111 Tips For Healthy Living by Africa Publishing Company

111

Healthy Living

Focusing on the day-to-day challenges ordinary people face, this book offers insight into what your body needs and provides the inspiration for making healthy choices. Written by a trained health professional who is passionate about helping people to take charge of their health, it offers a wealth of practical advice such as: The importance of protein for breakfast Preparation tips for vegetables How to give your heart a holiday Why you should avoid fizzy drinks The benefits of water for memory and concentration How to avoid the common cold Remedies for snoring The benefits of a social support network How to form good habits

Donovan Dasappa holds a Masters Degree in Homeopathy and a Clinician’s Certificate in Diabetic Management. His years of experience as Director of the Vitalis Diabetic Clinic, as well as the success of his many health-related endeavours, provide a solid foundation for the knowledge shared in this book. He and his wife, Devi, have been married for three years and enjoy walking on the beach, watching movies, and meeting new people.

Donovan Dasappa

• • • • • • • • •

111 Tips for Healthy Living

Do you want to wake up each morning, bursting with vitality and raring to go? Are you looking for practical and effective ways to look after your health?

111

TIPS FOR

Donovan Dasappa

111

TIPS FOR He a lth y Li v i ng

Africa Publishing Company PO Box 111 Somerset Mall 7137, Western Cape, South Africa Tel: +27 (0)21 8527656 Cell: +27 (0)83 5704585 Fax: +27 (0)86 5022980 Email: info@africacopublishing.com

ALL RIGHTS RESERVED This book or parts thereof may not be reproduced in any form, stored in a retrieval system, or transmitted in any form or by any means – electronic, mechanical, photocopy, recording or otherwise – without prior written permission from the publisher. Unless otherwise marked, all Scripture references taken from the Holy Bible, NEW INTERNATIONAL VERSION. Copyright ©1973, 1978, 1984 by Biblica, Inc. All rights reserved worldwide. Used by permission. ISBN: 978-0-9870195-7-8 Publisher: Marcos Cruz Editor: Cindy Hurlow Designer: Melanie Kriel Picture Editor: Sue Neumann Published in South Africa Notice: The publisher offers this book to the public in the hope that it will provide information and guidance to the benefit of the reader. However, the reader should keep in mind the role of professional medical advisors who are authorized to analyse patients’ individual circumstances and qualified to provide the best possible advice in each case. The publisher declines all responsibility should a problem occur from the reader’s use of this book.

Contents Introduction

1. The importance of breakfast

2. A good start for a good day

3. Good or bad breakfast – your choice

4. Oats – an excellent breakfast choice

5. Protein is important for breakfast too

6. A tasty breakfast sauce

7. Are you friends with nuts?

8. Why squirrels have so much energy

9. The power of flax seeds

10. Breakfast seed mix

11. Pumpkin seeds

12. The benefits of fruit

13. The key to good health

14. Friendly fruit

15. The benefits of vegetables

16. Some winning vegetables

17. Preparation tips for vegetables

18. Perfect pumpkin

19. What is fibre?

20. The benefits of fibre

21. Two important types of fibre

22. How to avoid constipation

23. Fibre and long life

24. “Green blood”

