Category Archives: Advice

As we all understand, nowadays, we are so concerned about our health, the amount of fats situated in our belly, in our bulky thighs, and losing fatty arms, and also do not forget that love handles side fast on your stomach pile.

Routines but first thing we observe in people are their pile, but no worries, here are some amazing simple workout plans that will be easy for you to follow in your day-to-day life.

1. Start with some simple yoga posture.

Scientific study says, the way we sit, the way we stand, are the part of posture we are having now.
The best way to practice your best posture will help you to avoid excessive body fats, especially on the belly.
There are some conscious activities in day to day life you can practice. For example, sit on the ground comfortably. You will be sitting on the ground at a 90-degree angle, whenever you have the choice to sit. Focus on your conscious breathing ,it will help you to balance your rhythmic pattern of breath in and breathe out .Breathing deep is the solution to all the problems ,slowly but steadily it will show great results on your tummy.

2. Surya Namaskar and Yoga and its amazing benefits.

It is said that a set of Surya Namaskar will help you to burn 13.90 calories. so at least 10 sets of Surya Namaskar will help you to burn 139 calories which is more than calories we lost in 10 minutes of swimming.

3. Save at least 3days for cardio in a week

Cardio is an excellent way to burn calories ,it includes exercises ,sports which increase your heart rate vigorously. the amount of energy you lost, your fats will help you there. So in cardio you can do a set of squats, pushups,(start with knee push ups), plank is an amazing exercise i feel, do skipping running etc.

You can practice swimming as exercises, again your breathing techniques and balancing your whole body with all opposite waves, will give you strength and energy will be needed to do so.

4. Simple but effective and affordable sports.

We end up doing things by saying some reasons , for eg .we can’t afford gym membership or expensive sport equipment and coaching to stay fit.

Let’s keep it simple ,Add running, skipping, cycling, in your exercise. set a small , small target and complete it .It will inspire you to build inspiration for your own good and our immense willpower and discipline ,the sense of knowing what is important and what is not.

A balance lifestyle is a saviour routines and rituals will give you an immense level of willpower to achieve your body goals, good food ,proper nutrients ,and portions will give you a sense of realization of exactly what we want and exactly in what amount we want.

Hence ,good sleep on time, meals in portions and also in time ,and off course workout routine will give an amazing turn to your fat loss journey.

As per the diet helps to loose weight. There are some drinks also helps to loose weight. It is not necessary that weight loss drinks has to be taste less, it can be tasty too. 

Losing weight can be achievable when it comes to regular work out, maintaining a proper diet. At night time you should eat your dinner 2 hours before going to bed at least. This is the order to stay in a shape. 

Increasing your metabolism, proper digestion with a detox drinks, healthy smoothies can helps you to lose those extra weight. There is a lot of more recipes are available as weight loss drinks or detox drinks. 

As per research detox drinks helps to lose weight by increasing metabolism and also improving digestive system. You can take it as a breakfast or at a night time. Taking fat burning drinks before bed can helps to lose belly fat. 

Drinks to consume at Night time 

1. Drink to reduce bloating and for good sleep

Chamomile tea 

Chamomile tea helps to reduce bloating. As helps to deal with gastric issue such as stomach bloating. Chamomile tea is loaded with potassium, calcium, flavonoids which helps to get rid of excess water and toxins from your body. 

Chamomile tea not only stimulate to weight loss but also helps in good sleep. To make a home made chamomile tea add dried chamomile leaves in boil water and cover it for some time. After 2-3 minutes strain it and sip it up.  You can add some honey if you like it or boost the taste. 

2. Drink to boost your metabolism

Cinnamon tea

Cinnamon tea is in the every weigh loss list. It is the drink is of the popular for weight loss or boost metabolism. Also cinnamon tea can prepared very easily. Add some cinnamon powder in water and boil the water till cinnamon spreads it’s flavor. Strain it and drink it. If you don’t like the smell of cinnamon you can add some honey in it to enhance the flavor. You can take cinnamon tea a in the morning also at night time.

Another Drinks for weight loss you can consume

1. Water

The very first and essential nutrient of among all the nutrients is the Water. Also often referred to as the “forgotten Nutrient” but it is very essential for sustenance. 55-60% of the body weight is of water. Bone is more than 20% water, muscle is 75% water and teeth are about 10% water. 

