MISS WORLD AMERICA WASHINGTON 2020 AMERICA’S BWAP NATIONAL AMBASSADOR
MISS WORLD WASHINGTON, GLOBAL SPEAKER, UW ALUMI 19, HARVARD UNIVERSITY, YALE UNIVERSITY, STANFORD UNIVERSITY VISITING STUDENT, PACEMAKER PATIENT, HEART HEALTH ADVOCATE
HELLO READERS ,
This year has been a challenging time for almost all of us and when I say this I believe I speak on behalf of everybody. The entire world took a pause that has never happened before. But as we say good things take time and there is always light on the other side. As we approach the final few steps towards 2021, I am inclined to say it will be a year full of possibilities. At the start of 2020, we were unknown to the virus and now we have vaccines in development to provide a cure for it. Indeed, with every difficulty, there comes ease. We have all faced circumstances this year that we thought we never could. So give credit to yourself because you made it through. And let’s welcome the new year with the hope of positivity. 2020 has been a challenging year, no doubt. I wish you all that the next year may bring peace, prosperity, and positivity to your life.
HAPPY NEW YEAR!
Yours truly, DR. SYED ARIF JAMAL CHAIRMAN
The most valuable blessings of all in our lives is time. We have all heard this from our early ages that you have to respect time because once it’s gone it doesn’t come back. I am sure the year 2020 has not only made our belief firm in this notion but also showed us life long examples. One thing that we all learned this year is life is too short to take things for granted. Each day is a new chance, a chance to do you have been wanting to from ages, a chance to work on your health, a chance to improve your diets, a chance to take one more step towards your successful career. This life we have bestowed with holds all the power if lived correctly. So embrace the importance of this life because soon before we know it there will be no tomorrow to look at. What we have in our hands is how we live today to the fullest and how much we thank God for the blessings we have. The world itself has given us time - a whole year - to look out for blessings. Maybe this year wasn’t about to get what you want but it was to appreciate and be grateful for what you already have. Therefore, let us all step into the new journey of 365 days with positive attitude, patience and faith. Faith in God that all shortcomings have an end and every storm brings calm with it. May you all be more blessed the coming year. Happy new year!
Sincerely, DR. AMBER JAMAL
CEO
QUESTION# 01 You are so beautiful and inspirational to many women, tell us about your journey? My journey began in small town Washington, where my parents taught me to be intentionally compassionate with everyone and choose strength when faced with adversity. My family’s leadership of love and service work received the Highest Civic Honor from Secretary of State in the state of Washington, which is given to 8 individuals each year form secretary of state. My life has been faced with major challenges: facial burns, pacemaker surgery, but I choose to not let my circumstances define me. To help others choose resilience and rise up from their challenges, I am humbly given hundreds of talks while being a full-time college student at the University of Washington. I have been visiting students at Harvard University, Yale University and Stanford University. QUESTION# 02 What are the challenges you faced as a contestant? I have none! I fully enjoyed the process of being a contestant. QUESTION# 03 What motivates you? My purpose to serve. Having that purpose to serve, led me to overcome challenges of heart defeat, facial burns and I want others to live with their true purpose so they can too, overcome their hardships and live a fulfilling life. QUESTION# 04 What is your definition of success? True success for me is defined by the positive difference one makes in their lifetime. True success is acknowledging others’ presence and not ignoring them. True success is being kind behind peoples’ back. True success is giving the “benefit of the doubt”, non-judgmental, not harsh.
QUESTION# 05 What are the causes you believe in giving back to the community? In every non-profit one is able to give back in, one should. I’ve humbly volunteered with 1OOs of charitable foundations. Here are some of main causes I have worked with -Heart Health -Emotional Health -Clean Water -Food Security -Anti human trafficking QUESTION# 06 What is the most fun and exciting thing about participating in a beauty contest? The people I get to serve and meet. I’ve humbly volunteered with 1OOs of charitable foundations and been invited to speak around the world. I am a big believer that we should SERVE without hesitation and LOVE without limits. I believe we should daily serve others by speaking life into each other and choosing endless Kindness with EVERYBODY and ALWAYS. QUESTION# 07 How can people connect with each other in this time of Covid? Email Shree@shreesaini.org www.ShreeSaini.org . facebook.com/ShreeSaini . instagram.com/ShreeSaini/ QUESTION# 08 What is your favorite social media app or tool? “Quotes”. I believe we need to nourish our hearts daily with positive thoughts, so that we can overcome difficulties in life and remain eternally grateful. QUESTION# 09 How would you empower women? Everything in life begins with self-belief so I empower not only women, but also men and children to believe in the beauty of their dreams. To believe in themselves.
QUESTION# 10 How would you define beauty? True beauty for me is defined by the positive impact you leave on this world so let us share our love without hesitation. True beauty is showing up without being asked. True beauty is NEVER being selective on how you are going to be kind to. True beauty is being kind when others aren’t kind to you. True beauty is not judging others on their mistakes or insecurities. True beauty is not being “selective in our kindness” based on our personal mood and preferences, we are not being truly kind. QUESTION# 11 If you had a magic wand what would you change in this world? If I had to pick ONE initiative, I am focused on creating an emotional and heart health curriculum. I believe a majority of our world's problems root in mismanaged emotions and lack of education. This bill will equip students with life skills like positive thinking patterns, solution mindset and a healthy lifestyle, so we can prevent heart disease and help lessen problems like anxiety, suicide rates. QUESTION# 12 Your fitness and health secret? Awh! You think I am pretty and fit!!! Bless you! You are gorgeous! To pick a workout that you enjoy. If you start enjoying your workout, you still continue to work out. For food, pick foods that are high in protein and eat tons of vegetables. Try to drink a gallon of water. QUESTION# 13 Inspirational special message to readers? Focusing on moving forward and growing. Be kind 1OO% of the time, with 1OO% of the people. Be kind to your mind, to your family, to your friends and to everyone.
