The Ultimate Yoga Playlist to Get Into the Flow

 

It's a fact that music inspires you when you're working up a sweat.

 

Pick a yoga routine, and practise the postures while listening to this playlist. The motivating power of the music will help you get the most out of every posture. These tracks will lift your spirits when you're practising yoga, especially in the evening. 

 

1. Trentemøller - Miss You

 

2. Jaya Shiva Shankara

 

3. Computerjockey - Bombay

 

4. Thievery Corporation - Lebanese Blonde

 

5. Air - Alone In Kyoto

 

6. Taken By Trees - Anna

 

7. Portishead - Only You

 

8. Air - Cherry Blossom Girl

 

9. Thievery Corporation - Mandala

 

10. Massive Attack - Teardrop

 

11. Lana Del Rey - Summertime Sadness

*Image courtesy: thevoiceofnation.com

 

For More: Get Pumped! Here's Our Cardio Playlist to Fuel Your Next Workout

 

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6 Unique and Delicious Ways to Eat Watermelon This Summer

Here's some good news: There's more than one way to eat watermelon. Apart from being delicious, watermelon is rich in antioxidants, vitamins and minerals. It also helps prevent dehydration, making it the perfect summer fruit.

Here are some healthy and unique watermelon recipes.

*Images courtesy: Shutterstock

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20 Funny Memes

Weight loss routines or any fitness regimes can get boring, but don't give up yet. Get motivated and laugh yourself to the gym with these insanely funny memes.

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7 Tips to Make Healthier Cocktails

 

Sure, cocktails are deliciously fun, but they can also kill your diet. Most cocktail recipes call for syrups and mixers that can turn your drink into a sugar bomb. But don't worry, you don't have to stick to light beers or vodka sodas when you're out with friends.

 

With a couple of easy swaps, you can transform almost any cocktail from a diet disaster to a light, breezy drink.

 

Try these simple tricks to make your favourite drinks a little lighter but just as tasty.

 

Be smart about sweeteners.
Sugar syrup added to cocktails is made by combining equal parts sugar and water. Avoid drinks that are made with mixers and sweet syrups, and opt for cocktails with fresh ingredients or natural sweeteners like all-natural stevia.

 

Choose lighter varieties of alcohol.

Darker alcohols contain a higher amount of congeners, which are toxic compounds that are created during fermentation. Congeners make hangovers worse, so try to stick to lighter alcohols such as gin or vodka to avoid a horrible hangover the next day. 

 

Use club soda instead of sugary soda.
By using plain club soda you're avoiding the calories that come with soft drinks like colas.

 

Use fresh fruit juice.
Real fruit juice keeps your cocktail's ingredients natural. It also provides that dash of sweetness without the extra added sugars.

 

Garnish well.
Like you would with a sangria, pack all your cocktails with healthy fruits. Fruits will naturally add flavour and nutrition to your cocktail, making it easier to skip the artificially flavoured alcohols and mixers.

 

Use fat-free ingredients.
Creamy drinks call for ingredients like milk, cream, or condensed milk. So swap the heavy ingredients for fat-free versions of the same.

 

Add a dash of herbs.
Herbs will increase your cocktail's nutrition stats and flavour, and we're not talking only about mojitos. You can add fresh mint, thyme or basil to any cocktail you like. Crushing herbs releases even more healthy compounds, so make sure you give them a good squeeze.

 

*Image courtesy: Shutterstock

 

For More: Cocktail: Low-Calorie Cobalt Margarita Recipe

 

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How to Increase Your WBC Count Naturally

White blood cells (WBCs) are extremely important because they play a major role in your immunity, helping your body fight off infections. People who are undergoing chemotherapy generally tend to have a low WBC count, but low WBCs could also indicate a disease or low immunity. Boosting your WBC count will decrease the chances of you falling sick, and also improve your energy levels.

Here are some diet and fitness tips that will help you increase your WBC levels naturally.

*Images courtesy: ©Shutterstock and Thinkstock/Getty Images

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How to Improve Your Running Form

Running newbies, listen up! Here are some simple tips to help you improve your running form, so that you get more of each session.

 

Old-timers, this is not for you. If you've been running for years with no injuries or aches and pains, then changing your form could actually do you more harm than good.

 

Put your foot under your hips
It doesn't matter which part of your foot touches the ground first - it can be the heel, middle or toes. However, what you should pay attention to is where your foot touches the ground. Ideally, you should try to place your foot directly under your hip, so that they form a straight line.

 

Don't slouch
Slouching while you run is a surefire way to get a back problem, so remember to keep your back straight and your shoulders relaxed. As you run, you will probably lean forward a little bit. This is a good thing, and it happens naturally, so don't force it.

 

Count your steps
Cadence is the number of steps a runner takes per minute, with both feet. The ideal cadence is 180 steps per minute, but 170 is acceptable for an easy run. There are no hard and fast guidelines for cadence; you can follow whatever you're comfortable with. However, a higher cadence is better because it means that you're bounding less and taking easier and faster strides. This will probably make you faster and reduce your risk of injury as well, because your strides aren't causing as much impact.

 

Stay relaxed
You have to make an effort to stay relaxed from head to toe. Breathe steadily and concentrate on relaxing your face, neck, shoulders, wrists and hands.

 

*Image courtesy: ©Shutterstock

 

For More: Increase Your Speed with Running Parachute Training

 

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8 Awesome Instagram Accounts to Follow for Healthy Eating Inspiration

 

If you eat to live or live to eat, you need to look no further for "foodspiration" than the Instagram accounts of passionate food bloggers, culinary students, and professional chefs.

 

For real food, striking photos and healthy and drool-worthy recipes, check out this list of our favourite healthy eating Instagram accounts.

 

@thehealthywaytoeat

 

*Image: @thehealthywaytoeat

 

You won't believe that this account belongs to a 17-year-old. 

Follow her if: You'd like to learn how to transform fresh fruits, veggies and whole grains into exciting and mouth-watering meals.

 

@deliciouslyella

 

*Image: @deliciouslyella

 

Ella is a plant-based blogger and smoothie addict. Her gluten-free and sugar-free creations look absolutely divine.
Follow her if: You want to know what an overall healthy lifestyle looks like.

 

@fitmencook

 

*Image: @fitmencook

 

Kevin Alexander of Fit Men Cook believes that health and fitness is a lifelong journey, and could not imagine eating bland, boring food forever. He cooks up clean and healthy versions of pizzas, burgers, muffins, and everything that we love!
Follow him if: You share his belief that fitness should be attained, but not at the expense of culinary love. The right balance between the two is the perfect formula!

 

@skinnytaste

 

*Image: @skinnytaste

 

Blogger Gina Homolka is our true guru when it comes to making healthy food as close to the real thing as humanly possible. She's a loving mom who's passionate about sharing her creations and inspiration. She has a great variety of drool-worthy recipes and beautiful portraits of the same.

Follow her if: You're willing to go the extra mile to prepare an elaborate yet guilt-free meal!

 

@thewholefooddiary

 

*Image: @thewholefooddiary

 

Kezia and Jared describe their blog as "Our husband and wife journey in loving our bodies with what we love to eat."
Follow them if: You and your partner are looking for some healthy eating inspiration.

 

@iquitsugar

 

*Image: @iquitsugar

 

They promote a step-by-step plan for quitting sugar, complete with recipes. Don't worry; they share plenty of sugar-free dessert recipes, like these lip-smacking Peppermint Bliss Balls.
Follow them if: You want to beat your sugar addiction.

 

@nourishingjessica

 

*Image: @nourishingjessica

 

Jessica Simmons is an award-winning food blogger who creates all her healthy meals with readily available ingredients.
Follow her if: You need inspiration to make quick, healthy and delicious meals.

 

@lexiscleankitchen

 

*Image: @lexiscleankitchen

 

Alexis Kornblum, the Boston girl behind Lexi's Clean Kitchen, posts amazing pictures of her paleo-friendly creations. She also shares exercise challenges and provides helpful kitchen tips every week.
Follow her if: You're considering going on a low-carb diet, such as the Ketogenic or Paleo diet.

