Protein Food...Building Body Muscles

Every day Women need 46 grams of protein, and Men need 56 grams of protein.

Proteins are one of the most important nutrients required for healthy living.  They are one of the building blocks of the body tissue that helps in weight management. Protein is also the building block for healthy hair growth. Make sure you are getting enough amount of protein every day. A serving of protein along with healthy carbs after a workout is a must to help tired muscles recover. *Remember people who have slow digestion issues, should take protein in less quantity, more intake of protein may lead to constipation, remedies http://medicalsanjay.blogspot.com/2015/06/home-remedies-for-constipation.html

List of protein food, take in natural (Veg) form in your daily diet:

Spirulina has highest protein and many other nutrients

Soya beans, Dry, Roasted (100g) ----> 39 grams of protein

Black Beans (1 cup) ----> 39 grams of protein
Pumpkin seeds dry/roasted (1 cup/ 64g) -----> 35-38 grams of protein

Regular exercise and protein intake
helps to build the body muscles

Cheese cheddar (100g) ----> 21 grams of protein
Soya Tofu plain (1 cup) ----> 20 grams of protein
Brazil nuts (1 cup) ----> 19 grams of protein
Lentils/Kidney Beans (1 cup) ----> 18 grams of protein
Soaked Peanuts (1/4 cup) ----> 18 grams of protein *Soaked nuts overnight in water doubles the protein content.
Peanuts (1/4 cup) ----> 9 grams of protein
Moringa contains protein twice the milk. 1 glass of Moringa drink ----> contains 12 grams of protein.
Almonds/ Walnuts (1/4 cup) ----> 8 grams of protein
Soaked Almonds/ Walnuts (1/4 cup) ----> 16 grams of protein *Soaked nuts double the protein.
Quinoa (1cup cooked) ----> 8 grams of protein
Low-Fat Yogurt (plain) ----> 8 grams of protein
Brown Eggs (1) ----> 6 grams of protein
Soya milk (200ml) ----> 6 grams of protein
Dairy A2 Milk (glass) ----> 6 grams of protein
Chia/ Hemp/ Flax seeds (1 ounce (28g)) ----> 6 grams of protein
Oatmeal (1 cup) ----> 6 grams of protein
Cashews (1/4 cup) ----> 5 grams of protein
Kale (100 grams) ---> 4.3 grams of protein
Broccoli (148 grams) ------> 4.2 grams of protein
Goji Berries (1/2 cup) ----> 4 grams of protein
Spirulina (1 table spoon) ---> 4 grams of protein
Avocado (1cup) ----> 2.9 grams of protein
Chickpea (1 tblsp) ----> 2.4 grams of protein
Broccoli (80g) -----> 2 grams of protein
Blue berries (1 cup ~ 148g) -----> 1.1 grams of protein
Spinach (30g) ----> 1 gram of protein
Figs (1 cup) ----> 1 gram of protein

Pumpkin/Nuts-Fruit Shake:
This shake will power you through the hardest and longest of days.

 Ingredients:
 1 cup frozen wild blueberries
 2 tablespoons almond butter
 2 tablespoons pumpkin seeds
 2 tablespoons chia seeds
 2 tablespoons hemp seeds
 4 walnuts
 3 Brazil nuts
 1 large ripen banana
 1 leaf of kale
 1 tablespoon extra- virgin coconut oil
 1/2 cup unsweetened almond milk
 1 cup of water
Combine all of the ingredients in a blender. Blend on high speed until smooth, about two minutes. If the shake is too thick, add little water. Serve chilled.

Peanut-Fruit Smoothie:
 Take a handful of peanuts (soaked overnight in water).
 Put them in the blender.
 Add little water.
 Add a ripen banana or any fruit you want.
 Churn till it becomes like porridge.
 Add more water if you want it like a milkshake.
 One large glass of peanut banana milkshake can easily keep you going for a few hours. It's a good, easy-to-prepare breakfast. You can have it ready in three minutes and finish it off in the next two minutes.

https://www.youtube.com/watch?v=ove9b16OeR4  (Documentary Game Changer ~ Vegetarian plant-based food)

Anemia (Iron Deficiency)

Anemia is a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Hemoglobin is a main part of red blood cells and binds oxygen. If you have too few or abnormal red blood cells, or your hemoglobin is abnormal or low, the cells in your body will not get enough oxygen.

Symptoms of anemia -- like fatigue (tiredness) -- occur because organs aren't getting what they need to function properly. Symptoms common to many types of anemia include the following:

• Anemia is caused by blood loss
• Anemia is caused by decreased or faulty red blood cell production
• Pale Skin, Yellowness in Skin and Eyes.
• Muscular weakness
• Easy Fatigue, Fainting, Dizziness and loss of energy
• Difficulty concentrating
• Unusually rapid heart beat, particularly with exercise
• Shortness of breath and headache, particularly with exercise
• Leg cramps
• Insomnia (Inability to sleep)
• Low Blood Pressure
• Chest Pain and Heart Attack in Severe Anemia.

