Ways to include pulses in diet!!

Pulses are a rich source of protein, vitamins and minerals. Here are some ways in which you can include pulses in your diet

1) Sprout them: Having pulses in sprouts form increase the vitamin and mineral content and reduce anti nutrients and in turn allow enzymatic reaction which will help in breaking them down.

2) Have pulses along with grains/ millets- Pulses lacks essential amino acid (methionine and cysteine) which are present in grains and millets, so the combination of pulses and grain/ millet will help in getting the complete protein.

3) Sprinkle some lemon when having dal, as lemon contains vitamin C and dal contains Iron, Vitamin C helps in absorption of iron.

4) Do add ginger and hing to your dal in order to make it more digestible and in order to enhance the taste.

Pulses are superfood but only if taking in the right amount at the right time and with the correct ingredients!!

1st trimester- Do's and Dont's

 

Enjoy your pregnancy and be grateful for this blessing. With pregnancy come great responsibilities so there is a list of certain do’s and don’ts that will help your growing baby thrive inside the womb.

 

The DOS

Food as fuel: Choose organic foods and eat from local food sources as much as you can. This limits your exposure to pesticides.

Focus on folate: Do consult your doctor and start taking folate medicine immedicately. The requirement of folic acid in the first trimester is 600mg so fulfil requirement to prevent birth defects like spina bifida and anencephaly.

Take your prenatal vitamins: These vitamins will supply the necessary folate and will also help cover your needs for calcium, zinc, iron, EPA and DHA, two types of omega 3 fats that helps baby’s brain development.

Eat the rainbow: Have colourful fruits and vegetables like spinach, orange, carrot, apples, banana, blueberries etc as they contain nutrients and antioxidants.

Sleep well: Your body is going through various hormonal and emotional changes so it is fine to feel tired. Take frequent naps and have adequate sleep each night.

Exercise: Regular exercise helps you deal with the frequent mood and hormonal changes and fatigue occurring in this first trimester and it also helps prevent weight gain and battle insomnia.

Get a flu shot: Pregnancy women are more prone to flu as compared to healthy women who are not pregnant, so do get a flu shot as it can also protect the baby from contracting the flu after birth.

Visit the dentist: Physical changes in pregnancy can lead to changes in gum and teeth, so consult your dentist to identify any dental need.

Stay hydrates: Drink adequate amount of water as it helps prevent preterm labor and also helps prevent headaches, kidney stones and dizziness.

Ask for help: Don’t hesitate to ask your partner/ friend/ family member to help out more, maybe picking up an extra tasks around the house to ease your burden. Having extra help or having fewer tasks to accomplish will allow you more rest time.

 

The DON’TS

Quit smoking: The nicotine is a health danger for pregnant women and developing babies, and can damage a developing baby’s brain and lungs so quit now!!

Say no to alcohol: Drinking alcohol in the first three months of pregnancy can cause the baby to have abnormal facial facial features and growth and central nervous system problems so avoid alcohol.

Avoid eating raw meat: Pregnant women who eat raw or undercooked meat and eggs are prone to bacterial infections which can cause severe birth defects and miscarriage. Cook your meat and eggs thoroughly prior to eating.

Avoid visiting the sauna: The risk of overheating, dehydration and fainting is huge every time you use a sauna, whirlpool, hot tub or steam room, so avoid sauna.

Avoid too much caffeine: Caffeine can cross the placenta and affect your growing baby’s heart rate so avoid caffeine as much as you can.

Avoid eating for two: Half of women gain too much weight during pregnancy. When that happens, the baby is at greater risk of obesity later in life. Eat until you are satisfied and then stop.

Take care of yourself: Eat healthy foods, drink lots of water and get enough sleep.

Before you know it, your little one will finally be here, physically in your arms. Then, as you hold and snuggle with your healthy new born, remember to thank yourself for following this list of dos and don’ts in the first trimester of your pregnancy. A healthy, happy baby makes it all worthwhile.

Top 6 benefits of including salad in your meal

These days, salad tends to be underrated. However, they have numerous health advantages. To reap the most benefits, try to eat a salad before noon.

Here are a few advantages of salad.

