Healthy Living Essentials

1. Duration: 2 Hours
Author: Manavata Team
© 2005 www.manavata.org

2. Spending too much money on food…
Feeling tired after eating…
Getting frequent health problems …
Not interested to getup from the bed…
You need this session !

3. Why we need health?
It is better not to discuss on this question.
Everybody knows.

4. Session Objective
What For
 To promote good health.
 This session will give information and pointers to
explore related to health
What Not
 This is not health training program.
 This is not authorized program by government or
by any other third party.

5. Health is made up of
1. Physical Health
3. Mental Health
5. Spiritual Health
7. Social Health
- World Health Organization (WHO)

6. Physical Health Problems
 By birth (Genes, blood, …)
 Food intake
 Environmental effects
 Water / Air / Sunlight
 Exercise

7. Physical Health - Tips
 By Birth – Be Brave, Think positive,
work hard to overcome the illness.
 Make sure that we are taking pure
water, good air.
 We must expose and play / exercise
under good sunlight on daily basis.

8. Physical Health - Facts
Sun Light
Fresh Air
Water
Exercise
Food (Fresh / Nutritious)
Time
Hygiene

9. Food - Source
Food is the source of life.
Form of food is important
Breakfast
Lunch
Dinner
Snacks

10. Food - Hygiene
Cooking environment should be hygienic.
 Avoid food on street vendor carts.
 Avoid cut fruit salads. Many times, hotels
used to preserve this in unhygienic fridge.
 Avoid directly drinking from cans. Those are
not clean. Use straw or pour into glass.
 Avoid straws that are with dust or not food
grade quality.
 Big list will come…observe and feel it.

11. Food - Preserving
 Avoid preserving the cooked food in copper,
aluminum and plastic vessels.
 Avoid food with preservatives and colors.
 Avoid food with artificial colors and flavors.
 Don’t Dee fridge food for long time.
 Avoid repetitive re-heating the same food in
fridge.
 Eat Fresh

12. Food - Cooking
 Use cleaned utensils.
 Use clean water.
 Avoid deep fries, prolonged boiling
 Avoid too much masala, salt and khara
 Use fresh vegetables then packed / pre
cooked vegetables.
 Use iodized salt (max 5 grams per day)

13. Food - Serving
 Serve and eat the food in food grade
plates. Many caterers used to pack the
rice in very thin plastic papers. It is not
good.
 Avoid eating on pavements and roads.
Those are dusty and un hygienic places.

14. Food - Eating
 Be calm and thankful to GOD for giving us
our daily bread.
 Chew properly.
 Avoid water before, after and during eating.
Drink after few minutes.
 Avoid too many items in food.
 Eat satvik aahar (Fresh & Nutritious)
 Eating on floor is better than table.
 Avoid watching TV during eating.

15. Food - Economics
 What we are spending and what we are
getting is important.
 Sprouts – rich of proteins,
 seasonal fruits – good of vitamins and
digestion,
 lime juice – rich in vitamin C. Gives relief
from mental and physical tiredness.
 Jaggery (Bellam) – rich in iron
 Costly food doesn’t mean that it is good or
rich in values

16. Food - Pyramid
Everybody should know what is required
for kids, working people and aged
parents.

17. Food - Nutrition
 We should know what is calories. How
many calories we need on daily basis?
 What are the sources for various
vitamins, minerals and others.
Read Nutrition related books.

18. Immunity
 Is weather change causing sickness?
 Are you feeling sickness frequently?
 Is it taking long time to cure illness?
If ‘Yes’ for any of the above you need to
improve your immunity

19. Food Chart
Level Classification Source
Grains Vegetables Fruits
1 Basic Elements
2 Storage Floor + Raw Refrigerated Refrigerated
2P Extraction Oil Sugar Salt
3 Process Cut Slice Steam / Boil
3P + Biscuit, Cake, Chat, Chocolate, Fried / Baked Food
4P Storage Frozen Food, Refrigeration, Additives / Preservatives

