Energizing Vegetables and Fruits

energyOther high-energy foods include fresh vegetables, which should constitute forty percent of the meal. Green, leafy vegetables are especially high in minerals and fiber, so should be eaten often.

Fruits are also a source of energy. You can start the day with a stewed apple, and if you feel hungry in between meals, try snacking on a juicy pear. If you are feeling heavy and bloated after lunch, eat a fresh papaya, because they contain enzymes that aid digestion. If you have a strong digestion and more Pitta in your constitution, Mangoes are a rich Ojas-producing food, and half a Mango contains 2 mg. beta-carotene and is a rich source of Vitamin C.

Raisins are among the best of fruits because they enhance Sattva (purity), pacify the mind and heart and increase the coordination between them. They are also a rich source of Iron and Vitamin B6, and provide Magnesium, Calcium, Zinc, and Potassium. Raisins aid digestion and elimination when they are soaked in water overnight. One handful per person is a good amount. 

A Date-Milk Energy Shake is a nourishing way to end the day, because it promotes sleep and calms both Pitta and Vata sleep imbalances.

Date-Milk Energy Shake
4-5 whole dates (Medjool dates are ideal)
1 cup whole organic milk (unhomogenized if possible)
1 pinch cinnamon powder

Boil the milk until it creates a foam. Turn off the heat and cool until the temperature is comfortable for drinking. Combine the milk with the other ingredients and blend until the dates are ground up. Drink it warm in winter and at room temperature in summer.

 

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Solutions for back pain

1. Stay calm.

2. A complete bed rest for 24 – 48 hrs relieves back pain in most of the instances. Walk a little every few hours to keep the blood flowing and the muscles toned.

3. Applying vata balancing oil like ksheerabala oil on affected region and Naadi sweda (mild steam bath on affected area ) of affected region relives the pain quickly.

See your doctor immediately if you have any of the following symptoms:

1. If you are above 50 and sudden onset of severe pain or pain localized to spine

2. Pain due to recent fall or trauma.

3. Pain in hip and leg.

4. Back pain unrelated to posture.

5. Bowel or bladder control problems.

6. Numbness in the groin or rectal area.

7. Extreme weakness in legs.

8. Unsteadiness while walking

9. Fever or weight loss accompanying the pain.

10. Pain that does not lessen over time even after rest

 

Hair Loss Remedies

1. Liberal intake of vitamins.
2. High protein and iron rich diet.
3. Consumption of raw vegetables, fresh fruits, salads, green leafy vegetables regularly.
4. Washing hair regularly (twice weekly) with suitable shampoo.
5. Using relaxing techniques to overcome stress, anxiety, and sleeplessness.
6. Preventing fungal infections of scalp.
7. Preventing hairstyles which pull hair.

Due to these causes the tridoshas get vitiated and cause hair loss.  The vitiated doshas affect the scalp skin and cause hair fall occurs.  Medicated oil with the herbs Bhringaraja (Eclipta Alba), Amalaki (Embelica Officinalis), Haritaki (Terminalia Chebula) and Vibhitaki (Terminalia Bellirica) are the best remedies for hair fall.

7 Tips To Lose Weight Before Thanksgiving (If That’s A Goal)

 

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Focusing on your upcoming Thanksgiving dinner indulgences can often overwhelm you with guilt. But a few simple lifestyle changes NOW can help you lose a few pounds before turkey day. From now until Thanksgiving, follow these seven simple tips and you’re sure to enter the holidays feeling healthier, happier and several pounds lighter. Then you can relax and really enjoy your Thanksgiving bounty!

1. Pack a snack.

This ensures you’ll have healthy options when hunger strikes. If you’re like me, the clock hits three and you immediately have the urge to raid the candy machine or kitchen pantry. The right snack can satisfy me until dinner and keep me from making non-nutritious and calorie-dense choices. From now until Thanksgiving, pack a healthy snack of 100 to 200 calories each day. Great options include: a small apple with almond butter, fat-free sugar free yogurt, veggies and hummus, fresh fruit smoothie or a small handful of almonds.

