Good morning to every one.
Today I want to talk about the morning fight between mind and heart in which 90% of the time mind is the culprit. Heart says \'Wake up and go to park, breethe the healthy air, walk and change your lifestyle for a healthy and better living\'. Mind says \'Ek din se kya farak padta hai, kal se jaoonga park \' and that tomorrow never comes in your life.
We have to earn every calorie we take in. Its the magical combination of 'Eating Right and Morning Walk'.
Go go go go...Beat your mind and listen to your heart.
Stay fit, stay healthy.
Result May vary Person to Person " Disclaimer "
Most people are not familiar with the benefits of the watermelon seeds. Practically, their properties are almost not used since many people throw the seeds away. The ones who consume the seeds not knowingly improve their digestion and the clean the digestive tract by discarding the intact.
The seeds themselves are rich in iron, manganese, polyunsaturated and mono saturated healthy fats, antioxidants, calcium, magnesium and vitamins A, B and C. One of the antioxidants they contain is the citrulline which helps to widen blood vessels, helps with angina pectoris and high blood pressure as well as with arteriosclerosis.
They also contain diet fibers needed by the digestive tract in order to function normally and help in case of intestinal parasites. Additionally, the fibers are essential for the treatment of guided diseases, inflammation in the body and treating jaundice. However, in order to use the healing properties of the seeds you need to crush, boil or bake them and get to the precious content.
The seeds can be consumed as a snack or in the form of tea. Using them in whichever form you choose to, you will improve your memory and concentration, give luster and tightness to your skin and enhance the function of the heart and the muscles. Additionally, the watermelon seeds are considered to be effective in boosting potency and libido of men as well as for treating diabetes type 2.
Watermelon seeds are very high in protein, with 1 cup of dried seeds containing 30.6g, which is 61 percent of the daily recommended value. The protein in watermelon seeds consists of several amino acids, one of which is arginine. While the body produces some arginine, MedlinePlus states that some health conditions may benefit from additional arginine. Some of the health benefits of arginine include regulating blood pressure and treating coronary heart disease. Several other amino acids make up the protein in watermelon seeds, including tryptophan, glutamic acid, and lysine.
Watermelon seeds are also loaded with several of the B vitamins. The American Cancer Society reports that B vitamins are necessary for converting food into energy and other important bodily functions. The most prevalent B vitamin in watermelon seeds is niacin, with 1 cup of dried watermelon seeds containing 3.8mg, which is 19 percent of the daily value. Niacin is important for maintaining the nervous system, digestive system and skin health. Other B vitamins in watermelon seeds include folate, thiamin, riboflavin, vitamin B6 and pantothenic acid.
Calories - 200 kcal
1 whole wheat roti
100gms chicken (boiled)
1/2 onion chopped
1/2 tomato chopped
1 small green chilli
A pinch of turmeric
2 tsp coriander powder
1 tsp red chilli powder
1 tsp ginger garlic paste
Salt to taste
1 tsp oil
Take a non stick pan and add oil in it. Add ginger garlic paste and green chilli.
Add onions and saute till light brown.
Add tomatoes, masalas and salt and saute for 2 mins.
Add the boiled chicken, 1/2 cup water and simmer the gas and cover for 2 mins to enhance the flavour.
Take the roti and place the thick chicken masala on the roti and roll it into a Frankie.
With the beginning of 2016, its time to be trending with the new â€˜in foodsâ€™ of this year! Last year people were either â€˜strictly vegetariansâ€™ (Joking, we all know what New Year resolutions are like) or were eating gluten free food. Instagram was also flooded with pictures of frozen yoghurts and fancy smoothies. Even coconut water was rather in, especially for all the fitness freaks. So hereâ€™s my attempt at the 6 top foods that should be considered this year:
Celery is the new spinach -
Celery is loaded with vitamin C, vitamin K and various other antioxidants with nutritional value. It also has some tricks up its sleeve aka phytonutrients, which provide anti inflammatory benefits! Its also the best crunchy low cal veggie to eat with some dip â€“ the healthy kind of finger food!â€‹
Green Tea -
Oh where do I start! It helps in weight loss, its good for your hair and skin, itâ€™s the best replacement for tea or coffee and it even combats allergies! This magic liquid can also boost eyesight, reduce cholesterol levels, promotes oral health while also helping one relax. Wow, so much in one cup.