6. 16. 24. 33. 42.
Candid Interview With Shree Saini
Nothing to worry about, Biden says as he recieves Covid-19 Vaccine
Jo-Biden As president-Elect
Did you ever dream of being called an author?
"You can't pour from an empty cup."
5 Amazing health benefits of jogging 5 basic clothing items you need in your wardobe 68. 79. 86. 92. The non-stressfull way to a healthy diet What is it, how to clean and how to use?
YOUR ONLY EVER OBLIGATION IN YOUR LIFE IS TO BE
TO YOURSELF
BGN PR/MARKETING DIRECTOR TANU VATSA AGGARWAL
Taking risks provides me energy. I believe that every woman is in charge of her destiny and fate. Thinking outside the box and doing a common thing via uncommon way are the keys to success. As a woman, I have always taken risks and achieved huge milestones in my career. Always remember- there is always the FIRST TIME!! Remember TAKE EVERY CHANCE and DROP EVERY FEAR. BGN is that platform where you can take off with your talent fearlessly. So be a part of the huge global leaders’ forum and showcase your outstanding talent…. Because…you are the catalyst to driving that change!!!
Beauty Global Network Director DR. HUMA QAMAR
COVID-19 VACCINE There's Nothing To Worry About,' Biden Says As He Receives GLOBAL TRENDING
UPDATED AT 3:48 P.M. ET
President-elect Joe Biden publ icly received his f irst dose of the Pf izer-BioNTech COVID-19 vaccine on Monday as the death tol l from the disease nears 320,000 in the United States. Rol l ing up his sleeve at Christiana Hospital in Newark, Del . , Biden told nurse practitioner Tabe Mase, " I 'm ready! " and thanked her for her work with COVID-19 patients. "We owe you big, we real ly do, " Biden said. Biden said his wi fe, Ji l l , also received her f irst vaccine shot Monday. " I 'm doing this to demonstrate that people should be prepared when it 's avai lable, to take the vaccine. There's nothing to worry about , " the president-elect said of his f irst vaccine dose. He said he was " looking forward" to getting the second dose. "This is just the beginning. It 's one thing to get the vaccine out , and now [vaccine-maker] Moderna is going to be on the road as wel l , but it 's going to take time, " he added, imploring Americans to continue fol lowing health guidel ines, including wearing masks, keeping social distance and avoiding unnecessary travel .
The president-elect , who said the Trump administration "deserves credit" for getting the development and distribution of vaccines off the ground, has set a goal of distributing 100 mi l l ion vaccine shots in the f irst 100 days of his administration. growing l ist of pol itical leaders who are sharing videos or photos of themselves getting inoculated in an effort to boost publ ic trust in the eff icacy and safety of the vaccines that have been In receiving the vaccine on Monday, the Bidens join a authorized for emergency use. The federal government has al lotted vaccine doses to off icials according to continuity of government protocols. Vice President Pence, second lady Karen Pence and Surgeon General Jerome Adams were administered their initial vaccination shots during an on-camera event on Friday. "Vaccines are how we beat this virus, " Senate Majority Leader Mitch McConnel l , R-Ky. , tweeted on Friday after receiving his f irst shot .
Leader McConnel l @senatemaj ldr
Just received the safe, effective COVID vaccine fol lowing continuity-of-government protocols. Vaccines are how we beat this virus. Now back to continue f ighting for a rescue package including a lot more money for distribution so more Americans can receive it as fast as possible.
House Speaker Nancy Pelosi , D-Cal i f . , also shared photos of her vaccination, reminding the publ ic to continue to fol low social distancing guidel ines and to wear masks as the vaccine is being distributed over the next several months.
Nancy Pelosi @SpeakerPelosi
Today, with conf idence in science & at the direction of the Off ice of the Attending Physician, I received the COVID-19 vaccine. As the vaccine is being distributed, we must al l continue mask wearing, social distancing & other science-based steps to save l ives & crush the virus.
Biden is 78, an age that puts him at higher risk of severe symptoms, should he contract the virus. A Centers for Disease Control and Prevention panel on Sunday recommended that people over 75 be among the group prioritized next for a vaccine fol lowing health care workers and residents and workers at long-term care faci l ities.
Rep. Cedric Richmond of Louisiana, who wi l l lead Biden's Off ice of Publ ic Engagement , tested positive for the coronavirus last week. He did not have close contact with the president-elect before the positive test , an aide said. According to a December NPR/PBS NewsHour/Marist survey, 61% of Americans said they wi l l take a vaccine when they are able to, up from 49% in September . Among those most reluctant to get the vaccine are supporters of President Trump, people who l ive in rural areas and people without col lege degrees. If a vaccine for the coronavirus is made avai lable to you, wi l l you choose to be vaccinated?