2. Drink more water.

One can often confuse thirst for hunger—making us more likely to overeat throughout the day if we’re not getting enough water. During the winter months, it’s easy to become dehydrated without even realizing it. Factors such as cold air, wind and inadequate fluid intake can all contribute to dehydration. Staying hydrated can help encourage good choices. Not to mention, drinking water is important to your overall health and weight loss. Focus on increasing your water intake from now until Thanksgiving and you may just notice you’re less hungry than normal.

3. Indulge in moderation.

If you’re like me, you have your favorite indulgences—perhaps pizza, potato chips, ice cream, cookies or chocolate. The key is to indulge in moderation. Try allowing yourself no more than one not-so-healthy indulgence per week. And keep your portion size in check.

4. Order smart.

Restaurant meals can wreak havoc on your weight loss goals. Simply making some special requests and slight substitutions can have you on your way to losing weight. Ask for your meal to be grilled, baked, poached, steamed or blackened and steer clear of menu items described at buttery, basted, creamy, au gratin, smothered, fried, crispy and sautéed. Request your salad dressing and sauces on the side and opt for oil-based dressings rather than cream-based. Skip the bread and order a salad and an appetizer instead of an entrée. Don’t be afraid to ask for your food to be prepared the way you want it!

5. Sleep more.

Studies show that lack of sleep can cause weight gain. From now until Thanksgiving, try to hit the hay 30 minutes earlier. You might be surprised at how much better you feel. Plus you could be giving your body just what it needs to drop some excess weight.

6. Save calories.

Make small, effortless changes that will reduce your daily calories and aid in your weight loss. Even the smallest change—like asking for non-fat milk instead of whole milk in your morning coffee—can make a difference. Also choose smaller plates and glasses as this has been shown to help control portion size. Lastly, keep late night snacking to a minimum or better yet, have a cup of herbal tea after dinner in place of your normal snack.

7. Exercise early.

Busy, busy, busy. That’s how I feel during the holidays. Therefore, I find that the only way I’m likely to exercise is if I do it first thing in the morning before the chaos of the holiday season begins. Working out first thing in the morning will ensure you’ll burn off those extra calories so you can indulge on Thanksgiving day without guilt. If you want to lose even more weight before Thanksgiving, adding just 10 minutes to your current exercise routine can give you just the extra calorie burn you need to drop even more pounds.

15 Healthy Shortcuts That Actually Work

If you think you’re too busy or don’t have time to make healthy lifestyle changes, I totally get it! I have kids, a demanding job, etc. What I’ve found is that positive transformation starts with doing just one small thing and then adding another small thing.

Below are 15 baby steps to help you get going. (I’ve tried to pick the easiest to fit into a very busy day.) Start with just one and then add another next week.

1. Practice exercise meditation. (The ultimate form of multi-tasking!)

Rich Roll talks about this in his podcasts, too: it’s the idea that a rhythmic form of exercise can allow you to go into a meditative state. When you’re running/walking/swimming/hiking for an extended time, there are no distractions and you can “zone in,” which is a lot like the feeling you get when meditating. This takes practice and I usually need at least 30 minutes to reach that meditative state.

2. When you’re 50% full, take a bowl and bring it to your screen.

We know that it’s bad to eat in front of screen: Doing so can increase your food intake by 10% at that meal and then 25% more during the day. But maybe you don’t have time to enjoy three seated meals a day. My suggestion? Eat at a table until you’re half full, then take a little bowl and bring it to your desk.

3. Find a few minutes to be creative. When your mind is creative, you cannot be unhappy.

Those of you who are musically inclined will be happy to know that music increases the levels of dopamine, serotonin and oxytocin in the brain. Those things can help you lose the excess weight, lower cortisol, and feel happier and more satisfied with your life.

4. Buy dishwasher and oven-safe glass storage containers.

Ditch the BPA, toxins and endocrine disruptors and opt for oven-safe glass instead. The good thing about this is that it can go straight from the fridge to the oven, to the microwave. Start with this one thing, since it’s too overwhelming to most to cut out every endocrine disruptor and toxin in our lives.

5. No time for core exercises? Do weight training standing up!

Squeeze your abs every time you lift. You can also try standing on one foot for an extra challenge. Set an alarm reminder every day to hold your abs in.

6. Start with 2 or 3 yoga poses.

Yoga does not need to be in a studio and frankly many of us are not ready for that anyway. I like the core poses from Michael Taylor’s post. Just takes a few minutes before your shower.

