Health for teachers

a virtual company and serves clients back India. Today India is experiencing an epidemic of chronic diseases such as diabetes, obesity, heart diseases, depression, which often goes undiagnosed or is diagnosed at a very later stage. Today we are at that time when we need to change our action from reactive to proactive. At MediSchool, she and her team are life coaches and psychological counselors working for better lifestyle of people of the country. We welcome you again, ma'am, once again to Manav Vajna International School. I would like to request our respected adjoints, Surbhi ma'am, Karuna ma'am, and Anita ma'am, to present Dr. Preeti Nanda ma'am with a platter and welcome her. And thank you for having me here, and I'm quite sure that by the time we end this session, you all would have really laughed and taken some messages back home. Thank you. I request ma'am to take over. Very, very, very good morning to all of you. Good morning. Wow, you know, when I was told, ma'am, I literally jumped out of my chair. I said I'm going to see teachers with their full vibrant energy this time. And I especially thank you all for, you know, sparing this time out. So before I start my talk, I will want to— all of us to do this meditation. I really love doing this. Open your eyes. Sit on your chair with your feet on the floor. All those who are standing behind, please relax your body and have your feet on the floor. No noise, please. Close your eyes. Take a deep breath. Hold your breath and just relax yourself. Please think of all the challenges you have in your life. Imagine from the floor to your feet comes a layer of white light. Concentrate on it. Feel its warmth as it enters your body. Feel these delights sink into each muscle and the fiber. Delights in your palms, knees, thighs, abdomen, eyes, head. Your throat, your head. It illuminates your face like sunlight. It infuses you with calm and confidence. I am calm. I am centered. Calm and at peace. Now imagine the light returning to your cervical plexus, radiating to your abdomen, to your knees, to your surrounding areas, and protecting protecting you. Imagine that you can do everything in life, whatever you want to do, whatever whatever you think you should do, whatever which is going to bring happiness to you, to your loved ones, and to everyone around. Slowly open your eyes and feel the energy around you. Good morning, everyone. So, keep to spiritualism, it is religion, and you know, we go away from that. But I've realized that even if we can take out 30 seconds in our daily routine, it fills us with so much energy that we— our body and mind gets aligned. Thank you for being supportive. So the topic today is Heartful Eating. Have you ever thought about it? What comes to your mind when you say thoughtful eating? No oil. Okay, no oil. Dragon's bite. Right time. Proportion. Proportion. How does all this say thoughtful? You have given it a thought. You are happy with it. From the farmer to the person who cooks it. And we are grateful that you have your limbs working, you are able to eat and accept the blessings we are giving you. Very, very well said. So how many of us do think when we eat? I think. Right. So we have about 5-6 people in this big group, right? For most of us it is like breakfast, jatha jatha you grab something If you are lucky. Otherwise you reach school and think, I am feeling so hungry, what should I do? Let me look in my bag if there is something, right? When we do lunch, after everybody has had lunch, we think, let me gobble it because we got chokha bahane jaahan hai. Am I right? Yes. Right? And ab lad kisi din bachche mein hi agar mein ya we are alone, then what we want to do? Just try to write. Okay, what else? Huh? Maggi. Okay, what else? We don't want to cook. We don't want to cook, but okay, if the food is already cooked, then what you will do? Eat a lot. Eat a lot. Okay, and how will you eat? On the dining table or where? Yes. So what is the luxury for us? Nobody who food is It's good. So you sit on your bed or your sofa and watch TV while we are eating food, is it? Yes. Yes. So what do you think this is all about? TV watch karte hai, food kana kithni kachi vaag hai? Wow, we are so intelligent. We all know it's not good, but we love breaking rules and doing things which are not good, right? Yeah, we can do it. It's a nice opportunity for us to go back to our colleges. Yeah or no? Yes, right. So thoughtful eating means a lot of things. We all know, mommy, right? And same recipe, say the taste is not same. Do you agree or not? Because if she's not made anything, they make it a point they will not allow me to enter the kitchen and they'll say, "Bahut hamik chana hai, you order them," right? But purane times maybe, samaye times maybe, new ki aadha mummy, hanabana bhi hai, it is tasty. Kyo kesi ho tha hai? Aaj? Yes, so we call this prana or soul. We all know food is living. Yes, so this is the prana of the food. Agara bas ke kaage, it will give you more energy. Agara happily kaage, it will give