Monthly Archives: September 2013

Tips for eating healthy at home and outside

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Eating healthy is possible and I will give you few tips that will help you choose and prepare healthier foods. They are as following:

At home

• Choose canned fruits packed in water rather than syrup.

• Eat lower-fat cookies, such as graham crackers or fig bars.

• Go for non-hydrogenated peanut butter instead of hydrogenated peanut butter which will be solid at room temperature.

• Use reduced-calorie salad dressings on your salads like lemon juice and herb vinegar.

• Use mustard, ketchup, or low-fat mayonnaise on your sandwiches instead of regular mayonnaise.

• Eat water-packed rather than oil-packed tuna.

• Try low-sodium, low-fat crackers instead of regular crackers.

• Try whole-wheat or multigrain bread instead of white bread.

• Try whole-wheat tortillas instead of regular flour tortillas.

• Eat extra lean ground beef (5% fat) instead of regular ground beef (25% fat).

• Add vegetables like tomatoes, lettuce rather than cheese, to your sandwiches.

• Eat grilled, baked, broiled chicken without the skin instead of fried chicken.

• Try low-fat frozen yogurt instead of regular ice cream.

• Sprinkle slivered nuts or sunflower seeds on your salad.

• Prepare fish such as salmon or mackerel twice a week.

• Use canola oil when baking.

• Fry foods with a little bit of olive oil rather than butter, margarine, or lots of vegetable oil.

Dining out

In any restaurant:

• Order for main dishes that are grilled, roasted, baked or broiled, instead of pan-fried or deep-fried.

• Request a salad dressing, sauce, or gravy on the side and use sparingly.

Never be scared to ask for special requests, like something be cooked with less fats.

When ordering a sandwich:

• Choose mustard instead of mayonnaise.

• Ask for rye bread or whole-grain bread.

• Add lettuce and tomato.

When Eating Chinese Outside

• Order a side dish of steamed broccoli.

• Have brown rice instead white rice.

At fast food places:

• Choose water or low-fat milk instead of regular soda.

• Order a grilled chicken sandwich.

• Order smaller burgers. Skip the cheese and processed meat.

At pizza places:

• Get salad with low-fat dressing instead of pizza slice.

• Ask for vegetable toppings, like peppers or mushrooms, rather than meat toppings.

• Request half the cheese.

• Order for whole-wheat crust.

Stay healthy!
Kiran

Cupping Therapy : Explained

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Cupping is a procedure that involves warming a rounded cup and placing it upside-down over a part of the body. This placement creates a suction effects that keeps the cup to the skin, promoting circulation. In traditional Chinese medicine cupping is said to stimulate the flow of vital energy (“chi”)

Cupping is used to treat following health conditions:
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• Inflammation
• Depression
• Congestion
• Pain
• arthritis

It also restores healthy flow of “chi” and also cures any imbalances arising from injury or illness.

Cupping Procedure
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In a cupping procedure the expert puts a flammable substance (like alcohol or herbs) into a cup, and then ignite that substance. When the fires goes out, the practitioner puts the cup upside-down over certain “chi” pathway linked to the condition being treated. The cup is usually left in place for 5 to 10 minutes, it helps to expand blood vessels and promote circulation. Cupping is also useful for detoxification and it also helps to open the skin pores.

In a procedure called “wet cupping” the skin is punctured prior to treatment. As a result, the blood flows out of the punctures, which is considered to clear up chemicals and wastes from the body.

Cupping Merits
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Till now, there is no scientific evidence to support cupping as a viable treatment for any health problem. In 2009 research, 7 trials testing cupping in patient with pain (like cancer pain and low back pain); results showed that most of the studies were of poor quality.

According to 2010 research, scientists studied 5 studies that tested the use of cupping in stroke rehabilitation. The review results showed weak evidence of effectiveness of cupping in treatment of stroke. However, 2 studies did show promising results for cupping in stroke treatment. For example, cupping had positive effects on muscle strength and shoulder pain.

Cupping Safety
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Although cupping is generally considered safe, it can cause swelling, burns, and pain in some cases. It also leaves marks on the skin; which take few days to heal.

According to the scientific evidence cupping’s effectiveness or safety is uncertain, so it is not scientifically unrecommended.

However, according to Islamic studies Cupping (Hijama) is highly considered superior way of treatment.

According to the saying of Our Prophet Muhammad (PBUH) : “Indeed the best of remedies you have is hijama, and if there was something excellent to be used as a remedy then it is hijama.”

If you are considering the use of cupping, make sure to consult your physician before beginning the treatment.

