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1 | Page S.Nerinjil kumaar 203.TNHB.16 th Street Thiru.Vi.Ka Nager Sembium Post Chennai-600011 Mob:9444142806/9445402096 Mail;[email protected] Formerly DGM-Training (TII), HR Manager (TVS) & Principal in ITI My Experiential Learning on Holistic Health ( Dedicated to my Parents ) (Private circulation only)

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Page 1: My Experiential Learning on Holistic Healthexcelassociates.in/Holistic health.pdfIt has found that people can improve their health via exercises,enough slip, maintaining a healthy

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S.Nerinjil kumaar 203.TNHB.16th Street Thiru.Vi.Ka Nager Sembium Post Chennai-600011 Mob:9444142806/9445402096 Mail;[email protected]

Formerly DGM-Training (TII), HR Manager

(TVS) & Principal in ITI

My Experiential Learning on

Holistic Health

( Dedicated to my Parents )

(Private circulation only)

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’ Learning is a treasure that accompanies its owner everywhere’ - Chinese Proverb

I take immense pleasure in welcoming to

you to partner with me to become a Holistic person by going through this small booklet..

The forthcoming pages may not be talking

about new things but it will make you to recollect / remind things which we are not doing or practicing regularly.

Based upon my past 20 years of experience

in teaching and training , I have consolidated my learnings through various books, lectures and on my own experience / practice.

I always believe, before teaching or

preaching others, we need to practice and follow .Iam following certain principles, food habits and doing exercises regularly to make my self healthy and holistic.

“We can do any thing we want as long as

we stick to it” - Helen Keller I suggest you to give me a feedback so

that I will do my best to myself and to share others also, like as I did to you. And I like to share with you , this English

edition is prepared based on the feedback received from my well wishers of nearly 1000 people in last 10 years by those who read my Tamil Edition, published on 14th March-2000.

The best six doctors anywhere

And no one can deny it Are sunshine, water, rest, and air Exercise and diet. These six will gladly you attend If only you are willing Your mind they'll ease Your will they'll mend And charge you not a shilling. ~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

CONTENTS :

1. INTRODUCTION 2. WHAT IS HEALTH 3. What is Holistic health ? 4. Health care and self care 5. Who is responsible for your health ? 6. Determinants of health

A.PHYSIOLOGICAL FITNESS 1. General fitness 2. Types of food 3. What is a balanced / Healthy diet ? 4. Prescription for food(Quantity) 5. Body Exercises :

B.PSYCHOLOGICAL

1. Psychological methods 2. What is stress 3. Common sources of stress; 4. Stress management 5. Ways to reduce stress

C.SOCIAL WELL BEING

Family relationship

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OUR EXPERIENCE

6. Our Experience about Tension 7. What is World ? What is Life 8. How to overcome fear and worry 9. EMOTIONS …….in our way… 10. What is satisfaction and what is

happiness ? 11. Why Tension and worriness ? 12. WHO IS WE ? 13. Process of Present to future

and 1. 10 points plan for healthy life 2. Check List for healthy Life :

WITH WHAT PERSONALITY YOU WANT TO LIVE IN THIS WORLD

NOTES ON FOOD

What is Health? Health is a relationship between you and your body. ~Terri Guillemets

Health is the general condition of a person in all aspects. At the time of the creation of the World Health Organisation – WHO in 1948, health was defined as being "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity".

Four general determinants of health including human biology, environment,life style and healthcare services.Thus, health is maintained and improved not only through the advancement and application of health science, but also through the efforts and intelligent lifestyle choices of the individual and society.

It has found that people can improve their health via exercises,enough slip, maintaining a healthy weight by taking a balanced diet and having healthy social life.

What is Holistic health ?

Holistic health is a concept in medical practice upholding that all aspects of people's needs, psychological, physical and social,and mentally should be taken into account and seen as a whole. Holistic health focuses on all facets of human functioning, which involves our responsibility for maintaining all aspect of our well-being.

Health care and self care

Health care is the prevention, treatment, and management of illness and the preservation of mental and physical well being .

Self care is personal health maintenance. It is any activity of an individual, family or community, with the intention of improving or restoring health, or treating or preventing disease.

Self care includes all health decisions people (as individuals or consumers) make for themselves and their families to get and stay physically and mentally fit.

It is also eating well,self – medicating,pracising good hygiene and avoiding health hazards . Self care is also taking care of minor ailments, long term conditions, or one’s own health after discharge from secondary and tertiary health care.

Who is responsible for your health ?

Individuals do self care, and experts and professionals support self care to enable individuals to do enhanced self care.but is it so?

In my experience,in most of the sessions people felt that it is his/her family’s prime responsibility.If that’s so we need to change ourself to take ownwership to maintain ourself by knowing oneself.

Because as an individual,he only knows the root cause for any type of issues either it may be physical or mental or social .