Have you ever realized that the little crunch in some gol-gappas is due to sprouts? Iâ€™d trick my child into eating 10 of them just for to get some sprouts in my kids system! Theyâ€™re a great source of Vitamin K, vitamin C, fiber and other essential nutrients. Some surveys eve suggest that sprouts have therapeutic benefits and could even prevent diseases â€“ goodbye flu! They can be added to salads, sandwiches, soups or even snuck into pastaâ€™s and stuffed chickens. Sprouts have more volume and few calories so they do help in your weight loss process.
Theyâ€™re a great source of calcium, theyâ€™re super filling thus making them the healthiest mid day meal and they look pretty! Strawberry, blueberry, banana-honey, chocolate, banana-strawberry .. you name the flavor and it could be presented to you. Itâ€™s the new soya milk for the fitness fanatics and the best way to make your kids get some calcium in their body.
Walnuts contain some rare and powerful antioxidants which have varying benefits â€“ from cancer fighting properties to preventing heart related problems to a reduction in type 2 diabetes. Just like an almond, a walnut also improves brain health and is highly recommended! Another added factor is that walnuts help in weight loss and overtime help you maintain your ideal weight.
Pancakes are honestly under rated items on any menu. They could range from gym-fit-healthy to heavenly-chocolate-overdose. Theyâ€™re the perfect breakfast â€“ topped with maple syrup or maybe made with a banana filling. Have you ever had ham and cheese pancakes? Theyâ€™re to die for. Pancake desserts going from healthy with fruit to topped with Belgium chocolate mousse â€“ each bite is better than the other! And the best part is theyâ€™re super easy to make at home.
In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to firstname.lastname@example.org or call at 9535271586/08049538592.
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There is a misconception that retirement indicates old age. Retirement is only given to your work but not for your body. This is best stage of life where you get some time to focus on your body. Being fit and healthy after retirement will help you to enjoy life to the fullest. I would like to present an insight and few tips on how to stay fit after 60â€™s.
Never think you are old or aged but instead try to listen to your body. Love yourself. Self love will help to love others in a better way. Focus on your lifestyle. Healthy eating, Physical activity, positive thinking etc; are the basic lifestyle modifications. Choose one area and try to focus on that. Keep your steps small but consistent.
Physical functioning of the body begins to slow down at this age. Metabolic rate comes down. Focus on eating small meals number of times in a day. Plan at least six meals in a day that is three main course meals Breakfast, Lunch and Dinner and three snacks.
Whole grains and unrefined carbohydrates are the best sources of energy. 80% of our calories from INDIAN diet come from carbohydrates. These are the major sources of energy for the body. Carbohydrates convert into glucose and utilised by the body to do work. So be very careful while selecting carbohydrates. Grains, pulses, legumes, millets are the major sources of carbohydrates. With the advent of westernization we started processing the basic grains for easy use and for easy energy. This created a huge problem to health and we ended up with type two diabetes. All your sources of carbohydrates should be whole. They should have fibre in them. Prefer eating unpolished rice, pulses as whole than split. Make sure at least you have one meal made with millets. They are slow burning carbohydrates and are good for diabetic people.
Eating good quality protein is must. Proteins are the building blocks of human beings. They are present all over the body from cellular level to structural level. Eating protein rich food helps to increase metabolism, improves immunity, support bony structures, delays aging. Nuts, seeds, sprouts, beans, lean meat, fish, egg, milk and curd are the best sources of protein. Few people suffer with food allergies or indigestion. Avoid the allergic food as much as possible. To overcome indigestion issue rotating the food is best option. Do not eat same kinds of nuts, seeds, sprouts, and beans daily. Instead try to include different proteins in a day. 0.8gm of protein per kg body weight is recommended daily.
Be cautious while using Fats. There is a myth that fats make us fat, but no, sugar makes us fat. Serum cholesterol is not directly connected to the dietary fat. We need fat to insulate our body; every organ is cushioned with fat. Fat soluble vitamins like A, D,E, K are absorbed into the body only with help of fat. Fat is also required for the better bioavailability of phyto nutrients and carotenoids . These nutrients play a major role in preventing cancer, diabetes and cardiovascular diseases. Focus on eating healthy fats from sesame seeds (unrefined cold pressed sesame seed oil for cooking), olive oil, coconut oil, rice bran oil, ghee, flax seed oil. We also get good fat from nuts, egg and fish. Limit eating fats present in deep fried, processed, refined and ready to eat food. As the fats present in them gets hydrogenated and this kind of fat is not suitable for your body. Body cannot process this fat and hence results in serum triglycerides.
