Holistic Health Guidelines
These guidelines are based on actual results experienced by the people I've been privileged to work with over the last many years. Please do note I highly recommend you speak with your doctor and other healthcare professionals before adopting these guidelines and making changes to your existing routine. Each person is different and some tweaking or modifications of these guidelines may be necessary in order for them to be beneficial to you.
Most people require 7-8 hours of sleep each night, although there are many who are good with only 6 hours and others who require up to 10 hours.
The best time to sleep is between 10 pm and 6 am. It is advisable to maximize your sleep within this period consistently.
A good mix of the following foods is advisable:
Vegetables: Raw and cooked in unlimited quantities. Avoid canned vegetables completely and frozen vegetables too if possible. Always eat vegetables that are in season.
Fruits: 2 servings daily is recommended. But the amount you should consume also depends upon individual needs and health conditions. Avoid canned fruits completely. Always eat fruits that are in season.
Nuts and seeds: A handful of a variety of nuts, plus 1-2 teaspoons of seeds and 2-3 Brazil nuts is recommended. Be careful to avoid bleached, fried and processed nuts. Flax and chia seeds and walnuts are rich in Omega-3 fatty acids and highly recommended.
Plant-based protein: Much easier to digest as compared to animal sourced proteins, and for assimilation of nutrients. Recommended as a part of each meal. Quantities vary according to health conditions.
Animal sourced protein: Optional. Heavy meats should be restricted to two meals per week, preferably at lunch time.
Healthy fats: Avocado, olive, and sesame oils, plus nut butters are recommended. Peanut, coconut, and MCT oils, and ghee are best consumed in moderation. Avoid vegetable, canola, corn, safflower oils, all partially hydrogenated and trans-fats.
Healthy grains: In moderate-low quantities depending upon individual needs and health conditions.
Spices and herbs: An absolute must for all the micronutrients they provide. Doesn't hurt with taste either!
Salt: Himalayan pink salt, kosher salt, sea salt are all recommended. Refined salt (supermarket or table salt) is best avoided, but doing so will reduce the amount of Iodine intake we require, which will have to absorbed through other foods like eggs, dairy, seafood, seaweed. Sea salt contains increasing amounts of pollutants.
Dairy: Fermented dairy products such as yogurt and kefir are recommended for their probiotics. Other dairy products are not recommended on a regular basis.
Beverages: Avoid all carbonated and energy drinks.
Food timings are very important:
Breakfast: 7 – 8 am
Lunch: 12 noon – 1 pm
Dinner: 6 – 7 pm. Finish dinner at least 3 hours before going to bed.
It is advisable to make lunch the heaviest meal of the day. This totally makes sense considering the fact that our metabolism is highest during the day. Breakfast and dinner are best kept light.
Eat the richest foods, including all animal foods, at lunch.
Please follow a good detox program every six months.
Everyone needs stress management, no exceptions. Well, perhaps everyone except sages and fools! (Stealing this from Sri Krishna. Yes, even He mentions stress.)
Practice Deep Breathing, aka Abdominal or Belly Breathing for 10 breaths hourly.
Other stress management routines and techniques are highly recommended too.
Exercise, Physical Activity
Walk daily, for at least half an hour outside, enjoying fresh air and appreciating your surroundings.
Practice Asanas (yoga), Tai Chi, or Chi Gong: Try to practice any one of these daily if possible.
Strength training is recommended twice a week.
Heart healthy exercise is recommended daily.
Exercise for a couple of minutes just prior to eating to increase your metabolism. Walking or some other form of exercise is beneficial after a meal.
Do not exercise too late in the evening. Doing so may impact your quality and quantity of sleep.
Enjoy yourself! Do fun activities, even be silly. We are here to enjoy this Universe too!
Make sure to set aside at least one day a week for simple worthwhile fun. No working, emails, etc. on that day.
Enjoy time with your family and friends.
Cultivate hobbies, and indulge your healthy passions.
Intimacy and sex in a healthy way is highly recommended.
Breath connects our life force to our physical body, thoughts and emotions.
Breathe from your abdomen. Chest breathing should activate only during exercising and stressful situations. Consistent chest breathing is a sign of being under stress and is detrimental.
Always breathe through your nose, never through your mouth (only exceptions are with very few breathing and Pranayama routines).
Breath should be slow and gentle. There should be no shallow breathing, no jerks, and you should not be able to hear yourself breathe.
Practice Deep Breathing hourly.
Begin the day with a tall glass of moderately warm water mixed with a tablespoon of lime or lemon juice.
Drink approximately 3 liters of water each day.
Sip water, never gulp.
Water should be at room temperature for maximum absorption and benefit. Avoid ice in water.
Please check with your healthcare provider before adding to or modifying your daily regimen.
The following are highly recommended daily:
Multivitamins and minerals
There are many other elements that can be incorporated into this basic outline. Some examples would be jal neti (nasal cleansing), Earthing or Grounding, and Oil-pulling to name a few.
SOME NECESSARY LEGAL STUFF
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