Holistic Health Tips DAY 1 Well begun is half done. Eat a healthy, balanced diet.

Cut out all starchy foods like white bread, pasta, potatoes to reduce calorie intake. Look out for a tip on fruits tomorrow. DAY 2 Today is Day 2 of your program. Avoid fruits like bananas, chickoos, grapes & mangoes. Have the whole fruit instead of the juice. Tip on healthy snacking tomorrow. DAY 3 Snack on salad vegetables with dips, home-roasted kurmuras, bhel, non-buttered popcorn, dry fruits, sprouts. Get fit while you work. More tomorrow. DAY 4 Incorporate exercise within your work-schedule. Take the stairs instead of the elevator. Park your car a short distance from the office & walk. Moderate changes tomorrow. DAY 5 Don't revamp eating habits over-night. Begin to remedy excesses with moderate changes that can result in lifelong healthy eating habits. Look out for hot tips on cold beverages. DAY 6 Have beverages like soya milk, vegetables or fruit juices, natural water, aloe vera juice. Cut down on tea, coffee & aerated waters. Swim & stay trim. More tomorrow. DAY 7 Swimming is a complete work-out that burns calories without pounding your joints. Mickey Mehta can teach you to befriend water & swim in less than 24 hours. Vedic diets tomorrow. DAY 8 Have vedic diets which are completely vegetarian with lots of fruits and vegetable juices, sprouts and hot water with ginger and honey. Tomorrow learn about importance of colour in food. DAY 9 Red and orange foods stimulate the nervous system. Green foods balance the body's acid and alkaline levels. Purple foods are soothing. Holistic health in a nutshell tomorrow. DAY 10 Continue eating natural, fresh, unprocessed foods & abstain from alcohol & nicotine. Take a brisk walk daily for 30 minutes. You will feel lighter on your feet & brighter in your head.

DAY 11 Hope you are progressing well. Have a lot of fruits. They are free from colours, preservatives and emulsifiers. Avoid bananas, grapes, chickoos & mangoes. Befriend water tomorrow. DAY 12 Drink 2 litres of water daily. A glass of water can take the edge of hunger for 15-20 minutes. By drinking water instead of colas, coffee & shakes, you can dodge hundreds of calories.

DAY 13 Herbs like tulsi, wheat grass, aloe vera, ginseng bolster immunity and suppress infections. Garlic of a powerful natural antibiotic. Ginger has anti-infective abilities. DAY 14 Have a fist of nuts instead of high calorie snacks. Nuts are high in unsaturated fat which is beneficial for blood cholesterol. They have adequate amounts of proteins and minerals. DAY 15 Dinner should always be light and free of all carbohydrates. Finish dinner at least 3-4 hours before you sleep. Have soups and salads. The health benefits of vegan diets tomorrow. DAY 16 Vegan diets eliminate meat, dairy products and eggs. Substitute soya milk for cow's milk. Kicking meat helps cut the risk of cancer, obesity, diabetes and heart disease. DAY 17 Make very gradual changes in your diet. There are no 'superfoods' and don't expect to revamp your eating habits overnight. Begin to remedy excesses with moderate changes. DAY 18 Instead of eating 3 meals a day, have 4-5 small meals. Eat every 3-4 hours to regularize blood sugar levels. Never skip meals especially breakfast. Don't eat while watching TV. DAY 19 The glycemic index of foods influences blood sugar after a meal. Eat foods with low GI that is slow carbohydrates like wholemeal bread / pasta, boiled potatoes, unpolished rise. DAY 20 Cut down on hidden salts. Avoid sauces, ketch-up, chips, papads, pickles, canned & tinned foods as these contain a lot of salt. The health benefits of soya tomorrow. DAY 21 Soya contains phytoestrogens that help prevent breast and ovarian cancers. Soya milk is a

good substitute for other high-protein drinks. Have tofu instead of paneer. DAY 22 Bananas are good for hypertensives as they are high in potassium and low in sodium. They are rich in fibre and restore normal bowel movement. They provide instant energy. DAY 23 Cut down on alcohol and aerated waters as they provide only empty calories. A better choice would be vegetable juices, coconut water, herbal teas and unsweetened fruit juices. DAY 24 Physical activity helps to distress. People often over-eat to overcome feelings of boredom, depression, anxiety. Exercise releases endorphins or feel-good hormones. DAY 25 Curb the use of oil in cooking. Use no more than 1 tables-spoon oil in the entire day. Switch over rice-brand oil. Cook in non-stick woks Grill, saut & bake instead of deepfrying. DAY 26 Cut down on non-vegetarian foods. They cause obesity, heart disease & colon cancers. Avoid red meats & organ meats. Cut out all the visible fat from the meat. Have egg whites & fish. DAY 27 Small tips go a long way in reducing weight. Eat in small plates and eat slowly. Put your fork down after every bite. No second helpings. Stop eating before you are completely full. DAY 28 Use garlic as it has immune enhancing compounds that inactivate carcinogens in the liver. It lowers the risk of stomach and colon cancers. Use it in salads, sauces, marinades. DAY 29 Limit salt intake to less than 2,500 mg a day. Have rock salt instead of the regular salt. Throw the salt-shaker away to limit the salt intake. Use lime instead with your food. DAY 30 Hope you had a healthy month. These changes in diet and lifestyle have to be incorporated on a life-long basis to show results & to reap benefits. DAY 31 Fad diets come and go. Vedic 'satvic' diets are here to stay. Foods consumed in their unaltered state deliver energy to the body. Face the right direction & become thinner tomorrow.