Stay healthy!
Kiran

Action Plan To Live Your Dream Life

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Action Plan To Live Your Dream Life
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Today. I’m going to share with you 3 steps you can incorporate to be super successful and live the life of your dreams.

So, let’s get to this!

1) KNOW YOUR PURPOSE

• Why did you start your study/career/job/business?

• What is your purpose, your vision, your mission for your life?

• What do you love and want to do on a daily basis? Why are you on this earth? What makes your heart sing?

• This is your WHY. Why will you shake mountains, why will you be consistent, even when things seem too hard to handle?

//ACTION PLAN//

Make your mission statement

I………..know, feel, hear and see that the mission of my life is to…………because…………..

2) DESIGN YOUR OUTCOME

If you are aware of your purpose then from that you can design your outcome. Remember how strong the vision boarding, goal setting and law of attraction is? What we focus on is what we get. So, what do you want to experience, feel, perceive down the road—where is this all going and do your beliefs back that?

• What’s your dream “A” Game?

• Is this about really making a difference?

• Is it to create a lifestyle—a freedom around you that works for you?

• Is it a practice—like a doctor where you are working one on one with your clients?

//ACTION PLAN//

Jot down your perfect day.
Go to your favorite relaxing place, allow yourself to day dream and write it down on the paper. Just remember if you can language it, you can have it.

3) GET IT DONE

It’s vital to notice what you need to take you to the next level, be consistent, build awareness and keep moving forward to your goals.

Replace “failure” out of your vocabulary with “success”. Keep taking baby actions and if it’s not getting you the desired results, then change it up! Do something differently next time. Cultivate behavioral flexibility.

But please, don’t just quit. Don’t be too pensive either rather take action. Brush off the dust, remind yourself that you are a legend and wholeheartedly reach your goals and live life of your dreams.

//ACTION PLAN//
Do something new daily that will take you towards your dream life and that is in align with your purpose/vision.

I promise you, you will be surprising yourself in few days if you take action on these 3 action plans.

So, it’s time for you to take action, legend.

Make yourself proud!

Stay healthy!
Kiran

Secrets To Success

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Want to know the secret of success? Here they are.

The staff of Investor’s Business Daily has made it their business to analyze and track successful people across all walks of life.

Over the years, they discovered that most successful people have 10 traits in common. These below given traits, together can aid successful individuals to meet their targets and turn dreams into reality.

How many of these secrets of success you follow?

1. How you think is everything. Make sure to think positively at every point of time. Think about success, not failure and avoid negative people and environment.
Your thoughts have a great impact on your personality. Research proves that positive way of thinking actually increases longevity.

2. Be decisive about your goals and dreams. Be particular about your goals. Such as, say “I am taking a baking class next month”, rather than “I would like to take a baking class sometime: make a plan to reach your goals, and stick to it.

3. Take action. Goals alone have no meaning; you need to take action to make them real. Don’t let fear hold you back. “Just do it”.

4. Never stop learning. Take classes, go back to school, read books, join a discussion group. If you are interested in a subject, make time to learn about it. Keep acquiring new skills.

5. Work hard and be consistent. You’ve probably heard the expression, “success is a marathon, not a sprint.” Keep your eye on goal, and keep working toward it. Don’t give up.

6. Learn to analyze details. Get all the facts, and ask for input. This will aid you to make good decisions. Always acknowledge your mistakes, but don’t beat yourself up. Always take lesson from your mistakes.

7. Focus your money and time. When you believe in something, put your energy and attention on it completely. Don’t let things or people distract you.

8. Don’t be afraid to innovate; be different. Be true to yourself, and have your own ideas. Following the crowd is a path to mediocrity.

9. Make effective communication with people. Remember that no individual is an island. . Express your desires and thoughts honestly, and motivate others to interact with you honestly. Practice motivating and understanding others.

10. Be dependable and honest; take full responsibility for what you do. Never lie or cheat. When you make a promise keep it. When you screw up, admit it.

Without responsibility, dependability, and honesty, the other nine of success secrets don’t add up to much.

Stay healthy!
Kiran

Health Benefits of Vitamin “L”

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How often do you hold hands or hug someone you love? According to the National Institutes of Health, you should do it more, as it is essential for your health.

Love can be between couples, parents, children or even good friends.

Research suggests that love is good for you because it stimulates production of a hormone called oxytocin. Which in turn triggers the release of dopamine (a natural stimulant) that makes us feel great.

Oxytocin can also helps to:

• Speed up healing of wounds.
• Increases tolerance for pain
• Improves mood
• Lower stress

So, next time you’re around someone you love, show them. As it’s great for your health!

Stay healthy!
Kiran

KNOW ABOUT YOUR BLOOD TYPE

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Do you believe that knowing your blood type is only essential in the event of a transfusion?

