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288 views15 pages

The Real Deal About Your Meal Power Up Your Plate For A Healthy Body and Blissful Living Full-Resolution Download

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The Real Deal About Your Meal Power Up Your Plate For A

Healthy Body And Blissful Living

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Hay House Publishers (India) Pvt. Ltd.
Muskaan Complex, Plot No.3, B-2 Vasant Kunj, New Delhi-110 070, India
Hay House Inc., PO Box 5100, Carlsbad, CA 92018-5100, USA
Hay House UK, Ltd., The Sixth Floor, Watson House, 54 Baker Street, W1U 7BU, UK
Hay House Australia Pty Ltd., 18/36 Ralph St., Alexandria NSW 2015, Australia
Email: [email protected]
www.hayhouse.co.in

Copyright © 2022 Yogesh Singh

The views and opinions expressed in this book are the author’s own and the facts are as
reported by him. They have been verified to the extent possible, and the publishers are not
in any way liable for the same.

All rights reserved. No part of this publication may be reproduced, by any mechanical,
photographic, or electronic process, or in the form of a phonographic recording, nor may it
be stored in a retrieval system, transmitted, or otherwise be copied for public or private use
– other than for ‘fair use’ as brief quotations embodied in articles and reviews – without
prior written permission of the publisher.

The author of this book does not dispense medical advice or prescribe the use of any
technique as a form of treatment for physical or medical problems without the advice of a
physician, either directly or indirectly. The intent of the author is only to offer information
of a general nature to help you in your quest for emotional and spiritual well-being. In the
event you use any of the information in this book for yourself, which is your constitutional
right, the author and the publisher assume no responsibility for your actions.

ISBN 978-93-91067-13-7
ISBN 978-93-91067-29-8 (e-book)
To
My mother, Mrs Shashi Singh
My father, Mr Hari Nath Singh
My brother, Mr Shailesh Singh
My wife, Dr Sarita Singh
and
My biggest competitor and lovely son, Aaryaveer Singh
CONTENTS

Introduction

Part I
Understanding the Health Components

1. A Healthy Lifestyle
2. Antioxidants—Superheroes of Nutrition
3. Prebiotics and Probiotics
4. Detoxification—A Boon
5. Weight Management
6. Rainbow Diet Is the Way to Go
7. Ayurveda—The Science of Healing from Within
8. Aphrodisiacs
9. Food Combinations
10. Vegetarianism vs Non-Vegetarianism
11. Microgreens

Part II
Superfoods

12. Onions
13. Flaxseeds
14. Beetroot
15. Garlic
16. Ginger
17. Curd
18. Turmeric
19. Fish
20. Eggs
21. Mushroom
22. Almonds
23. Spinach
24. Walnuts
25. Figs
26. Amla
27. Pomegranate
28. Jaggery
29. Carrots
30. Coconut
31. Sprouts
32. Guava
33. Wheatgrass
34. Curry Leaves
35. Dates

Health Mantras
Trivia
Bibliography
Acknowledgements
‘To eat is a necessity, but to eat intelligently is an art.’
—François de la Rochefoucauld
INTRODUCTION