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“The secret of health for both mind

and body is not to mourn for the past,

nor to worry about the future, but to live

the present moment wisely and

earnestly”

Determinants of health :

Achieving and maintaining health is an ongoing process. Effective strategies for staying healthy and improving one's health include the following elements

1.Observations of Daily Living ;

Personal health depends partially on one's active, passive, and assisted observations about their health in their everyday life. The information gleaned from such observations may be used to inform personal decisions and actions (e.g., "I feel tired in the morning so I am going to try sleeping on a different pillow"),

2.Social Activity

Personal health depends partially on the social structure of one's life. The maintenance of strong social relationships is linked to good health conditions, longevity, productivity, and a positive attitude. This is due to the fact that positive social interaction as viewed by the individual increases many chemical levels in the brain which are linked to personality and intelligence traits.

3.Stress management Prolonged psychological stress may

negatively impact health, and has been cited as a factor in cognitive impairment with aging, depressive illness, and expression of disease.

Stress management is the application of

methods to either reduce stress or increase tolerance to stress. Relaxation techniques are physical methods used to relieve stress. Psychological methods include cognitive therapy,meditation and positive thinking which work by reducing response to stress.

To keep the body in good health is a

duty... otherwise we shall not be able to

keep our mind strong and clear

A.PHYSIOLOGICAL FITNESS

The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not. - Mark Twain

1.General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. A regular moderate workout regimen and healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet.

Diet itself helps to increase calorie burning by boosting metabolism, a process further enhanced while gaining more lean muscle. An aerobic exercise program can burn fat and increase the metabolic rate

Types of food ?

Normally when we ask any person,he used to say food is of 2 types – vegeterian or Non –Vegeterian.Is it so ? No..

Food is for

1.Giving energy to the body

2.Giving strength

3.Growing physique

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A fat person may not have sufficient energy,strength but a lean person may have all this.So it depends on how much balanced food he take - not on “how much Quantity”

What is a balanced / Healthy diet ?

Healthy diet

A healthy diet involves consuming appropriate amounts of all,nutrients and an adequate amount of water

A healthy diet needs to have a balance of macronutrients / energy ( fats, proteins, and carbohydrates ) and micronutrients to meet the needs for human nutrition without inducing toxicity from excessive amounts.

A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic health risks such as: obesity,heart disease,diabets and cancer.

A poor diet can have an injurious impact on health, causing deficiency diseases ,health-threatening conditions like obesity and metabolic syndrome and such common chronic systemic diseases as cardio vascular disease ,diabets and osteoporosis.

Prescription (Quantity);

Normally people will have an habit of skipping breakfast and having a good lunch and very good dinner since we are taking in home.

But advisable is

3 – 2 - 1 = Break Fast – Lunch - Dinner ( 3 idli, 2 Idli, 1 Idli ) Likewise you increase each serving depending on your age and food habit.

“Dieting is not a punishment,it is a habit to keep ourself healthy”

(FOR MORE DETAILS , REFER : NOTE ON FOOD – Given at the end of this book.)

"Eat a good breakfast - there's no

better meal to help fuel a great day

2.Body Exercises :

How many of us will be having an habit of reqular walking in morning or evening – mimimum 10,000 steps / day. Irrespective of whether we will be having any ailment or not eventhough

B.PSYCHOLOGICAL

Benjamin Franklin: Early to bed and

early to rise, makes a man healthy, wealthy, and wise.

Psychological methods include cognitive

theray,meditation and positive thinking which work by reducing response to stress.

What is stress?

Stress is a term in psychology and biology, first coined in the biological context in the 1930s, which has in more recent decades become a commonplace of popular paralance.. It refers to the consequence of the failure of an organism – human – or animal – to respond appropriately to emotional or physical threats, whether actual or imagined.

Physiologists define stress as how the body reacts to a stressor, real or imagined, a stimulus that causes stress. Acute stressors affect an organism in the short term; chronic stressors over the longer term.

Stress symptoms commonly include irritability,muscular tension, inability to concentrate and a variety of physiological reactions such as headache and elevated heart rate.

Signs of stress may be cognitive, emotional, physical or behavioral. Signs include poor judgment, a general negative outlook, excessive worrying, moodiness, irritability, agitation, inability

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to relax, feeling lonely, isolated or depressed, aches and pains, diarrhea or constipation, nausea, dizziness, chest pain , rapid heartbeat, eating too much or not enough, sleeping too much or not enough, social withdrawal, procrastination or neglect of responsibilities, increased alcohol, nicotine or drug consumption, and nervous habits such as pacing about or nail-biting

Common sources of stress;

Both negative and positive stressors can lead to stress. Some common categories and examples of stressors include: sensory input such as pain, bright light or environmental issues such as a lack of control over environmental circumstances, such as food, housing, health, freedom or mobility.

Social issues can also cause stress, such as struggles with conspecific or difficult individuals and social defeat or relationship conflict deception, or break ups and major events such as birth and deaths marriage and divorce

Life experiences such as poverty, unemployment, clinical depression, obsessive compulsive disorder, heavy drinking, or insufficient sleep can also cause stress. Students and workers may face stress from exams and project deadlines.

Albert Schweitzer: Happiness is nothing

more than good health and a bad memory.

