Showing posts with label Wellness. Show all posts
Showing posts with label Wellness. Show all posts

2017-04-26

30-90 minutes Yoga for Beginners to Stay Healthy

12 basic yoga asanas for overall health
12 basic yoga poses
30-90 minutes practice of Sivananda yoga which includes the 12 basic poses or asanas are much more than just stretching. They open the energy channels, chakras and psychic centers of the body while increasing flexibility of the spine, strengthening bones and stimulating the circulatory and immune systems. Along with proper breathing or pranayama, asanas also calm the mind and reduce stress. With regular practice one can ensure overall physical and mental health and the possible prevention of diseases such as diabetes, hypertension and arthritis. In time, performing the poses slowly and consciously, becomes a mental exercise in concentration and meditation.

2017-02-20

Significance of Six Tastes in Ayurveda


According to Ayurveda,
it is incredibly important to taste our foods, our herbs – our lives. Rasa, the Sanskrit word for taste, has a number of potent meanings, among them: experience, enthusiasm, juice, plasma (as in rasa dhatu), and essence. These diverse meanings only hint at the significance of taste within the Ayurveda tradition. Rasa is, in a very real way, the essence of life and quite literally affects every aspect of our being – from structure and physiology, straight through to our overall state of mind and consciousness.

One of the foundation teachings of the Ayurveda tradition is that everything in the universe is composed of five elements – earth, water, fire, air, and ether (space). The tastes are no different; each of them contains all five elements. That said, each taste is predominantly composed of two elements.

Nature’s evolutionary, self-regulating, nourishing, harmonizing intelligence is conveyed to us through her foods. Each flavor of nature’s bounty expresses a different ray of this intelligence. 

Sweet gives us comfort, strength, fortitude.

The sweet taste is comprised of water and earth, and is good for balancing Vata and Pitta. Of the six tastes, sweet is known to be the most grounding and nourishing. When eaten in moderation, it promotes longevity, strength, and healthy bodily fluids and tissues.

If you’re trying to gain weight, sweet is the taste to emphasize. Its heavy, oily, and moist attributes slow digestion.

Examples of sweet foods are wheat, rice, dairy, cereals, dates, pumpkins, maple syrup, and licorice root.

Salty gives protection, lubrication, stability, and helps us “taste” life.

The salty taste consists of earth and fire. It’s best for Vata because of its grounding and hydrating nature. Its heat may aggravate Pitta and Kapha. It also adds taste to foods, stimulates digestion, helps electrolyte balance, cleanses tissues, and increases absorption of minerals. However, too much salt can have a negative impact on the blood and skin.

Examples of salty foods are sea vegetables, sea salt, tamari, black olives, Himalayan salt, rock salt, and processed foods that contain salt, although processed foods are not an ideal or recommended source of salt.


Sour gives courage, clarity and the power of digestion. 

The sour taste consists of water and fire. It decreases Vata, increases Pitta and Kapha. It stimulates appetite and saliva production, and is balancing in its light, heating, and oily properties. The sour taste awakens the thoughts and emotions, and can improve appetite, digestion, and , elimination. It needs to be eaten in moderation because if you eat it in excess, it can quickly lead to aggression in the body.

Examples of some sour foods are lemon, vinegar, pickled and fermented foods, tamarind, and wine.

Pungent gives enthusiasm, adds spice to life and increases metabolism, helping us convert elements and experiences into things useful, beneficial. 

Fire and air make up the pungent taste, and increases Vata and Pitta, decreases Kapha. Pungent food is the hottest of all the rasas, and therefore stimulates digestion, improves appetite, clears sinuses, stimulates blood circulation, and heightens the senses. Pungent food may help you think quickly and clearly, and understand complicated matters more easily. Too much pungent food, however, can make you overly critical. Pungent foods will aggravate Pitta quickly and balance Kapha. Vata handles pungent tastes best when they are combined with sour, sweet, or salty foods.

Some examples of pungent foods: hot peppers, ginger, onions, garlic, mustard, and hot spices.