25. The benefits of whole grains

26. Magnificent millet

27. Carrot bran muffins

28. Oat burgers

29. Whatâ&#x20AC;&#x2122;s so special about herbs?

30. Parsley

31. Turmeric

32. Mint

33. Stinging nettle

34. The function of proteins

35. What are legumes?

36. The benefits of legumes

37. How to prepare legumes

38. Bean sprouts

39. How to make sprouts

40. A hearty bean stew

41. Lentil stew

42. Chickpeas are not only for chicks

43. Different types of fats

44. The problem with fats

45. A shocking example

46. Cholesterol

47. How to reduce your fat intake

48. The dangers of salt

49. Exercise and long life

50. The importance of cardiovascular exercise

51. Exercise makes you feel like a winner

52. Types of cardiovascular exercise

53. Exercise and immunity

54. Exercise and the joints

55. Exercise and sleep

56. Exercise and mood

57. Exercise and sex

58. Exercise and relationships

59. Walking, king of exercise

60. Give your heart a holiday

61. Walk the weight off

62. The importance of stretching

63. Stretching prevents injury

64. The importance of weight-bearing exercises

65. What is water?

66. Life-giving water

67. The importance of water to the body

68. Flush out your system

69. Water and your memory

70. Have a drinking plan

71. Why you should avoid fizzy drinks

72. Safe water

73. Washing hands

74. Warm water treatments

75. Benefits of sunshine

76. Sunshine and mood

77. Vitamin D

78. Sunlight and cancer

79. Practise temperance

80. Be balanced

81. Coffee and your nerves

82. What is fresh air?

83. Thinking about breathing

84. Benefits of fresh air

85. Strengthen your lungs

86. A breathing exercise

87. Tips to get fresh air

88. How to avoid the common cold

89. The importance of sleep

90. The cost of not sleeping enough

91. How much sleep do you need?

92. Sleep tight!

100

93. What causes snoring?

101

94. Remedies for snoring

102

95. Cheese and bad dreams

103

96. A pain in the neck

104

97. What is stress?

105

98. Ways to manage stress

106

99. Count your blessings

107

100. Trust in God

108

101. Why worry when you can pray?

109

102. Remember the wildflowers

110

103. The health benefits of a social support network

111

104. Take time to talk

112

105. Appreciate your loved ones

113

106. Ways to show appreciation

114

107. What is HIV and how is it spread?

115

108. Know your status

116

109. HIV/AIDS and good nutrition

117

110. Living with HIV/AIDS

118

111. How to form good habits

119

INTRODUCTION

hoever said ‘Health is wealth’ was a very wise person indeed. One of the challenges facing our modern society is that while getting sick can become very expensive, private medical aid schemes are often unaffordable. This book aims to help you discover the many practical ways in which you can boost your health without spending a fortune. In fact, most of the tips shared here are simple, easy remedies that cost almost nothing, yet can make a huge difference to your health.

It is important to remember that there are many aspects to wellbeing. The English word ‘health’ comes from the Old English word hale, which means ‘wholeness’. Being healthy means not only having a healthy body, but having a healthy mind and spirit too. That is why the following pages contain a full range of tips featuring all the fundamentals of good health – nutrition, exercise, water, sunlight, rest, relationships, trust in God, and more. In this book, Donovan Dasappa shares the wisdom he has gained from the many years he has been helping people to take charge of their health. His tips are easy to understand and easy to do. His advice is direct and encouraging. It is plain to see that his passion is to inspire people to take small, positive steps toward optimal health. Let him inspire you too!

1. THE IMPORTANCE OF BREAKFAST

et’s imagine that you are starting a long drive by car early in the morning. Firstly, your car must have petrol so it can start the trip. Secondly, if there is only a small amount of petrol, your car will run out and get stuck on the roadside. Thirdly, you cannot drive your car on empty to half way and then try to fill it up. It is common sense that your car needs a full tank at the start of the trip. I’m sure that most of your mothers have told you that breakfast is the most important meal of the day. This is clear from the word “breakfast” itself, which can be broken up into two separate words, “break” and “fast.” You may not realize it, but when you wake up in the morning, you are waking from a long fast. If you eat supper at 6 pm and wake at 6 am the next morning, you have gone for 12 hours without food. Upon waking, your blood sugar levels will be very low (this means that there is not enough food for the brain and the muscles). Your body needs a good source of energy to be prepared for the new day. Unfortunately, many of us are so busy in the morning that there is just no time for breakfast. This can result in a slow, unproductive start to your day. A good breakfast is like filling up your body’s fuel tank at the start of a trip.

2. A GOOD START FOR A GOOD DAY

or many of us, mornings are not our favourite time of the day. You might have heard someone say, “I’m just not a morning person,” or, “I need a cup of coffee to wake me up in the morning.” To make matters worse, many school children feel that it is difficult for them to learn, understand and concentrate in the mornings. In fact, some surveys show that students actually perform better in tests written in the afternoon than in the morning. In addition, many adults find that they feel tired and sleepy at work until 10 o’clock. So, what can you do to get your mornings off to a better start?

