heathparticles

[heathparticles]

My adviser and I were adjusting my schedule today. I’m double degree on a four year plan, and she joking said today “Your schedule is my masterpiece. Put this in my obituary.” and if that doesn’t say something about me as a student I don’t know what does.

[heathparticles]

Again The Fashionista Orders... “A Bowl Of Salad, Please.”

The Amazing Morsel Of Vegetables And Fruits Had By Fashionistas Who Don’t Wear Much Of Makeup.

Photo by Tom Crew on Unsplash

Right off the bat, let's get one thing clear: I am not a doctor but a nutritionist. What that means is, I am not here to give any medical advice. Almost everyone who writes about anything to do with a medical subject always tells you to "check with your doctor before following this or any other diet or health regimen."

Is this a good advice? In my opinion, the answer is mostly no. Why then, does nearly everyone who writes about health include a phrase about seeing your doctor first?

The answer is easy: It’s a disclaimer. And the truth is… I am no different from them. But here’s the important thing:

Does that mean I am about to reveal to you in this exciting post is any less meaningful or untrue?

Far from it. The fact is… the information you’re about to learn will quite literally transform your health. And I am dead serious about it.

With that out of the way, let’s get going.

We are going to start, oddly enough, by talking about your concealer.

Wearing that floral red and yellow short skirt, brown high ankle boots, you use a concealer to hide dark circles under your eyes, and a few marks on your face from the public. Of course, it feels essential to you if you want to be seen by the world. There is no doubt about it. If you stop wearing makeup, you feel ugly and undesired (that is a loss of your feminine characteristics) and your sense of well being.

You become grumpy and cranky. You do not talk to your friends. Instead, you want to hide from them. Ultimately, you become…

A Truly Miserable Creation!

Looking at your reflection in the mirror is horrifying to you. As if that’s not enough, men in this society always shun and reject you. A rare good one may smile and passes with a fatuous remark like, “Oh, You’re tired and not being yourself. I don’t mind being with you.”

You don’t mind being with her?

Let me tell you something: A woman’s job is not to look beautiful (physically) all the time. She can have those days when she is going through a change… no… she is going to hell! Well, that happens when she is having a menopause but that is for another time.

Life’s certainly an up-and-down, up-and-down sort of affair, although for some (women) the downs seem to come as a surprise—almost as a delight, being so outrageous, so difficult to believe—whereas for others like you, sitting on the wall, looking unpretentious, it’s the ups that have come to appear a little preposterous, hard to credit; they strike you as a cunning bit of misdirection.

Speaking of which you feel misdirected as you’re sitting in a small beach restaurant you visit often during weekdays for lunch. Looking around, the place is jam-packed: an old couple sitting, smiling, and sharing a meat pie, and then there is a bunch of young teenagers on another table shouting and having fish and chips.  

You order a bowl of salad and want to finish it off before moving your ass and run away. You have ‘Don’t Look At Me’ look on your face as you feel people staring at you. But each morsel of the salad gives you energy to take that s**t.

You swear under oath that this bowl does not contain an illegal health drug.

Prepping the area, working on the angles, and the light, you take a photograph (with your iPhone for Instagram) of that rustic bowl. Not to forget the props and the background. In this case, you avoid using any of them.

You don’t remember when was the last time you took a ’Selfie’ for your Instagram profile.

Now, what’s in that bowl? Hmmm… it contains what most of your food should have: all the required micro-nutrients your body needs in abundance.

Ingredients:

Crunchy Fresh Green Lettuce:

A sacred vegetable for ancient Egyptians, it may help in controlling anxiety, insomnia, and lowering cholesterol levels. With a constant supply of antioxidants, lettuce neutralizes the radical attacks on healthy tissues, cells, and DNA inside the human body.

Lettuce contains moisture, energy, protein, fat, carbohydrates, dietary fiber, and sugars. The minerals and vitamins found in it include calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc along with vitamins like thiamin, riboflavin, niacin, folate, vitamin B6, C, A, E, and vitamin K.

Smooth and Silky chunks of Avocado:

Avocado has a high fatty acid content but contains extremely low levels of cholesterol. Avocados are considered a “superfood” and have a special position in the food calorie pyramid. Avocados are rich in various nutrients, vitamins, and minerals. They are also a good source of monounsaturated fatty acids and have a low sugar content.  They are a good source of energy and contain a number of essential vitamins and minerals. Avocados contain calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc. They also contain minerals such as vitamin C, B6, B-12, A, D, K, E, thiamin, riboflavin, and niacin. Furthermore, they are a great source of dietary fiber, and a single serving can provide more than 40% of the daily requirement!