Stress management

Stress management encompasses techniques intended to equip a person with effective coping mechanisms for dealing with psychological stress, with stress defined as a person's physiological response to an internal or external stimulus that triggers the fight-or-flight response. Stress management is effective when a person uses strategies to cope with or alter stressful situations.

There are several ways of coping with stress, such as controlling the source of stress or

learning to set limits and to say "No" to some demands that bosses or family members may make.

A person's capacity to tolerate the source of stress may be increased by thinking about another topic such as a hobby, listening to music etc.

Ways to reduce stress

Plan ahead Set your priorities Redirect your energy Talk to someone Relax

Mark Twain Not necessity, not desire - no, the love of power is the demon of men. Let them have everything - health, food, a place to live, entertainment - they are and remain unhappy and low-spirited: for the demon waits and waits and will be satisfied

10 points plan for healthy life :

Love your self

Live with your body and mind

Have a balanced diet

Sleep deeply

Take proper rest

Do required exercise

Avoid mental dominators

Enlarge your thoughts or feelings

Living with self consciousness

Pray yourself with dedication

If we follow above suggested points ,definitely we will lead a peaceful and enjoyable life.

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To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.

Our Experience about Tension :

We used to say , I feel tensed and have headache frequently.What we used to do? We Will meet a doctor and get some tablets for headache and also to sleep peacefully for the day .

But are we ,at any point of time had a thinking about why headache is coming frequently and what is the root cause for the headache ? how many of us realised the situation and made preventive action to avoid medicare eventhough we know clearily that “ prevention is better than cure”.

Just think yourself, whether tension is created or comes on its own?

We accept that it is created by us.How? Our feelings,thoughts affects our mind and in turn affects our organs.Medicine may relieve stress temperorily by giving relief to our nerves but if we continuously used to have medicine what will happen ? lt will lead to failure of the system which is something like applying a brake to vehichle and releasing it.what happens over a period of time,it spoils both brake wire as well as brake shoe.like wise we will spoiling our health and organs without concentraing on reason for any diesease.

You may wonder to answer for this question, saying that who is having knowledge and especially time to think all this things.if we have concern for our health,definitely we will do it.Question is are we concerned or not or we need temperorary relief or prevention.

You are seeing a person in a hospital but he looks very energetic but he wants to meet a

counsellor.why? may be he is physically fit but mentally need a guidance.

If we want to say iam a healthy person,then we should be both physically and mentally fit which called as Holistic health.

Holistic health , How ? – if you say that you are affected by bad habits or bad feelings then naturally you will get relieved by good habits or feelings or by controlling bad habits.

Research says that, If we are able to understand about a problem or a disease clearily and also preparing ourself with right thinking or feelings that will lead to prevention of any problem or disease.

You ask yourself,we are concerned about for balanced food since it was adviced by dietician but are we feeding balanced feeling or thinking to our mind?

Billy Graham Learning is the beginning of wealth. Learning is the beginning of health. Learning is the beginning of spirituality. Searching and learning is where the miracle process all begins.

What is World ? What is Life? By our experience in our day to day

activities, all of us will used to ask the same Question irrespective of the level is

Oh God ! why you are giving this much

amount of difficulties/worries to me .. For this, I like to share a story from

Buddhism , There was a small village and river is nearby

,where a young boy was gone to play. He got disturbed by sound raised by a ‘crocodile’ where the crocodile was caught up in a net and requested the boy to help to come out of the net. But the boy is doubtful thinking that the crocodile may eat him after releasing it and to get clarified he asked crocodile, he is ready to release but it

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should mot eat him. crocodile pledged that it will not definitely eat him.

Boy helped the crocodile, but crocodile

started swallowing him and when boy asked crocodile said” This is the world and this is what life”. by hearing this the boy asked a donkey which is staying nearby, whether crocodile said is right?

Donkey said-yes what crocodile said is right because when donkey was young his boss used it to carry more things but it become old it boss not bothered it. so what crocodile said is ok.

Boy got upset and asked a bird which is in

nearby tree, the bird also said the same thing, saying that after more difficulty they re hatching eggs but suddenly a cobra will come and eat eggs. so what crocodile said is right.

In the mid of his life, the boy had taken a one

more chance and asked a Rabbit which is passing the way but riddle said, it is not so .Then crocodile got angry and shouted with riddle by keeping boy in his mouth saying that you are a foolish. riddle replied, I since you are keeping the boy in your mouth ,I am not able to hear what you are saying, release the boy and speak. But crocodile said I am not a mad, if I open my mouth the boy will get escaped. Rabbit replied ,you are a mad ! do you don’t know about your strength of you tail, even if you release a boy your tail will make him to die, no?

Then, thinking the strength of his tail,

released the boy without realizing that still its half of the body is in the net. Then riddle shouted with the boty to run away quickely.Then crocodile asked riddle with angry you have cheated me, then riddle replied ‘This is what world and also this is what the life.In mean time boy went to village and brought the people to kill the crocodile. like wise story continues.