1) It is quite high in fibre.

2) You stay satisfied for a longer amount of time.

3) It reduces cravings.

4) It stops you from overindulging at meals.

5) It offers nutrients like folic acid, vitamin A, and vitamin C.

6) Assists in reducing calorie intake.

Try to stay away from having salad for dinner; instead, substitute sauteed vegetables.

Top 5 yoga poses to help with PCOD issues!!

Yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

• Yoga improves strength, balance and flexibility
• Yoga helps with back pain relief
• Yoga can ease PCOD symptoms
• Yoga relaxes you, to help you sleep better.

Here are top 5 poses to help with PCOD:

1) Wide legged forward bend

2) Butterfly pose

3) Reclined butterful pose

4) Camel pose

5)Locust pose

Top 5 food which I eat regularly and you should eat too!!

1) Salads with my meal:Consume Salad at the start of your lunch to get adequate fibre.

2) Dry fruits and nuts: To get adequate essential fatty acids, vitamins and minerals.

3) Protein post workout: In order to repair muscles and tissues

4) Carbohydrate pre workout: in the form of fruit or dry fruits or mixed seeds

5) Whole grains: to get adequate fibre and in order to get satiety!!

What are your top 5 food which you consume?

Comment in the section below!

Top 7 ways to improve your sleep quality!!

 The effect of sleep on our health

Sleep has a major impact on our physical and mental well being. If we do not sleep well, we get up all the more cranky in the morning, more irritated and we unable to concentrate on anything properly.

Sleep is important to maintain overall health of the body, When we sleep our tissues and organs get detoxified and it also boost our mood and helps in not only physical but mental health as well.

There are certain ways in order to improve sleep, the important steps are:

1) Maintain a proper sleep and wake up time

2) Do not use gadget atleast 1 hour prior sleep

3) Maintain a proper temperature- it should be a little cool

4) Make sure the room is dark

5) Do not exercise right before you sleep.

6) Do deep breathing exercise or meditation before sleep to calm your mind.

7) Drink chamomile green tea as it reduces anxiety and promotes sleep.

Enjoy your sleep and take care of your health!!

Top excuses people make to skip workout!!

People know exercising is necessary for their health but they find some or the other reason to avoid it. Here are the top reasons and ways to avoid it!!

1) I don't have time to workout- workout is never about spending long hours in gym. Even if you workout for 15-20 mins that will also give you benefit. At the end consistency is the key.

2) Gyms are too expensive- it is not necessary to join a gym for workout, you can do home workout or you can go for walk or do yoga or watch some videos on YouTube and do zumba or aerobics, etc.

3) I am already thin- Exercise not just helps you in losing weight, it helps you in remaining energetic and fit.

4) I had a stressful day- if you had a stressful day workout will help you in overcoming that stress.

5) I just had a meal- It is time to plan your routine and spare 15-20 minutes for workout.  Do normal walking after meals for better digestion.

6) I am too old for workout- Age is just a number!! Do not overexert your body but go for general workouts like walking,  stretching, yoga, etc. It will help you in boosting your metabolism. 

7) I do not have clothes and shoes- Everyone has atleast 1 pair of comfortable shoes and some comfortable clothes for workout. Start your workout and I am not asking you not to shop,  but don't use it as an excuse to skip workout. 

Top 5 causes of hypertension

 Hypertension means when your blood pressure is 140/90 or above. The danger zone of hypertension is above 180/120. Here are few causes of hypertension:

1) Stress- Stress is one of the factor which can raise your blood pressure very easily. Your body produces strss hormone which can temporarily increase your blood pressure by causing your heart to beat faster. So constant stress can cause increase in Blood pressure levels.

2) Inactivity- Being inactive can lead to fatty material build up in the arteries causing arteries carrying blood to heart getting blocked and it can lead to heart attack.

3) Lack of sleep- Lack of sleep could cause swing in hormones leading to a higher risk of high blood pressure.

4) Poor dietary choices- Packed and processed food contains a lot of preservatives which can lead to high blood pressure.

5) Inadequate water intake- When the body's cells lack water, the brain sends a signal to the pituitary glad to secrete vasopressin, a chemical that causes constriction of the blood vessels. This causes blood pressure to increase which leads to hypertension.

