Healthy Eating at Mall
Subway sandwich with lots of vegetables and low-fat dressing such as sweet onion
Idli or dosa with sambar
Pita bread with hummus
Shawarma or Frankie with grilled filling
Salad with low-fat dressing
Which foods should one completely avoid?
Fried or foods high in fat and sugar should be avoided. Some of these foods are:
Samosa, chaat and fatty gravies
Burgers with fried patty
Desserts such as muffins, brownies and ice-creams or donuts
Pizzas that are loaded with cheese
How can one customise their food order to make it healthier?
Start your meal at the food court with a side of salad.
Add extra toppings of vegetables to your pizza or sandwich.
Opt for steamed, roasted or grilled items instead of fried foods.
Add extra toppings of chicken or paneer to your food.
Which beverages can one opt for?
Avoid sugar-laden soft drinks and mocktails. Cold coffees and ice-teas are also loaded with sugar. Also avoid alcoholic beverages that are full of calories. Some of the best beverages to opt at a food court include:
Fresh fruit juices without any extra sugar
Coffee with less or no sugar
Any other tips to keep in mind when ordering in a food court?
Free or unlimited aerated beverages are often offered to entice you to purchase foods from a particular food outlet, so never fall for this trap.
What tastes extremely yummy is probably very high in fats and sugar, hence think twice before you order your food at the food court.
Most ice-cream and dessert counters are placed near the escalators to entice you into purchasing them before you leave the food court, avoid that temptation. more
Pls avoid these food
• Shell fishes, red meat, minced meat, meat extracts, organ meats, fishes (sardine, roe, makeral).
• Whole pulses (masur, rajmah, chana, chole etc.). Other dals are allowed.
• Vegetables and fruits - green peas, spinach, french beans, brinjal, cauliflower, mushroom, chickoo, custard apple.
Diet rules :-
• Use less salt while cooking. Avoid adding salt while cooking rice or in chapatti dough.
• Use adjuncts like tomato, vinegar, cocum, amchur, lime juice, curd, pepper powder to make the food cooked with less salt palatable.
• Remove the salt shaker from the table.
• Avoid salted nuts/biscuits, papads, pickles, chutneys.
• Avoid excess consumption of processed and preserved foods; eg. Bakery products.
• Caution - Do not overdo on salt substitutes as that might cause an electrolyte imbalance.
1. Fresh cherries, strawberries, blueberries and other red-blue berries.
5. Vegetables including cabbage and parsley.
6. Foods high in bromelain (pineapple).
7. Foods high in vitamin C (red cabbage, red bell peppers, tangerines, mandarins, oranges, potatoes)
8. Low-fat dairy products.
9. Complex carbohydrates (breads, cereals).
10. Chocolate, cocoa.
11. Coffee, tea.
Although Purines (organic compounds, which create uric acid breakdown in the body) are found in vegetable sources, they don't cause the same amount of uric acid buildup in the body that meat sources do. In fact, fresh fruits and vegetables reduce acid levels in the body and it is often advised to avoid red meats, organ meats and highly processed foods. Fresh fruits and vegetables are encouraged so the patient can increase alkalinity in the blood.
Therefore, rather than attempting to find foods that are free of purines and uric acid, it’s important to know how to increase the body’s alkalinity, which naturally reduces the body’s acidity. Fresh, non-processed foods, such as fruits and vegetables, are the way to go. more
1.Early to Bed/to Rise (10pm/5am).Remember/Thank HIM Twice.
2.Sit/Sip1-3 Glass Water(Copper Vessel),Empty stomach,w/t Brush
3.Mor/Eve Walk barefoot,Jog/Yog/Pranayam,Deep Breathe,Kapal- Bhati, Anulom-Vilom,Shav Aasan-Min.30 minutes at Roof/Garden
-STARE at RISING SUN(RED),get Energy/Better EYE VISION. HAVE
WINTER SUN,FREE VITAMIN D/CALCIUM ABSORPTION.
