Daily Archives: 26/07/2020

LOSE WEIGHT THE RIGHT WAY

There is only one thing we feel happy about losing, and that is WEIGHT… Sadly, the glamour industry has glorified a slim body in such a way that everyone thinks of being sizes smaller and all want it quick and overnight and that is what hampers their health and causes more problem than anything else. Fad diets, starving, high protein diets, meal replacements etc. are all ways which people resort to, to shed that extra flab not knowing, how badly these methods affect their organs, blood, hormones and overall wellbeing. No wonder why people who are on guaranteed weight loss programmes also lose their hair, muscle, vitality, libido and charm.

The truth remains that there is no shortcut to weight loss other than correct food and consistent movement or an active lifestyle. Everything else is a gimmick.

So the best way to lose weight is to EAT THE RIGHT FOOD AT THE RIGHT TIME in sync with your body. By this I mean just like we sleep at night, wake up in the morning and do all our chores at a specific time of the day, the body also has a clock which works internally and does certain functions at a particular time every day, and for that, it needs the right fuel.

·      From 4 am-12 pm our body predominantly cleanses so foods like fruits, herbal teas and juices can help you with energy and the cleansing process.

·      From 12 pm-8 pm our predominantly builds itself, so foods like grains, pulses, nuts can do the magic

·      From 8 pm-4 am our predominantly repairs and recovers, so here is when the body needs rest and sleep to do its work.

If we work in accordance with our body’s needs, we are less likely to add pounds on ourself and stay active and healthy. It is also imperative to listen to the messages the body is giving. Most of us tend to overeat in a hurry or worry and don’t realise when we are full. Once we chew our food well, we tend to eat less and absorb more nutrients reducing cravings and excess fat deposits in our flab.

Another important aspect of weight loss is regular activity which means exercising for a minimum of 45 minutes 4 days in a week at least. This helps in fat burning and improves blood circulation, providing all nutrients to your cells, controlling your appetite. Opt for any form of workout you enjoy and that is when your cells will react in the happiest way.

So before you are tempted into trying any fad diet, remember this, that you might weigh less on the scale, but you will lose on your beauty and health essential tissues such as muscles, hair, bones and water making you more vulnerable to weight gain very soon. Am sure you don’t really want to get there. DO YOU?

GOOD FOOD ALL ABOUT VEGGIES & FRUITS

Our planet earth is magnificent and blessed with beautiful nature all around. God was so kind when he designed this planet and made sure we get all the necessary nutrients from nature itself. And one such creation was fruits and vegetables which are a true powerhouse of all energy, vitamins and minerals your body needs to function at its best. They are readily available, cheaper than your processed fancy foods, convenient to carry and help you to prevent or overcome a host of health issues. That is the reason why you always heard your elders saying ‘Eat your fruits and veggies.’

WHY ARE THEY SO WONDERFUL??

Fruits and vegetables are whole natural foods which provide us with nutrients needed by our body in small amounts but play a significant role in maintaining our health at its best.

·      Vitamin A: required for normal vision, good skin texture, prevent acne and pimples, normal growth and repair of the body.

Sources: Orange, ripe yellow/red fruits – papaya, watermelon, tomato, mango etc, leafy vegetables, carrots, pumpkin, spinach etc

·      Vitamin B-complex: this includes a group of vitamins like B1, B2, B3, B6, B12 and folic acid which are required for utilizing carbohydrates and providing energy to the body, regulate fat metabolism, helps in Red blood cells production, prevent mouth ulcers etc.

Sources: vegetables like potatoes, sweet potato, carrot, beetroot etc.     Vitamin C: is required for the protection of teeth, gums and bones. It strengthens the immune system and prevents the body from infections like common cold and flu. It also helps to form collagen, which is essential part of joints and bones.

Sources: kiwi, amla, guava, citrus fruits, capsicum and green leafy vegetables.

·      Calcium: is needed for healthy teeth and bones, normal blood clotting, muscle contraction and nerve function.

Sources: bananas, broccoli, green leafy vegetables etc.

·      Magnesium: is required for healthy bones, muscle and nerve function, converting blood sugar to energy, blood clotting, insulin secretion and for normal heart rhythms.

Sources: green leafy vegetables, banana etc.

·      Potassium: along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a storable form of energy.

