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Protein Protein Protein…is THE word when people talk about losing fat or building muscle.Its seems like a High Protein Diet is the cure for everything.Besides having personal training, yoga and other fitness certificates I am also a Holistic Health Practitioner and Board Certified from American Medical Alternative Association and what I love about this fact is that besides building muscle, and getting shredded, I take mine and my client’s health pretty seriously.They have to go hand in hand.Whats the point of looking your best, when you are not healthy?So Protein is NOT THE word for me.Unlike before, where I was super-obsessed about getting 150+ grams per day and eating a high protein meal every 2–3 hours, I have shifted my focus to other important things that gives me far better results.Yeah, sure I take around 110g-120g per day in 2 meals a day, but I focus on other things too!Here I will give you 7 health hacks that will make you optimally healthy:Oh, and by the way I walk my talk. All these hacks I implement almost daily. These are not something I find popular or trending.These health hacks have a solid compounding effect.I am sure you would agree I look much younger now, than when I was Skinny-fat many years ago:Eat at least 25% calories from Healthy FatsI was seriously affected by the low-fat craze in the early part of the century.Low fat milk, egg whites only-throw away the yolk, no ghee—eating plain Roti for so long…my God nightmare it was:(Healthy fats are super-duper important for your skin, health and overall functioning.People please ensure you use ghee/coconut oil for cooking.Eat almonds and walnuts dailyInclude avocadosDon't throw away the yolk and have whole milk instead of skim and you will get 25% calories from healthy fats.Here are some related posts on fats:Use Smaller PlatesI don't have an issue of overeating because I count my calories. I know my portion sizes and stay well within my caloric deficit.But most people don't. They seriously underestimate the food they eat. And they don't want to go through the trouble of counting their calories.Ok, don't do it.But at least use smaller plates. Reducing 2 inches plate size results in you eating 20% less calories.Sleep 8 hours everyday. Sleep early ideally before 11pm.The release of hGH is the highest during the first two hours of your sleep. Human Growth Hormone is the fountain of youth. After you turn 30, it starts to rapidly decline and it becomes imperative that we do certain things like HIIE and sleep enough to restore it to optimal levels.Refer to chart below:Spend more time in Kitchen: Its not enough to say eat more protein, ditch the refine carbs, and do this and do that.You need to simply spend more time in the kitchen.Reading about something and actually doing it are two very different things.You gotta spend more time in the kitchen…if you want good health..Period!Eat home made food 95% of the timeYou cannot stay optimally healthy if you eat out most of the time!!You just cannot. There are may issues with restaurant food:Cooked in vegetable oils which are very bad for your health. Most of the time they are re-heated which makes them even more toxicIts not fresh. For example: The vegetables that you get in Subway are pre-cut. This causes serious loss of nutrition.99% of meats comes from CAFO’s —confined animal feeding operation where animals are kept in very bad conditions. They are fed a diet of corn and soy, given hormones and antibiotics and when you eat their meats those same chemicals are going inside you.But if you cook your own food, you will ensure that the ingredients are procured by you, you will ensure they are of the best quality. Overtime this could make a huge difference in your health.Minimize Sugar consumptionSugar is toxic. It accelerates aging. Its highly addictive. And its has found it’s way in almost every processed foods that you will find in the supermarket.Studies and research have shown that sugar is even more addictive than Heroine/Coke!!You need to clear out your kitchen and develop a strategic intervention that allow you to absolutely minimize sugar in your diet.Limit your beverage intake to these Fabulous FourWater|Green Teas|Apple Cider Vinegar|Coconut WaterIts still amazes me how so many people still drink Coke with their food! Some of them are my closest friends, no matter what I tell them, they just don't listen. They know drinking coke is bad, just like smokers know smoking is bad.But only if I can visually and clearly show them, how these beverages are paying havoc in their bodies will they understand.If you want to be healthy, cut out everything. Most of the so called healthy beverages like sport drinks, juices and so forth are simply sugar in disguised form.Related posts:Apple Cider Vinegar For Weight Loss-Does It Really Work?AND don't miss these greatest hacks too, if you like this answer you’ll love this one:What are some of the greatest health hacks?Check out my free courses for more education:)

My restaurant rules of thumb only apply to ethnic cuisine. I rarely eat American food when I go out. I get more than enough of that at home. Here is how I spot restaurants in which I don’t want to eat.Ethnic:If the menu or the name shows that the owners don’t know the language of the country their food is supposed to be from, then they don’t know what they are doing and the food will not be authentic and likely not very good. (Somebody else mentioned this.)Chinese: (These rules generally apply to Thai, Lao, Cambodian, Vietnamese, Filipino cuisine as well.)Empty. If no one eats there, you’ve gotta know, right? It’s a dump and the food sucks.The cooks are not Asian. I’m sorry, but traditional cooking styles are something one learns in the home. If you didn’t grow up eating and cooking that style of food, you don’t know what you’re doing and are surely doing something wrong. The absolutely worst Chinese food I ever had was in Iquitos, Peru. The cook was some fat, sweaty, Spanish-speaking Peruvian guy with three days’ growth of beard. The waitresses were barefoot, indigenous women who handed me a pencil and order pad so I could fill out my order myself from the menu they couldn’t read because they were illiterate.There are only non-Asian patrons. If there are a lot of Asians in the area, but they don’t go there, then it’s obvious that the food isn’t very good. The word gets around. But, you ask, “What about places where there are few Asian people?” Hah! The rule still holds. No one cooks good Chinese food when there are no Asian people around to eat it and appreciate it, or to tell them what they are doing wrong. If someone does open a Chinese restaurant in such areas, it’s going to be some yokel’s mistaken notion of what Chinese food is supposed to be. Such ideas are born of dining at places like Panda Express at a mall in Jackson, Mississippi, which I have done and still regret. (Still, it wasn’t any worse than any other Panda Express.) The second worst Chinese food I’ve ever had was in Camden, Arkansas, a rural backwater just north of the Louisiana line. It was godawful. On my way to the toilet, fearing that I was going to puke, I saw who was cooking. It was a Mexican guy and a young hillbilly-type woman talking loudly about country music. Eeuuw!Any place that touts “Chinese and American Food” is usually horrid. It means that they can’t make a go of it with Chinese food alone and are trying to take up the slack with American fast-food style lunch items. Anyone who would go into such a place to get a hamburger and fries obviously doesn’t have any sincere appreciation of Chinese cuisine.The name of the restaurant is blatantly racist and/or cartoonish, like, “Mr. Chopsticks”, “Panda Express” or “Me So Hungry”. You may wander into a place with such a name and think, “How bad can it be?” You’ll find out.Inspect the menu, looking for evidence of real Chinese specialty dishes that an Asian person might order. Beware of any place that mainly serves combination meals, you know, “one from column A, two from column B”, etc. If the menu looks like the one at Panda Express, with only stock Americanized pseudo-Chinese dishes like “chop suey”, exit immediately. If the menu has both Chinese ideograms and Roman characters, or there are separate Chinese and English menus, relax. It’s the real deal. If there is a chalk board listing specials of the day with ideograms only, it’s totally Chinese. Be warned that such fare may include “challenging” items, which is a euphemism for disgusting. Chinese people eat stuff like dog, duck anus and caterpillars. Be careful.Scrutinize the condiments on the tables. If they use La Choy Soy Sauce, run! (It’s got more burnt wheat in it than soy and tastes like battery acid.) Different kinds of hot pepper stuff are a good sign. Sri racha or sambal oelek show that spicy food aficionados eat there, so the food might be authentic. Crushed red peppers in oil are an excellent indicator of authentic Chinese cuisine.Forks v. chopsticks: If they automatically set your table with a fork, it means they don’t expect anyone who eats there to know anything about Chinese food. The food will then be geared to Western tastes. If they balk when you ask for chopsticks, it means that they really have no intention of serving real Chinese food. If they readily comply with your request for chopsticks, it may mean that they are used to Americans who refuse to use them and are pleased that you do. The food might be pretty good in that event. If the tables are pre-set with chopsticks or there is a cup of sticks on the table for you to select your eating tools, you’re golden. Warning: Don’t use chopsticks in Thai restaurants, even if they readily supply them to the misinformed hipsters who request them. Thais don’t use chopsticks unless they are ethnic Chinese, in which case they do. Traditionally, Thais eat with their hands, like Indians, or if they are modernized, a big spoon. So, white boy, just use the fork they give you in the Thai place, and in any Asian restaurant if you’re not very good at using the sticks.Mexican:Racist stereotype names, or names that are half-Spanish and half-English mean crappy, pseudo-Mexican swill. “Señor anything” is the kiss of death, especially if they forget the tilde on the ‘ñ’ and spell it “Senor”. Curiously, tacky depictions of Mexican cowboys in sombreros on horseback don’t necessarily mean bad food. A place with a name like El Charro or Mi Rancho might be great, or it might be terrible. Generally, simple Spanish words in the name that Americans can pronounce and remember mean that the owners are at least trying to be authentic. Think about it. Which name sounds more like a good Mexican restaurant? La Flor (The Flower) or Señor Cheesarito?The word “family” may be featured in the sign, as in, “Señor Paco’s Family Mexican Restaurant”. This means that the food is not authentic and is geared to suit the immature palates of young Anglo children. In other words, it will resemble the fare found in school lunch rooms. It will be bland. It will suck. Tamale pie, anyone?Yellow cheese melted over anything isn’t fit to eat. Mexicans like cheese on their food, but it’s white, never yellow or orange cheddar or “American” cheese. If it’s something like Monterrey Jack on that enchilada, it might be OK. If it’s that dryer, harder white stuff that’s finely grated and powdery, it totally authentic and you’re in for a tasty meal.Bean dip. This is fake Mexican-ish bar food for American jackasses. As well as having a cacophony of disgusting tastes jumbled together, it looks like puke. It may be. If you drink a lot of beer and eat a bunch of this, you will puke it up and it will look exactly the same as it did on the platter before you ate it. (All those chunks! Euuuuwwwww….)Enchiladas made with flour tortillas —- GAAAACCCHHH! Anyone who has ever had a good enchilada knows that you’ve got to use corn tortillas. Any place that serves this abomination is committing a crime.Flour tortillas as the default, rather than corn —- Oh, for Christ’s sake! If you order a meal that comes with tortillas on the side in a tortillera to keep them warm, and they bring you flour tortillas without even asking if you want corn or flour, you’re in big trouble. Some places that cater mostly to Anglos think that all Americans hate corn tortillas. (Actually, many do.) Really crappy Mexican-style food is what they serve. I once went to a place called the Tortilla Factory that brought me flour tortillas after I had explicitly asked for corn. I sent them back and demanded corn as they had promised. About a half hour later, another tortillera with flour tortillas arrived. I summoned the manager and pointed at the noisy, operating tortilla-making assembly line that was baking and depositing hundreds of corn tortillas into a bin a few feet away from my table and shrilled demanded, “I want some of those!” He finally brought them to me, apparently quite insulted that I should demand corn tortillas from an operating corn tortilla assembly line. I looked around and all the Anglos were eating flour tortillas. There were no Hispanic-looking people in there.Bland salsa and overly tomato-flavored sauces instead of jalapeño or serrano peppers and real other varieties of chiles means they really don’t understand Mexican cuisine or think that Americans won’t like it. If they bring out chips and salsa and the salsa is just tomato puree with bits of onion and no heat, then I know that the food is going to be crappy. My Spanish is good enough to have a conversation about liking salsa picante and have often been able to coax them into bringing out some of the hot stuff they have in the kitchen for their own consumption. You will need this to make the food they serve you palatable. If they don’t have any of that, ask for some good commercial brand of Mexican hot sauce like Cholula. It’s not bad. Whatever you do, don’t ask for or use Tabasco brand hot sauce on Mexican food. It’s vinegary swill from Louisiana and it will ruin the flavor.No black beans or at least frijoles enteros, that is, whole pinto beans, means that they are aiming at an Anglo clientele who never order beans and just pick at the dab of mushy refried pintos on the combination plate and never eat it all.Italian:A picture of a gondola on a wall or in a sign means that the prices are high, but is not a guarantee that the food will be of commensurate quality. In other words, a gondola means poor value for your money. I don’t know why this is, but this has been borne out every time I have eaten at one of those gondola places. I think it is some kind of a signal that the place has mob ties. While on an assignment in New Jersey, I was specifically instructed to avoid certain restaurants which, as it was explained to me, were really little more than private clubs for mobsters. It wasn’t explained what would happen if I went there other than “there would be trouble.” I’ve been to gondola places a few times, and saw no evidence of mobsters, nor did I have any trouble dining there, but they were always pricey and sometimes the food wasn’t up to the level that I was shelling out for.Greek-owned Italian restaurants usually have large portions and give good value. But, if you want fine dining with an Italian flavor, avoid any place with a Greek name (e.g., “Spiro”) that claims to serve Italian food. It’s food for the masses, not gourmets. These places are despised by Italian foodies because Greeks always overcook pasta. I’m