Overview:
Red blood cells are important for the transport of oxygen-rich blood to body tissues and removal of carbon dioxide from the body. Red blood cells are red because they contain an iron-rich protein known as hemoglobin, which is bright red in color. Over time, red blood cells wear out and die. The bone marrow continually makes more red blood cells. Certain foods increase production of red blood cells. Consuming foods rich in iron can prevent anemia and help keep all your cells well-supplied with oxygen. Sources of iron include beans, lentils, dark green leafy vegetables such as spinach and kale, beetroot, dried prunes, raisins and egg yolks, according to MedlinePlus.

Top sources of Iron food to fight Anemia:

1. Spirulina powder with warm water daily
2. Moringa Leaves (Take dry leaf powder with warm water, or Have fresh leafs cooked with lentils)
3. Soya Milk and Tofu
4. Soya Edamame (beens) boiled
5. Wheat grass Juice
6. Eat Spinach cooked.
7. Kale
8. Daily Juice (Beetroot + Carrots + Green Apples + Honey)
9. Palm Jaggery + Sesame Seeds + Peanuts (*peanuts are very good for heart)
10. Legumes (Lentils, Kidney, Lima, Pinto, ...) beans
11. Raagulu, and Jowar grains.
12. Dates soaked in water overnight
13. Pumpkin, and Sunflower seeds
14. Raisins & Prunes soaked
15. Honey taken mixed with warm water enhances the blood's hemoglobin levels. Honey is also very good for the heart and brain, and keeps the mind alert. Note: Honey should NOT be cooked or boiled.
16. Figs (Anjeer) soaked
17. Oats
18. Curry leaves
19. Fresh Fruits (Banana, Pomegranate and Apples).
20. Meats (Chicken, Turkey, Fish, Red meat).

All the above food helps in improving your red blood cells and gives more iron, can stimulate the production of hemoglobin in the blood and helps in cases of anemia.

Moringa Smoothie for Stronger Bones & Iron:
Ingredients:
     Moringa Powder
     Banana Or Pineapple Cubes
     Almond butter
     Pure Coconut Oil
Directions:
Combine all of the ingredients Moringa Powder, Banana, Almond butter, and Coconut oil in a juicer. Blend on high speed until smooth, about two minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled.

•Pranayama (Breathing) & Kapalbhati Yoga daily for 15 minutes helps our respiratory system and improves hemoglobin.

Kapalbhati & Pranayama Yoga improves hemoglobin

Cold, Cough and Mucus

COLD ?  Have Turmeric Drink with Ginger/Black Pepper!
Natural home remedy for cold using Almond milk or Water mixed with organic Turmeric and black Pepper powder. *Turmeric also acts as a natural antibiotic and immune booster:
1. Take 1 glass of warm water or almond milk
2. Add 1 tsp of turmeric powder (*Buy Organic turmeric powder with no lead, no artificial color).
3. Add 1 tsp of black pepper powder/Ginger juice extract.
4. Mix well
5. Drink 2 times everyday


 For Cold: Take (Almond Milk or Water + pure Turmeric + Black Pepper + Ginger) drink.
During cold and cough, DO NOT take any dairy animal products, ice creams, sweets, cakes, cookies, wheat breads, mushrooms, fried foods, potatoes, cold drinks or beverages.

*Mixture of Cinnamon/Dalchini powder with a teaspoon of honey can cure Cold.


*Honey with Cinnamon for Cold.
*Honey is also very good for the heart and brain, keeps the mind alert.

*Another remedy for cold, prepare a cup of tea to which you should add ginger, clove, bay leaf and black pepper. This should be consumed twice a day. Reduce this intake as the cold disappears gradually.

*Zinc food in your daily diet, prevents you from cold and soar throat. Its a immune system booster, reduces the duration of illness, reduces need for antibiotics, and heals wounds quickly. Zinc can be found in garbanzo beans (chick pea), cashews, spinach, asparagus, broccoli, sesame seeds, water melon seeds, pumpkin seeds, oats, green peas rajma, quinoa, lentils, peanuts.

*Sore Throat: Drink 4 -5 times (Lemon + 1 tsp Honey + Tulasi) juice daily with warm water. Swallow tiny amounts slowly sip by sip. Be in this liquid diet up to 2 days, and during this course skip the dinners to heal quickly.
*Gargle with salt warmer water daily in the AM and PM. Do this for a week.
*Gargle with warmer water boiled with powders (cumin + cinnamon + cardamom + black pepper + pinch of turmeric) daily in the AM and PM. Do this for a week.


Drink 4 - 5 times (Lemon + Honey + Tulasi) juice daily with warm water.

Mucus in Cough: Pour 1 cup boiling water over 1/2 tsp. each of ginger, ground cloves, and cinnamon. Filter. Sweeten with 1 tsp. honey and drink. 

*Clear your throat and nose regularly by spitting/sniffing out the extra phlegm. 

*Drink lots of warm water with lemon juice, and be hydrated.

  http://www.wikihow.com/Get-Rid-of-Mucus

**NO Dairy Milk: Only children below three years of age have the necessary enzymes to digest milk completely. Except in a few regions in the globe, milk is mostly indigestible for a majority of adults worldwide. The undigested milk is mucus-forming and causes lethargy. Milk is also traditionally believed to be a good source of calcium. But there are several other good sources of calcium, notably whole grains.

COUGHING ?  Best remedy for cough is to take the juice mix of Ginger + Honey + Basil/Tulasi leaves, in the AM and PM on empty stomach. Another best remedy is take juice of fresh pineapples mixed with honey can suppress cough five times more effectively than cough syrup.

