PRESENTATION ON

HEALTHY LIVING

By. S.C. Gulati

WHAT DO WE WANT

“?”

WE WANT

Long life – 120 years

No disease, sickness at all

Diabetes, high BP, joint pain, cancer etc – NOT at all

Lots of energy, stamina, joy, happiness

Enough money for needs

WHAT WE SEE

Average age 70-75

Fever, cold/cough, other sickness once a year - on average

By age 50 substantial numbers suffer diabetes, high BP, (or both), joint pains, stones, fibroids, chronic cold/cough, etc.

Small number suffer kidney, stomach, liver, eye, heart problems

Smaller number suffer cancers of various types

By age 60 the earning capacity is almost nil, & medical expenses keep mounting exponentially

WHAT IS THE WAY FORWARD

“?”

First of all get firm conviction that our health in life time is

totally in our hands.

&

We can extend our age well beyond 100 and also live pain free, joyful & meaningful lives.

WHAT WE NEED

Knowledge

Conviction

Will power

Action

The Surprise

There is flood of literature regarding health & healthy living all around us in books, magazines, newspapers & of course now a days on the internet & TV;

Juxtaposed with this is an ocean of ignorance in

the people we see around us.

It is Really Amazing None appears to be aware of such knowledge.

There are other more important issues to be catered to.

A few people we see in the parks going for morning walk or yoga etc.

The number is infinitesimally small proportion of people we are referring to.

The single most important responsibility of every individual on this earth is to keep self full of health & vibrant energy (Not

merely free from sickness).

IT IS MY RESPONSIBILITY

IMPORTANT IDEAS

Most people do not die.

They kill themselves by their wrong actions (mostly inadvertently) before living a full life span.

Much of the damage occurs due to ignorance of nature’s laws and

where in some cases part knowledge is available, there is

utter lack of will power.

The infinitely small percentage of people who have the necessary knowledge at least at the basic level, and they make effort to implement it, they live a very

satisfying life i.e. long, disease free & meaningful.

Infact such people are celebrities.

What is health? Traditionally health is defined as absence of

disease and this working definition is accepted by most

citizens and even doctors, whose task is to repair human biological

machine when it breaks down.

A actually there are grades of health:-

Cent percent fitness expected in high class athletes

Better health in well nourished people

Freedom from illness in average individual

Unrecognized illness & minor illness in malnourished people.

Life style diseases like diabetes, hypertension, joint pains etc.

Major illnesses like cancers, heart disease etc.

World Health Orgenisation (WHO) definition of health; “Health is a

state of complete physical, mental & social well being and not merely

an absence of disease or infirmity.”

This definition, however, considers health a state, while health is more a process of continuous adjustment to

the changing demands of living.

In this context health is defined as “a state of relative equilibrium of

body form & function, which results from its successful dynamic

adjustment to forces tending to disturb it.

Positive health implies, “the perfect functioning of the body or mind in a

given milieu.”

It is the ideal, the goal towards which people

should strive.

Health has always remained one of Health has always remained one of the most neglected aspects of life. the most neglected aspects of life.

On the individual level it is On the individual level it is subordinated to the other so called subordinated to the other so called more important needs like wealth, more important needs like wealth, power, prestige, knowledge etc.power, prestige, knowledge etc.

Health is often taken for granted and Health is often taken for granted and one becomes aware of its value only one becomes aware of its value only

when it is lost. when it is lost.

We find today the following categories of individuals:-

Those addicted to excessive drinking, smoking, totally sedentary, overeating wrong foods; such people generally live short life, say around 50 - 60 years. Highly addicted will not go beyond 50 years.

The most common variety which is the bulk of population eat rich diet, drink sometimes, don’t smoke, occasional exercise, high ego, overeat always, etc. Such people live long, generally up to 75 & beyond. However such people have the following signs.

By age 50 they suffer either diabetes, or high blood pressure or both.

By 60 or 65 they would have undergoes heart treatment & most likely would suffer joint pains.

Occasional fevers, flu, cold / cough etc., at least once in a year.

Lack of energy to work long hours or to exercise or play games.

Third category, of course minority, are healthy persons. They try to follow all the rules of eating, exercise, sleep etc. However they are limited by the lack of good knowledge in the subject and are unaware of it. They live 80 +.

Fourth category are exceptionally knowledgeable & disciplined. Such people live past 100 years.

Further Ideas

Do not carry grudges of the past, worry for the future. Live in the ‘PRESENT’ with full focus on ‘NOW’. Do your best.

A small part of what we eat goes to give us energy. The rest goes to increase doctor’s bill. The best option is to remain slightly hungry at all times.

Train yourself to master the taste instinct. It is nice to eat tasty food with good nutrition. The pity is large number of tasty foods lack nutrition or are actually harmful.