Learning : We are not in right position or

even acquired sufficient wisdom to fully understand everything in this world. This is accepted and practiced in both hindu and Buddhism.

So in our life our wisdom is like ‘ant’ and Life is like a Elephant. we know clearly it is not possible for an ant to see the elephant by sitting below it .Ant can see only a part but not whole body. Like wise we are not having a full wisdom to see the whole world and understand fully.

“Like ant we may have sufficient ,sharp

knowledge but it is not possible to find out answer for all questions “.

So it is not to say that we should be like a

door mat and we need to take all risk for the things which are influenced by or created by others but we need to be Assertive. Assertive means an individual will not allow encroachment by others in some areas where they have right not to allow. simply saying “I am ok ,you are also ok” concept.

We should acquire this type of habit only to

face any type of problembs,at the same time we need not to worry about the result. whatever result it may be we should have the habit of accepting it by simply taking it as THIS IS WHAT WOLD IS & THIS IS WHAT LIFE TOO.

If we are able to take it assertive way ,then

we will not get into a difficulty of asking ourself why all things are happening to me only? Also we will not get worry, sadness etc.

To acheive this ,may the following prayer will

help you / us. Oh God!, Give me a confident and strength

to do whatever changes I can make myself ,if it is not possible –Give me a knowledge to identify whichever is not possible by me.Also,give me a wisdom to identify difference between whichever possible to change and not possible to change.

According to William David of Hard ward

university “ Human beings can alter their way of life by altering their attitude of mind.”

So, there is nothing impossible to achieve in

this world but the question is – Whether I can ? is question mark and it is possible only by the way in which we will be taking it, simply depends on our attitude.

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“I Think Therefore I am and I Act there I

Build” - Rene Descartes How to overcome fear and worry ? Most of our life span is wasted only by fear

of thinking about past and future. Darkness and fear are the same. To create light a small matchstick or light is enough. Light will come only by lighting by you not by others. Likewise fear will be overcome by having affection or love on you .Light is required to create light, likewise fear will getaway by having love on yourself.

“ Fear will come only when you are not having love or affection or confident on you”

A story of mullah and nazruddin from Subi

Literature , Newly married mullah with his wife and

relatives are passing the river in boat in the night and suddenly a storm, where all are crying with fear but mullah keeps cool.Nazrudin asked mullah, are you not having fear ? mulla immediately taken a sword and shown against nazruddin but no reflection in her facs.Mullah asked her, do you have a fear ? she replied no because you will be having lot of love on me so no fear. Mullah replied, likewise I am also having a lot of love on my god allah, he will do anything to us, he will definitely save us.

So if we are not able to relate this instant in

our life because we are not confident on our self to come out of fear.

Swami Vivekananda used say that “ Live

without fear” Plan about future but don’t be always in fear and dream about future. Use your dreaming time to plan your future to avoid worry ness.

Just recall a instant in hospital, a doctor who

supposed to attend a critical patient is in fear or in worry alongwith patient’s relatives - what will happen to patient?

So, time is something like a closed mat or

carpet. Past and future is not with our hands but

present is with us. In yester day no O, today has one O , tomorrow has 3 O ,ie the word Opportunity “O”.to make tomorrow enjoyable one should make today as enjoyable. You avoid thinking that ,what will happen if result is bad instead find the way for victory.

EMOTIONS …….in our way… “it is as critical to allow yourself to feel

and learn from negative emotions as it is to revel in positive feelings”

It is important to experience the entire gamut

of emotions in order to fully appreciate life. Sadness as important as happiness: to cry is as critical as it is to laugh. to ,to grieve every bit as needed as to celebrate, If positive emotions help give as confidence and cheer ,negative emotions too serve a purpose.

When a relationships breaks, the

excruciating pain you go through helps cleanse your spirit. The experience forces you to ask yourself a lot of questions and search your soul for the answers.

Take a look at the basic human emotions as

classified by scientists – JOY,ACCEPTANCE,FEAR,SURPRISE,SADNESS,DISQUIST,ANGER ,ANXIETY and DEPRESSION.

Most of the emotions classified are negative, with just joy being the one we ay consciously seek. Of course, a lover would stress the thrill of anticipation as well!

Indian mythology enumerates the

NAVARAS- The 9 rasas or Emotions.Bharata muni first enunciated eight rasas in Natyasastra, an ancient work of dramatic theory – Love,Laughter,Fury,Compassions,Disgust,Horror,Heroic,Wonder,Later,Phiolospher.

Abhinavagupta suggested the ninth rasas –

Peace. The important thing is to feel and to feel with

intensity. Men were not supposed to cry or show vulnerability: women were not supposed to show passion or laugh out loud. It is indeed a measure

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of the evolution of a society and civilization that display of all kinds of emotions is acceptable today.

Men can cry and feel hurt , women can

laugh and show passion ! Earlier ,they said leave emotions behind when you come to work: today , organizations want individuals to get emotionally involved with work!

There is indeed far more intensity in

negative emotions than in positive. Think about last time you felt joy or even absolute thrill. Now , think about the last time you felt grief, anger, jealousy, hatred, disgust! If you did so ,you already know mean.

