Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Monday, April 13, 2020

6 Benefits of Turmeric Milk(Golden Milk)

April 13, 2020 2
Turmeric is the most commonly used spice in India. The deep orange-yellow powder is used as a dye and flavoring agent in most of the Indian recipes.


Image by Steve Buissinne from Pixabay


Derived from the roots of Curcuma Longa of the ginger family, a leafy plant native to the Indian subcontinent, it has an earthy consistency, and a warm flavor and mustard-like aroma.It is extensively used in Ayurvedic medicines. It's constituent Curcumin which is responsible for its antibacterial, anti-inflammatory and antiseptic properties.Turmeric milk is the best way to get maximum benefits of it. Curcumin is fat-soluble and when mixed with milk it gets absorbed by the body quickly.   




The Health Benefits of Turmeric Milk 


  1. Boosts the immune system
    It has anti-bacterial, anti-microbial and anti-viral properties. It provides relief from cold and cough. It helps in building the body's immunity to fight against external aggressors and diseases.
  2. Prevents cell damage
    Curcumin is rich in antioxidants which helps to fight any cell damage and reduces free radicals. It
    protects the body from oxidative stress.
  3. Reduces inflammation
    It helps in reducing inflammation in the body. It acts as a natural aspirin that can cure swelling and pain. It improves bone health. It is a good health drink for gym-goer and people suffering from arthritis and joint pain.
  4. Helps to get better sleep
    It protects against oxidative damage and produces tryptophan (an amino acid) which promotes an undisturbed sleep all night. It helps people who are suffering from insomnia.  
  5. Purifies blood
    It boosts blood circulation in the body. It is also a blood thinner that helps in cleaning the lymphatic system and blood vessels from impurities. 
  6. Improves mood
    It reduces symptoms in people with major depressive disorder. It improves memory and brain function. 

    How to make Turmeric Milk 


    1. Take 240 mL of whole milk and bring it to b boil and reduce the flame.
    2. Add 1 inch grated fresh turmeric root or 1 teaspoon turmeric powder. 
    3. Add a pinch of pepper powder which increases Curcumin bioavailability.
    4. You can add a pinch of cardamom or cinnamon powder to enhance its taste. It is completely optional.



    Sunday, September 30, 2018

    How Coconut Water Help In Weight Loss | Health Benefits Of Coconut Water | Nutritional Facts Of Coconut Water

    September 30, 2018 0
    How Coconut Water Help In Weight Loss | Health Benefits Of Coconut Water | Nutritional Facts Of Coconut Water


    Coconut water is the clear liquid found inside an immature coconut. As the coconut mature the water is replaced by coconut meat. Coconut water is sometimes referred to as green coconut water because the immature coconut is green in color. It is commonly used as a beverage and as a solution to treating dehydration. It is also tried to high blood pressure and to improve exercise performance. Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrates in the form of sugar and electrolyte. Don't be confused with high fat coconut milk or oil, coconut water is cleared water present center in the fruits that is tapped from young, green coconuts. Coconut water has less sugar than many sports drink and much less sugar than sodas, cold drinks, juices. Plain coconut water is a better choice for adults and kids also.

    Nutritional Fact Of Coconut Water

     If you consume a cup of coconut water contain 45 calories and carbohydrate make up the majority of the calories content with 8.7 grams per cup of serving of which 6.26 grams of sugar According to the center of disease control and prevention you need to consume 25 gram of fiber per day and coconut water is provide 2.6 gram of fiber per serving and it contains 2.6 gram of protein and less then 1 gram of fact.

    Coconut water offers a good source of vitamins and minerals making it a nutritious drink. Per serving of coconut water provide 5.7 grams of vitamin-C, along with folate, riboflavin, thiamin, niacin and vitamin-B6. Coconut water also can provide mineral including potassium, sodium, calcium, iron, magnesium, phosphorus, and zinc.

    Benefits Of Drink Coconut Water

    • It prevents dehydration:  Coconut water helps maintain the body fluid level and its potassium content helps maintain water pressure level in cell and blood. In developing countries where clean water is scarce, coconut water can be life-saving and save people suffering diarrhea, or cholera.

    • It fuels your brain and muscles: Due to its electrolyte content, coconut water improves nervous system function and nerve transmission. It helps muscle spasms and cramps
    .
    • It fights aging: Coconut water content a compound called cytokinin, which protects the cell from aging and cancer.

    • It aids digestion:  Improves digestion and metabolism through bioactive enzymes. It can also aid the absorption of food.

    • It supports the immune system: Its lauric acid content is anti-fungal, anti-bacteria, anti viral. It boosts the immune system in fighting and in fighting infection whilst helping to eradicate intestinal worms and candida.     

    How Does Coconut Water Help In Weight Loss

    Weight loss

          You mary think that why coconut water for weight loss and not anything else recommended for reducing weight loss. You may find that many foods that help you stay fit and reduce calories to stay fit. You get multiple benefits from a single cup of coconut water. Reasons of drink coconut water will help you to lose weight.


