Ekadashi Fasting: Types, Guidelines & Atonement (English)

Ekadashi Fasting: Types, Guidelines & Atonement 🌿 Types of Ekadashi Fasting Devotees can choose the type of Ekadashi fasting during Sankalp (spiritual resolution) based on their willpower, devotion, and physical strength. As per Hindu scriptures, four types of Ekadashi fasts are prescribed: Jalahar (जलाहर) Fasting with only water. This is the strictest form, commonly followed during Nirjala Ekadashi. Devotees can opt for it on any Ekadashi for greater spiritual benefit. Ksheerbhoji (क्षीरभोजी) Fasting with milk and milk-based products. “Ksheer” includes milk and the milky juice of plants, but during Ekadashi, it refers strictly to dairy-based food. Phalahari (फलाहारी) Fasting with fruits only. Only high-quality fruits like mangoes, grapes, bananas, almonds, pistachios, etc., should be consumed. Avoid leafy vegetables and grains. Naktabhoji (नक्तभोजी) Eating one meal just before sunset. The meal should exclude all grains, cereals, and pulses like wheat, rice, beans, and lentils. Common food items for this type include: Sabudana (Tapioca) Singhada (Water Chestnut) Shakarkandi (Sweet Potato) Potatoes Groundnuts Some also use Kuttu Atta (Buckwheat Flour) and Samak (Barnyard Millet), although these are pseudo-grains and debatable. It’s preferable to avoid them for a stricter fast. Note: Fasting is an act of penance, not celebration. One should eat lightly to maintain strength for daily duties, without indulging in feasting. 🙏 Guiding Principles Ekadashi fasting is a sacred vow dedicated to Lord Vishnu. Devotion and purity of heart are more important than ritualistic perfection. In case of unintentional errors or breaking the fast, devotees should seek forgiveness and follow atonement procedures sincerely. 🧎‍♂️ Atonement for Breaking the Ekadashi Fast If the fast is broken due to any reason, the following steps can be taken as penance: Take a fresh bath, wearing clean clothes. Perform Abhishekam (ritual bathing) of Lord Vishnu with Panchamrit (milk, curd, honey, ghee, sugar). Offer a Shodashopachara Puja (16-fold worship) to Lord Vishnu. With a repentant heart, chant this forgiveness mantra: मन्त्रहीनं क्रियाहीनं भक्तिहीनं जनार्दन। यत्पूजितं मया देव परिपूर्ण तदस्तु मे॥ ॐ श्री विष्णवे नमः। क्षमा याचनाम् समर्पयामि॥ Transliteration: Mantrahinam Kriyahinam Bhaktihinam Janardana। Yatpujitam Maya Deva Paripurna Tadastu Me॥ Om Shri Vishnave Namah। Kshama Yachanam Samarpayami॥ Offer food to: Cows Brahmins Young unmarried girls Chant Vishnu’s Dwadashakshara Mantra: "ॐ नमो भगवते वासुदेवाय" Chant using a Tulsi Mala, at least 11 malas (1,188 times). Optionally, perform a Homa (fire offering) with 108 Ahutis. Recite hymns dedicated to Lord Vishnu (like Vishnu Sahasranama). Donate to a Vishnu temple: Yellow clothes Fruits Sweets Gram pulses Turmeric Saffron Spiritual books or scriptures If the Ekadashi fast was missed, take a vow to observe the next Nirjala Ekadashi with full austerity (i.e., without food and water). 💫 Final Advice

Dozen foods to lose Dozen pounds

Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.
Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.
Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.
Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.
Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.
Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.
Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Moong dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption.

Honey : It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.
Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss

Types of Fasting

This list below recommends ideal fasts for those who are healthy according to their vata, pitta, or kapha constitutions. For those who are unwell, they should follow the fast that matches the dosha that is most disturbed and that is responsible for their health imbalance:

·         Vata considerations for V±ta body types or/and imbalances: 

1.      Fast on orange juice or similar juices  / fruit during regular meal times only; add pepper or similar pungent spices and some lemon juice for additional effect

2.      Fast for 2-3 consecutive meals one day per week only

3.      No snacking; plain (hot) water ok

4.      Consider fasting on Saturday for the pacification of Saturn energy (weakness of muscles, bones, joints, nervous system), Monday for Moon energy (emotional considerations), or Thursday for Mercury energy