Avocados are rich in potassium and successfully balance the potassium to sodium ratio which is vitally important to overall health. According to CAC (California Avocado Commission), a medium-sized Hass avocado contains almost 22.5 grams fat. Two-thirds of this fat is of the monounsaturated variety, and they are also very low in fructose. Perhaps most importantly, avocados have a unique collection of organic compounds like phytosterols, carotenoids, and flavonoids.

Some of the health benefits of Avocado are: aids in maintaining healthy skin, aids in digestion and weight management, keeps eyes healthy, protects liver, helps in morning sickness during pregnancy, dental care, Vitamin K deficiency, strengthens bones, nutrient absorption, and phytochemicals that are natural source of energy for your body.

Tip: Try preparing Guacamole with Avocado, a traditional Mexican and Central American dip that is also good as a topping on hamburgers and sandwiches.

Balls of Green Olives cut in half with chilies:

Olives are oval-shaped fruits, botanically known as Olea Europaea. Olives are native to the Mediterranean region, tropical and central Asia, warmer regions of South America and various parts of Africa. They have been used for their culinary value and medicinal benefits for thousands of years, way back to ancient Greece and Rome. They are a staple ingredient in the Mediterranean diet and are enjoyed in salads, sandwiches, pizzas, pesto, or tapenade. Table olives (the ones which are not grown for extracting oil) can be consumed as a salty snack or appetizer.

There are close to 2,000 varieties of olives grown across the world, and each of them has more or less of the important components that add to your health. The two main types of olives are black olives and green olives.

The health and medicinal benefits of olives mainly come from iron, calcium, fiber, copper, vitamin E, vitamin K, choline, sodium, phenolic compounds, and oleic acid present in them. Olives are a rich source of antioxidants like [4] oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. They also have a low glycemic index (GI).

A range of health benefits includes their ability to protect against antioxidant damage, heart disease, reverse bone loss, prevent various cancers, reduce inflammation and arthritis and improve digestion. They help to soothe allergic reactions, improve blood circulation, boost cognitive function, defend against infections, and lower blood pressure.

Bloody Red Cherry Tomatoes:

Let’s add some more color to the bowl. Tomato is considered both, a fruit and a vegetable and forms an integral part of cuisines across the globe, especially in the Mediterranean region. Daily consumption of tomatoes provides a great boost to the health, along with improving the flavor of food. You can find them in different foods like pasta, pizzas, ketchup, and various beverages. They are relatively easy to cultivate and grow very quickly, making them a great food source, which is a big reason why tomatoes are a staple food for many nations.

The scientific name of tomatoes is Solanum lycopersicum and they are believed to be native to Mexico. They are an annual nightshade plant and grow in clusters of small to moderately sized, round red fruits. They have soft, pinkish red flesh and a number of seeds, as well as a slightly sweet taste. They are considered both, vegetables and fruits and weigh approximately 4 ounces.

The health benefits of tomatoes include eye care, good stomach health, and a reduced blood pressure. They provide relief from diabetes, skin problems, and urinary tract infections too. Furthermore, they improve digestion, stimulate blood circulation, reduce cholesterol levels, improve fluid balance, protect the kidneys, detoxify the body, prevent premature aging, and reduce inflammation.

Tomatoes consist of a large number of antioxidants that have been proven to fight different forms of cancer. They are also a rich source of vitamins and minerals and exert a protective effect against cardiovascular diseases.

Carbs from Fried Brown squares of Ezekiel Bread Crumbs:

To make the salad more crunchy and interesting, a handful of small pieces of Ezekiel bread crumbs are scattered on top. Ezekiel bread is a modern health phenomenon and can deliver a number of excellent health benefits, including the ability to regulate blood sugar, lower blood pressure, improve digestion, eliminate allergic reactions, boost liver health, and reduce your risk of heart disease.

Most people know how bread is made–making a wheat-flour dough and then culturing it with yeast before baking it in an oven. The vast majority of bread is made with un-sprouted grain, but that isn’t the case with Ezekiel bread. Furthermore, Ezekiel bread is usually made with four different types of grains, as well as various legumes, all of which are allowed to sprout before being processed, mixed together and baked. In recent years, Ezekiel bread and other types of “sprouted bread” contain the bran, germ, and endosperm, whereas most traditional bread only contains the endosperm, after the bran and germ have been removed.

In comparison to “white” bread, Ezekiel bread has far more protein, fiber, and minerals than traditional bread. Some people mistakenly think of Ezekiel bread as a safe gluten-free option, but the four grains used in this bread are wheat, barley, millet and spelled, all of which contain gluten except for millet. However, sprouting grains contain much lower levels of gluten, so for those with a sensitivity, rather than an intolerance, Ezekiel bread can be a much lighter option for the digestive system.

