I am Nuts about Nuts!

 

I am Nuts about Nuts!

Dr Satya N Vijayvergiya

 

I have incorporated nuts & seeds in my diet first thing in the morning and prefers fruits and vegetables

In lunch/dinners and snaking times.

 

There are numerous benefits of nuts. They are good for weight loss, blood sugar level, thyroid, improving immunity, thinning of blood, reduced risk of stroke, improving LDL and HDL, for bones and joints, gut health and for heart health to name a few. They have Vitamins E, K, B1, B6, fiber, protein, many useful minerals, antioxidants and good fatty acids.

How much to consume? American Heart Association recommends 1.5 Oz (43 Grams). You should not consume too much either because of calories.

I have nuts in the morning but you can have them anytime of the day. I have almonds, walnuts, pistachios, cashews, pecan and pine nuts (all total 1.5 Oz). How much is 1.5 Oz? About 1/3^rd cup or a closed fistful. Every couple of weeks you can substitute other nuts in and out. For example, Brazil nuts or hazelnuts or macadamia nuts. As is a general rule with any food, more the variety, the better it is. You can have nuts with a spoonful of Coconut oil (you can choose extra virgin Olive oil also).

A note about Almonds so called King of nuts. You could soak them overnight. They may be easier to digest, which can increase your absorption of some nutrients. I buy them at KAMDAR (really good quality at better prices) or at Amazon. It is my daily morning routine. You can have it for a snack or with or after meals also. But it most beneficial to have them in the early morning. I have noticed in my annual physical checkups that in last few years my A1C has come down and my cholesterol levels have improved.

Please see below for all the nutrients and health benefits of nuts. Please feel free to comment and any feedback you may have. You can forward this message to anyone you like also.

 

 

 

Nuts
1	Almonds (soaked)	E, healthy fats, fiber, protein, magnesium, phosphorus(loaded)	Lower LDL, oxygen flow through blood, bone building, weight loss, lower blood sugar, gut bacteria
2	Brazil nuts	Selenium, E, magnesium, B1, B6, Calcium, copper, zinc, manganese, Phosphorous	Thyroid, immune system, bone, brain, kidneys, lowers cholesterol, reduced inflammation
3	Cashews	Protein, healthy fats, and antioxidants (polyphenols), magnesium, manganese, zinc, B6, K	Reduce risk of stroke, reduction in LDL, good for diabetes, lower blood pressure and sugar
4	Hazelnuts	Protein, fiber, E and antioxidants	For high cholesterol, high levels of other lipids in the blood, heart disease, Alzheimer disease
5	Macadamia	Very high in monounsaturated fat	Lowers LDL, better for heart
6	Pecans	E, magnesium,	Bone strengthening, lower cholesterol
7	Pine nuts	Protein, iron, and magnesium, E, fiber	Very good for brain health, blood sugar levels stable, raise HDL and lower LDL, helps skin
8	Pistachios	Bursting with the fiber, minerals, unsaturated fat, protein	Keeps your blood sugar in check, blood pressure, and cholesterol in check, blood oxidative

9

Walnuts

Omega 3 fatty acids, antioxidants, folate, iron, magnesium, potassium, calcium

Lower cholesterol, ease inflammation, lower blood clots, eases cancer and heart disease, cognition

 

 

 

 

 

 

                                                      SEEDS

Seeds can be beneficial for weight loss due to their high Fiber content, which promotes satiety and aids digestion, potentially reducing overall calorie intake. They also provide essential nutrients and healthy fats, supporting overall health and metabolism. Some seeds, like flax and chia, are known to help regulate blood sugar levels and manage hunger. 

Here's a more detailed look at how seeds can contribute to weight loss:

1. High Fiber Content: 

• Seeds are excellent sources of both soluble and insoluble fiber, which help you feel full and satisfied.
• Soluble Fiber absorbs water and forms a gel in the stomach, slowing down digestion and making you feel full for longer.
• This can lead to reduced calorie intake and prevent overeating.

2. Nutrient-Rich:

• Seeds are packed with essential nutrients like vitamins, minerals, and healthy fats, contributing to overall health and well-being. 
• These nutrients can support energy metabolism and help regulate hunger, making weight management easier. 

3. Blood Sugar Regulation: 

• Seeds, particularly chia and flax, can help stabilize blood sugar levels, preventing energy crashes and cravings.
• This can help regulate appetite and reduce the likelihood of overeating.

4. Examples of Weight Loss-Friendly Seeds: 

·       Flax seeds:

High in Fiber and omega-3 fatty acids, they can help you feel full and may aid in weight loss. 

·       Chia seeds:

Known for their high Fiber content and ability to absorb water, they can promote satiety and aid digestion. 

·       Pumpkin seeds:

Rich in protein and healthy fats, they can be a filling and nutritious addition to your diet. 

·       Sesame seeds:

Contain Fiber and healthy fats, potentially aiding in weight loss and improving overall health. 

