This was my Laureate speech at Toastmasters on Happiness.

Today’s theme is happiness… I would like to say this, that two weeks ago we were very happy with our lives. Then the Mega Million Mania hit us.

We started thinking what will happen to our lives if we hit the $640 Million Dollar Jackpot.

My wife immediately started to select the numbers for the Lottery. She took out a notepad and started jotting down all the birthdays and anniversaries of everyone in our family.

She darkened the room and lit a candle to call the spirit of her dead Grandmother to help us out in fixing the numbers.

“Grandma please go to the Lotto Commission and make sure the balls with our numbers get picked. I have selected the birthdays and anniversaries of all your children and grandchildren so it will be easy for you to remember” She whispered.

Grandma spoke to her and told her that she was in the Mutare Nebula, some 200 light years from Earth and that she will try to make it to Earth on time for the Drawing. She wanted know the co-ordinates to the Lottery Commission’s office where the drawings are held as she didn’t’ know how to use the new GPS.

What will we do with the windfall? “Let’s buy a jet” my wife said turning the pages of the Robb Report. She placed a few calls to the dealers to see how much it will cost us to maintain a jet and the findings were not good. “But where will we go? We don’t like to travel” she said.

Well… Forget the Jet, let’s get a Yacht. We can park it in the Newport Beach Harbor. We spoke to the Captain of Horn Blower Cruises and found out that we will need to have a staff to maintain the Yacht even when we don’t use it. We don’t like to go in the open seas. It makes us dizzy! That was a bad idea!

Our life was suddenly in turmoil. $640 million dollars! What will we do with it?

Let’s give some of it to our needy family and friends.  My wife said jotting down names “Let’s exclude so and so. They were never nice to us.”  And on and on we went trying to find ways to use the Millions that will make us happier.

I am happy to say that Grandma could not make it on time to pick the balls we had selected.

When she arrived three numbers had already been picked. The other three she goofed. She picked the last three numbers correctly but one of them was not the Mega. So we won $7.00 in the drawing!

Our life was back to normal. We didn’t have to think of Jets and Yachts and relatives lining up in front of our doors. We heaved a sigh of relief and were glad to be where we started – Happy!

Thank you!

About the author:

Steve Gambhir is a Health and Wellness Coach who is passionate about food, nutrition and general fitness. Steve is dedicated to helping everyone he meets live happier, healthier, more fulfilling lives. In addition to being active in his southern California community of Newport Beach, Steve also founded Ergo21.com, “Tools for Health and Fitness” and LifeChangingTip.org which provides guidelines for healthy living. Steve has been practicing Yoga and Meditation for 28 years. His Walk on Water Shoe Insoles and Extended Comfort Seat Pad with LiquiCell technology are available on Ergo21.com and have helped thousands to be on their feet all day long and sit in comfort for long periods of time.

Steve can be reached at 1.800.307.9082 or by Email sgambhir@ergo21.com
When was the last time you talked with someone about your health and you received a life-changing tip???

We have heard that walking is the best exercise…
Good for stress reduction, immune system, prevents diabetes lowers blood pressure. Most of us don’t know that this simple activity can be the most powerful medicine.

Walking can be divided into 4 categories
Stroll – Like after dinner, casual walk
Health walk – 120 steps a minute. Good for general well being
Weight Loss Walk- 135 Steps a minute, burns 350 calories
Aerobic Walk – 150 steps for maximum cardiovascular health.

My nutritionist told me to walk at least 45 minutes a day. At first it was very hard for me to walk more than ten minutes a day…My feet, ankles and knees used to hurt. Then my trainer showed me some walking warm ups. After doing these for about 2 to 4 minutes before each walk I could walk for 45 minutes to an hour with little or no discomfort.

The following moves target the muscles that do lots of work in walking.  All are done standing up, and the movements are slow, controlled, and comfortable.  If you spend 30 seconds on each, the whole routine takes under 5 minutes.  Whenever needed, rest a hand on something for balance.

Before you start walking, it is important to warm up first. Increasing the temperature in your muscles and joints and increasing blood flow will make you more comfortable when you exercise and reduce the risk of injury. It’s also good to do some cool-down stretches after the walk. This way you aren’t tired for the rest of the evening.

Here are a few easy warm-up moves that target the muscles you use most during walking. You can do them all in a standing position and the entire routine should take only three minutes.