Reference.

Combined with the four types of grains are two types of legumes – lentils and soybeans, which is where the majority of the protein in this bread comes from.  Once all of these grains and legumes are allowed to sprout, their nutritional composition changes and the subsequent bread that can be made is much healthier than traditional options. This bread contains fewer carbohydrates and fats, and more protein, as well as high levels of certain minerals and vitamins. Ezekiel bread is the most popular type of sprouted bread, but depending on the composition of grains and legumes, it is possible to create a bread that is a “complete protein”.

Salty and tangy Cucumber Pickle:

Pickling is one of the oldest methods of food preservation. Before the invention of modern refrigeration, pickling was the only way to preserve various foods for future consumption. Generally, pickling began as a method to preserve foods that are either exotic or seasonal and limited by nature and cultivation.

The process of pickling can be generally traced back to India, as it is believed to have originated about 4,000 to 5,000 years ago. With hot summers and a lack of water during summers, food production decreased during the summer. Thus, there was a need to preserve excess food produced during winters and hence, the process of pickling was invented to overcome this problem.

The traditional way of preparing long-lasting pickles in the oriental style uses ingredients such as salt, oil, and dry chili powder mixed with condiments. These ingredients are added according to set proportions.

The health benefits of pickles include a good supply of essential vitamins, minerals, and antioxidants, which contributes to diabetes control, improved digestion, liver protection, a supply of probiotics, and the ability to heal ulcers.

According to the NSDA, sour cucumber pickles contain moisture, energy, protein, fat, carbohydrates, dietary fiber, and sugars. The minerals found in this pickle include iron, magnesium, phosphorous, potassium, and sodium. This pickle also contains vitamins that include thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, vitamin A, vitamin E, vitamin D, vitamin C, and vitamin K.

Shreds of Protein filled Mozzarella Cheese and Cottage Cheese:

Cottage cheese is prepared by boiling and curdling milk with the help of acidic substances such as lime or vinegar. As the milk boils, it starts to curdle, forming lumps of curd. This curd is then pressed to squeeze out the whey or milk serum to form a big lump of curd or cheese.

The health benefits of cottage cheese include weight loss, a good supply of protein, B complex vitamins, and healthy fats, as well as a reduced risk of breast cancer. Cottage cheese is also a good source of minerals such as calcium, magnesium, potassium, phosphorus, zinc, and selenium, which play a vital role in many of the body functions. Cheese provides relief from hypertension and osteoporosis. It also helps in maintaining bone health, gaining weight and dental care. For ages, it has been part and parcel of daily life in Europe, America, Australia and nearly every country in the world that has a cold climate, except certain countries in the Indian Subcontinent and the Middle Eastern region.

The nutrients found in cottage cheese (100 g) include energy (98 kcal), carbohydrates (3.38 g), fat (4.5 g), sugar (2.6 g), protein (11.12 g), vitamin A (37 ugs), and vitamin D (21 ugs). Other vitamins such as thiamin, riboflavin, niacin are also found in different types of cheese. Adding it to your diet also provides certain vital minerals such as calcium, sodium, zinc, phosphorus, potassium, and iron to the human body.

Leafy Kale and Spinach:

Kale is a leafy green cultivar of the Brassica oleracea species, which also includes broccoli, cauliflower, savoy, kohlrabi, Brussels sprouts, cabbage and collard greens. While many people think of these vegetables as different species, with different flavors and culinary applications, they are actually all the same species, broken down into seven major cultivar groups. Based on these classification groups, kale is most closely related to collard greens. It boasts either green or purple leaves that tend to be wrinkled or curly, and quite dense and stiff, unlike other Brassica oleracea cultivars that form a tight head in the center of the plant, surrounded by thinner, flimsier leaves. Kale has been a part of the culinary tradition dating back to the ancient Greeks

Preparing salads and other dishes with kale seems to be a new health trend but this leafy green vegetable has been a popular food staple for centuries in various nations of the world. While not as widely loved as basic lettuce or spinach, it is an incredible source of nutrients and a worthy addition to any diet.

When you add kale to your diet, you will be benefiting from a huge amount of vitamin K (more than 1100% of the daily recommendation), as well as significant amounts of vitamin A, vitamin C, copper, and manganese.

Additionally, there are decent levels of potassium, calcium, iron, dietary fiber, vitamin B6, omega-3 fatty acids, magnesium, thiamin, niacin, folate, and phosphorus. There are also a number of powerful antioxidants found in kale, namely lutein and zeaxanthin, as well as kaempferol and quercetin.