Sources: bananas, tomatoes, oranges, sweetlime, pineapple and most of the fruits and green leafy veggies.

·      Iron: is required for the production of haemoglobin, the component of red blood cells that transports oxygen around the body and myoglobin, which carries oxygen to our muscles. Iron can prevent fatigue, protect against illness and disease and helps in the absorption of vitamin C.

Sources: peas, green leady vegetables like spinach, methi, beet root etc.

·      Copper: helps to form collagen, which is essential for healthy bones and connective tissue, production of red blood cells and is needed to absorb iron more efficiently, to prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer.

Sources: potatoes, garlic, bananas, mushrooms, tomatoes, prunes etc.

How they protect our body:

·      Weight loss: They are rich in fibre and low in calories which help to increase the feeling of fullness and prevent us from overeating. This helps in weight loss which is a significant problem among teenagers today.

·      Prevent high cholesterol: The fibre in them helps to absorb the bad fat in your bloodstream and thereby protect you from developing a heart problem in the future.

·      Control sugars: The fibre in them controls blood sugar levels as well. They slow the absorption of sugar in the blood, reducing the chances of a blood sugar spike.

·      Prevent cancer: They are rich in antioxidants which help to fight against cancer causing cells thereby preventing the growth of tumour in the body.

·      Improve immunity: The nutrients and antioxidants in fruits and veggies improve immunity and protect us from common infections like cold, cough, fever etc. and also help us fight against them better.

·      Reduce pressure: Since they are low in sodium and high in potassium, they help reduce blood pressure, thereby preventing the risk of attack or stroke in later years.

·      Improve skin and hair: They contain all the nutrients your skin and hair need to remain healthy. They improve skin texture, complexion, and hair growth, giving you lusciously long and healthy hair.

How much of them do you need?

According to the general rule, an adult needs to consume 3-4 serving of fruits and 4-5 servings of veggies/day to get their daily dose of vitamins and minerals. But the basic rule is never to mix your fruit and veggies. Always eat fruits on an empty stomach or mid meals but never with meals or after meals as desserts.

Our planet earth is magnificent and blessed with beautiful nature all around. God was so kind when he designed this planet and made sure we get all the necessary nutrients from nature itself. And one such creation was fruits and vegetables which are a true powerhouse of all energy, vitamins and minerals your body needs to function at its best. They are readily available, cheaper than your processed fancy foods, convenient to carry and help you to prevent or overcome a host of health issues. That is the reason why you always heard your elders saying ‘Eat your fruits and veggies.’

WHY ARE THEY SO WONDERFUL??

Fruits and vegetables are whole natural foods which provide us with nutrients needed by our body in small amounts but play a significant role in maintaining our health at its best.

·      Vitamin A: required for normal vision, good skin texture, prevent acne and pimples, normal growth and repair of the body.

Sources: Orange, ripe yellow/red fruits – papaya, watermelon, tomato, mango etc, leafy vegetables, carrots, pumpkin, spinach etc

·      Vitamin B-complex: this includes a group of vitamins like B1, B2, B3, B6, B12 and folic acid which are required for utilizing carbohydrates and providing energy to the body, regulate fat metabolism, helps in Red blood cells production, prevent mouth ulcers etc.

Sources: vegetables like potatoes, sweet potato, carrot, beetroot etc.     Vitamin C: is required for the protection of teeth, gums and bones. It strengthens the immune system and prevents the body from infections like common cold and flu. It also helps to form collagen, which is essential part of joints and bones.

Sources: kiwi, amla, guava, citrus fruits, capsicum and green leafy vegetables.

·      Calcium: is needed for healthy teeth and bones, normal blood clotting, muscle contraction and nerve function.

Sources: bananas, broccoli, green leafy vegetables etc.

·      Magnesium: is required for healthy bones, muscle and nerve function, converting blood sugar to energy, blood clotting, insulin secretion and for normal heart rhythms.

Sources: green leafy vegetables, banana etc.

·      Potassium: along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a storable form of energy.

Sources: bananas, tomatoes, oranges, sweetlime, pineapple and most of the fruits and green leafy veggies.

·      Iron: is required for the production of haemoglobin, the component of red blood cells that transports oxygen around the body and myoglobin, which carries oxygen to our muscles. Iron can prevent fatigue, protect against illness and disease and helps in the absorption of vitamin C.