Water is universal solvent. It act as lubricant, temperature regulator. 

The requirement of water per unit body weight –

In adults – 35 ml/kg

Children – 50-60 ml/kg

Infants – 150 ml/kg

2. Lemon water

Lemon water has not proven to increase the metabolism or detoxification. But adding some lemon water in your daily intake is a good option of low calorie option. Also can be consider as good beverage over boring one. 

So if you are having a trouble on having not enough water in a day lemon water can be a option to you. Try squeezing this fruit into water and feel refreshing. Lemon juice is packed with vitamin C. Which improve immunity, increases iron absorption, also help to reduce the risk of certain cancers. 

3. Apple cider vinegar

The key weight loss ingredient in apple cider vinegar is acetic acid. Acetic acid improves metabolism, carb craving, decrease insulin resistance. Adding few spoon of apple cider vinegar helps you to feel fuller and longer. 

The acetic acid present in apple cider vinegar

Is known to reduce belly fat and further suppress body fat build up. 

4. Black tea 

Like green tea, black tea contains caffeine (about 46mg ) act as stimulant, which increase metabolism. Black tea is generally strogwr in flavor than other teas. Black tea are green tea are usually less acidic than coffee. Black tea is not only a non-sweetened or less-calorie drink. But also provides several health benefits. As it contains powerful epigallocatechin gallate, thearubigins, theflavins, and several other catechins or flavonoids which provides protection against the several choron disorder. 

5. Cinnamon water & honey

If you are person who likes sweet drinks, then this one is not only good for detoxifying but also loosing weight. It also help in loosing weight. Cinnamon water and honey take care of common cold, cholesterol, bladder infection, allergies, etc. You have to just boil a glass of water. Add some cinnamon powder. Once the water attain normal room temperature add some honey to it. Do not add honey in hot water. It will lose its property. 

Blood pressure is the force excerted by the blood on the walls of the artery which are the blood vessels carrying blood away from the heart. 

There may be several causes of hypertension (blood pressure) due to tension, anxiety, confusion, fatigue, headache, obesity etc. 

The contraction of the heart pumps blood through the blood vessels. During the heart contraction, the blood is pushed harder against the walls of the arteries than during the interval between contractions. 

The pressure of the blood on the arterial walls is greater each time the heart contracts and is known as the systolic pressure. 

The diastolic pressure is the pressure during the resting phase between contractions and is lower than the systolic pressure. 

The blood pressure is measured by an apparatus know as ‘sphygmomanometer’ or simply the BP apparatus. 

It is measured in millimeters of mercury. Normal blood pressure is 120/80 mm hg where 120 is systolic pressure and 80 is diastolic pressure.

High blood pressure is known as hypertension and is defined as a BP greater than 140 mm hg systolic or a 90 mm hg diastolic. 

Role of dietary salt in Hypertension (blood pressure) –

High blood pressure is related to dietary intake of salt and fats. High salt intake leads to water retention and increases the volume of blood in the circulation. This leads to an extra load on the heart and it responds by increasing the pumping pressure. 

The saturated fats in the diet deposit in the blood vessels over the time causing them to harden. The heart needs to exert extra pressure to pump blood through them, causing the blood pressure to rise. 

Hypertension (blood pressure) is the most common chronic disease and if untreated results in disability or death due to stroke, heart failure or kidney failure. Fortunately the results of hypertension can be avoided to a large extend by proper treatment. 

One treatment which is effective in blood pressure in some cases is the restriction of dietary NaCl intake. This review considers the role of dietary NaCl in genesis, therapy and prevention of hypertension. 

Most people can eat as much as salt as they like; they have good kidneys which, within about 24 hours, excrete the NaCl as fast as it is taken in. And blood pressure rises. 

They are ‘salt sensitive’.once hypertension is established, the proportion of who are NaCl sensitive is much higher. 

The salt retention causes water retentive which releases a digitalis-like substance that increases the contractile activity of heart and blood vessels. 

Another is that the sodium itself penetrates the vascular smooth muscle cell, causing it to contract. 

‘salt sensitive’ hypertension also responds to increased potassium and calcium intakes, perhaps in part because they increase NaCl urinary excretion. 