• Ankle circles. Standing on one foot, lift the other leg off the ground in front of you. Slowly flex that ankle through its full range of motion, making circles with the toes. Do 6 to 8 circles then reverse the direction of your circle and do 6 to 8 more. Switch feet and repeat.
• Leg swings. Standing on one leg, swing the other leg loosely from the hip in a front to back motion. Keep it relaxed and unforced like the swinging of a pendulum. Your foot should swing no higher than a foot or so off the ground. Do 15 to 20 swings on each leg.
• Figure-8 leg swings. Just like the leg swings above, swing one leg from the hip in a front to back motion, but this time, trace a figure-8 with your leg. Your leg should trace a circle in front of the body and another circle behind. Do 15 to 20 swings on each leg.
• Pelvic loops. Stand with your hands on your hips, your knees gently bent, and your feet hip-width apart. Keep your body upright and make 10 slow, continuous circles with your hips, pushing them gently forward, to the left, back and to the right. Then reverse directions and repeat.
• Arm circles. Hold both arms straight out to your sides, making yourself into the letter T.   Make 10 to 12 slow backward circles with your hands, starting small and finishing with large circles, using your entire arm. Shake out your arms, then repeat with 10 to 12 forward circles.
• Hula-hoop jumps.   Begin hopping in place on both feet. Keep your head and shoulders facing forward, and begin to twist your feet and lower body left, then right, going back and forth on successive hops, 20 times.

I also came across these Insoles with LiquiCell technology. By putting liquid in compartments where the ball of the feet and the heels are, these insoles take away the vertical pressure. This way the tendons and nerves at these points don’t get irritated and you can be on your feet for long periods of time.

Walking is also less stressful on your joints when compared to jogging or running on treadmill. One of my uncles, who retired at 61, was 50 pounds overweight and diabetic. He suddenly decided to jump into exercise mode. He got the best treadmill and started pounding for an hour a day. He lost 20 pounds in four months but his knees gave away. He got them replaced. A year later his body had a reaction and water started accumulating around his joints. He gained back the weight.

That’s why Health professionals always advice to check with your doctor before going on an exercise program. Even Jane Fonda the aerobic queen of the 80’s had to get her hips replaced and admitted that she went a little overboard with her videos.

That is why Walking is the best exercise to begin and as you gain strength and flexibility you can add some jogging and other weight bearing exercises.

Thank you for allowing me to share with you these tips. I wish you all good health. As someone said Health is the only Wealth. Thank you.

About the author:

Steve Gambhir is a Health and Wellness Coach who is passionate about food, nutrition and general fitness. Steve is dedicated to helping everyone he meets live happier, healthier, more fulfilling lives. In addition to being active in his southern California community of Newport Beach, Steve also founded Ergo21.com, “Tools for Health and Fitness” and LifeChangingTip.org which provides guidelines for healthy living. Steve has been practicing Yoga and Meditation for 28 years. His Walk on Water Shoe Insoles and Extended Comfort Seat Pad with LiquiCell technology are available on Ergo21.com and have helped thousands to be on their feet all day long and sit in comfort for long periods of time.

Steve can be reached at 1.800.307.9082 or by Email sgambhir@ergo21.com
When was the last time you talked with someone about your health and you received a life-changing tip???

Serves 8

Here’s a healthy soup based on a Mardi Gras favorite in which traditional red kidney beans and Cajun flavors meld with hearty red rice and dark, leafy greens. Don’t forget hot sauce for the table! Our Health Starts Here® recipes celebrate naturally flavorful whole foods by limiting added sodium and containing no extracted oils or refined sweeteners.

Ingredients

1 1/2 cups dried 365 Everyday Value® Organic Red Kidney Beans, picked through
3 quarts low-sodium vegetable broth, divided
1 yellow, white or red onion, chopped
1/2 cup dry red or white wine
3 bay leaves
1 (15-ounce) can no-salt-added chopped tomatoes
1/2 cup red rice
1 tablespoon no-salt Cajun seasoning
1 (16-ounce) package frozen 365 Everyday Value® Collard Greens or Blue Curled Kale
1/4 cup chopped fresh parsley
1 red bell pepper, finely chopped

Tags: Budget, Make Ahead, American, Vegetarian, Dairy Free, High Fiber, Vegan, Low Fat

Note: We’ve provided special diet and nutritional information for educational purposes. But remember — we’re cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

SOURCE: WholeFoodsMarket.com

Circulatory System by:

• helping to develop a stronger heart
• improving oxygen supply to cells
• improving the supply of nutrients to cells
• elimination of metabolic wastes
• decreasing blood pressure
• decreasing circulation of lymph

Digestive System by:

• relaxing the abdominal and intestinal muscles
• relieving tension
• stimulating activity of liver and kidneys
• elimination of waste material

Muscular System by:

• relaxing or stimulating muscles
• strengthening muscles and connective tissue
• helping to keep muscles flexible and pliable
• relieving soreness, tension and stiffness

Nervous System by:

• stimulating motor nerve points
• relieving restlessness and insomnia
• promoting a sense of well-being
• relieving pain

Respiratory System by:

• developing respiratory muscles
• draining sluggish lymph nodes

Integumentary System by:

• stimulating blood to better nourish skin
• improving tone and elasticity of skin
• helping to normalize glandular functions

Skeletal System by:

• improving body alignment
• relieving stiff joints
• relieving tired and aching feet

Battle the bulge and ward off disease with the foods in your kitchen!

Americans spend an estimated $42 billion a year on weight loss foods, products and services, many of which don’t even work.  And with the endless number of food options available, we often choose what is convenient and comforting instead of what is healthy.  It’s time to go back to basics and take a close look at the types of food we choose to fuel our bodies.  We’ve compiled a list of foods to help you fight hunger, boost your metabolism and ultimately lose weight.  And guess what?  These foods deliver health bonuses also.

1. Avocados
Most of the fat in an avocado is unsaturated, which can improve your overall cholesterol levels when used instead of saturated fat.  An Avocado’s fiber and fat can improve feelings of fullness, helping you eat less and stay satisfied longer.

2. Pears
Pears are a great source of fiber, packing in 6g per medium-size fruit.  The fiber, known as pectin, decreases blood sugar levels, helping to avoid between-meal snacking.  Pears are also rich in heart-healthy potassium and vitamin C.

3. Lentils
Lentils are low in calories and high in nutrition and packed with protein.  Eating them helps prvent insulin spikes that cause your body to create excess fat.  Studies have found that people who eat high fiber lentils have a reduced risk of heart disease.

4. Olive Oil
Olive Oil helps to control blood sugar levels by lowering insulin resistance making it helpful for those seeking to control or prevent Type 2 Diabetes.  It also helps your body metabolize fat and sugar effectively so that fat does not accumulate on the abdomen.

 5. Spinach
Spinach is rich in folate, a mineral linked to lower risk of heart disease and stroke, and in antioxidants shown to prevent damage to artery walls. especially in the bends and curves that are most vulnerable to inflammation.

6. Grapefruit
A 2006 of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a Grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. Grapefruit’s phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

7. Nuts (Almonds and Walnuts)
Almonds and Walnuts are nutritional SuperFoods thatthat have been shown to provide qessential health benefits.  Both types of nuts help to regulate blood lipids  and glucose to lower the risk of heart disease, help to prevent diabetes and are packed with fiber and contain unsaturated fat.

8. Oats
Oatmeal is a whole-grain cereal low in fat and calories, has no cholesterol and carries many health benefits stemming from the fiber content, including a reduce risk of developing heart disease.  A serving of uncooked rolled oats contains 3g of fat which is 5 percent of your recommended daily intake for fat.

9. Almond Butter
Almond Butter tastes delicous and is rich in monosaturated fats, which reduce levels cholesterol and decrease the risk of heart ailments.  Other benefits include lowering blood pressure and helping to control blood sugar.  Almond butter is also rich in antioxidants and Vitamin E.

10 . Buckwheat Pasta
Buckwheat Pasta is in fiber and unlike most carbohydrates, it has a lot of good protein.  Secondly, it’s slow digested, making it even out the insulin level and blood sugar, which in turn helps control sugar cravings.

The key to achieving your workout goals – and better pain relief may be simpler than you think.  Just believe in yourself, say Dutch researchers, who recently published a study on the subject in Arthritis Care and Research.  To boost your confidence, set realistic exercise goals.  ”The clearer you can be about your objectives, the better chance you’ll have of reaching them,” says Eric Matteson, MD, chief of rheumatology at the Mayo Clinic in Rochester, MN.  Here, six ways to set yourself up for success:

1.  Keep an activity diary.
It’s easy to overestimate your fitness level, so Dr. Matteson advises tracking your activities for a week before starting an exercise program.

2.  Discuss your fitness goals with your doctor.
In previous studies, 87% of rheumatoid arthritis (RA)  patients have said they now the importance of goal setting but only 73% have had a meaningful conversation about it with their rheumatologist.

