Tuesday 30 June 2015
Friday 26 June 2015
Thursday 25 June 2015
Wednesday 24 June 2015
Tuesday 23 June 2015
Monday 22 June 2015
Thursday 18 June 2015
Wednesday 17 June 2015
Tuesday 16 June 2015
Monday 15 June 2015
Sunday 14 June 2015
How to Eat More Calories Every Day
Whether you're scrawny and need to gain some weight, or whether you've been working out and want to bulk up, you will need to eat more calories every day. Here are some healthy ways to include more calories in your diet and gain weight the healthy way.
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Saturday 13 June 2015
Top 10 Healing Foods For a Sore Throat
Coping with a sore throat is not an easy task. A store throat can be caused by a bacterial infection, which stems from flu-like symptoms - fever chills and aches. And when you are down with a sore throat, eating is the last thing that attracts you. But eating nutritious foods can fuel your body by giving you enough energy to recover quickly. Today, we have listed for you the top 10 foods, which will give you enough nutrients to fight off illnesses and fight that annoying sore throat. *Images courtesy: © Thinkstock photos/ Getty Images
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Friday 12 June 2015
16 Healthy Foods for Your Dog
When your dog looks at you with those silently pleading eyes, wanting a bite of whatever you're eating, you can feel a small part of your soul die as you say no. Dogs can't eat many of the foods that we eat, but there are some foods that you can actually include in your pet's diet.
Here are 16 healthy people foods that are safe for your dog.
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Thursday 11 June 2015
16 Funny Minion Memes
These adorable little popcorn-like creatures have some (ahem) interesting views on everything from diet and fitness to sleep, mental health and even stress balls - they should be thrown at people who stress you out, duh!
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Wednesday 10 June 2015
10 Amazing Detox Water Recipes
Check out these super simple detox water recipes that will cleanse your system, burn fat, flush out toxins and boost your overall health.
1. Aloe Detox Water
Aloe vera has amazing health benefits, which include better circulation, smooth digestion and increased energy. Blend 1 cup of water with 1 tablespoon of lemon juice and 1 tablespoon of fresh aloe gel, directly from the plant.
2. Lemon and Cucumber Detox Water
This drink will boost your immunity and flush out any toxins in your system. Slice a cucumber and add it to 8 cups of water. Add the juice of 1 whole lemon and about 10 mint leaves. Leave it in the fridge overnight to chill.
3. Watermelon Detox Water
Watermelon is rich in vitamins and minerals, and taste great! Put 2-3 cups of chopped seedless watermelon chunks in 4 cups of water. Keep it in the fridge for a couple hours to bring out the flavour.
4. Lemon and Ginger Detox Water
Juice half a lemon and grate a small piece of ginger. Add them to 400 ml of water and drink them first thing in the morning. This is a great drink to boost immunity, flush out toxins and relieve pain, since ginger has powerful pain relieving properties.
5. Mango Ginger Detox Water
This drink will flush out toxins, boost your metabolism, improve your digestion and relieve pain. Add 1 cup of chopped mango and 1 tablespoon of grated ginger to a jug of water. Put it in the fridge for a couple hours and then enjoy!
6. Citrusy Detox Water
This drink is packed with Vitamin C and antioxidants. Mix 5 slices of cucumber, 2 tablespoons of lemon juice, ½ cup orange juice, a few fresh mint leaves and 800 ml of chilled water.
7. Apple Cider Vinegar Detox Water
Experts recommend that you eat one spoon of apple cider vinegar per day, but the sharp taste can put you off. To add this ingredient to your diet, just make this super easy detox drink instead. Add 2 tablespoons of apple cider vinegar, 1 tablespoon of lemon juice, 1 teaspoon of ground cinnamon and half a sliced apple to 400 ml of water.
8. Fruity Detox Water
You can do this with almost any fruit, but strawberries and kiwis make for a tart and tangy combination. Just chop up a few strawberries and kiwis and add them to a jug of water. Herbs like mint and rosemary also go well with these fruits. Rich in vitamins and antioxidants, this drink will keep you young and help your body fight off diseases.
9. Sweet and Spicy Detox Water
This is a powerful cleansing recipe that is both sweet and spicy. Mix 2 tablespoons of lemon juice, 2 tablespoons of pure maple syrup, and a pinch each of cayenne pepper and sea salt into 400 ml of water.
10. Apple Cinnamon Detox Water
This drink has no calories and it will help you lose that belly fat faster. Cut an apple into thin slices, and add it to a jug of water along with a cinnamon stick. Chill it for a few hours before you drink it.
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Is Exercising Giving You Acne?
Exercise puts colour in your cheeks and gives you a rosy glow, but it can also cause you to break out if you're not careful. Here are some simple tips to unclog your pores and prevent those pesky zits.