Top 9 tips to remember while planning meals in rainy season!!

 

Rainy season has just arrived and people are wondering what to eat and what not to.

Here are some tips:

1) Have Vitamin C rich food in order to boost your immunity as during the rainy season a person is more prone to catching cold and cough.

2) Avoid raw salads as it may cause gastric disorder or some bacterial infection

3) Whenever consuming sprouts, make sure to steam the sprouts properly.

4) Keep your body well hydrated. Do not neglect water.

5) Avoid junk food as much as you can.

6) Have herbal teas and detox water or soup everyday to boost immunity.

7) Try to avoid stored food as much as you can. Try to eat fresh food.

8) Avoid curd or buttermilk specially at night.

9) Avoid green leafy vegetables as it contains many germs during rainy season, if you are using them make sure to rinse them well and put it in hot water before use.

Top 7 risk factors for Diabetes type 2

 

Diabetes type 2 has become a common medical issue. Here are some risk factor for this medical disease to happen-

1) Genetic history- if it runs in your family, it runs in your genes. So if your parents are diabetic you need to take care of your diet and exercise.

2) Poor lifestyle - A person not making mindful eating choices, that person is more prone to diabetes.

3) Obesity- Obese person are more prone to this disease.

4) Inactivity - Inactivity reduces your metabolism and increases the chance of developing diabetes.

5) Age- As you age changes of you getting diabetes increases.

6) Blood lipid levels- Get your LDL and triglyceride and maintain the levels.

7) PCOS - Women with PCOS are more prone to diabetes.

When weight loss plateau hit!!

Many people when on their weight loss journey get stuck with their weight at some point of time. 

The reason could be simple

1) Your body was at this weight since a long time

Or

2) Your fat weight is reducing and your muscle mass is gaining.

The main solution is to stay consistent. Give your body the detox it require. 

a) Once in a week do a detox diet where you will focus on liquids and fruits and avoid lactose and gluten atleast once a week.

b) Exercise regularly for atleast 30-45 mins.

c) Manage your stress levels.

Just know you are on the right path of eating healthy and just stay focused and motivated.

Weight loss is slow- what could be the reasons!!

 

Sometimes I get clients who are getting very slow results of weight loss, they blame it on their genes but here are few reasons you might not be losing your weight.

1) Not maintaining a proper wake up and sleep cycle. It hinders the functioning of brain and you tend not to make mindful choices and tend to feel more hungry.

2) Not fixing an eating routine- it disrupts our metabolism.

3) Skipping meals- it is the worst thing you could do to your body. It slows the metabolism and you tend to overeat in your next meal.

4) Confusing thirst with hunger- most of the people don't know when they are actually hungry and when they are thirsty.

5) When you are losing your inches- it might sound surprising.. but it is a fact. When you are losing your inches that means your body is getting toned up so you are losing fat but you are also gaining muscles. So it is a good indicator.

6) Overdoing exercises- when you overdo a physical activity it might cause inflammation in the body and instead of giving you benefit harm your body to a large extent.

7) Checking weight too frequently- it can cause mental stress and in turn stress hormones have their own role to play in weight loss.

What weight loss is dangerous for you?

 

Weight loss is an ongoing trend which everyone is looking forward to (except for people who are underweight).

If done in a right way it can be miraculous and if done in a wrong manner, it can be hazardous for health.

Some people pop some pills for weight loss, which is totallly unacceptable.

Do not go for crash diet,

"CRASH DIET WILL CRASH YOUR SYSTEM"

When you follow diet in which you are restricting carbs, or fats, or protein, then that diet is restricting some nutrients which are actually necessary for the body, and in the long term it will creates nutritional deficiencies and will affect the body in the negative manner. 

Every nutrient is important for the body. Here are few tips to lose weight naturally

1) Be a mindful eater- While eating do not listen to your tongue, instead listen to your mind.

2) Include fibre in your diet in order to feel full for a longer period of time- It will reduce the cravings.

3) Have adequate water- For every 20kg, your body needs 1L water, so for 60kg person the water requirement will be 3litre and so on.

