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Good Vibes - Issue #7

Good Vibes
Good Vibes - Issue #7
By Sandeep Mall • Issue #7 • View online
Hey friends,
There is an often-told story that when Albert Einstein was once asked what mankind’s greatest invention was, he replied: “Compound interest.” He didn’t respond any of the usual answers, such as wheel or printing press or theory of relativity. Compounding - the idea that something gaining value exponentially into the future through better decisions made in the present - is one of the greatest lessons any human being can ever learn. This applies to your health and longevity also. Small tiny habits done regularly. If you want to live longer and live better, you need a clear and basic understanding that the outcome of your journey is the sum of its steps.I have built a body over time that truly defies age. My greatest talent has been my capacity to be consistent. It’s not very difficult to live with a pain-free body & disease-free life for most of us. The challenge is discovering that path and exploit it to compound your health.
Through these newsletters, I try to bring to you these simple tools that any one can incorporate in his/her life, and remain fit and fab. You can maintain a fuller life with a lot less efforts than you think. Everything that I have learned about living a healthy and active life, I try to bring in through these newsletters.
Happy reading.
me@sandeepmall.com

My Morning and Why You Should Own Yours Too
“If you win the morning, you win the day” – Tim Ferris
It’s 5 AM as I write this post.
Since my boarding days, I have always been an early riser. For the last few years I have been waking up at around 4.30 AM, every single day.Waking up early has transformed my life. Average wake up time of Indians is 7:15 AM. Guatemala citizens wake up the earliest in the world at 6:15 AM and Greece wakes up last at 8:29 AM. So as you can see, I get a time boost of almost three hours, compared to the rest of my country. Time means everything in today’s world. So these extra hours are incredibly beneficial. Time boost is truly powerful. 
 My six morning habits 
Hydrate – Given that around 60% of total human bodyweight is water, there’s no surprise that it’s essential to optimal performance. As soon as I wake up, I drink almost 500 ml of water mixed with lemon and rock salt. Salt is rich in minerals and electrolytes and aids in water absorption, digestion and facilitates bowel movement. Due to its high Vitamin C content, lemon helps boost immunity. No honey or sugar. Never.
Mobility –Movement is a powerful tool, and I take pride in saying that this is the most valuable habit of my morning routine. By actively moving joints through their ranges of motion, your muscles will be activated and circulation is improved. Tissue flexibility is also enhanced and joints are prepared to function properly. Any muscular stiffness, aches and lethargy are quickly eliminated and you’ll feel supple and full of vitality. 
And when you feel good physically, you’re going to feel good mentally too!
In the long run, this habit will go a long way to help maintain joint health. It will help prevent fibrotic changes in the muscle fibres that can hinder movement and lead to pain and dysfunction.
Me Time – I have half an hour of Me Time every morning. I work on all my to-do list for the day, responding to emails and assigning tasks to my team. I am able to achieve at least 3 hours of work in this morning half hour as there’s no distraction. I also use this time to do work that earns me some extra money. Work, that can’t be done during office hours like managing my personal finances, processing images from my many photography trips, which I sell through stock photos or send to publishers. That earns me some extra money. There are various ways you can generate some income working online in these extra morning hours. I also maintain a  Journal. I make notes. I write things which I didn’t like about my activities day before. Since weaving these activities into my morning routine, I have been more mindful and clear headed. It sets a more positive tone for the day first thing.
My Morning Coffee - I take my coffee pre-workout. This has been a long-standing habit since I got rid of pre-workout powders from my life. A good dose of caffeine makes me feel alert and focused. If you want that little extra boost, consider having your coffee before you begin your fitness routine. Studies have shown that 2 mg/kg of body weight works perfect. I always take a large cup black coffee. Experiment yourself for what works best for you. Caffeine is absorbed in our body quickly, reaching its peak within 30-60 minutes. Bear this in mind to get the best effects.
Catching Sunlight - I go to the balcony of my gym to catch the morning sunlight and do my warm up and dynamic stretching. Catching the early morning sun light, even just for 15 minutes, when the sun is low in the horizon, is the best thing you can do for your brain health, circadian rhythm, sleep, hormones, mood and many more things. Avoid looking direct into sunlight.
Fitness - Many people prefer to do their fitness routine after a hard day’s work at office. It’s not easy.  You are tired and hungry and your motivation levels are down. By waking up early, we have that extra time boost to be regular in the gym. I have realized that, by waking up early, I am  consistent in my fitness routine and have achieved my fitness goals. Workout enhances your metabolism. Morning workout routine helps you cultivate consistency. Morning exercise has been shown to improve focus and mental abilities all day long. It helps develop strong self-discipline. Waking up early in the morning to exercise will, in turn, help you sleep better at night. Your body will enjoy a healthy sense of fatigue at the end of the day and will be ready to sleep. Say goodbye to all the tossing and turning when your body is restless! Nobody wants to wake up early every morning to exercise if they aren’t going to see results. This sacrifice will subconsciously prompt you to work harder and  find ways to improve your exercise results. It will help you commit to the process over a longer period of time. Hopefully for life.  Exercise has been touted as a cure for just about everything that ails you. Frequent colds?  Exercise. Poor digestion?  Exercise. Feel depressed?  Exercise. 