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Tuesday 9 June 2015
Monday 8 June 2015
Work Those Legs
I see too many people ignore their legs at the gym, even though the lower body requires the most attention. No matter what your fitness goal are, working thoselegs is an important part of a healthy and complete fitness regime. Your legs are the largest muscle group of your body and therefore working them burn the highest calories but that's not it. Since they take the longest duration to recover as compared to any other muscle group, it keeps your metabolism high for longer, burning more calories for a prolonged period of time.
Some of the most effective leg exercises are:
Squats
This in my opinion is one of the best exercises, that also strengthens your core. There are many variations, all of which are super effective. Here are a few points to keep in mind:
• Keep your toes pointing slightly outward
• Keep the knees strong and pointing in the direction of the toes throughout the movement
• Look straight ahead while Squatting and squat atleast till you are parallel to the ground if not ATG (ass to grass)
• Bend down as if sitting on a chair, keeping your back straight and strong. maintaining a good posture is essential
• Focus and maintain a tight and strong core throughout
Lunges
Another effective workout, lunges work wonders for shaping the gluteus, try variations such as pulsating lunges, walking lunges, side lunges and jump lunges. Maintain a straight back and tight core.
Deadlift
This exercise uses a basic body motion to effectively train not only your hamstrings but your entire body, try single leg deadlifts to add a punch.
Running
Run regularly in addition to weight training for legs to boost your workout results.
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Foods You Should Avoid If You're on Antibiotics
You're taking medicine to get better (duh), so the last thing you want to do is prolong your misery by eating the wrong foods.
Food has quite a severe impact on the effectiveness on medicines. In fact, food interacts with antibiotics in three ways; it blocks the absorption of the drugs, slows down the rate at which the drug is absorbed or interferes with the way your body breaks down the drug.
Here are some foods you should avoid while you're on antibiotics, in order to make the medicines more effective so that you get better faster:
1. Acidic foods and drinks
Avoid acidic foods and beverages like citrus fruits, chocolate, soft drinks and tomato-based foods like ketchup. They affect your body's ability to absorb the medication.
2. Dairy products, except yoghurt
The calcium in dairy products blocks the absorption of antibiotics. Yoghurt is the only milk product you should eat while taking these medicines, because it contains probiotics that encourage the growth of good bacteria in your gut, thereby helping your body recover from the assault of the antibiotics and heal faster. Probiotics also help prevent diarrhoea, which is a common side effect of antibiotics.
3. Calcium and iron supplements
Like calcium, iron also interferes with the absorption of the medication. If you're on antibiotics, try to wait at least three hours before you take your supplement pill.
4. High-fibre foods
High-fibre foods are very healthy, but they're not the best option when you're on medication. These foods slow down the rate at which food is absorbed from your stomach, which is great for when you're losing weight, but not so great when it slows down the rate at which your medicine is absorbed. High-fibre foods include whole grains, lentils and beans.
5. Alcohol
Alcohol doesn't actually interfere with the effect of the antibiotics, but it could cause side effects like gastrointestinal problems and dizziness. It is best avoided until you have fully recovered.
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Sunday 7 June 2015
How to Add More Turmeric (Haldi) to Your Diet
Turmeric, as known as haldi, has powerful anti-inflammatory properties. Apart from lowering inflammation, it also supports your liver, purifies your blood and helps fight cancer.Here are some easy ways to add it to your diet.
1. Add it to your juices.
If you drink fruit or vegetable juice, buy some whole turmeric root and a piece of it to your juice every day. Turmeric has a strong flavour, so be careful how much you use!
2. Make tea with it.
Slice up some turmeric root and boil it in water along with ginger. Let it steep, then add lemon and honey, and voila!
3. Cook with it.
Haldi is a staple in all Indian households. You can add it to dals, curries, khichdis, subzis and meats, to give your food that signature yellow colour. You can even add it to rice, when you make pulao or biryani.
4. Add it in milk.
Add turmeric powder to your milk every morning, to get your daily dose of calcium and curcumin all in one go. (Curcumin is the anti-inflammatory compound in turmeric that is responsible for most of its health benefits.)
5. Sprinkle it on soups.
A dash of colour won't hurt your soups, and while turmeric will go especially well with lentil (dal) soups, it can complement most other soups as well.
6. Add it to your condiments.
If you are making any sauces, gravies or condiments at home, you can add a little turmeric to them as well. Turmeric is a good addition to mustard especially, since it blends with the flavour and adds to the yellowish colour.
7. Use it in a marinade.
If you are going to be marinating meat, vegetables or cottage cheese, put some turmeric in the marinade.
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Interview with Female MMA Fighter Sanja Suevi
27 year old Sanja Sučević is a world kickboxing champion from Kula, Serbia who has competed in more than 30 kickboxing fights. She comes armed with a pro MMA (mixed martial arts) record of 4-3-0 and has spent considerable time training in India and coaching Indian fighters. Read this exclusive interview to find all about this accomplished fighter and what it takes to stay on top.
Tell us about your background.
I started training in Muay Thai and kickboxing, and I never thought that I would fight MMA . But after 3 years, I started training in Brazilian Ju Jitsu and started competing in MMA as well.