Remember the law of karma. The laws of nature are indestructible. It we do something, we can’t but escape facing the consequences of our action. Our Karmas will keep chasing us till we have borne the consequences.

The action taken in on & off spirit will not help. It has to be steady & regular. ‘fu;ferrk & fujUrjrk’ are essential.

Remember we are totally in command. Then why not live the life, which the creator has designed for us.

There are large number of small- small tips on day to day living, which one needs to make note & follow. The only thing to remember is that each is unique and though there are general guidelines for healthy living these need to be adapted to individual needs.

Emotions of BLAME and SELF-PITY are deadliest poisons. So guard against these with nectar of LOVE & HOPE.

Basic areas to be tackled

Diet & nutrition Oxygen, Air, Water Inner Cleansing (positivities and negativities) Yoga & Meditation Exercise, games Fun, laughter, joy Ownership for own health Love

TIPS ON

DAY-TO-DAY LIVING

Massage your body at least once a week.

Brush your body before bath thoroughly.

As for as possible use cold water for bath. In any case don’t use very warm water.

Expose your total body to sun rays for 10 -15 minutes early morning daily.

Bath should last at least 10 -15 minutes and take shower on head.

Join some laughter club & indulge in boisterous laughter for 10-15 minutes daily.

Maintain erect posture at all times.

Drink 1.25 liter water on arising (+ TTK) and total of 5.5 liter in 24 hours.

Drink water very – very slowly.

Take a large proportion of your food in raw form i.e., not cooked on fire.

The food should be always undercooked.

Maintain loving & harmonious relations with all people.

Avoid air pollution & noise pollution as far as you can.

Sleep in airy places. Keep the windows of the rooms open while sleeping.

Calm your mind through sleep ritual before going to sleep.

Reduce the consumption of white sugar, salt, maida, rice, oils, milk items.

Take plenty of fresh fruits of all types in the season.

Reduce the usage of preserved items & deep fried items.

Develop some good purpose & meaning in life.

Chew food at least 30 times each morsel.

Read a lot. Always keep looking for new ideas for implementation.

Omega three oils take regularly. These are good for the heart.

Eat always in peace & calm.

Don’t eat when you not hungry. Don’t forget to eat when you are hungry.

Prefer to live only on two meals a day. In between light portions of fruit snack can be taken.

Never, never, never, overeat.

Save your time from deadly poisons of television & telephone and invest it in yoga, meditation & pranayam.

Avoid sedentary life as far as possible.

Wash your eyes twenty times (with water in your mouth) daily.

Do either shirsharan or sarvangasan and if not then must do inclined plane for 15 minutes for blood flow to the brain.

Avoid smoking, drinking, and pan masala etc.

Limit your intake of tea / coffee to 2 or 3 cups a day. It is better if you give up totally. No tea/coffee after 1800 hours.

FOOD CHART

BE CRAZYBE CRAZY TAKE TAKE REGULARLYREGULARLY

TAKE TAKE SOMETIMESSOMETIMES

AVOIDAVOID BANBAN

Amla Amla Roti Roti Dosa Dosa Ice Cream Ice Cream Non-VegNon-Veg

Sprouts (variety)Sprouts (variety) VegetablesVegetables UtappamUtappam SweetsSweets Deep friedDeep fried

MausambiMausambi DalsDals Cool DrinkCool Drink LiquorLiquor

Guava, appleGuava, apple IdliIdli ChipsChips MaggiMaggi

Badam, Akhrot Badam, Akhrot Seasonal FruitsSeasonal Fruits PizzaPizza BiscuitsBiscuits Pan masalaPan masala

Kishmish, Munakka, Kishmish, Munakka, FigsFigs

BananaBanana LobiaLobia CakesCakes SmokingSmoking

WaterWater Sendha SaltSendha Salt KalachanaKalachana PastriesPastries

WGJ/BGJ/VCJWGJ/BGJ/VCJ Popcorn Popcorn Maida ItemsMaida Items KulchaKulcha

Coconut (small qty)Coconut (small qty) ISABGOLISABGOL Bhutta Bhutta Sugar & SaltSugar & Salt KardhiKardhi

GingerGinger DokhlaDokhla ChocolatesChocolates Fried riceFried rice

OnionOnion CurdCurd MilkMilk More OilMore Oil ChowmeineChowmeine

Muli(Morning)Muli(Morning) Cottage CheeseCottage Cheese RajmaRajma Preserved Preserved JuicesJuices

Beetroot(Morning)Beetroot(Morning) Gachak (Winter)Gachak (Winter) Kabuli ChaneKabuli Chane MedicinesMedicines

Turnip(Morning)Turnip(Morning) Groundnut(Winter)Groundnut(Winter) NamkinsNamkins

Drumsticks(+Leaves)Drumsticks(+Leaves) Black PepperBlack Pepper Tea & CoffeeTea & Coffee