I go to bed at around 9:30 PM. India average is 12:15 AM. How do you spend your time after 10 PM? Usually, it’s either hanging out with friends, or watching Netflix or having alcohol.  
The truth is, the later hours of the day are never spent productively. They are spent to do things which do not require much effort. Whereas when you wake up early, your mind is fresh.
The early hours are most ideal for solving complex issues. After 10 PM hours are wasted hours. Early morning hours are creative hours. Another big advantage of early hours is you are alone and undisturbed. No distractions. No one is awake to call you or text you. No TV shows to watch. The world is sleeping at 4.30 AM so the distractions will be significantly low. A carefully choreographed morning routine is the key to a productive day. It is the only time of the whole day which is yours- for your own priorities, before anybody else in the world claim their piece of you. The early morning is the time for you.
I truly enjoy early morning time of peace, that time to myself, when I can think, when I can do creative things. And every day I get to see the greatest spectacle of nature – the Sunrise. I go for my early morning run as the sun rises and sky turns from dark blue to orange to light blue. What a glorious morning it is, every day. 
Tool Kit for Gut Health
by Pramila Mundra
The incredible complexity of the gut and its importance to our overall health is a topic of increasing research with interesting discoveries. The term “gut microbiome” refers specifically to the microorganisms living in your intestine. 
A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even vital to a healthy body. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mental health, autoimmune diseases, endocrine disorders and even cancer. 
The communication system between your gut and brain is called the gut-brain axis. Interestingly your gut contains 500 million neurons, which are connected to your brain through nerves in your nervous system. Many facets of modern life such as stress, less sleep, processed foods and taking antibiotics cause damage to our gut microbiome.
Here are a few things you can do for your gut health.
  • Eat slowly: Chewing your food thoroughly and eating more slowly can help promote full digestion and absorption of nutrients. This helps to reduce digestive discomfort.
  • Eat Clean: Reducing the amount of processed, high sugar and high trans fat foods can drastically improve gut health. Eating plenty of green vegetables and lean protein can positively impact your gut. A diet high in fiber is also very beneficial to a healthy gut microbiome.
  • Check for food intolerances: if you have symptoms such as cramping, bloating, abdominal pain, diarrhoea, rashes, fatigue or acid reflux, you may be suffering from a food intolerance. You can try eliminating common trigger foods like gluten, seed oils, lactose, processed foods and see if your symptoms improve.
  • Take a prebiotic or probiotic : Prebiotics provide food meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. It is prudent to choose a high quality probiotic supplement. Fermented foods such as Sauerkraut, yogurt, tempeh, miso and kefir are great dietary sources of probiotics.
  • Get enough sleep: Not getting enough or quality deep sleep can have serious impacts on your gut health, which can cause more sleep issues. Try to get at least 7 hours of uninterrupted sleep daily.
  • Lower stress levels: Chronic high levels of stress are hard on your body, including your gut. Some ways to lower stress levels include walking outdoors, meditation, spending time with loved ones, yoga, listening to music or journaling. 
  • Hydrate well : Drinking plenty of water has a beneficial effect on the mucosal lining of the intestines. It is the vital medium needed for de toxification process in the body and helps in efficient functioning of the gut. 
Pramila Mundra is a Nutritionist, with a Masters Degree in Food Science and Nutrition. The key aspect of her approach is to handle health issues mostly by correcting the food choices and lifestyle. Her Meal planners and program are customised and holistic as per the individual food likings, work routine and limitations. She runs her own Health clinic at Adarsh Palm Retreat, Bangalore You can find her on Twitter @PramilaMundra
Tech Talk
Which Fitness Tracker Is Best For You? Apple Watch vs. Fitbit vs. Oura vs. Garmin vs. Whoop
By Nicole Nguyen/The Wall Street Journal
I have two watches on my left wrist, another on my right arm, a ring on my finger and a sensor embedded in my bra. No one should ever wear this many fitness trackers simultaneously. But in this moment, I am letting the latest heart-rate-sensing, sleep-capturing, workout-recording wearables from Apple, Fitbit, Garmin, GRMN,Whoop and Oura capture all my data, to see which ones do the best job.
Whether you are training for a race or trying to lose the Quarantine 15, a fitness tracker can provide a helpful motivational nudge. But choosing the right one depends on your preferred activities and health goals—and requires an understanding of what data is most useful to you.
New trackers are much more than pedometers and heart-rate monitors. They also measure blood-oxygen levels, a sign of overall health and altitude acclimation. And they capture heart-rate variability, the difference in time between each heartbeat, which can provide feedback about your body’s ability to recover from exercise. But how accurate are the metrics? Read the full article here
Med Talk
Gum Disorders During Pregnancy- Prevention and Care
by Dr. Uday Singnapurkar
The period of pregnancy is a beautiful journey in a woman’s life - a journey full of emotional, mental and physiological changes. Taking care of the body is of utmost importance during this period, which most women do but keeping the oral cavity- teeth and gums healthy is an oft neglected part. Hormonal changes can have a damaging effect on oral health.
