Mixed Veggies Pakoda

Its Raining here and perfect time for making Mixed Veggies Pakoda /Bonda .
It’s soo Yum and crunchy

Recipe : Time taken 30 mins


Veggies :

1 Cup Peas,
1 Cup Diced Carrots ,
1 Cup Chopped Beans ,
1 Cup Lima Beans ,
1 Cup grated Cabbage.

Dry Batter :

2 Cup Besan Flour ,
1 Cup Rice Flour ,
Salt per taste ,
1 tsp Chilli Powder ,
1 tsp SSP Hing/ Asafoetida.

#Homemade
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Mix veggies and Dry Batter . I didn’t add any water since water content in cabbage was enough for binding .

Deep fry lil chunks of batter( used spoon to drop my pakodas) in high flame .

Homemade Mixed Veggies Pakoda ready to eat . Serve hot with ketchup +/_ Hot Sauce.

Fry until golden brown . Serve hot with ketchup +/_ Hot Sauce.

Please try this recipe and leave a comment 🙏 🙂

Health Benefits of Coffee

Everyone loves a cup of coffee in the morning as it helps them stay alert and function well. Ever wonder why?…

Here’s why,

Coffee helps you stay awake and alert, As coffee contains Caffeine which is a stimulant, So it incereases the blood flow to your brain thereby keeping you alert (as long as there’s enough caffeine is present in your body).

Now we know the basics of why you stay awake and alert after you have a cup of coffee.

Few Benefits of Drinking Coffee:

1.Coffee helps you focus better and keeps you energetic

As we’ve just read, it contains Caffeine which is a stimulant, more precisely Caffeine blocks the inhibitory neurotransmitter adenosine (in the brain ofcourse). So basically we don’t feel that we’re tired or sleepy as the signals form the brain are temporarily blocked.

2.Improve Physical performance

There’s probably one dude in every gym that chuggs red bull(has almost same amount of Caffeine) likes there’s no tomorrow for that “extra pump” before a set of curls .

This energy boost is because, Caffeine breaks down body fat, making free fatty acids available as fuel and hence improving you ability to perfrom physical activities better.

Therefore, it’s prefereble to have a strong cup of coffee about half an hour before you hit the gym.

3.Contains Essential Nutrients

A single cup of coffee contains :

  • Riboflavin (vitamin B2): 11% of the Reference Daily Intake (RDI).
  • Pantothenic acid (vitamin B5): 6% of the RDI.
  • Manganese and potassium: 3% of the RDI.
  • Magnesium and niacin (vitamin B3): 2% of the RDI.

Coffee contains several nutrients such as riboflavin, pantothenic acid, manganese, potassium, magnesium and niacin.

4.High Source of Antioxidents

Coffee is a potent source of healthful antioxidants. In fact, coffee shows more antioxidant activity than green tea and cocoa, two antioxidant superstars. Scientists have identified approximately 1,000 antioxidants in unprocessed coffee beans, and hundreds more develop during the roasting process

Few studies show that adding milk can reduce the amount of antioxidants present in the drink- antioxidant reduction of up to 18% depending on the type and amount of milk used. And lighter the roast, higher antioxidant properties it has to offer, making them better for the drinker.

Conclusion

All in all, coffee is probably the best drink in the morning to have before you start your day, as it keeps you focused and energized; Although drink it in cycles as your body adjusts to the high levels of Caffeine, Preferably drink it for a month and two weeks off, to keep a balance.

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Benefits of Running- How Often Should You Run?

Running in general is a pretty active sport, as it involves litreally moving most, if not every part of your body simultaneously for an extended period of time.

What parts of your body are engaged during a run?

The main muscles that are working the most when you run are your quads, hip flexors, hamstrings, glutes and calf muscles

Running aslo helps shape your abs!, as it’s a pretty killer core exercise- try squeezing in a run the next time when you train your abs.

Your brain, I’m not kidding, as regular cardiovascular exercise can spark growth of new blood vessels to nourish the brain, which in turn will help you increase your memory and your ability to learn too!

Benefits of Running

1.Running helps you increase your aerobic stamina– as running improves your cardiovascular fitness by increasing your capacity to use oxygen. It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles.

