Health

Taking hot bath at least 90 minutes before bedtime is your ticket to sound sleep. Just remember that the water temperature should be around 40-42 degrees Celsius, else you may not get better shuteye.

Biomedical engineers at University of Texas-Austin reached this conclusion after analyzing thousands of studies linking water-based passive body heating, or bathing and showering with warm/hot water, with improved sleep quality.

Turn down the temperature on the thermostat.

No devices in bed.

Keep the lights dim and the noises down.

Try relaxation and deep breathing.

Don’t be afraid to walk around.

Take a warm shower.

Don’t look at the clock.

Warning: This website and its contents  are only for educational and information purposes and not intended as a substitute for professional consultation with a qualified practitioner for any health issues.

1. Eat Only When You are Hungry: As in really hungry – that is to say when your previous meal has been completely digested. Some time we might think that we are hungry, however, it could only be that we are dehydrated. Be in tune with your body and re-discover how it feels to be really hungry.
2. Eat in a Calm and Comfortable Place: Sit down when you eat and eat with as little distraction as possible: no tv, no book, no phone, no laptop.
3. Eat The Right Quantity: We are all different, with different needs and different stomach size and metabolic speed. Listen to your body and eat only to a point when you feel satisfied.
4. Eat Warm Meals: Ideally freshly cooked but as long as you avoid anything coming out straight from the fridge you’ll preserve your digestive power (Agni). This allows your digestive enzymes to work efficiently.
5. Eat Quality Food: Make sure that your meal is juicy or a little oily as this will facilitate digestion and improve nutrient absorption. Avoid foods that are too dry.
6. Do Not Eat Incompatible Food Items Together: This might lead to an upset stomach. Few of the incompatible foods are fruits & milk, fish & milk, etc.
7. Be Present When You Eat: Use all your 5 senses. Take time to appreciate the smell of your meal, the look of your plate, the texture of your food, the different flavors, and the sounds that you make when you eat.
8. Don’t eat fast. Don’t just swallow your food, take your time to chew. Chewing is an essential step of digestion.
9. Eat at a regular time. Nature likes cycles and regularity so you should abide!

Medical Journal

The first thing that we normally do when we get into the shower is adjust the temperature. While most of us tend to enjoy a nice, hot shower, there are benefits to having a cold shower too. Let’s take a look at the  benefits  of both.

        Benefits Of Cold Showers

1. Enhances Immunity: Cold water may enhance your immunity by helping your body fight off infections.
2. Boosts the Metabolism: A cold shower helps stimulate and boost  body’s metabolism. 
3. Balances Your Blood Pressure: Concerned about your blood pressure? Jump into a nice cold shower. Cold water helps balance out and normalize blood pressure levels. 
4. Reduces Inflammation: Experiencing swelling? Take a cold shower, which acts very much like a bag of ice. This helps the body eliminate inflammation and swelling. 
5. Reduces Stress: Cold water can have a major impact on your autonomic nervous system. This will help reduce the stress that you feel. 
6. No More Insomnia: Having a difficult time getting to sleep? Jump into a cold shower. As this helps reduce stress, you will make it much easier for you to sleep at night. 
7. Mood booster: Feeling down? A cold water shower has been proven to be able to help promote a better mood while also improving motivation.  
8. Increases blood circulation: Want  to get your blood circulating fast ? Consider a cold shower. This will improve your heart health, enabling you to fight off high blood pressure and blocked arteries. 

           Benefits Of Hot Water 

1. Aids Weight Loss: Hot water boosts the body’s metabolism. As a result, this will help promote weight loss.
2. Unclogs Congestion: Got a cold? Take a steamy shower to help unclog congestion. Whether you are using steam or hot water, you can guarantee that it’ll help to unclog the congestion. 
3. Menstrual Cramps: Having a hot shower will help diminish the pain associated with menstrual cramps.  
4. Detox: Cold water is also beneficial. But hot water makes you sweat, removing nasty toxins. 
5. No Premature Aging: As the nasty toxins leave your body, this will help delay premature aging. 
6. Stops Acne and Pimples: As the hot water cleanses the body, it will also clean the skin and help prevent pimples and acne.  
7. Fights Migraines: Poor blood flow can cause headaches and migraines. So, try taking a hot shower to improve the body’s blood flow and also helps fight migraines. 
8. Removes Stiffness: If you have stiff muscles, neck, and shoulders, take a 10-minute hot shower to help loosen up your muscles. 