3.  Start Slowly.
The No. 1 mistake RA patients make?  Jumping into a program too aggressively says Dr. Matteson.  That can cause undue muscle soreness and exacerbate pain and inflammation.

4.  Warm up first.
Warming up before a workout helps raise your body temperature, increase blood flow to your muscles and lubricate joints — all of which can make exercises more comfortable.

5.  Consider zero-impact options. 
If your joint problems are so profound that even low-impact activity like walking is challenging, consider no-impact options like a stationary bicycle or elliptical trainer.

6.  Watch the weights.
Strength training can be a valuable addition to your routine, but proceed with caution.

How it all started

Flashback to 5 years ago….The decades were catching up to me. Slowly I had gained 10 pounds of weight each decade from my 20’s on a steady American diet. I was at least 30 pounds overweight. My annual blood tests showed my Triglycerides were 450. They should be below 150. “We have to put you on Cholesterol lowering drug right away. My doctor told me. “You can have heart attack anytime”

Also, I had heart burn below the ribs most of the time. My doctor blamed it on my heritage saying “Steve, people from your background produce too much acid. We have to put your on the Purple Pill or Zantac. I asked “What are the side effects Doc? He said “Well it can damage your liver. You have fatty liver so we have to monitor it every three months. Also the Cholesterol lowering drug cans cause muscle loss and kidney failure.”

My Heart Sank

My heart sank. I just looked at him in disbelief.  I always thought I ate well. I ate at the best restaurants -good lean meat, and fish. Pizza twice a week at work with Buffalo wings, occasional Pastrami Sandwich from the Manhattan Deli. Eggs with spinach, toast and fruit was my breakfast every day.  My only vice was caffeine. I was drinking 5 to 7 cups of tea to keep me going all day.

My Options

What are my options doc if I don’t want to take the medicines? I asked. He looked at my chart and said “You need to lose at least 30 pounds and then there is no guarantee that your Triglycerides will get to the normal levels. Also, you will have to live with the Zantac for the rest of your life. But we will keep an eye on your liver.”

Request for Nutritionist

I had done some reading on the subject and asked him if I can see the nutritionist to help me lose weight. “You can, but in the meantime until you lose weight you will have to take these drugs.” Reluctantly I agreed.

8 Classes

For the next 4 months I took 8 classes from Cholesterol control, Diabetes & Blood Pressure to Weight Loss etc.” Some of the classes I took twice. Like fat grams and calories.

I studied until I could count the calories in all the food items. I knew that 14 grapes were 80 calories, a slice of bread 100, ½ cup of rice 150 calories, a baked potato 150 calories with no topping and 400 calories when eaten as French fries. And I used to love the bottomless basket of fries at Red Robin with my favorite 900 calories barbequed burger which all came to a whopping 2400 calories meal.

I was shocked when Sharon my nutritionist pointed out that 3 Slices of Pizza that I ate twice a week had 1200 calories. Add to that some Buffalo wings and Garlic breadstick and I was consuming 2800 calories lunches.

1800 Calorie Plan

I was immediately put on 1800 calories a day plan and walking one hour a day in addition to my usual Yoga and stretches. Sharon brought out a basket of make belief food and nicely put it on a plate and said that the two main meals should be 400 calories each. Half the plate should be Vegetables, ¼ starch  like brown rice, baked potato or whole grains and  ¼ plate protein like Fish, chicken or Lentils if vegetarian. The funny thing was that I felt more satisfied when I ate this combination of 400 calories than the 2800 calories burger and fries which made me tired turning to caffeine to boost my energy.

Research on Acid Reflux & Sinus Infections

I started following the plan and on the side did some research on Acid Reflux to get rid of my purple pill.

Also, my wife and I were always plagued by sinus infections at least 4 or 5 times a year and each time we had to take antibiotics as it turned into bronchitis. The doctor always told us that it is the allergy season or it’s the Santa Ana Winds.

20 Books & Dr. Soni

I bought twenty plus books on food, diet, health and recipes and also went to see, an Ayurvedic doctor who practices modern and traditional Indian medicine in Newport Beach. The doctor looked at the chart I filled out for her of what I ate and the various ailments I was having.  She asked me to cut out caffeine, milk and dairy products and see what happens.

Effects

That was February five years ago. As soon as my wife and I cut out dairy we got rid of the sinus infections. It’s been five years and we never had to take any antibiotics. Another benefit from cutting out the dairy & caffeine was I got rid of the Purple Pill in 4 weeks.