You must think again!

Studies report that your blood type is the key genetic factor that has a profound influence on your overall health and wellbeing.
You might have observed that some people tend to lose their weight very easily while for others, it is an ongoing battle throughout their life. Have you ever wondered that some people enjoy healthy life well into their old age, while others lives are plagued with serious illnesses. Very simple, the answer to these questions lies in your blood type.

Having a know how about your blood type is a vital tool for how your body react to the food you take in,your susceptibility or chances to get a disease, your natural reaction to stressful situations and so much more. A single blood drop shows your biochemical makeup as unique as your fingerprints.

Given below are five facts about your blood type that could change your life:

1. Your blood type can predict your chances of getting certain diseases.

Research has proven that people of certain blood types may be at a great risk for certain diseases; according to studies it is confirmed that people of blood group O are at a higher risk for developing stomach ulcers and are at less risk of having heart diseases. While on the other hand women with blood type A experience high fertility rate and high chances of microbial infections. Other studies have found that people with blood type B and AB are at a higher risk of getting pancreatic cancer.

2. The reaction to stressful situation may vary for people of different blood groups.

People with type A have higher levels of stress hormone cortisol in their bodies and they produce more cortisol in response to stressful occurrences. While people who have blood type O, have “fight or flight” syndrome to stress which may leads to overproduction of adrenaline. So it very difficult for blood type O people to recover from stress as their bodies take more time to settle from the adrenaline rush.

3. Your blood type antigens are not just in your blood!

They are present everywhere in your body, especially in the areas which interact with the environment. These include your nasal passages and lungs, as well as your digestive tract, from your mouth to your large intestine. Due to their everywhere presence, antigens influences how your body reacts to the food you eat. For example, the lectins present in certain foods may bind with your blood group antigens and may cause your blood to stick together, resulting in feelings of headaches, fatigue, skin problems, digestive problems and a host of other health issues.

4. Your blood type is related to your gut bacteria.

Gut bacteria is different for different blood types, infact some bacteria are 50,000 more likely to turn up in individuals with one blood type or the other. This is because our ancestor’s digestive tracts were developed to accommodate to one type of diet over another. For example for blood type A people micro biome were developed to breakdown carbohydrates. While for the people with blood type O who lacked this ability tend to store carbohydrates as fat.

5. A one size fit approach to nutrition does not work at all.

Food fads are a changing trend, but the facts remains very clear i.e. everyone does not have similar nutritional needs. We all know someone who is a strict vegetarian while others , swears by low- carbs plan or Atkins diet. I have found that nutritional requirements are different for different blood groups, find the one relevant to your individual blood type and eat right for your blood type. They are a perfect guide for you as they will help you lose weight, increase energy, reduce inflammation and result in a healthier, longer life.

As you have learned by now that your blood type affects you more than a needful at a time of transfusion-So choosing a non-agglutinating , low-lectin foods that create a hospitable environment for your “good” intestinal flora and choosing food items that may combat your disease risks is the right step towards your individualized nutritional program.

Stay healthy!
Kiran.

Coping With Serious Illness

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When you take charge of your illness, you empower yourself that definitely leads to better health.

#1 Tending to your spirit

A chronic illness provides you with opportunity for self realization and reflection. Feeding your soul is just as vital as feeding your body.

“Embrace your illness and participate in activities that make you feel whole, alive and one with the universe.”

Following are some tips to get you through

• Bring music and art into your environment

• Develop hobby

• Enjoy the outdoors, experience the richness of nature

• Try new things-prayers, meditation, yoga

• Seek counseling if you require support

• Avoid books and movies that support you in perpetuating self pity.

• Watch movies that motivate you

• Read books that inspire you

• Maintain some type of social network. I realize that you may have lost many friends in this process. Sadly it is a natural part of dealing with a serious illness. But you must build some sort of support system whether it is via the internet or reconnecting and rebuilding family relationships. They are a part of our life force and help in the healing process.

• Write about your experience. This absolutely important. What you are going through is painful in so many ways. The loss that comes with illness is so great on so many levels that you need to create an outlet to express yourself. Stuffing your feeling can be poison to your body.

• Cry. Let it out. It is natural, healthy, and it is a must.

#2 Speak your mind/Express Yourself

Here is the bottom line when you suffer from a chronic disease. You will either learn how to communicate honestly with people or you will end up alone and lost.

“Clear, honest communication with family and friends is important for your physical and mental wellbeing.”

#3 Accept your situation /Take things one hour at a time

It takes a while but you are going to have to accept your situation for what it is. One thing I realized is that my view of life changed from having goals and experiences to just surviving minute to minute. Set goals and priorities according to your energy levels and abilities for that day. Tomorrow may be different, but for today it is what it is.

