banana (If you crave sugar) or

• Soaked black raisins and 2-3 strands of kesar.

• Soaked & peeled almonds.

2) Add 1 teaspoon ghee in all of your 3 major meals of the day.

3) Stay away from gadgets, at least during meal times and 30 minutes before sleeping.

4) Eat wholesome meals & have something healthy to eat between 4-6pm to naturally decrease cortisol

(stress hormone), especially if you are having late dinner.

• Peanuts, Channa, Churmuri, Poha & then Tea or Coffee

• Chapati with ghee and jaggery is very good option if you have a low hemoglobin.

• Chats once a week at this time, but not for dinner.

Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation.

5) Decrease dinner quantity and Eat limited portions for dinner.

6) Move more, Sit less.

• For every 30 mins we sit, try to stand 3 minutes

• Take the Stairs (Try to climb 4 floors at a time)

• Levels of LPL* decline, if we sit more. (* burns fat - Lipoprotein lipase)

LPL (Lipoprotein lipase): This enzyme is found primarily on the surface of cells that line tiny blood vessels (capillaries) within muscles and in fatty (adipose) tissue. Lipoprotein lipase plays a critical role in breaking down fat in the form of triglycerides, which are carried from various organs to the blood by molecules called lipoproteins.

6) Strength training. ( Gym with weights)

• 2 times a week at least

• Slowly increase your intensity

• 20-30 mins of gym.

• Intense Yoga

7) Rice dal for dinner with ghee. (It is always good to go with your regional rice)

8) How much to eat ?

↑ Appetite = ↑ Happiness.

Eat 1/2 the amount of which you always mentally feel & required and in double the amount of time. (Eat slowly and mindfully and eat till you feel satisfied)

9) Practice Surya namaskar Daily.

• Strong Back, hip muscles.

• Radiant Skin.

• Balanced Harmones.

• 7-8 mins (5 rounds minimum, 12 rounds maximum)

10) Summer drinks for different time of the day

• Jeera/Saunf Sharbath

• Before noon Tender Coconut Water

• Buttermilk after meal (B-12)

• Nimbu paani with kaala namak, sugar, and jeera (or Lemonade) at 4 - 6 pm with snacks.

• Bel, Kokum etc, local fruits, juices.

• Horsegram (dal) at dinner.

11) Kitchen - Rules

• Reduce plastic

• Use more iron utensils.

• No Microwave

12) Bring back the fats

• Tadka in your traditional oil (coconut oil)

• Coconut

• Cashew fruit & nut (with milk at night)

Below are some more healthy habits, that was advised by my elders and what i have read about which I found useful:

) Water + soaked Almonds. 2) Surya Namaskar. 3) Tea / Coffee. 4) Yoga. 5) Breakfast with ghee. 6) Summer drinks / Juice. 7) Lunch with ghee and buttermilk. 8) Snacks with tea/coffee/juice 9) Dinner with ghee (Dal-Rice, Horsegram etc.) 10) Walk.

• MOVE AROUND WHOLE DAY

• TRY SOME STRENGTH TRAINING and increase MUSCLE STRENGTH.

​ Ghee is full of omega-3 fatty acids, which are good fats and are essential for improving the brain and heart health. It also provides a lot of energy to the body. So, overall, we can say that ghee is quite nutritious and healthy. ​ In addition to its tasty flavor and versatility, here are some of the surprising benefits you can enjoy from cooking with ghee.

• Ghee is all-natural.

• Ghee reduces your exposure to cancer-causing agents.

• Ghee contains cancer-fighting CLA.

• Ghee helps moisturize dry skin and hair.

• Ghee has anti-inflammatory properties.