The White House has not said when Trump or f irst lady Melania Trump, both of whom were infected with the virus earl ier this year , would receive the vaccine. Vice President-elect Kamala Harris is expected to begin her course of vaccination next week. Source: NPR/PBS NewsHour/Marist Pol l of 1 ,065 U.S. adults conducted between Dec. 1 and Dec. 6. The margin of error for the overal l sample is 3.7 percentage points. There were 916 registered voters, with a margin of error of 4 percentage points. Totals may not add up to 100% because of rounding. Credit : Audrey Carlsen/NPR
Be
to the
within you
BEAUTY GLOBAL NETWORK CREATIVE TALENT DIRECTOR ALPITA PATEL
PROFESSION, PHYSICIAN BY PASSION MUSICIAN BY
BEAUTY GLOBAL NETWORK DIRECTOR OF MUSIC DR. SIMRAN SETHI-ANKOLA
TEAM URGES AMERICANS TO STAY HOME ON INAUGURATION DAY AND WATCH CEREMONY ONLINE
GOP LEADER MITCH MCCONNELL CONGRATULATES AS PRESIDENT-ELECT JOE BIDEN In a Dec. 15 speech on the Senate floor, Senate Majority Leader Mitch McConnell honored the Trump administration for its achievements and congratulated Democrat Joe Biden as the president-elect, saying the Electoral College has spoken.
WASHINGTON President-elect Joe Biden’s inaugural committee has asked the public to stay home on Inauguration Day, according to a Twitter thread posted by the committee on Tuesday. In light of the ongoing COVID-19 pandemic, the committee has asked anyone wishing to partake in the inaugural traditions and celebrations to do so in the safety of their own homes. Despite this week's rollout of the new vaccine, its availability to the general public is still months away. So Biden's team is urging supporters not to come to Washington, D.C., to celebrate the inauguration. Biden and Vice President-elect Kamala Harris aim to take their oaths of office outside the U.S. Capitol building as inauguration planners seek to craft an event that captures the traditional grandeur of the historic ceremony while complying with COVID-19 protocols.
Biden’s inaugural committee has promised the ceremony will showcase “a reimagined parade, and virtual celebrations that bring the country together.”
The Joint Congressional Committee on Inaugural Ceremonies (JCCIC) also released attendance guidelines on Wednesday regarding the Jan. 20, 2021 ceremony, saying that it is working with Biden’s committee on “enhanced opportunities to watch the ceremonies online, in addition to the traditional televised national broadcast.” “The JCCIC, in consultation with diversified public health and medical experts and the Presidential Inaugural Committee, has determined that this global pandemic and the rise in COVID-19 cases warranted a difficult decision to limit attendance at the 59th Inaugural Ceremonies to a live audience that resembles a State of the Union,” JCCIC Chairman Roy Blunt said in a news release.
FILE - Vice President-elect Kamala Harris, appearing via video link, listens as U.S. President-elect Joe Biden speaks during a news conference at his transition headquarters on December 16, 2020 in Wilmington, Delaware.
https://www.telegraph.co.uk/news/0/joe-biden-inauguration-day-2021-whe n-how-work-covid-president-sworn/
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WRITE YOUR BOOK
AUTHOR NEETU RISHI CEO & FOUNDER AT THE SUCCESS DOOR
Did you ever dream of being called an AUTHOR? Every day on social media or among our network we find so many people writing a book, is that easy. Let’s try to dive deep into a step wise process and see if it’s easy.
Finding the inspiration behind writing the book, the WHY?
Selection of the genre
This is the most important step without which we can’t even start. It's very important to understand the WHY, the purpose, the motive, or the inspiration behind writing a book. It could be just to share your thoughts with the world, it could be to share your feelings, your opinion concerning some topic, it could be just a hobby, it could be stress-reliever, it could be to show the world that you can achieve your dreams or it could be even just a simple reason to be able to recognized by google. Whatever the reason is, there has to be a “why” to write the book.
There are various genres like Fantasy, Romance, Adventure, Contemporary, Dystopian, Mystery, Horror, Thriller, Paranormal, Historical fiction, Science fiction, memoir, self-help, and many more, but we don’t want to choose what others like, what’s popular, what’s trending rather we should choose what genre we love writing or what genre we love reading. Choose one or a combination of two or three max.
Outline of the book
Disciplined Planning
You can’t just start writing the book and wait every day for the creativity box to open and convert them into words. You need a plot, a setting, characters, location, conflict, turning point, climax, and resolution. Once your brief outline is ready then start the inside planning and detailing.
If you decide one day that you will choose a quiet place amongst nature, take a vacation for a week and finish the book there, this rarely happens. For writing a book it’s very important to follow a disciplined approach. A fixed day, time, and space works wonders. It could be sometimes that during that time, nothing comes to mind, you feel blank, but still be on the date with your writing during that time. Reading, researching, thinking, planning, talking to characters, visualizing is all a part of the writing process.
Facing the odds and challenges
Momentum Building
When we start writing the book we are most excited as we are doing something new. When we are towards the end phase, we are again excited because we are going to gain authority. But the mid part is the most hilarious. You will start feeling that your plot is not interesting anymore, what people might think of me, I think I should restart, I guess I should change the plan or quit it. But the best way is to keep going and don’t let these thoughts overpower you. Don’t wait for perfection, choose completion over perfection. Always remember, don’t rewrite, don’t go back and forth else you will never be able to finish the book.