         Krista M

1. Berries
Berries provide “one-stop nutrition”  because they’re high in fiber, vitamin C and anti-inflammatory, antioxidant flavonoids.
2. Dark-green leafy vegetables
Our bones  need calcium and that’s something we can get from low-fat dairy and dark-green leafy vegetables.
3. Seafood
Fish such as salmon, cod, tuna and trout are a lean source of protein, which we need to maintain or regain muscle.
4. Nuts and seeds
All nuts are not created equal, but all are good for you, They have protein and fiber, and they can make you feel full.”
5. Cottage cheese
Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis.
6. Beans and legumes
Why super? Beans help reduce cholesterol, They’re loaded with fiber and protein and they’re low-calorie.
7. Water
Water — that’s not even a food! True, but you need to pay more attention to hydration .

Diet Boosters
Add a dash of one of these for a little more nutritional kick: Herbs and spices, Seaweed, Lemon or lime, B12, Calcium and vitamin D.

INT Source

The Spiritually inclined will understand:

The COVID has a vibration of 5.5 Hz and dies above 25.5 Hz. For humans with a higher vibration, infection is a minor irritant that is soon eliminated! The reasons for having low vibration could be: Fear, Phobia, Suspicion, Anxiety, Stress, Tension, Jealousy, Anger, Rage, Hate, Greed, Attachment or Pain *And so……we have to understand to vibrate higher, so that the lower frequency does not weaken our immune system.* The frequency of the earth today is 27.4Hz. but there are places that vibrate very low like: Hospitals, Assistance Centers, Jails,Underground etc. It is where the vibration drops to 20hz, or less. For humans with low vibration, the virus becomes dangerous. Pain 0.1 to 2hz. Fear 0.2 to 2.2hz. Irritation 0.9 to 6.8hz. Noise 0.6 to 2.2hz. Pride 0.8 hz. Superiority 1.9 hz. A higher vibration on the other hand is the outcome of the following behaviour :- Generosity 95hz Gratitude 150 hz Compassion 150 hz or more. The frequency of Love and compassion for all living beings is 150 Hz and more. Unconditional and universal love from 205hz  So…Come on … *Vibrate Higher!!!* What helps us vibrate high? Loving, Smiling, Blessing, Thanking, Playing, Painting, Singing, Dancing, Yoga, Tai Chi, Meditating,  Walking in the Sun, Exercising, Enjoying nature, etc. Foods that the Earth gives us: seeds-grains-cereals-legumes-fruits and vegetables- Drinking water: help us vibrate higher ….. !!! *The vibration of prayer alone goes from 120 to 350hz* So sing, laugh, love, meditate, play, give thanks and live! *Let’s vibrate high …!!!*_

Source:  *Power Vs Force*

1. “Feeling beautiful has nothing to do with what you look like.”  – Emma Stone
2. “Speak to your body in a loving way. It’s the only one you’ve got, it’s your home, and it deserves your respect.” —Iskra Lawrence
3. “The best gift you are ever going to give someone — the permission to feel safe in their own skin.”― Hannah Brenche
4. And I said to my body, softly, “I want to be your friend. It took a long breath and replied, “I’ve been waiting my whole life for this.” – Nayyirah Waheed
5. “You don’t need an excuse to feel good about yourself.” —Olakemi
6. “What makes you different or weird, that’s your strength.” —Meryl Streep
7. “You can be the most beautiful person in the world and everybody sees light and rainbows when they look at you, but if you yourself don’t know it, all of that doesn’t even matter.” –  C. Joy Bell
8. “You are allowed to be both a masterpiece and a work in progress, simultaneously.” – Sophia Bus
9. “I’m just getting older and better.”—Neal Schon
10. “We can’t hate ourselves into a version of ourselves we can love.” – Lori Deschene
11. “People often say that ‘beauty is in the eye of the beholder,’ and I say that the most liberating thing about beauty is realizing that you are the beholder.” – Salma
12. “You can’t eat beauty, it doesn’t sustain you. What is fundamentally beautiful is compassion, for yourself and those around you. That kind of beauty enflames the heart and enchants the soul.” –Lupita Nyong’o

