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This is where your plan takes shape [Nerd Fitness Challenge]

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[This is the part 2 in our Nerd Fitness Challenge series – designed to help you build fitness habits that last. You can read part 1 here.

In the last step, you identified the things that usually get in the way when you try to stay consistent.

Now we’re going to use that information to choose a starting plan – not your “forever” one.

In the video below, I walk you through how to pick:

  • One workout focus
  • And an optional nutrition focus

That’s it. Two things, max.

Here’s the key idea I want you to keep in mind as you make this decision:

We’re building consistency first.

We can always level up later if things feel too easy.

VIDEO LINK

How to choose (quick recap)

Workouts

  • Look at your schedule and decide how many short workouts per week are realistic
  • Write: “I will work out ___ times per week”

Nutrition (optional)

  • Pick one focus.
  • Aim for 5 times per week, not every day
  • Write: “I will focus on ___ 5x per week”

Five times per week gives you flexibility and momentum.

If you’re wondering “what exactly should I pick?”

Here are the most common starting points we recommend:

For workouts

For nutrition

  • Include protein with meals
  • Include fruits or veggies with meals
  • Or do a short food log to get a baseline (written, photos, app, etc.)

You don’t need the “best” option – just the one you’re most likely to stick with.

Your action step

Fill out Section 2: Core Practices on the worksheet.

Pick your workout focus. Optionally, pick one nutrition habit. Write them down.

From here, your job is to do the thing. Each time you complete a workout or your nutrition focus, fill in one section of the tracking ring.

Later, we’ll talk about how to handle the days when things don’t go according to plan – and how to adjust once this starts feeling easier.

– Matt

things from lately – The Fitnessista

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Sharing a lil recap of what we’ve been up to lately.

Hi friends! How are you? I hope that you’re having an amazing week so far! We’re back from Disney cruise #7 – I’ll share a recap this week – and getting back into the routine. We came back and it feels like summer – it was 91 degrees yesterday! Ready for POOL TIME and for school to be over lol.

For today’s post, I wanted to share some of the adventures and faves from lately! It’s been a packed few weeks around here.

Our friends the Kleigers came into town for Beefsteak, which is one of our favorite events of the year. The Pilot is part of the organization that produces the event, and it’s an epic party with amazing food, auctions, raffles, cocktails, dancing, this year they had a full casino, and the proceeds support veterans and military families.

I was lucky to have an entire morning with Betsy before the event:

we hiked Tumamoc hill,

(I hadn’t done this one in so long and remembered how much I love it. The views are incredible)

grabbed coffees at the Mercado,

then headed to La Encantada for blowouts at Drybar.

Our babysitter met us at a nearby hotel and stayed with the girls and one of P’s besties. They swam, ate dinner, and watched movies while we were at the event.

Some pics from the fun:

(dress is here!! It’s on major sale at Dillard’s)

More random pics and things I wanted to tell ya:

These are possibly my new favorite chips

Lola LOVES riding in her puppy car seat

(even though she was mad when she realized we were at the vet)

A suitcase of Farm Rio for the Disney cruise:

(many pieces were from my RTR Unlimited subscription. This link gets you a huge discount)

Pilates with Liv:

She’s been really into taking classes lately and it’s been so much fun to go with her. I was super sore last week!

And finally, the book that got me out of my slump. I asked ChatGPT what it recommended based on the books I said I’ve really enjoyed, and it narrowed it down to a few. I downloaded this one first and it was everything I love in a book: a sweeping generational story based rooted in history, beautiful writing and deep character development, a page-turner aspect where you can’t wait to learn what happened. I read it on the plane this week and devoured it. Apparently, there’s a movie, too! I’ll watch it after I catch up on Bridgerton.  😉

This week, I’m working on some studying for IHP level 3, catching up on client calls since I took off last week, and working on some new resources for fellow health coaches.

I’d love to hear what you’ve been up to lately!

Any new snack faves? Vacations planned? Meet-ups with friends? Books you devoured? I’d love to hear about how you’re doing.

xo

Gina



What Does Personalized Nutrition Actually Deliver?

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There’s a lot of focus on personalized nutrition, but maybe we should focus on taking personal responsibility for our health.

“Personalized nutrition (PN) is rooted in the concept that one size does not fit all,” and who doesn’t want to think they’re special? The idea of personalized nutrition is inherently appealing to our ego; that’s why simple messages recognizing individuality deeply resonate with us and why such messages are popular in marketing and sales. This focus on uniqueness has spurred the creation of personalized foods, along with the suggestion that “3D Food Printing seems to be a good candidate for food customization.”

Now, there certainly are some legitimate differences between people. Some have a peanut allergy and keel over if they eat a peanut, others have celiac disease and need to avoid gluten, and some are genetically lactose-intolerant. There’s an enzyme mutation common in some parts of Asia that protects against alcoholism because people with the altered enzyme don’t metabolize alcohol as efficiently, so toxic metabolites build up. I published a fascinating video about fast versus slow caffeine metabolizers and the difference in health benefits that actually extends to athletic performance. Caffeine is ergogenic—performance-enhancing—but only in fast metabolizers, shaving more than a minute off 10 kilometers (about 6 miles) of cycling, whereas slower metabolizers either got no benefit or the caffeine actually slowed them down, adding two minutes to their cycling time, depending on which kinds of genes they have that code the enzyme that breaks it down. You can see these results below and at 1:24 in my video How Useful Is Personalized Nutrition?.