·       Sunflower seeds:

Provide healthy fats and Fiber, supporting weight management and heart health. 

·       Hemp seeds:

Offer a complete protein source and healthy fats, contributing to satiety and overall health. 

·       Fenugreek seeds:

May help curb hunger and promote fullness, potentially aiding in weight loss. 

                                 FRUITS AND VEGITABLES

 

Fruits and vegetables offer numerous health benefits due to their high content of vitamins, minerals, Fiber, and antioxidants. These nutrients play a vital role in maintaining overall health, boosting the immune system, and reducing the risk of chronic diseases. 

Here's a more detailed look at the benefits:

Nutrient-Rich:

·       Vitamins and Minerals:

Fruits and vegetables are packed with essential vitamins (A, C, E, folate) and minerals (potassium, magnesium) that are crucial for various bodily functions. 

·       Fiber:

They are an excellent source of dietary fiber, which aids in digestion, helps prevent constipation, and may reduce the risk of bowel cancer. 

·       Antioxidants:

Fruits and vegetables contain antioxidants that protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases like cancer. 

Health Benefits:

·       Improved Digestive Health:

Fiber in fruits and vegetables promotes healthy bowel movements and helps maintain a healthy gut microbiome. 

·       Boosted Immune System:

Vitamins C and A, along with other nutrients, play a role in strengthening the immune system and protecting against infections. 

·       Reduced Risk of Chronic Diseases:

A diet rich in fruits and vegetables is associated with a lower risk of heart disease, stroke, type 2 diabetes, some cancers, and obesity. 

·       Weight Management:

Fruits and vegetables are often low in calories and high in fiber, which can help promote satiety and aid in weight management. 

·       Healthy Skin and Eyes:

Vitamins A and C, found in many fruits and vegetables, contribute to healthy skin and eye health. 

·       Improved Mood and Brain Health:

Some studies suggest that a diet rich in fruits and vegetables may contribute to improved mental well-being and cognitive function. 

Specific Examples:

·       Citrus fruits:

Rich in vitamin C, which is an antioxidant and supports immune function. 

·       Leafy green vegetables:

Good source of vitamins, minerals, and Fiber, and may reduce the risk of heart disease. 

·       Berries:

High in antioxidants and Fiber, contributing to heart health and reducing inflammation. 

·       Cruciferous vegetables (broccoli, cabbage):

Contain compounds that may help lower cholesterol levels and reduce the risk of cancer. 

·       Avocados:

Provide healthy fats, Fiber, and vitamins, promoting heart health and aiding in weight management. 

 

                               FITNESS MANTRA

-In addition to diet I follow daily walking 10K steps a day in addition to

30 Minutes of daily following types of PCB’9 morning exercise routine.

-PLANKS/PADMASANA/PILATES/PUSHUPS/PLOW POSE/PRANAYAM/PYRAMID/PAWAN MUKTASANA/PURVOTANASHNA

-CAMEL POSE/CAT COW STRETCH/CHILD POSE/CRISS CROSS/CORPSE POSE/CHAIR POSE/COBRA POSE/CALF RAISES/COW FACE POSE

-BRIDGE POSE/BALASANA/BOAT POSE/BOW POSE/BIRD DOG YOGA POSE/BENDING POSE/BUTTERFLY POSE/BURPEES/BYCYCLE CRUNCHES

 

In addition to these daily fitness routines, I follow following progress process for leading a happy and healthy lifestyle.

 

 

 

 

 

 

PROGRESS PROCESS (EPC’S WAY)

 

1-Early to bed and early to rise makes a man wealthy and wise.

2-Eating well with nutritious diet keeps a man fit and fine.

3-Education is the pathway to progress and prosperity.

4-Exercise and meditation must be done everyday in the morning to keep healthier lifestyle.

5-Everyday keeping the journal and posting the daily activity schedule is important to achieve your desired objective.

6-Event planning for a day is important to enhance once productivity.

7-Everyday reading habit is important to keep oneself updated.

There is a famous proverb in HINDI “PADHOKE LIKHOGE TO BANOGE NAWAB”

8-Even skilling and reskilling oneself on daily basis shall make oneself a master in particular skill you are passionate about.

9-Positive attitude shall take an individual to commanding heights.

10-Purpose and passion is prerequisite for attaining any success.

11-Prerequisite to attain the success is you have to start loving yourself first.

12-Proactive habit gets developed with an inspired mind.

13-Prime perspective in once personality is to love others and mutual trust and respect for each other.

14-Process automation shall help improve once productivity and efficiency.

15-Perception about your personality is important so one has to work on building the brand.

16-Procrastination is a major impediment to success so act just now.

17-Create a network to help you achieve your desired objective.

18-Continueous interaction and communication with fellow team members is important for clarity and avoiding any confusion.

19-Continue to invest your funds and time so as to yield good return on investment.

20-Continueous keeping the track of finances helps in decision making to fill the gap.

21-Choose your mentor for professional guidance helping oneself to make the right decision.

