Eat less and eat healthy. Diet is way more important than exercise.
Eat food primarily to stay alive and not for indulgence. It is the wrongful indulgence that brings misery in the form of health issues, weight gain and even robs mental alertness.
Vitamin B sources : Milk products; Vegetarians need it. Also consume Spinach in intervals.
Consume healthy fats only.
Have minimum consumption of refined vegetable oil; Peanut oil is the best for cooking amongst refined oils. Can have some quantity of good quality cold pressed extra virgin olive oil.
Use Ghee for cooking; Ghee (clarified butter).
Ghee > Butter; Ghee has milk solids layer removed, which makes it healthy fat when consumed in limited quantity. It is also taste better, brings out the aroma of spices, can be heated at high flame, does not require salt for taste like butter does, & is medicinal food.
Have some Almonds + Walnuts daily; improves Heart health.
Milk –
Milk Fat, Cream, Butter and Ghee is rich in Vitamin D; Vegetarians need it, so they need to consume it or simply have milk.
Milk solids is rich in Vitamin B, so they need to consume it or simply have milk.
In addition to insulin spike, they affect the spiritual state of mind destroying better consciousness.
Root veggies are full of starchy carbohydrates which converts into bad fats, during the digestion process. It is high glycemic, which means it raises blood sugar quickly and then later makes it fall fast, resulting in uneven energy, just like sugar high
Have more of vegetables especially green ones. Spinach, Celery, Kale, Cauliflower, Brocolli, Cabbage, Cucumber and such.
Brinjal/Eggplant is not a useful vegetable; to a lesser extent even tomato and bell peppers.
Limit Green peas, Sweet corn, Pumkin and Sweet potato.
Make use of Lemon daily.
Have fruits sparsely as they are carb rich due to natural sugar. Cherry, Gooseberry, Apple, Grapefruit are best and the rest in limited quantity.
Don’t drink Fruit Juice; not even natural and fresh as it is devoid of fiber. Exception can be made for limited quantity of Orange and Grapefruit juice.
Jaggery powder > Brown Sugar > White Sugar
Reduce Carbohydrates.
Almonds + Walnuts in partial sense, are a good protein substitute for Wheat+ Rice, as it contains similair protein profile, has lower GI index and contains healhy fats.
Wheat is a must but rice can be avoided.
Careful selection of vegetables and fruits.
Breakfast – Flattened rice, Oatmeal and Quinoa in limited quantity are good options.
Prefer low GI Index foods. See below charts.
Reduce Sugar and Salt consumption.
Don’t have peanuts as they are not healthy.
Eliminate consumption of packaged food or reduce it to near zero levels.
Cut down caffeine consumption to near zero levels. Caffeine – Tea, Coffee and Chocolate. Tea is better than Coffee and as spices can be added for flavour. Better to have only in morning.
Eat Dinner by Sunset ie. around 7 P.M for most. Also, three hours before bedtime is required for healthy digestion.
Hydrate yourself enough after waking up in morning.
Fast regularly. Your digestive system needs break in between. Also, burns out the bad fats accumulated.
Soak in the sunlight as the body needs Vitamin D.
High heat cooking destroys nutrients in food.
Lift + Jog. Can add Yoga.
Avoid letting go off the routine workout/exercise and following proper diet. It takes lots of motivation and rebuilding of discipline, to get back to a fitter state.
A good sleep is essential for proper rejuvenation. The duration and the quality of sleep, does matter. In 20s and 30s, 7.5 hrs is perfect.
Herbs for mental health and good sleep :
Ashwagandha – morning
Brahmi – night
Keep good Mental health otherwise it acts as a silent killer. Kill anxiety, stress, depression and loneliness before it kills you.
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