**For speedy recovery from cough, fasting for minimum two days is one of the best remedy by taking only warm water every 4 hours, and in between drink warm water + lemon juice + honey, with no added sugar. this home remedy helps in recovering from cough very quickly. If you feel real hungry in these two days then take only fruits organic like apples, oranges or pineapples on the second day.

Holy Tulsi/ Basil leaves

*Pineapples have plenty of vitamin C and bromelain, which fights and guard you against microbial infections. Consumption of pineapples can cure cold and cough effectively. The juice from fresh pineapples with honey can suppress cold.

•During cough and mucus, AVOID completely taking any dairy animal products, ice creams, sweets, cakes, cookies, mushrooms, fried foods, potatoes, wheat breads, cold drinks, beers and beverages, as these products produces more phlegm and cough.

*Another effective formulation of ayurvedic treatment for cough would be to take some fenugreek seeds and boil them in water for about 30 minutes. Use this solution for gargles. It provides suitable relief.

•Use RED PEPPERS in salads and dishes! A substance similar to that found in cough syrups is also found in hot red pepper. Use red (cayenne) pepper with caution it can irritate your tummy.

•Drink several cups of hot water sip by sip during the day to ensure that the phlegm moves from the lungs to the intestine from where it can be excreted.

•For dry cough, a decoction made of ginger root and black pepper can be taken with half teaspoon of honey. Alternatively, a decoction of cumin, black pepper, cinnamon, lemon grass, along with mulethi (liquorice) is very soothing. These should be taken at least three-four times in a day.



•When you are outside the home, during cough, for immediate temporary relief, take organic herbal menthol honey cough drops (candy), or have cloves in mouth, chew it.

*Zinda Tilismath is age old Unani herbal medicine, which is used for treating many common ailments like cold, coughs, throat pain, body pain, stomach disorders, ear pain, tooth pain and many more. It is an over the counter drug, which is made from selected herbs. The medicine is said to have no side effects due to its herbal composition and is based on the Unani concept of medicine. It’s available across India in many medical and general shops.



•Inhaling steam with a few drops of eucalyptus oil can be very refreshing. Whole body sauna and steam also helps to get the phlegm moving, and also suppresses the cold.

Eucalyptus or Neem oil or Ajwain Steam!

•Steamy Shower: You can also get some relief with a humidifier in your bedroom. Also try to take in some moisture from a steamy shower with the door closed.

•Body massage with til (sesame) oil mixed with olive oil is very helpful for body relax.

•Pranayama (Deep Breathing) yoga daily for 15 minutes helps our respiratory system and gives much relief from cold and cough.

Pranayama (Deep Breathing) Yoga

•Amla: Take 2 tsp of amla juice and mix it with 2 tsp of honey. Have this every day as it improves cough and treats cold. Eating a bit of amla powder with honey two or three times a day also works to cure long-term dry cough.

**Onion Juice + Honey: As per ayurveda one of the best remedy to quickly recover from cough and cold is to take onion juice mixed with honey. Note: Always prepare the remedy with divine prayers, with good vibes of having the intention of healing it quickly.

•Ajwain (carom seeds) is an excellent herb for the cough and stomach. You can make a decoction with a pinch of ajwain, onion juice and gud (palm jaggery). This can be taken once a day. Ajwain can also be roasted and added to rotis for lunch or dinner.

*Take herbs which have the ability to dissolve the phlegm like cumin powder, ginger powder, black pepper, turmeric powder and lemon grass. These herbs are usually taken as a decoction boiled in water or one can also add them to soups.

*Giloy (Guduchi ~ Tinospora) stem/leaves/powder, are very popular ayurvedic herbs, helps in reducing the fever, swine flu, diabetes and many other diseases. (*Basil/Tulsi, Turmeric and Amla) also helps in reducing the fever.

•Acupressure points, gently pressing in between thumb and index finger helps from cough and cold.

Gentle press in between thumb and index finger.

Benefits of GINGER:
1. Reduces Cold, and Flu's
2. Aids in weight loss and detoxification
3. High in Magnesium and Relieves muscle pain
4. Reduces inflammation
5. Relieves migraines and headaches.

Other medical uses of ginger includes treatment of: Bronchitis, Heartburn, Menstrual pain, Nausea and vomiting, Upset stomach, Diarrhoea, Upper respiratory tract infections (URTI). Researchers from the University of Sydney, Australia, found that extracts from Buderim Ginger (Australian grown ginger) rich in gingerols - the major active component of ginger rhizome - can increase uptake of glucose into muscle cells without using insulin, and may therefore assist in the management of high blood sugar levels.

Apple
   An Apple a Day Keeps the Doctor Away!
   An Apple a Day Keeps the Cardiologist Away!
   An Apple a Day keeps the Obesity away!
   An Apple a Day protects you from Dementia (brain disease), and Colon Cancer.
   An Apple a Day lowers LDL ("bad" cholesterol).
Note: Before you eat an apple, peel the apple skin to remove any chemicals sprayed or waxed on top.

Who is happy ?? (A moral story)

A crow lived in the forest and was absolutely satisfied in life.