Sources: peas, green leady vegetables like spinach, methi, beet root etc.

·      Copper: helps to form collagen, which is essential for healthy bones and connective tissue, production of red blood cells and is needed to absorb iron more efficiently, to prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer.

Sources: potatoes, garlic, bananas, mushrooms, tomatoes, prunes etc.

How they protect our body:

·      Weight loss: They are rich in fibre and low in calories which help to increase the feeling of fullness and prevent us from overeating. This helps in weight loss which is a significant problem among teenagers today.

·      Prevent high cholesterol: The fibre in them helps to absorb the bad fat in your bloodstream and thereby protect you from developing a heart problem in the future.

·      Control sugars: The fibre in them controls blood sugar levels as well. They slow the absorption of sugar in the blood, reducing the chances of a blood sugar spike.

·      Prevent cancer: They are rich in antioxidants which help to fight against cancer causing cells thereby preventing the growth of tumour in the body.

·      Improve immunity: The nutrients and antioxidants in fruits and veggies improve immunity and protect us from common infections like cold, cough, fever etc. and also help us fight against them better.

·      Reduce pressure: Since they are low in sodium and high in potassium, they help reduce blood pressure, thereby preventing the risk of attack or stroke in later years.

·      Improve skin and hair: They contain all the nutrients your skin and hair need to remain healthy. They improve skin texture, complexion, and hair growth, giving you lusciously long and healthy hair.

How much of them do you need?

According to the general rule, an adult needs to consume 3-4 serving of fruits and 4-5 servings of veggies/day to get their daily dose of vitamins and minerals. But the basic rule is never to mix your fruit and veggies. Always eat fruits on an empty stomach or mid meals but never with meals or after meals as desserts.

HOME- YOUR BEST GYM!!

Some people are fitness freaks while some run away from the word fitness. Some hit the gym daily, whereas some look for excuses to avoid going to the gym. But did you know your house could be the best gym area for you? Most of your household stuff like tables, chairs, stools, bottles etc. can help give you a good workout. This actually leaves you with minimal scope to escape your daily dose of exercise.

The exercises are very easy, which can be done in short spans like TV commercial breaks or between your cooking and cleaning sessions. So below are a few exercises which can be done at home with the stuff around:

• Footstools can be used to do step-ups. You can do 50 step-ups in 1 minute and repeat it 2-3 times as per your capacity.
• Water bottles(1-2 litres) Can be used to do bicep and triceps curls by filling them full or half with water as per your strength. Do 20 reps and 2-3 sets.
• You can do overhead press 20 reps 2-3 sets with bottles.
• Carry bottle over your shoulders and do squats 20 reps and 2 sets.
• Carry bottles in your hand and do lunges 10 rep each leg and 2 sets.
• Take old pair of socks and fill them with pebbles or beans and Velcro both the ends to together and use them as ankle weights while working in the house or you can also dance, skip or spot jog with them for at least 20 minutes. You can also do 50-100 leg raises with ankle weights on.
•  Heavy books can be used to do bicep/triceps curl and crunches as well. Just lie down with knees bent and the book on your chest. Try to lift your shoulder off the ground with arms behind the head. Do 50 reps and 3 sets of this.
• Use a towel to stretch. Lie down on the floor with one leg raises, loop the towel around the ankle and bring the towel and leg towards the chest. Hold for 10 seconds.
• Place a couple of firm pillows on the couch and do an inclined chest press with bottles in hand. Do at least 20 reps and 3 sets.
• Sit on a low seated couch and so triceps dip 20 reps, 2 sets.
• Place both your hands shoulder width apart on a table or wall and do pushups 20 reps, 2 sets.

For a good workout, try to choose any 6-8 exercises from above daily and then increase your sets as your strength increases.

Household chores can be a great form of a workout as well:

Calorie expenditure during housework:

• Making bed for 15 minutes= 80 cal
• Dusting for 30 minutes=70 cal
• Mopping floor for 30 minutes=120cal
• Cleaning windows for 30 minutes= 122cal
• Ironing for 30 minutes= 61cal
• Cooking for 30 minutes= 72cal
• Washing dishes for 30 minutes= 65cal
• Washing car for 30 minutes= 122cal
• Cleaning washrooms= 144cal
• Sorting out groceries for 30 minutes=72cal

The values are for a person weighing 60 kg. The number of calories burned will go up if the person weighs more and will be lesser if the person weighs less.