4) Exercise regularly- Do not overexert your body in the initial days itself. Let your body adapt to the exercising routine and gradually increase the intensity and duration of your workout.

5) Have small frequent meals instead of 3 big meals in order to improve your metabolism.

6) Have complex carbs rather than refined ones. Like choose whole wheat instead of maide, jaggery over refined sugar, brown rice instead of white rice, etc.

7) Start your day with 1-2 glass of normal/ lukewarm water.

8) Include fruits and vegetables in your diet in order to get that daily dose of fibre and vitamins and minerals.

9) Use smaller plates instead of bigger ones in order to reduce the quantity of food you consume.

How to choose low Glycemic Index food to lose weight faster!

 Low glycemic index (GI) food keep us feeling fuller for a longer time, thus reducing hunger pangs and cravings.

These are certain ways to choose low GI food

1) Choose high fibre or oat based cereals for breakfast rather than highly refined ones.

2) Select wholegrain or stoneground bread or loaves containing seeds and grains.

3) Basmati rice has lower GI than other varieties.

4) Add salad and soup to add bulk and reduce the overall GI rating of your meal.

5) Eat fruit instead of fruit juices or cakes or biscuits.

6) Choose banana that are a bit under ripe as they have lower GI as compared to over ripes bananas.

7) Drink water in place of high-sugar drinks!

Do you want me to write on some particular topic?

Do let me know in the comment below!! 

10 tips to keep you motivated when on diet

 We know if we are to lose weight, we have to eat fewer calories than our body spends and if we do extra exercise, we will burn more calories and lose weight faster. But the biggest problem is motivation. Here are 10 tips to keep you motivated in the process:

1) Weigh yourself just once a week and on the same weighing machine, in the same clothes and at the same time of the day and make a graph of your progress.

2) Measure your inches once in every 15 days. Sometimes the inches reduce even when the scale dont budge!

3) Keep a carrier bag in a cupboard to fill each week with the items of equal weight to that you have 

lose during the past 7 days. Remind yourself of your ongoing achievement by lifting the bag often.

4) Keep your old clothes in which you want to fit in and track your progress on how easily are you able to fit in those clothes!

5) Write down activities which  you to aim to do every day like walking or jogging or exercising, etc.

6) Set yourself a physical challenge, for eg. running a marathon.

7) Set short term goals and then reward yourself when you achieve that goal.

8) Click your photograph every month and compare your before and after photo (Make sure to click your picture in the same clothes and in the same position)

9) Plan to do something really special to celebrate reaching your ultimate goal.

10) Find an accountability patner and keep him/ her updated about your progress and tasks for the day.

Top food to treat acne!

 Acne is the most common chronic skin disease. Acne is caused due to wrong food habits like irregular hours of eating, improper food, excess of starch, sugar and fatty food. Acne can also be due to chronic constipation.

Here are certain food that can help with acne problems:

1) 2-3 fruits everyday

2) Sprouted seeds

3) Brown rice

4) Raw nuts

5) Whole grain cereals

6) Adequate water

7) Lemon honey water

8) Curd and probiotics

9) Vegetables

Keep your body well hydrated, maintain a proper sleep cycle and maintain proper food eating timings to keep your body clean internally and avoid acne.

Top 8 food to cure diabetes

 Diabetes type 2 has become such a common problem these days. It is basically a lifestyle disorder. Here are the list of 10 food which helps you in bring your sugar levels to the normal range-

1) Methi seeds

 You can drink methi seed water in the morning to control sugar levels.

To make methi seed water soak 1 tsp methi seeds in 1 glass water overnight, boil for 5 minutes in morning and drink the water along with the seeds.

2) Cinnamon stick- 

Cinnamon powder can be added to milk, salad, vegetable or cinnamon water can also be incorporated in diet.

3) High fibre food like salads and vegetables-

 Always have 1 bowl salad 10 minutes prior to your lunch to get adequate fibre.

4) Whole grains: 

Instead of refined cereals like maida, suji, opt for whole grains like bran, jowar,  etc.

5) Dry fruits and nuts-

 Have 5-6 soaked almond and 1-2 soaked walnuts in order to get the dose of essential fatty acid.