“Allow yourself to achieve your goal in small steps instead of all at once. Always allow yourself to rest when needed and give yourself permission to leave things incomplete. Accept your limits and be flexible. Give yourself time to recuperate”

Most vitally, ask for help. Learn to accept help from others. It empowers you and others.

#4 Laughter/Humor

Humor is great for the body and the spirit, especially the immune system. Humor aids to keep things in perceptive and maintain a positive attitude which I believe can help us heal our bodies. Give yourself a reason to laugh everyday.

• Laugh at yourself

• Socialize with funny people

• Keep funny quotes on the wall by your bed

• Watch funny movies

• Read a funny book

#5 Avoid stress

If you have a serious illness you absolutely must avoid stress at all costs. Life in general is stressful but you to learn how to minimize the stress and how to react to stress in a healthy manner. Stress releases a chemical which causes inflammation creating additional health issues.

According to the latest research, 90% of diseases are stress-related.

To combat stress:

• Accept your current situation and learn to value yourself for who you are and not what

• Seek out stress reducing techniques such as meditation

• The only expectation you have to meet is your own. So change your expectations

• Don’t allow yourself to get caught up in the shoulda, woulda, coulda syndrome. It is what it is and you do the best you can with what you are given.

• Laugh like you did when you were a child

• Learn to enjoy the small things in life

• Accept your current situation and learn to value yourself for who you are and not what you accomplish

• Eliminate stressful people from your life. This may sound harsh, but it’s important to put yourself in the healthiest possible environment.

#6 The Important people in your life

Having a supportive and loving relationship can provide so much healing energy for a person dealing with a chronic disease.

#7 Proper Nutrition

“You should try to cut things like unhealthy fats, refined foods, caffeine and sugar. Replace these with whole foods like fruits, vegetables, nuts, seeds, whole grains, and fresh poultry and meat. Your diet should be free of toxins and chemicals found in most foods like preservatives, dyes, additives, hormones, herbicides and pesticides.”

Healing can’t take place in a body that is too busy trying to cut the toxins we keep consuming.

These are the basic steps you need to take:

• Empty your house of all the goodies you have stashed for those emergency feel good sessions! If it’s in the house, don’t expect that you will be able to have the will power to not eat that yummy food. That is just setting yourself up for failure.

• Buy organic. If you can’t afford it then make sure you wash your food really well before eating!

• Eliminate processed foods. Most foods that are in a bag or box fall into this category.

• Eat your 5 vegetables and fruits a day

• Drink lots of WATER!

• Do not drink diet soda or soda; make sure you cut any foods or beverages that contain chemical sweeteners like aspartame.

#8 Exercise

As a person dealing with a chronic disease and knowing what it is like not to be able to get out of bed, I can understand your first response, I am too sick to exercise”. But the bottom line is exercise is absolutely important for the mind, body and soul. If all you can do is curl your toes then curl your toes, but you have to move your body!

• No excuses- move what you can, when you can and your body will respond.

• Stretch

• This isn’t about losing weight or how you look. This is about moving the body so it can function to its fullest capacity.

• Don’t set big goals. You don’t want to stress your body you want to move your body.

• Start slowly

#9 Take an Active Role in Your Health Care

You are with your body 24 hours a day, so no one knows how your disease or how certain treatment or medications impact you and your life, better than you do. Research and present your physician with all the options. There are many good practitioners out there, it is your duty to find those practitioners.

#10 Educate Yourself/Question

Information is power. Learn everything you possibly can about your illness and your options. Speak with health coach, physicians, nutritionists, alternative health providers, and other people going through the same conditions. Do research and gather knowledge. Remember you are in charge of your health and no one else!

Stay healthy!
Kiran

Ways to Pamper Yourself

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There are many ways to tend to your physical, mental, emotional and spiritual well-being. I am including a list to help you brainstorm your way to better self-care. The list is to stimulate, not define.