Any more excuses??

KEEP YOUR HEART FIT

All of us, without exception, experience the feeling of being famished at some stage in our life. The panting and palpitation is a common thing amongst all the urbanites, obviously due to the luxurious sedentary life they lead. A tad bit of movement also seems like a lot of activity done by us just because we do not move our limbs regularly, sit on our comfortable chairs for hours, laze on our cosy couch and do things on a click of a button. The ease and comfort around us make us so lazy that moving our joints also becomes a tedious task. But have you ever thought that just like your car has an engine which needs to be kept in its best condition to perform well, your body also has its natural engine, which is the HEART? This fist-size innocent organ plays an unimaginable role even in the edgiest situations to just keep you alive and going. From pumping blood every second to your organs, to clearing the bad blood in your body, it does it all. And yet we take for granted. It is time we realize we need to do something special for this mighty organ and the best way to do it give it some exercise which can make its muscles strong helping it to perform its work without much stress. You can choose any from below:

• Brisk walk: 30 minutes of this in a day is good enough to help to strengthen your heart.
• Jogging/ running: The trick is to start slow and steady and then increase your speed gradually. This helps to condition your heart.
• Interval training: You can do this by running for a minute and walking for 3 minutes and repeating it for 30 minutes. You can also increase or change the time limits as per your capacity.
• Aerobics/ dance/ Zumba:These are fun ways of working out your heart muscles. Besides that, since it is a group workout, you don’t need to hunt for motivation. 
• Swimming: A simple low impact exercise which gives a good pump to your heart and also refreshes you after a hectic working day.
• Cycling: A fun way to exercise, especially if you are a part of a cycling gang or you roll on the empty roads early morning with a set of few friends. Just hire a bike and get going.
• Skipping: A convenient form of exercise that can be done anytime, anywhere even in the premises of your house, compound or office. You can carry it with you as well.
• Functional training: This includes boot camp kind of activities like jump squats, walking lunges, mountain climbers, burpees etc. which not only condition your heart but also other muscles of your body.
• Surya Namaskars: You can do these as per your capacity and at your own pace. Make sure to get your form right by doing it under the guidance of a trainer.
• Stair climbing: If nothing else works, just take a flight of stairs up and dowm for 30 minutes at your pace, which can turn out to be a great heart working exercise.

So get your heart healthy!! You can also see how to get fit in just 100 minutes.

100 MINUTES TO GOOD HEALTH

Exercise, we all know is one of the most integral part of being fit and healthy but despite knowing this fact and having a strong desire to work out, do we really spare time to give our bodies just 1 hour from your hectic daily routines? Not really!! We need to plan our workout in such a way that it doesn’t take away too much of our work time and yet help us feel fantastic. All we need to do is give our body 100 minutes/week, which means you can exercise for 30 minutes – thrice a week or 15 minutes every day or 45 minutes- twice a week. It’s simple yet effective. You can choose any of the exercise options from below:

• Jog/run for 15/30 minutes is an excellent way to relieve your body stiffness and feel fresh.

• 15 minutes stair climbing

• 15 minutes skipping

• 15/30 minutes dance

• 45 minutes of whole bodyweight training

• 15/30 minutes of Surya namaskars

• 15 minutes yoga

• 15 minutes of pilates/power yoga

Try to fix one time of the day for your workout, and especially it’s best if you can do it in the morning as there are lesser chances of you ditching it in the evening due to other social commitments. These workouts can be done even at home or building without you having to join expensive gyms or clubs. You can try a mix of these workouts doing different activities every day to shock your body and add some variety. Just 100 minutes a week can have the following effect on you:

• Improve blood circulation to the brain and thereby improving concentration.

• Help you sleep better.

• Make you happy and ready to face challenges positively.

• Reduce fat%.

• Increase bone mass.

• Improve skin and hair texture.

• Reduce appetite, helping you shed extra weight.

• Rejuvenate you and reduce stress hormones.

• Makes your heart healthier.

• Improves self-esteem and makes you more confident.

Remember, when you feel good, you look good. Your inner health is evident in your outer appearance. Invest just 100 minutes a week for a BRAND NEW YOU. 

