Here are 8 healthy eating tips so you will feel light and stay fit all the time. Following are the essentials of a truly nutritious diet -

1. Avoid too much fat. Thankfully, there are more low-fat products in the market today such as milk, ice cream, and cheese.

2. Buy food products low in sodium. Check the nutritional information found at the back of the package or label for the sodium content of the snack food or produce. Nutritionists say that one should take no more than 1.000 milligrams of sodium a day.

3. Try to consume foods low in salt. Salt flavors food but too much may cause fluid retention in the body and increase blood pressure. Bear in mind that there are other seasoning options available. Why not try natural herbs to spice up the flavor of your food?

4. Stay away from additives. Try to choose meat, chicken, and fish that do not contain additives. There are organic food stores where such products are found.

5. Eat starch. Rice, potatoes, corn, grains and grain products have starch that, through digestion, is converted into sugar, which supplies energy to keep you up and about the whole day.

6. Consume a variety of food in moderate amounts. Take in different foods like meat, fruits, vegetables, breads, etc. in moderate amounts. Aside from being a healthy practice, this also gives you the opportunity to savor a variety of flavors!

7. To prevent weight gain, avoid sweetened soft drinks and fruit juices in favor of water or artificially sweetened drinks. Although many women swear by artificial sweeteners, scientists have long debated whether they actually help regulate body weight. Researchers conducted a study that suggests that people can lose or maintain weight simply by incorporating artificial sweeteners, such as aspartame (found in NutraSweet) and saccharin into their diet. Forty-one overweight people, mostly women, with similar eating and exercise habits were divided into two groups. They consumed comparable amounts of either sugar-sweetened or artificially sweetened foods, drinks, or supplements daily. After ten weeks, body weight increased in the sugar group (by 3.5 pounds) and decreased in the artificially-sweetener group (by 2.2 pounds). Also, blood pressure went up in the sugar group and went down in the sweetener group. The study found that the sugar group ate more calories and carbohydrates compared with the artificial sweetener group, but the groups’ intake of fat and protein did not substantially differ. Beverages were by far the largest source of sugar intake).

8. To help you stay healthy, stick to low-cholesterol and high-fiber dishes.

Jal Paan / Dugdh paan : It is a process of drinking water or milk through the nose . It is quite easy to practice . The water that is drunk is prepared in the same manner as was the case in jal neti . The container too is the same . The rest of the procedureis also the same ,i.e.the nozzle is inserted into one of the nostrils , tilting the head in a little backward position ;the vessel is raised and tilted carefully so as to regulate the flow of water to avoid coughing ; Draughts are let into the gellet as in normal drinking . Mouth is kept open so as to allow the breathing to take place smoothly . The only difference is that instead of allowing the water to fall out , it is drunk . Half of the water is taken through one nostril, the other half through the second nostril .

Jal neti is particularly useful to drain out the mucus and and other nasal secretions that sutra neti , when performed stimulates their discharge . It also washes off the dust particles that may get deposited in the nostrils from time to time . This process also alleviates the intensity of the Asthama attacks , if not completely wards them off . Since asthmatic attacks can be prevented by breathing warm humidified air , the lukewarm water when drunk through the nostrils helps in this angle as well . In other words , this neti reinforces the impact of other two neties described above .

Jal neti :As the term indicates , jal neti is a method of cleansing the nasal passages with the help of water .Topractice it ,take a small quantity of water, Say about 500m.litre .Put one half crushed cardamom pod in it and then heat this mixture . After it is fully boiled , allow it to cool down till it gets lukewarm . Add a little quantity of salt to it . Now the water is ready for use in this neti . Pour it into a metallic brass or copper vessel with a side nozzle , which can easily fit into the nostril . Place its nozzlein one of the nostrils and tilt the head to the opposite side . Raise the vessel and adjust its angle till the water starts running into the nostril and comes out through the other . Repeat this process in the other nostril . While this process goes on ,breathe through theso that the water does not get inhaled or sucked . Care also needs to be taken that the head is held in such a posture that the water does not enter into the ear . It is advisable to bend it forward and look towards the ground rather than upwards so that the water falls on the ground instead of on the body . This neti is a supplementary method to cleanse the nasal passages.

