Friday, April 17, 2020

Healthy Lifestyle Tips



Healthy Lifestyle Tips for you
1. Eat a variety of foods 
For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!
·         A high-fat lunch could be followed by a low-fat dinner.
·         After a large meat portion at dinner, perhaps fish should be the next day’s choice?
2. Base your diet on plenty of foods rich in carbohydrates
About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.
3. Replace saturated with unsaturated fat
Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:
·         We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
·         Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
·         When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.
4. Enjoy plenty of fruits and vegetables
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.
5. Reduce salt and sugar intake
A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:
·         When shopping, we could choose products with lower sodium content.
·         When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.
·         When eating, it helps not to have salt at the table, or at least not to add salt before tasting.
Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.
6. Eat regularly, control the portion size
Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.
Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.
Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.
·         Cooking the right amount makes it easier to not overeat.
·         Some reasonable serving sizes are: 100 g of meat; one medium piece of fruit; half a cup of raw pasta.
·         Using smaller plates helps with smaller servings.
·         Packaged foods, with calorie values on the pack, could aid portion control.
·         If eating out, we could share a portion with a friend.

7. Drink plenty of fluids
Adults need to drink at least 1.5 litres of fluid a day! Or more if it's very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay - from time to time.
8. Maintain a healthy body weight
The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!
9. Get on the move, make it a habit!
Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could:
·         use the stairs instead of the elevator,
·         go for a walk during lunch breaks (and stretch in our offices in between)
·         make time for a family weekend activity
10. Start now! And keep changing gradually.
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:
·         Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
·         Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
·         Favourite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low fat options instead, eat them less frequently, and in smaller portions.
·         Too little activity? Using the stairs daily could be a great first move.

Tuesday, August 27, 2019

My Publications till today
Sr no
Name of Journal
ISSN /
ISBN No
Impact Factor+
(ICV)

Title
Volume
&
Issue  no

Name of Author (Research Sch.)
Name of Co-Author (Research Guide)
1
PunarnaV
An International Peer Reviewed Ayurved Journal
2348-1846
1.235
Vol :2,
 Issue: 4
(July-Aug
2014)

Dr. Uday B. Bhoir.

Dr. Uday S. Kulkarni
2
Dirghayu International
Peer Reviewed Ayurved Journal
0970 - 3381
-

Vol; 31-01
Issue:121
(Jan-Feb-Mar 2015)


Dr. Uday B. Bhoir.

Dr. Mrs. Pushpalata Kamble.
3
PunarnaV
An International Peer Reviewed Ayurved Journal
2348-1846
1.235
Vol:2,
Issue:5
(Feb-Mar
 2015)

Dr. Uday B. Bhoir.

Dr. Mrs. Pushpalata Kamble.
4
“Ayurved Galaxy”(An International  e-journal)A Comprehensive Health Publication

“ Conceptual   Manipulation   of   the  ‘Sama  Ayam-Vistara
Vol: 04
(July
2015)

Dr. Uday B. Bhoir.

Dr. Uday S. Kulkarni
5
 National
      Ayurvidya Journal
03  78-6463

“ Study of Anguli-praman wsr to anguli-praman of foot & its correlation with  flat foot deformity ”
Vol :01
 Sept
2015.
      
         Dr. Mallikarjun Mhetre

Dr. Uday B.
Bhoir
6
 Journal of International conference- (Tantra Sharir, Kundalini Yoga & Psychosomatic Disorders, BHU, Varanasi.)
ISBN No 978-81-7637-361-6

Study of Probable Anatomical Structure concerned with Manipur Chakra.
Vol:01
Sept
2015
27th
28th

Dr. Santosh Singh

Dr. Uday B. Bhoir.
7
Dirghayu International
Peer Reviewed Ayurved Journal
0970 - 3381
-

Study of Probable Anatomical Structure concerned with Manipur Chakra. 
Vol:33-01
Issue:124



Dr. Santosh Singh.

Dr. Uday B. Bhoir.
8
Dirghayu International
Peer Reviewed Ayurved Journal


0970 - 3381
-

Evaluation of ‘Ayam – Vistara, in  Sthoulya.
Vol:33-01
Issue:124



Dr. Rakesh Chaudhari.