Tell us about your diet.
Of course when you're a fighter, it is normal to be on a strict diet all the time. I don't like regular diets. My diet is normal(ish) - I eat boiled or raw vegetables for every meal; I prefer the latter. And of course, proteins like meat, eggs or fish are the "main event" on my plate. I eat fish quite often. Before training, I eat carbs like rice or bread for energy. And I never drink soft drinks or alcohol.
When did you start training? Describe your regular training regime.
I started training 8 years ago, but after my first session I didn't leave my gym. Every training session of mine is different in some way or the other. I always start a session with a warm-up; that is very important. After that, I work on my kickboxing, Muay Thai or Brazilian Ju Jitsu techniques, along with sparring and strength exercises. I finally end the session with stretches, which are also very important.
Here's an example of my workout routine for the week. Every training session begins with a warm-up and short stretching stint.
Monday: I start my week with practising techniques (6-7 rounds). After shadow practice, I repeat the moves on the bag. I think that bag training is very important because you can strike and still work on your technique.
My breaks between rounds are very short, about 30-45 seconds.
I finish my training with stretching exercises.
Tuesday: This day is reserved for pads, my favourite part of training. I work on pads for 7 rounds.
After that I do a few rounds of arranged sparring without hard contact.
I finish training with crunches and of course stretches.
Wednesday: I love Wednesday, sparring day!
Thursday: Techniques are limited to a few rounds, then I train for a couple of rounds on pads and I end my training by hitting the mallet on a tyre and working out with the exercise ropes. And of course I work on my abs and stretching.
Friday: Time for conditioning and circuit cardio, which means 3 circles of stations.
Saturday: Sparring again.
Sunday: My day of rest.
What do you do when you're not training?
So this is always a hard question for me because I can't answer like a normal person. I am a gym owner and must be in the gym every day. If I don't train, I am a coach for the fighters in my gym. And I tend to spend my free time in the gym as well. I love my job.
My true free day is Sunday. I spend that day with my family.
Any favourite moments during training or fighting?
My favorite moment in a fight is definitely when I defeated Lena with a rear naked choke in SFL 1. As for training, every training session, every day is my favourite. But my favourite-favourite moments are when I train with my sister and boyfriend and when they beat me up! :)
You've fought here in Mumbai, India. And you've also spent considerable time training in India. Did you like the experience?
Yes, I like India a lot, but more than the country itself I like the people. I was really surprised when I arrived in India for the first time. The people are very pleasant, nice and generous.
I love Indian food as well, it's so delicious!
Was it difficult coaching the beginners in BJJ here? What's your option about martial arts in India?
It was amazing to train here with so many good fighters and people. Daniel Isaac and Alan Fernandes are great coaches and fighters, with experience to back them up. I enjoyed working with them. And it was actually very easy to work and train with fighters because all of them have good backgrounds in combat sports and were always eager to learn. The female fighters were great, strong and smart. I think that India is massively improving in MMA, and it will get better with every passing year.
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Low Fat Diet May Cause PCOD
According to a study conducted by SVYASA University, Bangalore, the prevalence of Polycystic Ovarian Disorder (PCOD) in Indian adolescents is 9.13 percent. Cases of PCOD in India have doubled in the last 10 years, and the symptoms can start to appear right from the teenage years. It's imperative that we understand the problems and the causative factors of the condition in order to prevent it completely.
Polycystic Ovarian Disorder, now known as Polycystic Ovarian Syndrome (PCOS), used to be a disorder but is now classified as a syndrome because when we say disorder, it means it is a single isolated problem and when we say syndrome, it means it is a complex group of multiple problems.
As per the Journal of Pediatric and Adolescent Gynecology, up to 26 percent of females in India suffer from PCOS. A more dangerous statement would be that among them, it is mostly adolescent girls that are victims of this problem. India is a young country where the average age is 26. Now you know why so many infertility clinics have mushroomed in the cities lately.
"Weight gain, irregular periods, heavy bleeding, spotting, painful periods, difficulty in conceiving, acne or pimples on the face or body and excessive hair growth are the common symptoms of PCOS. If not treated, it can lead to obesity, cancer, diabetes, heart attacks, and infertility", explains Health & Nutrition Expert, Lokendra Tomar.
The root cause of the problem is a hormonal imbalance. PCOS starts with an imbalance of insulin, and then leads to estrogen and progesterone hormone imbalances, and finally testosterone and adrenal hormone imbalances. It is basically a domino effect of hormonal imbalances. You must have seen how on a cycle stand, if you hit one cycle, the cycles keep falling one after the other until all the cycles have fallen. In the same way, when there is a disturbance in the levels of one hormone, it leads to imbalances in many hormones.
Let's learn how all this happens.