During pregnancy, the levels of the hormones progesterone are high, which makes the teeth more susceptible to developing plaque which can result in gum disorders.
The two most common gum disorders in pregnancy are:
I.Pregnancy Gingivitis
II. Pregnancy Tumors
PREGNANCY GINGIVITIS
Pregnancy gingivitis most commonly develops between the 2nd and 8th months of pregnancy. The symptoms may become severe in the 7th and 8th months. It is characterized by painful, spongy swollen gums which bleed easily on brushing or flossing or even on slightest touch if the gingivitis is severe. The gums may also recede and the patient may also experience bad breath.
HOW TO PREVENT PREGNANCY GINGIVITIS
1.Maintain extremely good oral hygiene - Floss and brush twice a day.
2. A healthy and balanced diet is important. Which should include more fibrous food.
3.Warm salt water gargles are an important aid in controlling inflammation.
4.Use a good fluoride toothpaste to prevent caries and a soft brush to prevent soft tissue injury.
5.Visit your dentist regularly.
PREGNANCY TUMOR
Pregnancy Tumor, like Pregnancy Gingivitis is also a result of increased estrogen and progesterone hormones. They appear as small, firm red coloured swellings on the gums.
The preventive care for pregnancy tumor is same as for gingivitis. The tumor or swelling may need to be surgically removed after the mother has delivered the baby.
Post- Partum care of the oral cavity is equally important.
Dr. Uday Singnapurkar completed his Bachelor’s degree in Dental Surgery from SPDC, Sawangi ,Wardha in 2000 and has done multiple courses on cosmetic dentistry. He runs two Dental and Oral Health care centres in Nagpur. You can find him on Twitter @MindExcavator
Strength Training with minimum equipment
Full body workout with Landmine
Recipe of the week
Roasted Shakarkandi & Chickpea Chaat with Cilantro Dressing
by Chef Abhilasha Chandak
Ingredients (serves 4)
  •  ½ kg Shakarkandi aka sweet potato peeled and cut into ½ inch chunks
  • 100 grams boiled chickpeas aka chole (add salt while boiling)
  • ½ cup pomegranate kernels
  • 1 tbsp or less olive oil 
  • 2-3 cloves garlic slivered
  • 1 tsp garam masala 
  • Salt and pepper to taste 
  • 2 tbsp Crushed Salted Roasted Peanuts/walnuts  
  • Wild rocket (argula) or coriander leaves for garnish 
For the cilantro dressing (will make you a large batch to last a week)
  • 1 bunch fresh coriander (keep only the leaves and baby stems)
  • 2-3tb olive oil 
  • 2-3 cloves garlic 
  • Juice of 1 lime ( approx 2tbsp or more)
  • Red pepper flakes (adjust as per your spice tolerance levels)
  • Salt 
To prepare the dressing - blitz everything in a high power blender and keep aside till you are ready to mix and eat.
Preheat the oven to 200C. In a large bowl add the sweet potato and toss in the olive oil, garlic, garam masala , salt & pepper. Give it a good mix to coat all the sweet potato generously with oil. Trust me 1tbsp will be enough. Now spread in a aluminium foil lined baking tray at high temp (200C) for approx 10-12 minutes.( Longer if your sweet potatoes are not cooked through, they should have a nice caramelly layer on top).
For the final assembly, mix together in the same large bowl the roasted sweet potato , chickpeas and sufficient cilantro dressing to coat eveything (5-6tb or more). Place it on a serving dish and add a generous tbsp of pomegrante kernels , rocket leaves, crushed peanuts and dig in. enjoy a warm winter salad .
Nutritional Value & Chef Tips :
Sweet potatoes are high in fibre and antioxidants . The process of cooking on high heat gives it a natural caramelisation which bring out the best flavours. 
The stems of coriander is where a lot of taste and nutrition lies please don’t discard it.
Chickpeas are high in protein. Don’t use canned chickpeas , please use freshly boiled ones.
Abhilasha Chandak is a celebrity chef and food consultant. She has bee a finalist in Masterchef India 2016 and winner of Hyatt Culinary Challenge 2015. Her show on Prime and Youtube Sad Anusaar with Abhilasha is well received. A marathoner and cyclist, she is passionate about her fitness and health. She is currently exploring plant based diet and sustainable lifestyle. She is reachable on Instagram @abhilasha.chandak
Quote of the week
“ Tomorrow is a direct result of what you choose to do today ”- Unknown
Life is a series of choices. Each choice creates its own reality. When we make choices from lack, we create more lack. When we make choices from abundance, desire and possibility, the universe responds in kind.
Disclaimer
The information provided in this newsletter is not medical advice, nor it should be taken as a replacement for medical advice. I am not a medical Doctor so I don’t prescribe anything. Most of the tools suggested are based out of scientific research and my experiments with them. Your healthcare, your wellbeing is your responsibility. Anything we suggest here, please filter it through that responsibility. 
Did you enjoy this issue?
Sandeep Mall

Helping people achieve deep health and balance in life is my passion. This weekly newsletter is about things I am passionate about, tools I use and experiences I love to share. Connect at me@Sandeepmall.com

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