This document summarizes a presentation on healthy living. It discusses how most people want to live long, disease-free lives with energy but typically do not achieve this. It notes that the average lifespan is 70-75 years and many suffer from diseases by middle age. However, it argues that our health is within our control and we can live over 100 years if we have the right knowledge, conviction, and take action regarding diet, exercise, lifestyle habits. It provides extensive tips and charts on healthy foods, supplements, and daily habits to promote longevity and well-being.

1. PRESENTATION
ON
HEALTHY LIVING
By: Vasant Oak

2. WHAT DO WE WANT
“?”

3. 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

4. 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.

5. WHAT WE SEE
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

6. WHAT IS THE WAY
FORWARD
“?”

7. 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.

8. WHAT WE NEED
Knowledge
Conviction
Will power
Action

9. 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.

10. 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.

11. 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

12. IMPORTANT IDEAS

13. Most people do not die.
They kill themselves by their wrong
actions (mostly inadvertently)
before living a full life span.

14. 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.

15. 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.

16. 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.

17. 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.

18. 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.”

19. This definition, however, considers
health a state, while health is more a
process of continuous adjustment to
the changing demands of living.

20. 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.”

21. It is the ideal, the goal
towards which people
should strive.

22. Health has always remained one of
the most neglected aspects of life.
On the individual level it is
subordinated to the other so called
more important needs like wealth,
power, prestige, knowledge etc.
Health is often taken for granted and
one becomes aware of its value only
when it is lost.

23. 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.

24.  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.

25.  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.

26.  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.

27. Further Ideas

28.  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.

29.  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.

30.  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.

31.  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.

32. 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

33. TIPS
ON
DAY-TO-DAY
LIVING

34. 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.

35. 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.

36. 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.

37. 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.

38. 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.

39. 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.

40. 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.

41. FOOD CHART
BE CRAZY TAKE
REGULARLY
TAKE
SOMETIMES
AVOID BAN
Amla Roti Dosa Ice Cream Non-Veg
Sprouts (variety) Vegetables Utappam Sweets Deep fried
Mausambi Dals Cool Drink Liquor
Guava, apple Idli Chips Maggi
Badam, Akhrot Seasonal Fruits Pizza Biscuits Pan masala
Kishmish, Munakka,
Figs
Banana Lobia Cakes Smoking
Water Sendha Salt Kalachana Pastries
WGJ/BGJ/VCJ Popcorn Maida Items Kulcha
Coconut (small qty) ISABGOL Bhutta Sugar & Salt Kardhi
Ginger Dokhla Chocolates Fried rice
Onion Curd Milk More Oil Chowmeine
Muli(Morning) Cottage Cheese Rajma Preserved
Juices
Beetroot(Morning) Gachak (Winter) Kabuli Chane Medicines

42. Turnip(Morning) Groundnut(Winter) Namkins
Drumsticks(+Leaves) Black Pepper Tea & Coffee
Tender Coconut Pappad
Pista, Kaju Salads Chats
Totakura, Lettuce
K.Patta, Neem Supplements Rice
Pudina, Dhania Green tea Bread
Tomato, Cabbage Cinnamon Pan
Karela Tomato Sauce
Oats, Barley Butter, Jams
Olive Oil Paratha
Honey Manchurian

43. Fresh Grapes
Cucumber
Oxygen
Butter Milk
SoyabeanItem
- Soya Milk
- Tofu
- Mix in Atta 1:10
- Nutri nuggets
- Soya Sprouts
- Soya Oil
Dates ( Winter)
Bel ( Summer)
Mango Panna (Summer)

44. Cod Liver Oil
Omega Three Oil
Lemon(Home grown)
Tender Peas
Tender Chana
Brewers Yeast
Methi, Palak
Raw items
Baby corn (fresh)
Green chilli (from
plant), Tulsi

45. POSITIVITIES CHART
Forgiveness Sincerity Straightforwardness
Mercy Generosity Endurance
Serenity Charity Knowledge
Joy Love Impartiality
Courage Optimism Contentment
Benevolence Integrity Fortitude
Hope Humility Self-Control
Courtesy Calmness Trustworthy
Modesty Praise Truthfulness
Toleration Compassion Yoga/Meditation
Honesty Stoicism Introspection
Tranquility Smile Cheerfulness
Magnanimity Laughter Patience
Praise Appreciation

46. NEGATIVITIES CHART
Jealousy Procrastination Cupidity
Attachment Intolerance Egoism
Hatred Prejudice Ignorance
Sorrow Meanness Worry
Aversion Selfishness Deceitfulness
Fault finding Malice Arrogance
Vindictiveness Slander Crookedness
Enmity Greed Irritability
Covetousness Boastfulness Impatience
Envy Anger Hypocrisy
Laziness Gluttony Self-conceit
Pessimism Pride bitterness
Criticism Fear Grudging
Self-Pity Blame

47. 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

48. LIST OF RECOMMENDED
MAGAZINES
 Yoga & Total Health : Yoga Institute,
Santa Cruz,
Bombay
 Yoga + Joyful Living : Himalayan Institute,
Hyderabad

49. End of Presentation
Thanks….