you more energy. So I want 3 teachers to please come here. Any 3. Yeah, somebody from the back chair also can walk in. 3 teachers. Now, who is the third one coming? Please come. Yes. Yeah, so please observe what they're doing. Yeah. Hello. Hey, yeah, please take your seat. So what would be your— what do you think should be Koma's response to Anupama? What should be Koma's response to Anupama? Agar aapke saath hai, so agar kya hoga ho gayi? Exactly, we will never be sure because as human beings, the least we expect from the other person is recognition, right? Yeah. And what happens to food when we watch TV while eating food or, you know, we just rubble here and there while eating food. What happens to food? How does food feel? Bad. No, no, how did you feel? The second time when you were trying to hold her hand also, but she did not look towards you. Neglected. So will you do some work for her? No. Will you give her positive energy? Of course not. Of course not. Yes, I like the of course not. Yeah, so how do we expect that food, which is 70 to 80% of our lifestyle, will give us back the energy to do our things from morning till night the way we want to do. Yeah? Therefore, you know, lot of places in corporates I take this talk, tired of being tired. How many of us are tired of being tired actually these days? Right? How many of us have not felt an ache in our body? At any part of our body in the last one week? Eat, sleep, eat, sleep, eat, sleep, eat. Anybody's. Right? And then this American Joe who said, "Life is about getting up in the morning and going to the bed at night and doing whatever you love to do during the day." So are we alive? No. Yes? Because the moment I get time, I would love to go and lie down because One part of my body is aching or feeling tired, isn't it? Is— Mala, abhut mehra baas chale na toh main apne saath massage lege chalu. So, but you know sometimes it happens like that. And I think one big, big, big culprit is how we eat food, what we think. And so you know there's no reason why we should get deficient. Do we all agree on this or not? Perfect. So Thoughtful eating, I strongly believe, is a way to healthy living. Can you just crawl this a little down? Yeah. Who will read this quote for me here? Chi, I'll ask you. Take care of your body is the only place you have to live in. Wow! How many of us believe in this? Yes. We all believe in it. Yeah, we all believe in it, but we don't do much Hm? Don't you think we'll be in a much, much better space than we are today? Yes, absolutely. Absolutely, yes. So see, prioritizing in life is exceptionally important. So prioritizing is exceptionally important and therefore, and therefore it is important that— And what is the value of our body by the way? Anybody? Do you think that? I don't think. I think We can spend on clothes, we can spend on cosmetics, we can spend on watching movies, eating outside. But when it comes to going to a doctor for a consultation, we try all the muskaas, the chemists, right? And then go to the doctor. And a big reason is woh fees lehenga kaar dozaar, charzaar, whatever. I don't know, depending on the doctor you go, right? So I do not think we actually know it that our body is priceless. Yes. Yeah. And if I ask you, will you give me your kidney? I'm sure you will not. Yeah. So it is very, very important for us, especially in the coming times. Not only because we want to be healthy, also because this is the culture we are giving to our children. Everything is just the opposite. Exactly, I think you are bang on. So it is very important for us today that we follow a good lifestyle, we prioritize things in our life better. We switch our mindset from being materialistic to being holistic if we want our children to enjoy their lives. Do you agree with that or not? Yeah, is it? You know, just imagine our bringing up. When we were young, we never had so much fun, did we? We had more connections, we had more social connects, we used to go out. Today children are confined doing that. Today morning I was talking about my son to somebody and he asked, does money bind him? I said the last thing which can bind him is money because he thinks better to combine with— So money has lost its relevance today, right? And it is very important that we go back to our basics for ourselves and for our children. So I'll share my story with you. Yeah, next slide. No, no, no, no, not this one. Next slide. Yes, so this was me, the fat chubby girl 6 years back, right? At 85 kgs, a doctor heading 4 hospitals, seeing people walk in and out every day with diseases. This, having strong genetic tendency of being a diabetic, hypertensive, rheumatoid arthritis, obesity. All my aunts have been 120 kgs plus since I've seen them, but I was not doing anything for myself because knowing it doesn't mean that you will act on it, right? And then one fine day I decided I want to start a preventive healthcare company. And I started one, and after 3 months I realized— and being a doctor, it took me 3 months to realize, please note