It all starts with food. Tomar further explains, "Hormonal imbalances start with an imbalance in the intake of food. Our food must contain enough nutrients to fulfill our bodily requirements. It should provide us with all the necessary ingredients for the repair and development of our body. Our body is made up of water (70 percent), fat (15 percent), protein (10 percent) and minor amounts of vitamins, enzymes and minerals. Hence, it is important that we get these nutrients from our food."
However, you will be surprised to know that 80-90 percent of our food consists of only carbohydrates. While carbohydrates provide energy, fats provide two times more energy than carbohydrates.
All we have learnt in the public domain is that low fat diets are good for health. Today, everybody is afraid of fat. The word "Fat" is associated with obesity and diseases, largely due to negative publicity. In reality, fat is the most important part of our food. Unfortunately, when we avoid fat, we also avoid protein because fat and protein exist together in nature.
Fats and proteins are the basic building blocks of our body. When we replace fats and proteins with carbohydrates, it's like replacing cement and iron rods with sand and bamboos in a building. This building will crumble before it is even made. Similarly, if the body is not getting the right raw material for its repair and development, it will become weak. A weak body will have a weak metabolism and weak immunity. These will lead to a syndrome. The most important syndrome among females of our country is Insulin Resistance Syndrome (IRS). PCOS is a part of IRS.
Tomar explains that if we can treat and control Insulin Resistance, we can treat PCOS. "When we shift to low fat or low calorie diets, we have no option but to eat a lot of carbohydrates. When we consume carbohydrates, whatever type they may be, they are finally broken into sugar by digestive enzymes, and this sugar then enters the blood. As sugar is an easy source of energy, the body tries to absorb as much sugar from the digestive tract as possible. However, the body cannot use sugar directly; it needs the help of the hormone insulin, which is used to transport sugar from the blood to the body's cells. When we eat more carbohydrates, we need more insulin", he adds.
Excess insulin in the body causes weight gain, increases estrogen and testosterone levels and reduces progesterone. This hormonal imbalance leads to irregular periods, infertility, fibroids, endometriosis, PCOD etc.
If you are suffering from PCOD and weight gain, the first step of treatment is to balance your insulin levels. To balance your insulin, you need to balance your food. The main component of food that disturbs your insulin balance is carbohydrates. So to treat PCOD, reducing your intake of carbohydrates is the first step.
"In mainstream medical circles, the use of contraceptive pills is suggested for the treatment of PCOS. However, in nutritional therapy, we do not use any drugs because food has immense healing powers. The word hormone is in synchronisation with harmony. God has created harmony among the hormones in the body. Contraceptive pills could disturb the harmony of the body. If you want perfect harmony, you need to turn to nature, food and nutrition", concludes the nutritionist.
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Saturday 6 June 2015
Starting Strength Training
Today we’re going to discuss the most basic yet efficient strength training routine out there. It goes by the name of Starting Strength and was developed by Mark Rippetoe, a former professional power lifter who has more than 25 years of experience in the fitness industry.
Starting Strength as the name suggests is ideal for newcomers who are looking at improving their strength and making significant muscular gains. This is why the program concentrates on compound lifts rather than isolated ones. In case you’re new to the terminology, compound exercises are those that target multiple body parts at one shot like the bench press, the deadlift or the squat.
Also keep in my mind that because this routine is geared primarily towards newcomers it places a heavy emphasis on free weights and lower reps by which the trainee can improve form and strength at the same time. The routine is fairly simple and is divided into two separate workouts:
Workout 1
3x5 Squats (3 sets of 5 reps)
3x5 Bench Press (3 sets of 5 reps)
1x5 Deadlift (1 sets of 5 reps)
2x8 Dips (2 sets of 8 reps)
Workout 2
3x5 Squats (3 sets of 5 reps)
3x5 Military Press (3 sets of 5 reps)
3x5 Bent Barbell Rows (3 sets of 5 reps)
2x8 Pull Ups (2 sets of 8 reps)
And here are some of the guidelines you need to consider while using this program:
1) Workout on alternate days and never on two consecutive days. If you workout thrice a week you could hit Workout 1 on Monday, Workout 2 on Wednesday and Workout 1 once again on Friday. Mix it up by performing Workout 2 twice the next week.
2) All the above mentioned exercises HAVE to be done with barbells/dumbbells and not on machines.
3) Do not exceed the 5 rep or the 3 set routine for the first three months.
4) It is imperative that you gradually increase the weight every week even if it is by a kilo.
5) Get at least 7-8 hours of sleep everyday as this routine can get taxing especially once you start lifting heavy.
6) Make sure you perform each and every exercise under supervision the first few times as they can lead to serious injury if not performed perfectly.
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Friday 5 June 2015
Foods You Should Be Eating Because Theyand#039;re Rich in Magnesium
Most people don't realise how important magnesium is to our health. 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.
These foods are some of the richest sources of magnesium.
1. Dark, leafy greens
Spinach, kale and some of the darker lettuce greens are among the top sources of magnesium.
2. Nuts and seeds
Pumpkin seeds, sesame seeds, almonds, cashews, pine nuts, peanuts, pecans and walnuts are all extremely high in magnesium.