But one day he saw a swan. "This swan is so white," he thought, "and I am so black. This swan must be the happiest bird in the world."

He expressed his thoughts to the swan. "Actually," the swan replied, "I was feeling that I was the happiest bird around until I saw a parrot, which has two colors. I now think the parrot is the happiest bird in creation."

The crow then approached the parrot. The parrot explained, "I lived a very happy life—until I saw a peacock. I have only two colors, but the peacock has multiple colors."

The crow then visited a peacock in the zoo and saw that hundreds of people had gathered to see him.
After the people had left, the crow approached the peacock. "Dear peacock," the crow said, "you are so beautiful. Every day thousands of people come to see you. When people see me, they immediately shoo me away. I think you are the happiest bird on the planet."

The peacock replied, "I always thought that I was the most beautiful and happy bird on the planet. But because of my beauty, I am entrapped in this zoo.

I have examined the zoo very carefully, and I have realized that the crow is the only bird not kept in a cage. So for past few days I have been thinking that if I were a crow, I could happily roam everywhere."

That's our problem too. We make unnecessary comparison with others and become sad. We don't value what God has given us. This all leads to the vicious cycle of unhappiness. Learn the secret of being happy and discard the comparison which leads only to unhappiness...

Happy Parenting...

Kalil Gibran says..

Your children are not your children.

They are the sons and daughters of life's longing for itself.

They come through you and not from you.

And though they are with you, they belong not to you.

You may give them your love but not your thoughts...they have come for their own sweet purpose.

Children are individual souls who have come to experience life through us.

We need to facilitate them and enhance their journey.. that alone is our role.. and certainly not to control or own them.

So What is parenting today?

How should we go about it?

I am a mother of 2 kids...my son aged 24 and my daughter aged 16 years and I feel that I have pretty decent experience as a parent to share my thoughts on Parenting..

Let's follow some basic principles and it works like magic.. both for you and for your child.

1. Respect the soul of your child: They have their own dignity and do not affect it for sake of more eating, doing more homework, combing hair properly...give them feedback very gently and do not treat them roughly.. I know it's easily said.. but trust me, it's doable. and has to be done.

 

2. Teach them to make decisions and to live by the consequences they get out of the decisions they make. How to weigh the pros and cons. How to choose. How to take responsibility in what they choose and decide. Make them think. Don't think for them. Allow your children to make wrong decisions today..so that they learn now itself how to think and plan.

3. Do not compare your children with their siblings or others. Comparison/anger/ shouting and hitting will not take you or your child anywhere in life. It will only spoil the relationship.

Nothing is achieved through fear. temporarily it might look like victory but in the long run, it's the most damaging. Instead build strong communication and learn to speak about all matters to the children and discuss guide them with an open, friendly mindset. That also eases the energy at home as well as helps us build strong deep bond with the children.

4. Right languaging to the children.

Parenting is not saying 'no' all the time.

Reason logic heart has to be applied and said yes or no.

Learn to say yes to all small things in life.. like...ordering pizza.. choosing which movie to watch.. what clothes to wear..

Only then your NO will have value and impact.
All we say becomes our reality.. hence watch what you say to your children.

As parents, let's bless them always and say all wonderful things to happen to them.

 

5. Live Show: We have to inculcate values and morals as an ongoing process by living showing. They learn imitate their parents.Hence we need to be their living role models. Than just advising all the time.

6. Encourage them in their interest areas. Academics alone is not everything. Help them develop in a holistic way. Today everything has scope of huge growth. Every area has great future.

Identify their interest and passion and help them excel in that area. Help them go behind their dreams and preferences.

 

When you push your thoughts into them forcibly, it's going to eject out and make them very sad, depressed and not the best in their life. Would you like that ???

It's going to make you very unhappy too.
Have the courage to face facts about your child and help them pursue what suits them in a happy way.

What is..IS.

Learn to accept your child with their strength weakness. And build from there on.

For every rule I am giving u today, I have broken each one of them.. but I learnt.. I figured out..picked up my pieces and becoming a better parent day by day because I know parenting is work in progress. Lets become aware about all we discussed now and mend our ways to happy parenting and happy growing up for our children.

 

Happiness is key to life,.. more than being right and more than being a strict and an obsessed parent.

Create a happy Home...the rest will naturally follow.

Happy parenting...

Liquid Diet

Fasting your day with Water + Honey + Lemon:
(weight loss of 1 kg every time you do) by Dr. Manthena:

Following this therapy will result in weight loss of 1 kg every time you do this and also cleanses the inner system of the body.

Fasting removes the waste from our body. Fasting removes many toxic matters from the body. It is concluded by many doctors that a complete fasting for 3 days helps removing so much of toxins from the body, which otherwise could not have happened even after consuming 100 bottles of blood purifying medicines. Water plays a vital role in carrying out all these functions. Therefore, according to Dr. Raju whether you drink honey or not, it is essential to drink water. Here is the exact procedure described by Dr. Raju to follow a fasting routine safely and securely.