Tender CoconutTender Coconut PappadPappad

Pista, Kaju Pista, Kaju SaladsSalads ChatsChats

Totakura, LettuceTotakura, Lettuce

K.Patta, NeemK.Patta, Neem SupplementsSupplements RiceRice

Pudina, DhaniaPudina, Dhania Green teaGreen tea BreadBread

Tomato, CabbageTomato, Cabbage CinnamonCinnamon PanPan

KarelaKarela Tomato SauceTomato Sauce

Oats, BarleyOats, Barley Butter, JamsButter, Jams

Olive OilOlive Oil ParathaParatha

HoneyHoney ManchurianManchurian

Fresh GrapesFresh Grapes

Cucumber Cucumber

OxygenOxygen

Butter MilkButter Milk

SoyabeanItem SoyabeanItem - Soya Milk - Soya Milk- Tofu- Tofu- Mix in Atta 1:10- Mix in Atta 1:10- Nutri nuggets- Nutri nuggets- Soya Sprouts- Soya Sprouts- Soya Oil- Soya Oil

Dates ( Winter)Dates ( Winter)

Bel ( Summer)Bel ( Summer)

Mango Panna (Summer)Mango Panna (Summer)

Cod Liver OilCod Liver Oil

Omega Three OilOmega Three Oil

Lemon(Home grown)Lemon(Home grown)

Tender Peas Tender Peas

Tender ChanaTender Chana

Brewers YeastBrewers Yeast

Methi, Palak Methi, Palak

Raw itemsRaw items

Baby corn (fresh)Baby corn (fresh)

Green chilli (from Green chilli (from plant), Tulsiplant), Tulsi

POSITIVITIES CHART

Forgiveness Forgiveness SinceritySincerity StraightforwardnessStraightforwardness

MercyMercy GenerosityGenerosity EnduranceEndurance

SerenitySerenity CharityCharity KnowledgeKnowledge

JoyJoy Love Love ImpartialityImpartiality

CourageCourage Optimism Optimism ContentmentContentment

BenevolenceBenevolence IntegrityIntegrity FortitudeFortitude

HopeHope HumilityHumility Self-ControlSelf-Control

CourtesyCourtesy CalmnessCalmness TrustworthyTrustworthy

ModestyModesty PraisePraise TruthfulnessTruthfulness

Toleration Toleration CompassionCompassion Yoga/MeditationYoga/Meditation

Honesty Honesty StoicismStoicism IntrospectionIntrospection

Tranquility Tranquility SmileSmile CheerfulnessCheerfulness

MagnanimityMagnanimity LaughterLaughter PatiencePatience

PraisePraise AppreciationAppreciation

NEGATIVITIES CHART

JealousyJealousy ProcrastinationProcrastination CupidityCupidity

AttachmentAttachment Intolerance Intolerance EgoismEgoism

HatredHatred PrejudicePrejudice IgnoranceIgnorance

SorrowSorrow MeannessMeanness WorryWorry

AversionAversion SelfishnessSelfishness DeceitfulnessDeceitfulness

Fault findingFault finding MaliceMalice ArroganceArrogance

VindictivenessVindictiveness SlanderSlander CrookednessCrookedness

EnmityEnmity GreedGreed IrritabilityIrritability

CovetousnessCovetousness BoastfulnessBoastfulness ImpatienceImpatience

EnvyEnvy AngerAnger HypocrisyHypocrisy

LazinessLaziness GluttonyGluttony Self-conceitSelf-conceit

PessimismPessimism PridePride bitternessbitterness

CriticismCriticism FearFear GrudgingGrudging

Self-PitySelf-Pity BlameBlame

LIST OF RECOMMENDED BOOKS

Fit for life – I – Harvey diamond

Fit for life – II – Harvey diamond

Healthy living – A.P. Dewan

Yoga self Taught – Andre V. Lysebeth

Food for Health – A.P. Dewan

Food for Health – H.K. Bakhru

D;k [kk;sa vkSaj D;ksa & MkWa] xk.ks’k ukjk;.k pkSgku

Hkkstu }kjk fpfdRlk & MkWa] jktho ‘kekZ

vkgkj fpfdRlk & Lokeh v{k; vkR;kuUn

Food for Health - Jenson Bernard

Nature cure at home - Dr. Rajeshari

Nature cure ,a way of life - Dr. S.R.Jindal

Reversing Aging - Dr. Bruce Goldberg

vkjksX; fuf/k I&II & vk’kk jke th‘kfDro/kZd Hkkstu & MkWa] xk.ks’k ukjk;.k pkSgku

LIST OF RECOMMENDED MAGAZINES

vkjksX; % vkjksX; efUnj] xksj[kiqj

Yoga & Total Health : Yoga Institute, Santa Cruz,

Bombay

Yoga + Joyful Living: Himalayan Institute, Hyderabad

End of Presentation