No criticism.
No anger.
Smile.
Time is imp.
Dress is imp.
Sewa bhavna.
The more u go up, more humble u shud Be. More saadgi.
Sangati is imp.
Laziness is biggest enemy.

Funda

Hard work and persistence is more imp than talent.
One work at a time is better way.
Follow 2 min rule for doing. Just start, it  will be done.
Whatever u have , continue to give without thinking what will I get ? U will become mahan over period of time.
Goal.write it on paper.plan.single focus. Work hard.
The secret - visualize . power of visualization .
Every night think and prioritize. Every morning do.
Promise little, give large.
Why comes from heart, goes to heart.
Wrong decision is better than indecision.
There are problems in the world, they are your opportunities. Learn from others success.
Do what u fear from, as often as u can.
Habits make or break you. Control them kps style 31 days course.
Never get tired. You can surprise yourself by the energy you have. All is in the mind. You can stretch yourself.
To not take risk is to take biggest risk.

The best cure for our body is a quiet mind and the
best cure for the mind is don't Mind. Always look
for What's Wrong before looking Who's Wrong.
Stay positive, Be happy.!!Good Thought...

"Never Complaint About The
DIFFICULTIES Of LIFE ,
Because ...
A Great Director Always Gives
The Difficult Role To The
BEST ACTOR."

Good Morning ...

Life swarna

Blueprint to a Happy Life.....

Have a firm handshake.

Look people in the eye.

Sing in the shower.

Own a great stereo system.

If in a fight, hit first and hit hard.

Keep secrets.

Never give up on anybody. Miracles happen everyday.

Always accept an outstretched hand.

Be brave. Even if you're not, pretend to be. No one can tell the difference.

Whistle.

Avoid sarcastic remarks.

Choose your life's mate carefully. From this one decision will come 90 per cent of all your happiness or misery.

Make it a habit to do nice things for people who will never find out.

Lend only those books you never care to see again.

Never deprive someone of hope; it might be all that they have.

When playing games with ! children, let them win.

Give people a second chance, but not a third.

Be romantic.

Become the most positive and enthusiastic person you know.

Loosen up. Relax. Except for rare life-and-death matters, nothing is as important as it first seems.

Don't allow the phone to interrupt important moments. It's there for our convenience, not the caller's.

Be a good loser.

Be a good winner.

Think twice before burdening a friend with a secret.

When someone hugs you, let them be the first to let go.

Be modest. A lot was accomplished before you were born.

Keep it simple.

Beware of the person who has nothing to lose.

Don't burn bridges. You'll be surprised how many times you have to cross the same river.

Live your life so that your epitaph could read, No Regrets

Be bold and courageous. When you look back on life, you'll regret the things you didn't do more than the one's you did.

Never waste an opportunity to tell someone you love them.

Remember no one makes it alone. Have a grateful heart and be quick to acknowledge those who helped you.

Take charge of your attitude. Don't let someone else choose it for you.

Visit friends and relatives when they are in hospital; you need only stay a few minutes.

Begin each day with some of your favorite music.

Once in a while, take the scenic route.

Send a lot of Valenti
ne cards. Sign them, 'Someone who thinks you're terrific.'

Answer the phone with enthusiasm and energy in your voice.

Keep a note pad and pencil on your bed-side table. Million-dollar ideas sometimes strike at 3 a.m.

Show respect for everyone who works for a living, regardless of how trivial their job.

Send your loved ones flowers. Think of a reason later.

Make someone's day by paying the toll for the person in the car behind you.

Become someone's hero.

Marry only for love.

Count your blessings.

Compliment the meal when you're a guest in someone's home.

Wave at the children on a school bus.

Remember that 80 per cent of the success in any job is based on your ability to deal with people.

Don't expect life to be fair

THE PREGNANT DEER - such a beautiful story !

In a forest, a pregnant deer is about to give birth.
She finds a remote grass field near a strong-flowing river.
This seems a safe place.
Suddenly labour pains begin.

At the same moment, dark clouds gather around above & lightning starts a forest fire.
She looks to her left & sees a hunter with his bow extended pointing at her.
To her right, she spots a hungry lion approaching her.

What can the pregnant deer do?
She is in labour!