 

*Image courtesy: Shutterstock

 

For More: 14 Fitness Accounts You Need to Follow On Instagram

 

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Surprising Reasons Why You're Hungry All the Time

 

It's normal to feel ravenously hungry if you've been training hard at the gym, or if you're PMSing or eating for two. But if you feel perpetually hungry for no obvious reason, then something might be up.

 

You're drinking too much
Research shows that consuming alcohol can increase your levels of ghrelin, the hormone responsible for triggering feelings of hunger. We tend to eat more while drinking booze, and this increased feeling of hunger can carry forward to meals you have later.

 

You're eating too quickly
When you eat quickly, leptin, the satiety hormone does not have time to activate, keeping you from feeling full. Studies show that if you take longer to chew your food, you'll stay fuller longer.

 

You're sleep deprived
When you haven't had sufficient rest, it becomes more difficult for your body to produce the satiety hormone leptin. Being sleep deprived also results in an increase in the secretion of the hunger-inducing hormone ghrelin.

 

You skip breakfast
Studies show that people who skip breakfast are about five times as likely to consume more food and be obese than people who eat a healthy breakfast every day.

 

You're watching too much TV
You're more likely to eat unhealthy processed foods and consume more calories while watching television. In fact, studies show that people who watch more than two hours of TV a day are more likely to be hungrier and overweight than people who watch less television.

 

You're stress eating
Many people use eating as a coping mechanism to deal with stressful or negative emotions. This results in stress eating and an unhealthy eating cycle. Stress eating does nothing to ease negativity or anxiety. In fact, it triggers the urge to eat more, which results in weight gain and more stress.

 

You're dehydrated
Sometimes, what we think is hunger is actually thirst. This happens a lot if a person is chronically dehydrated. In fact, many of the symptoms we associate with hunger, such as irritability, low energy, weakness, etc. can be attributed to dehydration.

 

You chew gum
Chewing gum, even the sugar-free variety, can make food cravings worse, making you eat more. When you chew gum, you swallow the saliva that is produced. This saliva moves to the stomach, and so your body looks for food to follow. This makes you hungrier.

 

*Image courtesy: Shutterstock

 

For More: Do You Eat When You're Bored? Here Are A Few Ways to Stop It

 

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Recommended by Victoria Beckham: The Alkaline Diet

Hollywood celebrities love the alkaline diet, Victoria Beckham especially. If you haven't heard of it, read on to find out what it is and whether or not you should be following it.

 

First, a science lesson
If you can't remember what pH is, don't worry, we'll explain. pH explains how acidic or alkaline something is. The pH scale goes from 0 to 14, with 0 being completely acidic, 7 being neutral, and 14 being completely alkaline.

 

 

 

The pH level of the human body varies. Blood for example, is slightly alkaline, with a pH between 7.35 and 7.45. The stomach is an acidic environment, with a pH of 3.5 or lower, so that it can break down food and kill germs. The pH of urine depends on what you eat that day, because your kidneys filter out any extra acidic or alkaline compounds from your blood, to keep your blood pH levels stable.

 

So, what is the alkaline diet?
The alkaline diet tries to help you maintain optimal body pH by encouraging you to eat more alkaline foods and limiting your intake of acidic foods. Proponents of this diet claim that it lowers inflammation, boosts immunity, promotes weight loss and prevents diseases like osteoporosis and cancer.

 

How does it work?
According to this diet, fruits and vegetables, soya, tofu, nuts, seeds, and legumes are allowed, while dairy, eggs, meat, grains, and processed foods are a no-no.

 

The theory is that acidic foods create an unhealthy cellular environment in the body, leading to colds, outbreaks, and inflammation. Over a period of time, this could even lead to chronic diseases such as arthritis, osteoporosis, and cancer. Your kidneys do actually filter out the excess acid from your system, so that your blood pH level is always stable, but the more acidic food you eat, the harder they have to work.

Should you be following this diet?
The alkaline diet has met with mixed reviews. It has shown some positive effects, like promoting strong bones and muscles, preventing kidney stones, reducing chronic diseases such as hypertension and stroke, reducing the risk of Type 2 diabetes, and improving cardiovascular health as well as memory and cognition. However, there is some contrasting evidence as well. After all, foods like dairy products and certain meats do have several health benefits, despite the fact that they're acidic.

 

All in all, it's a good idea to follow the basic premise: eat more fruits and veggies, limit your meat intake and avoid processed foods, but keep foods like dairy products in your diet.

 

Source: The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?

 

*Image courtesy: ©Shutterstock and Reuters

 

For More: 7 Proven Benefits of Low-Carb Diets

 

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6 Ways to Add More Coconut to Your Diet

 

Coconuts are getting a lot of attention these days. From flour to milk and oil, we can't get enough of this wonder food. Here are six ways to reap the health benefits of coconut by adding it to your diet.

 

1. Coconut Milk

 

 

Asian cuisines have long been using coconut milk in gravies and curries, but did you know that coconut milk can be a creamy and delicious addition to coffee, oats, and smoothies instead of dairy? Coconut milk can also be used as a dairy substitute in dessert and breakfast recipes like pancakes and muffins. 

 

2. Dry Coconut Flakes

 

 

Think of this as a new kind of nut. Toast it, and add it to cereal and smoothies, or sprinkle it on top of yoghurt or baked goodies. Always use unsweetened coconut flakes, as the sweetened ones will turn your foods into sugar bombs. Try this delicious coconut chocolate balls recipe. 

 

3. Coconut Oil

 

 

Make this oil your new kitchen essential. Coconut oil is wonderful for low-heat baking, light sautéing, and making sauces. The specific type of saturated fat in coconut oil is known as MCTs (medium-chain triglycerides). Coconut oil has about 60 percent medium-chain triglycerides. Research shows that MCTs can actually increase the rate of fat burning and energy expenditure, and reduce fat storage.

 

4. Coconut Sugar

 

 

Coconut palm sugar is less refined than white sugar, so it's a healthier option. It also retains a decent amount of potassium and iron after it has been refined. It's convenient to use for baking as it's an equal substitute for white sugar. You can find coconut palm sugar in natural food stores and supermarkets.

 

5. Coconut Flour

 

 

Coconut flour is high in fibre and low in carbohydrates, so it's a healthy partial substitute for wheat flour. Don't use too much coconut flour because it's slightly bitter. Substitute 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour.

 

6. Coconut Water

 

 

Coconut water is a healthy drink and an ideal way to hydrate your body. It is a diuretic and cleanses your body of toxins with ease. It's great for replenishing vitamins and minerals in your body. Add it to smoothies and refreshing summer drinks. It also lends a mild flavour to food. You can add a splash of coconut water while poaching chicken or fish.

 

*Images courtesy: Shutterstock 

 

For More: Beauty Tips: Almond Oil Versus Coconut Oil

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See How Sushant Singh Rajput Challenges Himself for Extreme Fitness

 

Weight training is now passé; functional training is the new way to be flexible and agile. Gone are the days when bulking up was a fad. Today, people prefer toned and lean bodies that will help them deal with the daily grind of life, instead of just looking muscular. Functional training is a full body workout that is based on the laws of physics.

 

What sets it apart from routine weight training exercises is that it strengthens your body, makes it flexible, and prevents falls by mimicking everyday life movements that make up a workout session.

 

"It is an attempt to reach my fitness goals, as well as to motivate youngsters to stay fit. Together with the help of my fitness training team, we have come up with a regimen to inspire many to join me in this goal. On my YouTube channel, my fans will see me experimenting with various forms of exercise and routines till I get it right," exclaimed the Byomkesh Bakshi star, Sushant Singh Rajput.

 

The actor has taken up a challenge to promote fitness and inspire his fans and followers via social media using the hashtag #tilligetitright. This campaign will focus on Sushant Singh's transformation over a period of 45 days. The actor is all set to come up with a biopic on Mahendra Singh Dhoni and he wants to look as fit as the Indian captain.