WAYS TO CONTROL YOUR APPETITE IN WINTER

WINTER IS HERE!!!
Yes, of course, winter is the most pleasing time of the year when we get to breathe some cold waves of air bringing a sense of freshness in our mind, body and soul. But along with that, comes the unwanted uncontrolled appetite which becomes a task to deal with sometimes. And hence, here are 9 excellent ways for you to control it:
Go for natural foods
Any food we eat boosts our metabolism and warms us up. Technically, when your body says ‘warm me up’, your brain hears, ‘bring on the cheese and fries’. This is because we are not trained to think of salads, fruits and nuts to warm us up. But instead of running for the fat loaded food, try using a handful of mixed nuts or steamed salads, stir fry etc. as your warming options. These foods not only help you feel warm but also give you a fuller feeling thanks to their high fibre content.

Get your proteins
Proteins give you satiety which helps to keep hunger away for some hours. So try and include some right amount of protein-rich foods like sprouts, soyabeans, seesds, pulses etc in your meals.

Eat small frequent meals
Instead of gulping a heap of food at a time, distribute your meals into smaller quantities and include some high fibre, good fats and protein snacks in between meals to help you keep your voracious unwanted hunger pangs at bay. You can opt for peanut butter with gluten free toast or apple, idli sandwich, dosa roll, avocado etc.
Stock on fibre prior to main meals
As we mentioned as fibre-rich foods help you control your appetite, it only makes sense to have a plateful of salad before you lunch and dinner to help you eat less of all the other fatty foods and also to control your blood sugar levels thereby halting your annoying sugar and creamy food cravings.
Out of sight is out of mind
Most of us go weak in our knees just on the sight or smell of some sinful food. So the best way to avoid this is by not stocking foods like chips, cakes, pastries, chocolates etc. in your fridge and kitchen cabinets. Such appetite aggravating foods need to be kept away from you, especially during the winters when your hunger levels are at their peak.
Chew slowly
It takes 20 minutes for your brains to get the message that your stomach is full. Hence when hungry, eat your meals slowly and chew each morsel well to prevent overeating. Eating too fast can make you miss your feel full signal and might result in overindulgence.
Get enough sunlight
Vitamin D formed with the help of sunlight can help to control excessive cravings and also help to stabilize your mood swings. Make sure you get 20 minutes of early morning sunlight every day between 8-11 am.
Be warm
Creating a warm surrounding for yourself can help control your hunger levels. Wear warm clothes, sip warm drinks like green tea/soup etc., have a hot water bath. Add herbs to your food which make you feel warm like ajwain, elachi, cloves etc.
Make an activity plan
A bit of exercise daily will surely not harm you. Exercise is the best way to uplift your mood, thanks to the endorphins it helps to release. Once you give your body its dose of 30 minutes of exercise every day, you would stop craving for the fat and sweet loaded so-called “comforting foods”. Training is also by far the best way to tame your wild appetite by controlling the chemicals associated with hunger. If outdoor exercise feels like a task to accomplish, try some activities at home itself like spot jogs, jumping jacks, pushups, squats, lunges etc.
WISH YOU A WISE WINTER!!

SUPER FOODS FOR ACNE

Is acne killing your self-esteem? Don’t worry as you are not the only one. Research has shown that during adolescence close to 90-100% of the population has at least an occasional whitehead, blackhead or pimple—regardless of race or ethnicity. In most cases, acne begins between the ages of 10 and 13 and usually lasts for 5 to 10 years.

Acne is mostly due to the way skin reacts to hormonal changes. The skin contains sebaceous glands that naturally release sebum, an oily substance that helps protect it. During puberty, raised levels of the hormone testosterone can cause too much sebum to be produced. This happens in both boys and girls. The sebum can block hair follicles. When dead skin cells mix with the blockage, it can lead to the formation of spots in which bacteria in the skin multiply, which can cause pain and swelling beneath the blockages.

It is the hormonal changes, genetics, stress levels and skin type that depend on the frequency of your flare-ups. Foods like sodas, burgers, pizzas, chocolates, cakes, biscuits, samosas, vada pav etc which are high in sugar and white flour cause a spike in your insulin levels, leading to excess cortisol production which is responsible for acne development. Any kind of psychological or physical stress also raises blood cortisol levels. So keeping the cortisol levels under control is a crucial factor. You can keep your cortisol levels low by following a proper healthy diet, yoga, exercise, listening to your favourite music, getting enough sleep and having a positive attitude in life.