But for most people, in most situations, we are more similar than different.

While there is a specific minority of people who need a more personalized approach to nutrition, there is currently insufficient evidence to support truly personalized nutrition for most people. Yet a surprising number of direct-to-consumer genetic testing companies have proliferated, offering personalized nutrition advice. For example, there are supplement-hawking companies that claim to help consumers optimize micronutrient status based on a handful of genetic variants, even though most variants explain just a few percent of the difference in levels between people.

Personalized nutrition is part of a broader push towards personalized medicine, also known as precision medicine. There is a “massive cultural allure” of personal control over diagnosis, treatment of disease, and prevention, spurring demand and intense commercialization. But unlike monogenetic diseases—which are rare genetic diseases caused by a single malfunctioning gene, like hemophilia or sickle cell anemia—most diseases are caused by a complex interaction between multiple genes and environmental factors, which pose a “major challenge for the realization of personalized medicine.”

Take something like adult stature, for example. Researchers have found at least 40 locations on our chromosomes that have been associated with human height, which is strongly inherited. The genes from parents account for about 80% of the difference in height between people, yet those dozens of identified genes explain only about 5% of height variation between individuals.

Researchers find those genetic links by using genome-wide association studies, in which all the chromosomes are scanned to look for statistical associations between diseases and any particular stretches of DNA. That’s interesting, but companies marketing genetic susceptibility tests are reinterpreting these data as if they predict individual risks. But all you’re really getting are modest genetic associations with a slight increase in disease risk and with little predictive power when compared to more significant contributions of things we already know, like lifestyle behaviors. Currently, the practice of using a person’s DNA to predict disease “has been judged to provide little to no useful information.”

For example, let’s say a person’s genetic analysis says they’re at slightly greater risk for some grave condition compared to others in their ancestral group. This person was advised to exercise, keep their weight down, not drink too much alcohol, and eat fruits, vegetables, and whole grains. It’s sound advice, but we should be living this way regardless of our genetic risk. And we know—at least we should know—these simple, basic strategies to reduce risks of common chronic diseases. “The problem, of course, is that very few individuals live this way. Actually, to be more precise, almost nobody lives this way.” That’s not just hyperbole—nationwide surveys show that nearly everyone in the United States consumes a diet that’s not on par with even the wimpy recommendations of the Dietary Guidelines.

Indeed, almost “no one in the United States is eating a healthy diet.” Findings like that remind us that when it comes to public health, “worrying about personalizing our preventive strategies based on genetic risk information borders on the absurd.”

Doctor’s Note

Here’s the video I mentioned about fast versus slow caffeine metabolizers and the difference in health benefits extending to athletic performance: Friday Favorites: Do the Health Benefits of Coffee Apply to Everyone?.

For more about lifestyle approaches, check out related posts below.



Strawberry Cream Cheese Frosting



strawberry cream cheese frosting in a bowl

Strawberry Cream Cheese Frosting

Incredible strawberry cream cheese frosting made with 6 simple ingredients and perfect for topping cakes, cookies, rolls, and more! This creamy strawberry frosting whips together in just 15 minutes, and can easily be made vegan or dairy-free. Fluffy, creamy, and bursting with bold strawberry flavor. That’s what you’ll get when you whip up this beautiful

Orchard Chicken Salad Lettuce Wraps

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High-Protein Chicken Salad

If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. For a packable lunch serve this chicken salad between 100% whole grain bread or sub lettuce leaves or a salad for a low carb option.


Active time: 15 min Total time: 15 min

Orchard Chicken Salad Lettuce Wraps

Ingredients

  • 1 lb (454 g) cooked chicken breast or rotisserie chicken, shredded (about 4 cups shredded)
  • 1/2 medium (75g) red onion, diced
  • 1 medium (200g) apple, diced 
  • 1 cup (100g) grapes, quartered 
  • ½ cup (60g) slivered almonds
  • 2/3 cup (165g) plain 2% fat Greek yogurt 
  • 2 tbsp freshly squeezed lemon juice, or more to taste
  • 1/2 tsp garlic powder
  • Salt and pepper, to taste
  • 6 medium lettuce leaves

Directions

In a large bowl, combine shredded chicken, red onion, apple, grapes, almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.

Using a 3/4 cup measuring scoop, portion out the chicken salad, serving in lettuce leaves. 

Serves: 6 | Serving Size: 3/4 cup (about 5 ounces or 142 grams) + 1 medium lettuce leaf

Nutrition (per serving): Calories: 257; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 75mg; Sodium: 333mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 10g; Protein: 28g

Nutrition Bonus: Potassium: 488mg; Iron: 5%; Vitamin C: 9%; Calcium: 7%

Original Published December 6, 2019; Updated February 2026

The post Orchard Chicken Salad Lettuce Wraps appeared first on MyFitnessPal Blog.