Int. Pick

Healthy Body

Over time, we have caused tremendous harm to our immune system. Day in and day out, we have potentially risked our lives by being so casual with our health choices. But still, is it possible to leverage some of this burden and thus make our immune system stronger? What if we incorporate some healthy habits into our daily regime? What if we improvise on our diet? Take certain additional vitamins and mineral supplements perhaps? Make other lifestyle changes in the hope of achieving a near-perfect immune system? 

What exactly is the Immune System? 

The immune system in layman language can be considered as a protective cover of the human health system. We are surrounded by millions of pathogens (disease-causing germs) that have the ability to enter into the body and cause damage to it. Here comes the importance of the immune system, the body’s natural shield against these pathogens.  How can you boost your Immunity? 

The foremost protective measure can be to follow certain general good-health guidelines: 

1. Do not smoke. There can be no compromise on this issue.  Smoking, in more ways than one, can spell real trouble for your immune system.  
2. Eat a diet that is rich in fruits, vegetables, whole grains and low in saturated fat. These not only strengthen the immune system but also enhance the Immune System. 
3. Drink plenty of water. Water keeps the body hydrated, the ultimate prerequisite for a strong immune system. It helps to flush out all the toxins and ensures that the cells get the optimum levels of oxygen. Drinking a glass of lukewarm water mixed with honey and lemon on an empty stomach after getting up in the morning can prove to be one of the best health choices that you can make for your body.
4. Avoid alcohol or drink only in moderation. Excessive alcohol consumption causes dehydration and it can deprive your body of the valuable immunity-boosting nutrients.  
5. Get adequate sleep. One reason behind stressing on the need to get adequate sleep is because it’s so closely linked to the immune system. While you sleep, the body secretes certain hormones and substances which help better fight infections and diseases. 
6. Exercise Regularly. If you’re looking for a safe and smart way to boost your immunity, regular exercise is the answer to it.  Cardiovascular exercises such as walking or swimming, performed 30-45 minutes a day, can prove to be very beneficial. 
7. Include good hygiene habits in your daily routine, such as washing your hands properly, bathing and brushing your teeth daily, etc. can be useful as well. Good sanitary habits can be the most basic way to ward off infections at the germination stage.   

        Source: (Dr.N. Kamdin) 

Healthy Woman

Want to live longer? Meditation may be key. Researchers have found that meditation linked to lower rates of high blood pressure, diabetes, stroke, and coronary artery disease. 

The study, published the American Journal of Cardiology, shows that it may help with blood pressure, cholesterol level, quitting smoking, and overall cardiovascular health. 

“I believe in meditation, as it can give us a sense of calm, peace, and stress reduction, leading to improvement of our emotional well-being,” said study researcher Chayakrit Krittanawong from the Baylor College of Medicine in the US. 

The researchers found that people who meditated had lower rates of high cholesterol, high blood pressure, diabetes, stroke, and coronary artery disease, compared with those who did not meditate. 

The greatest difference was in coronary artery disease. Those who meditated were 51 per cent as likely as those who didn’t to have the disease. 

Practicing meditation has been linked to decreased stress, greater mindfulness, and improved psychological health. 

According to the researchers, It may even lead to long-term functional and anatomical changes in the brain. Meditation is also simple, cost-effective, and low-risk. 

( SO START MEDITATING  TODAY) 

(News) 

It looks like we have now another reason to follow plant-based diets as researchers have found that adopting a plant-based diet can help promote healthful ageing and mitigate the global burden of disease.  

The study published in the Journal of the American College of Nutrition found that while ageing increases the risk for noncommunicable chronic diseases, healthful diets can help. 

The study shows that plant-based diets can reduce the risk of diseases such as type 2 diabetes, cancer, and heart disease by almost 50 per cent and could cut cardiometabolic-related deaths in the US by half. 

The authors cite studies showing that plant-based diets rich in fruits, vegetables, grains, and legumes reduce the risk of developing metabolic syndrome and type 2 diabetes by about 50 per cent.