What will happen?
Will the deer survive?
Will she give birth to a fawn?
Will the fawn survive?
Or will everything be burnt by the forest fire?
Will she perish to the hunters' arrow?
Will she die a horrible death at the hands of the hungry lion approaching her?

She is constrained by the fire on the one side & the flowing river on the other & boxed in by her natural predators.

What does she do?
She focuses on giving birth to a new life.

The sequence of events that follows are:

- Lightning strikes & blinds the hunter.
- He releases the arrow which zips past the deer & strikes the hungry lion.
- It starts to rain heavily, & the forest fire is slowly doused by the rain.
- The deer gives birth to a healthy fawn.

In our life too, there are moments of choice when we are confronted on αll sides with negative thoughts and possibilities.

Some thoughts are so powerful that they overcome us & overwhelm us.

Maybe we can learn from the deer.
The priority of the deer, in that given moment, was simply to give birth to a baby.

The rest was not in her hands & any action or reaction that changed her focus would have likely resulted in death or disaster.

Ask yourself,
Where is your focus?
Where is your faith and hope?

In the midst of any storm, do keep it on God always.
He will never ever dissapoint you. NEVER.

Remember, He neither slumbers nor sleeps...
The best ever I hav read....
[7:39AM, 1/23/2015] ‪+91 99081 50303‬: Found it in another forum.felt really good.

This Msg may change your attitude !
Do read it  !!

1. Name the 5 Wealthiest People in the world.

2. Name the Last 5 winners of Ms. Universe.

3. Name the Last 10 People Who won the Nobel prize.

How Did You Do?
.
.
.
.
.
The Point is, None of us Remembers The Headlines of Yesterday,

Even Though These People Must be the Best in Their Fields

Applause Dies,

Awards Are Tarnished and Achievements
Are Forgotten!!

Here's another quiz:

Let's see How This Goes:

1. Name 5 Teachers Who Added Your Journey Through School.

2. Name 5 Friends Who Helped You Thru Difficult Times.

3. Name 5 People Who Taught You Something Worthwhile.

4. Name 5 People Who Make You Feel Special.

5. Name 5 People You Enjoy Spending Time with.
.
.
.

Easier...right?��

The People Who Make a Difference in ur Life Are NOT the ones with Most Awards and Loads of money.

Life is Full of ordinary People Who Have Made the World a Better Place for You!

Cherish them!

Hold Them Tight!

Perhaps Sometimes its Special to be ordinary!

Good morning ��
[11:27PM, 1/23/2015] ‪+91 99081 50303‬: A cruise ship met with an incident at sea, on the ship was a pair of couple, after having made their way to the lifeboat, they realized that there was only space for one person left.

At this moment, the man pushed the woman behind him and jumped onto the lifeboat himself.

The lady stood on the sinking ship and shouted one sentence to her husband.

The teacher stopped and asked, "What do you think she shouted?"

Most of the students excitedly answered, "I hate you! I was blind!"

Now, the teacher noticed a boy who was silent throughout, she got him to answer and he replied, "Teacher, I believe she would have shouted - Take care of our child!"

The teacher was surprised, asking "Have you heard this story before?"

The boy shook his head, "Nope, but that was what my mum told my dad before she died to disease".

The teacher lamented, "The answer is right".

The cruise sunk, the man went home and brought up their daughter single-handedly.

Many years later after the death of the man, their daughter found his diary while tidying his belongings.

It turns out that when parents went onto the cruise ship, the mother was already diagnosed with a terminal illness.
At the critical moment, the father rushed to the only chance of survival.

He wrote in his diary, "How I wished to sink to the bottom of the ocean with you, but for the sake of our daughter, I can only let you lie forever below the sea alone".

The story is finished, the class was silent.

The teacher knows that the student has understood the moral of the story, that of the good and the evil in the world, there are many complications behind them which are hard to understand.

Which is why we should never only focus on the surface and judge others without understanding them first.

Those who like to pay the bill, does so not because they are loaded but because they value friendship above money.

Those who take the initiative at work, does so not because they are stupid but because they understand the concept of responsibility.

Those who apologizes first after a fight, does so not because they are wrong but because they value the people around them.

Those who are willing to help you, does so not because they owe you any thing but because they see you as a true friend.