Finally, a single cup of this vegetable only has 36 calories but provides a notable amount of protein. Overall, the nutritional density of kale is extremely beneficial for a healthy diet.

There are a number of very impressive health benefits of kale, including its ability to boost skin health, reduce hair loss, improve digestion, prevent heart disease, defend against cancer, aid weight loss efforts, manage blood sugar, eliminate inflammation, detoxify the body, stimulate the immune system, strengthen bones and support good vision.

Tip: Adding kale leaves into a salad mix will improve the flavor profile of the salad, especially when the dressing has a strong sesame or soy sauce base to counter the flavor of the leaves.

Spinach is a member of the Amaranthaceae family and its scientific name is Spinacia oleracea. It is a green, leafy vegetable that is cheap and affordable for everyone. It is a rich source of minerals, vitamins, pigments, and phytonutrients.

All of these together make spinach very beneficial for a number of vital processes. Due to the vast range of benefits from this vegetable, it is advisable to consume spinach on a regular basis. One of the biggest reasons why spinach is so important and valued around the world is that it is very durable. It can even survive through the winter and be just as healthy in the spring.

Spinach can be eaten raw as a part of many salads, and it can also be cooked or sauteed down into a reduced form. This can be eaten as a side dish vegetable or added in a number of recipes for soups, stews, and casseroles. It is native to the Middle East and was cultivated in Persia thousands of years ago. From there, it was brought into China, approximately 1,500 years ago. It made its way into Europe a few hundred years later and quickly became a staple in a number of cultural cuisines.

The health benefits of spinach include skin care, improved eyesight, regulated blood pressure, stronger muscles, and prevention of age-related macular degeneration (AMD) and hemophilia. It is also good for treating cataracts, atherosclerosis, heart attacks, and neurological disorders. It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits. Aside from all this, it aids in the healthy fetal development and growth of infants.

The various health benefits of spinach are due to the presence of minerals, vitamins, pigments, and phytonutrients, including potassium, manganese, zinc, magnesium, iron, and calcium. Spinach is a green vegetable which has a very wide distribution. It can be grown as a backyard crop or bought from the market at affordable prices. It is a source of vitamins like folate, niacin, vitamin A, vitamin B6, vitamin C, vitamin K, and contains traces of the rest of the essential vitamins.

Other important elements, including thiamine and riboflavin, which are used in various reactions in our body, are also found in spinach. Spinach is also rich in pigments like beta-carotene, lutein, xanthene, and chlorophyllin. The best part is that spinach has a low-fat content. Spinach offers a wide range of benefits to most of our physiological processes, whether consumed in raw or cooked form.

All topped with French dressing:

French dressing contains Red Wine Vinegar, Dijon Mustard, Dried Garlic, Paprika, Salt, and Extra Virgin Olive Oil.

Garlic (Allium sativum) is a strong-smelling, pungent-tasting herb. It is a close relative of onion and is native to Central Asia. It has been used as a food-flavoring agent and as a traditional medicine. Mankind recognized the curative qualities of this magic herb over 3,000 years ago. Sir Louis Pasteur, the scientist who discovered pasteurization, effectively utilized the anti-bacterial qualities of garlic all the way back in 1858. World War I medical surgeons used the health benefits of garlic juice as an antiseptic for treating war wounds.

Allicin in garlic provides innumerable health benefits which include combating cold and cough, lowering blood pressure, fighting heart ailments, and preventing Alzheimer’s. It also helps relieve earaches, treat intestinal issues, cure wounds, prevent cancer, and relieve gas.

Garlic contains useful minerals such as phosphorus, potassium, magnesium, zinc, calcium, and iron, as well as trace minerals like iodine, sulfur, and chlorine. It is a rich source of vitamins like folate, thiamine, niacin, and vitamin C, A, K, and B6. In terms of organic compounds, it is one of the rare sources of allicin, allisatin 1, and 2. The herb is really low in calories, saturated fats, and sodium.

Most salad dressings should contain olive oil which has been used by mankind for many centuries. It is also utilized for cooking purposes, developing cosmetic products and soaps, for medicinal purposes, and as pharmaceutical supplements. It can also be used as fuel and for lighting lamps. Olive oil is an essential fruit oil, which we get from the olive tree crop found mainly in the Mediterranean regions.

The health benefits of olive oil include treatment of colon and breast cancer, diabetes, heart problems, arthritis, and high cholesterol. It also aids in weight loss, improves metabolism, digestion, and prevents aging. It is a staple ingredient for many culinary preparations and also serves a variety of medicinal purposes.

It helps in lowering the bad cholesterol levels in our blood, as it is rich in monounsaturated fats. The extra virgin olive oil variety contains the highest level of antioxidant polyphenols and oleic acid. It is thus a healthier option compared to other vegetable oils.