 

This is the video of the first week of the challenge, where he undergoes high intensity functional training. His target was to achieve more strength, stability and core flexibility. 

 

 

*Image Courtesy: Pardaphash

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8 Household Items You Can Transform Into Fitness Equipment

Are the price tags on gym memberships and fitness equipment making you want to give up on getting in shape? Take heart because we have some good news for you.

 

You don't have to belong to a gym or own expensive gym equipment to get a killer body. All you need is a little ingenuity to repurpose household items into efficient equipment and transform your home into a gym.

 

1. Stairs

 

 

Stairs are the original stairclimber! Walking up and down the stairs for just 30 minutes burns 175 calories. If you have a lot of energy on a particular day, try running up and down the stairs for 20 minutes for a good workout.

 

2. A Heavy Book

 

 

Use a heavy book or a brick for plate crunches, to work out your abs.

 

3. Water Bottles

 

 

This is a DIY classic. Water bottles can be used as small hand weights instead of dumbbells. Water won't make the bottles that heavy, so try filling them with sand or gravel. You should steadily increase the size and weight of the bottles to raise the level of resistance.

 

4. A PVC pipe

 

 

Take a PVC pipe (5 to 6 inches in diameter) and transform it into a weighted bar by blocking one end and filling the pipe with water or sand, and then sealing the other end. A weighted bar can be a versatile piece of fitness equipment, which will help you add variety to your workouts. To increase both strength and balance, fill the pipe only partially; your body will have to work harder to stabilise the moving fluid inside the tube.

 

5. A chair

 

 

You can use a sturdy chair to do triceps dips, just as you would use a bench at the gym. Make sure that when you lower your body, you do not allow your elbows to bend more than 90 degrees.

 

6. The Wall

 

 

Place your back flat against the wall. Next, bend your knees until they are parallel to the floor. Stay in this seated position for a minute, or longer if you can. Repeating this pose will help strengthen your legs, particularly your quads.

 

7. Laundry Bag

 

 

Your weekly chores could also be a fitness routine. Fill your laundry basket to the brim and then use it to perform deadlifts.

 

8. Basketball

 

 

Don't have a medicine ball? A basketball works well, too. Place the ball under both your hands as you do pushups. This works your core 20 percent harder than when you do pushups on the floor.

 

*Images courtesy: Shutterstock

 

For More: Equipment-Free Workouts for Weight Loss

 

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Why You Should Be Doing Yoga and Not Pilates

Let's face it, with so many fitness options available nowadays, it's becoming harder and harder to avoid exercise. Drat! But now that you've finally made up your mind to start, we can help you narrow down the field a little bit. In case you're confused between yoga and Pilates, here's why yoga wins every time.

 

Mind, body AND spirit
Both yoga and Pilates help you understand the connection between your mind and body, but yoga goes one step further by adding spirit to the mix. Exploring your spirituality is a major part of yoga, something that you'll miss out on if you opt for Pilates.

 

 

Benefits across the board

The main focus of Pilates is strengthening your core. Yoga has a more holistic approach however, so it not only strengthens the muscles, tissues and ligaments in your entire body, it also improves your flexibility, and has a bunch of other benefits. It can be used to relieve back or knee pain, improve digestion, relieve stress, promote sleep and much more. It also boosts your mental health considerably, keeping depression and anxiety at bay.

 

Breathing technique
While doing Pilates, you're supposed to breathe in through your nose and breathe out through your mouth, in order to ensure that your muscles get the oxygen they require. Yoga however, involves much more advanced and evolved breathing techniques, with segments of the class being dedicated just to pranayama.

 

*Image courtesy: ©Shutterstock and Giphy

 

For More: What Are The Different Types Of Yoga?

 

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10 Tips to Help You Make the Most of Your Workout

 

Fitness is not an exact science. Whether you're a beginner or a dedicated gym-goer, there are some tips and tricks you can incorporate into your gym time to make your workouts more effective and efficient.

 

Check out the following tips to get more out of your gym time.

Try a class before you sign up for it
Don't waste your time in a fitness class that doesn't interest you. Ask if you can stay for a trial session for a group exercise class, and sign up only if you're sure that's what you want to do.

 

Have a pre-workout snack
You need to fuel your body to perform well when you work out. If you're feeling fatigued and famished, then you need to eat a meal that includes carbs and protein. Have a workout snack that will give you an energy boost without weighing you down.

 

Get some protein

It's important to pay attention to whether your muscles are getting the protein they need to rebuild. If you don't, you're not going to get much out of your workout. We recommend eating protein-rich foods such as lean meats and eggs. You could also try whey or soy protein shakes.

 

Make a plan

Without a thorough game plan, your visit to the gym can end up being just a complete waste of time. Speak to your trainer and plan out your workouts ahead of time. Make sure you set clear training goals.

 

Find a partner
To get better results and satisfaction out of a workout, seek the help of a training partner. When you're lacking motivation, your workout buddy will be there to give you the push you need.

 

Lift slowly
It's common for people to contract their muscles gradually and then release more quickly. But to maximise each move, you need to lift slowly in both directions.

 

Maximise your calorie-burn
Burn more calories by adding high-intensity interval training to your cardio routine. Try multitasking moves that work a number of muscle sets at the same time.

 

 

Mix it up

Don't follow the same workout routine for too long, your body will adapt to the stress level, reducing the effectiveness of your workout. Cross-train for an efficient workout.

 

Rest
Regular exercise is a healthy habit, but don't overtrain; it's not good for your health. To reap the maximum benefits of your workout, you need both work and rest. After a workout, you should stretch, swim or do yoga. You need an active recovery routine. And make sure you get enough sleep!

 

*Image courtesy: Shutterstock & Gifbin.com 

 

For More: Why You Should Exercise in the Morning

 

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Run Like The Flash with These Yoga Poses

 

"No pain, no gain!"

 

Seven-time Mr. Olympia Arnold Schwarzenegger said this phrase at some point, and it went on to become the workout attitude defining statement of our times. It is crisp and apt, just the way a phrase should be. But is pain really that essential? What if one could work out a plan to minimise the pain and maximise the benefits of their workout? Does it sound too good to be true?

 

Surprisingly, it isn't. When most of us think of achieving a well-toned body, the first thing that comes to our minds is running. It is one of the most commonly practiced and inexpensive ways to get rid of those extra pounds. It also increases stamina, making it the perfect win-win situation.

 

 

But tread with caution. Running is synonymous with hip, thigh, knee, leg, ankle and foot injuries. While most instructors recommend a bit of stretching before the sprint, just stretching is simply not good enough. As a runner, you should learn to practice a couple of yoga postures to help you really you push your limits. A couple of minutes spent reposing in these ancient yogic postures can help you go that extra mile when you hit the treadmill.

 

This custom yoga plan for runners will prepare your body for sprints with just 10 simple postures:

 

1. Butterfly pose (Badhakonasana)

Badhakonasana is a good stretch for the inner thighs, groin, hamstrings and knees. It also improves flexibility in the hip and groin region.

 

2. Sitting Half Spinal Twist (Ardha Matsyendrasana)

Ardha Matsyendrasana improves the elasticity of the spine and makes it more supple.

 

3. Standing Forward Bend (Hastapadasana)

 

Hastapadasana stretches all the muscles at the back of the body, tones the abdominal organs and makes the spine supple.

 

4. Standing Forward Bend with Feet Apart (Prasarita Padahastasana)

 

Prasarita Padahastasana stretches the hamstrings, legs and feet. It also lengthens the spine and strengthens the abdomen.

 

5. Triangle Pose (Trikonasana)

 

*Image: Yogaxtc

 

Trikonasana strengthens the legs, knees, ankles, arms, and chest. It also stretches and opens the hips, groin, hamstrings, calves, shoulders, chest, and spine. It is known to increase both mental and physical equilibrium.

 

6. Tree Pose (Vrikshasana)

 

 

Vrikshasana makes the legs strong, improves balance and opens the hips. It also rejuvenates the body and helps bring balance and equilibrium to the mind of a runner.