Paneer is for weight gain and tofu is for weight loss 😱

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Please note. Tofu and paneer has been interchanged. Paneer is for weight gain and tofu is for weight loss. Beetroot is not a starchy vegetable. Editing mistakes.

Whatever food it is, portion control is the key. Even the most healthiest foods can harm you if not taken in the right proportions.

Disclaimer: I am sharing my personal experience and knowledge about this product. Content provided on this instagram handle is for informational purposes only. This video is not intended to provide diagnosis, treatment or medical advice. Information on this instagram handle should not be considered as a substitute for advice from a qualified dermatologist. Please consult with a physician or Dermatologist regarding any medical or health-related diagnosis or treatment options.

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Sushruta Samhita Uttaratantra Chapter 41 Soşa Pratiṣedha (Treatment of Pulmonary Tuberculosis)


AIAPGET Points

        SHOSHA is also called as RAJAYAKSHMA because this disease had affected the king CHANDRA i.e. Moon God.

        KSHAYA, VEGA PRATIGHATA, AGHATA and VISHAMASANA are the four causes of SHOSHA.

        SHOSHA occurs when KAPHA PRADHANA DOSHAS obstruct RASAVAHA SROTAS. Or when the person is involved in ATI VYAVAYA. The events follow SARVA DHATU KSHAYA.

        SHADRUPA OF RAJAYAKSHMA – Bhaktadwesha, Jwara, Shwasa, Kasa, Shonita Darshana, Swarabheda.

        TRIRUPA of RAJAYAKSHMA – Jwara, Kasa and Raktagamana

        Causes / types of Shosha – due to – VYAVAYA, SHOKA, STHAVIRYA, VYAYAMA, ADHWA, UPAVASA, VRANA, URAH KSHATA

        In Rajayakshma – VIDARIGANDHADI / STHIRADI GHRTA (ghee prepared from milk of goat or sheep and herbs belonging to STHIRADI Varga) should be used for SNEHANA.

For More AIAPGET Points from this chapter and also for content and preparation, please join our SARATHI Program.

 

The 41st chapter of Uttaratantra of Sushruta Samhita is named as Soşa Pratiṣedha Adhyaya. This chapter deals with the Treatment of Pulmonary Tuberculosis.  

अथातः शोषप्रतिषेधं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||

We will now expound Soşa pratişedha – treatment of Sosa (consumption – pthisis / pulmonary tuberculosis); as revealed by the venerable Dhañvañtari.

Roga svabhāva – nature of the disease

अनेकरोगानुगतो बहुरोगपुरोगमः |
दुर्विज्ञेयो दुर्निवारः शोषो व्याधिर्महाबलः ||३||

Sosa is a powerful disease which has the below mentioned features –

        it is followed by many diseases,

        it precedes many diseases,

        it is difficult to understand or diagnose and

        it is difficult to cure

संशोषणाद्रसादीनां शोष इत्यभिधीयते |
क्रियाक्षयकरत्वाच्च क्षय इत्युच्यते पुनः ||४||
राज्ञश्चन्द्रमसो यस्मादभूदेष किलामयः |
तस्मात्तं राजयक्ष्मेति केचिदाहुः पुनर्जनाः ||५||

Sosa means ‘to dry up’. Since this disease dries up or decreases Rasa and other tissues, it is called Sosa.

This disease is also called Ksaya because it causes loss of treatment. Some people call this disease as Rajayaksma because this disease had affected the king Candra i.e. moon god.

स व्यस्तैर्जायते दोषैरिति केचिद्वदन्ति हि |
एकादशानामेकस्मिन् सान्निध्यात्तन्त्रयुक्तितः ||६||
क्रियाणामविभागेन प्रागेकोत्पादनेन च |
एक एव मतः शोषः सन्निपातात्मको ह्यतः ||७||
उद्रेकात्तत्र लिङ्गानि दोषाणां निपतन्ति हि |

According to some scholars, this disease arises separately from each dosha.

Sosa is of only one kind and it is produced by the combination of all the three doshas, due to the below mentioned reasons –

        the eleven diseases exist together in this disease,

        there is no difference in their treatment and

        this disease has been born alone long back

The symptoms of this disease develop in accordance with the predominance of doshas.

Nidāna – causes

क्षयाद्वेगप्रतीघातादाघाताद्विषमाशनात् ||८||
जायते कुपितैर्दोषैर्व्याप्तदेहस्य देहिनः |९|

Below mentioned are the four causes of Sosa –

        Ksaya – loss / decrease of tissues due to various causes,

        Vega Pratighata – suppression of bodily urges,

        Aghata – injury and

        Visamasana – ingestion of unhealthy foods

Due to these four causes, Sosa arises from the aggravation of doshas and occupies the entire body of the living beings.

कफप्रधानैर्दोषैर्हि रुद्धेषु रसवर्त्मसु ||९||
अतिव्यवायिनो वाऽपि क्षीणे रेतस्यनन्तरम् |
क्षीयन्ते धातवः सर्वे ततः शुष्यति मानवः ||१०||

This disease occurs when doshas predominant with kapha causes obstruction of channels of rasa (plasma). Or, the disease arises in persons who indulge in too much copulation. In these persons, all dhatus i.e. tissues undergo depletion after the semen gets depleted. As a result, the person becomes dry and emaciated.