Things should not use by blood pressure (hypertension) 

1. Salt at the table (for salad or curds) 
2. Salt lightly in cooking
3. Salt preserved foods such as salted or smoked meat (ham, bacon, sausages, frankfurters, etc) salted or smoked fish. 
4. Highly salted food such as crackers, potato chips, salted nuts, salted popcorns, salted snacks. 
5. Foods with sodium as preservative such as tomato ketchup, chilli sauce, soya sauce, garlic sauce, pickles and chutneys. 
6. Flavour enhancers such as mono sodium glutamate (ajinomoto) used in Chinese cookery. 
7. Proceed cheese, salted butter. 
8. Canned vegetables in brine or canned vegetable juices. 
9. She’ll fishes such as shrimps, crabs, lobsters. 
10. Mayonise Or other salad dressing. 
11. Baking powder, baking soda and anything containing these, bread rolls, crackers. 

Things to do people with high blood pressure

1. Stop smoking
2. Maintain a normal body weight – reduce if overweight. 
3. Eating too much salt make high blood pressure worse. Low sodium diets are prescribed to help control high blood pressure. 
4. Avoid fat foods, avoid coffee an colas, do not drink excessive alcohol. Exercise regularly to keep fit and reduce stress and relax after work. 
5. Substitute unsalted, polyunsaturated cooking medium for butter or ghee. 
6. Use herbs and spices instead of salt for seasoning. 
7. Rinse canned vegetables with tap water before cooking. 
8. Add a pinch of sugar or a squeeze of lemon juice to bring out the flavour in fresh vegetables. 
9. Use onion, garlic, lemon, curry powder, basil, cumin, blackpepper, dill weed to enhance the flavour and aroma of food. 
10. Mushrooms, green chillies, red chillies and dried fruits also enhance specific dishes.

When a person has diabetes, either their body does not produce enough insulin, or it cannot use the insulin correctly, so glucose accumulates in the blood. High levels of blood glucose can cause a range of symptoms.

Figuring out the best foods to eat when you have diabetes doesn’t have to be tough. A diet rich in vegetables, fruits, and healthful proteins can have great benefits for people with diabetes.
Balancing certain foods can help maintain health, improve overall well-being, and prevent future complications like heart disease, blood pressure.

It is important to eat foods that help prevent diabetes complications like heart disease.
Living with diabetes does not have to mean feeling deprived. People can learn to balance meals and make healthful food choices while still including the foods they enjoy.

For those with diabetes, it is important to check the total amount of carbohydrates in a meal. It depends upon a person’s activity level and medications.

Certain foods cause a huge problem while others actually lower blood sugar. But many people go through years of trial and error before they find out what works for them.
For people who have diabetes, the key to a beneficial diet as follows

• Include fruits and vegetables
• Avoid trans fats
• Eat lean protein
• Choose food with less added sugar
• Including antioxidants rich substance in the meal

So here is a list of foods that can help you to control your diabetes.

Nuts

Nuts are very rich in dietary fiber and have GI scores of 55 or less.

As with other foods , it is best to eat nuts that are as whole and unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.

Fatty foods that help control diabetes and lower blood sugar are nuts. Nuts are low in digestible carbs and have higher levels of fiber, so they won’t raise your blood sugar level.

The best type of nuts for diabetes include almond, hazelnut, cashew, pecans, walnuts.
make sure to eat nuts in moderation. Even though they’re high in healthy fats, it is still fat and shouldn’t be over-done.

Non Starchy vegetables

You don’t often hear that when you have diabetes, but non-starchy vegetables are one food group where you can satisfy your appetite without thinking about calories and blood sugar levels.
The best foods you can eat as a diabetic. They fill you up, but they’re full of essential vitamins and minerals that help regulate your blood sugar.

Some non starchy vegetables include the follow.:

• Cucumber
• Cabbage
• Cauliflower
• Mushroom
• Olives
• Onions
• Tomatoes
• Green beans
• Avocado
• Broccoli

Top 10 best foods for control diabetes

1. Chia seeds

Chia seeds are a super food for people with diabetes. They are low in digestible carbs yet extremely high in fiber.

The sticky fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

The chia seeds may reduce your hunger and make you feel full because of fiber.