 

7. Warrior Pose (Veerabhadrasana or Virabhadrasana)

 

Veerabhadrasana helps tone the arms, lower back and legs. It also increases stamina and brings balance to the body.

 

8. Sideways Bending Using Both Arms (Konasana)

 

 

Konasana helps stretch the sides of the body and the spine. It also tones the arms, legs and abdominal organs.

 

9. Upward Plank Pose (Poorvottanasana)

 

*Image: Pranayoga

 

Poorvottanasana stretches the hips and legs; strengthens the wrists, arms, shoulders, back and spine.

 

10. Chair pose (Utkatasana)

 

 

 

Utkatasana exercises the spine, hips and chest muscles. It also tones the thigh, ankle, leg and knee muscles.

 

Running is a very healthy workout that keeps you physically fit and boosts your stamina. Clubbing your passion for running with yoga will help enhance your capability and boost your enjoyment.

 

*Image & Data Courtesy: Artofliving.org 

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Water Vs Sports Drinks

If you relish a quick outdoor workout, even in the summer, or are a regular gym-goer, you simply can’t escape the scorching temperatures and humidity. And all the summer sweating leaves you thirsty and dehydrated. You might even be addicted to sweet and sugar-laden sports drinks without realising it. It's okay as long as you put in a power-packed workout - you reason with yourself. But do you think that sports drinks are healthy for you? Which is better for the average person exercising - a sports drink or good old water? We asked Senior Dietitian, Sunita Roy Chowdhary of Rockland Hospital, New Delhi and here's what she has to say about whether water is better than sports drinks or not:

“Water is the most popular drink during exercise, but sports drinks do a better job of hydration”. How true is this statement?
It is right to say that sports drinks do a better job of hydration than water. Dehydration during exercise is caused due to sweating in which water and body’s electrolytes are lost.  During exercise sweating occurs so as to maintain the core temperature of the body. Carbohydrate stores of the body are also depleted during exercise as the muscles use the glycogen stored in them as well as that of the liver.

Sports drinks are made up of water, salt, electrolytes, glucose or glucose polymers and fructose. Glucose and salt increase the absorbability or uptake of water in the body. The absorption of plain water as compared to the sports drinks is less and therefore, sports drinks improve hydration.

There are two main factors which affect the uptake of a drink or fluid in the body

• The speed at which it is emptied from the stomach
• The rate at which it is absorbed through the walls of the small intestine.

Glucose in the drink will prevent blood glucose levels to fall too low and also help to maintain body’s glycogen stores. Sodium and potassium are the main electrolytes which help maintain the hydration and reduce urine output.

What drink is the best for getting and keeping hydrated during exercise? 

1. Water: Water causes bloating which will suppress thirst and therefore drinking; water contains no carbohydrate or electrolytes and it also increases urine output.
2. Sports drinks: These enhance performance during exercise, have a good absorbability as they are isotonic (meaning that they have a similar composition to that of body fluids). Isotonic fluids, because of their good absorbability quickly replace fluids lost by sweating and supply a boost of carbohydrates.
3. Juice: Juices are hypertonic, that means they have more carbohydrate or glucose molecules per ml.  They may be nutritious but are not a good choice for hydration. The fructose or the fruit sugar in the juices reduces the rate of water absorption so the cells do not get hydrated quickly. Hypertonic fluids should be taken along with Isotonic solutions or in diluted form. They should normally be taken after exercise.
4. Carbonated beverages: Carbonated beverages cause dehydration. They have caffeine and thus have a diuretic effect which means that they increase urine output. Also they have a bloating effect and give a feeling of fullness. This inhibits the natural thirst mechanism.

Are there different recommendations for sports drinks and water for regular gym goers, body builders and athletes?
Yes, there are different recommendations for the regular gym goers, body builders and athletes. It is difficult to generalize the amount and the type of fluids to take as it all depends on the length and intensity of the exercise. It also depends on the height, weight and body type of the person. Outdoor exercisers need more fluids and electrolytes as compared to people exercising in an AC environment. 

Consuming sports drinks is beneficial for maintaining hydration, electrolyte and glucose levels. This improves performance and replenishes the glycogen stores. Water can be taken on a regular basis for flushing the system and approximately about 3 to 3.5 liters of fluids per day must be consumed.

• Isotonic sports drinks immediately replace fluids and electrolytes lost by sweating and supply a boost of carbohydrate. These drinks work well for longer exercise sessions, replenishing fluids, electrolytes and carbohydrates. Examples of natural isotonic drinks are coconut water, sweet salted lemon water.

• Hypotonic sports drinks replace only fluids and electrolyte lost by sweating, and has minimal or no carbohydrate content in it. These drinks are best used for rapid hydration and are not optimum for exclusive use during long sessions of exercise. Examples of natural hypotonic drinks are salted lemon water

• Hypertonic sports drinks have high carbohydrate content to top up muscle glycogen stores during or after the heavy exercise sessions. These are better post-exercise drinks that offer a higher dose of energy with the fluid. If used during exercise it is recommended to use it with isotonic drinks. Examples of natural hypertonic drinks are packaged juices.

Your final verdict - sports drink or water?
During exercise or sports activities a lot of sweating takes place to maintain the body’s core temperature. This leads to loss of body’s fluid and electrolytes and if not controlled can lead to dehydration. Also the body’s carbohydrate stores are depleted during exercise. Plain water can replenish the fluid lost during exercise but not the electrolytes and the carbohydrates. It also gives a feeling of fullness and increases urine output. Sports drinks do not hydrate better than water, but provide carbohydrates and electrolytes which are lost during the exercise session. They can be consumed in larger quantities as compared to water because of their sweet taste. 

It is advisable to take sports drinks (natural or packaged) immediately before, during and after the exercise session or the sports events, if you are involved in high intensity training. But otherwise water is a better source of hydration taken on a regular basis for the average gym-goer. 

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10 Awesome Ways to Spice up Boring Chicken

Chicken is one hell of a ubiquitous food; you can cook it in a zillion ways. Here we give you some healthy ideas to add that extra zing to your protein pack. Be as creative as you like!

Make Chicken Interesting Tip #1

 

Mix balsamic dressing, honey, red chilli sauce and ginger in a bowl. Place the chicken in a bag and add the sauce. Marinate the chicken for at least 20 minutes. Place it on a baking sheet and bake it for 15 minutes at 200 degrees Celsius. Serve hot.

Make Chicken Interesting Tip #2

 

Sauté spinach with onions, garlic and spices. Add some feta cheese to the mix. Make cuts in the chicken breasts and stuff them with the mixture. Bake to perfection, and serve with a simple green salad.

 

Make Chicken Interesting Tip #3

 

Add one third cup of soy sauce, a splash of sesame oil, two tablespoons of honey and a little bit of water to a pan. Simmer it on medium heat until it thickens. Sprinkle Chinese 5-spice powder generously on two chicken breast pieces, and rub it into the meat. Add a little salt. Heat a pan, and once it's hot, add the chicken to it. Preheat the oven at 75 degrees Celsius. After a few minutes, turn the chicken and add a spoon of low fat-butter to it. Add half the sauce to it and place it in the oven for 10-15 minutes. Once you take it out of the oven let it rest for some time. Then add the remaining sauce to it and serve it with a fresh salad (feta, tomatoes, red bell peppers and avocado).

 

Make Chicken Interesting Tip#4

 

Marinate chicken breasts with yoghurt and a tandoori spice mix. Refrigerate them overnight. Pan fry or grill them till the chicken breasts are thoroughly cooked. Serve with flavoured rice and a lemon wedge.

 

Make Chicken Interesting Tip #5

Add some zesty lemon to your seared chicken, along with fresh basil and parsley.

 

Make Chicken Interesting Tip #6

Pre-heat the oven while you coat the chicken in a blend of sugar (a small amount, no need to panic), paprika, cumin, salt, pepper, oregano, and our all time favourite super food for blood sugar control - garlic! Bake for 20 minutes and enjoy.

 

Make Chicken Interesting Tip #7

Whip up some homemade pesto sauce (for the uninitiated, you'll need pine nuts and basil for this) in the blender and combine it with yogurt before spreading it on the chicken. Enjoy with a side of potatoes for a complete, wholesome meal.