The findings also revealed that plant-based diets reduce the risk of coronary heart disease  by an estimated 40 per cent and the risk of cerebral vascular disease events by 29 per cent. The researchers found that adopting a plant-based diet may reduce the risk for cognitive diseases such as Alzheimer’s disease by almost 50 per cent. 

They also noted that plant-based diets have been tied to increased life expectancy and the improvements in health will reduce health care costs caused by chronic diseases. 

“Fortunately, simple diet changes can go a long way in helping populations lead longer, healthier lives,” the study authors wrote. 

News 

Healthy Skin

Your appearance can reveal a lot about the quality of your diet as well. If you find that your hair, skin, and nails became more brittle, dry, and pale, for example, you might be lacking such nutrients as iron, vitamin C, folate, or you might be chronically dehydrated. Your skin in particular may also start being more irritable, acne-prone, and red when your diet is off the mark.

A diet overwhelmed by sweet foods and carbs in general, and low in healthy fats, for example, can make your skin more acne-prone and irritated. So, consider dialing down the sweets and including more omega fats in your diet by eating more nuts, avocados, and fish if you observe these issues.

It is important to understand what happens in our body during a panic attack. When we encounter a threat, our nervous system springs into action – it releases high concentrations of adrenaline to help us stay alert. This causes the heart rate to quicken, which sends more blood to the muscles (this can sometimes cause shaking). Your breathing becomes fast and shallow, to prompt you to take in more and more oxygen. Your senses become sharper, and blood sugar spikes.

• Breathe in slowly through your nose for a count of four.
• Hold the air in your lungs for a count of four. 
• When you hold your breath, do not clamp down and create backpressure. Rather, maintain an expansive, open feeling even though you are not inhaling.
• Exhale slowly through your mouth for a count of four.
• Hold for a count of four.
• Repeat 3-5 times, visualizing each number as you count.

Researchers evaluated the coronary health of 760 women over a decade to figure out how what we eat affects our heart health
Plant-based diets have become all the rage . And your heart will thank you for cutting animal products from the menu.
A new study published in the Journal of the American College of Cardiology this week examined how our diets impact our coronary health. Researchers found that a byproduct produced by micro-organisms in people’s guts — a metabolite called trimethylamine N-oxide, or TMAO for short — increases their risk of heart attack and coronary heart disease. Eating animal products was shown to increase the concentrations of TMAO in people’s bodies.
To produce their findings, researchers examined 760 women who participated in the Nurse’s Health Study, a long-term research study that tracks the health outcomes of nearly 122,000 female registered nurses between the ages of 30 and 55. They were asked for information regarding their diet, smoking habits, physical activity and other demographic information.
Women who showcased the largest increases in TMAO levels had a 67% risk of contracting coronary heart disease. Overall, the researchers found that women who developed heart disease had higher concentrations of TMAO, a higher body-mass index, a family history of heart attack. Additionally, these women didn’t follow a diet that featured a higher intake of vegetables and lower consumption of animal products.
The study’s findings “suggest that gut-microbiomes may be new areas to explore in heart disease prevention,” said Lu Qi , director of the Tulane University Obesity Research Center and the study’s senior author.This diet will help reduce your risk of heart disease.

Source TD Am

It is of utmost importance  to have healthy bones so that the structure or frame of our body is maintained. A lot of times, due to the stress of our daily life, we tend to neglect the health of our bones. But remember that if we need to have a fit body, we will have to keep our skeletal system fit as well. Here are a few tips on how to keep our bones healthy:

1. Family history: Having knowledge of our family history is extremely important as there may be cases where we might suffer from a particular disease which is hereditary. If our family has a history of osteoporosis, there is a high chance of us suffering from it. 
2. Increase regular calcium and vitamin D  intake Calcium is extremely essential for  bone health. If we want our bones to be healthy and strong, we need to take regular calcium  in order to achieve that. But there is a catch to this. Although we might have food containing calcium every day or take calcium tablets, it won’t be helpful until we also get a supply of Vitamin D. Vitamin D helps the bones to absorb the calcium. ( take it on doctor’s advice)
3. Maintain a healthy bone density: To do this we need to eat food which will supply  vitamin K. Vitamin K boosts bone density by enabling the body to make proteins required for healthy bones. Vitamin K also helps the bones absorb calcium just like vitamin D although this function is not predominant.
4. Exercise: The secret to healthy bones is exercise. The more we exercise regularly, stronger our bones and muscles will be. Leading a sedentary lifestyle heightens the risk of suffering from osteoporosis. It can also mess with our bone density and weaken bones. Hence, exercise regularly.
5. Cut down on caffeine intake: Too much of caffeine can mess up the calcium absorbing power of bones. If  we  have more than two cups of coffee every day, our bones will, more likely, gradually become weak.