Sutra neti: Sutra neti is a type of a frictional massage of the mucous membrane of the nasal cavity. It is performed with the help of a specially designed string made of the cotton thread, generally 40 to 50 centimeters long. It is specially prepared by tying together 27-45-81. . . and so on of ordinary cotton threads. When dipped in cold water. the string becomes hard and easy to pass through the nostrils. While performing this neti, one should insert it in one of his nostrils and let it go down into the mouth that is to be kept wide open to facilitate the cord to come out. Once it is done, one should pull it backward and forward repeatedly like a saw for at least 5 to 10 times so that the entire nasal passage is massaged and cleansed. The same process is repeated through the other nostril.

Quite often the nasal passage get narrowed as a result of the nasal passages get narrowed as a result of the accumulation of the mucus that the nasal cavity secretes. Unless that obstruction is cleared, free flow of the air is blocked that in turn disturbs the smooth functioning of the whole of the respiratory system. This neti is the most effective method to clear the nasal passage of all its obstructions and thus facilitates the free flow of the air through them. one should perform this neti every day, preferably in the morning so that the bronchi and the lungs are effectively protected against the mal-effects of the dry and cold air. People who breathe through the mouth are more prone to cold and other chest disorders.

Sutra neti is also very helpful in curing the chronic sinusitis. For, sinuses are caused when nasal passages are blocked permanently and it is therefore all the more important to clear them in an effective menner and the mechanical way that this neti prescribes is the most appropriate way to do so.

It may be underlined that when this neti is performed with the help of the cotton string all parts of the body above the region of the neck come under the purview of this cleansing process, namely nose,eyes and ears. All of them are cleansed of the unwanted matter that accumulated in them. Not only do they get healthy but sinus cavities are also eliminated. The eyesight as well as the hearing power too improves. Above all, the mucus membranes of the nasal passage become tough and less sensitive, thereby helping it to withstand the ill effects of dust and other bacteria. Finally the use of Sutra neti greatly stimulates the blood circulation in the upper region that in turn helps remove the local toxins.

Note: At the initial stage a rubber catheter can be used in place of Sutra neti.

(a) Ghrita neti: This neti prescribes that one to two teaspoonful of warm fresh ghee (butter oil) preferably of the cow’s milk, properly processed with different herbs be put into each nostril. After that one should lie supine for about five minutes. The rationale of this kriya is that the oil that is thus injected into the nose forms a protective screen that keeps off all types of the external irritants and the bacteria. Besides, the airflow through the nasal cavity that is generally disturbed due to infection in the membrane and the sinus gets regulated. Secondly oil lubricates the dry membranes, thereby protecting the bronchi as well as lungs from the bad effects of the dry air. In this way we find that this process helps kill the virus that is responsible for the creation of the various types of nasal problems. In addition to these curative functions ghrit neti prepares the nasal mucous for the next kriya called Sutra neti. Without proper lubrication, the Sutra neti damage the mucous membrane. Fresh almond oil is also a good substitue for ghee.

Like any other science,  yoga too is means to an end. One of its great avowed objectives is to help the common men to secure riddance from various types of diseases that one is prone to suffer from. Maharishi patanjali who propounded this science had also dwelt at length on this aspect of yoga. He was of the view that the root cause of the various diseases that man suffers from is the undue accumulation of the unwanted matter in the body. There are a number of organs such as tongue(sputum), lungs(cough), intestinal tract, and the like that secrete some matter. Quite often they secrete much more than what the body can absorb, with the body can absorb, with the result that excessive matter gets accumulated in the body that turns in due course into poison, making man fall sick. Unless that poisonous matter is thrown out, one cannot regain the normal health. Working on that basic principle, Maharishi had developed a number of processes, called kriyas that help Sadhak (Yoga aspirant) to throw out that unwanted poisonous matter. What he has to do is that he should make these kriyas a part of his daily routine of life. these will help him get rid of the excessive sputum and the secretions of the bronchial tree, nasal passages, sinuses and gastro  intestinal tract.