20. Save Natural – Save yourself
 Believe Nature
 Love Nature
 Follow Nature
 Save Nature
 Be Natural

21. Qualities
Tamasic Rajasic Satvic
Food: Fatty, salty, stored, Extreme tastes, spicy, Nutritious, Natural,
spoiled, not healthy Non-vegetarian Fresh, vegetarian, simple
Best time: Night Day Early Morning
Qualities/life style: Anger, greed, lust, Peaceful, Cheerful,
Oversleeping, over Materialistic, Over acting, Healthy, Happy,
eating, indiscipline, violence, pain full to Harmonious, Helpful to
burden to others others others
Results: Illness, laziness, Illness like BP etc, anger, Good health, Happiness
deceased, depression sadness

22. True Pleasure
“That pleasure which comes after a
certain discipline, is really satvic
pleasure, long lasting pleasure.
That pleasure which is pleasurable
to begin with but ends in misery, is
no pleasure at all.”

23. Food - Wastage
 Don’t eat too much, because it is going
to waste.
– Share with poor on road when it is good.
– Stop cooking excessive. This will save
little in grocery bills.

24. Exercise
 Exercise should be given to body and mind
on continuous basis.
 30 minutes of walk per day is good enough.
 Take professional help while doing exercise
with objects. (lifting weights, ..)
 Yoga is one ancient exercise for physical and
mental health. Lean under proper guidance.

25. Mental Health
Many people have mental illness. But it is
not recognized and treated.
Most common disease is depression
Take proper Counseling for mental
illness. (One common problem is
suicidal tendency)

26. Stress Management
Reasons for stress:
1. Negative thinking
2. Lack of rest to mind
3. Improper food
4. Work pressure
5. Lack of discipline / un-organized
How to get rid of stress:
1. Practice Breathing techniques and meditation on
daily basis
2. Stop finding faults on others & stick to truth
(Trikarana Suddhi)
3. Plan your tasks well in advance & follow

27. Health - Emotions
Emotions will play great role on health.
Control your emotions.
Cry when you feel. It will ease the whole
system.
Share your problem with friends / parents.
Don’t get effected your eating habits with your
emotions.
Avoid negative feelings and people.
Substitute each negative thought with positive
thought.

28. Spiritual Health
 Stick to any one practice whatever you
believe.
 Spiritual believes will control emotions /
fears in life.
 Think moderately and practice with meaning.
 Try to know the meaning of what you are
chanting and doing.
 Don’t hurt others feelings.

29. Human Behavioral Architecture
Human Behavioral Architecture
6th Sense
Spiritual / supernatural /
supreme inputs
Jnanam
Budhi/
Atma
Wis e Personality Driving force Soul / Atman
Knowled
Impressi
ge Base
Budhi /
ons /
Mind / Manassu
r ce
fo
Cache
g
in
Senses
iv
t dr
anr
no
Ig
The five organs of sensation - The five organs of action -
Jnanedriya (eye,ear,skin,tongue, Karmendriya (mouth, hands,
nose) legs, anus, genitals)
Hearing
touch
smell
Sight
taste
Outputs
Inputs

30. Health - Remedies
 Use only prescribed medicines under
supervision.
 Don’t entertain unauthorized persons in
medical practices.
 Try more of Naturopathy / Homeopathy
/ Ayurveda

31. Tips
 Fasting will show good impact on
health.
 Observing Silence – Fasting – Prayers –
This combination is very good for body
and soul.
 Body needs water. Drink plenty.

32. Source of information
Check your source of water cleanliness
and other parameters
Read books on Food – Nutrition
Check on internet and libraries
http://www.nutritiondata.com/

33. Tablets
Nature, time and patience are the three great physicians.
H. G. Bohn
To get rich never risk your health. For it is the truth that
health is the wealth of wealth.
-- Richard Baker
Money is the most envied, but the least enjoyed. Health
is the most enjoyed, but the least envied.
-- Charles Caleb Colton
Nothing is more fatal to health than an over care of it.
-- Benjamin Franklin

34. Tablets
To lengthen thy Life, lessen thy meals.
-- Benjamin Franklin
One who eats plain food is healthy.
-- Japanese Proverb
What we want is muscles of iron and nerves of steel.
-- Swami Vivekananda
"The world is the great gymnasium where we come to
make ourself strong."
-- Swami Vivekananda

35. Questions?

36. Thank you