Now you must be thinking about what could be the challenges as it's your book, your schedule, your deadlines. But the biggest challenge is we ourselves. We start doubting ourselves, our abilities, we start assuming what will people think, if they criticize, if they laugh. There could be challenges that you are not getting enough motivation to write anymore. There could be times when you pressurize your mind by comparing yourself to other writer friends who might be writing more than you. There could be a challenge that you are not enough time to write. But there is only one thing that can help you fight with these odds, your strong will power, and determination to finish your book.
Design a captivating Book Cover and Title
Editing and Formatting of the Book
Once you finish the book, you think it's over finally. But the biggest challenge comes here. The title and cover page is something that is going to create a curiosity in the reader to read or buy your book. It has to be very well thought of, very well placed, and presented.
Don’t ever miss this part. No one wants to read a book that has grammatical and structural errors. This is where you should invest and get a good editor to finalize your book.
Self-Publishing
The new era of self-publishing on amazon has opened paths for many aspiring authors, it’s very easy, just a few steps and you are there. I know after reading this you might think it's difficult, or few might think it's difficult. But it’s all mindset. If you wish to write a book, start now, give a deadline, and follow the steps. Best wishes on your author's journey.
“For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone.”
BEAUTY GLOBAL NETWORK CELEBRITY PR DIRECTOR MAHIN J. NAWAZ
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"COMING TOGETHER IS A BEGINNING. KEEPING TOGETHER IS PROGRESS. WORKING TOGETHER IS SUCCESS."
A U T H O R T A N U V A T S A A G G A RWA L
To be able to care for the people you love, you must first take care of yourself. Taking care of yourself is a valid goal on its own, and it helps you support the people you love. Caregivers who pay attention to their own physical and emotional health are better able to handle the challenges of supporting “YOU CAN’T POUR FROM AN EMPTY CUP.” – NORM KELLY
someone with mental illness. They adapt to changes, build strong relationships and recover from setbacks. The ups and downs in your family member’s illness can have a huge impact on you. Improving your relationship with yourself by maintaining your physical and mental health makes you more
resilient, helping you weather hard times and enjoy good ones. Here are some suggestions for personalizing your self-care strategy. Self-care simply means self–you—and care –deliberate or intentional effort to maintain/protect yourself in all aspects on a daily basis. People who don’t indulge in self- care on a daily basis lead a mechanical, reactive, robotic, angry, and dissatisfied life. While living a reactive life day in and day out, we eventually lose connection with ourselves. And, we can’t understand our dissatisfaction. Our relationships suffer, sleep patterns are disrupted (45% of us lay awake at night as per some recent surveys), and we develop unhealthy eating habits. How many of us live this kind of a monotonous life? Our lives resemble a sergeant’s drill where we’re doing the exact same things, having the same thoughts, and feeling the same emotions day after day. We get up at exactly the same time, on the same side of the bed, brush and bathe in the same exact way, commute to our work on the same route, greet our colleagues the same way, have the same work experiences, crib the same way about our work and bosses, leave from work at the same time, get frustrated about the traffic in the same way, reach home exhausted with the same dull face, and greet our families the same way. Then we sit dazed
for a couple of hours until our partners pick up a fight with us, which is also routine. We stay glued to our phones and gadgets for mindless entertainment until it’s time to hit the bed, all the while worrying about the next day. And, then we hit the repeat button again as the next day begins. Even if a miracle happened, and God appeared in front of us, I bet, we would still hit the repeat button. Most of us think that self-care means slowing down and being mindful. But to the contrary, self-care means getting to a place of optimum balance. Take for instance, a talkative person who is quick to speak her mind without thinking about how it would affect other people. Such a person needs to slow down and talk mindfully. But at the same time, a person who doesn’t talk, and is numbed, needs to get in touch with herself and her emotions to build her self-esteem and confidence, to connect with others compassionately and empathetically. Self-care, as a concept, was introduced in popular culture during the mid-1900s. Back then, it simply meant physically taking care of yourself and your hygiene– haircuts, bathing, taking care of your look, etc.