Rūpa – clinical features

भक्तद्वेषो ज्वरः श्वासः कासः शोणितदर्शनम् |
स्वरभेदश्च जायेत षड्रूपे राजयक्ष्मणि ||११||

The six symptoms of Rajayaksma (first classification) –

        Aversion of food,

        Fever,

        Dyspnoea,

        Cough,

        Appearance of blood in sputum and

        Change or loss of voice

स्वरभेदोऽनिलाञ्छूलं संलोचश्चांसपार्श्वयोः |
ज्वरो दाहोऽतिसारश्च पित्ताद्रक्तस्य चागमः ||१२||
शिरसः परिपूर्णत्वमभक्तच्छन्द एव च |
कासः कण्ठस्य चोद्ध्वंसो विज्ञेयः कफकोपतः ||१३||

Dosha predominance (aggravation) in Rajayaksma Related Symptoms
Vata Change or loss of voice,

Constriction of shoulders and flanks

Pain all over the body

Pitta Fever,

Burning sensation,

Diarrhoea and

Blood coming out / bleeding

Kapha Feeling of fullness of the head,

Lack of desire for food,

Cough and

Loss of function of the throat / loss of voice (hoarseness)

एकादशभिरेभिर्वा षड्भिर्वाऽपि समन्वितम् |
(कासातीसारपार्श्वार्तिस्वरभेदारुचिज्वरैः ||१४||
त्रिभिर्वा पीडितं लिङ्गैर्ज्वरकासासृगामयैः) |
जह्याच्छोषार्दितं जन्तुमिच्छन् सुविपुलं यशः ||१५||

The patient of Sosa may have either these eleven symptoms or six symptoms (cough, diarrhoea, pain in flanks, change of voice, anorexia and fever) or three symptoms (fever, cough and expectoration of blood). Immaterial of how many symptoms the patient of Sosa has, the physician desirous of earning an un-tinted reputation should refuse (should not treat) such a patient.

व्यवायशोकस्थाविर्यव्यायामाध्वोपवासतः |
व्रणोरःक्षतपीडाभ्यां शोषनन्ये वदन्ति हि ||१६||

According to some other scholars, Sosa is produced due to the below mentioned causes –

        indulgence in too much copulation and grief,

        senility – old age,

        excessive physical activities,

        walking long distances,

        too much fasting,

        wounds and ulcers and

        chest / lung injury

व्यवायशोकस्थाविर्यव्यायामाध्वोपवासतः |
व्रणोरःक्षतपीडाभ्यां शोषनन्ये वदन्ति हि ||१६||

Vyavaya Soși is a person who gets emaciated by excess of copulation. Such a person suffers from –

        symptoms of decrease / loss of semen,

        yellowish-white colour of the body and

        tissues undergo decrease in preceding order

प्रध्यानशीलः स्रस्ताङ्गः शोकशोष्यपि तादृशः |
विना शुक्रक्षयकृतैर्विकारैरभिलक्षितः ||१८||

Soka Soşi is a person who is emaciated by grief.

A person suffering from this condition presents with the below mentioned features –

        seen to be grief stricken always,

        has debility of the body,

        has features of loss of semen in spite of not actually having loss / decrease of semen

जराशोषी कृशो मन्दवीर्यबुद्धिबलेन्द्रियः |
कम्पनोऽरुचिमान् भिन्नकांस्यपात्रहतस्वरः(नः) ||१९||
ष्ठीवति श्लेष्मणा हीनं गौरवारुचिपीडितः |
सम्प्रस्रुतास्यनासाक्षः सुप्तरूक्षमलच्छविः ||२०||

Jara Sosi is a person who has been emaciated due to old age.

Features of a person suffering from this condition are as below mentioned –

        emaciation,

        decrease in valour, intelligence, strength of the body and sense organs,

        shaking of body parts,

        loss of taste / appetite and

        broken voice resembling the sound of bronze bells,

        expectoration / spit devoid of sputum,

        heaviness of the body and

        loss of taste,

        elimination of more fluids from mouth, nose and eyes,

        loss of tactile sensation and

        dirty complexion

अध्वप्रशोषी स्रस्ताङ्गः सम्भृष्टपरुषच्छविः |
प्रसुप्तगात्रावयवः शुष्कक्लोमगलाननः ||२१||

Adhva Sosi is a person who is emaciated due to excessive walking. Such a person presents with below mentioned features –

        weakness of the body,

        dry and lustreless complexion,

        absence of sensation in the body parts and

        dryness of palate, throat and face

व्यायामशोषी भूयिष्ठमेभिरेव समन्वितः |
उरःक्षतकृतैर्लिङ्गैः संयुक्तश्च क्षताद्विना ||२२||

Vyayama Sosi is a person who is emaciated by excess physical exercises. The person presents with the same features as described above but to a greater degree. Along with it there are symptoms of injury to the chest, in spite of the person not actually having chest injury.

रक्तक्षयाद्वेदनाभिस्तथैवाहारयन्त्रणात् |
व्रणितस्य भवेच्छोषः स चासाध्यतमः स्मृतः ||२३||

Vrana Soşi is a condition wherein the person is emaciated due to wounds. This condition develops in wounded persons due to loss of blood, excessive pain and control of food. This condition is very difficult to cure.