While we accepted the joy with gratitude ,

the negative emotions all filled with questions, doubts and some lessons . The tumult , the churning within that negative emotions bring is very important for the evolutionary process for growth and moving ahead . moments of humiliation , fear, grief are times when the soul cringes and gets impacted the most .

“IT IS IMPORTANT TO EXPERIENCE THE

ENTIRE GAMUT OF EMOTIONS IN ORDER TO FULLY APPRECIATE LIFE”

It is critical to be in charge of your emotions ,

not allow them to control you! Passion may help you achieve heroic deeds

and give a direction to life, but it could also lead you into a lot of trouble if unbridled . It helps to periodically question yourself when you feel negative emotions , so as to identify the source of disturbance and keep your motivation levels up.

And of course the best thing about emotions

is that they don’t stay with you long. Try as you might, you can neither catch happiness by it’s fore lock , nor pain by it’s tail. They visit us and in time, after having served a purpose, they leave…..

WHAT IS SATISFACTION ? ., WHAT IS

HAPPINESS ?

Whether it is happiness or satisfaction that happens only by the line what we need to draw.If we are expanding the border line without limit then we will not get satisfaction with present happiness.

To understand this, We need to know DOG’s

syndrome. In house , a dog is getting timely food and

other facilities but it is not satisfied with whatever it is getting and one day it came outside. used to roam in the road to get a food and found a dry piece of bone. It started enjoying with that piece without knowing that it is tasteless, continued to bite. Some one told that its mouth is bleeding but it enjoyed still saying that it is tasty due to fresh blood which it never enjoyed before (without knowing that his mouth only got damaged and blood comes from its mouth.) Finally it died.This is called DOG’s syndrome.

Like this , we are loosing our happiness by

becoming addict to temporary / instant enjoyment habits ( smoking, liquor and others) without drawing limit or border line between happiness and satisfaction to lead longer life.

Just compare how the dog lost the

happiness by eating tasteless bone and also our habit of taking liquor,pan etc.This is something like searching to get unhappy things without knowing that it is available within us.

Simply saying, Happiness is something like

a lock. wisdom is a key. If you put the key in opposite side you will be locking your happiness and if you are using key on correct side, you will be getting enjoyment by opening doors to happiness.

Arabian Proverb: He, who has

health, has hope; and he who has hope

has everything

WHY TENSION ? , WHY WORRINESS ? Most of times we are tensed due to poor

decision making without knowing which one should be done first and which one is next. This

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results in angry,jealous,impatience,headache etc. If we are a good time planner and able to prioritize things rightly then we will have tensionless life.

Do you think that Problem is only for us – It

Is not so,it is for everyone in this world.Is it possible to find a person without a problem, not possible. Knowing this - are we tension free / stress less? No. If so , what is the reason for the tension or worry.

Let us go thro a story from ZEN of

Buddhism, One day emperor want to select a chief minister for his country and called 4 persons, told that he is having a scientific lock and the one who is going to open that lock will be declared as chief minister.

All 4 persons started going through several

scientific books and one person alone gone to bed early. others read throughout the night and came in the morning without any answer.Emperor was sitting with lock ,by seeing this 3 persons left without sharing answer.But the person who slept peacefully simply touched the lock and he got astonished by seeing that it was already open.

So,if we want to solve a problem – first we

need to understand the problem,if we want to understand the problem then we should not have tension/fear/oscillation of mind.Balanced mind is required.

For creating a sound, we need to clap with

hands. Creating Tension also something like creating sound. To create sound only we need to clap , nothing required to create calm atmosphere which is already available. Peacefulness is already available with us but to create tension only we need to clap

We are very clever in complicating the

complications by analyzing in deeper way for un important issues by keeping within ourself.To get peace we need to open out to someone who we believe. If we are not opening out, then it something like keeping a sparrow in a closed window which makes smell keeping in mind that if we open window it will fly away. So if you are

giving more importance to sparrow in our heart, then we are not in position to open our wisdom window.

There are 5 persons who are greater than

president,prime minister,Army,Airforce chiefs.Who are they?.It is our 5 senses only.If we are able to control our senses with 6th common sense,then we will be great.

Simply saying ,for all problems ,solution is not in outside of us ,it is within only. To create tension only our effort is required but not to create peacefulness.

Problem starts only when “ our emotions

control our senses and we feel happy when our sense controls our emotion.

Also, problems are part and parcels of one’s

life but Sadness and happiness is with your

hands only.

“ The Golden rule when faced with problem is to relax”

WHO IS WE ? We means , 1.Our Physique 2.Our Soul 3.Our knowledge which is surrounded by us. The first step to wisdom is silence.,the

second is listening - Carl Summer (When we are talking about a person or

guru,we used to say that I feel satisfied by seeing him.why we are saying like that ,we are getting satisfaction by some sort of rays around him.)

So if all above three are not working together

, we will be loosing our original condition. Just think it off.. from where we are getting

angry,Jealousity and fear ? Is it From outside or from within our self – if it

is from our feelings or thoughts means then we need to observe carefully..