Dr. Uday B. Bhoir.
9
IAMJ International Ayurvedic medical journal
23205091
4.018
Mental Deformity Individuals with Low IQ & Its Relation with Sama Ayam Vistara
Vol: 6,
 Issue :8
Aug 2018
Dr. Uday Bhoir.
Dr. Mrs. P.B. Kamble
Dr. Umesh Ghate.
10
World Journal of  Pharmacy and  Pharmaceutical Science
(WJPPS)
2278-4357
7.421
&
ICV:
84.65
Conceptual Study of sarata & Praman Sharir with Respect to Sandhis of Majjasarpurusha
Vol:07,
Issue : 12
Dec 2018.

Dr. Swarup Kulkarni

Dr. Uday Bhoir
11
World Journal of Pharmaceutical Research
(WJPR)
2277-7105
8.074
&
ICV:
90.8
Hypothetical Utilization of Praman sharir with respect to Sama Ayam Vistara in present era
Vol:08
Issue : 2
Feb 2019

Dr. Uday B. Bhoir
-

12
World Journal of  Pharmacy and  Pharmaceutical Science
(WJPPS)
2278-4357
7.421
&
ICV:
84.65
“Study of probable Anatomical structure related with Adnya Chakra”
Vol:08
Issue : 2
Feb 2019

Dr. Manisha Lokhande.

Dr. Uday B. Bhoir.
13
Internal Journal of Recent Scientific Research
(IJRSR)
UGC
ISSN
0976-3031
7.383
&
ICV:
81.25
Rasdhatu Vikruti  Individuals  and its relation with Praman Sharir with respect to Sama  Ayam & Vistara”
Vol:10
Issue:02-B
Feb 2019 
Dr. Uday Bhoir.
Dr. Mrs. P.B. Kamble
Dr. Umesh Ghate.
14
World Journal of Pharmaceutical Research
(WJPR)
2277-7105
8.074
&
ICV:
90.8
“Raktadhatu Vikruti (Kitibh kustha individuals) and its relation with Praman Sharir w. s. r. to Sama Ayam & Vistara
Vol:08
Issue : 05
Mar 2019 
Dr. Uday Bhoir.
Dr. Mrs. P.B. Kamble
15
Journal of Emerging
Technologies and Innovative Research
(JETIR)
UGC
ISSN
2349-
5162
5.87
Conceptual & comparative study of Majjasarata and Mansasarpurusha with respect to sandhi.
Vol : 6,
Issue:6
June 2019
Dr. Swarup
Kulkarni
Dr. Uday
Bhoir.
16
International Journal of Scentific Research
(IJSR)
UGC
ISSN
2277-8179
4.758
&
ICV:
93.98

An outlook of Pada Sharir from Ayurvedic and Modern Prospective.
Vol:8
Issue:8
Aug 2019
Dr. Suvarna Shelar.
Dr. Uday Bhoir.
17
International Journal of Scentific Research
(IJSR)
UGC
ISSN
2277-8179
4.758
&
ICV:
93.98

Study of Correlation Between Ayurvedic Concept of Kshetra as Garbhasambhav Samagri & Modern Concept of Endometrium
Vol:8
Issue:8
Aug 2019
Dr. Harsha Gambhire
Dr. Uday Bhoir.
18
Journal of Emerging
Technologies and Innovative Research
(JETIR)
UGC
ISSN
2349-
5162
5.87
“Mamsa Dhatu Vikruti (Arsha vyadi Individuals) and its Relation with Praman Sharir W.S.R. to Sama Ayam & Vistara”
Vol : 6,
Issue:6
June 2019
Dr. Uday Bhoir.
Dr. Mrs. P.B. Kamble
Dr. Umesh Ghate.



























Publications other then peer reviewed Journal


Name of
Journal / Souvenir

Title

Name of Author

Name of Co-Author
19
Yoga life – An International Research Papers.
www.yogalife.co.in
A detail study of Shatchakra w.s.r. to Manipur Chakra & its related diseases.

Dr. Megha Saini

Dr. Uday B. Bhoir.
20
Souvenir – National seminar on Advance Modalities in Anorectal disorders. ( Held at DY Patil Ayurved college & Research centre Pimpri, Pune)
Evaluation of  Sama Ayam – Vistara in unhealthy individuals with Congenital / Developmental deformity.

Dr. Uday B. Bhoir.

Dr. Mrs. P. B. Kamble.