व्यायामभाराध्ययनैरभिघातातिमैथुनैः |
कर्मणा चाप्युरस्येन वक्षो यस्य विदारितम् |
तस्योरसि क्षते रक्तं पूयः श्लेष्मा च गच्छति ||२४||
कासमानश्छर्दयेच्च पीतरक्तासितारुणम् |
सन्तप्तवक्षाः सोऽत्यर्थं दूयनात्परिताम्यति ||२५||
दुर्गन्धवदनोच्छ्वासो भिन्नवर्णस्वरो नरः |२६|

Urakṣata śoşa –

Causes – Persons regularly indulged in the below mentioned activities would be victims of Sosa caused due to Uraksata (chest injury) –

        indulgence in excessive physical activities,

        lifting heavy weights,

        walking long distances,

        studying / reading in high pitch voice, loudly, for long periods

        injury (to the chest),

        excessive copulation and

        all actions / activities to be done by (involving) the chest,

Pathogenesis – When the person is indulged in the above said activities regularly and for long periods, the chest (lungs) get torn (wounded).

Symptoms –

Blood, pus and kapha (sputum, phlegm) begin to come out from the chest wound, after coughing or vomiting. They are either yellow, red, white or mild red in colour.

The person will also experience –

        great suffering in the chest,

        delusion (loss of consciousness),

        foul smell in the mouth and breath,

        loss of colour and complexion and

        loss of voice

केषाञ्चिदेवं शोषो हि कारणैर्भेदमागतः ||२६||
न तत्र दोषलिङ्गानां समस्तानां निपातनम् |
क्षया एव हि ते ज्ञेयाः प्रत्येकं धातुसञ्ज्ञिताः ||२७||
चिकित्सितं तु तेषां हि प्रागुक्तं धातुसङ्क्षये ||२८||

According to the opinion of some scholars, Sosa is classified into many kinds due to these causes. But it is not so. The reason is that the symptoms of all the three doshas are not seen together in these kinds of Sosa. They should be understood as occurring due to loss / decrease of tissues only. Their treatment has already been described under the heading dhatu ksaya – in sutrasthana section, chapter 15.

Yakşma pūrvarüpa – premonitory symptoms of pthisis

श्वासाङ्गसादकफसंस्रवतालुशोषच्छर्द्यग्निसादमदपीनसपाण्डुनिद्राः |
शोषे भविष्यति भवन्ति स चापि जन्तुः शुक्लेक्षणो भवति मांसपरो रिरंसुः ||२९||
स्वप्नेषु काकशुकशल्लकिनीलकण्ठगृध्रास्तथैव कपयः कृकलासकाश्च |
तं वाहयन्ति स नदीर्विजलाश्च पश्येच्छुष्कांस्तरून् पवनधूमदवार्दितांश्च ||३०||

Below mentioned are the premonitory symptoms of the disease (these symptoms appear even before the onset of the future disease) –

        Dyspnoea,

        Weakness of the body,

        Elimination of kapha in great quantities from the nose, mouth etc.,

        Dryness of the palate,

        Vomiting,

        Weakness of digestive fire,

        Toxaemia,

        Rhinitis,

        Anaemia,

        Excessive sleep and

        Whiteness of the eye

Other symptoms –

        the patient develops desire to eat meat and

        to indulge in copulation,

        sees himself being carried by crows, parrots, porcupine, peacock, eagle, monkey and chameleon in his dreams, and also

        sees in his dreams rivers devoid of water, trees without leaves, and space around him full of breeze, smoke and forest fire

महाशनं क्षीयमाणमतीसारनिपीडितम् |
शूनमुष्कोदरं चैव यक्ष्मिणं परिवर्जयेत् ||३१||
उपाचरेदात्मवन्तं दीप्ताग्निमकृशं नवम् |३२|

Patient of Yaksma should be rejected when he presents with the below mentioned features –

        eats too much food, yet gets emaciated (becomes thin),

        suffers from diarrhoea,

        has swelling of scrotum and abdomen

Person of Yaksma with below mentioned features shall be treated –

        is self controlled,

        has good (keen) digestive fire,

        is not emaciated and

        has disease of recent origin (disease is recently manifested)

Cikitsā – treatment

स्थिरादिवर्गसिद्धेन घृतेनाजाविकेन च ||३२||
स्निग्धस्य मृदु कर्तव्यमूर्ध्वं चाधश्च शोधनम् |
आस्थापनं तथा कार्यं शिरसश्च विरेचनम् ||३३||

Oleation should be done at first. For this, ghee prepared from milk of goat or sheep and herbs belonging to Sthiradi Varga (Vidarigandhadi Gana group) should be used.

After oleation, purification of the body should be done in both upward and downward directions i.e. both vamana and virecana should be administered in mild forms.

Similarly, decoction enema and purgation to the head should also be administered.

यवगोधूमशालींश्च रसैर्भुञ्जीत शोधितः |
दृढेऽग्नौ बृंहयेच्चापि निवृत्तोपद्रवं नरम् ||३४||

The person may take food prepared from yava, godhuma and sali along with meat soup after his body has been properly purified. He should be given stoutening therapies once the digestive fire becomes stable and the complications are relieved.