3. Fish
Non-vegetarians, try to eat at least one serving of mackerel, salmon, halibut, or tuna every week, to load up on magnesium!
4. Beans
Among the bean family, soybeans win first place when it comes to magnesium content, followed by white beans, French beans, black eyed beans, kidney beans, and chickpeas.
5. Whole grains
Here's another reason to ditch white rice; brown rice is loaded with magnesium, as are other grains like quinoa, millet, bulgur wheat, barley and oats.
6. Avocados
Truly a superfood, just one slice of avocado provides about 15 percent of your daily magnesium requirement.
7. Dairy products
Low-fat dairy products, yogurt especially, are packed with magnesium. Goat cheese and mozzarella cheese also contain significant amounts of the mineral.
8. Bananas
Bananas are usually associated with potassium, but few know that they are also a great source of magnesium.
9. Dried fruits
Dried fruits like figs, prunes, apricots, dates and raisins are all rich sources of this nutrient.
10. Dark chocolate
As if you needed another reason to eat chocolate! One piece of dark chocolate makes up about a quarter of your daily magnesium requirement.
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When Nothing Seems to Work
You've got the diet right where you want it and you work out regularly, but when you stop to check your progress, nothing seems to be getting you there! Let's look at a few underlying problems that might be holding you back. I'm assuming you have the basics taken care of and you are:
- Eating fresh, natural, real foods and not relying only on nutrient deficient processed foods for energy - choose beans, legumes, eggs or chicken etc. over protein bars.
- Keeping a tab on your hidden carb intake. Avoid quick bites such as biscuits, granolas, candies, etc.
- Ensuring your carb and fibre intake is from real, nutrient-rich, complex carbs such as vegetables, beans, lentils, multi-grains, etc.
- Eating enough lean protein in every meal.
- Drinking enough water to flush out toxins and increase metabolism.
- Not letting processed sugar sneak in through snacks, drinks, sodas or those cocktails and yes, watching out for sugar in that cup of tea or coffee.
- Measuring your servings to ensure you aren't overeating.
If yes, then, there might be some other underlying aspects holding you back. Let's look at some possibilities.
1. Vitamin & mineral deficiency: Sometimes a restricted diet can strip us of required micronutrients, without which major bodily functions alter, causing fat storage as one of the side effects. Get a vitamin screening done and if you are deficient, take vitamin supplements as prescribed by a medical professional. However, avoid taking vitamin supplements on a regular basis, as these are mostly chemical derivatives of the vitamins required by our body. Your vitamin requirement should predominantly be fulfilled through the food you eat. Supplements should only be taken to refuel deficiencies, not to replace the natural source.
However, some natural supplements you may take are fish oil/cod liver oil capsules to fulfil omega fatty acid requirements, natural supplements such as amla powder (Vitamin C), spirullina (minerals, B complex and essential amino acids), alfalfa seeds or powder (B complex and various minerals) and turmeric in warm milk with honey (to increase immunity, fight stress and boost natural healing).
2. Hormonal imbalance: A fast-paced lifestyle can lead to hormonal imbalances. The following are some of the usual hormones to keep a tab on:
a. Thyroid: If you think that you're putting on weight, feeling lethargic or irritable, having difficulty sleeping or feeling foggy, get your T3, T4 and TSH levels checked. Small imbalances in all or any one of these hormone levels can be corrected through lifestyle changes such as handling stress, eating right, doing light to moderate exercise, sleeping well and on time, etc. However for higher imbalances you must get prescribed medical help from a medical professional.
b. Cortisol/adrenaline imbalance: High stress levels can cause an imbalance in our 'flight or fight hormone', causing irritability, lethargy, significant increase in appetite, weight gain and storage of fat concentrated on the abdomen and thighs, as well as trouble sleeping, amongst other symptoms. Try meditation and drinking herbal teas to relax and sleep. Eat a healthy, low carb and high protein diet, and exercise. Licorice and basil (tulsi) can support the natural correction of this hormone (cortisol). Remember that in this case, extreme workouts may worsen the situation, therefore keep it light, listen to your body and ensure you get enough rest, and perhaps even a weekly massage.
3. Drink up: Dehydration causes water retention, bloating and fat storage. Drink up to flush out toxins, eradicate water retention and increase metabolism.
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For More: Surprising Reasons Why You’re Hungry All the Time
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Thursday 4 June 2015
20 Funny Memes
Everybody cheats on their diets once in a while, or skips an exercise or two. But nobody is as bad as Aunty Acid, the hilariously grouchy old lady who avoids diets and fitness like the plague. The lady also has some other unconventional opinions that will have you in splits.
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Nibble on These Foods to Sleep Like a Baby
You may wonder what difference an extra hour of sleep can make to your life. Actually, it can matter quite a bit. Studies show that the gap between getting just enough sleep and getting too little sleep may affect your health, your mood and even your weight.