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How thoughts are created , only if you are

running the words by keeping lips and tongue closed. So without words and sentences , we are not able to think.

In Geeta, it was said – What we are thinking

only ,we are getting. Hereafter we need to practice to come out

from negative or irritating words to produce spiritual and spontaneous thought process.

Hear your heart. Heart your health. - Faith Seehill

PROCESS OF PRSENT to FUTURE: Present condition – Feelings – Thinking –

Action – Future Condition To live healthy and lead peaceful life, Be cautious about your feelings because it

creates your thinking Be cautious about your thinking because it

generates your actions Be cautious about your actions because it

makes your life. So, have a right feelings by which you will be

able to get peaceful life. “Those who try to do something and fail

are infinitely better than those who try to do nothing and succeed.”

C.SOCIAL WELL BEING Personal health depends partially on the

social structure of one's life. The maintenance of strong social relationships is linked to good health conditions, longevity, productivity, and a positive attitude. This is due to the fact that positive social interaction as viewed by the individual increases many chemical levels in the

brain which are linked to personality and intelligence traits

Ask yourself , 1. whether I am independent or Dependent

? – Answer is we are interdependent. 2. Whether I am working only for me 3. whether I am living this life for me only 4. what is your name – relates to parents 5. where are you studying – relates to

school 6. where are you working – to organization

same

For the above statements, If your answer is no, then naturally we need to remember that “All our relationships are need based”.

Each and every moment we are in relation

with some thong or some person. So,I need you , you need me is a simple rule.

In this condition definitely to live healthy, we

need to keep our relationship also healthy.if there is a gap , then naturally we will be getting angry,jealous,etc.

Family relationship : Just think,are we a good son or brother or

husband or father …… To start with, are we spending Quality Time

or Quantity time? No one bothers about how much time we will

be spending but they bothered about How valuable it is.Quality time is required rather than Quantlty..

In Husband – wife relationship, now a days

EGO is a predominant one .EGO means Edging Got Out – ie. the point where we will be releasing our happiness saying that oh god Now iam leaving all my things(angry,jealous,pride,prestige etc) to you to attain a stage of we.

Difference of opinion is created due to

absence of time to discuss things calmly and not sharing time to to satisfy the needs of each other including with childrens.How many of us will be getting a chance of sitting daily to take at least dinner together and discussing everyone’s happy and concerns. Very few of us.

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In day to day life, Husband and wife are

running to office,childrens are used to run to school. when returned back Childs busy with Home work and wife with kitchen, husband usually comes late. if this is the condition, naturally the relationship among the family comes to gap, then expectation starts, expectation lead to irritation which in turn leads to tension and stress.

So spend at least few quality hours for the

family in a week to keep everyone healthy. Money is not the only thing in life,it is one of

the thing in life..Try to live with whatever available things happily.

Like family life ,if we need to extend our

relationship to neighbour,relatives, etc. Also, “Try to have an habit of forgetting and

forgiving” because most of social relationships are spoiled by keeping things/instances in mind without forgetting.

If you are keeping for 10yrs a instance in

your mind, then you are the affected person not others.

Live in rooms full of light

Avoid heavy food Be moderate in the drinking of wine Take massage, baths, exercise, and gymnastics Fight insomnia with gentle rocking or the sound of running water Change surroundings and take long journeys Strictly avoid frightening ideas Indulge in cheerful conversation and amusements Listen to music. ~A. Cornelius Celsus

Check List for healthy Life : Ask your self about following things at

regular interval…say – yes or No to each and check yourself

This will help you to understand , check and

regulate your health life

Do you think regular exercise is necessary

Are you stopping exercise in the middle by getting a feeling of whatever done is sufficient

Are you doing exercise for 45 minutes ,minimum and 5 days in a week atleast

What exercises you will be doing regularly – Walking, running, Joking, Weight lifting, GIM or yoga

Whether you will be taking food regularly in the same time like 8am,1pm and 7 pm

Do you feel tired after food or feel healthy

Are you taking 20 minutes to take Lunch

Do you used to take seasonal fruits at least 3 times in a week or regularly a fruit only

In the absence of masala or meat, are you feeling angry

Your food menu has fibrous grains

You have an habit of taking a raw carrot, beetroot, cucumber, tomato, onion

Are you taking food quantity in the ratio of 3 – 2 – 1 ( B fast – Lunch – Dinner)

You used to take balanced diet to get strength, energy and growth

You have a habit of finishing your morning routines within 30 minutes after you wake up

Your urine is not either yellowish or not feeling burning sensation

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Do you used to drink 18 – 20 tumblers of water per day including tea or coffee or milk

Are you drinking water immediately after coming from outside Suggested water consumption:

( Morning after wake up – 2 tumbler, Before bath – 1 tumbler, 30 minutes after break fast – 2 tumbler, Tea/coffee – 1 tumbler,between break fast and Lunch 3-4 tumbler, Before lunch – 1 Tumbler, 30 minutes after Lunch – 2 tumbler, Tea/coffee – 1 tumbler , between lunch and dinner 3-4 tumbler, 30 minutes after dinner – 2 tumbler, before bed – 1 cup warm milk )