4.CLAP/LAUGH,AT SELF,MAKE OTHERS CLAP/LAUGH.(FREE/BEST
MEDICINES,REQUIRE NO- TIME/MONEY/DOCTOR)
5.CleanTeeth/Gums/Tongue/(so at night),Bathe,Splash Water Eyes
-DIABETICS EXCUSE Stachy/Sweet Fruit.Have Sour/Bitter/Citrus
7.RAW Green Veg Salad,Hour Before Lunch/Dinner. ONE CITRUS
FRUIT/AMLA/LEMON,Daily Must to Care Gums/Cold/Hair/Allergen
8.ENJOY Satvik,Nutritious Lunch,Well Chewed, Fixed Time,
9.Sit in VAJRA-AASAN/Lie Left Side Ten Minutes,After Every Meal.
10.Weekly Oil Massage Whole Body,Bathe with Lukewarm water.
11.Drink More/Pure Water 4 liters(Summer),2 liters(Winter),COCO
WATER/WHITE PETHA JUICE/VEG SOUP Daily,keep Acidity/High BP
Urinal Infections/Stones/Toxins away,NOT Hour Before/After Meals.
12.KITCHEN WEEKLY OFF-Raw Fruits/Veg/lemon-water,No Salt.
13.AVOID Oily/Spicy/Samosa/Burger/Pizza/Sweets/Maida Products.
14.AVOID Tea/Coffee/Cold Drinks/Market Juice/Cut Fruits/Salad
15.AVOID Deep Fried/Preserved/Processed/Flavored/Fast/Junk Food
16.AVOID Sugar/Ice-Creams/Milk/Sea Salts.USE SENDHA SALT.
ELECTRONIC DEVICES/GADGETS/MOBILE/COMPUTERS/LAP TOPS
18.AVOID White Eatables At Night-Curd,Rice,Milk,Ice-cream,Radish
19.AVOID Polish/Unhusked Dal Have Few-Moong/Moth/Arhar/Gram
USE Multi Grain Atta,Brown Rice,Gud,Desi Khand,Matka Water.
20.Have Dinner at Sun-Set/2 Hours before Sleep.Can Skip if U Plz.
Remember HIM/Meditate.Hv Sound Sleep Get Up Fresh,not Late
(PROMISE TO FOLLOW THESE 20,TO FEEL ENERGY OF 20)
IF YOU COULD CIRCULATE THIS HEALTH CHALISA AMONG
(HINDI VERSION SHALL FOLLOW SOON) more
H E A L T H C H A L I S A ( PART -II) (MENTAL/SPIRITUAL
1. ALWAYS BE CREATIVE,ACTIVE,POSITIVE,BLOSSOM N INSPIRE
2 SHARE JOYS/SORROWS WITH YOUR NEAR AND DEAR ONES.
Don't fall prey to the vicious cycle of competitions that creates
feelings of either the Jealousy or Envity,both being in negative
form,deplete our soul power,in addition to huge amount of
intolerable pressure they put on our delicate mind n the body.
3. MEET GOD EVERY SECOND AMONG ALL CREATURES ON GLOBE.
God made man the Crown of All Creation and sent him on the
planet as HIS Messenger in Physical Form,to take due care of the
Nature n all Creation on this earth.But man exploited both the
Nature n Creatures.That is why now he has been facing the
Repercussions.SO, LET'S GO BACK TO LAP OF MOTHER NATURE.
4.'HE' IS THERE TO TAKE OUR CARE ALWAYS,THEN WHY WORRY?
BUT WE SHOULD NOT TROUBLE 'HIM' OFTEN TO SOLVE OUR
5. SHED EGO AND GREED,TO SHED ALL STRESS AND MISERIES.
6. STRESS IS GOOD,AS LONG AS IT SOLVES OUR PROBLEMS.
7. FORGIVE SELF/OTHERS.MAINTAIN HARMONY WITHIN N
To serve others,let us first serve those who are,deprived,
destitutes, aged/ailing,dependent whether human beings,
birds/animals,instead of wasting heavy donations,offerings to
the Temples,Babas,Pandits,Babas,Guru Ghantal/Purohits,who are
already thriving with millions n trillions.