We both started to lose weight. Soon my triglycerides were down to 225 from 450. My doctor cut my pills in half. I felt better and had more energy. I started going to the gym for some strength training and soon lost more weight. I am happy to say that my Triglycerides are now under150 without any medications.

A few months ago I started a website www.lifechangingtip.org to help others who are in the same boat as I was. We already have 2500 plus followers on Twitter @lifechangingtip

Happy Story

Here is a funny and happy story.  I hired a new office manager last year. He is 28 years old, single living with a roommate. In the first few weeks I noticed that he was itching a lot around his neck and hands. He told me he had chronic Eczema for the last ten years and that he was on these heavy medications like Prednisone which is a Steroid that made him nervous and edgy.

Life changing day for my Office Manager

One day he called me in the morning from the hospital. He had an Eczema attack and said that he will come to the office at noon. He walks in at 12.30 with a lunch bag and a drink in his hand. I was almost finished making my marinated Grilled Vegetables with some Red Roasted potatoes in the small convection toaster oven that we have in our office. I asked him what lunch was in his bag. He said “Carl Junior double Cheeseburger with curly fries and Coke. I grabbed the bag from his hand,  peeked in and quickly tossed it in the garbage. You should have seen the look on his face.

I said, “Today you are going to eat with me. He could not believe how good the grilled vegetables tasted.”

I told him that he is having lunch with me for the next 5 days. I showed him how to make grilled Asparagus with Zucchini and carrots, Roasted Broccoli with Sweet Potatoes and few other recipes. I told him to bring 3 fruits to the office every day or don’t show up. I also made him promise me that he will make these recipes for himself at night.

Results

Within ten days his Eczema was gone and he did not need any medicine. Within a few months he felt really good and enrolled in an MBA program. His Mom sent me a basket of fruit in appreciation and said that Amit looked healthier than ever.

Since, then like a chain reaction, Amit’s friends saw him cooking and they started to do the same. Last month I hired two of his friends who also changed their eating habits. They bring their fruits and vegetables to the office or they will bring healthy food from Mother’s Market or Whole Foods. I started a revolution. Thanks for letting me share my story.

Audience Comments: “Steve, Great job! I was totally engaged in the speech. I was at the edge of my seat.”

“Steve, Inspiring story. Good for you , real life examples were excellent. You are a natural story teller.”

“Excellent speech! It was very informative and inspirational. You obviously have plenty of have experience, keep up the good work!”

“Fabulous! You kept my interest entirely! Loved the journey and the information.” 

About the author:

Steve Gambhir is a Health and Wellness Coach who is passionate about food, nutrition and general fitness. Steve is dedicated to helping everyone he meets live happier, healthier, more fulfilling lives. In addition to being active in his southern California community of Newport Beach, Steve also founded Ergo21.com, “Tools for Health and Fitness” and LifeChangingTip.org which provides guidelines for healthy living. Steve has been practicing Yoga and Meditation for 28 years. His Walk on Water Shoe Insoles and Extended Comfort Seat Pad with LiquiCell technology are available on Ergo21.com and have helped thousands to be on their feet all day long and sit in comfort for long periods of time.

Steve can be reached at 1.800.307.9082 or by Email sgambhir@ergo21.com
When was the last time you talked with someone about your health and you received a life-changing tip???

Generally, it’s better to have a pear shape than an apple shape.  That’s because excess fat around your abdomen is linked with greater risk of weight-related diseases such as type 2 diabetes and heart disease.

To determine whether you are carrying too much weight around your abdomen, measure your waist circumference at its smallest point, usually at the level of your navel.  If you’re a man with a waist over 40 inches or a woman with a waist over 35 inches, you’re at higher risk of health problems, especial if your BMI is 25 or higher.

Body mass index (BMI) is a measurement based on a formula that takes into account your weight and height in determining whether you have a healthy or unhealthy percentage of body fat.

A BMI under 18.5 indicates that you are underweight, 18.5 to 24.9 is considered a healthy range, 2.5 to 29.9 indicates overweight, and 30 or greater means you’re obese.

The BMI is a helpful guide, but it’s not perfect.  For example, muscle weighs more than fat, and many people who are very muscular and physically fit have high BMI’s without added health risks.

To see if you could benefit from weight loss, consider these three factors — your body mass index, your waist circumference, and your personal and family medical history.