(1) Drink 1 to 1.5 liters of water as usual as soon as you wake up and try to complete the bowel movement.
(2) An hour later, drink another 1 liter of water and try to attend the bowel movement again. It is better to have the intestines empty. Those who suffer from free bowel movement can take up enema. Others don’t need enema.
(3) You can take another half or a liter of water after one hour from the second installment of water.
(4) Some people especially the aged ones might feel dizzy drinking this much of water and attending the nature calls frequently. Such people can skip the third installment of water.
(5) Begin your first glass of honey lemon water at 9AM or 10AM. Take a big glass of water and add 4 tbsp of honey with 1 lemon. Stir well and drink. The sour flavor of the Lemon kills the desire for food and the Vitamin C present in it increases the immunity system assisting in better repairs of the body. After drinking the juice gargle your mouth well to safeguard your teeth as there is a risk of forming the germs in the teeth due to sweetness of honey. I also read in an article by famous Yogini Indira Devi that lemon juice weakens the teeth. You might notice some sticky feeling in your teeth after drinking lemon water. I am not sure how far they are going to affect but I believe prevention is better than cure.
(6) After 1 ½ hours say 10-30AM drink 1 or 2 glasses of water.
(7) At 11AM drink Honey Lemon Water
(8) At 12-30PM drink 1 or 2 glasses of Water
(9) At 1PM drink Honey Lemon Water
(10) At 2-30PM drink 1 or 2 glasses of Water
(11) At 3PM drink Honey Lemon Water
(12) At 4-30PM drink 1 or 2 glasses of Water
(13) 5PM drink Honey Lemon Water
(14) 6-30PM drink 1 or 2 glasses of Water
(16) Stop drinking water by 6-30PM or 7PM. If you drink water after seven you might be deprived of sleep at nights due to frequent urination. However, you can lick some honey or drink honey lemon juice with less water even after 7PM if you find yourself dizzy or hungry.

Tips and Suggestions:

Please note and follow some of these instructions and suggestions carefully while fasting:
(1) Do not exercise or practice Asanas during fasting, as it does not serve the purpose of saving energy by fasting. You can though practice some easy pranayamas that soothes the nervous system.
(2) Prefer to stay at a silent place away from sound pollution and do not talk much during fast as that might cause headache.
(3) Keep away from artificial coolers, fans and air conditioners during fast.
(4) Do not consume very cold water. Drink normal or lukewarm water. The body has to spend energy to convert the cold water into body temperature that is 30 degree Celsius. You might also get frequent hiccups and headache with cold water.
(5) Gargle your Mouth properly with water after drinking the honey lemon water.
(6) Make the Honey Lemon Water instantly before drinking. Do not make them in advance and store in a bottle. Doing so will spoil the juice and make it useless. For those whom it is not possible to make the honey-lemon water instantly can lick 4 tbsp of honey on their palm and drink water.
(7) Try to massage your skin during fast as that will help in cleaning the skin cells as well.
(8) Men should bath twice in the morning and at night with cold water. Women can take cold water bath in the morning only.
(9) Try to rest more as far as possible during fast.
(10) Avoid watching television particularly at night because that makes you unstable.
(11) Sometimes you might experience nausea or vomiting in the initial days of fasting. It is because the body is used to produce bile juice till now. It keeps on producing the bile even in fasting for a few days till it get used to it. The bile present in the stomach produces nausea and vomiting sensation.
(12) You might feel hungry at the end of the day if you are new to fasting. This is a false hunger. The real hunger is felt after few days of fasting. Most people unable to control their craving for food end up eating something or the other at the end of the day or during night. Do not repeat this mistake because all the effort and pain you have put throughout the day goes in vain if you eat up at the end of the day. There won’t be any use in doing so. One has to have a strong will power to overcome this. Once you are able to control, you will be deriving full benefits of fasting.
(13) Some people eat sweets and prasadams offered at the temples or at home after puja. Don’t even take the prasadams. The God will not punish you. If you do, your body will for sure.
(14) Try to read some good books, involve yourself in spiritual practices and meditation etc.
(15) Avoid smoking during the fast as it will not serve the purpose of fasting.
(16) People suffering from Hypertension and Diabetes should fast in an expert advice or guidance of doctors and nurses.
(17) Obese, Asthmatics and Arthritis patients should consume ginger honey water instead of honey lemon water. Take 3 liters of water; add ½ spoons of dry ginger powder and boil till the water reduces to 1 liter. Take half glass of water; add 3 tbsp of honey along with 100ml. ginger water every alternate hour described above. This ginger water helps in reducing the fats as well as mucus produced in the body.
(18) Women should not fast during Pregnancy and Lactation.
(19) People with any form of severe diseases should practice this in expert guidance at the Ashrams of Naturopathy.
(20) Avoid all sorts of medicines during the fast. Taking pills during fast might make you dizzy and weak.
(21) Try to sleep early after sunset.
(22) Last but not the least, it is very essential to know the methodology of breaking the fast, which if not done properly will be harmful to the body. Due to continuous fasting the body gets acclimatized with no food intake and all of a sudden if you take large amount of food in breakfast, the body might form more phlegm and mucus. It has to be done in a systematic way. Break your fast with liquid, semi liquid and solid food. Take any kind of fruit juice in the morning, fruits and sprouts at lunch and then phulkas at dinner. This is strictly recommended for people fasting for long days say 10 or 20 days.