7. Delegate and outsource everything you can afford to.

The best way to wipe stress from your life is to hire someone to do the things that stress you out. Now I know many of you might think, Oh yeah, who has the money for that, but hear me out. Many students are willing to babysit for an hour or two a week so you can go for a hike/walk/dinner with your partner. Or buy the pre-cut vegetables at Trader Joe’s because that will make your dinner prep easy. Instead of spending money on movies or massages, spend it on something that will decrease your daily stress.

8. Make your motto Activity all day.

Most of us have jobs in which we sit for hours and don’t make movement during the day our priority since we have a set exercise time. I fall into this trap, too, but studies have found that all-day activity is SUPERIOR to one hour at the gym. The study, published in the journal PLoS One, found that an hour of vigorous activity isn’t enough to keep blood sugar and cholesterol levels in a healthy range when individuals spend the rest of the day sitting down.

9. Set a consistent bedtime.

It’s the easiest way to fall asleep faster and have a better night of sleep. If you missed your bedtime one night, don’t panic! Instead, wake up at the same time as you do every day and try to sneak in a 20-minute power nap later in the day.

10. Automate your breakfast.

Pick one or two healthy breakfasts and eat those every weekday. Once you automate, you’re less likely to make a spur of the moment (unhealthy) decision or to skip breakfast. Some easy picks? A green smoothie! (Some recipes herehere, and here.) Also, give yourself something different on the weekends so that when Monday comes around, you’re excited about your breakfast.

11. Take an information vacation.

I never thought I could do this, but I went off of social media, email, Google, TV, etc for a full day. It was like I was detoxing my brain. And I was: Having so much information thrown at you all the time via CNN, Twitter, Facebook makes you tired. It also causes you get distracted. I found that by giving myself a break from all those, I had so much more free time! I asked my friends and family the news of the day and it made for great conversation with colleagues. Now I do mini-versions of this all the time, where I go off gadgets for six hours.

12. Consider a Vitamin D supplement.

Now, I’m not your personal doctor, but I bet that your levels of Vitamin D are low, especially as the sun goes down earlier in the fall. From weight loss, to less allergies, Vitamin D is being studied as a positive addition to almost every ailment. It’s cheap and easy! Get your levels checked during your next physical and remember the optimal range is now 50-70 ng/ml.

13. Add friends who are supportive of your changes.

If you’re used to going to fast food places with colleagues during lunch, go for a walk instead. Start hanging out with people who recognize your commitment. One of the things I love about my best friends and loved ones is that they support my weird eating habits or exercise routines even if they’re different or unconventional.

14. Make friends with apple cider vinegar.

I’m not going to rehash it because there is an awesome article on this site that lists 15 ways you can use ACV to detoxify your home, clean your teeth, shine your hair, and more. I recommend it to all patients who want natural treatments for allergies, weight loss, or heart burn

15. Use your coconut oil.

It’s a great investment for cooking, making smoothies, and even caring for your skin and hair. Did you know that it’s also good for your immune system? Or that medium chain triglycerides contained in coconut oil can help lower cholesterol? It’s great for the thyroid and other hormones, too.

Want to know a strange trick for when you need a satisfying but “healthy” snack? Try a square of dark chocolate dipped in a spoon of coconut oil or manna. (Don’t knock ’til you try it.)

So do you find these tips helpful? Or are they a bunch of garbage? I want to know because I have many more that I’ve collected over the years and am happy to share.

6 Ways To Eat Healthy On A Tight Budget

 

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Think again if you assume you can’t eat healthfully if you’re broke. Just use a little creativity, planning, shopping smarts and ingenuity and you’ll see that you don’t need to sacrifice the healthy choices just because money’s tight.

Here are some suggestions:

1. Use one food multiple times.

No, we’re not talking leftovers, but an entirely new recipe made from a leftover. For instance, some leftover soup may make a nourishing breakfast, especially for those cold, rainy mornings. Add some raw nuts and berries to brown rice to make a pilaf or salad. Cook leftover quinoa in rice milk, add some raw nuts and fruit and you have a “rice pudding.”

You get the picture!