sorry, but they just do. It’s the way they like it and it makes Italians gag. (This is also true in Greece; any Italian who has been there will vouch for that fact.) In the USA, the sign will usually say, “pizza and pasta”. which is usually almost all they serve. Another tip-off that an Italian place is Greek is that they have a Greek pizza and a Greek salad. Always. These are often the best things on the menu because the pasta is vile. In addition to overcooking it to the point of mush, they don’t use as many or the same amount of herbs and spices in their dishes as Italians. It’s usually very salty, greasy and wet. Baked lasagne will be a vat of tomato-ey ground beef stew with a few soggy noodles floating in it, covered with too much cheap, melted, pre-shredded cow’s milk mozzarella. The last time my girlfriend had this at Spiro’s, it was devoid of any oregano or basil. It was vile. She didn’t like it and neither did I when she coaxed me into tasting it. (I’d ordered the Greek pizza and a Greek salad. Hah! I told her, but she didn’t believe me.)Don’t order anything but pizza or pasta if the sign or the menu features the words “pizza and pasta”. This means they really don’t want to serve anything else. The veal scaloppine will be a ripoff and may not even be any good.“Family” in the name means “crappy”, just as it does with Mexican places.Greek:Only Greeks open restaurants that exclusively serve Greek food, so they generally do a decent job of it as long as there isn’t some other reason why the food is lousy.Avoid places with low clientele. If nobody eats there, Greeks are especially stingy about wasting food and may try to get away with three-day-old casseroles that haven’t been properly stored. (This isn’t necessarily a bad idea. Reheated, day-old moussaka kept covered in the refrigerator is arguably better than fresh-made, just like good lasagne al forno.) In Greece, instead of ordering from the menu, you can usually ask to see what’s available and visit the kitchen. If you don’t want that potato stuff that’s turning black, you can order something that has to be made fresh. In America, they won’t let you go into the kitchen, so stick to something like souvlaki gyros in a pita if you’re the only party in there.Avoid pasta dishes, like pastitsio, because the pasta will be overcooked and mushy. It’s the Greek way. Live with it.Japanese:All their food is carefully, and even lovingly prepared. Japanese people take special pride in making aesthetically pleasing meals that are wholesome and tasty. The biggest issue is whether or not the people working in the kitchen were raised with this reverence and respect for food in general, but especially for Japanese culinary tradition. This means that your best bet is to find cooks who were born in Japan or whose parents were born in Japan. The ranks of excellent Japanese chefs may include ethnic Koreans who have never lived in Japan or even an occasional American or European. There are lots of Japanese people in Peru and Brazil, too, so it’s possible that your sushi chef could speak Spanish or Portuguese as their first language. Good tip-offs that the staff are Japanese, or at least Korean, are Asian art and calligraphic scrolls on the walls.If you aren’t sure if the people running the teriyaki shop are Japanese or Korean, and you care about that, learn the difference between Japanese and Korean writing. It’s pretty simple: Korean hangul has circles in it and Japanese printed text does not. If they speak either of those languages, there will be something with writing on the wall. The reason you might care about this is that Korean food tends to be spicier and more robust than Japanese food, so they might skew their Japanese dishes toward that type, which may not be as much to your liking as traditional Japanese dishes. The tip-off that it’s really a Korean place are if they offer kim chi as a side or have a bulgogi plate. That’s Korean only; Japanese people don’t serve it.Indian:It’s hard for me to narrow down criteria to spot bad Indian restaurants because I have never had any Indian food that was any worse than so-so. Even when the place was empty on a Saturday night and I was amazed how they could remain in business, I have had very nice meals that I thoroughly enjoyed. I think the reason is that most of the things they eat in India are just good, wholesome foods. Nothing they like is disgusting or hard to eat. I mean, mango chutney! Desserts with coconut! Fried bananas! It’s mostly vegetables, too, so how can you argue with that?People who can’t tolerate spicy food are terrified by the specter of having their esophagus burned out by a fiery repast. If eating spicy food give you physical discomfort or digestive problems, you should avoid it. Not all Indian food will burn your mouth, though. Northern Indian food isn’t terribly spicy and if that’s the kind that they serve, they will prepare it to your taste, even if that’s totally bland. The stuff you have to watch out for is anything from southern India. It’s all hot and they won’t make it bland. They don’t know how to do that. The same thing goes for Indonesian, Lao and a lot of Thai food. I went to a place with another hot food freak that served Goan and Tamil food. We were happily burning our mouths on “3 star” and “4 star” dishes when an older couple came in an asked if the food was “hot”.The owner laughed and said, “Yes, we heat it up before we serve it to you.”The guy said, “No. I mean is it spicy?”The owner said, “Yes. How spicy do you want it?”The guy asked, “Can you make it without any spice? Bland?”“No.”“Why not?”“Because it has to have some spiciness to have an authentic flavor.”“But we can’t eat spicy food!”“I’m sorry. If I start serving bland food here, my regular customers won’t come any more.”The couple turned and left. The owner, my friend and I had a good laugh. It was somewhat cruel, but we all recognized the fact of it. If you can’t handle spicy food, then get the hell out of a south Indian restaurant!German:What, really, is “good” or “bad” German food? There isn’t much of a distinction to be made. Things are different there now, but when I was there 44 years ago, there was no real cuisine. All the real restaurants were Italian, Greek, Turkish or even Yugoslavian. Germans didn’t eat much in restaurants with German food except a few chains like Wienerwald. When they did get food outside the home it was usually a few stock items like a sausage and a roll (served next to each other, not with the sausage inside the bread), a half roast chicken, thick cut deep-fried potatoes (large French fries), or a single slice of bread on a plate with a slice of cheese or ham on it (not both), which you ate with a knife and fork. (Delicious!) Another favorite is a breaded, deep-fried Schnitzel (cutlet). If you got really fancy for Sunday dinner, you could get yourself a veal cutlet stuffed with ham and cheese before being breaded and deep fried, the famous Cordon Bleu. They like big, chewy pretzels, too. They would eat pretty much the same way at home, supplemented with sauerkraut, vegetables, fruit, cheese and other everyday foods. This was very limited, but not of much consequence because the whole point of eating food was to have something in your stomach to soak up all the beer you were drinking, which was several half-liter bottles a day for the average German. They love their beer. Nobody seemed to care much about the food eaten with it. I’m sure this has changed a lot in the last 44 years, but I’m also sure that beer remains an important part of the national culture. So, what would make a Gasthaus good or bad would be how good the beer is. In Germany, all the beer is good. Thus, an eating-and-drinking establishment’s perceived quality would hinge mainly on the reliable availability of good, fresh, German Bier. Ja wol!French:As any Frenchman will tell you, all French food is wonderful, and it is the best in the world. The idea, for them, of a “bad” French restaurant would require it to, somehow, not be actually French. It would have to be, you know, Moroccan, or perish the thought, German!

