Health Tips

Its been a long time since I updated my blog but I have been busy moving offices. While moving, schedules tend to get thrown off especially meals. A couple of weeks ago, I attended a cooking demo organized by SAPNA (South Asian Professional Network for Awareness), and along with rustling up some healthy yet delicious Thai dishes, nutritionist Sunita Menon compiled some basic health tips that are easy to follow. Just thought I would share them with you.

First thing in the morning:
•start off the morning with a tonic (one cup
hot water, one tsp. raw honey and half lemon or lime) to get your digestive enzymes going.
•eat breakfast after a bowel movement.

Snacking:
•snack on 5-10 fruit and veggie servings throughout the day
•pack fruit and vegetables with you to snack on at your desk and on your commute to
and from work.
•nuts and seeds - two tbsps or 1/4 cup (in moderation)
•yogurt - one cup
•dried fruit i.e. prunes, dates, figs, apricots etc (limited quantities - while being
nutritional, they are high in sugar).

Digestive Aids:
•lime or lemon - half
•papaya - 1 cup
•cardamom - 3-4
•cummin seeds - 1 tsp.
•turmeric - 1/2 tsp.
•black whole pepper - 1/4 tsp.
•fresh cilantro - 1/4 cup
•fresh basil - 2 tbsp.
•ginger - 1" piece

Signs and Symptoms of Imbalance:
•bloating/burping
•flatulence/constipation/diarrhea
•eczema
•headache/joint pain
•fatigue/aches and pain
•losing/thinning hair
•weak/brittle nails

Some Illnesses due to poor diet:
•diabetes
•hypertension
•thyroid imbalance
•arthritis
•irritable bowel syndrome

In conclusion, here are the Top 10 Health Tips:
1. Drink plenty of water - 6-8 glasses a day
2. Exercise - at least 20 minutes a day
3. Eat six small meals a day
4. Fruit & veggies - 5-10 servings per day
5. Reduce red meat intake- incorporate more fish and poultry into diet
6. Eat more fibre - whole grains, unpolished rice, quinoa etc.
7. Ensure regular bowel movement daily
8. Sleep - six to seven hours/night
9. Laughter - practice laughter yoga
10. No stress - try to meditate 10 minutes every day