Water, air, and cleanliness are the

chief articles in my pharmacopoeia. ~Napoleon I

Finally , WITH WHAT PERSONALITY YOU WANT

TO LIVE IN THIS WORLD Recall some natural instances, 1.River never flows upwards 2.Fire flames never goes down,it always up 3.Air flow never seen by us 4.Earth never said I am feeling pain by

holding all of you 5.Forest never likes to be without greenery We never brand a tree as bad or good ,we

are branding only after knowing that tree (whether it gives fruit or something else)

Likewise, you are branded by your

actions,achievements,attitude etc not simply by observations.

So ,if you want to be successful person,

actions for success should be started by you only not by others. If you want to succeed in 1000 meters race,some one will not put first step - you need to take a first step.

To become a successful person, Do it

now and also with perfection.

When it comes to eating right

and exercising, there is no "I'll start tomorrow." Tomorrow is disease. ~Terri Guillemets

NOTES ON FOOD

Nutrients

There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water.

Carbohydrates include sugars, starches and fiber. They constitute a large part of foods such as rice, noodles, bread, and other grain-based products.

Fiber

Dietary fiber is a carbohydrate that is incompletely absorbed in humans and in some animals. Like all carbohydrates, when it is metabolized it can produce four Calories (kilocalories) of energy per gram.

Fat

A molecule of dietary fat typically consists of several fatty acids , bonded to a glycerol. They are typically found as triglycerides (three fatty acids attached to one glycerol backbone)..

Proteins are the basis of body structures (e.g. muscles, skin, and hair).

Macrominerals

Many elements are essential in relative quantity; they are usually called "bulk minerals".

Calcium, a common electrolyte, but also needed structurally (for muscle and digestive system health, bone strength,

Chlorine as chloride ions; very common electrolyte;

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Magnesium, required for processing Adenosine-5'-triphosphate (ATP) is called the "molecular unit of currency" which transports chemical energy within cells for metabolism.and related reactions (builds bone, causes strong peristalsis, increases flexibility, increases alkalinity)

Phosphorus, required component of bones; essential for energy processing

Potassium, a very common electrolyte (heart and nerve health)

Sodium (salt), a very common electrolyte; not generally found in dietary supplements, despite being needed in large quantities, because the ion is very common in food: typically as sodium chloride, or common salt.

Excessive sodium consumption can deplete calcium and magnesium, leading to high blood pressure and osteoporosis.

Sulfur, for three essential amino acids and therefore many proteins (skin, hair, nails, liver, and pancreas). Sulfur is not consumed alone, but in the form of sulfur-containing amino acids

Trace minerals

Many elements are required in trace amounts, usually because they play a catalytic role in enzymes. Some trace mineral elements (RDA < 200 mg/day) are, in alphabetical order:

Cobalt required for biosynthesis of vitamin B12 family of coenzymes

Copper required component of many redox enzymes, including cytochrome c oxidase

Chromium required for sugar metabolism

Iodiney required not only for the biosynthesis of thyroxine, but probably, for other important organs as breast, stomach, salivary glands, thymus etc. (see Extrathyroidal iodine; for this reason iodine is needed in larger quantities than others in this list, and

sometimes classified with the macrominerals

Iron required for many enzymes, and for hemoglobin and some other proteins

Manganese (processing of oxygen) Molybdenum required for xanthine

oxidase and related oxidases Nickel present in urease Selenium required for peroxidase

(antioxidant proteins) Vanadium (Speculative: there is no

established RDA for vanadium. No specific biochemical function has been identified for it in humans, although vanadium is required for some lower organisms.

Zinc required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase[citation needed]

Vitamins

As with the minerals discussed above, some vitamins are recognized as essential

nutrients, necessary in the diet for good health. (Vitamin D is the exception: it can be synthesized in the skin, in the presence of UVB radiation.Certain vitamin-like compounds that are recommended in the diet, such as carnitine( required for the transport of fatty acids from the cytosol into the mitochondria during the breakdown of lipids (fats) for the generation of metabolic energy) are thought useful for survival and health, but these are not "essential" dietary nutrients because the human body has some capacity to produce them from other compounds.

Vitamin deficiencies may result in disease

conditions, including goitre, scurvy, osteoporosis impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health(including eating disorders) among many others.[16] Excess levels of some vitamins are also dangerous to health (notably vitamin A ),and for at least one vitamin, B6, toxicity begins at levels not far above the required amount. Deficient or excess levels of minerals can also have serious health consequences

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Water The latest dietary reference intake report by the United States National Research Council recommended, generally, (including food sources): 2.7 liters of water total for women and 3.7 liters for men.Specifically, pregnant and breastfeeding women need additional fluids to stay hydrated.

Dietary recommendations

There are a number of diets and recommendations by numerous medical and governmental institutions that are designed to promote certain aspects of health.