6)Hydration: 

Keep your body well hydrated as if you will remain dehydrated you will end up consuming more food.

7) Turmeric- 

It contains antioxidants and reduce inflammation in the body.

8) Flaxseeds-

 Consume 1 tsp roasted flaxseed to control sugar levels. It can be chewed or it can be added to curd or buttermilk or salad as well.

Always keep a check on your weight when you are suffering from diabetes. As too rapid weight loss or too rapid weight gain affects sugar level.

Be clear with your why!!

 

People generally want to lose weight but most of the time they are inconsistent. The reason is not having the answer to why they want to lose weight.

Do not lose weight for the society. Lose weight for yourself.

Stand in front of the mirror. Talk good about yourself. And see why you want to lose weight.

Do you want to give yourself the gift of fitness and health?

Do you want to fit into your old clothes?

Do you want to lose fat from certain areas as you feel underconfident because of that fat?

If you are already in a weight loss journey and feel like giving up in between, ask yourself why you started the weight loss journey in the first place and remind yourself of your why whenever you feel like quitting the journey.

The main thing is to be consistent and stable.

For diet related information, comment below.

How to detox your mind?

 People usually say it take 21 days for a habit formation but the truth is it actually takes 66 days on an average to form a habit. 

Make 1 habit at a time and stick to it and then move to the 2nd one. Do not try all the habit at once.

Here are few habits which you can form that will help you in the long run and lead to a better and a peaceful life.

1) Maintain a proper sleep and wake up cycle.

2) Do 5-10 minutes deep breathing exercise or meditate regularly. 

3) Spend at least 20 minutes in the sun everyday in the morning 

4) Keep your body well hydrated ( for every 20kgs you need atleast 1 litre water, so if you are 40kgs you need atleast 2 litre, for 60kgs minimum 3 litre and so on)

5) Avoid processed and fried food as much as you can.

6) Spend at least 1 hour regularly with your family talking to each other and discussing your goals.

7) Exercise for atleast 15-20 minutes every day.

8) Read any book which interests you to enhance your knowledge.

Daily stretches to keep you away from pains!!

 These days most of the people have jobs witj long sitting hours. So here are a few stretches which will help you in maintaining your posture:

1) Seated spinal rotation

a) While seated cross your arm over your chest.

b) Grab your shoulders

c) Rotate your upper body from the waist turning gentle from left to right and then from right to left as far as feels comfortable.

d) You should feel a tension on both the sides of your lower back as it stretches out.

2) Triceps stretch

1. Raise your arm and bend it so that your hand reaches toward the opposite side.
2. Use your other hand and pull the elbow toward your head.
3. Hold for 10 to 30 seconds.
4. Repeat on the other side.

3) Upper body and arm stretch

1. Clasp hands together above the head with palms facing outward.
2. Push your arms up, stretching upward.
3. Hold the pose for 10 to 30 seconds.

4) Shoulder shrug

1. Raise both shoulders at once up toward the ears.
2. Drop them and repeat 10 times each direction.

5) Neck stretches 

1. Relax and lean your head forward.
2. Slowly roll toward one side and hold for 10 seconds.
3. Repeat on other side.
4. Relax again and lift your chin back to starting position.
5. Do this three times for each direction.

These are some simple exercises which you can do even while sitting.

So after every 1 hour make sure to do some stretches to keep you fit and active.

Pleasure or pain- the reason for every belief!!

 I was recently reading the book "Awaken the Giant Within" by "Anthony Robbins" where I got to learn the concept of pleasure and pain and it got me thinking.

Why do children lie, why are people unable to stop addictions, and why are people unable to lose weight?

The simple answer is the concept of pleasure and pain!!

Children lie because they are afraid of the pain they will experience (in the form of scolding) when they will reveal the truth and they think they will gain pleasure (they won't be scolded) if they tell a lie.

People are unable to stop addictions because they think about the short-term pleasure they are deriving and the pain of leaving the addiction.

People are unable to lose weight because they think about the pleasure which they experience by eating fried and fatty food and the pain which they will experience when they will leave that food.