With the help of nutritionist Preeti Seth from Pachouli Spa & Wellness Centre we list some foods that promise a good night's sleep.
Old Is Gold: A Glass of Warm Milk Can Do Wonders
The old wives' tale about a glass of warm milk can actually work wonders. This is because dairy is a source of tryptophan, an amino acid that your body converts to melatonin and serotonin, which act as natural sedatives. Warming up milk increases the comfort factor.
Cheesy Sleep
Contrary to popular belief, cheese can actually contribute to a good night's sleep! Like milk, cheese is also rich in tryptophan. The key is not to overdo it and eat at least 2 hours before going to bed so as to avoid indigestion.
Potatoes
Carbs act as a natural sleep aid by causing the pancreas to secrete insulin. When this happens, some of the amino acids that interact with tryptophan leave the bloodstream and enter the muscle cells, causing an increase in the tryptophan levels in the bloodstream as well as increased serotonin levels. High carb foods include potatoes, pasta and bread.
Fish
Most fish - salmon, halibut and tuna especially - are loaded with Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness). For best results, eat the fish 3 hours before you sleep.
Bananas
Bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin.
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Wednesday 3 June 2015
6 Simple Ways to Stop Stress Eating
People who are guilty of stress eating have no idea how to halt the evil cycle of stress, eating, and guilt. We're here to simplify it for you.
Common Signs of Stress Eating
• Your food cravings are triggered by emotions such as stress, anger, or boredom.
• You eat food when you are not physically hungry, and when your body shows no signs of hunger.
• It is difficult to find food that satisfies your hunger. Because of this, you don't stop eating when you are full.
• Eating is a mindless activity to you. You may not like the taste of the food or enjoy it, but you eat it mechanically, as if you're in a trance.
Tips to Control Stress Eating
1. Always keep in mind that you're in control of your cravings.
You're the only one who has the power to take charge of this problem.
2. Use your non-dominant hand to eat.
If you're right-handed, eat food with your left hand, and vice-versa. Doing this will slow you down and cause you to be more mindful of what you consume.
3. Eliminate trigger foods from your house.
The best way to do this: Don't go to the supermarket when you're stressed out or hungry. You'll end up purchasing unhealthy foods, and they'll be waiting in your kitchen for your subsequent emotional outburst.
4. Practice portion control.
There is a delay between the stomach getting full and the brain receiving this signal. Experts believe that this takes about 20 minutes, which means that most of us, by eating too fast, end up consuming more than we actually need. Stop eating before you are full, and you'll soon realise that you didn't require those last few mouthfuls after all. This way you'll consume less, staying lean and healthy.
5. Eat without distractions.
Your diet can easily take an unhealthy turn if you aren't conscious of what you're putting in your mouth. This is a common issue with stress eating. Don't watch TV or use your computer while eating.
6. Learn to de-stress.
When we're stressed, the levels of the stress hormone cortisol increase in our body. To reduce cortisol levels, drink a cup of black tea. Try some deep breathing exercises. Switch off your phone, don't check your email, and stop multitasking for a moment.
*Images Courtesy: Shutterstock, Giphy, Comedy Central & Senorgif
For More: 8 Awesome Instagram Accounts to Follow for Healthy Eating Inspiration
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Why the Wise Go Vegetarian with Yoga
You are what you eat. That's the basic yogic principle, which takes a holistic view of human health, on the physical, mental, emotional and spiritual levels. The ancient treatise of Patanjali Yoga Sutra speaks of the concept of ahimsa (non-violence), as one of the core values of yoga. The ethical discussion on non-vegetarianism touches upon issues like cruelty to animals, animal-to-man diseases, toxin secretion during slaughter, and the lack of economics in meat production, which are all undeniable truths. Apart from this, the human body and its digestive system are naturally designed for a vegetarian diet.
Today, the entire debate between vegetarianism and non-vegetarianism rests in favour of the former, with research and statistics available to support it. Simply stated, vegetarian food is easy to digest; contains antioxidants, fibre and an array of vitamins; is low in calories, sugar and fat, and reduces your chances of getting diabetes, heart disease, obesity, hypertension and almost all cancers. Numerous sites including The American Dietetic Association, World Cancer Research Fund and National Health and Nutrition Examination Survey contain a wealth of knowledge on this. If that doesn't scare you away from non-vegetarianism, let's focus a bit on a fascinating aspect of yoga, which speaks of food.
Better food makes better mood
Ayurveda classifies food not as proteins, carbohydrates, etc. but according to its effect on the body and mind. It classifies food based on three qualities or gunas that govern human life - sattva, rajas and tamas:
- Tamasic food creates lethargy or sluggishness.
- Rajasic food creates activity or restlessness.
- Sattvic food, which consists of vegetarian fare, creates lightness, energy and positivity.
These three qualities are present in our body in varying degrees and have a direct influence on our moods, emotions and health. There is an ancient Ayurvedic proverb which sums it up - "When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need."