Many ask me "how long can anybody fast?" It all depends on the person and cause of the fasting. I know a person who had been treated in Nature Cure Hospital at Balkampet, Hyderabad completely on liquids for 18 days for his obesity. Longer fasts are to be strictly undertaken at an expert guidance of doctors. Healthy persons can take up 3 days of fast on honey lemon water safely. Some people might try to fast longer without expert guidance for longer periods especially those who are obese with an intention to get slimmer at the earliest. Such acts are not recommended. Always remember the difference between fasting and starving. Fasting is an art and science of cleansing and repairing the internal organs of the body. Starving on the other hand is the process of malnutrition of the body. Fasting once a week or a month is highly recommended for good health and happiness.
 

Smell Always Good (whether inside the house or outside)

...Good fresh smell makes you feel Good, Confident, Impressive and Expressive.
You go to school or work with that fabulous aura impresses everyone with your stunning, carefree look. By the middle of the day, however, you notice that your freshness has drifted away. Your shine-free face becomes oily and greasy, your hair starts to smell and sweat covers half of your body, including your face. Be prepared for this situation so that you can head off odor at the pass and smell good all day long. Take an effective shower, keep your shoes, socks and mouth breath smelling fresh, use natural products that will keep you smelling fresh.

1. Wash your entire body daily. Pay special attention to the area behind your ears, back of your neck,  sweaty spots, such as your armpits, your inner thighs and feet.
2. Brush your teeth at least twice a day. Rinse mouth with mouthwash naturals after brushing. Use organic products with no alcohol in it. Make the habit of brushing your teeth after every meal especially when had sweets, otherwise it develops cavities, bad breath and leads to tooth decay.
   
3. Washing hands is the best way to stop germs from spreading. Always wash your hands before eating, and wash hands compulsorily after the use of toilets.
4. Undust all the open items inside the house. *Keep the kitchen clean and tidy always. Remember to keep your wearing's (clothes, shirts, jackets...) away from kitchen to avoid food smell sticking to the clothes.
5. Always smell good when in office or at home. Use mild deodorants or mild pleasant colognes for body odor. (*Do not use strong perfumes as it may give migraines to others). Note: The pleasant aroma when smelled from the suitable oils or colognes, increases the levels of oxygen in the brain, also improves your joy mood, attitude, learning and emotions.
6. One should take bath regularly, if possible twice a day AM and PM, to keep the body clean away from germs and free of body odor. You can try antibacterial soap. Mixing juice of one lemon to your bath water helps to keep you refreshed. Add rose water to your bath water to keep you fresh through out the day. Keep your underarms or armpits free of hair, as hair collects perspiration and might cause offensive odor. Try rinsing your armpit with a tsp of vinegar diluted in a mug of water.
7.  Wash your clothes regularly to keep them smell good: more tips at the link : https://www.wikihow.com/Make-Your-Clothes-Smell-Good
8. Dress well on all occasions. Wear a smile on face where ever you go, it makes a complete attire.
9. Try not licking your dry lips, instead apply lip balm or chap stick which comes in different fruit flavors.
10. Clean your feet so that they don't become smelly. Be sure to scrub between your toes. When you're done with your shower, dry your feet thoroughly with a towel.
11. Avoid wearing socks for more than seven hours at a stretch to avoid bad odor & feet infections, remove them and let your feet breathe once in a while.
12. If you have sweaty feet, use cotton socks and wash it regularly.
    Have 2 pair of shoes and socks so that you don't have to wear the same shoes everyday. Rotate it giving them time to dry completely. Maintaining personal hygiene not only helps to smell good but also helps to boost our confidence and self esteem.

    

    Smell Good & Save The Relation!

13. Put talcum powder into your shoes. You can also use special inner soles in your shoes that can be taken out and washed when they become smelly. Put dryer sheets in your shoes to keep them smelling fresh!
14. Change your underpants often. Always change into clean underwear after a shower. If you're smelling not so good "down there," then change your underwear at lunch or after you get home from school or work.
15. End the meal with yogurt to suppress the bad breath. Or Dilute apple cider vinegar in warm water and gargle twice a day to get rid of bad breath. It can remove stains from teeth by rubbing teeth directly with apple cider vinegar, and rinse with water.
16. Over consumption of salty, sugary, spicy masala foods, meats, eggs, fish increases the unpleasant Body Odor. try reducing them in meals.
17. AVOID foods such as onion, garlic, meats and fish can cause bad breath -- even after hours you brush your teeth. Also any type of smoking (cigarettes, cigars, pipe) can give bad breath.
18. Chew few cardamom (elaichi) seeds, the aromatic flavor in cardamom freshens your breath.
19. Chew parsley after every meal.
20. Natural home remedy for bad breath using cinnamon: Take 1 cup of hot water, Add 3 tsp of cinnamon powder, Mix it well, When lukewarm use as mouthwash.
21. Keep Your Hands off Your Face: This action can cut the risk of developing a bad cold or the flu by almost 47%. Most viruses get onto your body when you touch contaminated objects, but they can’t get into your body and cause illness unless they can reach your nose, eyes and mouth. So keep away your fingers from your face is the most essential.
22. Waxing your bikini and underarm area is sexy. 
23. Men who opens the doors for others is cool. Men giving up seats for ladies and elders are cool. Being polite is cool.
24. Talking loudly on cell phones in public area is not cool. Eating with mouth open is not cool. Leaving the toilet seat up is not cool. Smoking cigarettes is not cool. Long nails on boys is not cool.
25. Magical message for Men: Women judge you by your confidence, your shoes, your belt, the  cleanliness of your clothes, your smell, your shoulders, your abs, gentlemen attitude, being expressive and your job – in that order.. Be prompt. Don't be late, being late is a sign of disrespect. Other people's time is just as important as yours.  At the same time, it works vice-versa.  If someone keeps you waiting, they better have a really good reason.
26. Most importantly keep your home surroundings very clean to prevent any disease spreading.
27. Keep a beauty hygiene kit at all times with you. These "must-haves" will save you from sweat and bad odor when you're on the go: •Wet wipes – use this to wipe off any grease or odor from your body
    •Powder – apply on body to feel refreshed and absorb sweat.
    •Cologne – mild cologne works to cover up any smell.
    •Mints – have no time for brushing? Suck on some mints to avoid bad breath.
    •Hair deodorizer - spray it on your hair to cover up the hideous smell of sweat.
    •Extra shirt & socks - in case you really get smelly.
    •Deodorant - make sure it is small so you can freshen you anywhere. 