The main cause of low energy and poor concentration in the mornings is a failure to have a proper breakfast. The brain uses around 30% of the glucose available to the body, making it the single largest consumer of blood sugar. This also makes the brain very susceptible to low blood sugar levels. So a proper breakfast will provide the brain with the vital energy which it needs for proper functioning. A good breakfast will ensure better focus and concentration. It will allow better memory and recall. A suitable breakfast can help students to perform better at school in tests and quizzes and may even help you to be more productive at work. All in all, a good breakfast can be your start to a successful day.

3. GOOD OR BAD BREAKFAST – YOUR CHOICE

ow that we agree that it is important to have breakfast, which foods should you choose for breakfast? Not all foods are good options; unfortunately, many of the favourite traditional breakfast foods are high in fats, sugars and unhealthy nitrates. Here are some do’s and don’ts that can help turn a bad breakfast into a good, healthy breakfast: Don’t choose a pre-prepared, crunchy, high-sugar breakfast option. Many boxed cereals – a favourite with children – have a very high sugar content. They are also often bleached causing many of their vitamins and minerals to be lost. These sugary cereals may taste good but they don’t provide good nutrition, vitamins or minerals. Do use a cooked, unrefined whole-grain cereal for breakfast. Goods options are oats, sorghum, or maize meal. You can use a breakfast sauce or honey to sweeten it. Don’t choose bacon, sausage and eggs with toast, a traditional favourite. From a health point of view, it isn’t a good option for a regular breakfast because of the high levels of saturated fat which increase your risk of heart disease. Only indulge very occasionally. Do have eggs from time to time. Eggs are a great source of protein and contain a range of fat-soluble vitamins. A boiled egg served on whole-wheat bread is a good occasional alternative to cereal.

4. OATS â&#x20AC;&#x201C; AN EXCELLENT BREAKFAST CHOICE

ats is one of the best choices for a breakfast cereal. It is quick and easy to prepare and gets your body off to a good start. Oats is cost-effective, yet filled with value and goodness. The secret is in the unique type of fibre found only in oats. Here are some reasons to choose oats as a regular breakfast cereal: 1

Eating oats regularly helps lower cholesterol, which in turn reduces your risk of developing heart disease. Nutritionists around the world have found that eating a cup of cooked oats four to five times a week provides great benefits for the heart. The water-soluble fibre in oatmeal absorbs a considerable amount of water. This helps to prevent constipation. The Diabetes Association of South Africa recommends that people with diabetes eat grains like oats. The water-soluble fibre helps to control blood glucose levels, which helps in the prevention and control of diabetes. The water-soluble fibre and other nutrients found in oats absorb the harmful toxins which collect in the intestine and colon. This action helps to reduce the risk of cancers associated with the digestive system.

5. PROTEIN IS IMPORTANT FOR BREAKFAST TOO

e have grown up with the idea that breakfast must be made up of cereals, bread and other types of starch. However, it is also very important to include a good source of protein in your breakfast. Protein provides fuel for your muscles and gives your body a different type of energy. This reduces the amount of calories you consume and helps to cut down cravings for sugars and starch. This in turn has real benefits for weight control and weight-loss. High-protein foods also usually contain other nutrients like iron, vitamin C and calcium. It is better to choose lean protein foods like egg whites or soya milk instead of high fat protein foods like dairy and red meat. Including protein in your breakfast will help to increase your metabolism, giving you more energy for the day. Here is a great high-protein recipe: Vegetable Frittata Use one whole egg and two egg whites. Beat the eggs and add some seasoning. Finely chop half an onion, a clove of garlic, a medium carrot, two leaves of spinach and tomatoes. Cook the vegetables in a little oil for about three minutes and then add the eggs. Allow to cook on a low heat for two to three minutes.

6. A TASTY BREAKFAST SAUCE

ating a cooked cereal might not always be very tasty or interesting. I have often heard people complain that while oats is a good cereal, itâ&#x20AC;&#x2122;s so boring to eat. Using a breakfast sauce is a great way to add taste and nutrients to your breakfast. A few tablespoons can bring in omega fatty acids, vitamins and minerals which are usually destroyed by cooking. The following breakfast sauce includes soya milk. Soya milk is cheaper and healthier than cowâ&#x20AC;&#x2122;s milk. It contains as much calcium as regular milk but even more protein. Soya milk is also much healthier for children. It usually comes in powder form so it is convenient to store for longer periods.