·         Pitta considerations for Pitta body types or/and imbalances or for hypoglycemic person:

1.      Fast on pomegranate juice or similar juices / fruit (also try carrot, romaine, celery juices) during regular meal times only; add cilantro or/and lime juice for additional effect

2.      Fast for 3-4 consecutive meals one-two days per week only

3.      No snacking; plain (hot) water ok

4.      Consider fasting on Tuesday for pacification of Mars energy or Sunday for Sun energy.

• Kapha considerations for Kapha body types or/and imbalances:

1.      Fast on apple juice or similar juices / fruit  (also try carrot, romaine, celery juices) during regular meal times only; add pepper or similar pungent spices for additional effect

2.      Fast for 3-6 consecutive meals one – two days per week only

3.      No snacking; plain (hot) water ok or hot water with 1 tsp raw honey added with 10 drops lemon or lime juice or apple cider vinegar.

4.      Consider fasting on Thursday for pacification of Jupiter energy. 

Some specific Jyotish astrological advice on fasting:  

• Fast on Monday (day of Shiva and Moon) for mental peace. 
• For anger or mania (pitta), fast on Tuesday for Mars. 
• Kapha-Pitta and Kapha-Vata folks should fast on Thursday (for Jupiter). 
• For depression (kapha) and anxiety (vata), fast on Wednesday (day of pineal gland - Mercury). 
• Fast on Thursday for prosperity (Lakshmi - Jupiter). 
• For love and compassion in relationship, more romance, and to build shukra-artava dhatu (male-female reproductive tissue), fast on Friday (Venus). 
•  For lack of confidence and self-esteem, fast on Sunday

NAVRATHRI FASTING

Navratri Vrat or Navaratri Vratam is an important fast observed by Hindus during Ashvin (September – October). It is believed that those devotees who perform Navratri fasting will find happiness on earth and will receive ‘moksha.’ Legend has it that, how to observe the Navarathri Vrat was once narrated by Goddess Durga to one of her ardent devotee. The Vratam is observed by both men and women and Navratri mantra is repeated during the period.


Navratri Fast


The Navratri fast is observed from the first day to the ninth day of Ashvin month. People take bath in the morning and evening during this period and some even drink water only after the ritual bath in the morning.

Most devotees take only a single meal during the day. Non-vegetarian food is totally avoided. Some people confine to milk and fruits during the nine days.

Some devotees only observe fast during three days i.e., first fast during any one of the first three days and second fast during any one of the next three and last in any one of final three days.


How to perform the rituals?


A Kalash is prepared at home and the water is changed daily for nine days. The kalash is placed on grains on raised platform or in the Puja room. Goddess Durga is worshipped during the first three days, Goddess Lakshmi for the next three days, and Goddess Saraswathi during the last three days. (Some people make clay figures of the Goddesses during the period).


Each day fresh flowers and fruits are offered to the Goddess. Arati is performed and bhajans are recited.


The Mantras and Bhajans to be recited


Devi Mahatmya (Durga Saptashati) and Sri Lalita Sahasranama are recited during the period. The important Navratri mantra is ‘Aaim hreem kleem chamundayai vichche.’


Some devotees conduct special homas and pujas during the period.


On the ninth day, all books, pen and whatever implements that a person uses for his/her livelihood is worshipped and is not touched on the day.


On the tenth day, that is the Vijayadashami day in South India, especially in Kerala, young children are initiated into the world of learning.


There are no hard and fast rules for any fasting in Hindu religion. There is always scope for flexibility. Some people just abstain from non-vegetarian food during the period.