    • Low In Calories 
    • Increases Metabolic rate
    • Lower Cholesterol
    • Improves Insulin Sensitivity
    • Builds Lean Muscle
    • Supports Thyroid Function
    • Keeps your Body hydrate  

    When To Drink Coconut Water

    • After workout
    • Early in the morning with a dash of lime
    • Lunch or post-lunch
    • After a hectic day 

    Conclusion

    Drinking coconut water more then once or twice a day can lead to a rise in the sugar level. High sugar intake will not help you to lose weight. Coconut water also contains 0.5 grams of saturated fat that is bad fats and will you lead to gain weight. Also avoid package coconut water. Drinking it regularly will help you to stay fit. 

    Saturday, August 25, 2018

    eggs for weight loss | other health benefits

    August 25, 2018 1
    eggs for weight loss | other health benefits

    nutrition value of eggs

    Eggs contain about nine vitamins, eight minerals, two amino acids and many other micronutrients.
    A few important nutrients are calcium, vitamin B12, thiamine, protein. These nutrients are helpful in burning fat.

    Eggs for weight loss

    Eggs have always has been thought to be a food with high calories and so many people start avoiding it while trying to lose weight. But this is one of the biggest mistakes one can do. Eggs are rich in protein, healthy fats, vitamins and minerals. Eggs could easily be one of the best food to consume in your regime. Some facts to prove that are-

    Eggs boost the metabolism

    Eggs are the complete form of protein. It contains all the required amino acids and in the right proportion.
    Eating a diet high in protein has been shown to increase metabolism and help in burning more calories due to the thermic effect of food.
    The thermic effect of food means the amount of energy required by the body to metabolize the food. And the energy required for proteins is higher than fats or carbs.

    It's very cheap and easy to prepare

    Eggs are one of the cheapest and most easily available food items. It can be one of the best choices for breakfast in a weight loss program. And it is very easy to prepare.
    Eggs are tasty in every way we prepare them to be it boiled egg, scrambled eggs, poached eggs, omelet, etc.
    A breakfast that is high in protein and fats is the best one can have in the morning. This will help kick start your metabolism.

    Eggs are very low in calories

    One whole egg contains about 75-80 calories, but it is filled with lots of nutrition.
    One egg meal may contain 2-3 eggs. Three whole eggs will constitute about 230 calories. If we add some veggies along with it then it will become an excellent meal as it is a combination of good carbs, protein and fats.
    You will have a complete meal under 300 calories and it saves you from consuming high-calorie food.

    Eggs are high in protein

    Eggs contain a high amount of protein which allows us to burn fat. It improves our metabolism.
    Protein is the most important factor while losing weight as it helps to maintain our muscle mass. The fact is that if we lose muscle mass during our weight loss it will decrease our metabolism and we might not be able to lose weight.

    Presence of vitamin B12 in eggs

    Vitamin B12 is necessary for breaking down fat and using it as energy. It works with our metabolic system and helps to remain more active throughout the day. This helps us to continuously burn fat after we have consumed eggs.

    The recommended dose for Beginners:1-2 whole eggs 
                                             Intermediate:2-3 whole eggs


    Sunday, July 15, 2018

    how to reduce weight fast at home

    July 15, 2018 63
    As we all know there is a lot bad information about loosing weight.
    These ways does not help instead they make you depressed and sometimes people end up gaining more weight.
    However there are some proven natural ways which can help you loose a lot of weight.Now I am going to give you 10 ways which will help you loose a lot of weight at home.

    1. Drink at least 2-3 liters of water daily-

    This is one of the most easiest and effective ways to loose fat.It will flush out all the toxin elements from your gut(stomach).
    And when your gut is healthy,you would have a very good digestive system.
    Drinking water before a meal will help you in consuming less food.The lesser the amount of food you consume more is the chance to loose weight.
    Having water in the morning just after waking up kick starts your metabolism.
    drinking water instead of cold drinks will help you save lot of calories.

        2. Eat fats to loose fat

    It is a very wrong conception that having fat in diet will increase your weight.Instead of which fat makes your body better in fat mobilizations. 
    This means when you are low in energy your body will try to use your stored fat reserves for energy.

        3. Increase your stock of healthy snacks

    You can replace the unhealthy snacks like samosa, aloo chop, vara,noodles etc in the evening with snacks like peanuts,almonds,dates,any fruit ,kala chana, chana sattu.

         4. Add protein to your diet

    Increase the amount of protein definitely makes sense when it comes to loose fat.It takes longer to get digested keeping us full for longer period of time.
    It helps in maintaining and increasing muscle content of our body.More the amount of muscle in your body the faster you would loose weight.
    High protein diets have been shown to reduce hunger.

