For the upcoming weekly challenge we are challenging the participants to “Eat 1 serving of leafy green vegetables daily.” Greens are the number 1 food you can eat regularly to help improve your health. That’s because leafy vegetables are filled with fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and perhaps even cancer. Here is a list of the top leafy vegetables: Kale, Collards, Swiss chard, Spinach, Mustard greens, Broccoli, Red and Green Leaf and Romaine Lettuce, and Cabbage.
Healthy Cooking Tips & Useful Links
Artificial Sweeteners May Disrupt Body’s Blood Sugar Controls
Cranberry Spinach Salad
Easy Vegan and Jain Cheesecake
Dr. Nandita Shah’s visit to Google to talk about the benefits of a vegan diet. The link to youtube video is: https://snt149.mail.live.com/ol/# Dr. Nandita Shah is the Founder, Director, and a trustee of SHARAN. She founded SHARAN in 2005 with the vision of helping people connect to animals and nature in order to heal themselves and the planet.
Vegetarian, Vegan, & Gluten-Free Cooking
A website dedicated to Vegetarian and Gluten-free options by Anjali Lalani. She is the daughter of Prathibha & Late Mahendra Desai – Desai Construction. A great website with recipes and forward to all who are interested in Wellness and Veganism.
Leafy Greens Rated
The Importance of Eating Your Greens
BMI & WHR Calculator
Connection between food and disease – YouTube Video
Blood Pressure/Hyper Tension
Diabetes – Healthy Food Habits
Bone Density – Learn what Bone Density is & why it’s important?
For the upcoming weekly challenge we are challenging the participants to “Meditate for 15 Minutes Every Day.” If stress has you anxious, tense and worried, consider trying meditation. It’s simple and inexpensive, and it doesn’t require any special equipment. And you can practice meditation wherever you are – whether you are out for a walk, riding the bus, waiting at the doctor’s office or even in the middle of a difficult business meeting. Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and may improve certain medical conditions. To participate in the challenge or to learn more about it, click here.
Save the Date: World Compassion and Vegan Day on Saturday, November 1. The week of October 27 – November 2, JCSC Wellness Program will be challenging participants to stay vegan for one full week!
Do Not Drink Soda, Diet-Soda, or Drinks with High-Fructose Corn Syrup
Why no sugary drinks?
A handful of studies prove that sugar-sweetened drinks are directly associated with increase in obesity and diabetes. Sweet drinks contain a ton of sugar and it is frequently disguised as either fructose, sucrose, dextrose, or corn syrup. All of these sugars are very unhealthy, and as it flows through your bloodstream it raises your blood sugar drastically. A spike in your blood sugar can lead to a response of insulin to try and restore the balance, but if this happens on a consistent basis then the chances of facing type II diabetes are very high.
Why not Diet Soda?
Sugar-free soda contains artificial sweeteners which are equally as unhealthy. It consists of aspartame which tricks your brain into thinking you’re hungry, which can lead to overeating.
What Are the Benefits of Not Drinking Soda? – Learn more about it here.
6 Health Benefits of Not Drinking Soda – Read more here.
10 Tasty Soda Alternatives – Read more.
MEDITATE FOR 21 Minutes Everyday
In the previous weeks, we’ve challenged you with fitness and nutrition challenges to start a healthier lifestyle. This week’s challenge focuses on another significant factor in wellness – mental health.
Did you know high levels of stress actually increase blood pressure? And as we all know, an increase in blood pressure greatly increases your risk in heart diseases. Relieving stress is a good way to decrease your risk and it’s as simple as meditating.
According to Jain principles, a Samayik can be done to obtain tranquility, serenity, and mental equanimity. So this week, we challenge you to meditate for 21 minutes every day (or do a Samayik)
Suggested Reading: JAINA – Learn more about Samayik, why to do it, and how to do it.
WALK A TOTAL OF 10 MILES
Walking is great for your mental and physical health! It’s important to consistently increase your heart rate and walking is one of the easiest ways to a healthier heart!
In this challenge you can distribute your 10 miles according to your preferences. Example: You can walk 2 miles/day for 7 days or 3-4 miles one day and adjust it accordingly.
We suggest pairing up with a walking buddy. Research indicates that working out with a friend or family member not only makes fitness more enjoyable, it also helps you stay on track and maintain your exercise goals.
Also, don’t forget to use your pedometer. It will help keep track of just how many steps you take!