SELF-CARE IS SELFISH. 1. Even today self-care is grossly misunderstood in the following ways: In many collectivistic cultures, self comes after the family and community. Taking care of yourself is generally looked down upon as being selfish or vain. When you’re not taking care of yourself, and not taking responsibility for your emotions, you automatically assign the blame outside. Taking care of other’s needs without getting your own needs met can only lead to suppression, frustration, blame, anger, resentment, and revenge. Self-care is like the oxygen mask that you must wear to protect yourself at all times before saving your loved ones. SELF-CARE IS A LUXURY OF TIME AND MONEY 2. and some think that it’s a waste and is only for the rich. Wrong. Self-care doesn’t mean going on luxurious vacations, using expensive beauty products, eating organic food, buying
SELF-CARE IS NOT ENTERTAINING OURSELVES 3 quality time with family every day. Self-care doesn’t have to cost money. have little impact on our overall well-being. I personally indulge in self-care while sitting at home by getting up early in the morning to meditate, going for a morning walk to watch the sunrise, planning healthy meals for the week during the weekends, and joining free online yoga classes. I own a normal home, drive a basic car, and still have great friends. I make it a point to spend branded clothes, driving fancy cars, or living in opulent homes. Going on a vacation because everyone else does so is not self-care. It is rather a source of stress because of the money spent and the efforts involved to get acceptance in the social pack because of our herd mentality. According to a survey, 48% of the population thinks self-care is not possible due to lack of time, and 58% believe that self-care is expensive. But, in reality, material possessions with TV, social gatherings, dining-out, etc. When we’re engaged in mindless entertainment, we’re disconnected from our emotions and feelings. At the same time,
we’re letting the negative pervade our minds through the bombardment of unwanted information. Social gatherings can also be stressful because they call for certain standards that need to be met. Also, lack of acceptance in a social setting can lead to a feeling of worthlessness. Even though meeting people socially is important, we need to be mindful about choosing (choosing is self-care) the right person to meet, and deciding how much time and energy to invest in them. Not everyone will uplift our emotional energy. Making sure that we’re emotionally and mentally uplifted is important, and not selfish. We always have a choice. We’re never bound. This applies even for our family members and relatives. I want to stress here that you have a choice of whom you want to interact with, why you want to interact and how much you want to interact. Even if we don’t want to disconnect with someone fully, we can maintain a healthy distance from them by forming boundaries. This is self-care. We’re all different, even if we have the same blood running through our veins. It’s okay to make different choices. Sometimes taking care of hygiene helps us pick up our lives from the rut, and gets us to a better state of mind. But it is not a fix or a solution. As a concept, self-care has evolved with time, and now it is not just about external hygiene, but also relates to internal and mental hygiene.
Insights into who we’re, how we feel, how we react, and what we like and dislike help us know ourselves better and help us make better life choices. These days a big hurdle in self-care is multitasking, which has become a part of everyone’s life. We’re constantly switching from one role to another without giving it a thought. A person who is multitasking can’t be mindful of his actions, and often triggers a chain reaction. Consider that you’re sitting in office and are stretched too thin. Your spouse calls you to talk about something. Most likely you won’t be able to have a mindful conversation with her, leaving her feeling disgruntled. With this mood, she won’t be able to attend to her work or to the kids properly. This can quickly become a culture in the family where everyone feels disconnected from each other. Had either of them exercised self-care, the chain reaction could have been broken. Like everything else, we learn the concept of self-care from our families while growing up. As kids, we emulate our parents and caregivers in almost everything. If they came back home from work after a busy day, kicked off their shoes, and sat in front of the idiot box, more likely than not, we would end up doing the same thing to cope with a busy day. Alternatively, if we had seen them meditating, spending quality time with the family,
WSE HLFA- TC I AS RE? exercising, and taking care of their health, then doing the same activities would have become second nature to us. Self-care, first, means realizing that your life has many facets–physical, mental, emotional, spiritual, social, professional, and personal. It’s important to look at yourself in the mirror and see a clear, undistorted, and holistic image. There is a difference between a projected self and the true self. The projected self comes from how we want others to perceive us. After years of putting up a false face, we assume that that image is our truth. It has become common these days to believe that everything is within our reach, and that we can switch hats on a whim. It is expected that all of us will be superstars in our own right. We all should have powerful careers, amazing relationships, gorgeous bodies, a huge following on social media, fancy vacations, overachieving children, rich and famous lifestyles. “What’s new?” is the common question we ask anyone we meet. We all are under pressure to “have something new” to talk about all the time. We fear getting categorized as “normal people having normal lives”, and fear being termed as dull. In the fear of being left out, we try to portray
that we have an amazing life with a full spectrum of “bling”. But we highly underestimate the effects of living a high-achieving, multitasking life. Though it may look fancy from outside, but this way we’re running away from our true selves. We’re always taught to cover up for our shortcomings, and this is especially true in families who overhype their children’s behavior, strengths, and achievements, while hiding their limitations, weaknesses, and mistakes. They derive a sense of pride when their projected selves get acceptance in society. These children will live in a fool’s paradise, and attach to their projected self rather than their true self. They will never know their true needs, and won’t accept their own limitations. A client of mine, Max, was a stutterer from birth, and he saw the shame is his parent’s eyes whenever he stuttered in a social setting. The parents covered up for him by completing his sentences or diverting attention away from him. They would overhype his achievements, and make sure that everyone thought of him as flawless. Seeing his parent’s denial, Max also never learnt to accept his stuttering and became an introvert to avoid bringing shame on his parents. He tried extra hard to get good grades in school, and to get into the sport teams. Max has buried his true self under hundreds of layers, and has disconnected from his vulnerable, true self, and doesn’t know how to embrace himself.