that— I realized unless I do something about myself, nobody is going to get motivated to do something about themselves. So if I have to motivate people, and if I have to create that drive of being a healthy city, a healthy country, a healthy world, The first place I need to start is me, right? And of course, I have moved from there to here, and you can see me now also. And I think I've not done much. I've just followed heartfully. Thank you. So these are some of the other people who are benefiting from us. We've had people, jinki, insulin, they were on 40 units, 50 units insulin, and now in 6 months they are at 4 or 5 units insulin only. We have had people who were on oral antidiabetics and have stopped their medicines just because the sugar has come down to 90-95 fasting, and only by doing what? School eating. So do you think it's very difficult? No. If you have the right coach and a guide, yes. See, knowledge everybody has, and everybody has Dr. Google with them. Point is not about knowing things today. We are evolved. Point is about monitoring and measurement. When we get off the wagon that one day, is there somebody to pull us back on the wagon? So you don't need a coach or a diet or a nutritionist or a doctor with you to tell you most of the things. You know, you could have heard them somewhere. You need them so that they keep you on track because this is not a journey like this. It's a very tipsy-topsy roller coaster ride because it is not about your weight today, it is about your health. So at MediSchool, what I strongly say, and I want you all also to talk about it is being skinny is not the fashion statement. Today the fashion statement is what? Being healthy. And you decide what your being healthy is all about and just move towards being that healthy you. Yeah. Yes. So we have a lot of such people. We have people from about 10 countries and 15 states in India who've helped us connect. We've had people who Brought their cholesterol down from 500 to 100, from 238 to 189. Yeah, we can just keep scrolling this down. Yeah, so she was a hypertensive, she lost weight and stopped her BP medicines. Then she wanted to fit in her dresses and she did that. And of course we have liver patients, we have kidney patients, we have cancer patients because cancer is also a not just with lifestyle disease. We also work with infertility cases, fibroid cases, endometriosis cases, because these are all about our nutrition. So this is a very interesting case actually. An officer in defense came to me saying, I'm the healthiest person on earth, I don't know why my BP is high. And after being with us for 3 months, What he wrote was that I always thought that I was very healthy, but I never knew that's a new level to be healthy. Yeah. So great. How many of us think we ever do this? Of course, bit of exaggeration here, right? But how many of us can relate to this? Think of fries and burger and ordered food and tea TV or laptop or phone in front of us. How many of us see this happening? Our children doing it, or it is happening in our neighborhood? Quite a lot. Yes, yes. And this is what we call thoughtless eating. So how we can do thoughtful eating? Let's see that. Next. Yes. So what is thoughtful eating? Thoughtful eating is using all our 5 senses while we are eating. Yeah, starting from the smell to the color to the taste. And we should chew our food at least 16 to 32 times every bite. And you know what you will realize today? Go back home and try Try doing this and you will realize that even when you've eaten half of what you eat normally, you will feel so satiated that you will say, wow, mithya, appetite is not there, but I'm enjoying it so much. Because it is, you know, our stomach takes about 20 minutes to send the message to the brain that I'm full. So what happens is when we are looking here and there, when we are focusing on something else, By the time our stomach tells us, "Kya, what is happening?" We have already overeaten. Yeah. So please remember to do this. And some very small tips for you, but very, very useful. Buy a slightly smaller plate than the one you are using today. Studies have shown that if you change your plate size from 11 inches to 9 inches, You know how much intake is decreased? 22%. 22% intake decreases if we decrease our plate size by 2 inches. Isn't this a good tip for everybody at home? Yeah, for most of us. So of course, the second important tip is China is not paved with 7 colors. You don't have to worry about how much fat you are eating, how much carbohydrates you are eating, how much protein you are eating. Don't go into that. It just creates stress in your mind. Do not worry about calories. That is the old school of thought. The new way of teaching is different. It has to be more innovative, right? Just remember Remember, if you have 7 colors on your plate, that means you are having a balanced diet. It will take care of the carbohydrates, fats, protein, micronutrients, all your vitamins, minerals, everything. Now the question is, do we have the time to have 7 colors on the plate all 3 times in a day? Yeah? Yes, so how are we going to do it? Because we want to stay healthy, right? So how do we want to do it? Who will give me an idea? Breakfast, 7 colors. Huh? Yes. So breakfast, 7 colors. Angelia, Kishmesh, Charan, right? So it is not difficult. You need to get those 5 minutes out of your busy schedule. That's the most difficult part. Exactly, but I agree. How many of you allow your children to leave their house without having breakfast? Please raise your hands. Because if this is difficult, 5 minutes for ourselves is difficult, then making our child eat that breakfast should also be difficult. No, I never let that happen. Whatever might happen, breakfast. So it is not about time, it's about clarity. 