However, it also has lots of calories, so it should be used in moderate amounts for the best health results. The Food and Drug Administration recommends 2 tablespoons every day to reduce the risk of heart disease.

Rich in antioxidants, vitamin K, and vitamin E, olive oil boasts a very good nutritional profile. It has mono-saturated fats like oleic acid and palmitoleic acid, which constitutes 10g of the total fatty acid count of 14g in this oil. Olive oil is also free of carbs and cholesterol, thereby reducing the risk of heart diseases. The calorie count of this oil is similar to canola oil or butter, at around 120 calories in 1 tbsp of olive oil.

After paying for the salad with your card, you take a four-minute stroll from the restaurant to your workplace where you’re about to do something in the few darkling hours.

This may involve calling your clients, entering some data on your computer, filing or documentation, or anything else that is termed as Work. Sitting on your chair pushing back and forth; you’re playing with that black ball pen you are holding and sipping green tea from your favorite mug.

It looks like the air conditioner in the hall is not working properly. Each employer in that hall among you understands in this moment that Life is not just a vacation you come on this earth to enjoy. But now you know that it is beautiful only if you take care of your body and mind by eating well, exercising, and thinking positively. You will not give in; no, you’ll accept your weaknesses and work on them. The rage of looking beautiful all the time is not there in you as you

However, one day of the year 2048 you will look at your reflection in a mirror you’ll see wrinkles on your face no makeup will be able to hide while your grandkids playing around you. A year when they will be adults. As they say not everything goes round and round. Some things go up and —

By the time you reach home all is dark. A young couple of street performers in their twenties, wearing skinny jeans, and baggy t-shirts — playing with rings and balls — just finish their act and start packing their stuff while collecting money from the ground. On your way, you see most people looking down on their phone screen. We’re very faithful slaves of this amazing technology. You take stairs instead of elevators to your apartment on level 3 of this building as you always like to do around this time.    

Later, looking out of the balcony, onto the streets, You’re eating a bowl of salad.

[heathparticles]

The Health Diaries: The 20 something clueless girl

Photo Credit: By Hammer & Tusk on Unsplash

Based off NewYork Magazine’s weekly Sex Diaries, ‘Health Diaries’ series is a collection of routines from anonymous real people where they record a week of their lives about food, nutrition, and health  — with strange, realistic, often helpful, and always revealing results.

Today’s diary is by a 23-year-old woman who is an art and design student from North India.

DAY ONE

8:15 a.m. A usual start: The noise of mum working in kitchen wakes me up; I never used an alarm in the morning. Typical morning scramble — a quick visit to the restroom and then shower, a couple of bread slices with butter in breakfast and then packing the college bag with lunch. Now I have half an hour to get to college.

Noon. I’m still in class about to go out to have my lunch. While sitting with a friend silently, she suddenly starts talking about her dark skin, double chin, and imperfection all around. I can feel her. But I am hungry. So I try to avoid her and get up to leave for lunch.

In the lunchroom, the discussion continues. She tells me that she used to do exercise every day but due to heavy study load and extra housework, she doesn’t have time to do exercise. I’m listening to her but my mind wants to know what’s inside my lunch box. The food in that box must be cold by now but I don’t care. I’m hungryyyy. Sorry dear, now I can’t take it anymore.

I open my box, ask my friend to join me but she says she is not hungry. I start eating my lunch while she scrolls her Facebook feed. She smirks sometimes while looking down at her mobile screen. After the break, we need to go back to class for next lecture.

Usually, I am busy at this time creating artworks and writing essays while chatting with friends but today I am staring at a lizard on one of the dirty walls of the classroom. I’m not feeling good; I know I’m not healthy.  Not that I’m sick — but I’m having a rough day physically and mentally. I do know my problem. This is a case where the food I’m having is fresh and healthy but it’s not what I want. I want something spicy, tempting, and different.

4:00 p.m. I arrive home, then off to shower. It’s relaxing. I am on my bed fondling with my artwork sheets; mum knocks my door with a glass full of warm milk for me. I request her to leave the glass the bedside for later as I was busy at the moment. She understands me so she does exactly that.

6:30 p.m. My dad and my brother are at home for what seems like five minutes and I’m off to my tuition classes on my bike. I am thirsty. I should have had some water before leaving home.

9:00 p.m. I enjoy designing and drawing artworks and creating type in this class. Having fun with friends is a bonus. Time to leave for home. I’m feeling like eating chaat (an Indian spicy and tangy dish) from a street food hawker but I resist. Mum’s dinner would be far better than that hawker’s chaat in a lot of ways. I know I am underweight.