To keep fast during the period,
Eat one meal a day and on one sitting.
The food should be cooked without onions and garlic and should be pure vegetarian meal.
First the devotee may offer the prayers and food to MataRani and then eat the meal as prasad.
Do chant "JAI MATA DI" nine times before starting and after finishing the meal.
It should preferably be taken after sunset. (If the time after sunset is not possible, then any other time is also fine, but should be taken after offering prayers and as prasad.)
During the rest of the day, fruits, juices, milk and kheer could be taken. (However, some devotees keep fast for all the days by consuming only fruits or liquids This is purely the devotee's choice and offering to the Great Maa Vaishno Devi.)
Please be noted that it is not a compulsion to keep fasts for devotees who have health problems, medical reasons or for any other problems. MataRani is all-knowing and kind and showers her blessings on all her devotees.
All the time during the period of Holy Navratras, the devotee must keep his mind, body and thoughts pure.
Try and visit MataRani temples and offer prayers and Aarti daily during this period. You should start the prayers with the name of LORD GANESHA with Ganesh Vandana.
Try and light a JYOT in front of MataRani picture or statue. MataRani is also called JYOTA-WALI and is present in the flame which becomes holy.
Try and sleep on the floor during this period. Do not shave or cut hair during this period.
Try and avoid wearing black cloths and leather during the period of fasting. (Like leather cloths, belts, handbags etc.)
The devotee observing the fasts should avoid sensual and procreation activities during Navratri.

Some people just visit temples all the nine days. Some people read Bhagavad Gita or other holy books during the period.

Navratri: Fasting, feasting the healthy way

Festivities are in the air and you can almost taste it! Pakodas, laddoos, puris, let the sumptuous feast begin. But wait, ever thought if all this delectable food might land you in an unhealthy muddle?

Do you know the scientific reason behind fasting during Navratris?

These occur twice a year, every time during change of season, from winter to summer and second time when the chill starts to set in. During these periods, our immunity is low and we are often advised to take a light and nutritious meal. Therefore, we abstain from meat, alcohol, grains, normal salt, all of which are harder to digest.

Fasting during Navratri is not meant to be some food feast. It enables us to indulge in the practice of cleansing and purifying one's body and soul, or simply de-toxing as they say these days.

You don't want to be binging on these heavy calorie delights and having to juggle with various maladies later or face the weighing scale tipping to the wrong side. That is why this Navratri we suggest you tread the healthy way. Slap your hand off that plate of pakodas and devote yourself to these:

•  The miracle liquid, water and sure, it is. It is advisable to have as much of it as possible. Maybe more than what your intake would be on non-fasting days. Also drink a lot of fluids like milk, fresh juices etc. These help you cleanse your toxins and maintain an optimum fluidity flow.

•  Fasting could prove to be tedious especially for your stomach. Long gaps between meals and very few options to eat could lead to acidity and your metabolism goes astray. Store your tuck in the form of roasted makhanas or dry fruits for your mid-meal snacks.

•  Sabudana, we love to chomp on those sabudana tikkis, don't we? It is a pure source of carbohydrates and gives a quick boost of the much-needed energy during fasts. So we wouldn't ask you to ditch these tiny little pearls but how about opting for a healthier sabudana khichdee or kheer?

•  Ever wondered why onions and garlic are avoided during Navratras? These are known to generate a lot of heat in the body. On the other hand curd helps to cool you down and make you feel fresh and active. So dote on that bowl of refreshing curd, throw in a few cucumbers, tomatoes etc. to make it more filling.

•  Rock salt or sendha namak used during these fasts is a pure form of salt that is not chemically processed. It is rich in potassium and very helpful in digestion, relieving gas and soothing heart burns.

•  Eating fruit chaats/salads can actually help you bridle your cravings. Fruits contain healthy sugar fructose that charges up your metabolism. So pump up your fruit intake.

•  Most importantly, do not starve yourself. Try to maintain a balanced diet. Revel in the festivities rather than deprive yourself of nutrition and weaken your body and mind.

•  We know it's hard to resist those crispy little fried delights. But maybe you can switch to techniques like steaming, grilling or baking and taper off your guilt trips.

•  Experiment and enjoy these fasts. Marry different flavors and textures, which give you your health's worth. Tease your palates and make your platter exciting with chironji ki dal, arbi kadhi or how about an exotic pumpkin halwa?

•  Paneer: Like it or not, you cannot ignore it. It is light, easy to digest and a great source of calcium. Mix in a little curd with chunks of paneer, dusted with a few spices and dig in.

A Navratri diet is an ideal antidote to calm and soothe away your mind and bodily tensions. So don't give up on your favorite kaddu ke pakori or kuttu ki puri, just make sure you balance your nutrition well. Don't let festivities land you in trouble. Happy Feasting!