 

Chicken Interesting Tip #8

This recipe would make Popeye so proud! Take a heap of spinach and sauté it with onions, garlic, and spices, and then mix it with feta and protein-rich ricotta. The chicken then gets breaded (with whole-wheat crumbs!) and baked to perfection. Serve it with a simple side salad for a green-friendly dinner.

 

Make Chicken Interesting Tip #9

Take your leftover chicken and spread on a roti alongside onions, tomatoes, capsicum, arugula, and fresh mozzarella for a humble, yet tasty and nutritious chicken frankie. Add hummus for a homemade version of the middle-eastern shawarma.

Make Chicken Interesting Tip #10

Sauté sesame seeds until they are brown and set them aside. Flatten 4 chicken breast pieces, sprinkle olive oil on a skillet and cook the chicken for three minutes on each side. In a bowl, mix toasted sesame seeds, two tablespoons of honey, two tablespoon of reduced sodium soy sauce and a quarter teaspoon of grounded ginger. Add this sauce to the chicken and cook it until the chicken turns brown.

 

Always eat chicken with a side of vegetables so that you get the fibre and micro-nutrients you need, and a side of carbohydrates (roti/potatoes/rice) to make it wholesome. Simple enough? There you have it! Happy eating!

 

*Inputs: Tehzeeb Lalani, Nutritionist, Scale Beyond Scale 

*Images courtesy: Shutterstock

Also Read: Easy Peasy Chicken Recipes for the Weekend

 

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Get Pumped! Here's Our Cardio Playlist to Fuel Your Next Workout

 

This playlist is for those days when you have to hit the gym but need that extra push. We've compiled a list of heart-pumping tracks that will give your workout the boost it needs, no matter how much you're dreading it. From pop to hip-hop, these tracks are guaranteed to help time fly by while you sweat it out on the treadmill or elliptical.

 

1. Major Lazer & DJ Snake - Lean On (feat. MØ)

 

2. Mark Ronson - Uptown Funk ft. Bruno Mars

3. Kendrick Lamar - King Kunta

 

4. Tony Igy - Astronomia

5. Juicy J, Wiz Khalifa, Ty Dolla $ign - Shell Shocked ft. Kill The Noise & Madsonik

6. Stromae Ft. Kanye West & Gilbere Forte - Alors On Danse

 

7. Katy Perry - Hot N Cold

8. Major Lazer Ft. Busy Signal, The Flexican & FS Green - Watch Out For This (Bumaye)

 

9. Azealia Banks Ft, Lazy Jay - 212

10. Calvin Harris Ft. Ne-Yo - Let's Go

11. Bruno Mars - Locked Out Of Heaven

 

12. Breakbot - Fantasy 

 

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For More: Playlist: Top 10 Calorie Burning Bollywood Songs

 

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15 Nutrient Dense Foods You Should Be Eating

You can only eat a certain amount of food per day, so why not try to pack in as many nutrients as possible? Food can be a lot of things - it can be delicious, comforting, or even fun, but its basic purpose is to fuel our bodies. Here are some of the nutrient dense foods that you should be eating on a regular basis.

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Top 8 Energising Breakfast Foods

 

They say it's the most important meal of the day - and they're not wrong. You can kick-start your day by fuelling your body with healthy breakfast foods that are rich in protein, fibre, and essential vitamins.

 

These energy-boosting breakfast foods will help you start the day feeling eager and active.

 

Eggs
Eggs are one of the best sources of protein, and also naturally contain Vitamin D, which allows the body to absorb calcium. The egg yolk is rich in 13 important nutrients, including Vitamin A and zinc. Eating eggs for breakfast will keep you full for longer, preventing hunger pangs.

 

Scramble eggs, make a healthy omelette, or hard-boil them for an on-the-go snack.

 

Yoghurt
Packed with protein, probiotics and calcium, yoghurt is a healthy and satisfying way to start the day. You could add fresh berries or honey to it for added sweetness.

 

Whole Wheat Toast
Whole grains keep you feeling full for longer. You can add a teaspoon of natural peanut butter to make it a protein-rich snack.

 

Coconut Water
Coconut water is packed with potassium and natural electrolytes. Fresh coconut water is the best way to hydrate yourself in the morning.

 

Oats
Oats are full of complex carbohydrates that provide vitamins and minerals that help energise you. Oats increase the production of serotonin, which combats stress and improves learning and memory function.

 

Peanut Butter
Nutrient-rich peanut butter gives you enough protein to keep your hunger pangs at bay. Consume only a ping pong ball-sized serving of peanut butter to keep the calories in check.

 

Nuts
Add some crunch to your breakfast cereal or yoghurt with nuts. Nuts have a low glycaemic index, and have been shown to lower the risk of heart disease by lowering cholesterol. A handful of nuts in the morning can give you an energy boost to start the day with.

 

Cheese
Spread it on toast or crackers, melt it or eat it in chunks. Like other dairy products, cheese is a good source of calcium, potassium, protein, and Vitamin D.

 

*Images courtesy: Shutterstock

 

For More: 6 Biggest Breakfast Myths

 

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Must Try: Functional Training for Everyday Fitness

You walk into a fitness centre and you observe a member monkeying around you, so you ask them what the hell they're up to. The answer will probably be "functional training". But functional training is not just a circus act, or variation training.

Functional training is movement training. In functional training, you move to increase your performance, whereas in weight training you move to cause hypertrophy, or to increase the size of your muscle tissue. Weight training works on the overload principle while functional training is based on the science of movement.

 

Functional training is purely based on the laws of physics. Take bench pressing for example. It's an exercise that involves your pecs, shoulders and triceps as assisting muscle groups. In functional training, this same exercise is made into a pushing activity, so why use only your pecs if you have pushing muscles in your lower body, core and upper body? So you integrate and use a team of muscles to create maximum force. The basic goal of functional training is to produce maximum force.

Functional training works on your core and back muscles in particular, while also improving the overall strength of your muscles, creating balance, and preventing injuries.

 

If done the right way, functional training can make your everyday activities simpler and easier, to improve your quality of life. Older adults can use this training to increase agility, flexibility, and balance, and reduce falls. Functional training is about conditioning your body to function correctly. 

 

To know more about how functional training is done, check the video.

 

 

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10 Brain Foods You Need To Know About

 

 

 

Can your diet boost your brain function? You bet. Studies show that the food you eat has a potent influence on everyday cognitive function. Furthermore, the right foods may help prevent Alzheimer's disease and other types of dementia. Your memory, attention span, and learning abilities benefit from the healthy foods you choose to eat.

 

The Top 10 Foods for Better Brain Health

 

1. Avocados

 

Aren't avocados just great? Among other health benefits, avocados also play a role in improving brain function and promoting healthy blood flow to the brain, all thanks to the monounsaturated fats present in them.

 

2. Eggs

 

Here's another good reason to eat an egg every day! Whole eggs contain both saturated fat and choline, which help boost memory skills and improve overall brain health.

 

3. Tomatoes

 

Tomatoes are packed with lycopene, a powerful antioxidant that helps protect against damage to cells by free radicals during the development of dementia, particularly when it comes to Alzheimer's.

 

4. Fatty Fish

 

Fatty fish is a rich source of omega-3 polyunsaturated fatty acids, a kind of fat that's good for health. Fatty fish are the most popular sources of n-3 polyunsaturated fatty acids (PUFAs), namely, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research shows that people who eat fish 3 times a week slashed their risk of Alzheimer's disease by 39 percent.

 

Fatty fish varieties include tuna, mackerel, sardines, and salmon.

 

5. Nuts

 

Move over, potato chips! Here's the perfect food to munch on. Nuts are one of the best sources of Vitamin E, and studies show that an adequate intake of Vitamin E helps protect against cognitive decline, particularly in the elderly.

 

6. Olive Oil

 

This healthy fat can be an addition to almost any meal. Olive oil helps to improve memory and prevent the development of dementia and cognitive decline.