22-Contemplate for early failures as failing fast help in for speedy correction.

23-Continue to delegate to the team members so as to free yourself from mundane repetitive tasks.

24-Continueous improvement and aspire to do more.

25-Spend wisely your funds so as not to create nonproductive assets.

26-Setting goals brings clarity which ultimately results in success.

27-Save money so as to eliminate stress during tough times.

28-Shape your journey to be productive in all situations.

29-Surround yourself with the best team and be yourself.

30-Shape your thought process to think big.

31-Share your opinion but judge less.

32-Success is achieved by those who have ambitions. 

Also, right from my childhood I have been chanting and practicing this “ASHTAMRIT”

MANTRA for peaceful and prosperous stress-free life.

 

 

अद्वेष्टा सर्वभूतानां मैत्रः करुण एव च ।
निर्ममो निरहङ्कारः समदुःखसुखः क्षमी ॥ १२-१३॥

 

He who hates no creature, who is friendly and compassionate to all, who is free from attachment and egoism, balanced in pleasure and pain, and forgiving . . .

सन्तुष्टः सततं योगी यतात्मा दृढनिश्चयः ।
मय्यर्पितमनोबुद्धिर्यो मद्भक्तः स मे प्रियः ॥ १२-१४॥

Ever content, steady in meditation, self-controlled, possessed of firm conviction, with mind and intellect dedicated to Me, he, My devotee, is dear to me.

यस्मान्नोद्विजते लोको लोकान्नोद्विजते च यः ।
हर्षामर्षभयोद्वेगैर्मुक्तो यः स च मे प्रियः ॥ १२-१५॥

He by whom the world is not agitated (affected) , and who cannot be agitated by the world, who is freed from joy, envy, fear, and anxiety — he is dear to me.

अनपेक्षः शुचिर्दक्ष उदासीनो गतव्यथः ।
सर्वारम्भपरित्यागी यो मद्भक्तः स मे प्रियः ॥ १२-१६॥

He who is free from wants, pure, alert, unconcerned, untroubled, renouncing all undertakings (or commencements) — he who is (thus) devoted to Me, is dear to Me.

 

यो न हृष्यति न द्वेष्टि न शोचति न काङ्क्षति ।
शुभाशुभपरित्यागी भक्तिमान्यः स मे प्रियः ॥ १२-१७॥

He who neither rejoices, nor hates, nor grieves, nor desires, renouncing good and evil, full of devotion, is dear to Me.

समः शत्रौ च मित्रे च तथा मानापमानयोः ।
शीतोष्णसुखदुःखेषु समः सङ्गविवर्जितः ॥ १२-१८॥

He who is the same to foe and friend, and also in honour and dishonour, who is the same in cold and heat and in pleasure and pain, who is free from attachment . . .

तुल्यनिन्दास्तुतिर्मौनी सन्तुष्टो येन केनचित् ।
अनिकेतः स्थिरमतिर्भक्तिमान्मे प्रियो नरः ॥ १२-१९॥

To whom censure and praise are equal, who is silent, content with anything, homeless, steady-minded, full of devotion — that man is dear to Me.

ये तु धर्म्यामृतमिदं यथोक्तं पर्युपासते ।
श्रद्दधाना मत्परमा भक्तास्तेऽतीव मे प्रियाः ॥ 

They indeed, who follow this Immortal DHARMA (Law of Life) as described above, endowed with faith, regarding Me as their Supreme Goal — such devotees are exceedingly dear to Me.

 

 

                                 PROFESSIONAL JOURNEY SO FAR

 

      -As I reflect on my professional journey, I am reminded that death is an inevitable part of life. I am grateful for the opportunities I have had, and strive to have lived a life of INTEGRITY/HONESTY/MUTUAL TRUST & RESPECT FOR EACH OTHER & TRANSPARENCY.

-Throughout my 50+ years career, have been blessed with incredible support from clients/colleagues/mentors/& friends. I am thankful for the experiences, lessons & relationships that have shaped me into the person I am today. My professional ELECTRONICS & IT/ENERGY & ENVIRONMENT/IOT&AI journey has been marked by various innovations, creativity & a passion for deploying the same way ahead of time.

-I am proud to have developed & deployed several transformative technology products and solutions, consulted many global & Indian clients being keynote speaker & panel judge in many conferences and events, chairman of several subcommittees of ISA (ESDM) & SMART GRID FORRUM( RENEWABLE ENERGY)/Won excellence in ELECTRONICS awards from MEITY/Excellence in Dairy Electronics from IDA/National R&D Award from DSIR and explored my creative side through professional writing on emerging technology trends & global economic trends happening.

 -As I look to the future, I remain committed to sharing my insights & expertise with others. I am open to collaborating on consulting, podcasts & conferences and events and I am also eager to continue learning from others & I am still a student and novice at heart.

-I am grateful for the blessing& support I have received and look forward to your continued goodwill, blessings & prayers. Thank you for being part of my journey.

Yours sincerely   

Satya N Vijayvergiya