Astringent helps us pull it together, focus, extract the essential from food and the essence from life.

The astringent taste is made up of air and earth, it increases Vata, decreases Pitta and Kapha. It’s cool, dry, and firm. Many beans and legumes are astringent and can cause gas, which is why it’s a taste Vata should eat in moderation. Pitta benefits most from astringent taste’s coolness, and its dry, light attributes balance Kapha. Like bitter food, astringent food will help mentally purify and strengthen you.

Some examples of astringent foods: Unripe bananas, green grapes, pomegranates, cranberries, green beans, alfalfa sprouts, and okra are all astringent foods.


Finally, Bitter gives expansion… but only by helping us let go, release, detoxify, purify.

Bitter taste consists of air and space. It increases Vata, decreases Pitta and Kapha. It’s considered the coolest and lightest of all the tastes. Because of its cool qualities, it’s highly detoxifying and can help remove waste products from the body. Bitter foods also help mental purification by freeing you from passions and sultry emotions. It’s best for Pitta, good for Kapha, and least beneficial for Vata.

Among bitter foods are raw green vegetables, turmeric, and green, black and most herbal teas.

When we include all six tastes in a natural, whole food meal, the body gets fully nourished. It feels satisfied, so cravings diminish. Most importantly, you build healthy tissue, increase energy, strengthen the immune system, feel light and comfortable in your body, and more clear and concentrated in your mind. When you eat a meal balanced with all six tastes, you feel peace ~ the peace of all that intelligence harmonized within you.

We don’t need to count calories, or measure protein-carbohydrate-fat ratios. We need to taste our way to wellness – remembering that vigorous, vitalized, optimal health is really never more than six flavors away!

As with most things in Ayurveda, the combination of tastes that’s right for you depends a lot on, well… you – your constitution, your imbalances, your age, your environment. In other words, while each of the tastes is necessary for all of us, the specifics are determined by the context of each individual, and may change over time. A balanced diet will include an appropriate quantity of each of the six tastes, according to one’s constitution (prakriti), current state (vikriti), and season.

If you don’t know your constitution, you can take our Prakriti Test here. If you have not recently assessed your current state of balance, you can take our Vikriti Test here. 

2016-07-08

Ayurveda Recommends Daily Supefoods




As per Ayurveda, watching what you eat is possibly the best way to start. “Ahaar (meaning dietary habits in Ayurveda) says that food eaten should have at least one of six tastes: sweet, sour, salty, bitter, pungent and astringent. “The right foods promotes sattva (purity), detox the body, and rejuvenate it as well, leading to an overall increase in immunity, physical and mental strength, and digestion."

So for overall well-being include these super-foods listed below in your daily regime.

Ginger
Ginger is anti inflammatory that stimulates appetite, and reduces intestinal pain, gas and bloating. Fresh ginger is good battle to nausea, especially pregnancy-induced vomiting. Dried ginger root works well on joint pains (mix with almond oil and rub on painful areas), as well as migraines, and helps lower cholesterol levels. So enjoy fresh ginger boiled in water as your detox drink instead of tea. Add them to food while cooking to aid good digestion.

Ashwagandha Root (Indian ginseng)
Ashwagandha is popularly used in Ayurveda for fighting stress, anxiety and fatigue. Also used to relieve painful swelling or rheumatoid arthritis -- traditionally its leaves were applied to the painful area -- Ashwangandha is also considered beneficial for increasing sperm count in men. These are available as churna and supplements which you can make part of your daily regimen. Know more about Ashwagandha

Amla
Popularly known as the Indian gooseberry, this fruit is a powerful antioxidant and rich in Vitamin C and Calcium. “It also works as a digestive tonic, cleansing the colon, and removes excess heat from the body." Amla is also known for its anti-ageing properties. Amla oil is directly applied to the hair as it fights dandruff.
You can have amla candies as digestive popups after meals, you can have it in the form of chutney, pickles or murabba. Supplements are also available in the market.