Be liberal with vegetables and play with fruits. They are the natureâ€™s gift to humans. They are packed with vitamins, phyto nutrients, carotenoids, flavours. These are all essential for bodily functions. Vitamin B,C, E are very rich is yellow, orange and green coloured fruits. They help us to stay hydrated, free of toxins and they all are excellent antioxidants. The more colourful your plate looks the more colourful your retired life is going to be. Aim to eat at least a cup of raw vegetables salad and two fruits in a day. Limit the consumption of high sugary fruits like mango, pineapple, chikoo, custard apple.
Apart from healthy eating, being physically fit is also most important. The more we move our body the more active it becomes. Physical activity helps to release endorphins. These endorphins release out your stress from the body. Make sure to have at least 45 minutes of physical activity per day. Select the activity which you enjoy most and suits your body. Stay hydrated always during physical activity. You can also split your activity to two times a day 20-22 minutes per session or three times a day with even less time per session. Short span exercises best suits for people with arthritis, spondylitis or any structural issues.
Finally I want to emphasise on maintaining a healthy lifestyle. We are now loaded with information, but to put this in action we need strong motivation. Self love is the key to motivation. This body has put a lot of effort to succeed although your career, now this is the time to take care of it. Simple love and accept your body for healthy aging.
Take home Message:
Always be young at heart.
Eat whole grains, pulses and legumes. Include them in daily diet. Avoid refined, processed ready to eat foods and deep fried foods.
Good quality protein is must for disease free aging.
Be smart while selecting fat. Omega 3 rich fats (nuts, seeds, fish) are good for heart health. Never over heat fats above their boiling point.
Remember 5+2 = 5 serving of vegetables + 2 serving of fruits is must for daily dose of vitamins and minerals.
Be physically active.
Self love is not selfishness it is self respect.
MS Applied Nutrition (U.S.A)
Certified Food and Spirit Practitioner
A moderate part of our population work in shifts or in night shifts. It is quite difficult to maintain a healthy lifestyle while working in night shifts. Some of the typical health issues faced by the people working in night shifts are as follows:
Weight gain or weight loss
Gastro intestinal disorders
Lack of sleep
Lack of concentration
Some possible reasons for these might be :
Too much caffeine
High fat snacking
Infrequent eating during the day
Over eating during the night
Lack of exercise
Nutritional tips to survive night shifts:
Eat small frequent meals as opposed to large heavy meals .
Eat more protein & less carbohydrates during your shifts.
Avoid sugar and sweetened beverages.
Chose healthy snacking options like whole fruits, salads, whole wheat or oats crackers and cookies and yogurt
The diet must contain omega-3 fatty acids. This helps in keeping you alert and energetic.
Limit caffeine intake.
Finish cooking before your shift starts
Drink plenty of fluids.
Carry in between meals and snacks from house with you to avoid fast food and junk food.
Drink good amount of water to stay hydrated and healthy.
Night shifts are not easy. But night shifts should not make your lifestyle unhealthy. As there are excuses to depend on junk foods and fast foods, there are also excuses to remain healthy. Only the cloice being yours. What you choose is actually what matters the most. If you choose to be healthy no one on this earth can detrack you. Your determination, willpower and motif towards life has to be positive to remain healthy. Then only you can change the world into a healthy nutritious world to live in in near future. Keep smiling stay healthy.
~Dt. Deepalekha Banerjee
This website provides Loss Weight information and is only intended to assist users in their personal Loss Weight efforts. Nothing contained in this website is medical advice or diagnosis nor should any information in this website be construed as such. While the Loss Weight results shown on this site are typical, they are not guaranteed results. Individual Loss Weight results, amount and time duration will vary.
You are urged and advised to seek the advice of a physician before beginning any Loss Weight effort or program. Pregnant woman or individuals with certain health condition are specifically warned to seek professional medical advice prior to initiating any type of Loss Weight effort.
Loss Weight can create physical changes that should be professionally monitored. Medical monitoring is especially important for people with a known medical condition. If you are currently being treated for an illness, taking any prescription medications, following a specialized diet plan to treat a disease or have a known medical condition, it%u2019s especially important to show the planed diet chart to your physician. Any plan modifications by your physician should be followed.