As a consequence, he has become over- competitive and an over-achiever. He pleases his family, friends, and relatives like a loyal dog. In social settings, he purposely displays his intelligence and achievements in all ways possible. He has no personal and spiritual growth. He lives a life filled with stress and frustration, but doesn’t know why he feels that way. WHAT DOES THE TRUE SELF LOOK LIKE? It starts by embracing the state we’re in right now. It could be our financial/ work status, speech impediments, failures, body shape, relationship status, education level, ethnicity, nationality, etc. I know it can be scary to accept your true self. It may seem overwhelming, so we want to fix it quickly or deny it. But I assure you that accepting your true-self is only a bliss that you can offer yourself. It’s the most comfortable space that we can offer ourselves. Our decisions will be based on our own strengths and weaknesses, and on an understanding of our uniqueness and natural flair. We will feel one with ourselves, peaceful, calm, freed from ego and pretense, and we will see our inner shackles clearly. A true sense of love and compassion arises, for ourselves and for
others. We feel one with the universe, letting go of past experiences. Our relationships get better. Unfortunately, we’re unable to live with this feeling all the time. The question is if it is even possible to be our true self at every given moment? I would say that the answer is no. But the good side is that we can begin by shortening the gap between the projected self and true self, until there comes a time when we’re living our true self almost every day. True self helps us be open to learning, reforming, creating a new and better outlook, and taking actions, which in turn helps us go deeper and live a better, fulfilling, balanced, creative, and loving life. Our tendency to expect all this from other people and situations reduces, and literally diminishes as we keep growing stronger and stronger internally. We will not be driven by our egos, fears, and insecurities. We will not burn our energy in convincing other people that we’re good and worthy of their love. As we keep growing internally, we keep exploring our egos and defenses. The more we get connected to our true self, the easier it is for us to break the pattern and allow compassion for ourselves and for others to arise. We will have our guards down with the people we love. This time we will be connecting to others through our true selves, and not the projected selves. Our true selves are always clear about ourselves and others, and do not get carried away by
dramas, influences, and confusions. This helps us align with ourselves and others. This deep sense of clarity will give us peace and balance, and help us create a stronger and more expansive foundation which will lead to a life-changing experience. This will let us be, and we will let others be. This letting go of the external identity that is filled with selfishness, impulsiveness, barriers, ego, material gains, and successes is something we all owe to ourselves. When we uncover our true self, it will be easy to indulge in self-care for our true self, rather than for the projected self. Self-care is a way in which we give back to ourselves by releasing everyday pressures, to live a balanced, joyful, satisfying, and complete life.
Self-care is a way in which we give back to ourselves by releasing everyday pressures, to live a balanced, joyful, satisfying, and complete life. Below are some questions that will help you uncover your self-care regime. Answer each question with honesty. 1. BALANCED NUTRITION PHYSICAL SELF-CARE Do you follow the “1 hour – no technology” rule before sleeping? Do you sleep for eight hours every day? Do you have a relaxing bedtime routine? 3. ADEQUATE SLEEP
Are you eating healthy fruits and vegetables on a daily basis? Do you eat freshly cooked home-food rather than outside/canned food? How many glasses of water do you drink every day? How much caffeine do you intake every day? How many cans of soda do you drink every day? How many cigarettes do you smoke every day?
How is your sleep quality? Do you feel fresh when you wake up? Do you fall asleep easily? Do you snore or grind your teeth while sleeping?
2. EXERCIES
4. MEDICAL CARE
Do you take your medical care seriously? Do you go for regular preventative checkups? Are you regular with your medications?
Do you exercise at least three hours a week (gym/ cycling/jogging/yoga/aerobic s/sports)? Are you prevented from exercising by aches and pain? If yes, how much? Do you expend energy in doing strenuous household work?
5. PERSONAL HYGIENE
6. GROOMING
Do you bathe every day? Do you brush after meals? Do you wash your hands after using the bathroom, and before and after meals? Do you wash your clothes frequently? Do you work on curing your chronic cosmetic conditions like dandruff, acne, dryness, athlete’s foot, etc.? Do you use a deodorant?
Do you understand your body type and know what suits you – hair style, clothing, etc.? Do you visit the barber shop regularly? Do you iron your clothes before wearing them? Do you pay attention to social etiquette – body posture, speaking (tone of voice, choice of words, humility), mannerisms (burping, slurping, table manners)?
ACTION PLAN FOR THE NEXT FOURTEEN DAYS TO REACH DESIRED STATE
CURRENT STATE (1-10)
DESIRED STATE (1-10)
SELF-CARE
BALANCED NUTRITION EXERCISE ADEQUATE SLEEP MEDICAL CARE PERSONAL HYGIENE GROOMING
EMOTIONAL AND MENTAL SELF-CARE Furious Enraged Outraged Boiling Irate Seething Loathsome Betrayed Upset Mad Elated Excited Overjoyed Thrilled Exuberant Ecstatic Fired-up Passionate Depressed Agonized Alone Hurt Dejected Hopeless Sorrowful Miserable Sorrow Remorse Defamed Worthless Disgraced Condemned Regret Anxiety Low self-esteem Depression Self-harm Apologetic Uncomfortable Self-doubt Repentance Terrified Horrified Scared stiff Petrified Fearful Panicky Frantic Shocked Apprehensive ANGRY GLAD SAD SHAME GUILT AFRAID
Humiliated Dishonored Mortified Admonished Unworthy Sneaky Embarrassed Self-conscious Secretive Bashful
Cheerful Gratified Good Relieved Satisfied Glowing Happy Contented Pleasant Tender Pleased Mellow
Heartbroken Heartbroken Lost Distressed Let down Melancholic Unhappy Moody Blue Upset Disappointed Dissatisfied
Compunction Unscrupulous Penitence Atonement Contrition
Frightened Threatened Insecure Uneasy Intimidated Cautious
Defensive Frustrated Agitated Disgusted Perturbed Annoyed Uptight Resistant
Nervous Worried Timid Unsure Anxious
Ridiculous Outlandish Pitied Silly
Irritated Touchy
Self-care is a way in which we give back to ourselves by releasing everyday pressures, to live a balanced, joyful, satisfying, and complete life. Below are some questions that will help you uncover your self-care regime. Answer each question with honesty. We discussed in previous chapters how we can express ourselves in terms of our own feelings (owning up). Most of us label our emotions as “good” or “bad”. This chart will help you discover and understand the subtle difference between all the emotions we go through. You can use the exact words mentioned here to express yourself.