Know more on Amla
Turmeric
Turmeric is an all rounder, thanks to its anti-viral, anti-bacterial, and anti-fungal properties. “It is used to treat skin conditions, detoxify the liver and is excellent for diabetics as it lowers blood sugar." While it can be applied directly to treat wounds, it is very beneficial when ingested, preferably when mixed in milk with some black pepper and honey. Make it a habit to drink lukewarm milk with few drops of ghee and a tsp of turmeric in it before going to bed. Helps in relieving stress, relaxes mind, good sleep and helps in regenerating fatigued body cells.

Know more about TurmericHealth Benefits of Turmeric | Curcumin (Haldi)

Ghee
Ghee is a wonderful source of healthy fat. It actually lowers cholesterol, thanks to its content of omega-3 fatty acids, and helps improve heart health." It also helps maintain healthy eyesight and skin, and trumps carbs as an excellent source of energy. 
Ghee- Indian Superfood is a Pre-biotic

Tulsi

Tulsi is considered to be sacred plant. “In Ayurveda, tulsi leaves, ginger and cardamom boiled in water make for a healing potion to treat sore throats, headaches and chest congestion." Tulsi juice is also effective in treating acne, as well as other skin disorders such as ring worm infections, rashes and itchiness. Regular consumption of tulsi also helps purify the blood, reduce blood sugar and build immunity.

Brahmi
“Brahmi or Bacopa is used to balance the three body types specified in Ayurveda: Vata, Pitta and Kapha, " adding that this herb also helps sustain brain and nervous system functions. “It is traditionally mixed with sesame oil, and used to massage away stress and soothe the nerves”. Brahmi also helps improve memory power.

2016-07-06

Important Vitamins Every Woman Needs.

Vitamins & Minerals are essential and the nutritional needs of every person is the same in general, but women's reproductive health plays a key role in determining which vitamins and minerals are most important for her.

Women should make sure they are getting enough of these important vitamins and minerals to ensure optimal health.


CALCIUM
Since women are about five times as likely as men to develop bone diseases such as osteoporosis, calcium is a vital mineral that no woman should ignore. Doctors often recommend a calcium supplement for women as a matter of routine, since even a healthy, balanced diet does not always prove sufficient quantities of this important mineral. Post-menopausal woman are often advised to take 1,200 milligrams of calcium per day while per-menopausal women are usually encouraged to take about 1,000 milligrams per day.

OMEGA-3
Fish oil is an excellent source of Omega-3, a fatty acid. Lowers cancer risk, lower the risk of heart disease, and help keep depression at bay. 

VITAMIN D
This vitamin is perhaps most useful for its ability to bolster the immune system, which can help fight off many conditions ranging from a common cold to cancer. Some doctors even think that it may help reduce the risk of breast cancer by up to 50 percent. It is also vital for helping the body absorb calcium, which makes the combination of vitamin D and calcium a potent weapon against many diseases, and help to keep bones strong and healthy at the same time.

VITAMIN C
Vitamin C is a powerful antioxidant which is beneficial for a range of things which include wound healing, generation of new red blood cells, immune system health, and prevention of heart disease.

B VITAMINS
B vitamins are particularly helpful for maintaining brain health and may help with many other bodily functions such as helping to maintain muscle tone and the formation of new cells.

VITAMIN E
Another powerful antioxidant, vitamin E aids in the production of blood cells and helps cellular membranes maintain their integrity. Vitamin E also may help slow the aging process and help skin stay healthy.

VITAMIN A

Natural foods like carrots or cantaloupe are good source but a number of factors can prevent a woman from getting a sufficient quantity of this essential vitamin such as poor diet or a lack of access to high-quality foods. Vitamin A boasts benefits, like improving heart health and helping skin maintain a youthful appearance.

IRON
Adequate levels of iron are also essential for the proper function of the immune system.

PROBIOTICS
Although not a vitamin or mineral, probiotics have been promoted as an aid to digestion and overall health in recent years as medical science discovers the importance of the digestive system or “gut” when it comes to maintaining a healthy immune system. Taking probiotics may also help to ease conditions such as irritable bowel syndrome (IBS) and poor digestion in general.