All before and after photos on our website show real patients who have lost weight through the Loss Weight program special designed by us as per there requirement. These results are typical but not guaranteed. Your individual results will vary in terms of Loss Weight amount and duration to achieve the Loss Weight
Mango ice cream recipe
Serving size: 70 G
Mango pulp: 100 G
Bufallo milk: 100 ml
Cream: 1 tbsp
Protein Powder: 40 G (Name on request)
Sugar: 15 G
Blend and refrigerate.
Makes 3 servings of 70 G each
Each serve contains:
139 cal, 5.7 G proteins, 22 G carbs, 12.3 G fats, 121.6 mg potassium, 31 mg sodium, 58 mg phosphorus
Spearmint, also simply called mint, is in the same family as peppermint but is a different species. The main active ingredients in spearmint are Mint L-carvone and limonene. The leaves are the parts of the plant that are used for their essential oils that contain menthol and flavonoids.These compounds can boost overall health in a surprising number of ways. Spearmint tea is often considered a sweeter alternative to peppermint tea.
Health benefits of spearmint tea-
1. Hirsutism & PCOS
Hirsutism is the condition of a woman having a large amount of dark, coarse hair such as above the lips, on the chin and on the chest and back. It's caused by having higher levels of male sex hormones. Drinking 2 cups of spearmint tea for a month had lead in reduction of testosterone levels, a male hormone along with other symptoms like acne, infertility.
2. Relief stress
In spearmint tea one the most powerful active ingredients is menthol which helps to produce a calm & relaxed state. So if you are suffering from chronic anxiety include a cup of spearmint tea it will help to ease your mind & eliminate negative effects of chronic stress hormones from your bosy system.
Spearmint Tea extends its benefits and goodness in curing digestion related problems. Sip a cup of Spearmint tea after a meal and before going to bed for few weeks to solve the digestion related issues and soon you will be relieved from indigestion. The people who suffering from sound in the night when they sleep, consume a cup of this tea before sleeping for a month.
4. Morning sickness
Morning sickness refers to nausea and vomiting if seen in non-pregnant women, Drinking 1 cup of Spearmint tea daily helps in curing nausea sip it slowly to feel better.It is even common during the first months of pregnancy to be absolutely sure, it%u2019s a good idea to consult your doctor first.
5. Helps to reduce inflammation
The anti-inflammatory nature of spearmint tea is well-known, and it is commonly used to eliminate headaches and other pain throughout the body, particularly at the joints.This tea has been found effective for both acute and chronic cases of inflammation.Rheumatoid arthritis, asthma, allergic rhinitis and colitis are just few of the inflammatory issues that spearmint can help resolve.
6. Relief IBS (irritable bowel syndrome)
Don%u2019t let severe abdominal pain and other symptoms of irritable bowel syndrome take a toll on your life.Although there is no cure for IBS, there are things you can do to cope with this condition.Drinking one cup spearmint tea post meal helps in reduction of abdominal pain, flatulence and stool frequency.
How to prepare the spearmint tea ?
Step 1: Put 1 tsp. of dried and ground spearmint leaves or fresh, finely chopped spearmint leaves in a tea cup.
Step 2: Pour 1 cup of boiling water over the spearmint leaves.
Step 3: Steep the tea for 10 minutes.
Step 4: Enjoy the spearmint tea.
Note- pregnant & breast-feeding women's, it is still a good choice to ask doctor relating to amount before sipping.
A systemic cleansing and detox is definitely the way to go after each holiday. It is the key to fight high blood pressure, heart disease, cancer, and other health-related illnesses.
DETOX DRINK WILL INCLUDE-
1. 9 cups of water
2. 9 leaves of mint leaves
3. 1 tsp of grated giner
4.1 slice of lemon
5. 1 slice of cucumber with peel
Soak it overnight and strain the next morning , drink in sips the whole day . Follow it three times in the week after the vacation and feel the difference. You not just loose that extra weight but also cleanse your body, mind and soul .
With the detox drink you can enjoy the following food-
Fruits: any and all fresh fruit
Vegetables: any and all fresh vegetables
Fish: fresh, canned in water or olive oil
Lean red meat, chicken (without the skin). Limit to two serves per week.