Let’s focus on the top 10 foods which can actually help you prevent acne or fight the existing ones:

1.      Flaxseeds: these contain a good amount of omega 3 fatty acids which can reduce inflammation in our body that can trigger cells to clog pores and potentially cause acne. They are wonder foods for the skin and body. Have 1-2 tablespoon of flaxseeds in your soup, smoothies, shakes/day to up your omega 3 intake.

2.      Avocado: is an excellent source of Vitamin E which that protects the skin from free radical damage caused by poor diet and environmental toxins. It a boosts your immunity to fight back those nasty bacteria causing red bumps on your beautiful face. It keeps your skin supple and free of blemishes. Other rich sources of vitamin E are almonds, walnuts, peanuts, olive oil etc.

3.      Alfalfa sprouts: though may look like grass, they are power-packed with vitamins like A, C, K etc. and minerals like zinc, selenium, copper etc. which help to detoxify the liver, flush out toxins from the body and give you clear, glowing skin. The super nutrition content, combined with the high amounts of chlorophyll, make this herb an extraordinary healer. You can steam then and add it into your soup, salads, sandwiches or juices.

4.      Kiwi: has 3 times more Vitamin C than an orange. Vitamin C may not directly cure acne, but contributes to a strong and healthy immune system which helps you to eradicate any sort of infection. It also is necessary for the formation of sturdy cell walls, collagen and elastin, keeping the cell skin cell structure intact and promoting healing of the affected cells and scars. You can also opt for other vitamin c rich foods like oranges, lemons, bell peppers, amla, guava etc. since your body does not store this water-soluble vitamin, you need to get enough of it from your daily diet.

5.      Carrots: are filled with beta-carotene which gets converted to vitamin A in the body. Vitamin A is the best antioxidant for the skin. It improves skin texture and maintains healthy skin cells. You can also get your

 Vitamin A from tomatoes, sweet potato, red and yellow bell peppers, cantaloupes etc.

6.      Sunflower seeds: are rich in selenium which in combination with Vitamin E works wonders to protect the skin from bacterial damage. It reduces inflammatory damage to the skin, preserves skin elasticity and controls acne development. Other foods rich in selenium are brazil nuts, fish, shellfish, mushrooms etc.

7.      Pumpkin seeds: are good sources of zinc. Studies have shown that zinc deficiency can weaken the immune system making one prone to any kind of infection. Hence zinc in your diet can help you prevent flare-ups and protect skin from any bacterial invasion. Other foods rich in zinc are sesame seeds, spinach, broccoli, asparagus, chickpeas, wheat germ etc.

8.      Coconut Water: Nothing better than coconut water to cleanse your blood because it resembles your blood plasma. It has a great deal of potassium and other minerals to help detoxify your cells and improve your skin health. Don’t forget to eat that coconut meat which is loaded with good fats for great skin.

9.      Beetroot: This is a super cleanser and makes sure your throws out all the toxins from your gut thanks to its high fibre content and the antioxidants in it make sure your skin cells are protected so that you don’t have ugly acne episodes.

10.  Spinach: The might green leaf which is so famous for all its health benefits. A great source of vitamin A, C, folate and minerals to help your skin survive harsh conditions and protect it from external and internal damage. Spinach also has cleansing properties which make total sense if you have acne-prone skin.

We all understand the pain and stress you go through when we see new zits and pimples popping up. Integrate these 10 foods in your diet to stay vibrant and skin healthy- heal yourself with the right food.

HOW TO PARTY IN A HEALTHY WAY?

Yes it is that time of the year when you actually start shopping and planning for the minutest thing from your wardrobe to your shoes just because you want to look better than your best on every festival get together with your friends and family. We look forward to party hard and enjoy some great food, liquor and dance which are the key ingredients of a happening party. But with all the fun and frolic, most people take their health for granted and go out and out to overdo every bit of it including binging and boozing in the name of celebration. Since we plan all other things, why don’t we simply plan out a way to enjoy all the glam-sham in the least unhealthy way? Festivals are surely a great way to enjoy but they can be even more memorable if you are in your best of shape and health. So here are some easy tips:

So if you are one of those who think that eating less during the day can compensate for all the excess food you are going to gorge on at the party in the night, then you are absolutely WRONG. Your body is an ongoing machine which needs fuel every second to perform. When you reduce your food intake during the day, you use up your muscles for energy which makes you weak and tired. Studies suggest that you must eat small meals every 3 hours to give you constant energy as well as increase your metabolic rate helping you burn fat faster.