         5. Eat slowly

    People you eat faster are more prone to increase weight.It has been researched that human body requires 15-20 minutes to have a feeling of fullness.
    So if you eat faster you can easily eat beyond your required limit without feeling full.

          6. Add eggs in your diet

    Egg is one of the highest and cheapest source of protein.the high fat and protein content will give the feeling of fullness.
    It has been researched that people having eggs loose weight 60% faster than others.

         7. Sleep enough

    Most people ignore the fact of sleeping.A sound sleep of 7-8 hours can help you loose a lot more weight.
    Sleeping will relieve you of stress which is very important for our growth hormone.This hormone plays a very important role in reducing the fat from our body.

         8.Walking

    Adding walking to your routine will help to increase the caloric deficit you are trying to create.
    Having a 30 minute walk in the morning or evening can make a lot of difference.It will relieve you from stress,connect you with nature and help you loose weight.

         9.Avoid sugar

    Avoiding sugar will make the most significant effect in your weight loss program.This is because sugar gets digested very quickly and our body being unable to use the immediate supply stores it as fat.
    Avoiding sugar alone can help you loose up to 2 kg of weight in a month.

       10. Avoid having refined foods

    The more you stay away from refined items better are your chances of loosing weight.Refined foods like parathas,bread,white rice, soda, pastries etc.
    Mostly the items prepared from refined flour.

    for more information-

    Wednesday, July 4, 2018

    low weight high reps | fat loss | HIIT

    July 04, 2018 1

    Many people still feel that performing higher no of reps will help will them loose more fat.But this is a complete myth in the fitness industry. Today i am going to burst this myth so that all my viewers are able to loose more fat.

    This myth have developed from the fact that the higher amount of time be perform any exercise the soreness we get in our muscles.We also get more tired.This fact is true to some extent as lifting any weight for longer period of time might  help you loose a few extra calories but in the long run it will surely not help.

    This fact will help you to understand that better. When people perform higher no of reps with a single weight their ability to lift higher weights goes away. They keep on lifting smaller weights. If you are newbies to the gym you might gain a few pounds of muscles but after few months your growth will stop. You will get more frustrated and even might leave the gym and stop working out.


    Consideration

    Now I will explain in detail what happens actually. When you continue lifting lighter weights with higher reps you continue to increase your endurance, when you should be gaining muscles. This form of exercise are important for athletes like marathon runners, footballers etc. This is not the strategy for a person who is trying to loose fat. The best way to loose fat is by gaining more amount of muscles. It has been researched  the that for every pound of muscle you gain you would loss 50 calories more. Lean muscle tissue boost your metabolism and ability to burn fat.

    Any person who is trying to loose fat must keep his focus on lifting heavier weight.Keeping the rep range in between 6-12.Within this rep range you will be able to lift higher weights.

    HIIT(High intensity interval training)




    Using, HIIT is the only way we can use higher reps with lighter weight for fat loss .In HIIT the main purpose is to perform a certain exercise for a fixed period of time (ideally 30 secs) followed by 20 secs of rest period.Repeat this exercise for 4-5 times for a particular exercise.

    Wednesday, June 27, 2018

    cinnamon for weight loss

    June 27, 2018 0
    cinnamon sticks.jpg
    Cinnamon is obtained from the bark of several
    trees of genus cinnamon is a very important part of Indian cuisines,sweet etc.It has a very beautiful aroma due to the presence of its essential oils.The term cinnamon is used to describe the mid-brown color.Indonesia and China produces about 75% of the world's cinnamon.
    And after several days of personal i have come to know that cinnamon can help you loose weight.
    And after reading these facts you will also feel that cinnamon is a magical spice for weight loss.

    1. Having cinnamon in your diet will help stabilize your blood sugar level .

    2. Cinnamon actually reduces the insulin sensitivity of your blood.So  actually when you consume any food you will require less insulin to break down the food.This in turn will reduce the chance of converting the food into fat.

    3.. Cinnamon helps in mobilizing sodium benzoate. This may not sound important to you but it helps in increasing brain activity.an increase in brain activity will help you take better decisions,relive you from stress.lesser the amount of stress more are the chances of reducing weight.

    4.When had with any kind of food it will prevent insulin spike.this means with the help of cinnamon the same food will take longer to digest and will provide energy for a longer period of time.

    So if you have atleast one teaspoon of in your diet it help you lose lots of fat .the increase in energy levels will help you with your workouts.

    Foods along with which you can have cinnamon for better results:


    • You can add 1 teaspoon of cinnamon powder to your coffee.The caffine inside coffee will help mobalize the fats.As fats have very good effect on your brain and cinnomon along with it will increase brain activity.
    • You can also have it with yogurt .Yogurt is a source of good fats and cinnamon along with it makes it a very good food for weight loss.
    • You can also have it with honey.
    And these tips are specially for my readers:
    1.You can apply cinnamon along with honey on you face to get rid of acne.








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