5 minutes is not difficult if we have not prioritized it like that. Yeah. Yes. Exactly. And the lemon? Salad or fruits. So having colors is not difficult, but what this does is this releases hormones in our brain which are happy hormones, and therefore what does it result in? Better digestion and better absorption. So I guess I have a very, very sweet— I think it's sweet because I'm not yet a mother-in-law, right? But I had a patient who was pregnant and diabetic. So she came to me and, um, fine, we managed to control her diabetes in a nice way. One day she calls me and says, Dr. Preeti, I have a question. I said, okay, ask. So, you know, the nutritionist with me, I asked her, I said, "Your client, tell me what's the reason?" So my point is, it is not only about what you eat. We have evolved. It is about when you eat, how you eat, with whom you eat. All of these are very important. The prana in our food is very, very, very important. So please remember, I think you like this real episode. No, I, I'm a nutritionist. She sits there and says, "Ma'am, ma'am, you think very differently." I said, "No, with today's generation, this is the way we have to think." Because mental health is becoming very, very critical. And you know what we eat, it also impacts our memory, our sleep, Alzheimer's, and all can be corrected if we eat well. What we eat right. So initially when I used to talk, I used to talk about cardiac disease, diabetes, you know, hypertension, migraine, joint pains, obesity. But today I talk equally about mental health, because whatever we eat, it's not what, it's when, how, and who. And all of that does impact our mental health equally. And over the years, what has happened What happened is, our focus is mental because the mental comes out of the body. This is why we have to impact the body. Can we see that story now? I have a small story to show you, and after that we will do a 5-minute exercise. Yes. Just click on this. This is the click button. Is this a video, ma'am? Yeah. Talk about lifestyle. Exercise. Exercise. Okay, how many minutes and what type of exercise? Like exercise, walking. Walking is very good. Yes. How many minutes exercise is recommended by by, you know, American Heart Academy or Indian Heart Society. 30 minutes for 5 days is good, right? But I personally feel teachers' profile gives them, you know, a lot of good and bad things. Everything has one good thing you all have in your lifestyle is you keep moving all the day, and that is very, very, very Very useful. Yeah, so yes, and you climb stairs also. So I think exercise is one thing which is taken care for all of you in school. Yes, meditation and breathing exercises is something which you should add to your lifestyle. Anybody who does breathing exercises every day? Yeah, perfect. Not many. So let's do some. Yeah. Please put your hands on your abdomen. Please take a deep breath. Please keep your hands on your abdomen. Cross it. Take a deep breath in. Make sure when you take a deep breath in, your abdomen comes out. If when you are breathing in, your abdomen goes in as a normal reflex, means you're under stress, right? And for a lot of us, it is now happening. Wherever I go, I see about 70% of women, they generally first time when they breathe in, their abdomen also goes inside, which is a clear signal that you are under stress and your breathing is not So please breathe in, push your abdomen outside as much as you can. Hold your breath, hold your breath. Slowly breathe out and squeeze your abdomen inside and try to catch it to your spine. Please try to touch it to your spine. Breathe in again. Take a deep breath. Take a deep breath. Push your abdomen outside. Push it outside so that you can— it can store as much breath inside as it can. Keep your hands on your abdomen so that you feel the breathing. Breathe out, squeeze your abdomen. One more time, try to touch your abdomen to your spine as much as you can. A little more, a little more. Wow! Relax. Breathe out. One more time we're going to do this. Third time. Breathe in. Push your abdomen out as much as you can. Hold your breath. Breathe out. Squeeze your abdomen. Touch your abdomen to your spine. Try it. A little more. A little more. Breathe out. Just open your eyes and see how are you feeling. Yeah.