By World Health Organization

The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:

Achieve an energy balance and a healthy weight

Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids

Increase consumption of fruits and vegetables, whole grains and nuts

Limit the intake of simple sugar Limit salt / sodium consumption from all

sources and ensure that salt is iodized

Other recommendations include:

Sufficient essential amino acids ("complete protein") to provide cellular replenishment and transport proteins. All essential amino acids are present in animals. A select few plants (such as soy and hemp) give all the essential acids.

Essential micronutrients such as vitamins and certain minerals.

Avoiding directly poisonous (e.g. heavy metals)

Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).

2.Diets against specific conditions

In addition to dietary recommendations for the general population, there are many specific diets that have primarily been developed to promote better health in specific population groups, such as people with high blood pressure (as in low sodium diets or the more specific DASH diet), or people who are overweight or obese (in weight control diets). However, some of them may have more or less evidence for beneficial effects in normal people as well.

3.Diets against hypertension

A low sodium diet is beneficial for people with high blood pressure. A Cochrane review published in 2008 concluded that a long term (more than 4 weeks) low sodium diet in Caucasians has a useful effect to reduce blood pressure, both in people with hypertension and in people with normal blood pressure.[7]

The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium,[8] and it also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium, and calcium, as well as protein".

Also, evidence shows that the Mediterranean diet improves cardiovascular outcomes.[9]

4.Weight control diets

Weight control diets aim to maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese.

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie

5.Unhealthy diets

An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, diabetes, abnormal blood lipids,

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overweight/obesity, cardiovascular diseases, and cancer.

The WHO estimates that 2.7 million deaths

are attributable to a diet low in fruit and vegetable every year.Globally it is estimated to cause about 19% of gastrointestinal cancer, 31% of ischaemic heart disease, and 11% of strokes,thus making it one of the leading preventable causes of death worldwide.

7.Food additive controversy

Based on information from the Ministries of Health of the United States, France, UK, Norway, Sweden, Denmark, Russia & Italy, they build a list of food additives that are not healthy. On this long list we can see which food additives, such as artificial sweeteners, colorants, preserving agents, and flavorings may cause health problems such as increasing the risk of cancer

8.Public health

Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol.

Different types of dietary fat have different

effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL or raise both HDL and LDL; and trans fat tend to raise LDL and lower HDL.

Dietary cholesterol itself is only found in

animal products such as meat, eggs, and dairy, but studies have shown that even large amounts of dietary cholesterol only have negligible effects on blood cholesterol.

The main problem with such advertisements

for foods is that alcohol and fast food are portrayed as offering excitement, escape and instant gratification.

9.Cultural and psychological factors

From a psychological perspective, a new healthy diet may be difficult to achieve for a person with poor eating habits. This may be due to tastes acquired in early adolescence and preferences for fatty foods. It may be easier for such a person to transition to a healthy diet if treats such as chocolate are allowed; sweets may act as mood stabilizers, which could help reinforce correct nutrient intake.

Groups based on the Food Guide

Pyramid

Carbohydrate group

Carbohydrates are a source of energy that can be transformed into glucose, the form of sugar that is transported and used by the body, more quickly than proteins or fats[citation needed]. A diet too high in carbohydrates can upset the delicate balance of a body's blood sugar level, resulting in fluctuations in energy and mood that leave one feeling irritated and tired.[citation needed] A diet too low in carbohydrates depletes the healthy glycogen (the storage form of glucose) stores in the muscles and liver.

Vegetable group

A vegetable is a part of a plant consumed by humans that is generally savory (not sweet) and not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc., may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but cooking can often add these.

It is recommended that people consume 2-3 servings of vegetables in a day. They may be fresh, frozen, canned, or juiced.

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Fruit group

In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices unfortunately may add sugars and remove nutrients. It is best to consume 2-4 servings of fruit in a day. They may be fresh, frozen, canned, dried, pureed or juiced.

Fat Group

The fat group is the least needed in the body. One must have these in small amounts and not much per day, if consumed. These are in sweets and chocolate.

Dairy group

Dairy products are produced from the milk. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of the mineral calcium, but also provide protein, phosphorus, vitamin A, and vitamin D.

However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, 3 cups of dairy products are recommended per day.

Protein group

Meat is the tissue - usually muscle - of an animal consumed by humans. Since most parts of many animals are edible, there are a vast variety of meats.

Meat is a major source of protein, as well as

iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp, eggs, spices and herbs are also in this group. However, since many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts,

Although meats provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply

trimming off fatty tissue can go a long way towards reducing this negative effect.

However, this tactic may prove to be

ineffective, so large portions of meats are not recommended; 2-3 ounces per day of meat or alternatives are recommended. This is 3-5 servings. For those who don't consume meat or animal products peas, nuts and other high-protein vegetables make up this group

Thiruvalluvar also said in his book,as Marupadu illa unavu maruthuinnin,urupadillai

yurgu So, eat right food at right time with right

quantity to live healthy and wealthy.. “Unavae Marunthu , Marunthae Unavu”

Thank You…. By; S.Nerinjil Kumaar