The simple solution is children should be taught about the pleasure they will get when they tell the truth,  for everytime they tell the truth, instead of scolding them, reward them with their favorite thing. That way they will be eager to say the truth and will stop lying.

People with addictions should picture the long-term pain that they will experience if they do not leave the addiction. So to replace the mental picture of pleasure associated with the addiction, go to the rehab center or deaddiction center, talk to people, listen to their story, and share your story and you will soon start associating pleasure with leaving the addiction and will be eager to leave the addiction.

People on the weight loss journey quit their journey mid-way because they are unable to keep up with their healthy lifestyle because of the pleasure which they associate with eating junk. But if they talk to a person who underwent a transformation journey and got rid of many diseases due to a healthy lifestyle or lost weight and how is their life after the transformation. Think about the long-term pain you will experience if you din't started a healthy lifestyle. When you will visualize pain every time you eat outside food then it will become easier for you to focus on a healthier lifestyle. 

Do not set very big targets for yourself, set a small target and reward yourself whenever you achieve that goal so that you enjoy the process of transformation!!

Decide what you want and what is stopping you from achieving your goal.

Associate the pain with pleasure so that you are more keen and consistent in achieving your goal.

Benefits of yoga for healthy life

Yoga is not just about physical stretching but also about spiritual activity and mental health. Yoga means "Union"- Union with God or cosmic mind.

Yoga has 8 components

1) Practice of abstinences

2) Observances

3) Posture control

4) Breath control

5) Sense control

6) Concentration

7) Meditation

8) Contemplation

The philosopy of yoga teaches you to stop identifying yourself with external things.

Practicing yoga makes your mind calm and clear.

There are 5 niyama and 5 yama in yoga.

5 niyama:

1) Purity

2) Contentment

3) Acceptance of pain

4) Study of spiritual text

5) Service to God

5 yama:

1) Avoid stealing

2) Avoid lying

3) Avoid greed

4) Avoid lust

5) Avoid violence

On this yoga day, indulge in yoga and rediscover yourself!!

Beat the heat this summer season!

 The temperature is rising and the energy levels of everyone is dropping. Here are a few tips to keep your body well hydrated and energetic:

1) Keep your body well hydrated- drink adequate water and always carry a water bottle with you, and if you do not like plain water then you can have detox water or lemon water or coconut water or buttermilk, etc.

2) Have adequate fruits- having seasonal fruits will help you body remain cool and energetic

3) Have adequate fibre to make sure that you dont crave for food too much

4) Avoid fried, junk and too much oily or spicy food as it makes you feel more lazy and lethargic.

Follow these simple steps to beat the heat and enjoy summers!!

Daily habits to make you healthier

Gaining health and maintaining an optimum weight requires habit formation. Here are some ways which will help you in maintaining good health 

1) maintaining a proper sleep time and get up schedule

2) Keeping your body well hydrated

3) Exercise regularly 

4) Take care of your mental health, do meditation or else do deep breathing exercise for 10-15 minutes regularly

5) Fix your meal timings

6) Include fibre in the form of fruits and salads in your everyday diet

7) Surround yourself with people who will motivate you in your fitness journey rather than demotivating you.. 

Follow easy steps and remain fit and active.

If you want to know about 7 habits of highly effective people, Click here

Simple tips to lose weight!

 Weight loss is a major problem these days. Everyone wants to lose weight or cure some or the other medical issue. All these problems are due to lifestyle problems. 

Here are some easy tips in order to lose weight.

1) Maintain a sleep and wake up sleep cycle.

2) Exercise regularly, if you do not have time exercise like on the spot jogging, jumping jacks, surface namaskar will also work, if you are unable to do any exercise do yoga.

3) When stressed practice deep breathing technique (inhale deeply through nose, hold your breath and exhale through mouth, repeat it for 5-6 times)

4) Eat mindfully ( do not overeat or undereat)

5) Drink adequate water- learn to differentiate between thirst and hunger

6) Have small frequent meals rather than 2-3 big meals

7) If you have sitting profile walk after every half to 1 hour (to increase your concentration levels and to lose belly fat)

Follow these certain tips in order to have a healthy lifestyle..