 

7. Sage

 

Sage has a reputation for boosting memory and although most research focuses on the benefits of sage as an essential oil, it's still worth adding fresh sage to your diet.

 

8. Berries

 

Sprinkle over them your yoghurt, or enjoy them straight up. Research shows that the consumption of berries may be effective in improving or delaying short term memory loss. According to a study published in the Annals of Neurology, women who consumed about two cups of strawberries or one cup of blueberries per week experienced less cognitive decline as they got older than women who did not consume these berries.

 

9. Coffee

 

Here's where you need to be cautious. In excess, caffeine can cause brain fog, but if consumed in moderate amounts, caffeine can boost your attention span, reaction time, and other cognitive skills.

 

10. Pumpkin Seeds

 

A handful of pumpkin seeds every day is all you need to fulfil your daily requirement of zinc, which is essential for enhancing memory and thinking skills.

 

*Image Courtesty: Shutterstock

For More: Foods to Prevent Dementia and Alzheimer's

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Foods You Must Avoid with Gout When You Are on a Uric Acid Diet

Two factors play an important role in causing gout in women: belly fat and menopause. As women hit menopause, their hormone levels drop and their estrogen levels are a tenth of what they used to be. Their kidneys become less efficient in excreting excess uric acid. However, gout is actually a more common problem in men.

 

In fact, gout is different in men and women. Women develop gout as their kidneys no longer excrete uric acid, while men usually get it if they eat too much red meat. Here is a list of foods you should avoid if you are suffering from gout or high uric acid levels.

 

High purine foods:

• Offal: sweetbreads, liver, kidney and heart meats.
• Oily fish: herring, mackerel, sardines, sparts, whitebait and trout.
• Seafood: mussels, crabs, shrimps, caviar and shellfish.
• Yeast extracts: beer.

 

Moderate purine foods (to be eaten in moderation):

• Meat: beef, lamb and pork.
• Poultry: chicken and duck.
• Peas, beans and legumes: baked beans, kidney beans, soybeans, peas, pulses, besan and sprouted beans.
• Caffeine: coffee and tea.
• Mushrooms and mycoprotien.
• Certain vegetables: asparagus, cauliflower and spinach.
• Wholegrains: bran, oat bran and whole meal bread.

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For More: High Uric Acid Treatment: Natural Ways to Fight Gout

 

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Simple and Delicious Ways to Cook Tofu

 

We're familiar with protein sources such as chicken, pork and beef. But what about tofu?

 

Prepared from dried soybeans, tofu is the only vegan protein source that contains all of the nine essential amino acids.

 

Soy products like tofu pack protein power that is healthier than red meat because they contain little or no saturated fat. Tofu delivers 11 grams of protein per 100-calorie serving. The Japanese consume protein-rich tofu that helps prevent breast cancer and heart disease, and is also rich in calcium sulphate.

 

Tofu is usually sold fresh in the produce section of supermarkets. For someone who doesn't know much about tofu, it can be confusing to figure out how to cook it right. Don't worry, we're here to help. Check out the following methods to prepare tofu.

 

Baked
Tofu should be tossed or coated in a sauce or marinade so that it will stay moist during baking. Tofu does not have a strong flavour of its own, but easily absorbs the flavours of other foods, so be creative with your marinades! Bake it in cubes or slabs. Pat the tofu dry or press it before baking. 

 

Stir Fried
You can turn a delicious vegetable stir fry recipe into a protein powerhouse by adding tofu to it. Add some sesame oil, soy sauce, garlic, ginger, and your favourite veggies. Serve with brown rice or whole-wheat noodles.

 

 

Blended

Adding creamy silken tofu to your smoothie or shake will provide extra texture and protein. For a simple and quick breakfast or post-workout snack, blend ½ cup of tofu with 2 cups of fruit such as banana or strawberry, and a splash of milk.

 

Scrambled
Scrambled tofu is a hearty power-packed breakfast option for vegans and vegetarians. Sauté vegetables like onion, mushroom and capsicum in a pan for a couple minutes. Add crumbled tofu to the pan. Finally, add a dash of seasonings while the tofu cooks for about 3 more minutes.

 

Grilled
Tofu is an ideal food for grilling, because it bears high heat very well. Patting the tofu dry or squeezing the moisture out before grilling it is a good idea. To get the best flavour, season the tofu with spices or a simple marinade before grilling.

 

Stewed
Tofu can be stewed in gravy or soup, just like meat. You can sear (brown it quickly using very high heat) the tofu cubes or slabs first, but it's not necessary.

 

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For More: Low-Calorie Recipe: Methi Tofu

 

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Learn How to Cheat

 

Believe it or not, cheating on your diet can be good. It can help you reach your weight loss and fitness goals faster. When you're on a diet, especially a low-carb diet, your body alters itself in many ways to compensate. The available blood glucose levels, which are the reserves used for regular energy supply, are created from either your daily carbohydrate intake or from the stored fat in your body. Since converting stored fat to glucose is a longer and harder process, your glucose reserves run low when you're on a low-carb diet and the available blood glucose is used up more rapidly.

 

Additionally, appetite inducing hormones that signal hunger are increased, while appetite suppressing hormones are usually reduced. These slight alterations within the body are why you tend to get frustrated and fall off the wagon after a prolonged period of restricted food intake. Therefore, a regular, scheduled and well-planned cheat meal can refuel and reset your system to keep you going stronger. But it is important to cheat the right way:

 

• Remember that it's a cheat meal, so restrict it to one meal and don't make it a cheat day.

• Cheat meals should be planned and scheduled; once a week is a good benchmark.
• Cheat meals should be aimed towards refuelling your system, therefore a higher carb intake is what you must focus on. Try to add complex carbs like potatoes, multigrain breads, multigrain rotis or brown rice to your cheat meal.
• Avoid sugar or processed simple carbs. These have no benefits and are rather harmful to your health since they cause drastic fluctuations in your insulin levels.
• Enjoy the extra calories. Do not skip any other meal on a cheat day, the idea is to refuel by adding those extra carbs and calories to one meal.
• Let the cheat meal be your reward for a week of dedication.

Happy indulging!

 

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For More: Why You Should Treat Yourself When Dieting

 

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6 Yoga Poses to Help You De-Stress and Sleep Better

Having trouble getting good, restful sleep? This could be due to excessive stress, poor eating habits or an unhealthy lifestyle. Sleep deprivation can lead to serious health problems like irregular heartbeats, high blood pressure, diabetes, depression and even heart failure.

 

But don't worry, insomnia can be easily cured with yoga. Yoga asanas and breathing exercises can help address the problem of insomnia, at the physiological as well as the psychological level. Researchers have found that yoga significantly reduces the severity of insomnia and improves both your ability to tolerate stress and your quality of life.

 

Here are six soothing yoga poses that will help treat your insomnia, relieve stress and restore sound sleep:

 

Supta Matsyendrasana (Supine Twist)
Start off lying on your back with your arms out at shoulder level. Bend your legs so that your feet are flat on the floor, a few inches apart. Twist your legs to the right side and turn your face to the left. Hold the position for a few minutes and then repeat the same thing on the other side. This is an extremely relaxing posture that will help dispel the stress from your lower back.

 

Adho Mukha Svanasana (Downward Dog Pose)
Start on all fours with your knees on the ground and your arms directly under your shoulders. Tuck your toes and lift your hips upward. Keep your feet hip-width apart. Pressing your shoulders inward, shift your weight from your arms to the centre of your body. Breathe from your belly and hold the position for 4 - 5 breaths. This position helps release the tension in your shoulders and scapula, which tends to builds up due to long working hours.

 

Salamba Sirsasana (Supported Headstand)
Place your knees on the ground your head upside down, next to a wall. Interlock your fingers behind your head to support it. Tuck in your toes and raise your hips. Walk towards the wall and with the help of a partner or your teacher. Lift your legs up and straighten them against the wall. Hold for a few breaths, so that your blood flow reverses itself. This is an advanced posture, so do not attempt it without the supervision of an experienced teacher.