Walk to Lose Weight

Walking is an easy, inexpensive and readily available activity to reduce your body weight. Good Housekeeping magazine reports that one hour of daily walking can burn between 300 and 500 calories. If you are consistent with your walking program for seven to 10 days, you can lose up to half a Kilo gram. You will lose 20-24 Kilo grams  when you walk every day for a year. The American Heart Association recommends walking 10,000 steps every day,

Walking helps you shift your attitude toward health, fitness, and weight loss. Take a year to move through the following 3 steps to make gradual but positive lifestyle changes

Walk to Lose:- In most of the life scenarios losing  causes  sorrow but  when you lose weight you will be very happy.

Step 1:- The first and foremost tip I suggest you to lose weight is  just walk. Just get out there and walk a little. Build a daily habit. Let’s call it being active. Don’t think about target figures,  changing clothes, going to a gym, jumping around for an hour, Just take a short walk to the bus stop, the corner mailbox, or the convenience store for a bottle  of milk. Find ways to add an extra 2,000 steps into your daily routine.

Buy and wear a pedometer to measure your steps. Now a days   all mobiles  have pedometer apps. Some of them are free to down load. A  pedometer app should provide  counts of  your steps, calories and distance A 20-minute walk is about 120 steps per minute, or 2,400 steps. You can break that up into 3 walks of 800 steps each.

How far you walk or how fast you walk aren't important. It’s simply walking in short spurts most days of the week. Be careful. Once you start paying attention to walking, you’ll want to walk farther.


Goal: You’ll realize you don’t have to hurt to feel better. After a walk, you’ll feel invigorated and happy.

Step 2:- Walk longer, build strength. Start increasing your walking distance, and you’ll begin to see weight loss. During this second phase, increasing distance means increasing time to 45-60 minutes 2 days a week.
You can cover serious distance in an hour of walking and walk even longer on weekends. Build up to a half-day or day-long hike. This increase in duration increases weight loss, burns more calories, and builds strength as you get off the beaten path and hike up and down hills on a challenging course.

Goal: Walk vigorously for a longer period of time twice a week. If you don't see dramatic weight loss, it may be because you are building muscle

Step 3:- Walk faster and seek variety. Speed up your walking and you’ll see total body fitness improvements. A couple days a week, go fast enough to break a sweat and breathe hard. Increase your walking intensity to a fast pace for three minutes during your 60-minute walk. Return your walking pace to a comfortable level for an active recovery

Goal: Walk in a 5K or 10K event such as a corporate cup run/walk, a fund-raising race for the cure, or other organized community activity

After a Year you would see a dramatic improvement in your body fitness.

You can burn more calories with Back Packing . Carry some weight in Back pack to burn more calories.. Reduce sugar and Salt in your diet. If possible replace sugar with honey.  Every day morning have a glass of water  with lemon and Honey.

Honey in Weight loss

Honey contains sugar. But unlike refined sugar, honey contains vitamins and minerals too. Normally, to digest sugar, the vitamins and minerals stored in body are utilized, rendering the body devoid of these nutrients. These nutrients are essential to dissolve fats and cholesterol. Thus when you eat too much sugar, you tend to increase weight not just because of the calories, but due to lack of vitamins and minerals. On the contrary, honey being a good source of nutrients, helps you in reducing weight.

Honey and warm water: Normally fat remains as an un-used resource in your body adding bulk and weight. It is believed that honey mobilizes this stored fat. When this fat is burnt to provide energy for your daily activities, you see a gradual decrease in your weight and obesity levels. It is suggested that you drink this honey (about one tablespoon daily), with equal amount of warm water.

Honey and lemon juice: Honey can also help in weight loss, when consumed with warm water and lemon juice. Many people drink this formula, first thing in the morning to reduce their weight.

Cinnamon

Cinnamon is one of the most popular herbs and spices. Though cinnamon oil has numerous health benefits, it often causes irritations and allergic reactions. Therefore people prefer to use cinnamon directly instead of using the oil.
Cinanamon is widely used in India and in Asia. Its a part of their  indigenous medicine ayurveda.
Cinnamon destroys all deep cold in the body. It stimulates  circulation especially in the  lungs
Cinnamon is useful for cold hands and feet, Raynauld's, and to increase circulation in the joint space. Additionally warming and stimulating to the liver and kidney, it effectively pacifies cold Vata and regulates metabolism of fats and sugars in Kapha, helping with type II diabetes and insulin resistance.