Those who often post or repost text or messages you, does so not because they have nothing better to do but because you are in their heart and they care for you.
��
[10:03AM, 1/24/2015] ‪+91 99081 50303‬: It may sound bourgeoisie but quite interesting piece

Ant and Grasshopper - Indian Version of story - too good and fact

Original Story:

The Ant works hard in the withering heat all summer building its house and
laying up supplies for the winter. The Grasshopper thinks the Ant is a fool
and laughs dances plays the summer away. Come winter, the Ant is warm and
well fed. The Grasshopper has no food or shelter so he dies out in the
cold.

Indian Version:

The Ant works hard in the withering heat all summer building its house and
laying up supplies for the winter. The Grasshopper thinks the Ant's a fool
and laughs dances plays the summer away.

Come winter, the shivering Grasshopper calls a press conference and demands
to know why the Ant should be allowed to be warm and well fed while others
are cold and starving.

NDTV, BBC, CNN , Asianet show up to provide pictures of the shivering Grasshopper
next to a video of the Ant in his comfortable home with a table filled with
food.

The World is stunned by the sharp contrast. How can this be that this poor
Grasshopper is allowed to suffer so?

Arundhati Roy stages a demonstration in front of the Ant's house.

Medha Patkar goes on a fast along with other Grasshoppers demanding that
Grasshoppers be relocated to warmer climates during winter .

Mayawati states this as 'injustice' done on Minorities.

Amnesty International and Koffi Annan criticize the Indian Government for
not upholding the fundamental rights of the Grasshopper.

The Internet is flooded with online petitions seeking support to the
Grasshopper (many promising Heaven & Everlasting Peace for prompt support
as against the wrath of God for non-compliance) .

Opposition MPs stage a walkout. Left parties call for 'Bengal Bandh' in
West Bengal and Kerala demanding a Judicial Enquiry.

CPM in Kerala immediately passes a law preventing Ants from working hard in
the heat so as to bring about equality of poverty among Ants and
Grasshoppers.

Railway minister allocates one free coach to Grasshoppers on all Indian Railway
Trains, aptly named as the 'Grasshopper Rath'.

Finally, the Judicial Committee drafts the 'Prevention of Terrorism Against
Grasshoppers Act'[POTAGA] , with effect from the beginning of the winter..

Education minister makes 'Special Reservation' for Grasshoppers in Educational
Institutions in Government Services.

The Ant is fined for failing to comply with POTAGA and having nothing left
to pay his retroactive taxes, it's home is confiscated by the Government
and handed over to the Grasshopper in a ceremony covered by NDTV, BBC, CNN.

Arundhati Roy calls it 'A Triumph of Justice'.

Railway minister calls it 'Socialistic Justice'.

CPM calls it the 'Revolutionary Resurgence of the Downtrodden'

Koffi Annan invites the Grasshopper to address the UN General Assembly.

Many years later...

The Ant has since migrated to the US and set up a multi-billion dollar
company in Silicon Valley ,

100s of Grasshoppers still die of starvation despite reservation somewhere
in India ,

....AND

As a result of losing lot of hard working Ants and feeding the
grasshoppers, India is still a developing country I have no idea whose creative mind this has come out from, but this piece is awesome..✨

15 jan

Never brag
Never give funda to anyone
Always b politically correct except the nearest.
Play 100%
Be nice always. It pays.
Never have I'll feelings . don't accept
Don't demand but command respect

What does your poo reveal about you?

BYMim BeimNaturopathy expert

Share on facebookShare on twitter

• EMAIL
• PRINT
• RATING:
• 8 COMMENTS

What comes out of your body can say a lot about what's happening inside it?

So just what is poo? Poo is made up of water, fibre, bacteria, bile and sloughed-off cells from the inside of your intestinal tract.  Although some people find bowel habits a source of embarrassment, studying your movements can give you useful insights into your wellbeing. After all, a healthy digestive system is the basis for good health. Your faeces are a veritable treasure trove of information and are far too valuable to flush down the loo without a second glance.

The perfect poo
The perfect poo is about the size and shape of a banana, not too hard nor too soft. Normal pooing frequency is three times a week to three times a day. However, most people feel their best with one or two nicely formed bowel movements each day.

The colour should vary between Mission Brown (hard to forget if you were around in the 1970s) and burnished bronze. Here is a guide to some poos you may have had.

Déjà Poo
Seeing pieces of undigested food in your poo is cause for concern. Either you have not chewed your food well enough or your digestive system is in need of support. The exception to this rule is the odd kernel of corn or piece of tomato skin that can be devilishly difficult to digest.