Eight Simple Tips to Improve Health :-I) How To eatII) How Much To eatIII) What To EatIV) What Not To EatV) When To EatVI) The 6 components of a Healthy Regime - Physical Activity , Strength Training , Cardio Exercises , Flexibility Exercises , Breathing Exercises & MeditationVII) The 3 Foundations of Life - Knowlegde , Devotion & ServiceVIII) 40 Additional Small But Important PointsI) How To Eat : - Mindfully & Chewing Every Bite of Food till it becomes liquidThis is the single most important point for our overall wellbeing, weight loss is just one of the several positive changes that one would experience in just one month’s time by incorporating this simple exercise of chewing the food well. One should spend 20-30 minutes for every meal i.e. breakfast , lunch and dinner. The chewing process predigests our food into small pieces and partially liquefies it, making it easier to digest. Remember that our intestine is not a grinder , it simply can’t grind food. It is the job the teeth to do it.Digestion is a demanding activity for our body, requiring a great deal of energy, especially if forced to digest improperly chewed food. Chewing properly allows our stomach to work more efficiently and break down our food faster. Saliva contains digestive enzymes, so the longer we chew, the more time these enzymes have to start breaking down our food, making digestion easier on our stomach and small intestine. One of these enzymes is lingual lipase, an enzyme that helps break down fats, for example. Saliva also helps to lubricate our food so it’s easier on our esophagus.Hence the first question How we eat should be addressed by the below checklist :-A) Eat in a relaxed state of mind, we should never eat in hurry or worry! If time is really less it’s better to skip the meal rather to simply engulf/swallow the food. We can start by a small half minute prayer by thanking the divine for this wonderful food, the sun for its energy that is being photosynthesized ,the earth, the farmer and the one who cooked the food.B) Let our eating become a meditation, be extremely thankful and mindful for the food that’s in our plate .Literally enjoy every bite in bliss and great fullness.C) Count the number of chews and set a target of 100 chews/bite, this may vary depending upon the type of food/size of the bite but still the target should be 100 chews. Even after the food is liquid or has gone down in say 70 counts , just keep counting till 100 , this will allow us to eat slowly and mindfully and would result in more saliva production.This practice also takes care of how much we eat. The longer we chew, the more time it will take us to finish a meal, and research shows that eating slowly can help us to eat less and, ultimately, to avoid weight gain or even lose weight. For example, chewing our food twice as long as we normally do ,will instantly help us control our portion sizes, which naturally decreases calorie consumption. It takes time (generally about 20 minutes) for our brain to signal to our stomach that we ’re full, and this may explain why one study found people reported feeling fuller when they ate slowly. They also ended up consuming about 10 percent fewer calories when they ate at a slow pace, and presumably chewed slower, as opposed to when they were rushing. We work , we take stress , we run around for earning bread and surprisingly enough , how less time we spend on eating it. We never enjoy our food. We just eat it http://unconsciously.So make it a pleasurable activity. Indulge all your senses in food and enjoy!II) How Much To Eat:-Only Upto 80% Full (Japanese Proverb - Hara Hachi Bun Me)It is a fact that in today’s world more people die of overeating than under eating. We live in a culture where comparison and over accumulation has become a trend and we carry that in our eating habits as well. How often we eat in parties and buffets out of greed as if we won’t get food again. By overeating we can never experience the contentment that food would otherwise have provided us. We just feel full till our throat and then repent that we ate too much. This is disastrous for our health. The Japanese people had known the secret to long life from ages and the secret is to eat only till we feel around 80% full. In simple terms it means eating slightly less than what we usually eat i.e. when we leave the dining table we should not be feeling choked to the throat rather slight hint of hunger should still be there. It is a fact that in societies where this practice is followed , people live the longest like in Okinawa Japan. Lot of scientific research has been done on this topic and infact the so called CR (calorie restriction) diet that is proven as the best anti-aging strategy can be simply achieved by following the Japanese rule “hara bachi bun me” i.e eat upto 80%.III) What To Eat:- Ideally 80% Alkaline & 20% Acidic (but Practically 50% Alkaline & 50% Acidic to start off with)All consumable foods can be divided into two categories depending on the effect they have on our bodies – Acidic & Alkaline. Our normal pH level is slightly alkaline, slightly above neutral at around 7.2 – 7.3. A healthy alkaline body feels – good levels of energy, has a clear mind to make decisions and focus on tasks at hand, has a good healthy appetite, does not feel bloated or too gassy, has regular easy bowel movements, sleeps well and wakes up feeling rejuvenated. An acidic body leads to inflammation, potential heart disease, arthritis and a list of other life-threatening ailments due to the imbalance of acid and alkaline in our body’s fluids and tissues. It is simple chemistry. Our body cannot sustain a healthy equilibrium in an acidic state .For optimum cell function, we require more alkaline foods which are also high in nutrition. A balance of 80-20 alkaline-acid is the ideal ratio to boost our immunity, rejuvenate our hard-working body, cleanse toxins and organs and recharge our energy. However our modern day eating habits or availability of more processed, higher fat, higher salt and higher sugar types of foods have caused our normal healthy pH to become more acidic as our dietary intake is actually reverse i.e. 80 % acidic and 20 % alkaline. This is extremely unhealthy. As a simple rule of thumb all fruits and vegetables are alkaline and everything else is acidic. Although 80-20 is the ideal ratio of alkaline-acid foods we should consume we can aim at 50-50 ratio which would yield fantastic results to start off with.I know that this alkaline-acidic topic is considered to be pseudoscience by many well known experts , and in fact it may well be true that this acid-alkaline philosophy may not be scientifically proven , but every single expert agrees on eating more fruits and vegetables . So you should embrace this point anyhow since it focuses on eating food that is undoubtedly recommended by one and all.To achieve a 50-50 ratio the below chart can be referred , the basis is that 50% of our total food intake should be fruits and vegetables :-IV) What Not To Eat :- Processed FoodA very big leap towards weight balance is achieved simply by understanding what we should never eat and what is harmful and dangerous for our body, mind and the soul. As a simple rule we shouldn’t eat any processed or packet food , not even once in a month.The following items should be completely omitted from our food dictionary :-A) All Sugar Products- Sweets, Cold