8.GOD/RELIGION ARE NOT IN TEMPLES/CHURCHES/MOSQUES.
BUT IN OUR HEART N MIND THRU THOUGHTS/WORDS/ACTIONS
9.NEGATIVE FEELINGS FOR OTHERS,WEAKEN OUR SOUL POWER,
SURE,FIRST AND MOST.
We must stop un-thoughtful and rampant use of chemicals,
fertilizers, insecticides,pesticides,inorganic substances,
metals,taste-enhancers, poisonous colors,artificial flavors,
deods,perfumes/cosmetics etc,that are spoiling our health to an
10 NO AILMENT HAS POWER ENOUGH,TO OVERPOWER US,EXCEPT
WHEN WE ACCEPT DEFEAT AND SURRENDER IN DESPAIR/FEAR.
Excess of everything is bad. We must make use of things/
facilities/electronic devices/ gadgets/scientific inventions such
that we use them not that they use us,Else we shall only have
to repent over our blunders.
11.DON'T WORRY ABOUT THINGS,YOU CAN DO NOTHING ABOUT.
DON'T WORRY ABOUT THINGS,YOU CAN DO SOMETHING ABOUT
JUST DO THAT.WORRY ABOUT YOUR BAD DEEDS OR ABOUT THE
UNDERPRIVILEGED , IF U HAVE TO.
12.GOOD THING ABOUT BAD THINGS IS,THEY COME TO AN END.
BAD THING ABOUT GOOD THINGS IS,THEY COME TO AN END.
13.DON'T WORRY ON SMALL THINGS,EVERY THING IS SMALL
BUT DON'T CONSIDER CLEANLINESS SMALL THING,IT'S NEXT
ONLY TO GODLINESS. PLANT N CARE TO GREEN N HOLD A
BROOM TO CLEAN THE ENVIRONMENT,SO ALSO YOUR MIND.
14.LOSE WEIGHT,NOT ANGER, IT'S JUST ONE LETTER SHORT OF
We must also CARE to avoid the radiations being emitted in
large volumes from the internet WW Webs/Satelites/Signal
Towers/Mobile Towers,that are one prime cause of tumors,
cancers,headaches,hangovers,infertility,lack of concentration/
appetite, big n small ailments.
15.OBSERVE SILENCE,NOT ONLY OF MOUTH, BUT ALSO OF MIND.
16.CRITIC IS OUR UNPAID EMPLOYEE,LISTEN TO HIM,IF NOT
17.APPRECIATIONS INSPIRE,BUT KEEP FLATTERERS AT BAY.
18.HAPPY IS NOT HE,WHO GETS HE WANTS,BUT HE,WHO
RETAINS HE HAS.
-Very often,we pet animals/birds in our houses and think that we
are serving a good cause.But it is not true.They are the creatures
happy to remain free in nature,but we cage them in our houses
Better,we free them,but still serve/help them, when needed.
19.ILLUMINATE TO DISPEL DARKNESS OF IGNORANCE AROUND.
WE ARE ALREADY 130 CRORE SO,DON'T MUCH POPULATE,
DEVELOP SKILL TO HAVE VALUE N WEIGHT.
20.DO ALL THE GOOD YOU CAN, BY ALL THE MEANS YOU CAN,
IN ALL THE WAYS YOU CAN, IN ALL THE PLACES YOU CAN,
AT ALL THE TIMES YOU CAN,TO ALL THE PEOPLE YOU CAN
AS LONG AS YOU CAN,SINCE YOU ARE FULFILLING 'HIS' PLAN.
( PROMISE TO ABIDE BY THESE 40 TO REMAIN ALWAYS 20
AND LEAD A CONTENTED,HAPPY,HEALTHY N PEACEFUL LIFE.)
IFYOU COULD CIRCULATE THIS HEALTH CHALISA AMONG
(HINDI VERSION FOLLOWS,SOON) more