Mother Nature has blessed humankind with an array of incredible foods


from both plant and animals. It has provided us with a colossal world of
foods that we, till date, have not been able to explore all the benefits they
have to offer.
The advancement of technology has led to a more comfortable lifestyle,
which has also changed the framework of consuming food and selecting
suitable diets. But this new era of a relaxed lifestyle has also led to an
increase in several long-lasting ailments. The genesis of many diseases is
due to the lack of exercise and unhealthy food habits, but this phase has also
alarmed individuals to be more alert and cautious of what they consume.
People are going back to the roots.
It is said that a healthy mind resides in a healthy body. Good food makes
a person physically healthy, and in turn, the mind gets nourished. But there
is a lot of misinformation out there, and sadly, many celebrities are
promoting slimming teas and pills that do not have enough scientific
evidence. Moreover, many are ignorant as to what should be consumed for
one’s overall health, and fall prey to such falsities.
In today’s fast paced life, people are running short of time to cook food
properly, and this has led to issues like malnutrition and inclination towards
fast foods, which have their own side effects like obesity, cardiovascular
diseases, etc. Moreover, many people suffer—or are at the risk of suffering
—from genetic diseases, and a proper diet can eliminate many such risks.
We cannot control our genetics, but we can control the way we nourish our
bodies. Eating a healthy diet, along with exercising routinely, is one of the
most important things we can do to reduce the risk of developing chronic
issues like diabetes, heart disease, and cancer.
People prefer organoleptic quality over therapeutic values of food
ingredients. This situation is highly alarming and need to be dealt with the
right and appropriate knowledge. People have also been using certain
buzzwords like antioxidants, detoxification, probiotics, keto diet,
aphrodisiacs, etc., without understanding the actual concepts behind them.
The state of ignorance and stupefaction must be enlightened so that
humanity could inherit optimum benefits. This book is an attempt at
spreading knowledge so that the readers can decide the good and bad for
themselves.
This book is divided into two parts—Understanding the Health
Components and Superfoods. The former is the soul of the book that
concentrates on spreading awareness regarding the finer dimensions of
healthy foods and diets.
On the other hand, the second part is the heart of the book, and it focuses
on the nutritional aspects of certain foods and their benefits.
I have tried my best to decode all the finer aspects of health in a simple
and lucid language. The aim for the book is to gift all readers the in-depth
knowledge about the benefits of following a nutritious diet plan not only for
weight loss or weight maintenance but for holistic wellness.
Your body is your temple, and it deserves more than processed and fast
foods that would only hamper the quality of your life. My reason for
writing this compendium is to inform every reader about what they are
consuming—the good, the bad, and the ugly—so that they could make an
effort to ameliorate their food habits, which would, undoubtedly lead to a
happier and healthier life.
1

A HEALTHY LIFESTYLE
‘Those who think they have no time for bodily exercise will sooner or
later have to find time for illness.’
—Edward Stanley

Lifestyle, an assemblage of two keywords—life and style—is a frequently


used term by all. The concept of a lifestyle encompasses certain things in its
periphery and is defined by understanding the core values of all such things
in its circumference.
Keeping in mind the simplistic understanding of a lifestyle, it simply
reflects the manner of living outlined by a definite set of values and
attitudes. These values are fitness, exercise, positive approach, nutrition,
body posture, stance, mindset, etc. Nevertheless, people generally associate
lifestyle with luxury or simplicity but ignore the most important type of
lifestyle, i.e. healthy lifestyle.
It is never late to incorporate good values in life. Many people are forced
to adapt a healthy lifestyle as they are suffering due to certain ailments. The
concept of healthy lifestyle should be incorporated early on, if possible. If
this is attained, it would, undoubtedly, diminish the possibility of diseases
that would arise later in life. An aware and cognizant mind adapts the
culture of healthy lifestyle easily. Most importantly, if a child incorporates
the habit of healthy eating, i.e. avoiding junk food and exercising, the
possibility of obesity and related issues decreases. Thus, it won’t be an
exaggeration to state that a healthy lifestyle is the foundation of disease-free
life.
Positive Approach

The positivity of thought or positive approach is the base of all conviction


and belief of a lifestyle. We have been hearing the word ‘positivity’ every
so often. But what is it all about? Positivity is basically a quality or state of
mind portrayed by affirmation and assertiveness, requiring no proofs or
evidences. It erupts in a healthy state of mind. Positivity is characterised by
optimism, energy, happiness, appreciation, fertile ideas in mind, and
brilliance in life, whereas negativity is characterised by pessimism,
destructiveness, languidness, gloominess, condemnation, barren mind, and
darkness in life.
So, first and foremost, for anyone to lead a healthy lifestyle, the person
has to be positive in their approach.
The positive attitude can be attained by adopting simple principles in life.
In order to achieve this one should have faith in self and belief in supreme
almighty; along with huge sense of optimism. One should indulge in
activities that are close to their heart like painting, dancing, reading,
cooking, watching movies, imitating others in light mood, gardening, etc. or
explore the creative aspects, if any, as well. One should support the art of
giving or sharing rather than expecting from others. One also should
develop a sense of humour, a sense of appreciation in spite of criticising and
blaming others. Apart from this, one should take initiative in shouldering
responsibility and along with build an atmosphere of team work. One
should try to help others as much as possible rather than being complainant
what have they in their life. This all should be topped with light exercise
and physical activity.