·       Start your day with a healthy breakfast like oats / poha/ idli/ millet dosa etc. Do not skip your breakfast under as much as possible as research says, skipping breakfast can actually increase your appetite during the day forcing you to eat more than you what you usually would.

·       Have 3 main meals and 2-3 snacks like fruits, nuts, sprouts, roasted pulses etc in between your meals. This helps to control appetite and give you a fuller feeling before you step in the party.

·       Do not skip meals as this causes a drop in the blood sugar level, which signals your brain that your body is hungry, increasing your hunger levels. Skipping meals also slows down your metabolism as a survival mechanism which reduces your chances of burning fat. So if you deliberately skip meals to save the calories tend to over eat all the food they see at once and add plenty of fat to their waistline with every morsel.

·       Salads are a great way to avoid cravings due to their high fiber content which control your blood sugar roller coaster. Munch on a big bowl of raw salad in the evening prior to the party as it keeps you full and helps to reduce the urge to binge.

·       If the party is at night beware of the amount of food you eat. This is the time of the day when your metabolism is the weakest and anything in excess can easily be stored as fat. Research says that eating a light dinner 3 hours before you hit the bed is the best way to keep the fat off. So eat light until you have a little empty space yet in your stomach. When at the party, take your time to get comfortable with the surrounding and scrutinize the food choices available. Opt for non fried, steamed or roasted starters.

·       Buffet is an invitation to eat all that is available, but resist temptations and stick to a few favorite food options rather than taking little servings of all 20 different dishes. A recent study in American Journal Of Clinical Nutrition showed that the same women ate more food when exposed to a buffet setting than otherwise. So take smaller servings, use smaller plates to eat and focus on socializing more than eating. Soups are also amazing to help you control binging sprees. They are tasty and filling. The only thing you need to keep in mind is that clear soups can act like an appetizer, increasing your appetite whereas soup filled with veggies/ oats/ pulses and beans can fill you up well making it 50% of your dinner intake. So have a big bowl of soup from home before you step out for the party.

·        Party hard, but exercise harder.  Make sure to spare one hour of the day to burn all the additional calories and keep your BMR high to avoid piling on that unwanted fat. Let 1 hour of brisk walk or resistance activity do all the magic. Yes and don’t forget to exercise on the day you are going for a party.

Aim at leaving the party satisfied and not stuffed. Let every party be a healthy and memorable one.

Happy Partying!!

EFFECT OF YOUR FOOD ON BLOOD PRESSURE

High blood pressure also known as hypertension is number 1 risk factor for death and disability in the world. It is very common among millions of Indians today and many of them are even unaware of having this disorder. Hence it is known as the ‘silent killer’ because it has no symptoms and you can live for years without knowing it. If not controlled at the right time it can lead to stroke, kidney damage, heart attack, impaired vision, congestive heart failure, and many other problems. According to The World Health Organization, the ideal blood pressure should not be greater than 115/75 mm of Hg.
The reasons for high Blood pressure are heredity, stress, excessive salt intake, overweight, poor food habits, smoking, excess alcohol, and sedentary lifestyle. But these days due to easy and convenient food options, the main reason for high BP among people is wrong food choices. What you eat and drink can have a strong effect on your blood pressure levels. Below are a few smart food choices to prevent and control high B.P.

1) Reduce salt intake: Excess salt intake holds on to the water in the body raising the blood pressure. Try to use not more than 1 tsp(6 gm salt)/day. Use herbs like pepper, jeera powder, oregano, chili flakes, lemon juice etc for adding flavor to your foods. Avoid processed foods like bread, biscuits, ketchup, ready to eat options, canned meats etc as they are led with salt.

2) Fruits and Vegetables: include a variety of fruits and vegetables in your diet as they contain potassium and fiber as they have the opposite effect of sodium and prevent water retention thereby reducing blood pressure. Make sure to include 3-4 fruits and 4-5 servings of veggies in a day.

3) Restrict alcohol: Alcohol has empty calories and in excess, it can increase weight and your pressure. It can affect the muscles in the blood vessels causing them to constrict. Limit your alcohol intake to not more than 1 mild drink/day with no-alcohol days in between as well.

