There are five pillars of health:
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1. Low-Fat Plant-Based Meals & Intermittent Fasting
2. Intake of Leafy Greens, Fruits & Veggies
3. Consuming Fiber through Whole Foods-
such as Grains, Legumes, Starchy Veggies
4. Walking, Low Stress & Adequate Sleep
5. Yoga, Healing Breath-Work & Meditation
Plant-Based Low-Fat Meals
The number one cause of death in the United States is the Standard American Diet. The Standard American Diet or SAD diet consists of dairy, dairy products, meat, eggs, sugar, fats, & refined foods. Whole Foods Plant Based Low fat or WFPBLF diet has the most nutrient-dense foods. It includes whole grains, legumes, beans or lentils, fruits, vegetables, nuts & seeds & without seed oils.
Our genes are responsible for only 10-20 percent of risk for chronic diseases & even cancer. We can lower our risk for diseases by switching from eating the Standard American Diet to Whole Plant Foods. SAD diet and added oils/saturated fats are the main causes of hypertension, heart disease, pre-diabetes & diabetes.
You can transform your life by making some changes to your lifestyle. Holistic Healing with Heera is here to help you make those crucial changes.
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Intake of Leafy Greens, Fruits & Veggies
Eating your green leafy vegetables reduces the risk of premature death by 20 to 25%. According to Dr. Michael Greger one of the most powerful things we can do to live longer is to eat green leafy vegetables on a daily basis. All green leafy vegetables have nitrates in them which are vasodilators meaning they work on dilating your blood vessels. Nitrate is a nitrogen-containing compound that is mainly found naturally in green leafy vegetables, beets & cruciferous vegetables. When we eat these the Nitrate is then converted to nitrite by bacteria in our mouth and stomach. It is then converted to nitric oxide, once inside our tissues and blood. This compound helps to keep our blood vessels healthy and promotes heart health. Nitrates keep blood pressure within normal limits.
Consuming Fiber Through Whole Foods
Most adults get only half the recommended amount of fiber. An average American eats only 10 gms of fiber per day. Fiber is an effective remedy to fight inflammation. Only plant foods have fiber - fruits, vegetables, legumes & grains. None of the animal products have any trace of fiber. Daily intake of fiber cuts down your risk of heart disease, hypertension, controls blood sugars in diabetes, helps lower cholesterol, & relieves constipation.
Did you know that fiber also controls your weight? People following the McDougall diet eat between 40 to 60 grams of fiber per day. Fibrous foods have zero cholesterol. According to Dr. McDougall there is 0.5% to 2% reduction in blood cholesterol for every gram of fiber consumed.
Walking, Low Stress & Adequate Sleep
Besides eating a nutritious whole plant diet it is also important to have some daily activity such as walking, or easy cardio exercise. If you have been inactive lately, you can start out slow & build your capacity gradually. Let's talk about the holistic health. It comprises of diet & hydration, adequate sleep, simple exercise such as walking, Yoga & meditation for managing stress, and aligning the circadian rhythm.
Our body's internal clock carries out the essential functions & the circadian rhythm is part of a 24-hour cycle. We can maintain optimum health by paying attention to the body's clock for the best time for meals & sleep. One of the ways we align our circadian rhythm is by having meals at appropriate times, e.g. having dinner before sunset. This enables us to have a 3-4 hours gap between dinner & bedtime.
Yoga, Healing Breath-Work & Meditation
Yogini Heera invites you to discover your true potential and learn techniques of self-healing & being more mindful through rejuvenating breath-work, gentle yoga postures, short guided meditation & relaxation. The class will be taught by Heera Kulkarni, Yoga Shiromani, a certified yoga instructor from International Sivananda Yoga Vedanta Center, Kerala, India.
"Why do Yoga & Meditation?" Yoga will train you to be more flexible with your body & mind, be more mindful, more relaxed, improve your sleep and have tremendous positive energy. Transform your life with the above mentioned techniques that use the ancient traditions of Yoga from India. By practicing these you will become more focused, calm & exude positive energy. You will thus be able to embark on your healing journey.