Legumes: dried or canned, such as kidney beans, chickpeas, lentils
Eggs: preferably organic
Olive oil (preferably extra virgin), Coconut oil (unprocessed)
Nuts: raw unsalted almonds, walnuts, macadamias and cashews
Seeds: raw unsalted sesame, pumpkin and sunflower seeds
Green tea, white tea, weak black tea (decaffeinated)
Water: from one to three litres of water per day
Foods to avoid-
Milk products (except ? cup unsweetened yoghurt with acidophilus each day)
Sugar, honey, maple syrup, artificial sweeteners
Grains: wheat (bread, biscuits, cakes, pasta), rye, barley, oats, spelt and rice
Note: Don't detox if you are pregnant, breastfeeding, elderly, are underweight or if its against your health practitioner's recommendation.
#Superfood #winterfood #sweetRecipe
Do you know that 100 grams of garden cress seeds offers 100 mg of iron ❓
Who would have thought that this tiny seed is a goldmine of iron..!!
So many healthy things together .Satisfying your sweet tooth never got healthier .Consume them daily without any guilt as they are super healthy and super easy to make.
Halim Ladoo is a traditional Maharashtrian sweet made with iron-rich garden cress seeds. Other ingredients like jaggery and almonds also add to the iron quotient of these delicious ladoos.
In this healthy version, we have even reduced the amount of coconut used to minimize the intake of saturated fats.
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These days due to poor eating habits and lesser outdoor activities we are facing serious disorder of poor digestion. Check out the foods tips which can help you enhance your digestion for good health and lifestyle.
Instead of refined oil use ghee in your food.
Coconut oil boosts digestion and enhance immunity
Have yogurt in your meals at least once a day.
Apple cider vinegar 15 min before lunch
More salads in pre-meals.
Have divided and small meals.
Remain hydrated with water intake
No early morning tea.
Manage your stress levels.
Don’t skip food or change meal timings
Avoid excessive alcohol or caffeine.
Don’t mix solid and liquid diet.
Losing weight is a challenge for those who had been on higher side of weight & when it comes to maintaining that lost weight after "Diet" it's a bigger challenge as nobody would like to follow diet for rest of life.
Let's us see what actually dieting means? Dieting is healthy lifestyle modification from your current lifestyle. To put it correctly it is your eating and lifestyle habits which make you put on weight. You can diet but the moment you go back to your old erratic eating habits then the old kilos will come back as well. You don’t have to change your whole life but you can add few small changes which can make a big difference.
"Make small lifestyle changes which will last forever.”
Practice mind full eating
Mindful eating is the practice of listening to internal appetite cues & paying full attention during the eating process. It involves eating slowly, when you eat this way you are most likely to stop when you are truly full. Mindful eating helps with weight maintenance by targeting behaviors that re-commonly associated with weight gain.
Binge in portion control
So another bonus here you don't have to say "good bye" to your favorite foods. Yes, heard right give up food is not solution. Always plan your cheat meal it can be either once a week or once in ten days choosing which meal as per you either lunch or dinner. At the same time don’t make junk food the ‘treat’ food. It is not a reward, or a medal for your hard work it is just food. Remember that you don't have to stuff yourself till the neck just eat limit slowly after few bites wait your body to respond & stop, so that later you are not surrounded by guilt which in turn returns punishing yourself.
Love yourself don't be obsessed
You weigh yourself every day minor fluctuations make you stressed out then you start calorie counting which create a havoc & more mess. We worked hard, achieved our goal love yourself for that don’t obsess. You can sustain the weight by keeping to some healthy habits and still enjoy life. Check your weight once in week to keep track fluctuation of 800 gms -1 kg is almost normal but if difference is more we simply need to work on it calmly it's easier to lose a little weight than a lot manage your exercise well. Obsession will only make you hate weight loss and go mad.
Exercise to stay fit
Exercise adds extra kick in fitness, so even if you don't have time for a workout one day, walk instead of driving. Bypass the elevator and take the stairs. Go for a walk after dinner. Still too lazy for exercise read our blog- https://healthymantra.co/top-effort-less-exercise-anyone-can-get-tone-body/ Find ways to incorporate movement into your day.
When it comes to maintaining weight sleep also plays important role. Yes! Just as you work entire day your body do need some rest to revive it hence do take good sleep of 7-8 hours erratic sleep hours could be possible reason for disturbed weight also eat breakfast every day to kick-start your metabolism and prevent overeating throughout the day. Make healthful choices such as oatmeal or fruit or whole-wheat toast with ½ tsp peanut butter along with egg white.