If you have undigested food in your poo, slow down when you eat and chew each mouthful at least 10 times before swallowing. If you still have issues, take a digestive enzyme with each meal.

Pebbly Poo
If your poo looks like that of a sheep, goat or, worse, a guinea pig, it is generally a sign you hold stress in your bowel. A stressed poo may exit like a log but falls apart in the toilet bowl into small pebbles.

Learn how to breathe deep into your belly, relaxing the muscles of the bowel wall. Take a magnesium supplement daily. Magnesium helps relax muscles, including the muscle that lines the bowel. Stress-relieving herbs include passionflower, valerian, zizyphus and St John’s wort.

Floaters and Sinkers
Perhaps the most controversial topic in the world of poo is that of floaters and sinkers. Floaters are preferable to sinkers. A floating poo is a sign your diet is high in fibre. The fibre attracts bacteria, which create gas, and this allows the poo to rise in the water.

If your poo sinks, eat more wholegrains such as rolled oats and brown rice, and legumes such as lentils, chickpeas and baked beans, and increase your fruit and vegetable intake.

Darth vader poo
A dark poo can indicate you have eaten a lot of spinach or you are taking iron supplements. It can also be a sign of constipation. However, a dark poo can indicate more serious health problems, such as bleeding in the bowel. By the time the blood has travelled down the digestive tract, the iron has oxidised and darkened. A black, “tarry” poo may indicate blood loss further up the digestive tract and is a sign you should visit your doctor.

Slime city
Visible mucus that resembles a gel on your poo or on the toilet paper may be a sign of inflammation. The digestive tract is lined with mucous membranes that secrete mucus which allows for the easy passage of poo. In general, you should not be able to see the mucus. If you do, it may indicate inflammation of the mucous membranes lining the bowel.

This could be a sign of infection, gluten sensitivity or an inflammatory bowel disease such as ulcerative colitis. Slippery elm powder is a gentle demulcent fibre that helps reduce inflammation in the bowel. If you still see mucus, see a doctor.

Skid mark poo
The poo that leaves indelible skid marks on the toilet bowel and is sticky, smelly and difficult to flush is a sign there is fat in your poo. The skid mark poo may also be khaki, a colour that may be de rigeur on safari but is not a good look for poo.

There is a chance your gall bladder or liver are in trouble. Drink some lemon juice in hot water each morning and give alcohol a miss. 

Transit time
Transit time is the length of time your poo takes to travel out of your body. What is the correct amount of time for the voyage? Bowel length varies considerably from person to person and this influences transit time.

The average transit time in Western countries is between 18 and 36 hours, whereas in people eating less refined diets with more fibre, transit time is 12 to 18 hours.
How can you tell your transit time? Eating a cup of grated raw beetroot and a handful of sesame or sunflower seeds, without chewing them, and noticing when the last remnants have been excreted, will give you an approximation of your own personal transit time.

Healthy Stool	Unhealthy Stool
Medium to light brown	Stool that is hard to pass, painful, or requires straining
Smooth and soft, formed into one long shape and not a bunch of pieces	Hard lumps and pieces, or mushy and watery, or even pasty and difficult to clean off
About one to two inches in diameter and up to 18 inches long	Narrow, pencil-like or ribbon-like stools: can indicate a bowel obstruction or tumor – or worst case, colon cancer; narrow stools on an infrequent basis are not so concerning, but if they persist, definitely warrant a call to your physician5
S-shaped, which comes from the shape of your lower intestine6	Black, tarry stools or bright red stools may indicate bleeding in the GI tract; black stools can also come from certain medications, supplements or consuming black licorice; if you have black, tarry stools, it's best to be evaluated by your healthcare provider
Quiet and gentle dive into the water...it should fall into the bowl with the slightest little "whoosh" sound – not a loud, wet cannonball splash that leaves your toosh in need of a shower	White, pale or gray stools may indicate a lack of bile, which may suggest a serious problem (hepatitis, cirrhosis, pancreatic disorders, or possibly a blocked bile duct), so this warrants a call to your physician; antacids may also produce white stool
Natural smell, not repulsive (I'm not saying it will smell good)	Yellow stools may indicate giardiainfection, a gallbladder problem, or a condition known as Gilbert's syndrome – if you see this, call your doctor
Uniform texture	Presence of undigested food (more of a concern if accompanied by diarrhea, weight loss, or other changes in bowel habits)
Sinks slowly	Floaters or splashers
	Increased mucus in stool: This can be associated with inflammatory bowel disease like Crohn's disease, or ulcerative colitis, or even colon cancer, especially if accompanied by blood or abdominal pain

Does Your Stool Have a Really Bad Odor?