2016-06-30

Ayurveda Secrets to a Healthy Dietary Habits for a Healthy Lifestyle.


As per Ayurveda ALL good health starts with a good digestion; with the proper metabolism of food. Accordingly, the most important for our health is to eat wisely.

Food is medicine when consumed properly. Selection of foods should suit to our physiology, climatic condition and the natural organic grow of the land we live in. It’s important we follow a sattvic(life supporting) routine that enhances digestion, our bodies will reap the benefits and we will find that our days will be happier, healthier and filled with real vitality — at any age.

Here are our must-dos dietary habits as per Ayurveda:
  • Eat naturally intelligent foods. Don’t choose processed foods, genetically-modified foods, and foods to which artificial preservatives or other synthetic chemicals have been added. Our bodies possess the natural intelligence to process the foods that are closest to nature, such as fresh whole grains and organically-grown fruits and vegetables. We have evolved as a species over millions of years eating whole, natural foods. It is just in the last few hundred years that artificial ingredients and toxic pesticides have been introduced into the food chain. It is no wonder that the incidence of cancer has exploded in the last few centuries. Whenever possible, choose organic, unprocessed foods.
  • Cancer is a symptom of a toxic environment- Remember “Cancer is caused by a toxic environment, including our food supply. It is the body's response to toxicity. When our bodies are thrown out of balance due to long-term exposure to toxins and from living an unhealthy lifestyle, the result is cancer. According to Ayurveda, cancer is one of the most extreme expressions of imbalance in the body. The social and long-term cure for cancer is cleaning up our environment and food chain. How we sow, so shall we reap. When we toxify our mother earth, the result is that our bodies become toxic.
  • “Let’s pursue what is in our control - Living a balanced lifestyle, getting adequate rest, staying hydrated so our bodies can rid themselves of impurities, getting some form of reasonable exercise and eating pure foods are all in our control and are something we can do to help stay healthy.”
  • Shun food fads, and inculcate the same in your growing kids. Each year there are fad diets that come with media hype of new research on certain foods, drinks, or a new diet that is “guaranteed” to work. Keeping up with the latest on what to eat, how, or when, can be a challenge. Ayurveda is the ancient science of whole living, not a fad. It has been around for over 3,000 years, is time tested and individualized in its approach. As per Ayurveda, our body is intelligent enough to signal us what it needs. Choose your food based on what your body accepts and digests better. Eat seasonal fruits and vegetables and natural organic food that is reaped of that region as per the climatic conditions.
  • Opt for lots of fresh fruits and vegetables, not only for their nutritional value, but also because they are good natural internal cleansers. Start your day with apples, bananas or pears. Eat a handful of berries or citrus fruits for your mid-afternoon snack. For a variety of Ayurveda recipes, visit our recipes page!
  • Ayurveda recommends bio available food. Cook your veggies rather than eating them raw. Although raw veggies “may” contain more vitamins and nutrients, they can be harder for our bodies to metabolize. So best is to steam/sautee; in either case, room has been created in its cellular structure for our enzymes to penetrate and much more quickly digest it. If you are a salad eater, try eating your raw veggies at lunch, giving your body plenty of time to digest your food. During the early afternoon hours when the sun is highest in the sky, our digestive agni is working at its maximum potency. And as the sun goes down, so does our agni. So to burn our largest meal of the day, we eat it at lunch — we add it to our strong digestive fire at noon.