2. Decrease your supplements.

To be clear, no one’s telling you to go completely without them, but let’s also be honest. Do you use supplements to bridge the nutrition gap, or do you use them as a substitute for food? Sometimes we do go a little overboard, and that can add up to one big price tag. Dr. Oz recommends 3 key supplements: 1) a good multivitamin 2) an omega 3 fish oil and 3) calcium with magnesium.

3.Buy from local farmers.

Locally grown produce is almost always less expensive, and it’s always in season. You might even look into joining a CSA(Community Supported Agriculture). When you join a CSA, you’re actually buying “shares” at a local farm, and a box of fresh produce will be delivered to your door, or some other convenient location, for a set amount of time. Since the farmer is virtually guaranteed to sell everything he or she has, the price of produce can be less expensive. Besides, it’s good karma — local farmers tend to be a dying breed, so you’ll be helping an industry out.

4. Grow it yourself!

Live in a fifth floor walk-up, and you think you don’t have the space for a garden? Create your own little paradise with container or verticle gardens!

5. Buy frozen.

I know, I know, fresh is often best. But what if the produce is all brown, wilted and yucky from all the water some supermarkets spray on it? Where’s the nutrition? Chances are you’ll still pay that high cost. Just be sure your frozen only contains water and no chemicals.

6. Be creative!

Sometimes those little loose pieces that you find at the bottom of the bag can still be used. I once had a client tell me she made a cereal from rice cake crumbs; she added some fruit and almond milk and it was a big hit! I know someone else who makes vegan “ice cream” from old mushy bananas that would normally be thrown out. She freezes and blends them, then adds fruit or sauce and nuts to make a “sundae.” Don’t throw out those overripe avocados! Instead, use them as a spread instead of mayo.

The Simple Things You Should Be Doing Every Morning

1) Don’t reach for that phone.

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These days, we’re programmed to check our phones for emails and messages the minute that very device goes off to wake us. In fact, 63 percent of smartphone users age 18-29 admit to taking a cell phone, smartphone or tablet to bed with them at night (meaning, it’s just as easy to find in the morning).

Innocently checking your inbox first thing may put a damper on the rest of your day: This plays into the idea of starting your first minutes with something selfish and just for you. If you’re checking your email, you’re working to respond to someone else’s needs, without first acknowledging your own.

To remedy, buy yourself a good, old-fashioned alarm clock and keep your phone in the other room while you sleep — you won’t be tempted to reach for it.

2)Visualize your wonderful day ahead.

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Thoughts be come things. There is power to visualization: . Simply picture yourself accomplishing your goals for the day in stride, and you’ll be closer to doing so. For years, athletes have used this trick to see themselves through to the finish line, and there’s no reason you can’t do the same.

3)Just stretch.

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There is nothing — nothing — like an enormous arm stretch first thing in the morning, accompanied by a bear-esque yawn. It just feels so good. Even better, greeting the day with a great, big stretch can actually help to wake you up: The act works to increase your flexibility, improves circulation and relieves tension.

4)Take it a little further with some bed-friendly yoga.

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Yep — you can sneak in some om without rolling out your yoga mat. The bed is just the perfect place to do a few particular moves — like a reclining goddess pose or a forward bend. “Yoga is a great way to unwind from stress or greet the day,

5)Mentally list three things for which you’re grateful.

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One of the greatest things about gratitude — besides the fact that it can boost your mood, increase your energy levels and amplify your resilience — is that you can practice it anywhere. Even groggily, your day will benefit from some positive thinking first thing.

6)Practice a bit of meditation.

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You needn’t sit for hours surrounded by candles to reap the great benefits of mindfulness meditation. A daily practice of just 15-minutes of meditation has been shown to increase productivity, relieve stress and boost happiness. Gives your usual rushed cup of coffee a run for its money, no? While you wake, practice being present just where you are.

7)Journal, why don’t you?

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Whether you decide to jot down your dreams from the night before, your goals for the day to come or scattered thoughts is up to you: The physical act of writing with a pen may get your creative juices flowing. Virginia Berninger, professor of educational psychology at the University of Washington, explains that the act stimulates a much larger portion of the brain’s thinking and “working memory” regions than does typing. And a little hand-scribbling also might offer a little relief if you’re in the routine of typing on keys all day long.

8)Wake up to your favorite song.

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That special tune that makes you feel on top of the world? Let it be the soundtrack of day. Listening to the right, happy beat can enhance your emotional state