• Drink a cup of coffee or tea while doing nothing else

• Spend an hour window shopping, visit a flea market

• Draw a picture, doodle

• Re-read a favorite poem, article, or book. Let yourself sit and flip through a magazine

• Buy your favorite flowers and smell them

• Meditate

• Say your prayers and listen to Holy Quran

• Go to services at your place of worship

• Engage in a hobby you enjoy (cooking, paint, knit, garden, take photos)

• Go to a magazine store, book store. Read something for enjoyment

• Lift weights, take a class at the gym

• Go for a drive

• Visit an exhibit at a museum

• Engage in a sport (with people or alone) you enjoy (bowling, yoga, tennis, biking, golf, swimming)

• Take a nap

• Do crosswords, brainer teasers, word games

• Visit an exhibit at a museum or go wander around a gallery

• Watch a live sporting event or go hear some live music

• Go outside and stare the clouds for 15 minutes, sit in a park and watch the squirrels and birds

• Take your dog for a walk, play with a pet

• Help someone out

• Get a haircut

• Visit with a friend (face-to-face, on the phone, by email etc)

• Go for a hike (even in the city). Walk somewhere you have never been before. Take in the “newness” of your surroundings

• Go for a walk or run. Let yourself take in the sounds and smells. Try to be present

• Get a manicure, pedicure, or massage

• Watch hilarious videos on YouTube

• Go to a movie

• Let yourself space out and watch TV

• Take a class in a topic that interests you

• Go out to eat your favorite meal or eat a “comfort food” that you find soothing

• Do an adrenaline pumping activity (roller coasters, karaoke singing, horseback riding, skydiving, rock climbing)

• Sincerely appreciate/complement another person ( including strangers)

Stay healthy!
Kiran

My 7 Days Detox-Plan

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Detoxification is not just to have a bright skin glow and sparkling eyes but it also works to shed extra kilos, improve digestion and boost energy levels.

Although it may seem like a fad diet with no sugar, no milk, no alcohol, no grains—a detox is far beyond a mere weight loss quick fix method. The aim of detox plan is to unload organs that detoxify your body like the kidneys, liver and bowel-apart from this it also improves and supports their workability. If you desire to give your body some break, improve health then follow this 7 days detox plan for best results.

What to do?

Keep a diary and select a week in which you have no events such as wedding, birthdays or other special occasion meals scheduled. Few people may feel loose bowel movements or headaches at the start of the detox week. So there is no need to panic as this is because of activating the detoxifying organs and sudden withdrawal from certain foods, these symptoms are likely to subside, around in a day or two. So brace yourself!

Foods to avoid

· Cigarettes

· Alcohol

· Milk products ( only half cup of plain yogurt with acidophilus every day)

· Coffee

· Sugar, honey, artificial sweeteners, maple syrup

· Grains like spelt, barley, oats, rye, wheat (bakery items), rice

· Dried fruits

Foods to enjoy

· Lean skinless chicken, red meat (2 serving per week)

· Legumes (dried or canned, such as kidney beans, chickpeas, lentils)

· Organic eggs

· Olive oil, coconut oil

· Nuts (unsalted raw almonds/walnuts/macadamias/cashews)

· Seeds(unsalted raw sesame/pumpkin/sunflower seeds)

· White tea, green tea, black tea (decaffeinated)

· Vegetables (fresh)

· Fruits (all fresh fruits)

· Fish (fresh variety and canned in water or olive oil)

· Water (1 to 3 liters daily)

My Detox Plan for The Next 7 days

· Drink lemon juice in the morning:

It cleanse the system and gives a kick start to your digestive system. Add half lemon juice to a cup of hot water. Drink this on an empty stomach, first thing in the morning.

· Exercise:

Do one hour exercise daily during the detoxification week. Do any exercise that makes you puff and pant, and makes you sweat more like walking uphill, jog, yoga etc. High intensity exercise increases circulation and lymph flow that helps in release of harmful toxins via sweat.

· Have raw foods:

Eat mainly raw and cut the cooking process. Raw foods are rich in enzymes and nutrients. You can add fresh sprouts to your salad for that extra energy.

· Mental detox:

While you are at body detox, do a little mind detox too. By DE cluttering the mind via 15 minutes meditation daily. If you are not familiar with meditation try belly breathing at first. You can place your palms of your hands onto your lower belly and breathe in and out through your nose, slowly to 3-4 counts. Do this for 15 minutes for better results.

· Drink more:

Drink at least 3 liters of fluids every day. It will support kidney detoxification and help to move the lymph. You can drink herbal detox teas, fresh vegetables juice and lastly more spring water.

· Brush your body:

Regular brushing increases skin detoxification and support circulation. Use natural fiber body brush or loofah, brush it in circular stroke before you go for shower. You start brushing from hand and feet then move to legs and under arms, avoid face and throat and other delicate areas where you may have a rash or sore spot. After brushing take a quick shower and finish it off by a cold water burst that helps in blood circulation of skin.

· Chew well:

Chew at least for 12 times before swallowing down your food. Being mindful of what you are eating helps boosts your digestion and curbs overeating.

Note:

Don’t take up this plan if you are underweight, breastfeeding, pregnant, elderly or against a doctor’s recommendation.

Stay healthy!
Kiran