Drinks ,Chocolates ,Biscuits, Ice-creams, Pastries, Cakes, Tea, Coffee etc.B) All Fried Products-Samosa, Vada, Pakoda, Papad etc.C) All Maida products-Bread , Paw , Naan , Tandoori Roti made of Maida , Bakery Products , Maggi , Noodles etc.D) All Packet Food- Farsana , Mixtures , Chips , Kurkure, Kellogs corn flakes , Ready to eat products , Soups ,etc.E) All Fast Food- Pizza , Burger ,sauces, Junk Food , Hotel Food ,KFC, Mc Donald’s, Chinese Food etc.F) All Fatty Food-Butter , Cream , Peanut Butter, Nutrilite , Mayonnaise etc.G) All Ready To Eat Meals :- In today’s world paneer a sabji like butter masala can be preserved for one year , one simply needs to open the pack , heat it and eat it. Ridiculous!H) All Chemicals - Check label of anything that we eat and treat these as more dangerous than rat Poison - Preservatives , Colors , Emulsifiers ,Anti oxidants, Artificial flavors , artificial sweeteners , Partially Hydrogenated etc . These are all chemicals that our body simply can’t understand and digest. In my opinion these are all poisonous to the body. Just check the label of any biscuit , any ice cream , any chocolate it is a horror show for the body. Simply refuse to put chemical poisons in the body.Check for the term “Partially Hydrogenated Oil” in any food label , you can treat this as equivalent to eating rat poison.Needless to mention in the above list that Alcoholic Products, Cigarettes, Tobacco etc. are a Big NO! Remember that our body is the temple where Divine resides in the form of our soul/consciousness/energy whatever we may like to call it. We are all divine beings and this body is a precious miraculous gift from divinity to us, we should never disrespect it by the intake of such products. “We are not human beings on a spiritual journey , we are spiritual beings on a human journey” hence the best way to show gratitude to divinity is by taking care of our body!V) When To Eat :- When Slightly HungryIt’s the most fascinating thing to watch a child eat. They eat when they are hungry and stop when they are satisfied. They do not count calories, fat grams, or amount of carbohydrates. They do not deliberately starve themselves, nor do they overeat. They listen to both their hunger and satiety cues and eat accordingly.Even one grain of food taken when we are not actually hungry is poison to the body. We should not eat for time pass , social obligation , it’s time to eat so let’s eat etc.When we follow a particular routine for some days, the body gets adjusted to it and gives hunger signals more or less at the same time so initially following a routine is essential for some days.Usually we would feel some hunger every 2-3 hours with varying degree of intensity. Ideal is to have 3 big meals(breakfast + luch+ dinner) + 3/4/5 small meals(fruits/sprouts/nuts/seeds/etc.).We should also not starve ourselves that is we are hungry and still not eating to lose weight. This too is very unhealthy. So there could be 2 extremes :-Extreme 1- Eating when not hungryExtreme 2 – Not eating when hungry (starving ourselves to lose weight)A balanced approach is very important to get the metabolism going throughout the day and prevention fat accumulation in the body. For finer details read the book titled “loose your weight don’t lose your mind” by Rujuta Devekar.Below is a sample diet plan that I follow :-6:30 am-1 Banana8:30 am-Breakfast -Bowl full of Raw Vegetables salad sprinkled with small quantity of Flax Seed Powder (carrot+ beetroot + capsicum + cabbage/cauliflower + cucumber + 1 fruit (pomegranate/guava/pineapple) + 6 Walnuts + 1 Omega 3 enriched Whole Egg + 1 Normal Egg White) + if required one can have small quantity of /Poha/Upma/Idli/Dosa/Sooji Utappam/ along with raw vegetables10:30 am- 6 Almonds+ Seeds + 2 Apricots + 2 dates12:30 pm-Lunch- 2 Rotis (or 1 bowl rice) + Dal+ Sabji+ Curd Sprinkled with small quantity of Flax Seed Powder + 1 Cod Liver Oil Capsule (300 mg)3:30 pm- Unsalted Roasted Peanuts + dates / Bengal Grams i.e. Roasted Chana + Black Kishmish5:30 pm-One seasonal fruit / Coconut water7:30 pm -Dinner - 2 Rotis + SabjiAdditional notes :- Eating first thing in the morning is very critical to maintain weight ; the first diet is very important and should not be delayed, eat the first diet as soon as possible after getting up after drinking water. Fruits that can be taken are-Pomegranate/ Guava/Papaya/Pineapple/Oranges/Awla etc. A meal a handful of sprouts can also be taken ;Anjeer can also be taken in the morning empty stomach. Don’t eat huge quantity of food during night,dinner should be easy on our stomach as during night our digestive power is the minimum and hence we should eat lightVI) The Six components of a healthy regime :-Below are the essential non-negotiable components of any fitness regime .Any fitness schedule that misses out any one of these six components would be incomplete. Overemphasizing one over the other is also wrong as a balanced approach has to be taken. “Moderation” and “Consistency” are the keys.All one needs is max 1 hour/day which we should definitely be able to find. Based on my own experience and some literature and books I read I have tried to sum up the basics of these components below.1) Physical ActivityWhat is it and Why it matters :- Our bodies are designed to move. “Exercise is Optional, Movement is Essential". There is a huge difference between the two. Exercise is a modern invention designed to give us a way out, a get out of jail free card that lets us believe three weekly trips to the gym lets us off the hook with our bodies. It is pain, rather than pleasure driven. It is generally focused on specificity and lacking in real skill development. Most exercise regimes use machines and isolated exercises that make us experts in movements that are not practical and are limited. Movement is something entirely different. Movement is ancient. Movement was here first. Hunting and gathering, dancing round the fire, walking, climbing, running, jumping, crawling, lifting, swimming, fighting etc. These are all movements the human body is designed for. A lot of public health research now points towards needing more movement in our lives, as opposed to exercise to remain healthy. For example, no amount of exercise will undo the pathology that is sitting and remaining sedentary. And conversely, one could go their whole life without ever doing exercise but instead move as part of our everyday life and remain healthy.So we can say that the below mentioned remaining five components are luxury items whereas physical activity is a must. Sitting whole day is more dangerous than even smoking. In spite of havingsedentary jobs we can smartly incorporate physical activity into our daily lives. Use it or lose it-if we let muscles and joints stop moving, over time the overall body loses the ability to move. If we want to move well when we are old, we must keep our body moving well as we age. Life is motion. When we stop moving, we stop living, which is why staying active is the number one desire of people as they age. Motion is vital for health and aging well. Watch a normal child move. Youth is moving freely and with control. Watch someone who‘s sick move: they are stiff and consequently may be described as “looking old.”How one can do It :- We have to adopt certain strategies to be physically active throughout the day. Below tips are recommended :-a) Walk at least 10,000 steps in one day :-Buy a pedometer that counts steps. It costs around 500/- but helps us to stay motivated to walk. As we all are target driven and crazy for numbers and figures , the target to reach 10,000 steps keeps us motivated to achieve it. We can keep reviewing every 3-4 hours how many steps have we moved and adjust accordingly.b) Stand Up every 15 