Fitness

No one can lead a good lifestyle without having fitness in their life. A fit
and healthy body can enjoy every aspect of life and can truly relish life’s
pleasures. Money can’t buy health. An expensive bed cannot be a source of
sound sleep if one is experiencing pain in one’s back.

Exercise
Lately, there has been a huge trend towards being fit. Fitness is something
everyone dreams of. Many succumb to their sluggish lifestyle and give up,
but there are a few who make working out a discipline. Exercise does not
only gift one with good health but boosts one’s confidence as well.
Even light exercises can prove to be quite beneficial like few minutes of
brisk walk, cycling, dancing, aerobic exercise, Zumba, yoga, etc. Physical
activities are associated with better cognitive learning, improved way of
thinking, better sense of judgement, decrease in anxiety and stress, and anti-
ageing. It is also helpful in managing weight, boost blood circulation, and
improve the functioning of the respiratory organs.
Regular exercise is associated with improved bone density and a better
brain alignment. Exercising regularly also aids in strong and healthy
muscles. People who exercise are more energetic than those who do not.
Exercise has many benefits that can’t be ignored:

It improves the overall aura of the personality


It boosts confidence and reduces stress
It makes the person more focus- and result-oriented
It improves immunity
It delays ageing
It helps the person to be more jovial, motivated, and, most importantly,
make them active in all aspects of their life
It promotes better sex life
It creates better coordination between brain and memory
It improves the quality of sleep

Nutrition

It won’t be an exaggeration to say that the present era is the most nutrition-
conscious era. A few terms like nutrients, calorie, calorie burn, weight-
management, and obesity are commonly heard and discussed nowadays.
Healthy and nutritious food is highly demanded and consumed across all
breadth and length of the globe.
Stance

Stance is another word for body posture. Posture, if rightly maintained,


shows, improves, and exudes confidence, whereas incorrect body posture
leads to pain in certain areas of the body—especially the back and neck—in
the long run. A right stance keeps flexibility in the muscles and even
prevents joint problem. People usually correlate body posture with body
language, but both are entirely distinct aspects.

Mindset

Generally, there are two types of mindset—healthy and diseased. If a person


thinks about themselves as unwell, they will definitely get ill. So, a person
must believe in good things and have faith. One should refrain from
criticising others. Criticising anyone is the one thing that hardly gains
anyone anything in their life but takes away the most important thing—
time. Criticising others has many side effects like deterioration of a
relationship, downfall of the image of the person doing so, and so on. It is
mandatory for all to be happy in their life, whatsoever they have or don’t
have in their life. This factor would help them remain healthy as well.
A healthy lifestyle is not merely a way of life but is the need of the hour
due to its multiple benefits. Undoubtedly, a positive approach to this
lifestyle not only safeguards us from numerous diseases but helps in leading
a life that is worth living. It eliminates one’s dependency on medicines. So,
gift yourself a life that is healthy by adopting the above-mentioned
principles. After all, life is not just about breathing and existing in this
universe, but its quality, too, plays a significant role.
2

ANTIOXIDANTS—SUPERHEROES OF
NUTRITION
‘Antioxidants are really like little bodyguards inside your body that
protect your cells from disease.’
—Cynthia Sass

Current ages have witnessed several trends flourishing, and the awareness
regarding wellness is among one of them. Certain terms have been used
commonly in this context and ‘antioxidants’ is, undoubtedly, one such
word. It can be said that antioxidant is a household term and used as if à la
mode.
Antioxidants are powerful substances that counteract the widespread ill
effects of free radicals and make our body safe and strong from oxidative
stress damage. Antioxidants are beneficial to our body as they remove and
neutralise the free radicals from our bloodstream. Antioxidants protect the
healthy cells by killing the free radicals that are harmful for our body.
People use the term antioxidants without understanding the core essence
of it. Hence, it is essential to explore what they are in simplest possible
language. In order to understand antioxidants in a better way, we need to
understand few basic key terms such as cell, free radicals, and oxidants
first.
Cell is the most fundamental structural and functional units of all living
organisms. The body’s cells produce energy by using oxygen. In this
process, at times, the oxygen reacts with certain body compounds and forms
highly unstable molecules. These highly reactive and unstable molecules

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