  • Add spices not just for flavor or aroma but for its therapeutic value to any meal. Spices help boost natural immunity, and most of them can rev up our digestion so our bodies are able to absorb and assimilate the nutrients from the foods we eat! If you are new to the world of spices and aren't quite sure what to choose, read through our section of spices.
  • According to Ayurveda, each meal should contain all six flavors: sweet, sour, salty, bitter, astringent, and pungent. The dominance of the flavors will be based on our predominant dosha makeup.
  • Cleanse your system for proper digestion. The build-up of ama — digestive toxins resulting from improper digestion — in the physiology is, according to Ayurveda, the root cause of most disorders. Read through our Ayurvedic Detox Diet Improper digestion can be the result of a few habits:
    • Eating late in the evening when the body is ready for rest and not prepared for the heavy work of digestion. Eat a lighter, well-cooked meal at least three hours before bed, and try to be in bed around 10:00 p.m. or before.
    • Eating raw veggies or heavy meals in the evening that are harder to digest.
    • Having weak digestion, due to an imbalance, or due to stress in our lives.
    • Poor hydration. When the body is not hydrated, it cannot remove impurities from the lymph system properly. Blood production and flow may be negatively affected, possibly inhibiting our body’s ability to carry and maintain oxygen and nutrients.
  • Body cleansing is recommended during change of seasons, to detox and rid the body of ama, is recommended for optimal health. Detoxing is particularly recommended in the early spring, because that is the time nature starts the annual cycle of regeneration as well. During cleansing, we can eat light, yet nourishing foods such as mung bean soup or kichari, and drink lots of warm water through the day. Sip detox tea. Fresh, sweet juicy fruits are excellent cleansers.
  • Choose to drink what’s good for your health! Don't start your day with bed tea. Start with lukewarm water, that’s most basic yet most overlooked drink — drinking lots of warm water through the day helps to re-hydrate our system and flush toxins out of the body. Morning should include green tea or lemon water with honey. Try avoid caffeine, alcohol and carbonated soft drinks, and switch to life-giving, vitality-boosting beverages. Avoid drinking ice-cold water, especially before, during and after meals.When we drink ice-cold water, it slows blood flow in the region of the stomach and slows the action of digestive enzymes. Blood flow and digestive enzymes are directly responsible for strong digestion, and anything we can do to support blood flow and enzyme action will help our digestion — “help, don’t hinder.”
  • If you are tea drinker switch to therapeutic Herbal Teas, Green Teas, Fruit Infusions that not only offer comfort any time of the day or night, but more importantly, they are specifically formulated according to the ancient records of Ayurveda and have the balancing effect described for each one.
  • Cultivate good eating habits- Our busy lifestyles can lead us to eat on the go, eat while working, skip meals or eat "junk" foods. However, Ayurveda holds the belief that we can add life to our years and years to our lives by following a good eating routine. This healthy Ayurveda routine includes: eating three regular meals at about the same time each day; making lunch the main meal of the day (heavy dinners can tax digestion and disrupt sleep); and cooking and eating fresh food. Leftovers are considered less sattvic than fresh foods, and when convenient to do so are best avoided. To understand better how we should eat read " Right Way of Eating Meals as per Ayurveda"
  • Balanced health goes beyond physical wellness to well-being in mind, spirit, emotions and senses as well. The food we eat can nourish our mind, body and emotions, not just our body.
  • Cooking and eating in a harmonious atmosphere turns food into nectar. A pleasant, tidy, cheerful environment and the nurturing company of friends or family will actually make mealtimes more nourishing.