Minutes :- If we have a desk job make sure to at least stand-up every 15 minutes.c) Take a small stroll to water cooler / washroom every 45 Minutesd) Take 2 flight of stairs every 90 Minutese) Park the vehicle as far as possible from the officef) Walk for going to nearby shops instead of using a vehicleg) Take more nature walks Go to a nearby mountain every weekendh) Play like a child with small kids2) Strength TrainingWhat is it and Why it matters :- First let us understand what it is not. It is often misunderstood as bulking up and building 6-packs ab and Salman like biceps for show-off. So most people feel that they don’t really need it. WRONG!It is actually defined as a type of anaerobic physical exercise that by the use of resistance specializes in>Increasing Muscular Fitness (Increases muscle strength, muscle mass and size)>Increasing Bone Strength and bone density>Increasing Tendon and Ligament Strength>Improving Joint FunctionApart from these benefits in aids in health improvement ,increases metabolism, aids in fat loss, overall fitness levels ,improved lipid profile (improves the good cholesterol) etc.Hence it is absolutely critical component.How we can do It :- One has following options to do it.a) At Gym using various equipments :- We can perform it at GYM. All we need is to make sure is that we need to have a good sensible trainer.We may do it 2-3 times/week for an hour each.b) At Home using Resistance band :- This is another option that we may perform at our home. We may order the band online (Cosco is a good brand),some good videos (10 min-30 min) are available online to learn and do the exercises along with the video. Convenience is better in this option but the drawback is that we won’t have good control on the exact amount of resistance. But it can be done on days when we look for some light strength sessions.c) At Home using Body weight :- The 5 basic strength exercises – Push Up ,Pull Up, Dips, Sit-ups and Squats are key to overall strength. Rather than working on isolated muscles they work on large muscle groups. We may do these in conjunction with band/dumbbells or standalone also. We can also do exercises like Lunges, Mountain Climbers, bridges etc.d) At Home using dumbbells :- If you know the basics right you may perform the entire exercises that you do on equipments in a Gym at your home only. You can do good variations with just a set of 2 and 5 kgs of dumbbells using proper form and by doing the moves slowly. This can be started at any age by using a set of 2 Kg dumbbells and is often a most neglected part.Don’t forget to warm up before starting the strength training sessions. You may like to wind up with a 5 min stretching session.3) Cardio ExercisesWhat is it and Why it matters :- Cardio is any form of exercise/activity that is designed to work the cardiovascular system that raises your heart rate and breathing and consequently an increase in the circulation of blood and oxygen throughout the body for an extended period of time. Getting your body to sweat also helps you to release toxins that would otherwise build up in your tissues. The benefits range from weight loss, improved Heart health, improved Lung health, improved stamina, improved immunity, stabilized blood pressure,increased energy levels,more active and dynamic lifestyle, reduced mood swings etc.How we can do it :- You may enjoy any of the below/club them/etc. to get the benefits. Go for a variety rather than repeating the same all the time.a) Fast Walking/Light Jogging :- Just go to a park nearby and enjoy fresh unpolluted morning air, get some sunlight and do fast walk/light jog to start the day.b) Treadmill /Elliptical machine/stationary cycling :- Good for those rainy seasonsc) Cycling :- We may incorporate use of a bicycle to go to nearby places etc. or do it as a part of exercise weekly.d) Swimming :- One of the best cardio exercises. Just use googles and caps to avid the chlorine side effects.e) Aerobic Dance Workouts :- In Youtube you have some good videos that we may see and do along.f) P-T exercises :- Remember the school days. Those exercises can still be incorporated.g) Stair climbing :- Avoid lifts and take stairs.h) Rope Jumping :- Good if one enjoys it.But remember that when we are overweight we should not be engaging much in strenuous exercises. Eg. Jogging would put huge stress on the knee if we are overweight etc. We need to always remember that health is served on a plate and fitness is achieved by exercise. We first need to be healthy to do exercise so diet is the most critical aspect for health. Fitness is like a cherry on the cake.4) Flexibility ExercisesWhat is it and Why it matters :- Flexibility may be defined as the ability of our joints and body parts to execute their full range of motion. Flexibility deteriorates rapidly with a sedentary lifestyle and without adequate flexibility you are more prone to injuries and with tight muscles daily activities become difficult to perform. We create body movement and posture habits which tend to reduce joint mobility. The benefits of flexibility exercises are less back pain, increased range of motion, injury prevention ,improved circulation, less stress, better posture and confidence. A flexible body a flexible spine ultimately leads to a flexible mind which is more adaptive . Practicing Yogaasanas daily is the most perfect and easiest way to obtain a flexible body and a clear mind It would help one to tone the muscles, skeletal system, nourish the body tissues and burn fat. It is excellent for all internal organs and various yoga asanas target specific parts and organs of the body like vertebra, Joints, neck, shoulder, heart, lungs, kidney etc. It will also improve your balance both physical and emotional.How we can do it :- As I have already written above that YOGAASANAS are the most perfect way to flexibility. We don’t have to do complicated postures at all , just simple basic stretching asanas have to be done with awareness of breath. We really have to be at ease during each posture and we shouldn’t feel any pain. One very good 22 minute video is that of a sequence called “Padmasadhna” which consists of 12 yogaasanas, it is taught in Art of living advance course but can be easily practiced by anyone. We may also learn asanas from any yoga instructor near our place, but we can learn simple asanas ourselves with videos. One video called Shilpa Yoga is also very well designed. Below are some common asanas which we can simply google :-a) Lying Asanas:-Ardha Halasana,Sethu Bandhasana,Naukasana,Makarasana,Shalabhasana,Bhujangasana,Dhanurasana,Kativakraasana and shavasanab) Sitting Asanas :- Vrajrasana,Parvatasana,Shashankasana,Marjariasana,Vyaghrasana,Janu Shirshasana,Gomukhasana,Padmasana,Budhkonasana and Adho Mukh Shvanasanac) Standing Asanas:-Tadasana,Prishtasana,Padhastasana,Vriksasana,Natrajasana,Utkatasana,Trikonasana,Veer Bhradraasana,Konasana and Kati chakrasana.5) Breathing ExercisesWhat is it and Why it matters :- Breathing exercises are basically an activity that would involve taking breaths consciously. Every emotion has an impact on our breath eg when we are happy and relaxed we breathe deeply, when we are in anger we automatically take short breaths etc. Now our motive is to control these emotions/feelings but we often find ourselves not able to keep them under control. The best way to achieve this is through control of breath ,when we do breathing exercises and learn conscious breathing we are able to control our emotions as well, it’s like a remote control to our emotions. If we observe ourselves there are two type of actions a) Voluntary b) Involuntary. Voluntary actions are the ones that we do consciously like talking, walking, moving our hands, eating drinking etc. .Involuntary