If your stool has an extraordinarily bad odor, it should not be ignored. I am referring to an odor above and beyond the normally objectionable stool odor. Stinky stool can be associated with a number of health problems, such as:7

• A malabsorptive disorder
• Celiac disease
• Crohn's disease
• Chronic pancreatitis
• Cystic fibrosis

Cystic fibrosis (CF) is a disease caused by a defective gene that causes your body to produce abnormally thick, sticky mucus, which builds up and causes life-threatening lung infections and serious digestive problems. Most cases of CF are diagnosed before the age of 2, so this is more of a concern with infants and toddlers.

Speaking of malodorous things, what about gas? Passing gas (flatulence) is normal. Not only is it normal, it's a good sign that trillions of hard working gut bacteria are doing their jobs. People pass gas an average 14 times per day – anywhere from one to four pints of it!8 Ninety nine percent of gas is odorless, so you may even be unaware you're passing it. Think about it – were it not for an exit, we'd all blow up like balloons!

How Often Should You Move Your Bowels?

Normal bowel habits vary. When we talk about regularity, what we're really talking about is what's regular for you. Three bowel movements per day to three per week is considered the normal range.

What's more important than frequency is the ease with which you move your bowels. If you need to push or strain, something is off – moving your bowels should take no more effort than urinating or passing gas. The thing to watch for is a sudden change in your bowel habits. Many factors can affect regularity, such as diet, travel, medications, hormonal fluctuations, sleep patterns, exercise, illness, surgery, childbirth, stress and a whole host of other things.9

The average body takes between 18 and 72 hours to convert food into poop and pass it on out. When this time is significantly shortened, the result is diarrhea because your intestine doesn't have time to absorb all of the water. Conversely, when transit time is lengthened, you may end up constipated because too much water has been absorbed, resulting in hard, dry stools.

Constipation is defined as passing hard, dry stools that you have to strain to move, and it's typically accompanied by decreased frequency of defecation. Straining is not normal, nor are experiencing feelings of incomplete elimination, bloating, crampiness, or sluggishness after going number two. If you're over the age of 65, your risk of becoming constipated increases significantly.

Chronic, untreated constipation can lead to fecal impaction,10 which can be a serious medical condition. Laxatives should be avoided at all cost and used only as a last resort. If you absolutely must use a laxative, make sure it is used for only a very short period of time.

How to Score a Home Run with Your Bowel Movements

Most gastrointestinal problems can be prevented or resolved by making simple changes to your diet and lifestyle. If you aren't achieving poo perfection, or if you don't feel right, then look at the following factors and consider making a few changes. These strategies will help reverse constipation or diarrhea, in addition to helping prevent recurrences.

• Remove all sources of gluten from your diet (the most common sources are wheat, barley, rye, spelt and other grains)
• Eat a diet that includes whole foods, rich in fresh, organic vegetables and fruits that provide good nutrients and fiber; most of your fiber should come from vegetables, not from grains
• Avoid artificial sweeteners, excess sugar (especially fructose), chemical additives, MSG, excessive amounts of caffeine, and processed foods as they are all detrimental to your gastrointestinal (and immune) function
• Boost your intestinal flora by adding naturally fermented foods into your diet, such as sauerkraut, pickles, and kefir (if you tolerate dairy); add a probiotic supplement if you suspect you're not getting enough beneficial bacteria from your diet alone
• Try increasing your fiber intake; good options include psyllium and freshly ground organic flax seed (shoot for 35 grams of fiber per day)
• Make sure you stay well hydrated with fresh, pure water
• Get plenty of exercise daily
• Avoid pharmaceutical drugs, such as pain killers like codeine or hydrocodone which will slow your bowel function, Antidepressants, and antibiotics can cause a variety of GI disruptions
• Address emotional challenges with tools like EFT
• Consider squatting instead of sitting to move your bowels; squatting straightens your rectum, relaxes your puborectalis muscle and encourages the complete emptying of your bowel without straining, and has been scientifically shown to relieve constipation and hemorrhoids