And finally……Remember, according to Ayurveda, we metabolize with all five senses? We don’t metabolize just our food….everything we hear, touch, see, taste and smell becomes part of us, so choose wisely and live a healthier life.

2016-06-29

Ghee- Indian Superfood is a Pre-biotic

Ghee
We on our spree to weight loss tend to do all kinds of diet which may or may not be ideal for our body. Due to these fad diets we tend to develop gut bacteria which makes every sensory organ to start function at below optimum including our brain. So we end up saying we did everything but still our weight is stuck. What a poor deal we cut ourselves for weight loss.

When we our on diet or weight loss, the first thing that we remove from our diet is ghee without even knowing all the while that ghee, made at home, is not just good for maintaining strength & diversity of the gut bacteria and spine but also makes for a potent fat-loss aid. The SCFA in ghee is now recognized as a ‘prebiotic’, something which creates an environment conducive for the gut-friendly bacteria to prosper. That’s also what makes it a great anti-allergen.

Lets Understand What Are Prebiotics and How They Work?

  • PREBIOTICS provide a wide range of health benefits to the otherwise healthy person. Most of these have been medically proven. 
  • PREBIOTICS nourish the good bacteria that everyone already has in their gut.
  • PREBIOTICS may be helpful for several chronic digestive disorders or inflammatory bowel disease. 
For years, hardly anyone in the medical profession paid any attention to the role the colon plays in overall health. The healthy bacteria that live there strengthen the bowel wall, improve mineral absorption and aid in the regulation of hormone production, which has a range of essential benefits.

Now lets find out the difference between Prebiotics vs. Probiotics

Last but not least;For Indians, ghee is a religious matter rather than a food item. It has dominated most Indian kitchens for centuries. In Ayurveda, Ghee has a lot of recommendation in daily diet.

One tablespoon (15g) of ghee has approximately 135 calories, all of which come from fat. That small amount of ghee has 15 grams of total fat and 9 grams of saturated fat, or 45% of the recommended daily value. A tablespoon of ghee also has 45 milligrams of cholesterol, or 15% of the daily value. Ghee is free of sodium, carbohydrates, fiber, sugar and protein.

Ghee is lactose and casein free
Ghee is considered one of the best oils for baking, sautƩing and deep frying:
Ghee has a rich, sweet and deliciously nutty flavor

We should eat Ghee everyday. Healthy people should have 3 teaspoons (15g / 1 tablespoon) of desi ghee per day to get all benefits. Preferably one teaspoon of pure ghee, three times a day will do the work.

As per Ayurveda, best way to consume it is to add ghee to rotis, parathas, dal, curry etc. Avoid Indian sweets because they contain lot of sugar. Avoid cooking or frying in Ghee.

Why should you eat ghee every day?
  • Increases your resistance against seasonal allergies and common ailments:While ghee is rich in the healthy fat-soluble vitamins A, D, E, and K, it is also rich in antioxidants. It increases the body resistance for various infections and diseases by boosting the immune system. 
  • Stimulates the digestive system:
    Ghee stimulates the secretion of stomach acids to aid in digestion, while other fats and oils, can slow down the body’s digestive process and sit heavy in the stomach.
  • Reduces Cholesterol Levels:
    Ghee lowers the bad blood cholesterol level and enhances the good blood cholesterol level. 
  • Boost fertility:An optimal fertility diet should contain good quality protein sources and good fats. Pure ghee is the best form of fat. It increases quality and quantity of semen.
  • Improves skin:
    It rejuvenates the skin from inside and increases its glow. 

Happy readingšŸ˜Š
@Pvyasbuzz

2014-05-27

Goa to promote Ayurveda, Yoga tourism at Arabian Travel Market


Goa will promote itself as a centre for wellness and Yoga tourism to attract travellers during the monsoon season from the Middle East at the forthcoming Arabian Travel Market (ATM) event to be held in Dubai.

"You can't sell beaches to them during monsoon. We will promote wellness, Ayurveda and Yoga tourism," said Nikhil Desai, Managing Director, Goa Tourism Development Corporation (GTDC), a head of his visit to the ATM.

Arabian Travel Market is the leading international travel and tourism event in the Middle East for inbound and outbound tourism professionals from across the globe. ATM 2014 is scheduled to be held during May 5 to 8, 2014. A huge contingent of travel agents and hoteliers will also participate to promote Goa at the ATM, where it has its own stall.

"Months from June to September, when tourism is lean, can be promoted amongst the West Asian countries and Jordan and Iranian tourists, who look out for cooler locations when the scorching sun burns their region," Desai said. Desai said these travellers look towards Scotland or Kerala in India as they love rains.

"We want to attract this segment of tourists, who also include expatriates," he said, adding that Goa has been a mid-haul destination for these travellers, who don't mind coming here on the weekends. Goa, which usually witnesses peak tourist season post- September, also has hotels offering attractive packages during monsoon. "Occupancy in five-star hotels in Goa is 60 per cent during monsoon, and is 50 per cent in other hotels," Desai added.

