The document discusses several topics related to health and nutrition. It provides tips on maintaining a healthy lifestyle through diet, exercise, managing stress, and getting adequate sleep. Key points mentioned include controlling salt intake to reduce blood pressure, eating potassium-rich foods like fruits and fish, the many health benefits of quinoa, why we should eat on banana leaves, and how yoga and pranayama can help reduce stress. It also notes that both overeating and undereating can disrupt sleep by causing digestive issues.

1. Apples contain anti-oxidants that fight
stress
Chips to cherries

4. Though these foods give you Vitamin D, its
absorption is maximum only when fixed by sun-light .
Taking a morning walk atleast for 10 minutes to replenish
this vitamin helps a lot. Build up more calcium in your bones ,
pay less on your bone scans!

6. F- Fox-tail Millet

13. Do not try to lose weight in the following
ways you end up losing health and your
confidence:
1.Never crash diet
2.Going on only juices and soups dosen’t help, they deprive of some
basic nutrients.
3. Skipping or Skimping meals can actually increase your weight.
4.Diet pills and supplements can damage your body beyond repair.
5.A life-style along with some food changes is all what you want, all
other methods to lose weight are temporary.
Never lose confidence in your self, just work towards your goal!

15. In your battle against high blood
pressure, salt (sodium)is your
enemy. Controlling that enemy is
your primary weapon, but you also
have an ally that many people don’t
know about: eating more
potassium.The more potassium we
consume, the more sodium is
excreted through urine and out of
the body.
Potassium helps relax blood vessel
walls, which helps lower blood
pressure.
The point is to go on more water
and fruits,fish for Potassium.
Cut back bakery products,aerated
beverages,processed foods,
preserved veggies and fruits.

16. In his book Extra Virginity: The Sublime and Scandalous World of Olive Oil, author Tom
Mueller claims that much of the olive oil sold in the U.S. as "extra-virgin" is really
adulterated in some way and lacks the health and the taste benefits of real “extra-virgin”
olive oil.
There is nothing exotic about olive oil. It is a healthy oil indeed. But this too needs
moderation in usage.
True health benefit of Extra virgin oil depends on the quality of pressing.
Also, best nutritional quality comes only when cooked at low temperature. So use it only for
Sautéing and in salads.
All vegetable oils are susceptible to heat damage—much more so than the whole foods from
which they were pressed or extracted. But in the case of extra virgin olive oil, the
susceptibility is especially great .At high temperatures, the healthy phenols are killed in
them giving little nutrition.
MUFA content is more in Sesame oil and coconut oil compared to Olive oil.
So do we need this?

17. 1. The Food and Agricultural Organization of the United Nations (FAO) has officially
declared that the year 2013 be recognized as "The International Year of the Quinoa."
2. Perhaps the most striking health benefit provided by quinoa is its overall nutrient
richness.
3. Great on quality of protein.
4. About 28% of quinoa's fatty acids come in the form of oleic acid, a heart-healthy
monounsaturated fat, and about 5% come in the form of alpha-linolenic acid or ALA—
the omega-3 fatty acid most commonly found in plants and associated with decreased
risk of inflammation-related disease.
5. Quinoa is an equally impressive food in terms of its overall phytonutrients benefits.

19. Almonds Salad Berries
Water
Whole grains Walnuts
Milk

22. Why do we need to eat on banana leaves?
1.It is one of the most eco-friendly, disposable
form of serving food.
2.It is bio-degradable ,saves a lot of water and
hence reduces carbon foot print.
3.The antioxidants (polyphenols) in banana leaf
is reported to help fight cancer. Another research
says the leaf contains polyphenol oxidase
increases immunity.
4.When the food is served hot,the juices thus
exuded contain useful minerals and vitamins
which gets mixed with food.
5.It is hygienic. A simple sprinkling of water is
enough to clean a banana leaf.
6. It is a self-sustaining serving system,
something taken from nature and is given back
to it.

25. Yoga is a life changer for most people. It is a kind of
experience your body will be love to be in.
Pranayama is very helpful form of yoga, a complete stress-
buster, lesser formalities than regular Yoga.
Get some professional help on this ,squeeze into the routine
as soon as possible ,feel the difference.
Work towards positive health!

26. Sleep makes you feel better, but its
importance goes way beyond just
boosting your mood or banishing under-
eye circles. Adequate sleep is a key part of
a healthy lifestyle, and can benefit your
heart, weight, mind, and more.
"Sleep used to be kind of ignored, like
parking our car in a garage and picking it
up in the morning," says David Rapoport,
M.D., director of the NYU Sleep Disorders
Program.
Food is so related to sleep .Over-eating
and under-eating leads to problems in
digestive systems which includes Gastritis,
Ulceritis and Obesity of all!