10:30 p.m. After leaving more than half of the food on the plate, I say goodnight to everyone. Finally done with the flossing, teeth brushing and whining about a bad day, now I’m in bed; I put my air conditioner on. My hands start texting my friend on Whatsapp and doing some useless bantering before I doze off without saying bye to her.

DAY TWO

9:15 a.m. Daily wake-up; I’m being a very poor sleeper lately. This morning’s routine is especially crappy: no time to make the bed and have breakfast. I need to hurry up and get ready for college.

9:45 a.m. Sitting in class, I post a selfie on Instagram with lazy expressions. I keep scrolling the feed looking at photographs and feel worse. I need some help. This will not be a fun chat with vanilla friends, but maybe consulting session with someone who can understand me and can guide me. I will talk to Mum tonight.

2 p.m. I’ve been on Instagram and Facebook all day, sending updates. The usual time spent in texting as well. Like me, most of my friends are clueless about what they’re doing at this moment. But usually, after a few messages back and forth, we agree to stop the conversations and put the mobiles on rest. “open our pics,” meaning show our faces.

9:30 p.m. Lying in bed having a glass of Luke warm milk and still feeling hungry. Nothing strange — just a regular temptation.

DAY THREE

6 a.m. Eyes closed but I am already awake today. I am super excited for today as it’s my friend’s birthday. It’s more about the junk food: Burgers, French Fries, Pizzas, or what not. And I can’t sleep just fantasizing about cheese rolling down and squeezing in between the buns and bread base. I can think wild when it comes to food because I am ready to feast on anything that will come my way.

9 p.m. Two of my friends are at my house and we’re off, dressed as queens glitter all over for the party. We will do the makeup in the car: One unties her hair and the other starts working on lips and then her dress. Definitely, don’t want any potential issues (or hazards), should we get busy in dancing and eating.

10 p.m. We arrive at the venue. The vibe of the restaurant is impressive. It’s busy but we have a full separate section (a couple of tables) booked for the night. We are ready to settle down. The birthday girl arrives. We bombarded her with wishes, flowers, and gifts. The music was loud and we ordered our fuel. We’re showing off our dresses while feasting on the food. We’re a bunch of hungry lollapaloozas that are there to have some good time. This stuff is not easy to empty stomach— time to eat more.

11:00 p.m. While wrapping up the party one girl tells the other to have a look at her watch. We have to hurry up. We finish eating and hit the road. We're not used to such late night outs but today is an exemption. And I was desperately in need of this. I am getting tired now. By the time I’m sleepy, we’re just home. I suggest going all of my friends to stay at my place tonight but they chose not to because they say that will disturb my parents.

Midnight. I am happy with the way the night went. My dad comes out of his room and says in his usual way: “Be careful and don’t be late next time.” I find myself nodding and entering my room. Need some sleep because I need to go back to college tomorrow.

DAY FOUR

8 a.m. Still dreaming about last night and feel someone is standing beside my bed. It’s my younger brother with a pillow in his hands. I know what’s in his mind. Would love to stay in bed but I have to jump and get away from his playful hits. Still, my eyes are closed and giddy after last night. After some more hit and miss, he left me to get ready for the college.

3:30 p.m. I’m almost home after a better than usual day at college. I remember all my friends from last night were talking about the party. Being not a pococurante, I leave for home. Once I am in my room after a shower, I call my mum into my room. She’s a bit confused when she sees me smiling. She asks: “You enjoyed last night?” I nod. I need to spend some quality time with family while having dinner.

9:30 p.m. I call the day off at the tuition. Dinner is ready. I am helping Mum at the dining table. Calling dad and brother for it; served them food. I am pleased with myself. Tonight, it’s all about my kind of dinner: Rice, Kadi, Garlic Naan, Paneer (Cottage Cheese), and different types of pickles. But I’m more interested in talking to everyone.

10:15 p.m. Everyone is done with dinner but I’m still toying with my leftovers. Brother makes fun of me because of my slow eating habit.  Ultimately, I finish my dinner somehow and help mum clean the dishes.

11 p.m. Back in my room cuddling with my pillow. Switching off the lights, I doze off immediately.

Midnight. I feel thirsty and rush out for a glass of water in the kitchen. I should keep a jug of water in my room from tomorrow.

DAY FIVE

7 a.m. TGIF (Thank God It’s Friday)

There is nothing special about the day apart from the fact.

9:20 a.m. One of my friends tells me she is going to Canada during the holidays after our exams. We’re excited and start discussing what’s she’s going to buy for the trip and what she’s going to get for us. We’re bitches.