So, if you want to remain as fit as a fiddle, then try these tips out, and you will not complain.

In case you have a concern it is always  consult your physician or a qualified nutritionist.

(Source: INT)

Catholic Women Health

We all know that being overweight can cause serious health problems. Many of us don’t always have the time to exercise and that, in part, leads to the high obesity rates we see in the western world. At the moment, adult obesity rates in western countries has climbed to record levels, passing 25% of the population – that’s one in four people! 

According to the CDC, being overweight can lead to many potential health issues: 

• Coronary heart disease 
• Type 2 diabetes 
• Cancers (endometrial, breast, and colon) 
• Hypertension (high blood pressure) 
• Dyslipidemia (high cholesterol or high levels of triglycerides) 
• Stroke 
• Liver and gallbladder disease 
• Sleep apnea and breathing problems 
• Osteoarthritis (a breakdown of the cartilage and bone within a joint) 
• Gynecological problems (abnormal periods, infertility) 

What many people don’t know is that by making ten minor changes in your daily routine, you can start losing weight quickly. 

Like 

1. Don’t stress

Stress is the enemy of caloric-burn. A stressed body reduces the amount of calories it burns and changes the way it metabolizes food.  

2. Stay cool

Keeping the room temperature between 16–25 °c (62-77 °f) forces your body to burn calories in-order to warm up. If you drink cold water, you’ll burn 25% more calories than if you drink room-temperature water. 

3. Drop the mid-morning snack for a mid-afternoon one

Most nutritionists recommend splitting your meals into smaller ones throughout the day. The Journal of the American Diabetic Association reports that a recent study found that a mid-afternoon snack works better than a mid-morning snack when trying to lose weight. 

4. Use your non-dominant hand when you eat

By switching hands, you’re more likely to eat less – The reason is that much of our hunger and eating is based on habits. By breaking these habits we become more aware of what we’re doing, and reduce the automatic eating patterns we’ve developed. 

5. Sniff a banana or a green apple

Yup, don’t eat them, just sniff them! The smell of bananas and green apples suppress appetite just like how sizzling steak or fresh bread awakens it. Smelling food confuses the body into thinking it’s been eating. 

6. Do your exercise in the morning

A research found that women who exercise in the morning are less hungry and more physically active. You should also perform small workouts throughout the day (take the stairs, walk home, etc.) . 

7. Eat with men

Women tend to be more self-conscious around men, leading them to eat less by an average of 100 calories. 

8. “Low Fat” is a lie

The University of Cornell found that, on average, people will eat 50% more food if it’s labeled “low fat”.  When you see a product with “low fat” or “diet” written on it, eat it as if it’s full fat and you’ll start shedding away your weight. 

9. Get prunes in your diet

 Eating 5-6 prunes a day helps you lose about 4.4 lb (2 kg) in 12 weeks. This was found by the University of Liverpool, that the weight is lost thanks to “increased bowel activity”, but without any adverse effects.  

10. More proteins

Proteins take longer to break down compared to carbs and fat, forcing the body to increase its metabolism rate by 20%. The slow digestion also means you get full faster and stay full for longer periods of time. So add  plenty of protein, with a diet that doesn’t feel like a did. 

( INT Source)
 

Some people have inherited obesity genes which increases their risk of becoming fat. But, in a hope for such people, researchers have identified certain exercises that are effective in combating genetic effects that contribute to obesity.

Regular jogging was found to be the best type of exercise for managing obesity. Besides, mountain climbing, walking, power walking, certain types of dancing and yoga practices also reduce the Body Mass Index (BMI) in individuals predisposed to obesity.