Home Remedies For Constipation

Constipation is a very common digestive disorder that affects people of all ages. Constipation causes difficulty passing stools and may even lead a person to strain too much to empty the excessively hard stools.

*Make a habit of cleansing
your colon pipes 2 to 3 times
a day to stay healthy*
Prefer more fiber food

Other symptoms are bloated abdomen, abnormally small or large stools, acidity, loss of appetite, bloated sensation, bad breath, headache, depression, acne, and mouth ulcer.

Some of the main causes of constipation are lack of fiber in the diet, insufficient water intake, irregular defecation habit, lack of physical activity, weakness of abdominal muscles, hemorrhoids, consuming alcohol, stress, anxiety, depression, intake of certain medications, and laxative abuse.

•Split Peas, Broad peas (chikkudu) and Dry peas has (>16 grams) of highest fiber among all the foods.
•Beans & Lentils has (> 10 grams ) of fiber, from highest to lowest in the order are Navy Beans, Pinto Beans, Lentils, Kidney & Lima Beans, Black beans, Chickpeas.

•Take 2 to 3 Prunes before every meal. 

*Daily have a small glass of carrot + orange juice on empty stomach.

*Be physically active in the day. Go for long walks. Play a sport. YOGA for an hour.
*Keep your-self happy. Meditate before you sleep. Have a joyful sleep.

*Always chew your food longer in your mouth, and eat slowly for better digestion.

Home Remedies:

Natural home remedy using Wheatgrass Juice:
Wheatgrass juice works magically. Mix wheatgrass powder in a glass of warm water. 

Drink twice a day. First in the morning on empty stomach, and in the evening. You will notice soon much relief from constipation.

*Natural home remedy using Desi Ghee: The consumption of spoonful ghee (clarified butter) with prunes on a daily basis few minutes before a meal does wonders for the digestive system. If you eat ghee with processed sugar, it is digested and turns into fat. But ghee without sugar can cleanse, heal, and lubricate the alimentary canal. Additionally, the cleansing of the colon will manifest as a certain glow and aliveness in the skin.

Natural home remedy using Water and Fiber Foods:
Most often, the cause of constipation is a lack of fiber in the diet. Fiber is a kind of material that binds to water in the intestine. This adds volume to the stool and the water softens the stool.

Natural home remedy using Lemon, Honey and Rock Salt:
1. Take 1 glass lukewarm water
2. Squeeze ½ lemon in it
3. Add pinch of rock salt
4. Add 1 tsp honey
5. Mix well
6. Drink every morning on an empty stomach.

Or

Drink Amla + Aloe Vera Juice in PM evening.
Drink alkaline water with chia or basil seeds mixed in your water bottle.

Eat Raisins soaked overnight along with the soaked water early in morning on empty stomach. 

*Get your Enema done once in 6 months at near by ayurvedic clinic only.

Natural home remedy using Prunes with organic Castor oil + Water:
1. Take a glass of prune juice, or eat dried prunes.

https://www.wikihow.com/Relieve-Constipation-With-Castor-Oil

Prunes are high in fiber. They also contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Don’t go overboard with prune consumption.
*Prunes should start working within a few hours. This will help your bowel movement more quickly and smoothly through your colon. Note: Abruptly changing your fiber intake can cause gas and bloating, so gradually increase your dietary fiber intake over a few meals. Experts recommend that you get at least 20 to 35 grams of any dietary fiber each day.

Natural home remedy using Fennel Seed powder:
1. Take 1 glass of warm water
2. Add ½ tsp fennel seed powder
3. Mix well
4. Drink at bedtime

Natural home remedy using Figs:
Figs are very high in fiber and act as a natural laxative. Those suffering from chronic constipation should include figs in their diet. For the treatment of constipation, both fresh and dried figs can be used. When fresh figs are available, eat them with their skin on. The skin contains most of the fiber and calcium.
1.Take two to three almonds and dried figs.
2.Soak them in water for a few hours.
3.Peel the almonds and grind the ingredients.
4.Take this paste with one tablespoon of honey at night.