2012-03-10

Health Tips for Busy Moms

Busy Moms Have Busy Schedules... 
Make sure to pre-plan your week. It's so easy to be reactive, allowing your day to completely get away from you... at the end of the day you're exhausted and you still haven't accomplished half of what you wanted to! If you catch yourself saying at the end of every day, "Tomorrow I'll make sure to exercise" you need to break out your calendar and write yourself in first.

You need to take time for yourself.. If Mama Ain’t Happy, Ain’t Nobody Happy
When mom’s stressed or burnt out, everyone in the house suffers. Even a baby gets fussy when his mother is upset. Older children may respond to a tense mom by acting out. So by paying attention to your own needs, you’ll actually be better at meeting everyone else’s.

Organise yourself and plan your daily schedules to keep healthy and fit.

Follow a fitness regime.
Kickstart your day with 2 glasses of luke warm water with may be a pinch of zeera(cumin) soaked overnight, followed by 30minutes brisk walk and 15-20 minutes breathing exercises or pranayama.

Avoid Stress and Sleep Deprivation as they make you Fat
Stress and sleep deprivation release cortisol into your bloodstream, which triggers fat storage around your waist. Not only is it demoralizing to carry more weight than your ideal, it increases your risk of developing heart disease, diabetes, cancer, and arthritis, among other conditions. 

To reduce stress there are a number of natural supplements. Some of these include kava, an herb from the South Pacific; and Passion Flower, a gentle herb that helps you relax. Some people prefer a herb used in Ayurvedic medicine. Taking half a capsule of ashwagandha is one option. For those who have trouble relaxing at night and falling asleep, the occasional use of Good-Night-Rx is quite helpful. 

And last but not least, a good yoga or meditation session may work better than anything else. Take some time to watch spring blooming outside your window and meditate on all that you have to be thankful for. Maybe you won’t need the stress herbs after all.


Preplan your meals
The  evening before, plan what you will eat the next day. Package your snacks into portion sizes and put together your meals. 

If you plan to be out during lunch, fix a salad or other meal that does not need refrigeration. If it does, carry an insulated lunch bag with an ice pack. This way, you are never without something healthy to eat. 

Have breakfast - a real one: Pay attention to the habits of people who have lost a lot of weight and kept it off: Seventy-eight percent of them start the day with breakfast. Those are the findings of the National Weight Control Registry, an ongoing study of successful losers who have dropped 30 pounds or more (70 on average) and kept it off at least a year. Their typical breakfast: cereal and fruit.


While you're putting out breakfast for your kids, load up a plate for yourself. A study from Virginia Commonwealth University found that eating a high-protein and carb-rich breakfast helped dieters lose impressive amounts of weight - an average of 23 pounds over four months and then another 17 in the next four months. Their breakfasts sound more like lunch - a sandwich of turkey and cheese on two slices of bread, a cup of milk, an ounce of chocolate, and a protein shake - and totaled 600 calories.

Pack up some backup:  Pair carbs with protein, which will curb your hunger without throwing you under the low-blood-sugar bus an hour later. Pack a slice of low-fat cheese with an apple, whole-grain crackers smeared with peanut butter, or sugar-free, fat-free yogurt with a sprinkling of chopped walnuts.

The kids are vegging out in front of the computer. You send them out to play while you work on your laptop.Send everyone to the park (including yourself): Take a 30min brisk walk, or aerobics class, or swimming.

Eat Nutrient Rich Foods
Plan your meals in such a way that you are able to consume all the nutrient-rich foods because many different nutrients are needed for good health, and no individual food will supply them all. Fruits such as apples, grapes and bananas are great for the busy individual. They are perfect to eat on the run while still providing valuable nutrients.

Always stock healthy and quick snack items such as veggie sticks, nuts, cheese sticks, protein bars, and greek yogurt.

Drinking at least a gallon of water per day should be your aim, at any coast. Also avoid starched items such as pasta, potatoes and cereals. Moreover, keep in mind carbohydrates are not the enemy, they should be taken from the right source.