व्यवायशोषिणं प्रायो भजन्ते वातजा गदाः |
बृंहणीयो विधिस्तस्मै हितः स्निग्धोऽनिलापहः ||३५||

The diseases produced by vata generally would affect a person who is emaciated due to excessive indulgence in copulation. Stoutening therapies, oleation therapy and vata mitigating therapies are beneficial for such persons and should be administered.

काकानुलूकान्नकुलान् बिडालान् गण्डूपदान् व्यालबिलेशयाखून् |
गृध्रांश्च दद्याद्विविधैः प्रवादैः ससैन्धवान् सर्षपतैलभृष्टान् ||३६||
देयानि मांसानि च जाङ्गलानि मुद्गाढकीसूपरसाश्च हृद्याः |
खरोष्ट्रनागाश्वतराश्वजानि देयानि मांसानि सुकल्पितानि ||३७||
मांसोपदंशांश्च पिबेदरिष्टान् मार्द्वीकयुक्तान् मदिराश्च सेव्याः |
अर्कामृताक्षारजलोषितेभ्यः कृत्वा यवेभ्यो विविधांश्च भक्ष्यान् ||३८||
खादेत्, पिबेत् सर्पिरजाविकं वा कृशो यवाग्वा सह भक्तकाले |
सर्पिर्मधुभ्यां त्रिकटु प्रलिह्याच्चव्याविडङ्गोपहितं क्षयार्तः ||३९||

Different kinds of foods should be prepared from meat of crow, owl, mongoose, cat, earthworm, wild animals, animals living in burrows, rat, eagle or meat of animals living in arid regions. They should be prepared by adding saindhava lavana and fried in sarsapa taila (mustard oil). These meats should be given to the patient for eating.

Below mentioned foods also should be given –

        soup of mudga and adhaki,

        meat soup which is pleasing and nourishing,

        meat of donkey, camel, elephant, mule or horse cooked well and prepared in different menu

        aristas i.e. fermented decoctions such as mardvika and madira shall be given for drinking,

        eatables of many kinds prepared with yava soaked in decoction of arka, amrta and yavaksara

Yavagu – thick gruel should be added with ghee of goat or sheep and consumed at the meal time by the emaciated person.

Likewise, powder of Trikatu, Cavya and Vidanga should be mixed with ghee and honey. The person suffering from consumption has to lick this recipe.

मांसादमांसेषु घृतं च सिद्धं शोषापहं क्षौद्रकणासमेतम् |
द्राक्षासितामागधिकावलेहः सक्षौद्रतैलः क्षयरोगघाती ||४०||

Sosa is cured by consuming medicated ghee prepared from meat of carnivorous animals added with honey and Pippali.

Similarly, confection prepared with Draksa, Sita, Magadhika, Madhu and Taila, when consumed, cures consumption.

घृतेन चाजेन समाक्षिकेण तुरङ्गगन्धातिलमाषचूर्णम् |
सिताश्वगन्धामगधोद्भवानां चूर्णं घृतक्षौद्रयुतं प्रलिह्यात् ||४१||

The powder of Asvagandha, Tila and Masa should be prepared. This powder should be consumed mixed with goat’s ghee and honey.

Alternatively, powder of Sita (sugar), Asvagandha and Magadha should be licked mixed with honey and ghee.

क्षीरं पिबेद्वाऽप्यथ वाजिगन्धाविपक्वमेवं लभतेऽङ्गपुष्टिम् |
तदुत्थितं क्षीरघृतं सिताढ्यं प्रातः पिबेद्वाऽपि पयोनुपानम् ||४२||

Alternatively, milk boiled and processed with Asvagandha may be consumed. Ghee prepared from the milk boiled with Asvagandha should be consumed, added with more quantity of sugar. Milk should be taken as an after-drink.

उत्सादने चापि तुरङ्गगन्धा योज्या यवाश्चैव पुनर्नवे च |
कृत्स्ने वृषे तत्कुसुमैश्च सिद्धं सर्पिः पिबेत्क्षौद्रयुतं हिताशी ||४३||
यक्ष्माणमेतत् प्रबलं च कासं श्वासं च हन्यादपि पाण्डुतां च |४४|

Powder prepared from Asvagandha, Yava and two kinds of Punarnava should be used even for massaging the body.

Medicated ghee should be prepared with a full plant of Vrsa (Vasa), along with its flowers. This ghee, when consumed cures even severe cases of consumption, cough, dyspnoea and anaemia.

शकृद्रसा गोश्वगजाव्यजानां क्वाथा मिताश्चापि तथैव भागैः ||४४||
मूर्वाहरिद्राखदिरद्रुमाणां क्षीरस्य भागस्त्वपरो घृतस्य |
भागान् दशैतान् विपचेद्विधिज्ञो दत्त्वा त्रिवर्गं मधुरं च कृत्स्नम् ||४५||
कटुत्रिकं चैव सभद्रदारु घृतोत्तमं यक्ष्मनिवारणाय |४६|

Below mentioned set of ingredients should be cooked together in the usual way and medicated ghee should be prepared –

        one part each of – juice of fresh dung of – cow, horse, elephant, sheep and goat

        one part each of – decoction of murva, haridra and khadira,

        one part each of – milk and ghee (all together make ten parts) and added with

        paste / powder of Triphala, herbs belonging to madhura gana (sweet group – kakolyadi gana group), Katutrika and Bhadradaru

When consumed, this ghee cures consumption.