Noon. Lunch with friends while we continue our chat about Canada. We bite into the meal and lean over to whisper and giggle. I have no idea what I’m eating but I’m enjoying with everyone.

9:30 p.m. The food from the party is showing the effect on me. The throat is in severe pain. I’m having constipation and vomiting. Dad takes me to see a doctor. Now, I’m having medicine and milk. I hope I won’t have a fever tonight.

DAY SIX

10 a.m. Last night was long. I was not able to sleep. I’m sending a text message to a friend that I won’t be able to come to college because I am not well today. I’m hoping this won’t last for long.

11:15 a.m. I am still in bed, feeling grumpy. I don’t feel like having breakfast but I have to eat something before taking medicine. Maybe a slice of bread with strawberry jam. I remember the doctor suggesting me to drink water regularly, a couple of fruits, and eating small portions of vegetables that's easily digestible.

4:25 p.m. I’m tired of sleeping and need to freshen up. I feel like I am in a circle moving and returning back to where I started. I am being lazy, having a messy and chaotic mind today.  I get up and visit the washroom. I hear my mobile ringing in my room; I run to pick it up. I’m glad it’s my friend. She wants to know how I am doing. I am feeling better now. We chat for a while on random topics. My responses vary from Yes to Mmmm… to a frown. Though the whole conversation charged me  

9 p.m. The day has been a struggle and I want to be on a vacation from this struggle. I don’t have a luxury of leaving my body for while and float on the clouds. If I had that boon I certainly would have used it today. I just hope the rest of the weekend is not going to be as crappy as today.

DAY SEVEN

7:30 a.m. Not going with the flow but stuck in the river, my body seems to be dead; I feel weak and the fact every part is in pain, everything.  Now I know why they call it ‘Junk’ food: a dish created/cooked by so-called edible raw substances so badly that all its nutrients vanish into thin air.

I need to take action, make some changes, and work on my habits. After debating with myself, I hop in the shower.

10 p.m. Its time to get some rest and think about my body and health. It can’t be set to be very vanilla. I need to get specifics sorted out. Let’s see what the future holds as far as my eating habits and nutrition is concerned.

“Mum, Green tea please.”

Note: I thought of writing and then submitting my diary after listening to this concept from a common friend as I found it intriguing and tempting.

To all the health and fitness enthusiasts and experts, I would like to ask for your tips and suggestions (in the form of comments) for improving my health, routine, and eating habits.

(A Message From The Editor: To be featured anonymously in a future Health Diary, email me with a week’s entries of your daily routine.)

[heathparticles]

Some of my creations and a box of tea #homemadechocolatewithwine #greenmoothie #omelette #chickencurry #greentea #proteinshake #tumericdrink #oats #fruityogurt #indianrotiwithcockedspinach

[heathparticles]

Simple Secrets For Working Like An Aged Care Wizard: How To Generate Magical Empathy And Spread Happiness

A few days ago, I attended an educational session on how to communicate with residents [at work] and relatives [at home] at my workplace.  The session was very interesting and insightful in a lot of ways.

We’re a group of about 25 staff members attending this discussion and after attending the session I thought perhaps it would be a good idea to write about it for everyone else who could not attend it.

It all started with an introduction of the trainer/speaker. And followed by a scenario (given to us) according to which we had a fall in our house at night and we were transferred to a hospital. In the hospital, we came to know that we can NEVER go back home and we have to be transferred to an aged cared facility/residential nursing facility.

Being in such a situation was difficult and I felt mentality paralyzed.

We were asked a few questions like:

”How would you feel about it at that moment?”

“What would you feel about your family members?”

“How would you cope with the change of environment after moving to an aged care facility?”

And our answers were Insecurity, Frustration, Fear, Anxiety, and Sadness to name a few of our feelings.  

As a young carer, I felt something at that moment. Something I always felt while looking at all those old faces we care about every time we work at the facility. It wasn’t a good feeling. Perhaps, we can change that feeling by doing more and better. With that, I listened to the speaker as he went on with his session.

His next scenario was on DEATH.

He questioned:

“How would you feel if you come to know that you’re going to die in next 6 months?”

Now, that is frightening. Isn’t it?

The answers were all concerned with losing friends and family, leaving unfinished business behind, and incomplete personal wishes.

All those scenarios made me think and rethink my perspective. And I hope the same happened to others as well.

But here is a kicker, the best part was yet to begin and the session got even better when the speaker started talking about the main topic which was “Communication” as a skill and how useful and effective it can be in our job.