For example, I feel disgrace when I do things my way, which my family doesn’t approve of. I feel terrified to make decisions for myself. I feel very uptight and resistant when the topic of money is discussed. Knowing our emotional states can help us in monitoring our emotions and centering them. Pick up any area or situation from the self-care diagram given above, and mark all the emotions that come to you in that situation. This will help you pinpoint where you stand emotionally. Now you can chart a plan to achieve balance with the help of a counsellor, therapist, coach, mentor, or even by yourself. If you work on self-care using this method, you will eventually end up living a very fulfilling life with support, self-confidence, and self-esteem. This can potentially shift your life by 180°, and you will be amazed by the results. Relationships are the most important part of our lives. They are the pillars that support us. Relationships can be with oneself, other people, and even with inanimate objects like cars, homes, gadgets, and with our circumstances like profession, education, social status, etc. Below are some thought-provoking questions that you can ask yourself about your relationships: RELATIONSHIPS
you create drama in your relationships or are you balanced? What emotions come to you in your relationship? Pick the precise emotions from the six broad categories. How are you benefiting in this relationship?
How frequently do you lose your temper with others? Is the relationship still needed or are you carrying it as a baggage? – Unfollow/Unfriend Do you feel supported in this relationship, and, if yes, then how? Do you walk on egg shells in this relationship?
What are you bringing to the relationship?
Do others walk on egg shells around you?
Do you maintain healthy boundaries in your relationships? Do you remain curious in your relationships or are they shutting you down? Do you take ownership of your actions in your relationships or do you blame and criticize? Are you actively nurturing the relationship?
Do you accept others for who they are or do you expect unfair things from them? Do you bring your true self in the relationship? Are you vulnerable in your relationships or are you defensive? Are you developing empathetic listening and compassionate actions in your relationships every day?
For example, I feel disgrace when I do things my way, which my family doesn’t approve of. I feel terrified to make decisions for myself. I feel very uptight and resistant when the topic of money is discussed. Knowing our emotional states can help us in monitoring our emotions and centering them. Pick up any area or situation from the self-care diagram given above, and mark all the emotions that come to you in that situation. This will help you pinpoint where you stand emotionally. Now you can chart a plan to achieve balance with the help of a counsellor, therapist, coach, mentor, or even by yourself. If you work on self-care using this method, you will eventually end up living a very fulfilling life with support, self-confidence, and self-esteem. This can potentially shift your life by 180° and you will be amazed by the results.
DESIRED STATE (1: UN-BALANCED -10: BALANCED)
ACTION PLAN FOR THE NEXT FOURTEEN DAYS TO REACH DESIRED STATE
RELATIONSHIP NAME OF
CURRENT STATE (1:UN-BALANCED -10: BALANCED)
PEO- PLE INVOLVED
SPOUSE PARENTS SIBLINGS RELATIVES
PROFESSION COLLEAGUES
PROFESSIONAL
How do you feel about your work life?
What are the feelings you carry about your co- workers? How do you feel about your skill set? Is your line of work aligned with your strengths? Do you set realistic goals?
What kind of a relationship do you have with your boss? When was the last time you learnt a new skill? Are you a team player? Are you competitive with your colleagues?
Do you help your co-workers without wanting any acknowledgement?
What is your relationship with money?
What do you think about money?
Do you enjoy your wealth?
How well do you manage your finances? Do you over-complain about your work to your family members or spouse?
Do you switch off notifications after work?
What score would you give to your work life balance on a scale of 1 (good) -5 (bad)?
INWHAT AREA WOULD YOU LIKE TO CHANGE/ GROW?
WHERE DO YOU THINK YOU STAND NOW?
EXPLORE THE DIFFERENT CHOICES AVAILABLE / ACTION STEPS
RESOURCES AVAILABLE
ROADBLOCKS
Think about each of these questions for at least a minute and then answer. PERSONAL
Are you moody/emotional or numb/disconnected?
How high on motivation do you remain throughout the day? Are you operating mostly out of your insecurities and fears?
How frustrated, irritated, snappy, or cynical do you remain throughout the day?
What holds you back?
Do you accept your weaknesses as much as your strengths? What can you do to unite them? How much do you stand up to your promises? Do you express your love and kindness? Do you keep a gratitude journal? Have you gone for therapy? We all need it.
How creative are you on a weekly basis? Do you surprise your family with weekend meals, getaways, gifts, etc.? How romantic are you in actions? Do you celebrate your occasions, achievements, or milestones in any way? De-clutter three things which are not needed anymore from each area – wardrobe, drawers, kitchen, habits, and past experiences. When was the last time you punched a bag or a pillow to release pent-up frustration and anger? Think about two areas in which you have the strong urge to be perfect, or look good in front of others.
When was the last time you had a good cry?
Assign one day of the week as a “no complain day”. Think about three harmful things that you do habitually. Are you ready to change these? If yes, write down alternative actions. What did you learn from your last mistake? What amends did you make for it?