2.Burn some serious calories! as you’re probably aware, running isn’t a walk in the park. It requries huge amount of energy and stamina as compared to working out in the gym.

Here’s a graph comaparing runnig and walking,

Running on an empty stomach has an added benefit! someting called an ‘after-burn effect’. It helps burn more calories as the stored energy is being used in an empty stomach run!( don’t run too much as chances of you collapasing are higher).

3.Running and meditation are pretty much the same-Brain scans show that meditation and running can have a somewhat similar effect on the brain; simultaneously engaging executive functions and turning down the chatter of the default mode network. Again, this seems intuitively right: in the midst of a run, you are likely to be immersed in the present moment, tuned into your bodily state, and conscious of your breath. These are all key aims of mindfulness-based practices.

A 2018 experiment from West Michigan University, for example, showed that running quickly for half an hour improves “cortical flicker frequency” threshold. This is associated with the ability to better process information

4.Running Improves life expectancy– recent study said “runners had a 27% lower risk of dying during the study period from any cause compared with non-runners. Specifically, running was associated with a 30% lower risk of death from heart disease and a 23% lower risk of death from cancer”.

So you’re litreally runing away from death, and runners who also regularly took up other aerobic physical activities, such as cycling, swimming, walking, basketball, and racquet sports, had the greatest mortality benefit.

How Often Should You Run?

Generally, just two and a half hours total running per week was found to have the highest benefits in terms of improving overall longevity. This amounts to around 30 minutes of running per day, five days per week.

The basic rule is to increase weekly distance by no more than 10% each week. For beginners, it can be a good idea to follow the 2–3 runs of 30 minutes for the first month to be on the safe side, To prevent stressing your body.

If you feel like you need a rest day, take it. Don’t be fixated on reaching a goal number of miles in a week if you are feeling fatigued or sore.

Few Risks Associated to Running

It is equally important to know the risks of running,

  • Since running is considered a high impact sport. Long durations of running are linked with knee joint problems as you’re litreally hitting the ground with 2-3 times your body weight. So best not to run for too long, and take a few days off between very long runs.
  • Again running for long periods of time strains your heart, causing the walls of your heart to thicken, which might lead to irregular heart beats.
  • Let’s just say too much of anyting is bad, so best stick to limits which help bring a balance bewteen the both.(risks and benefits)

Make sure you have proper running gear before you being a run, like soft soul running shoes, thin and breathable shirts, helps remove sweat etc.. Most importantly, JUST ENJOY THE RUN!

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Stretching Exercises, Benifits And Types of Stretching

Is it Really Important to stretch after a Workout?

Now many of you might ask, Is it really important to stretch after a workout session? You might be in a hurry, not in the mood to stretch or your being lazy or yada yada yadaa……..

Before I actually answer the question, Let’s see what stretching does to your muscles.

stretching is impotant

Basically, during an intense workout your muscles are under high tension and even after a workout your muscles are still stiff. Therefore they’re prone to injuries and sudden cramps.

To help avoid these, regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue. Stretching can be done in as little as 5-10 mins, so best not to avoid them!

What is Dynamic Stretching?

As the name suggests, these involve ‘active movements’ where the range of motion(ROM) is maximized to prevent injury and to loosen up the joints and muscles prior to a strenuous workout.

Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not.

Research has shown that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump performance.

Also, according to research , dynamic stretching may help with leg extension power and improve performance, compared to static stretching or no stretching, Before HIIT exercises.

Here are a few Dynamic Stretches:

1.High Kicks-High kicks help warm up the hamstrings and improve range of motion. You can do them, alternating, as you walk, great to increse blood flow to your legs.

2.Jumping Lunges– It’s the advance version of the ‘lung’. The only thing different is the jump we add in and while you’re in the air, switch your legs so that your forward leg is now behind you and your back leg is now in front of you.

3.Side Shuffle– This one’s more like an agility drill, the Shuffle exercise is a lateral motion that warms up your glutes, hip flexors, quads, calves and hamstrings. And make sure to bend your knees, keep your head up and don’t cross over feet.

What Is Static Strecthing?

Static Strecthings are like the exact opposite of ‘dynamic stretching’ these invlove almost no ‘active movement’. Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds.