Dasamulādi ghṛta

द्वे पञ्चमूल्यौ वरुणं करञ्जं भल्लातकं बिल्वपुनर्नवे च ||४६||
यवान् कुलत्थान् बदराणि भार्गीं पाठां हुताशं समहीकदम्बम् |
कृत्वा कषायं विपचेद्धि तस्य षड्भिर्हि पात्रैर्घृतपात्रमेकम् ||४७||
व्योषं महावृक्षपयोऽभयां च चव्यं सुराख्यं लवणोत्तमं च |
एतद्धि शोषं जठराणि चैव हन्यात् प्रमेहांश्च सहानिलेन ||४८||

Decoction should be prepared from the below mentioned ingredients –

        Herbs of Mahat and Laghu Pancamula,

        Varuna,

        Karanja,

        Bhallataka,

        Bilva,

        Two kinds of Punarnava,

        Yava,

        Kulattha,

        Badara,

        Bharngi,

        Patha,

        Citraka and

        Mahikadamba

Six patra or adhaka (15.36kg) of this decoction is taken. To this, one patra / adhaka (2.56kg) of ghee is added.

Also is added the paste of the below mentioned ingredients –

        Vyosa,

        Milky sap of Mahavrksa (Snuhi),

        Abhaya,

        Cavya,

        Surakhya (Devadaru) and

        Lavanottama – Saindhava lavana

All these are cooked together and medicated ghee is prepared.

Benefits – When consumed, this ghee cures consumption, enlargement of abdomen and all kinds of Prameha, including Vataja type of Prameha.

गोश्वाव्यजेभैणखरोष्ट्रजातैः शकृद्रसक्षीररसक्षतोत्थैः |
द्राक्षाश्वगन्धामगधासिताभिः सिद्धं घृतं यक्ष्मविकारहारि ||४९||

Medicated ghee is prepared with below mentioned group of ingredients –

        juice of fresh dung of cow, horse, sheep, goat, elephant, deer, donkey and camel added with

        milk,

        meat soup and

        blood and paste of

        drāksā, aśvagañdhā, māgadha and sita

When consumed, this ghee cures consumption and its complications.

Elādi ghrta

एलाजमोदामलकाभयाक्षगायत्र्यरिष्टासनशालसारान् |
विडङ्गभल्लातकचित्रकोग्राकटुत्रिकाम्भोदसुराष्ट्रजांश्च ||५०||
पक्त्वा जले तेन पचेद्धि सर्पिस्तस्मिन् सुसिद्धे त्ववतारिते च |
त्रिंशत्पलान्यत्र सितोपलाया दत्त्वा तुगाक्षीरिपलानि षट् च ||५१||
प्रस्थे घृतस्य द्विगुणं च दद्यात् क्षौद्रं ततो मन्थहतं विदध्यात् |
पलं पलं प्रातरतः प्रलिह्य पश्चात् पिबेत् क्षीरमतन्द्रितश्च ||५२||
एतद्धि मेध्यं परमं पवित्रं चक्षुष्यमायुष्यमथो यशस्यम् |
यक्ष्माणमाशु व्यपहन्ति चैतत् पाण्ड्वामयं चैव भगन्दरं च ||५३||
श्वासं च हन्ति स्वरभेदकासहृत्प्लीहगुल्मग्रहणीगदांश्च |
न चात्र किञ्चित् परिवर्जनीयं रसायनं चैतदुपास्यमानम् ||५४||

Below mentioned ingredients are boiled in water, and the decoction is prepared –

        Ela,

        Ajamoda,

        Amalaka,

        Abhaya,

        Aksa,

        Gayatri,

        Arista,

        Asana,

        Salasara,

        Vidanga,

        Bhallataka,

        Citraka,

        Ugra,

        Katutrika,

        Ambhoda and

        Surastraja

The decoction is reduced to one-fourth quantity and filtered.

Below mentioned are added to this decoction, and churned well with the help of a churner –

        thirty pala (1200 gm) – of Sitopala and

        six pala (180 gm) – of Tugaksiri

To this, the below mentioned are added, processed and medicated ghee is prepared –

        one prastha (640 gm) – of ghee and

        two prastha (1280 gm) – of honey

Daily, one pala (40 gm) of this ghee should be consumed in the morning. After this, one should drink milk.

Benefits –

This ghee increases intelligence.

It is sacred.

It is good for the eyes / vision, life-span and reputation.

It cures – consumption, anaemia and fistula in anus quickly.

It also cures the below mentioned conditions –

        dyspnoea,

        hoarseness of voice,

        cough,

        heart diseases,

        enlargement of spleen,

        abdominal tumour and

        duodenal disease

Nothing is needed to be avoided while consuming this recipe. When it is used habitually, it acts as a rejuvenator.