Natural home remedy using Flax and Chia Seeds:
Flaxseed has many medicinal properties along with tons of fiber and omega-3 fatty acids. Also, flaxseed has a laxative property, which can be very useful in curing mild to very serious cases of constipation.
•Mix one tablespoon of flaxseed in a glass of water and allow it to rest for two to three hours. Drink the water daily before going to bed. In the morning, your bowel movement will be much better.
•Alternatively, you can simply eat two to three tablespoons of ground flaxseed with a glass of water.


Natural home remedy using Collard Greens Or Kale:
Collard greens and Kale leafs are really good for the digestive tract, especially when you are suffering from constipation. Raw leafy greens has various components that can cleanse, reconstruct, and regenerate the whole intestinal tract.
•To get rid of constipation, you must include greens in your diet. You can eat it either raw or cooked, depending on how you like it.
•If you have severe constipation, drink a mixture of one-half glass of raw Collard greens or Kale juice and one-half glass of water, twice daily. Within a few days, you will get much relief.
Note: Spinach has also good fiber, but it should be taken cooked, not raw juice, as it has more content of oxalic acid, which is not good for health when eaten raw.

*It is essential to eat high-fiber foods like split peas, beans, lentils, red potatoes, carrots, brown rice, prunes, wheat germ, fresh fruits, green leafy vegetables, all kinds of nuts, sesame seeds, pumpkin seeds, sunflower seeds, broccoli, dry peas, coconut and so on. You can also opt for fiber supplements.

Also, when suffering from constipation, it is very important to drink enough fluids. Make sure to drink about eight to 10 glasses of water daily. Perk up the taste of plain water with a little something extra by infusing it with a subtle flavor. Herbs like mint leaves, mint extract, basil leaves and rosemary sprigs can also be used. You can also use orange slices, pineapple chunks, lemon wedges, cucumber slices, watermelon chunks, berries, grapes and other citrus fruits, whether fresh or frozen.

For best results, put water in a copper vessel overnight and drink it first thing in the morning. This will stimulate bowel movements and give you good results within a few days.

Along with water, you can also drink fresh vegetable juice and fruit juice throughout the day. Avoid alcoholic beverages and caffeine as both cause dehydration and can make your condition worse.
Remember that you need to follow the remedies for some time to find out which suits you best. If, however, the problem is not solved with these natural treatments, contact your doctor.

List of foods that has HIGH Fiber (Eat 100% organic):
•Split peas, Broad peas (chikkudu) and Dry peas has (>16 grams) of highest fiber among all the foods.

•Beans & Lentils has (> 10 grams) of fiber in the order from highest to lowest are Navy Beans, Pinto Beans, Lentils, Kidney & Lima Beans, Black beans, Chickpeas..

•Whole Grains (3 to 8 grams): Quinoa, Millets, Raagulu, Amaranth, Oats, Brown rice.

•Steam Veggies having (>5 grams) of fiber are Peas, Avocados, Wheatgrass juice, Collard Greens, Artichokes, Broccoli, Okra, Drum Sticks, Kale, Spinach, Carrots, and Red Potatoes.

*Amla (Indian gooseberry) + Aloe vera juice

•Fruits having (2 to 8 grams) of fiber: Guava, Raspberries, Cranberries, Pears, Blueberries,
Blackberries, Pomegranate, Amla, Papaya, Apples, Carrots + Oranges with pulp, Plums, Mangoes, Peaches, Riped Bananas, Kiwis, and Pineapple.

•Dry coconut has lots of fiber than fresh. Both are good.

•Ghee without sugar can cleanse, heal, and lubricate the alimentary canal. Additionally, the cleansing of the colon will manifest as a certain glow and aliveness in the skin.

•Seeds and Nuts having (< 6 grams of fiber): Chia, Flax, Sesame, Pumpkin, Fennel, and Sunflower seeds, Pistachio, Almonds and Peanuts.

*Sprouts and Isabgol has lots of fiber, good for constipation relief.

•Dry fruits: Prunes, Figs, Goji, Dates, Raisins, and Apricots.

• All-Time Best Spices: Cinnamon, Fenugreek, Curry Leaves, Turmeric, Parsley, Basil, and Lemons.

Note:
*Fruits should be taken only on empty stomach, along with the pulp.  (Note: Fiber in the juice cleans the blockages in the blood, whereas fiber in the pulp cleans the pipes).

Delicious Almond OATS Smoothie:
Oats, known for its high soluble fiber content, absorbs the extra fat and flushes it out of the system. This smoothie on its own can be had for a healthy, filling breakfast.

Ingredients:
 4 tbsp - Oats
 3 cups - Milk (Almond or Soya)
 10 Dates
 6 Almonds
 Combine all the ingredients in a blender and blend until smooth.  Garnish with sliced almonds and dates on the top.

Foods to Avoid Completely:
Meats, Unripe Bananas, Pasta, Pizza, Buns, Burgers, Deep Fry's, White polished Rice, White bread, Cakes, Chocolates, Jam, Refined white flours (Maida), Noodles, Ice creams, A1 (Milk, Yogurt), Biscuits, Eggs, Seafood, Processed Foods, Beverages, Smoking, and Alcohol.

Unripe (green) banana makes the stool hard, worsens constipation
Whereas
Ripe (yellow/ brown) banana softens the stool, relieves the constipation