Obesity is a challenging condition to control because it results from interactions between a person’s genetics and lifestyle. Doctors often recommend exercise, but it has not been clear which kinds are best for curbing weight gain in individuals whose genetics increase their risk of becoming obese.

The researchers looked specifically at five measures of obesity, including BMI, body fat percentage and waist-to-hip ratio. They also considered other measures of obesity that are closely linked to metabolic problems.The researchers said that when it comes to obesity, genetics are not destiny, and the effects can be lessened by several kinds of regular exercises.

The National Institute on Aging recommends older adults sleep seven to nine hours a night and that they follow these tips for their best rest.

• Adhere to a regular sleep schedule, turning in and getting up at roughly the same times each day.

• Avoid napping in the late afternoon or evening.

• Develop a bedtime routine to cue your brain to ready for sleep.

• Try not to watch television or to use your computer, cellphone or tablet in the bedroom.

• Keep your bedroom at a comfortable temperature, not too hot or cold.

• Exercise at regular times each day, and do so more than three hours before bedtime.

• Avoid eating large meals close to bedtime.

• Stay away from caffeine late in the day.

• Remember that alcohol won’t help you sleep.

( London News)

Next time when you eat an apple for extra fiber, flavonoids and flavor, just remember that you are also gulping down about 100 million bacteria, and whether these are good or bad microbes may depend on how the apples were grown.

Most microbes are inside the apple but the strains depend on which bits you eat, and whether you go organic, say researchers, adding that organically-grown apples harbor more diverse and balanced bacteria which make them healthier and tastier than conventional apples.

“The bacteria, fungi and viruses in our food transiently colonize our gut. Cooking kills most of these, so raw fruit and vegetable are particularly important sources of gut microbes,” said Professor Gabriele Berg from Graz University of Technology in Austria.

( London News)

Whether you are vegetarian or meat-eater, it is important to get enough nutrition to keep your body and mind in top form!

1. IODINE: Iodine is essential for metabolism and regular functioning of Thyroid gland. It is usually found in sea food, Vegetarian sources include cooking salt , table salt and enriched dairy products.

       2.OMEGA-3: DHA and EPA are 2 types of Omega-3 fatty acids.                They are important for development of  eyes and brain as well            as for  healthy heart. You can find Omega -3 in fatty fish, flax                seeds, walnuts, canola oil, flax oil, and soy products.

3. PROTEIN: Every cell in our body contains protein and we need it to fix cell damage, build tissues, grow hair, fingernails and bones. Protein is found in almost every food we eat and there is large variety of vegetarian sources including soy, beans, lentils, chickpeas ,seeds, almonds and eggs.

4. CALCIUM: Calcium helps build bones and teeth and even helps neurons transfer messages to muscles. Fish is an excellent source of calcium. Also dairy products, enriched soy products, nuts, legumes and green vegetables.

5. VITAMIN B-12: Vitamin B-12 helps produce red blood cells and DNA, and is required for neurological functioning of the body. It is naturally found in meat, soy milk and energy bars. eggs and various cheeses.

6. VITAMIN –D : Vitamin D helps body absorb calcium and is important for bone health, nervous system, muscles and immune system. The body makes Vit D when skin exposed to sun but we can also get it from milk, enriched soy milk, certain mushrooms, bananas and avocados.

Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. … Reduce screen time. … Watch out for food portions (quantity). … Eat 5 servings of fruits and veggies a day. … Don’t skip breakfast.

Regular medical check ups are useful, especially if there is a strong family history diseases like diabetes, hypertension and heart attacks

(I S)

1. A feeling of fullness like never before – Experiencing an irresistible craving for food? Salad is at your service. A bowl of salad will give you a feeling of fullness, keeping the hunger pangs and cravings at bay

2. Say no to dehydration – Most of the vegetables that go into your salad have high water content. Scorching summers or sweltering heat can leave a person dehydrated. Salads come as a great relief.

3. Lettuce to fight insomnia – If a good sleep is all that you desire, salad is what you need. ‘Lactucarium’, a substance found in lettuce, work miraculously (miracles) to treat insomnia

4. The goodness of vitamins and minerals are retained – A lot of important vitamins, minerals and some enzymes (mostly digestive, that gets denatured) are lost to cooking. Taking in raw vegetables ensure that important vitamins and minerals are not lost.