Food Intolerances

Some people with sticky stools cannot properly process nutrients found in the foods. Foods that contain either gluten or lactose can contribute to sticky stools in susceptible persons, such as those with food intolerances, which occur with celiac disease and lactose intolerance. Gluten is a grain protein present in wheat, barley and rye. Many packaged foods contain gluten, so read labels carefully. Lactose is the milk sugar present in milk and to a lesser degree in yogurt and cheese. If you suspect that you are intolerant to either milk or wheat, consider eliminating these foods from your diet, and talk to your doctor.

http://www.yakult.co.in/research/Listen-To-Your-Gut-Volume1-Englsih.pdf

Common Causes of INCREASED Bowel Frequency/Diarrhea11
Lifestyle	Diseases and Conditions
Eating more fruits and vegetables (increased fiber)	Hyperthyroidism (overactive thyroid)
Increased exercise	Crohn's disease
Drinking more water	Ulcerative colitis
Emotional stress	Celiac disease
Food allergies	Irritable bowel syndrome (IBS)
	Medication side effects
	Gastrointestinal infection
Common Causes of DECREASED Bowel Frequency/Constipation12, 13
Change in diet, less fiber, less fruits and vegetables	Pregnancy, childbirth, or hormonal disturbances
Emotional stress	Problems with the muscles or nerve in the intestine, rectum or anus
Ignoring the urge to "go," travel and scheduling factors that cause you to hold it	Irritable bowel syndrome (IBS)
Insufficient exercise	Diabetes
Inadequate hydration	Hypothyroidism (underactive thyroid)
Calcium or iron supplements	Local pain or discomfort around the anus, such as from fissures or hemorrhoids
Drugs such as narcotic painkillers (codeine, for example), diuretics, antacids, antidepressants, and excess or overused laxatives	Less often: diverticulitis, intestinal obstruction, colorectal cancer, multiple sclerosis, Parkinson's disease and spinal cord injury
Food allergies

Healthy Stool	Unhealthy Stool
Medium to light brown	Stool that is hard to pass, painful, or requires straining
Smooth and soft, formed into one long shape and not a bunch of pieces	Hard lumps and pieces, or mushy and watery, or even pasty and difficult to clean off
About one to two inches in diameter and up to 18 inches long	Narrow, pencil-like or ribbon-like stools: can indicate a bowel obstruction or tumor – or worst case, colon cancer; narrow stools on an infrequent basis are not so concerning, but if they persist, definitely warrant a call to your physician5
S-shaped, which comes from the shape of your lower intestine6	Black, tarry stools or bright red stools may indicate bleeding in the GI tract; black stools can also come from certain medications, supplements or consuming black licorice; if you have black, tarry stools, it's best to be evaluated by your healthcare provider
Quiet and gentle dive into the water...it should fall into the bowl with the slightest little "whoosh" sound – not a loud, wet cannonball splash that leaves your toosh in need of a shower	White, pale or gray stools may indicate a lack of bile, which may suggest a serious problem (hepatitis, cirrhosis, pancreatic disorders, or possibly a blocked bile duct), so this warrants a call to your physician; antacids may also produce white stool
Natural smell, not repulsive (I'm not saying it will smell good)	Yellow stools may indicate giardiainfection, a gallbladder problem, or a condition known as Gilbert's syndrome – if you see this, call your doctor
Uniform texture	Presence of undigested food (more of a concern if accompanied by diarrhea, weight loss, or other changes in bowel habits)
Sinks slowly	Floaters or splashers
	Increased mucus in stool: This can be associated with inflammatory bowel disease like Crohn's disease, or ulcerative colitis, or even colon cancer, especially if accompanied by blood or abdominal pain summary : 1. yoghurt is must  2. phyllium husk isabagol while sleeping in milk is must 3. i should take milk once a day with phyllium husk 4. i should eat salad and fruits two times a day. its mandatory. 5. digestive enzyme not laxatives are a solution. 6. drink los of water 7. keep on having small meals in a day - make a dry fruit mix and use it to chew whole day 8. eat necessary not much , most of the times 9. i have to cut down fat in diet.. i doesnt suit me 10. brown rice is must .we should include it always