According to him, there are three main aspects of communication that we can use while interacting with anyone. Whether at home or at work:

Power (Attitude)

Warmth (Smile)

Connectivity (Relationship)

I would like to add another (fourth) aspect which I think is also very important:

Compassion (Empathy)

Let’s discuss briefly each one of these and see how they relate to our professional and personal life:  

- Power (Attitude):

Power in this context means “Power of Your Personality” or your “Attitude” towards life and people in general.

I’ll give you an example:

If you’re getting in a resident’s room without knocking the door or asking the permission of the resident, it’s considered as rude and arrogant. Using your power of personality in a wrong way and showing bad attitude will have an adverse effect on residents and hence you will not have a successful professional career.

On the other hand, if you enter a room with a knock and after getting permission, everything will (most probably) work great for you and the resident.

Book Note: To learn more about the power of personality, read a classic book called "HOW TO WIN FRIENDS AND INFLUENCE PEOPLE" by Dale Carnegie.

- Warmth (Smile):

Trust me, "Warmth in your nature and a Smile on your face" works like magic. I have experienced it more than a few times and that’s why I always make sure I have a BIG smile on my face even if sometimes I am not 100% happy. For me, it’s a test of my patience.

Remember, it all comes down to your body language and facial expressions, and how you use them to your own advantage (which is understanding others and interacting with them effectively). There is a science of psychology behind all this. Depending upon the nature of human being, she attracts or repels both happiness (good behavior) and sadness (bad behavior).

Imagine, how a simple smile can create an environment worth working for and living in!  

The other day after knocking a door, I went inside one of the resident’s room wearing a big smile like I usually do. And I was pleasantly welcomed by another smile (by the resident) and a compliment. This is a perfect interaction. We do have off days when nothing is going well. When a lot of residents are not in a good mood but we have to perform in the same positive manner.

Apart from a smile, there are so many different ways, other human beings can be influenced by our body, facial expressions, and human psychology.

Book Note: Learn more about Human Psychology by reading "THE PSYCHOLOGY OF INFLUENCE," a book written by Robert B. Cialdini

- Connectivity (Relationships):

While working in a facility, creating a professional relationship between a resident and a carer and between staff members is of utmost importance. Connectivity or Networking between human beings helps us in doing that.

The session stressed on communicating with our residents in a friendly way on regular basis. We tried to step into their shoes and walked for some time.

In other words, we did an exercise where one staff member did a role play of a resident laying on the floor having Dementia and the rest of us acted as carers bombarding him with questions all at ones.

After a few moments, the staff member acting as a resident was asked how she was feeling when everyone was around her asking her different questions while she also had to pretend she had Dementia.

She answered: NOTHING. According to her, she was listening to these monologues that made NO sense to her because there was no real communication. There was a lack of connectivity.

We all understood clearly that Listening is equally important as Speaking in any conversation. In fact, I believe in an aged care facility, having the patience for listening to residents is one of the most important traits of a successful career.

From human connectivity, relationships are built that help in dealing with all the problems of residents. Don't forget to be curious about their lives and ask interesting OPEN ended questions instead of close-ended questions.

These open questions make the residents think. Such as:

- How did you meet your husband/wife for the first time?

- What was your profession before retirement?

- How many countries have you visited in your life and which is your favorite one?

- How did you make this drawing?

Try NOT to ask close-ended questions with Yes/No answers such as:

- Do you like sweets?

- Did you Visit the USA?

- Do you miss your family?

Again, DON'T get into monologues. Listen to the answers by residents carefully and give them acknowledgment.

Use good physical posture while interacting with the resident at all times. DO NOT lean in and get too close to her. This will make her apprehensive. Instead, always have a difference of a foot in between you and her while you are chatting with her. But when you think she is comfortable, a simple touch can do wonders.

Last week, when I was feeding one of the residents, I held her hand a few times to make sure she is comfortable and she is connecting with me on some level. I could see her expressions change from blank face to a smile in a matter of minutes. As I was telling you, in the beginning, this all works like MAGIC.

Just TRUST ME and give it a go.

Book Note: "TOOLS OF TITANS" by Tim Ferriss (While thinking about Connectivity, asking right Questions, and Body Postures, this is the only book and author that came into my mind)

- Compassion (Empathy):

Compassion or Empathy is essential for the human race to survive. For us, as professionals working in an aged care, it’s way more important as we deal with residents that are frail and fragile. It’s hard to understand others' problems and help them in any way possible if we are not compassionate about our job and be empathetic towards them. And that’s one of the challenges of our job. Sitting with them, having a small conversation while holding their hand helps.

Having an open heart is the only way, you can experience Empathy.

Another Book Note: Read "WONDER" by R.J. Palacio

Now before I leave let me say that I had a BLAST attending this training session and I would be writing more often about such events and other related issues in future for my readers.