 

Shishuasana (Child Pose)
The headstand should always be followed by the Child Pose. Keep your knees on the ground and sit back on your hips. Kneel down, touch your forehead to the floor and extend your arms forward. Take a few comfortable breaths and relax.

 

Diaphragmatic Breathing
Lie down in Shavasana (Corpse Pose) and focus on your breath. Place your right hand on your chest and your left hand on your navel. Breathe from your belly, ensuring that only your left hand moves up and down. Inhale deeply and exhale completely each time. This breathing exercise will relax your heart and brain, relieving the tiredness from your mind.

 

Nadi Shodhan Pranayama (Alternate Nostril Breathing)
Close your right nostril with your right thumb and inhale through your left nostril for four seconds. Then close your left nostril with the ring finger of your right hand and exhale through your right nostril for four seconds. With practice, you should be able to stretch it to eight seconds. This exercise helps relaxes your nervous system and gives you a sense of balance.

 

*All the yoga practices should be done under the supervision of an experienced yoga trainer.

*The causes and symptoms of insomnia may vary; consult a doctor before taking any drugs or medication.

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For More: Sleep Disorders: Relax Yourself With Yoga Nidra

 

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15 Tips to Strengthen Your Willpower

Whether you're trying to resist eating that piece of chocolate after dinner every day or forcing yourself to go for a walk every evening, you will find your willpower being tested time and again. If you find yourself losing the battle against temptation more often than not, here are some tips to help you strengthen your willpower.

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Why It's Important to Breathe Correctly While You Exercise

It's crucial that you breathe correctly when you exercise. When you are doing aerobic activities, like swimming or running, or other types of exercise like strength training or bodyweight training, following the right breathing pattern will ensure that your working muscles and connective tissues get enough oxygen. Proper breathing also keeps your joints lubricated.

 

If you're a beginner you may wonder why we are discussing breathing, since everybody knows that breathing is a natural process. Everybody breathes in and breathes out and it's an involuntary function. However, you will understand what I am talking about once you start exercising.

 

People tend to make several breathing mistakes while they exercise, which include:
• Holding their breath.
• Taking shallow breaths.
• Breathing quickly.
• Breathing too deeply.
• Inhaling or exhaling at the incorrect time.

 

You're probably wondering whether an incorrect breathing pattern affects your exercise. The answer is that it does. If you are not breathing properly, you will be able to finish the set, somehow, but it will adversely affect your movements, posture, coordination and the effect of the exercise on your muscles.

 

So, how does it work?
We all inhale and exhale, it doesn't really require much of an effort. We simply take in oxygen and breathe out carbon dioxide. However, when you exercise, your heart beats faster and your working muscles require much more oxygen. Your brain senses this need and instructs the respiratory system to fulfill it, so you start breathing quicker as a result.

 

This whole process should be taken seriously because if you don't breathe right, lack of oxygen can cause harmful effects, such as dizziness, headaches or fatigue.

 

If you have a habit of breathing only from your chest, then you are probably not using your lung capacity to its fullest. Most people use only 10-15 percent of their lung capacity while they are resting.

 

Here's how to breathe correctly for every type of exercise: 

Cardio
During a cardio workout (or any other type of aerobic activity), your breathing tends to be involuntary. With this kind of exercise, your need for oxygen increases suddenly, so it is important that you use your lungs as much as possible. During a cardio workout, you should follow the diaphragmatic breathing technique, where you breathe from your belly, without letting your chest rise or fall. This is the best way to ensure the proper delivery of oxygen to your muscles during those intense moments of exercise.

 

Strength Training
When you are weight training, your breathing tends to be voluntary in nature. Many exercisers make the mistake of holding their breath while strength training. If the supply of oxygen to the working muscle gets interrupted, you probably won't get the results you want. A sudden oxygen deficiency can cause fatigue and dizziness, and may affect your blood pressure as well. So you should never hold your breath while lifting.

 

The correct way to breathe during weight training is to exhale while pushing the weight away from your body and inhale while pulling it towards your body. You should always exhale when you are exerting energy.

 

If you're a beginner, you may find it difficult to focus on your breathing along with the movements and posture. In this case, just make sure that you don't hold your breath. Even if you don't remember the pattern, just remember to keep breathing.

 

There is another breathing technique for strength trainers known as the Valsalva maneuver, where you hold your breath during a particular movement to be able to lift more weight or to hold a posture for little longer. I don't personally advocate this technique as the interruption in oxygen supply can have adverse consequences.

 

Yoga
Yoga is a combination of postures, stretches and breathing patterns. It is important to follow the right inhalation and exhalation techniques while doing any yoga stretch. Learn to inhale deeply from your belly (diaphragmatic breathing). Deep breathing will increase your ability to concentrate as well.

 

Stretching
People tend to hold their breath when they stretch, during both static and dynamic stretches. In fact, this tendency has been seen during extreme stretches with partner assistance (PNF stretching) as well. Holding your breath and squeezing your insides at the same time can affect the circulation of blood to your joints and cause an oxygen deficit that can make the stretch painful. You should follow the normal breathing pattern while stretching. It will improve your stretching experience and give you better results.

 

For More: Are You Breathing Right?

 

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5 Healthy Eating Tips You Can Steal from Popular Diets

We hear about people going vegan, or gluten-free, but if we're honest with ourselves, it's just too hard to give up any one thing completely. Give up cheese, no way! Give up bread and pasta, too hard! Instead, what you can do is try to eat healthy, by following an overall healthy diet where you pick and choose the things from each diet that you can do, without cutting out the things that you love.

We've saved you the effort of picking and choosing by making a list of the best ideas from each diet that you should follow.

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18 Funny Memes

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8 Foods That Will Satisfy Your Umami Fix

 

Love Chinese food? Umami is the reason why.

 

The human tongue can identify five different tastes: sweet, sour, bitter, salty, and umami. Umami is a pleasurable savoury taste imparted by glutamate, a type of amino acid. Glutamate occurs naturally in many foods such as meat, fish, vegetables and dairy products.

 

MSG (monosodium glutamate), commonly known as ajinomoto, is a salt that contains glutamate, and is commonly used as a taste-enhancer.

 

But instead of adding synthetic MSG to your food, why not consume foods that are naturally rich in glutamate? These foods can satisfy your craving for umami.

 

Beef
Matured beef, such as beef jerky, is a rich source of glutamate. There are many cuisines all over the world that combine simmered beef with umami from other ingredients such as cheese and tomatoes.

 

Pork

Umami is the reason why we're so crazy about bacon! Cured ham, which is made from pork, is one of the main umami-rich foods in western cuisines. Pork fillet is particularly rich in glutamate. 

 

Chicken
Chicken soup is so comforting because chicken bones are full of umami. Chicken thighs and wings have a richer umami flavour so they're used to make stock.

 

Tomatoes
Hard to believe, right? Tomatoes are rich in glutamate, which provides a natural umami flavor. This is the reason why tomatoes are used to make ketchup, dips and other sauces. You can further intensify the flavour by roasting the tomatoes.

 

Mushrooms
Mushrooms are a great meat substitute because they satisfy your taste buds thanks to umami-related compounds. Dried mushrooms are rich in umami and can be used to make stock.

 

Soy
Asian cuisines are often enhanced by the versatile soy bean. Amino-rich naturally brewed soy sauce is one of the most commonly used umami ingredients in Chinese and Japanese cooking. In fact, it is the flavour of soy that sparked the search for umami.

 

Potatoes
Now you know why you're addicted to French fries and potato chips. 100 g of potato contains 102 mg of glutamate.

 

Parmesan Cheese
All types of cheese have the umami taste, but the glutamate content in Parmesan cheese is off the charts!

 

*Image courtesy: Shutterstock

 

For More: To Live Longer, Eat Like the Japanese Do

 

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Are You Getting Enough Magnesium?

Most of us don't pay attention to our intake of vitamins and minerals, or even if we do, we only focus on a few of them, like Vitamins B, C and D, calcium, iron and omega-3. Magnesium is an essential mineral that most of us tend to overlook, which is why researchers refer to magnesium deficiency as the silent killer of our generation.

