Complex carbohydrates: Whole grain flours or foods supply not only carbohydrates but also proteins, fat, fiber, vitamins, minerals, amino acids and enzymes to some extent. These include unpolished rice, un-sieved wheat flour and millets: Jawar, finger millets, pearl millet and fox tail millet. All these digested slowly and do not require beta cells in pancreas in huge surges. The fiber content in these grains enable easy passage of food through the elementary canal and the prompt elimination of waste products.
Every meal should contain fresh vegetables and leafy
vegetables. We identified the following leafy vegetables that supply a whole
lot of nutrients. They are Alfalfa, Moringa, Cnidoscolus chayamansa, Souropus
androgens, Portu laca oleracea (purslane), Malabar spinach, western common
sorrel and sweet potato leaves. These can be grown even in a balcony. Among the
vegetables, Bhendi is the most nutritious. Pulses, meats and fats of all kinds
have to be eaten moderately. Fruits, fruit juices, about30 to 50 grams dry
fruits and nuts and not more than 3
grams of sea or rick salt per day are essential. Purslane, flax seeds and chia
seeds are rich in Omega 3 essential acid. Jaggery is better than white sugar.
Regular consumption of fermented foods maintains probiotics in the gut. Calcium
by weight constitutes 50 per cent of all the minerals in human body. It
participates in all biological functions of the human body up to the cell
level. About half a teaspoon of hen’s egg shell powder would keep the body
healthy. Two teaspoons of apple cider vinegar and two teaspoons of honey in a
glass of water maintains healthy pH levels in blood and urine to maintain the
body healthy.
Macronutrients
Carbohydrates: These
are the body's primary energy source, recommended
to be 45-65% of daily calories. This translates to roughly 225-325 grams
for a 2,000-calorie diet.
Proteins: Essential for tissue repair,
muscle growth, and overall health. Men need about 56-70 grams daily, while
women need around 46-56 grams.
Fats: Healthy fats are crucial for
various bodily functions. About 20-35% of daily calories should come from
fats, or 44-77 grams in a 2,000-calorie diet.
Fiber: While not a nutrient, fiber is
important for digestion and disease prevention. The intake by women should
be about 25 grams per day while that for
men should be about 38 grams per day.
Micronutrients
Both men and women require a
variety of vitamins, minerals, amino acids and enzymes which are essential for converting digested
macronutrients into heat and energy by cells. If the ratios between different
macro nutrients or between macro nutrients and micronutrients are not right the
conversion of digested food into heat and energy is impaired. The
un-metabolized digested food is converted into fat. This is how Obesity is
gradually built up.
Those who maintain robust health and a high
level of immunity to disease are not easily affected by bacteria, viruses,
fungus. Even if they are affected by
particular circumstances, they can easily recover from them with simple
medications. That has been how humanity survived even during major epidemics.
Contrary to the assumptions of most people including the
western medical professionals there
are effective anti-bacterial, anti-viruses and anti-fungal herbs. Some herbs
are effective in relation to more than one of these categories while there a
few which are effective in relation to all these categories. Some of these have
wide use for culinary purposes. Most of them are fragrant, smell great, aromatic, improve
mood, promote relaxation, reduce stress, and alleviate physical ailments
without pain or discomfort.
The most important
point is that synthetic anti-bacterial medicines cannot be used as preventive
drugs. However, anti-bacterial herbs can be very effectively used as preventive
medicines. These often also contain nutritional and adaptogenic properties.
These herbs have been shown to inhibit the growth of various bacteria and even
viruses.
Since
ancient times, herbs have been used as natural treatments for various
illnesses, including viral infections. Due to their concentration of
potent biochemical compounds, many herbs
help fight bacteria or viruses and are favoured by practitioners of natural
medicine. Oregano, garlic, Lemonbalm, peppermint, ginger, turmeric, Withania
somnifera etc are anti-bacterial, as well as anti-viral herbs that keep the body’s immunity to disease at a
higher level.
Are
macronutrients, micronutrients and fibre are enough for establishing and
maintaining robust health? Regular physical activity or exercise, healthy
lifestyle factors, peace of mind, stress management skills and harmonious
physical and social environment are also very important.
Regular, Deep Breathing
Exercises
AHC devised these deep breathing exercises to tone
up all organs within the torso, to supply oxygen to every cell in the body, to
cause peace of mind etc. These are intended to reduce fat on tummy, tighten up
stomach muscles, expand and tighten up chest muscles, expand chest size,
increase the capacity and efficiency of both lungs, supply oxygen to every cell
in the body, clean up waste from cells all over the body; eliminate gas,
acidity, stomach cramps, stomach and duodenal ulcers; improve the digestive
power of intestines, improve the efficiency of colon; improve energy level and
stamina; reduce the effect of aging; and increase longevity etc.
The deep breathing exercises that we devised are far
more effective than ‘pranayama’. If one mentally counts the number of times
that he/she is inhaling and exhaling, the mind is completely free of any stray
thoughts intruding into your mind. As such, in addition to numerous physical
benefits, the time that one spends in doing these exercises is quite equivalent
to ‘Dhyana’ or ‘Transcendental Meditation’ in completely resting the mind. In
‘Dhyana’ or ‘Transcendental Meditation’ stray thoughts may intrude into your
mind inadvertently. In consciously counting the number of times that you are
inhaling and that is not possible. So, in resting your mind these exercises are
far more effective than ‘Dhyana’ or Transcendental Meditation.
As these exercises take about 30 to 40 minutes to
complete these are also equal to Ozone therapy that mainstream medical
practitioners administer to cancer and other patients to supply oxygen to the
whole body. Cancer cells survive and multiply only in anaerobic environment.
Our deep breathing exercises supply oxygen to all cells in the body at optimum
level. When all cells are healthy the whole body is healthy.
Dr G. Lakshmana Rao:
Consultant Herbalist, Mobile: 98487 35889
Dr Maganti Sailaja:
Aroma/Flower Essences Therapist, Mobile: 98485 24475