4) Restrict coffee: Coffee has caffeine which is a stimulant and can increase heart rate and blood pressure. Though the effects of coffee are temporary, they can yet affect a hypertension patient. Try to drink coffee occasionally.

5) Get enough Vitamin D from sunlight and fortified foods like milk, cereals, yogurts etc because vitamin D deficiency can affect blood pressure as it plays an important role in calcium metabolism. Calcium is important for normal smooth muscle contraction.

6) Good fats: choose goof fats like olive oil, nuts, seeds like flax seeds, chia, sesame etc with omega 3 fatty acids as they prevent weight gain and help to maintain normal blood pressure. Avoid fried foods, ghee, butter, and margarine.
Try to exercise daily for 1 hour like walks, jog, run, dance, aerobics, swimming etc as it is imperative for maintaining normal blood pressure.

Blood Pressure is not a disease but a symptom which if not cured for a longer period of time may result in various other problems and dysfunction in the body.
Have a great Day!!!!

EVERYTHING YOU NEED TO KNOW ABOUT BONE HEALTH

Bones, that part of the body because of which you can stand, sit, run, jog, dance, bend, twist, stretch and so on. Ever since childhood, we do a host of activities, thanks to our bones. Every living being needs food to fuel the body to grow and regenerate, so do the bones. Calcium is the most important nutrient for bone development and maintenance. If you don’t get enough calcium in your diet, your body pulls out calcium from your bones increasing the chances of osteoporosis and risk of fractures.

So from where do you get calcium in the food:

·       Cereals like ragi, and jowar, amaranth are great sources of calcium. You can easily replace wheat with them. You can start your day with millets in any form.

·       Pulses and beans like soya, moong, chana, rajmah, and their sprouted variants are good sources of calcium. You can have them as veggies or add them in salads as well.

·       Nuts and seeds: almonds, walnuts, cashews etc are rich in calcium. A few of them as snacks can help in a great way. Seeds like sesame seeds, sunflower seeds, pumpkin seeds etc can also be added in salads.

·       Green leafy vegetables like spinach, methi, lettuce, celery, broccoli, cabbage etc are fair sources of calcium.

How can you avoid drainage of calcium from your bones?

·       Caffeine: drinking excess of tea/ coffee can lead to calcium loss. Avoid more than 2 cups.

·       Animal protein: Excess of chicken, meat, pork etc can increase calcium loss by increasing acid in the body which is neutralized by calcium from the bones.

·       Alcohol: it hinders calcium absorption and can affect the body’s calcium balance. Limit the intake not more than 7 drinks/week and not more than 2 drinks at a time.

·       Soft drinks: to balance the phosphates in the drink, the body releases calcium from the bones which get excreted. Drink lime juice, jaljeera, fresh juices instead.

·       Iron: avoid iron supplements along with calcium supplements or calcium-rich foods as they compete for absorption and the body doesn’t get enough calcium.

When it comes to your bones, calcium alone is not enough. There are other vital nutrients that help your body absorb and make use of the calcium you consume. The most important of these are magnesium and vitamin D.

Magnesium helps to absorb and retain calcium and prevent osteoporosis and build strong bones. Magnesium is found in nuts, seeds, whole grains, legumes, tofu, and many vegetables.

Vitamin D is another important nutrient that helps the body absorb calcium and regulates calcium in the blood. Your body synthesizes vitamin D when exposed to the sun. However, a large percentage of people are vitamin D deficient—even those living in sunny climates.

If you don’t spend at least 15 minutes outside in the sun each day you may need an extra vitamin D boost.

You can also take a vitamin D supplement of 1000 IU- 2000 IU/day.

Exercise: for lifelong bone health, exercise is a key component. Especially weight-bearing exercises help in better calcium absorption I thereby strengthening your bones. Studies have shown that the risk of fractures and osteoporosis was lower in people who did weight-bearing exercises at least 3 times in a week. Exercise also improves muscle strength and coordination which prevents injuries. Different forms of weight-bearing exercises are:

·       Walking

·       Jogging

·       Stair climbing

·       Skipping

·       Squats

·       Lunges

·       Weight lifting

·       Dancing

Choose a form of exercise that you like and enjoy so that it is fun and do it regularly.