प्लीहोदरोक्तं विहितं च सर्पिस्त्रीण्येव चान्यानि हितानि चात्र |
उपद्रवांश्च स्वरवैकृतादीन् जयेद्यथास्वं प्रसमीक्ष्य शास्त्रम् ||५५||

The medicated ghee by name Satpala Ghrta prescribed in the treatment of Plihodara – spleen enlargement and the other three Ghrtas mentioned in chikitsa sthana, chapter 14 are beneficial in the treatment of this disease also.

The methods of treatment mentioned in the texts should be adopted to cure the complications such as hoarseness etc.

अजाशकृन्मूत्रपयोघृतासृङ्मांसालयानि प्रतिसेवमानः |
स्नानादिनानाविधिना जहाति मासादशेषं नियमेन शोषम् ||५६||

One would get cured completely of consumption if he habitually practices the below mentioned –

        he should use the excreta, urine, milk, ghee, blood and meat of goats,

        he should reside in the pen of these animals and

        take bath in the solution of their (goat) products i.e. urine, excreta etc.

रसोनयोगं विधिवत् क्षयार्तः क्षीरेण वा नागबलाप्रयोगम् |
सेवेत वा मागधिकाविधानं तथोपयोगं जतुनोऽश्मजस्य ||५७||

The patients suffering from consumption should use the below mentioned recipes according to the procedure –

        milk cooked with garlic or

        formulae of Nagabala and

        Vardhamana Pippali or

        Silajatu Yoga

शोकं स्त्रियं क्रोधमसूयनं च त्यजे दुदारान् विषयान् भजेत |
वैद्यान् द्विजातींस्त्रिदशान् गुरूंश्च वाचश्च पुण्याः शृणुयाद्द्विजेभ्यः ||५८||

The patient should avoid the below mentioned –

        grief,

        copulation,

        anger and

        jealousy

He should regularly do (practice) the below mentioned –

        cultivate benevolent activities,

        worship physicians,

        worship twice born, Gods, preceptors and

        listen to the sacred words of the Brahmanas

इति श्री सुश्रुतसंहितायामुत्तरतन्त्रान्तर्गते कायचिकित्सातन्त्रे (तृतीयोऽध्यायः,आदित) एकचत्वारिंशोऽध्यायः।।४१।।

Thus ends the forty first chapter by name Soşa Pratiședha in Uttara Sthana of Suśruta Samhita.

Let’s plan for when things go sideways [Nerd Fitness Challenge]

0


So far in the Challenge, you’ve:

  • Identified what usually trips you up
  • Picked a starting plan

Now we make sure that plan survives real life.

In the video below, I walk you through building your Dial Mode – a simple backup plan for the days when time, energy, or motivation are low.

We want to be able to answer:

If that happens…then I’ll do this instead.

A few examples you’ll see in the video:

  • Shortened workouts that still hit the basics
  • Movement snacks on chaotic days
  • Go-to backup meals you can rely on

 

Dial Mode isn’t something you use because you’re “failing”.

It’s how you stay in the routine and actually get long-term results.

Your action step

Fill out Section 3: Dial Mode on the worksheet.

Pick one or two common pitfalls and write an if/then plan for each. 💪

Next, we’ll talk about how to track progress and evaluate what’s working so you don’t have to question “Am I getting the results I should?”

I’d love to hear from you, what Dial Mode options are you setting up for yourself?

– Matt

Post Pregnancy weight loss (lose 10 kgs) in Hindi | Flat belly

43



It is Difficult to lose weight after Pregnancy. But today in this Video, I will tell you effective and easy Post Pregnancy Weight loss tips at home.

This Video Includes
✅ Post Pregnancy Weight loss Diet
✅ After Pregnancy Weight loss Exercises
✅ Weight loss Tips at home
✅ Lifestyle tips for Post Pregnancy Weight loss

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👇Recommended Supplements👇
Krill Oil: https://palaknotes.com/collections/supplements/products/antarctica-krill-oil

ADK: https://palaknotes.com/collections/supplements/products/vitamin-adk

Vitamin B12: https://palaknotes.com/collections/supplements/products/vitamin-b12

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Chapters:
0:00- Introduction
0:17- Reason of Postpartum Depression
0:40- Weight Loss Biggest Challenge
0:51- Tips for weight loss after Pregnancy
1:05- Tip no.1
1:54- Tip no.2
2:49- Tip no.3
3:27- Tip no.4
3:49- Conclusion
——————————————————————————————————-

ABOUT ME – I am a German Supplement Advisor. Through PALAK NOTES I help people to lead a disease – free healthy happy life with ancient knowledge and modern technology tools.

Stay connected with us!
► Subscribe to Palak Notes : https://youtube.com/channel/UC9FmSTPV…
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Good luck!💪❤️
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DISCLAIMER: All content in this video and description including: information, opinions, content, references and links is for informational purposes only. We always try to keep our channel and its content updated but we cannot guarantee it. All opinions expressed here are our own and we are not compensated by any brand, advertiser, PR representative or affiliate for the same unless explicitly stated in our videos and/or description box. We never try to push products on anyone but we do make recommendations based on our personal

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