5. A salad rich in broccoli, avocados, bell peppers, berries – is a rich source of antioxidants. Such salads work wonders and are an excellent boost for the immune system.

6. Do not let wrinkles and saggy skin bother you- Some of the fruits and vegetables present in the salad help in collagen synthesis, thus giving your skin a natural glow.

7. Walnut oil, sunflower oil (organic), olive oil and pumpkin seed oil  -are rich in omega fatty acids. Using these oils in salad dressings can be extremely beneficial.

8. Some of the fibrous fruits and vegetables can effectively clean the intestine

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. Calm mind brings inner strength and self-confidence, so that’s very important for good health.

Health is of paramount importance, but many people do not make eating well and exercising a priority until their health deteriorates. You must live in a balanced state so that you can be at your optimal level in all aspects of your life. Below is a list of motivating health quotes to help you live a healthy balanced life:

“Treasure the love you receive above all. It will survive long after your good health has vanished. “

“Happiness is nothing more than good health and a bad memory.”

“A healthy outside starts from the inside.”

“Love yourself enough to live a healthy lifestyle.”

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”

“Take care of your body. It’s the only place you have to live.”

“Health is the greatest gift.”

“Health is the crown on the well person’s head that only the ill person can see.”

“It is health that is real wealth and not pieces of gold and silver.”

“Those who think they have no time for healthy eating will sooner or later have to find time for illness.”

Harm White bread does to your body:

1. It has nearly zero nutritional value.

2. It causes sugar crashes

3. It can induce type 2 diabetes

4. It is major contributor to weight gain

5. Carbohydrates add water weight.

6. It is quite addictive.

7. It increases the risk of heart complications.

8. It has no fiber.

9. It is lazy man’s food.

10. Finally however, you need to eat some whole grain which adds fiber to your food.

Detox Water……helps you maintain a flat belly. Combine 2 Cut  lemons, ½ cucumber and 10-12 mint leaves with 3-qts water , fuse it overnight , drink it first thing in the morning to flush impurities out of your system.

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Eat a mix of these Healthy foods every day

Sardines, tuna, salmon, green vegetables,

beans, walnut….for Brain
Banana, fish, eggs, meat ………..for muscles
Corn, eggs, carrots ………………for eyes
Tomatoes, potatoes, prune juice ……for heart
Broccoli, Brussels sprouts, Chinese cabbage……for lungs
Prunes, yogurt………………..for bowels
Blueberries, salmon, green tea…..for skin
Oranges, celery, milk…………….for bones.

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Relaxation Tips for Stress

Regular relaxation and stress management are important for physical and emotional health. This is because our  body’s stress response can get triggered often throughout the day and, if our  body doesn’t return to its regular state of relaxation afterward, we may find ourselves in a state of chronic stress.Learning relaxation techniques can help  restore our body to its natural state when we’re feeling stressed, and can potentially help  remain more resilient to stress that we face in the future – less reactive to the stressors that we face and can recover more quickly from it if we do react. Here are some of the best relaxation strategies we  can use to combat stress.

1. Breathing Exercises 2.  Meditation   3. Music  4.Exercise 5. Having fun  . Our health conscious catholic women who have mastered  these techniques of relaxation are requested to share their experience for the benefit our larger audience by filling up the format below , and we all remain thankful to you.

7 Silent Signs of Undiagnosed Allergy

1. A (Kind Of) Stuffy Nose and Sore Throat
2. Itchy, Irritated or Swollen Skin
3. Experiencing Headaches, Fatigue and Irritability
4. Persisting Rash or a Recurrent Flare Up
5. A Persisting Cold or Sinus Infection
6. Sensitive or Watery Eyes
7. Feeling Sick Only Outdoors or In a Specific Building

 The Bottom Line: If you experience a combination of the symptoms  outlined here for an extended period of time, try to look for patterns and understand what product, object or animal could be triggering these symptoms. We tried to provide you many pointers and your  body’s reactions. Consult your  physician or an allergologist who will be able to prescribe a suitable treatment.