A sweet demulcent pre-packaged with pungency, cinnamon bundles numerous qualities of a good

expectorant

The demulcent quality of cinnamon comes from the sweet taste. It is what makes a hot cinnamon tea thick and slimy. Gargling with cinnamon helps to coat the throat.

Cinnamon is an  oxytocic aphrodisiac. The warming and stimulating qualities of cinnamon flush uterine congestion in  dysmennorhea and aid  amenorrhea . Ironically, cinnamon also helps in  menorrhagia
. The astringent, dry, and  haemostatic qualities of cinnamon prevail to reduce the excess blood flow. Oxytocic herbs can stimulate miscarriages and should not be used during pregnancy. 
Cinnamon stops vomiting. It relieves gas and bad breath by preventing fermentation through two pathways: by stimulating agni and by its anti-microbial qualities. Cinnamon with chalk is useful for diarrhea. Cinnamon's mild astringency is also useful in infant diarrhea from deficiency (vata and kapha type

manda agni ). Its analgesic qualities are useful for toothache.

 

The health benefits of cinnamon include the following:
Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. cinnamon has the ability to boost brain activity.
Blood Purification: Cinnamon helps in removing blood impurities. Therefore it is often recommended for pimples.
Blood Circulation: Cinnamon aids in the circulation of blood due to the presence of a blood thinning compound in it. This blood circulation helps significantly in removing pain. Good blood circulation also ensures oxygen supply to the body cells leading to higher metabolic activity. You significantly reduce the chance of getting a heart attack by regularly consuming cinnamon.
Pain: Cinnamon is also anti inflammatory. It helps in removing the stiffness of muscles. It relieves pain and stiffness of muscle and joints. Cinnamon is also recommended for arthritis. It also helps in removing headache that is caused by cold

Diabetes: Cinnamon has the ability to control blood sugar. Diabetics find it very useful as cinnamon aids them in using less insulin. Research has shown that it is particularly very helpful for patients suffering from type2 diabetes. Type2 diabetes patients are not able to use their insulin levels properly.
Infections: Due to its antifungal, antibacterial, antiviral and antiseptic properties, it is effective on external as well as internal infections. It helps in destroying germs in the gall bladder and bacteria in staph infections.
Healing: Cinnamon helps in stopping bleeding. Therefore it facilitates the healing process.
Heart Diseases: It is believed that the calcium and fiber present in cinnamon provides protection against heart diseases. Including a little cinnamon in the food helps those suffering from coronary artery disease and high blood pressure.
Colon Cancer: It also improves the health of colon and thereby reducing the risk to colon cancer.
Mouth freshener: Cinnamon is used in chewing gums as it is a good mouth freshener and removes bad breath.
Perfumes: It has a refreshing aroma and is extensively used in making perfumes.
Indigestion: Cinnamon is added in many ethnic recipes. Apart from adding flavor to the food, it also aids in digestion. Cinnamon is very effective for indigestion, nausea, vomiting, upset stomach, diarrhea and flatulence. Due to its carminative properties, it is very helpful in removing gas from the stomach and intestines. It also removes acidity, diarrhea and morning sickness. It is therefore often referred to as a digestive tonic.
Respiratory problems: Cinnamon helps in cold, flu, influenza, sore throat and congestion.
Menstruation: Cinnamon is effective in providing relief from menstrual discomfort and cramping.
Birth Control: Cinnamon also helps in natural birth control. Regular consumption of cinnamon after child birth delays menstruation and thus helps in avoiding conception.
Breastfeeding: It is also believed that cinnamon aids in the secretion of breast milk.
Cinnamon is diuretic in nature and helps in secretion and discharge of urine. It is also aphrodisiac and is believed to arouse sexual desire.

Weight Loss: Honey and cinnamon: Another useful recipe is cinnamon powder with honey and warm water. Take one tablespoon of cinnamon power, one tablespoon of honey and one cup of warm water, mix the ingredients properly and drink this mixture empty stomach