Static stretching improve your flexibility and range of motion, it can also help your muscles recover faster after a workout, leading to less pain and stiffness. Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed

Here are a few Static Stretches:

1.Hamstring Stretch– This is probably a commnly heard stretching exersices. Hamstring stretches can increase flexibility and improve the range of motion in the hip. Both of these benefits will help people perform daily tasks, such as walking up stairs and bending over, with ease.

2.Abdominal Stretch– Stretching the core exercises and trains the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance, stability and prevents back pain.

3.Side Stretch-They lengthen the abdominal muscles, hips, and thigh muscles, while improving flexibility in the spine. Side bends also stretch the muscles between the ribs (the intercostal muscles). Which makes breathing easier in all situations, including aerobic activities.

These were only few exersices of each type mentioned, as they are the most common ones. Although there are several different ones also which can be done.

Conclusion:

Stretching does have alot of benefits, It should be made as a habit to perform them before or after a workout to aviod muscle injuries, cramps or tears.

And Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight which in return messes with our body balance.

Be sure to check out more writings on similar topics on theinfinitymelon.com

Yoga For Weight Loss

Does it Actually Help in Losing Weight?

Firstly, Does practising yoga really help in losing your weight? Many experts agree that yoga works in different ways to bring about a healthy weight. So performing more active yoga poses does help in losing weight.

2016 study suggested that people who develop mindfulness through a yoga practice may be better able to resist unhealthy foods and comfort eating. Thereby being more aware of the foods we eat.

While yoga shouldn’t be practised as a workout or an aerobic exercise.Active, intense styles of yoga help you burn the most calories. This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga.

Practicing yoga also help you develop muscle tone and improve your metabolism. Also yoga can be performed before your actual workout as a warm-up.

Yoga is an Art

How Often Should You Practice Yoga?

For beginners, You can start out by practising it for 2-3 times a week for atleast 30-45mins per session. Start slowly and gradually build up your practice. This allows you to build up your strength and flexibility and prevent un-necessary injuries.

Once you’ve goten used to the pace, You can start doing it for 4-5 times a week and an hour per session at least.

Best Yoga Asanas for Weight Loss

1.Surya Namaskar

Also know as the ‘Sun Salutation‘. This isn’t one spefic asana but practiced in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas.

surya namaskar
The 12 step Variation

Surya Namaskar is a salutation performed to the Sun offering gratitude and love for the life-giving energy that it provides.

The sun represents energy, power, and vitality. As the Surya Nadi or Sun Channel runs along the right side, you begin the Surya Namaskar with your right leg first. The Surya Namaskar or the Sun Salutation is best practiced early in the morning before sunrise. 

2.Dhanurasana – Bow pose

This is a bit hard for beginners, but this is one of the best wasy to lose fat. 3-4 cycles of this in your yoga session would be enough.

Dhanurasana helps massage the abdominal organs, improves digestion, and strengthens the thighs, chest and back. It stretches your whole body, strengthens and tones your muscles with improved blood circulation.

Dhanurasana – Bow pose

3.Sarvangasana – Shoulder stand

This is not that hard for beginners although it might seem like that at the first.

The posture is commonly referred to as Shoulderstand because your body weight rests on the top outer edges (the bony parts) of your shoulders. Feel free to use a blanket or a soft padding near your neck to help avoid extra preasure on your neck.

Sarvangasana comes with multiple benefits, from increasing your strength, to improving digestion. But it is known for boosting metabolism, balancing thyroid levels, improves the respiratory system and improves sleep.

Sarvangasana

4.Kumbhakasana-plank Pose

 A plank pose engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter abdomen

Practicing Plank Pose for several minutes builds endurance and stamina, while toning the nervous system. As part of the Sun Salutation sequence, it is often practiced many times during Ashtanga, Vinyasa, and Power Yoga classes.

Kumbhakasana

Bottom Line

Make a commitment to yourself and your practice if you want to use yoga to lose weight. Make small changes and set simple goals so that you’re more likely to stick to them.

And eventually as you practice for longer duration you become more self-aware, and naturally avoid junk foods as it becomes your new routine.

And Remember Consistancy is the Key.