Scientifically speaking, we need food for two reasons: as fuel to produce the energy to exist (prana or life energy) and as raw material to regenerate the body. Yoga says that our system is a seamless blend of the body, mind and spirit. An irregularity in the body affects the mind and unpleasantness in the mind manifests as an ailment in the body. It has been observed that the practice of yoga, accompanied by a sattvic diet, can truly do wonders. This is because when one does yoga or pranayama (breathing techniques), and complements it with sattvic food, the prana levels in the body increase. This creates a lighter, more positive, happier and more harmonious state of being.
In fact, many yoga practitioners have experienced that one of the major impacts of yoga is an increased awareness of their body and mind. This allows for their natural progression towards sattvic high prana generating food choices. It is almost as though the body desires to return to its innate mechanism, which is attuned to a vegetarian diet. Another marvellous benefit of a daily dose of yoga, coupled with a vegetarian diet, is that it is one of the easiest ways to stay fit, look younger and get glowing skin and hair. But it would be prudent to allow more celebrated vegetarian yogis to make that all-consuming point.
Written by Shatakshi Chowdhry, with inputs from Kaushani Desai, Ayurvedic cooking expert, and Sejal Shah, National Coordinator for Art of Living Yoga (India)
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The Hidden Dangers of Supplements
You've probably taken supplements at some point or the other, sometimes without even realising it. Supplements have some health benefits, but they have some health risks too. Keep reading to find out what they are.
First, what are supplements?
Supplements come in several forms, which include:
• Vitamins: Vitamins A, B, C, D, E and K.
• Minerals: Calcium, iron, etc.
• Other: Protein powders, enzymes, amino acids, herbal supplements, etc.
So, how can you take supplements without realising it?
A lot of processed food products, like fortified cereals for example, contain the same ingredients as supplements. Processing destroys the nutritional content in the food, so the manufacturers add synthetic nutrients so that they can claim that the product is healthy.
Do supplements have any health benefits?
Yes, they do. If your diet is not meeting your body's nutritional requirements, taking dietary supplements can help make up the difference.
What are the health risks of taking supplements?
As convenient as they are, dietary supplements do involve some health risks:
• The quality of nutrition is not the same: Many people believe that they can continue eating all the junk food they want, as long as they take enough supplements to meet their nutritional needs. This reasoning is flawed, because the quality of nutrition in actual, fresh food varies greatly from the quality of nutrition in supplements. Supplements are made with synthetic nutrients that are made by manufacturing processes that do not resemble biological processes at all. They are not intended to replace the healthy food in your diet.
• The dosage is often self-determined: Some people take supplements when instructed by their doctor, but many assume that they need certain nutrients and start taking supplements. This can be harmful to your health because supplements can interfere with certain medications or treatments, so make sure that your doctor is always aware of what you're taking.
• Supplements can be harmful if taken in excess: Taking too much of certain supplements, such as Vitamin A and D and iron, can actually be detrimental to your health rather than beneficial. Excess Vitamin A for example, causes headaches, liver damage, reduced bone strength, and birth defects. Excess iron causes nausea, vomiting and maybe even liver or organ damage. This is another reason why it is important that you get your dosage checked by your doctor. You will probably need to do regular blood tests to monitor your nutrition levels.
• The regulations for supplements are very lax: Unlike medicines, supplements are not put through the same tests by government authorities to determine whether or not they are safe. The manufacturers are given the responsibility of making sure that they are safe; they have to make sure that the products are correctly labelled, that they meet minimum quality standards and that they have no impurities or contaminants. Apart from that, there is very little governmental intervention when it comes to supplements.
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For More: Vitamin Supplements Can Increase Risk of Cancer
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Tuesday 2 June 2015
Top 10 Grilling Tips for the Tastiest Food
Grilling is an art, and some of summer's best recipes can come sizzling off your grill. Check out the following grilling tips to prepare the healthiest and tastiest grilled food every time.
Prepare the veggies
Gently coat the vegetables in olive oil before grilling to help prevent them from sticking to the grill and drying out.
Season gently
Be gentle when applying seasoning. If you rub it too hard into the food, you can damage the meat fibres and ruin the texture of the food. You may end up over-seasoning it.
Skewer them right
Chicken kebabs will remain juicier for longer if they are skewered against one another on the skewers. The pieces should be touching, but not crammed against each other.
Marinate your meat
The best way to prevent the formation of harmful compounds is to marinate the meat with herbs or antioxidant oils that act as reducing agents. They provide a barrier against the cooking fire and decrease carcinogenic compounds by up to 99 percent.
Prepare your marinade
When making a marinade, start with the essentials. That means a little lemon juice, vinegar, olive oil, maybe even mango chutney, and a medley of good flavours. A marinade made with rosemary is a great option, because it has anticarcinogenic properties. Using natural acidic constituents like lemon juice and vinegar to marinate meat may reduce the growth of bacteria. Vinegar and lemon marinades keep the meat tender and easily digestible, and prevent it from drying out.