People the world over have been practising these yogic exercises (also called shat-karmas) ever since their enunciation way back to the days of the Maharishi. They found them to be highly useful particularly for the treatment of asthma and other related disorders of the respiratory system, namely nasal congestion, nasal polyps, enlarged tonsils and deviated nasal septum etc. Apart from these diseases, people have also been harnessing them for the cleansing of such organs of gastric glands, intestines and the urinary tract including the bladder. Thus, these internal organs cleansing processes play a cardianal role in the maintenance of one sound physical health.

1. Yoga includes stretching your body to the extent that you will become much more flexible than before and have less chances of joint pain in later stages of your life.

2. Meditation is a great aspect of yoga, it helps you to relieve from mental stress,increases your concentration and helps you to achieve peace of mind and calmness.

3. Yoga provides many breathing exercises such as pranayam, anuloma, viloma which helps to improve overall functioning of body organs and blood circulation is also improved.

4. Performing yoga on regular basis helps in making your body to resist many ailments as it keeps the blood pressure in control and healing rate of an injury or a wound is also improved.

5. It helps to make our immune system strong helping our body to fight against many ailments such as headache, fatigue etc.

6. Yoga also enhances your body postures and improves your muscle tone providing relief you from back pains and other joint problems increasing your strength.

7. It also provides a natural glow on your skin making it look healthier.

8. Yoga is the best practice which will help you to increase your coordination, concentration and memory power if performed on regular basis.

9. One of the most important benefit of yoga is that it helps in preventing obesity.

10.Yoga is the best way to improve your body Posture, Eye-Hand Coordination, Balance, Steadiness, Immunity. The overall conclusion is that yoga is the best medicine for all kind of ailments and it is a great refresher of human mind, body and soul. It helps to make an individual physically and mentally active. So every one should start performing yoga regularly to stay fit and healthy for whole life .

Yoga, no doubt the best way to make your life healthy and calm, people who need to get rid of tensed life and their busy schedule, prefer to attend yoga and meditation classes.

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2) Eat healthy: Eat healthy food , if necessary consult a doctor and get a diet chart prepared for yourself, then follow the chart. This method helps in reducing diabetes.

3) Drink lot of water daily, keep on drinking water , best method is to drink water empty stomach in the morning, this will increase the urine production and the burned fat will flow out through urine.

4) Keep consulting your doctor regularly , which will help you to know your status of obesity.

5) Do not eat junk food, which includes fat. Specially burger , pizzas , or any other fried food is very harmful.

6) Only eat when you are hungry or when you really need to eat something, do not keep on humping here and there for food or do not keep on eating any thing for the whole day.

a) To clean the impurities from the body system, have a glass of bitter gourd juice and a glass of lukewarm water with a a fresh lime in the morning.

b) Always have a light breakfast in the moring , trying having more fruits but say “NO” to bananas,you can also have a small quantity of whole meal bread with butter and fresh milk.

c) prefer boiled vegetables during the lunch, one or two whole-wheat bread with butter and a glass of milk.

d) Have a juice of fresh fruits or vegetables during the mid-afternoon time.

e) Now at night during dinner time, prefer raw vegetable salad, with limejuice, sprouted beans and cottage cheese.

Things to avoid :

Avoid spices, condiments, pickles, alcoholic beverages, tobacco, tea and coffee, meat, over boiled milk, as well as white flour and products made from them, refined, processed, stale and tinned foods.

Always Remember that the fruits you eat contain sugar fructose, which does not need insulin for its metabolism and is well tolerated by diabetics. Raw foods should be taken liberally as they stimulate and increase insulin production. Fats and oils should be taken sparingly.

Good foods for diabetics include: cucumbers, string beans, onion and garlic.

Preventive Measures for Diabetes: Brisk walks. Back lifting exercise. Yogic asanas. Body massage once a week. Hot fomentation to lower back.