Think about the last week, and mark your stress level out of five.
SPIRITUAL
Introspect on your daily behavior and lifestyle. What are your operating principles in life? How did you acquire them? Are they fitting into your life right now? If not, how would you like to change them? How much do you experience yourself? In what areas do you experience heavy emotions? How much do you live in the present? Are you aware of your surroundings most of the times? Do you accept that the mind and body affect each other? Practice mindful breathing, walking, eating, and sitting. Write down four triggers that make you feel ashamed, blame, angry, and sadness?
What do you think is your life’s purpose? Are you being honest with yourself about everything?
Have you done your inner healing?
Have you united your mind and body? If not, how can you do so?
Do you accept the signals your body gives you?
What would a regret-free life look like?
Chart out two areas where you need to tune into your vibrations, and two areas to tune out from.
What are your operating principles in life? How did you acquire them? Are they fitting into your life right now? If not, how would you like to change them? Follow a ritual to start your day positively Watch the clouds pass-by, star-gaze, or listen to the whistling of leaves for at least twenty minutes. Do you connect with nature daily, away from the distraction of your gadgets? Practice mindful breathing, walking, eating, and sitting. Volunteer in a non-profit organization to give back to society.
Are you being honest with yourself about everything?
Do you sit in silence without doing or touching anything for fifteen minutes every day? Get your hands dirty in soil.
Sponsor a child or a pet.
What would a regret-free life look like?
HEALTH BENEFITS OF JOGGING
Exercise is an essential part of a healthy lifestyle. If you’re only eating the right diet and not moving your body, it can do you harm. A morning jog is known to elevate the mood and give you the kickstart to your day. Jogging is a great way to sweat out and stay healthy. Here are some of its benefits.
IT TONES YOUR MUSCLES 01 Walking, running and jogging are proven to improve skeletal muscle mass, increase functional capacity, and help tone the hamstring, calf, and gluteal muscles. It also helps in keeping your body flexible and can help hydrate your spine.
AGREAT STRESS RELIEVER 02 If you have been suffering from depression or feeling low, physical activity like jogging can help improve your mental health. Your body releases endorphins that can put you in a positive mood. So just put on some happy songs and go for a jog for an instant mood change.
BURN THOSE
CALORIES 03
If you’ve put on weight during the quarantine or over the holiday season, it is time to shed those extra pounds. Jogging is a great way to incorporate exercise into your routine and is helpful for weight loss, without the use of any equipment or strenuous exercise.
IMPROVED BONE STRENGTH 04 If you feel weak when you bend over or are tired of knee cracking, then you need to give your legs a workout. Jogging will help improve your bone strength and prevent bone loss, typically among postmenopausal women.
GIVES YOU GLOWING SKIN 05 If your skin feels dull, then you need to sweat out the toxins through a good running session or a jog. Don’t wear makeup and try to let your skin breathe. You will feel good from inside and out after the activity.
RAO KAMRAN ALI, MD
4 STEPS PLAN
Today's post is a book review of sorts, but its main purpose is to detail the way you can transition to a healthy diet:
making a permanent lifestyle change
without added stress
at your own pace
enjoying your food
understanding healthy nutrition
I feel so lucky... this little book was one of my reading assignments for my graduate degree in holistic nutrition. It's what I'm all about here on Au Naturale Nutrition: NUTRIENT DENSITY through whole foods. It truly is a gem of wisdom. -Jenny
AVAIABLE AT
A simple 4-step Nutrient-Dense Tier System can get you started on the right track & to progress to optimum health. It's for individuals who want to transition to eating a nutritious, healthy diet in progressive steps. The book shows you not only what to eat, but also how to eat healthily. The tiers help the transition by showing you which unhealthy foods to eliminate, stage-by-stage, and how to increase nutrient density through creative substitution. Making changes in tiers has proven more successful in the long term because it gives you a sense of empowerment while transitioning toward health at your own pace (versus the daunting idea of an ideal diet and a specific program with rigid rules). The tier system works because it helps you from feeling overwhelmed by new nutritional information. It also stresses the positive aspects of adopting a nutrient dense diet and not the negative aspects of guilt, pressure, or stress, which can be paralyzing. The Nutrient-Dense Tier System helps you to re-connect with the pleasures and appreciation of good, wholesome food and respects your unique needs. The tiers make the journey smoother, more fun, easy, and natural to implement. In this crucial first step towards a nutrient dense diet, you set goals, make a commitment, and strive for self-accountability. This gets you started on the right foot, and by doing so you must eliminate and unnecessary “baggage”. Meaning, you need to read food labels and eliminate the zero-density foods from your diet, especially foods containing hydrogenated oils like shortening and margarine (trans fats), aspartame and other chemical sweeteners, MSG (an excitotoxin), and gluten, if you suspect an intolerance. This may mean confronting some addictions and attachments. In tier one, you aim to send a clear message to your body about what is & is not acceptable regarding the food you eat. Make small substitutions, such as tea for soda and butter for margarine. Start adding in more servings of fruits and vegetables. Tier One: Clear Out the Debris In this step, which you transition to at your own pace, you use creative ways to replace the foods you eliminated with more nutrient dense foods. Here you will really break some old habits, but you will not feel deprived, because the food you Tier Two: Creative Substitutions
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