2. Greek yogurt

Yogurt can be a great nutrient-dense breakfast. If unsweetened it is low in carbohydrate and high in protein. This means it will not raise your blood sugar levels.
Whole-milk Greek yogurt can contain almost three times the fat of regular yogurt. Choose low- or nonfat Greek yogurt options if fat is a concern for you.

Recent research shows that yogurt consumption might be associated with lower levels of glucose and insulin resistance as well as lower blood pressure.

4. Beans

Beans are super food for diabetic people. They are low in glycemic index and help to manage blood sugar levels other than starchy food.

Beans also contain protein and fiber. It’s a good alternative for meat because of the protein in it.
Beans are a type of legume, which contains protein, fiber minerals like calcium, magnesium, potassium. Also rich in vitamin B.

5. Avocado

Avocados have less sugar, fewer carbohydrates, healthy fats, and more fiber. So you did not have to worry about blood sugar levels. Monounsaturated fats can help lower cholesterol and improve heart health.

Avocados also have a higher percentage of protein, about 4 grams, than other fruits. Their sugar levels are also comparatively low.

Avocado is an excellent snack option for diabetic people and people who get diabetic because of obesity.

Avocados also have properties like preventing diabetes.

6. Fatty fish

Fish like salmon, herring, sardines, mackerel are the great sources of omega-3 fatty acid EPA and DHA. Which has major benefits for heart health.

The patients need good fat in their diet, and fish reduce inflammation and coronary risks which are common in diabetes.

It is important for diabetic people to get enough of these fats on a regular basis. Eating fish on a regular basis may also reduce blood sugar levels.

Fish is also a great source of proteins, which helps you to also lower blood sugar levels.

7. Eggs
Eggs are an excellent choice for people with diabetes. That’s primarily because one large egg contains about half a gram of carbohydrates, so that they aren’t going to raise your blood sugar.

Eggs are a great source of high quality protein.
Regular consumption of eggs may reduce risk of heart disease.
It increases insulin sensitivity, decreases inflammation, it increases your HDL(good cholesterol) and lower LDL (bad cholesterol). It simultaneously provides antioxidant benefits that remove free radicals from the body.

8. Strawberries

People with diabetes often aim to eat foods with a low glycemic load, including low-glycemic fruits. Strawberries fall into this category, as the fruit doesn’t quickly raise glucose levels. You can eat them without worrying about a blood sugar level.

Diabetic patients if you are looking for something sweet in a snack, here you go for an option “strawberries “.

It is loaded with antioxidants and helps to reduce insulin levels after meals and reduce cholesterol levels.

If you are not a fan of Strawberries you can take blueberry, raspberries, blackberries whichever you prefer.

9. Flaxseed

Flaxseeds have healthy fats i.e. omega 3 fatty acids which maintain a healthy heart.
It contains insoluble fiber made up of lignans which improve blood sugar levels and manage a healthy heart.

Flaxseed also helps to lower blood pressure level.

High viscous fiber contained in flaxseed improves insulin sensitivity and fullness feeling.

It is also advised to soak flaxseeds overnight and consume the flaxseeds water next day for maximum benefits. Soak them in water to soften the outer shell, as it makes it easier to consume them. Many people cannot chew into flax seeds directly, which is why it is mostly consumed in ground form.

10. Leafy greens

Leafy greens are considered as non starchy vegetables. They are packed full of nutrients.
They are low in digestible carbs so they won’t raise your blood sugar levels.

The best green leafy to incorporate with your daily intake is spinach, they have high levels of vitamin C.
Vitamin C helps to manage Type 2 diabetes. Also contains antioxidants and anti-inflammatory properties.
Which protects eyes from diabetic complications.

Food sustains the life of living beings. All living beings in the universe require food. Complexion, clarity, good voice, longevity, genius, happiness, satisfaction, nourishment, strength, and intellect are all conditioned by food.

                                                                                                                                                                               – Charak Samhita 

Eating right is not about having a small portion, but the right portion. Eating with all your senses, eating healthy (local) and eating in peace, which will ensure that you eat the right quantity.

• Why eat a Plant- Based Diet?