Don't over-marinate
When marinating, a short soak of 30 minutes to two hours is more than enough. Marinating for too long can over-soften food and make it mushy in texture.
Direct vs. indirect heat
Don't know whether to use the direct or indirect method? If your food needs about 20 minutes to cook, use direct heat; if it takes longer, use indirect heat.
Make it hot
Your grill should be preheated 15 to 25 minutes before you start grilling to ensure that it reaches the right temperature, and to kill microbes.
Know when it's done
To check if the meat is done, remove one of the thickest pieces from the grill and cut into the underside. If the colour of the meat near the bone is still pink, you need to place it back on the grill until it is fully cooked.
Allow it to rest
Letting grilled food settle is the key to juicy, perfectly cooked meat. The resting phase allows the juices to spread themselves throughout the meat.
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For More: Healthy Cooking Tips: Health Tips for Cooking Red Meat
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Exercises to Fight Constipation
Constipation is an awkward problem that a lot of men and women suffer from on a daily basis. Processed foods, baked goods, red meat, caffeine, oily food and dairy products are the culprits to blame for indigestion problems.
The best way to avoid it is by:
- Keeping yourself hydrated.
- Drinking hot green tea or hot water (with psyllium husk) every morning, to get things rolling.
- Starting your day with light exercises or a jog.
- Including probiotic foods like curd in your daily diet.
- Eating Vitamin C and magnesium rich foods.
- Using an Indian toilet, or squatting when you poop.
- Eating fruits like apples, plums, pears, berries, and dried fruits.
And lastly, you can try these exercises to fight constipation naturally.
*Image Courtesy: Scoopick
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Yoga Poses for Beginners
So, you've gotten off your butt and decided to start exercising, and yoga seems like a great place to start. Flexibility, strength, weight loss, peace of mind and all that tranquillity stuff - sounds pretty good, right? But once you buy your mat and find the time to do it, you realise that you don't know where to start. A lot of yoga poses require strength and flexibility, which as a beginner (read: couch potato), you don't have.
Never fear, there are plenty of easy but effective yoga poses that can help you build your strength and improve your flexibility, so that you can work your way up to the more advanced ones.
*Images courtesy: ©Shutterstock and Thinkstock/Getty Images
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Monday 1 June 2015
Superfoods and You
You've probably heard of superfoods, but wondered what exactly they are. Allow me to explain.
Some people think that the word ‘superfood' is a marketing term, but it actually refers to foods that have exceptional nutritional value. These nutrient-dense food products are not only full of basic nutrients, which are essential for the human body, they also contain a lot of nutrients that have medicinal benefits. Superfoods work as both prevention and cure for many medical conditions.
The best superfoods
The best superfoods include almonds, cinnamon, beans, pomegranates, red cabbage, beets, blueberries, broccoli, wild salmon, soy, spinach, tea, tomatoes, walnuts, and more.
The benefits of superfoods
Superfoods give you a number of benefits. These foods tend to be powerhouses of energy, helping you stay active throughout the day. They are also unprocessed, so their nutrition value remains uncontaminated. They have medicinal benefits that can help treat various health conditions. It is recommended that you include them in your diet to prevent diseases like cancer, diabetes, high cholesterol, asthma, etc.
Superfoods are full of vitamins such as Vitamins A, B, C, E and K. They are rich sources of minerals like iron, zinc, potassium, beta-carotene, etc. They are usually high in fibre, low in calories and full of protein. Here are some examples, to help you understand the benefits:
• Broccoli has cancer preventive properties.
• The antioxidants in spinach fight osteoporosis and regulate blood pressure.
• The punicalagin found in pomegranates lowers cholesterol and removes arterial blockages.
How are these foods different from other foods?
Generally speaking, all fruits and vegetables are good for your health. All of them have their own health benefits. However, superfoods are not only extremely high in nutrients, they are also considered to be BMR-driven foods that boost your metabolism. Consuming them regularly ensures proper functioning of your digestive system. Potato for example, is a regular food, while broccoli is a superfood.
Super eating
Another thing that I would like to highlight here is that healthy eating does not mean eating bland food. It's a misconception that following a healthy lifestyle means you can only eat plain food. There are several superfoods that are tasty, can be eaten raw, and are full of nutritional value. Blueberries, apples and oranges are a few examples. Eating them raw gives you a major nutritional boost. Vegetables such as broccoli, pumpkin, and spinach should be a part of your daily meal. Green tea or black tea and dry fruits such as almonds and walnuts are good options for your evening snack.
You can enhance the flavour of your food by seasoning it with herbs, or spices like black pepper, cinnamon or cardamom. However, you should limit your sugar and salt intake. Excess consumption of sugar and sodium is not healthy. Instead of carbonated drinks, try drinking fruit juices instead. If you have a sweet tooth, you can satisfy it with fruits. Dark chocolate is also an option since it has a lot of antioxidants.
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For More: Are You Eating Real Food?
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