actions are the actions that are taken care of by the conscious energy that resides within us like conversion of oxygen to carbon dioxide by our cells, digestion of food, pumping of blood by our heart ,all cellular actions etc. The thing with breath is that when we are not aware of it, it is involuntary but when we become aware of it and start breathing with awareness it becomes voluntary and we can control it. Hence it is a transit between Voluntary to Involuntary, Known to Unknowable, manifested to Unmanifested it is a jump into the divine. Hence breathing exercises or pranayama have found an unique place in our Vedas, yoga pradipikas, yoga sutras and more recently in Medical Science as well .Our lung function is obviously improved and more quantity of oxygen reaches and nourishes every single cell that restores health, youthfulness and cheerfulness.How we can do it :- They may be classified as the nature of breaths we takea) slow/deep/long breaths eg Anulom Vilom & Nadi Shodhan (Alternate Nostril Breathing), Deep Ujvai Breaths,3- Stage Pranayama, Simple Deep Breathing, Abdominal Breathingb) short/rapid/quick blasts of breaths eg. Kappal Bhatti,c) cyclic rhythm including a blend of both eg. Sudarshan Kriya as taught in the Art of Living6) MeditationWhat is it and Why it matters :- Meditation is actually “Doing Nothing”. We just sit with eyes closed and just as a witness observe our own thoughts without judging without comparing without imagining, without labeling. It gives us deep rest, far deeper than what sleep offers us. Meditation makes us more Dynamic, more lively, more focused, improves our concentration, improves our happiness quotient, highly raises our healing power. Other benefits are>Keeps us stress free>Reduces aging>Helps us to appreciate life more>Helps us feel more connected>Improves Brain Function>Helps us give good sleep>Increases Immunity>Increases our awareness and attention>We gain control over our mindIn this 10 minutes we would realize that how our mind exaggerates and magnifies small problems in life and that we have immense potential to face all challenges of life. The most important realization that occurs is that actually no incidence or no person or no situation is joyous or sorrowful, it is actually the “SELF-TALK” that we do with ourselves is the source of joy/misery. After that even when situations come which tend to make us tensed/stressed by positive self-talk we increase the power of the self and don’t let the negative talks of mind over power us.We develop love and compassion with others and let go of our habit of Criticizing, complaining and comparing.How we can do it :- Meditation should be practiced daily for around 10 minutes. Some guided meditations are available online. We just need to listen to it and let go. We don’t have to do anything, just listen and relax. Initially guided meditations are beneficial, slowly once we get the basics we may not actually need them. We can simple sit and meditate. Just remember that it is not concentration, it is de-concentration.We just have to make a schedule for ourself and then stick to it remembering that “ Self Discipline” is the only thing that makes someone miserable/blissfull,healthy/unhealthy,strong/week.VII) The Three Foundations of Life - Gyaan ,Bhakti & Seva :-A) Gyaan (Knowledge):-Right Knowledge is the only path that can lead us to the ultimate. Without right knowledge it is impossible to get rid of our ridiculous desires, expectations, cravings, aversions, likings, dislikings, prejudices, ideas ,concepts, fear, over excitements, worry, lust, dreams, over occupation, attachments, past memories, useless opinions, judgments, complaints, criticisms, meaningless sadness and depressions etc. Knowledge takes us from ignorance to bliss.Below are just some books, links of articles & Audio Discourses :-· http://www.mindwell.be/ebooks/thepowerofnow.pdf(Eckhart Tolle)· v http://www.swami-krishnananda.org/upanishad/Lessons_on_the_Upanishads.pdf(Divine Life Society, Swami Krishnanada)· http://www.peterrussell.com/wordpress/index.php?p=197(Peter Russel)· http://www.7freedom.com/beingnatural.htm(Timothy Schoorel)· http://www.oshoworld.com/discourses/audio_hindi.asp?album_id=153(Osho)B) Bhakti (Devotion):-Devotion doesn’t mean rites and rituals going to holy places etc. It simply means knowing and acknowledging that what we see in this world as physical reality is not even a drop in the ocean of galaxies and universes and that a force is driving everything, experiencing the connectedness in all beings the oneness that prevails everywhere and thanking the divinity for our being. Thankfulness for being is devotion. Becoming empty from within is devotion. A belief that there is a higher purpose in life over and above the materialistic aims and desires that we seek to fulfill is devotion. Understanding that life cannot simply exist without divine intervention, that the universe was designed for life for us is devotion. Who Created matter, how was it created ,from what was it created? What created Energy? What created stars and planets? Who drives the galaxies, how the universe came into being what was there before the universe came into being, what would remain after the universe disintegrates? Recognizing that a supreme being is within all of us and that we are just an extension an expression of the divine consciousness that pervades everything that is Omni present beyond space and time is devotion. Knowing the infinite and the zeroness within us is devotion. Just like billions and trillions of our cells in the body {each having its own consciousness} function together in sync to make me, to give a feeling of I ness to make me conscious. Likewise we humans and all life forms, the planets the galaxies all of us together collectively form the Ultimate Divine That is the truth. It is present in all of us everywhere every second, diving deep into that which exists everywhere is devotion. No life can be complete without devotion.C) Seva (Service):-Greed & self-centeredness is the root cause of all misery and suffering. By Being selfless we open ourselves to a whole new world of fulfillment and contentment. Our relation to others is very critical. The fundamental mistake we commit is that we always try to Please Others, Satisfy Others, Impress Others & Prove our worth to Others whereas the illuminated way of living should be that we should always try to Help Others, Serve Others Love Others & Be Compassionate with Others. Service to Humanity is Service to the Divine as all is one and the same. We can start doing service anytime anywhere , any selfless action is service. Any form of help to any one in need is service. We should not let go of any such opportunity that comes to us and presents us the golden chance to serve and allow us to become pure, useful and contribute to the society.VIII) 40 Additional Small But Important Points:-Some additional points should also be taken care of as they are very critical for not only for weight management but also for overall health:-1) Water :- Keep drinking water throughout the day and stay hydrated.Water after food:- Don’t Drink Water at least half an hour after eating food (Extremely Important) as the digestive bile juices get diluted which leads to improper digestion.2) Last Meal of the day :- Eat dinner at least two hours before going to bed for sleeping. Never eat late i.e. just before sleeping.3) Cooking Oil :- Select multiple varieties of cooking oil like Olive/Coconut/Mustard/Canola/Desi Ghee/Rice Bran etc. Make sure that the Saturated Fat is minimum(20 maximum) and in one variety Mono Unsaturated fat is more and in the other variety poly unsaturated fat is more. If we cook lunch with Oil A which is more in Mono Unsaturates