About 20% of a human body is made up of protein, and what kind of protein we are taking becomes very very important. We call it a nutrient which does growth and maintenance. Human body is 80% alkaline and 20% acidic. Our blood pH is 7.35- 7.45 which is the alkaline pH. Any pH between 1-7 is acidic, 7 is neutral and 7-14 is called alkaline. Blood is what carries oxygen and takes in the nutrients from food which we eat and supplies to each part of the body. Animal proteins are acidic in nature, and the source we are taking from acidifies the body more. Plant foods are alkaline in nature.

Proteins are small chains of amino acids. Amino acids are divided into two major categories: Essential amino acids and Non-Essential amino acids. Essentials have to be obtained from proteins in the diet, since they are not synthesized in the human body. Non-Essential amino acids can be synthesized in the body to build protein.

So this nine essential amino acid can come from enlarged different kind of food sources and some vegetarian source which may lack in lysine, methionine or some other, but when we actually regroup, and we take the food in combination like legumes, beans, pulses and cereals together they make the complete protein and gives us all the essential 9 amino acids. When we take in animal source food, as part of our diet we are also predisposing our body to certain diseases, but when we are taking plant protein we are getting protected by the same disease, so they just work opposite.

Taking vegetarian sources of protein will help to have a low BMI, which helps to lose weight because plant source does not contain more saturated fatty acids, has a lot of fiber which adds bulk to our diet, so you don’t end up eating a lot of calories. All things coming from plant sources have zero cholesterol because fiber binds cholesterol and fiber is only polysaccharide which is present in plant source. Fiber and other nutrients which are present in plants may help in lowering blood pressure. People suffering from BP cannot be given animal sources of protein because they are very high in sodium. 

Because of all these reasons, a vegetarian food actually predisposes to having a very minimal chance of stroke and cancer, which is actually very good news.

• FOOD LIST

1. Almonds – Eating Almonds Can Help You to Lose Weight

Almonds contain lots of healthy fats, fiber, protein, vit-E and a lot more. At 5 grams of protein a serving, they help you repair muscle overnight and the fiber will keep you satisfied.

2) Leafy Greens

Leafy greens vegetables are an important part of a healthy diet, very few calories, a lot of fiber, low in fat and protein. Phytonutrients in dark green leafy vegetables may reduce risk of heart disease and cancer. Boost immune system.

3) Banana- Banana contains tryptophan, the amino acid which will help you sleep quicker and fiber will keep you satisfied. Bananas are also rich in potassium, fiber and natural sugars. It helps maintain a healthy blood glucose level.

4) Greek Yoghurt- It contains high protein and low sugar content. The protein will keep your stomach full and helps grow muscle and can get enough macronutrients.

5) Oats- Oats overall are beneficial for all those who are looking to lose some extra weight. Overnight soaked oats are very high in the fiber content ,which keeps your stomach filled for a long period of time. The high resistant starch content guarantees faster fat burning and increases the body’s insulin level. Overnight oats also help in reducing bad cholesterol.

6)Whole grains- They are loaded with fiber and contain a certain amount of protein. One of the biggest health benefits of whole grains is that they lower your risk of heart disease. Whole grains are also given for DASH diets. Eating fiber rich food can help fill you up and prevent overeating. This is one reason high fiber diets are recommended for weight loss.

7) Avocados– Avocados are high in soluble fiber that helps to reduce belly fat and promotes weight loss and metabolic health. High fiber foods help to reduce appetite, decrease the risk of high blood pressure and serve to lower your cholesterol level. The avocados contain nutrients and bioactive compounds that help reduce the risk of becoming overweight or obese. Just eat in moderation.

8) Beans and legumes– They are a good addition to your weight loss diet. These foods tend to be high in protein and fiber, which leads to satiety. They also contain some resistant starch. This includes lentils, black beans, kidney beans and some other.

9) Tuna- Tuna is an excellent source of protein and can be low in calories and makes a healthy addition to any weight loss diet. Tuna also contains vitamin B12- essential for supporting an active lifestyle. Tuna is also high in phosphorus, a mineral found in your cell membrane and DNA, and selenium, an antioxidant mineral that protects your tissues from damage. Tuna also contains a small amount of omega-3 fatty acids, which are specialized fat that boost heart health and support brain function.10) Egg- Adding egg to your diet may be one of the easiest things to do if you’re trying to lose weight. Eggs contain a good balance of all the essential amino acids that your body needs. Egg white are high in protein yet low in calories, fat and cholesterol.