DAY 32 Our bodies are influenced by the forces of the cosmos. To combat weight gain face East while exercising. This increases the metabolic rate. Rotate your neck and limbs clockwise. DAY 33 Get active and start moving. Jogging, walking, yoga, pilates & aerobics releases endorphins and helps relieve stress. Splash your way to fitness tomorrow. DAY 34 Aqua aerobics improves muscle tone. It is kind to the ligaments and facilitates strength to injured joints and muscles. Breathe well to improve mental health. DAY 35 To improve mental clarity breathe consciously. If you are confused, take a few deep breaths. When faced with anxiety breathe deeply and confidence will be regained. DAY 36 A well-balanced diet sufficient in calcium, proteins, vitamins and minerals mask signs of ageing. Consume fruits and vegetable juices. Benefits of vegan diets tomorrow. DAY 37 Vegan diets which eliminate meat, eggs and dairy products reduce the risk of illness. They cut the risk of obesity, diabetes and cancer. Replace cow's milk by soya milk. DAY 38 Choose foods that are alive like fresh fruits, veggies, sprouts, seeds, nuts, herbs and roots. These positively influence your body and mind, harnessing the thought processes. DAY 39 Get rid of body heat by having lots of cucumber juice with mint or coriander leaves. Avoid spices and drink lots of coconut water. Tips on soothing frayed nerves tomorrow. DAY 40 Eat plenty of fruits and vegetables to soothe frayed nerves. For effective temper control breathe consciously. When you are about to get angry, take a few deep breathes. DAY 41 Say 'no' to second helpings. Never take another helping of the same. Eat something else that is much healthier and lighter. The truth about fibre tomorrow. DAY 42 Avoid too much fibre as that can cause bloating and flatulence. Have lot of water along with a high fibre diet as it helps in forming a bulk. Increase fibre intake gradually. DAY 43 Stay away from any abuses to the body like smoking, drinking, drugs, non-vegetarian food

and dairy products. Your body stays healthy if kept unabused. Generate energy tomorrow. Day 44 Do generative things like working out, creating more cells, generating and liberating energy, aligning your chakras and your 3 selves - mind, body and soul. DAY 45 The benefits of vegetarianism helps at mental and spiritual levels. It helps strengthen the body, mind and spirit. Turn vegetarian today. Look out for tips on yoga tomorrow. DAY 46 Practice yoga regularly. It's a holistic practice that tones and invigorates the whole body. It helps create a balance of mind, body and spirit. Health benefits of soya tomorrow. DAY 47 Consume for soya which is a good high protein substitute to meat. It contains phytoestrogens that help to prevent breast and ovarian cancers. Go natural tomorrow. DAY 48 Eat foods that are simple, fresh and unprocessed. They are preservative free, free from mood-altering chemicals. This enhances mental, physical and spiritual health. DAY 49 Replace garnishes like cheese and cream with lemon juice. Lemon juice with warm water first thing in the morning is a healthy way to start the day. Tips on staying active tomorrow. DAY 50 Stay as active as possible. Incorporate as much physical activity as you possibly can. It helps beat stress, controls your appetite and keeps your weight in check. DAY 51 Avoid refined sugar. Sugar-rich diets cause sagging of skin as sugar damages collagen. Have citrus fruits rich in vitamin C, a collagen booster. It keeps the skin looking young. DAY 52 As a rule avoid foods that are white in colour. That includes sugar, rice, pasta, bread and maida. Switch to whole-wheat options like brown or red rice, whole-wheat pasta & bread. DAY 53 Never starve in order to lose weight. Starvation results in the body storing more fat. Instead eat healthy and in moderation. The truth about anti-oxidants tomorrow. DAY 54 Eat foods that are rich in anti-oxidants like spinach, tomatoes, papaya. They delay the signs of ageing and also protect your eyes. Some practical diet tips tomorrow.

DAY 55 Follow a few practical diet tips which go a long way in aiding weight loss. Put your fork down after every bite. Eat in small plates and do not eat in front of the television. DAY 56 Pilates is a challenging mind-body experience. It helps tone muscles, improve posture, provides flexibility and harmonises the mind and body. Practice pilates regularly. DAY 57 Drink 2-3 litres of clean and pure water which is enriched with natural minerals. This improves circulation and also purifies, cleanses and detoxifies the digestive system. DAY 58 Completely avoid aerated waters and colas from your diet. They have only empty calories and do not provide any nutrients to the body. They also deplete the bones of calcium. DAY 59 Start the day with suryanamaskar (sun salutation). 1 set of suryanamaskar provides a complete body stretch. If this set is done more than once it is a good cardio exercise. DAY 60 Practice meditation regularly. It helps relieve stress, rejuvenates you and helps improve your focus. It helps soothe frayed nerves and helps create harmony.