then use Oil B which is more in poly Unsaturates for dinner. We can vary oils like this to get maximum benefit. never use a single cooking oil all the time..Just see the labels of the cooking oil. Use olive oil, canola oil,Coconut oil, mustard oil ,groundnut oil, rice bran oil. and keep shuffling between them. The daily intake should be restricted. Ghee could also beused wisely in some quantity. The important thing to remember is that never eat FRIED foods and cook vegetables in less quantity of oil .4) Spicy Food :- Avoid too much Spice (Red Chili should be totally discarded ,Green Chilly can be taken in moderation),Eating Pickles should be avoided.5) Salt :- Avoid excessive salt , as a rule never eat uncooked salt i.e. never sprinkle salt on fruits , salads , dal etc.6) Wrong Food Combination :-Avoid Following wrong combinations of food:- Milk + Fruit , Fruit + Food , Milk + Food , Eat salads just before eating food, not along with food7) Aim for Variety:- Go for variety in your food choices, eg. don’t restrict to just one type of grain. Ideally try to have one grain only once per day .Have wheat,brown rice,white rice, wheat, ragi, jowar , bajra (form of millets) , oats, Makai etc. Similarly for legumes,select from wide variety of Moong,masoor,arhar dals etc and beans like kidney beans soya beans,chick peas etc.8) Don’t Smoke and Don’t consume Alcohol :- By this strategy alone you can prevent at least 30–40 % of cancers and other life threatening diseases.9) Omega 3 Fatty Acids :- Extremely critical to be included in the diet on daily basis. Flax-seeds, Walnuts , Fish and cod liver oil are good sources. In our diet Omega 6 is in excess and this puts the Omega3 : Omega6 ratio out of balance.Make sure to ground the flaxseed before eating. Eating seeds directly won’t provide you the Omega 3 as they will pass through without being cracked open.10) Soak Nuts & Seeds :- Un-soaked nuts have very high amount of phylates that interfere in Iron absorption.11) Ayurvedic Herbs :- Use herbs in medicinal form occasionally to boost immunity. Eg Tulsi, Neem, Triphala, Ashwagandha, Guduchhi etc.12) Connect to earth :- Walk barefoot on grass / garden area13) Beware of Radiation :- Use mobile with caution , keep phone couple of centimeters away from the ear while talking on phone , while sleeping keep the phone in switched off mode.Use speaker phone as far as possible. I ordered one phone whose microphone was not working and I had to use speaker for all calls. Initially I was frustrated but now I am continuing with it happily as it saves me from the radiations.14) Be Expectation Free /Stress Free :- Just be like a child , full of enthusiasm and free of all insecurities , fears , judgements etc. Live to the fullest.Our expectations from others is the root cause of our stress.15) Be humorous :- Laugh as much a possible , always keep a smile on the face and make others non-serious as well. Glow from inside as well as from outside.16) Don’t use refrigerator :- Don’t use it for cooling water , storing fruits and vegetables etc. Use it only for preserving milk/curd. Purchase fresh vegetables and fruits daily.17) Don’t eat left over food on the next day :- Don’t store cooked food in fridge for consuming it the next day18) Microwave :- Best to throw it out of the house.19) Dental hygiene :- Brushing before sleeping is critical , floss once every week.20) Vitamin D :- Expose the body to morning sun whenever you get a chance.21) Bed Matress :- Don’t use a very soft mattress22) Probiotics :- Curd / Fermented food like idli/dosa contain probiotics , supplement can be taken occasionally23) Multivitamin Supplement :- Take one-two multivitamin supplement tablet every week.24) Self-Massage :- Massage the whole body with mustard oil / seasame oil / almond oil once every week.25) Plastic Bottles / Containers :- Throw away all plastic water bottles and containers26) Cosmetics :- Don’t use any creams , powders , perfumes , deodrants. Apply on your body only that thing which you can eat as through transdermal absorption a substantial portion goes in the body. If you follow above principles , anyways you are going to glow and smell good.27) Sleep – Sleep for atleast 7 hours daily28) Alarm Clock – Don’t use alarm clock to wake up , sleep on time and automatically you will wake up on time. Abrupt alarm clock disturbs smooth cardiac rhythm.29) Anger – Biggest enemy of health , be light hearted and fun loving. Take a chill pill dude! Nothing in life is permanent and serious. Its our attitude that makes insignificant things appear to be so significant and permanent. You are anyways going to die in 20–30–40–50–60 years , so why waste this small time in getting angry on pity things. Relax and let go! Let people go by there own pace.30) Fruit Juice – Prefer whole fruit over juice as they contain fiber. Preserved juice like real juice etc are full of sugar and preservatives and are disastrous.31) Awla Juice - Just check the label , sodium benzoate is hazardous to the body just like phenyl. Sodium Benzonate + Vitamin C is the worst thing to your body.Stay away from ridiculous claims. Eat fresh awla , it is the best source of anti-oxidants and vitamin C.If someone really cares for your health they would promote fresh awla not the chemical juice , its all money making. Wake Up!32) Wash Hands Regularly :- Get a sanitizer if required , keep washing your hands every 3–4 hours. Especially before eating and after loo/toilet.33) Hangout with Friends :- Do I need to say anything here? Enjoy with your buddies , make new friends. Love , care and share.34) Read Books :- Keep learning and relearning to stay young. Remember books are your best friends.35) Hobby :- Get a hobby , listen to music , learn guitar , play , have time for yourself. Do something you love to do.36) Vacation :- Take small vacations now and then to refresh your mind.37) Sex :- Have sex at-least once a week. Enjoy the touch of your partner , gaze into his/her eyes. Love, Appreciate and Respect your partner. Remember the first time your partner touched you and you got goosebumps? relive those moments , go to a new place and have one new honeymoon/year with the same partner (preferably)38) Regular Check-ups :- Get blood tests / other health checkups regularly. Eg get your lipid prpfile , Vit D , Vit B12 tested every 2–3 years.39) 20–20–20 Rule :- Keep blinking your eyes in front of computer/ laptop/ mobile / TV. Take your eyes away from your monitor every 20 minutes and gaze at an object around 20 feet away for 20 seconds. (20–20–20 rule).40) BE GRATEFUL TO LIFE – BEING THANKFUL WITH EVERY BREATH IS THE BEST WORSHIP ONE CAN OFFER TO THE DIVINE!The above components if integrated properly would surely raise the self-healing abilities of our body. We should just have faith that there is a cosmic intelligence that has fine-tuned the entire universe eg. mass of electron, gravitational constant, electromagnetic constant, distance between earth and sun, composition of air that we breathe and millions of such parameters had to be exactly the same as they are for you and me to exist. Within our cells lies the same intelligence that is driving billions of galaxies. Each cell has the same intelligence by which it is able to perform such complicated functions with such an ease. Each cell in the body is like an universe in itself. This intelligence is working all the time within us and can definitely re fine tune the parameters of our body that have gone out of order. We just have to set our priorities right and we can surely manage our health and our weight ,let these things be an integral part of our life like we brush your teeth, we bath these also shall be included in our daily routine.Finally to get you motivated :-Before (105 Kg):-Now (72 Kg):-