To make a delicious, nutritious breakfast sauce, blend or mash together 1 banana, 2 tablespoons of raisins or dates, 1 tablespoon of seed mix and 1 cup of soya milk. Pour over your cooked cereal and enjoy the benefits!

7. ARE YOU FRIENDS WITH NUTS?

once heard a doctor say, â&#x20AC;&#x153;Nuts are your friendsâ&#x20AC;?. At first, this struck me as funny, but after learning more about nuts I think he was right. Can you believe that nuts and seeds can protect your heart and help you live longer? This is great news because, usually, any health advice involving the heart requires hard work. Eating nuts is one way you can help your heart without having to work up a sweat! There are a variety of nuts and seeds available to us in Africa. Some of these, like the pumpkin seed, can be collected from the fruit itself. Others grow on trees and need to be shelled, such as cashews, almonds, Brazil nuts and macadamia nuts. Walnuts are a particularly excellent source of omega 3 fatty acids which are excellent for brain function. Here are some easy-to-follow tips to help you include nuts and seeds in your diet and ensure that you get the maximum benefit. Nuts are healthiest when eaten raw or roasted. Fried nuts lose much of their value. Seeds need to be stamped so they are broken up. If they are not, the valuable oils cannot be digested.

8. WHY SQUIRRELS HAVE SO MUCH ENERGY

like to think of seeds and nuts as small miracles of nature. In a nutshell, they are very rich in energy and nutrients. The special oils found in nuts (called ‘monounsaturated fatty acids’) help to lower the bad cholesterol in your blood. This protects your heart and prevents heart disease and heart attacks. It also protects the internal organs and helps to keep them in good repair. This slows down the body’s aging process. Nuts are also very rich in a good type of fat called ‘omega fatty acids’. These fats are really important as they protect the body against high blood pressure, heart disease, stroke, breast cancer, colon cancer and prostate cancer. Omega fats also help to prevent depression and the memory loss that many old people experience. 16

Finally, nuts and seeds contain a number of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. And as a bonus they also contain the Vitamin B-complex, which is very important for the nervous system. Nuts and seeds are truly small miracles of nature!

9. THE POWER OF FLAX SEEDS

he flax seed (also known as linseed) is truly one of nature’s miracles. I once heard the flax seed described as ‘tiny in size but mighty in value.’ Flax seeds contain a very high level of antioxidants, vitamins and minerals. However, the main benefit of these little seeds is the valuable oil which they contain. These oils are rich in Omega 3- and Omega 6-fatty acids which have many great anti-aging and disease-fighting benefits for your body. These fatty acids help to prevent bone damage and arthritis. Omega 6 has even been linked to helping the body defend itself against cancer. Both fatty acids are related to a lowered risk of heart disease and stroke. In addition to all these qualities, flax seeds are also a wonderful source of fibre. So how do you get all these great benefits into your body? The food experts say that a tablespoon of flax seed every day is enough to experience these benefits. However, the seeds must be crushed with a grinding stone or in a blender to allow the oils and nutrients out. Also remember that flax seeds need to be stored in a cool place.

10. BREAKFAST SEED MIX

he secret to getting all the amazing benefits of nuts and seeds is to eat them regularly. Just a tablespoon a day is all you need. Here is an idea called “breakfast seed mix”. You can add a tablespoon of this breakfast mix to your cooked porridge every morning. The mix is made up of four different types of seeds – sunflower, sesame, pumpkin and flax seed. You can also add poppy seeds if they are available. To help the breakfast mix last longer, you need to heat the seeds. Do this by placing the seeds in a clean pot on medium heat, and stir regularly. After five minutes, remove the seeds and allow to cool. 18

Finally, the seeds need to be crushed in a blender, or stamped, because the important oils which you want are trapped inside the shell of the seed. Whizz the seeds in a blender for a minute or stamp them for a few minutes. The breakfast mix is best stored in a cool, dry place or in the refrigerator. One tablespoon of this breakfast mix can add years to your life!

111

Healthy Living

Donovan Dasappa

• • • • • • • • •

111 Tips for Healthy Living

Do you want to wake up each morning, bursting with vitality and raring to go? Are you looking for practical and effective ways to look after your health?

111

TIPS FOR

Donovan Dasappa