 

Millions of people around the world suffer from magnesium deficiencies without even knowing it, and it's technically not even their fault because standard blood tests don't pick up low levels of magnesium (only 1 percent of the body's magnesium is stored in the blood) and doctors rarely order specific tests to detect this mineral.

 

Magnesium is an essential part of over 300 metabolic processes in the body, which is why a magnesium deficiency can lead to more diseases than any other nutritional deficiency. These diseases include everything from osteoporosis, asthma, depression and epilepsy to hypertension, diabetes and heart disease.

 

When your body is low on magnesium, it tends to strip away the magnesium from your bones, so if your magnesium levels are tested, it looks like there is enough magnesium in your system, but actually your bones are vulnerable and exposed. Apart from enabling the transport of calcium across cell membranes, magnesium is critical to maintaining electrical stability across each and every single cell in your body.

 

The symptoms of a magnesium deficiency are actually similar to the symptoms of a lot of other conditions, making it even harder for doctors to pinpoint the problem accurately.

 

Magnesium deficiencies have two types of symptoms:
• Clinical symptoms: These are the classic physical symptoms, like tics, spasms, cramps, seizures, anxiety, etc.
• Sub-clinical symptoms: Also known as latent symptoms, these are symptoms that are present but indistinguishable from the symptoms of other conditions, like headaches, migraines, insomnia, fatigue, depression, etc.

 

These are the symptoms of a magnesium deficiency:
• Calcium deficiency
• Potassium deficiency
• Seizures
• Weakness
• Muscle spasms
• Tics
• Muscle cramps
• Impaired muscle coordination
• Tremors
• Involuntary eye movements
• Dizziness and vertigo
• Difficulty swallowing
• Irritability and anxiety
• Fatigue
• Lethargy
• Confusion
• Impaired memory and cognition
• Anorexia or loss of appetite
• Nausea and vomiting
• Behavioural changes
• Hyperglycemia
• Type 2 diabetes
• Respiratory problems
• Irregular or rapid heartbeat
• Coronary spasms
• Growth retardation in children

 

You should make it a point to add more magnesium to your diet, and speak to your doctor about taking magnesium supplements if necessary. Foods that are naturally rich in magnesium include ladyfinger, spinach, almonds, cashews, soybeans, squash, sesame seeds and black beans.

 

*Image courtesy: ©Shutterstock

 

For More: Post Workout Food: Importance of Potassium and Magnesium for Recovery

 

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Is Too Much Fruit Bad for You?

 

Fruit is nature's bounty, but too much of a good thing can hurt your health. 

 

Fruits are full of nutrients and antioxidants that keep things in your body functioning well. With brightly coloured skins and an overabundance of nourishing nutrients, fruits should be a part of everyone's diet.

 

But too much fruit can actually work against your health. Here are some adverse effects that excessive fruit consumption can have on your health.

 

Fructose, the most common fruit sugar, may not be so good for your health. Here's the reason: Nearly every cell in the body can utilise glucose for energy, but fructose can only be broken down by liver cells. Complex reactions occur when fructose is inside the liver cells. One of the end products of fructose breakdown is triglycerides, a form of fat. Uric acid and free radicals are also produced.

 

Some fruits are really high in sugar, so consuming too much fructose can cause a spike in insulin levels. When your insulin levels are high, the body has a hard time burning fat. Fruit sugars are often stored in the body as fat so that they can be used for energy at a later time. 

 

Fruits with the highest sugar count include lychees, apples, bananas, figs, grapes and mangoes. Low-sugar fruits include strawberries, raspberries, blackberries, lemons, and melons.

 

Fruit can give you a carbohydrate overload. Fruits are a great source of carbohydrates that provide quick energy, but a carbohydrate overload can overwhelm your body and create fat. So stick to just one serving of fruit at a time. Fruits are a source of carbs, which means that you don't need rice, bread, or potatoes in a meal if you're eating fruit.

 

Fruit juice basically means that you're drinking fruit sugar, instead of eating a fruit that could otherwise give you a healthy dose of fibre. This means you need to be very careful about quantity and quality. Fruit in its liquid form is mostly just fruit sugar that bypasses digestion and often leads to blood sugar spikes.

 

While fruits contain many nutrients, they can't offer all the nutrients you need for optimal health. Fruits run short of essential fatty acids and amino acids that foods like meats, vegetables, nuts and legumes can provide. They are also lacking in minerals such as calcium, heme-iron and selenium.

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For More: Are Fruits Making You Fat?

 

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Sudarshan Kriya: An Awesome Power Yoga Flow

Try adding this power yoga flow to your weight loss regime, to benefit both your mind and body. This Sudarshan Chakra yoga workout will help boost your metabolism, build your endurance, and strengthen your immune system.

 

Physical health benefits of Sudarshan Kriya:

• Reduces stress.
• Improves health and well-being.
• Boosts energy.
• Strengthens the immune system.
• Reduces cholesterol levels.

 

Mental health benefits of Sudarshan Kriya:

• Boosts creativity.
• Improves clarity of mind.
• Improves sleep.
• Enhances brain function.
• Improves the ability to manage challenging situations.
• Improves interpersonal relations.
• Engenders more comfort, joy and harmony in personal and work relationships.
• Offers a deeper sense of communal bonding.
• Increases awareness of both self and surroundings.
• Improves patience.
• Increases confidence and self-esteem.

• Relieves depression and anxiety.

 

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For More: Mayurasana - Power Yoga Pose for a Flat Belly

 

 

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Can Popcorn Be a Guilt-Free Snack?

 

Why, yes it can! Who doesn't crave a tub of popcorn when they step into a movie theatre? How about when you're watching a movie at home, curled up on the couch?

 

The good news is that popcorn is one of the healthiest snacks you can eat, and not the junk food that most people think it is. It just needs to be prepared and seasoned the right way.

 

Popcorn is naturally a whole grain, so it offers the same health benefits as other whole grains. Popcorn is packed with a variety of vitamins and minerals such as Vitamins A, B, E, and K, folate, iron, potassium, and zinc.

 

A single cup (25 g) of air-popped popcorn contains merely 31 calories and 0.3 g of fats.

 

Studies show that the antioxidant content of popcorn is much higher than most people think. In fact, one study showed that the concentration of polyphenols in popcorn exceeds that of most fruits. Polyphenols are antioxidants that offer a variety of health benefits, including the prevention of degenerative diseases such osteoporosis, heart disease, cancer, neurodegenerative diseases and diabetes. The antioxidant content is concentrated within the hull of corn, so it's important to cook it with the hull intact.

 

Hunger pangs are annoying and tricky to deal with if you're trying to lose weight. But don't fret - popcorn is a light, filling snack that will help banish those bothersome pangs and give you a health boost while you're at it.

 

Making healthy popcorn at home

 

• Make sure you air-pop it, and then season it with light, low-calorie ingredients. If you flavour popcorn with full-fat butter or cheese, you will have nothing but a nutritional disaster.

 

• If you don't have an air-popper at home, choose the healthiest microwave popcorn, which has lesser fat, sodium and trans fats and fewer calories than the regular microwave varieties.

 

Healthy ways to season popcorn

Masala Zing
Mix ½ teaspoon each of salt, curry powder, cumin powder, garlic powder, and coriander powder in 1 bag of freshly popped popcorn.

 

Zippy Italian
Drizzle ½ tablespoon of olive oil, 1½ teaspoon of Italian herbs and 1 tablespoon of grated Parmesan cheese on a bowl of popcorn. Toss to blend well.

 

Red Hot

Mix together 1 teaspoon each of salt, pepper, chilli powder, and red cayenne pepper, and sprinkle on a bowl of popcorn.

 

Sweet Stuff
Mix together a teaspoon of low-fat butter, a pinch of cinnamon, a dash of cayenne pepper and a teaspoon of unsweetened cocoa powder. Drizzle onto a bag of popcorn and toss.

 

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For More: 14 Protein-Rich Snacks to Eat On the Go

 

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