Category: Health&Fitness

Want to learn how to stay happy and healthy? Lest’s jump right in.

Best Workout Nutrition

Usually, before an intense workout session, we shouldn’t eat anything that makes us feel that we’re loaded completely. We need to eat light foods that don’t make us feel bloated halfway through our workout session, yet giving us the extra energy needed to blaze through the session.

Ideally, any sort of pre-workout foods should be consumed 1-2.5hrs before the session, to avoid any uneasiness during the workout.

So let’s jump right into ‘what foods to consume before working out’.

Preworkout:

1.The classic Peanut butter and jelly(PB&J): byfar the easiest and fastest to make,the bread and jelly in this lunchbox staple serve up the carbs. They give you the energy your muscles need during exercise.

The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges. In fact, research shows that eating small amounts of peanuts can help you maintain a healthy weight.

peanut butter jelly

2.Fruit and Yogurt smoothie:One of the best combinations to a smoothie, Fruity punch! with the smooth yogurt texture.

Smoothies are high in protein and fiber may even aid weight loss by keeping you full.Smoothies are easy to digest, so you won’t feel sluggish during your workout. But many store-bought versions are high in added sugar.

fruit and yogurt good for pre workout

Whip up your own version with protein-rich yogurt and fruit, which packs in energy-boosting carbs. Blend it with water or ice to help you stay hydrated. Research shows that not getting enough fluids can zap your strength and endurance.

3.Bananas:According to experts, bananas are the perfect pre-workout food. They are packed with carbs (for fuel) and lots of potassium. It helps in optimal nerve and muscle function during the workout. It will facilitate slow release of glucose into your bloodstream.

bananas good for pre workout foods

They are easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. Toss one into your gym bag for a last-minute snack. Also it’s necessary to know that bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead to tooth decay.

Now after the intense, blazing workout session your body is in need of rest and food to get your energy back up, your body is like a machine if you don’t take good care of it, sooner or later it will break down.

So, after work out or post workout meals are very important as your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.

Let’s jump into ‘what foods to consume after workrking out’.

Post-workout:

1.Chocolate Milk:Recent studies have shown that drinking chocolate milk after exercising is advantageous because of its protein content. Every cup of chocolate milk contains between eight and 11 grams of protein. Experts say that ideally you will want to consume between 15g and 25g of protein after a workout, which equals between 500ml and 750ml of chocolate milk.(source:https://uamshealth.com/medical-myths/)

chocolate milk good for post workout drink

Most of you have been drinking chocolate milk from your childhood, chocolate milk actually has the ideal ratio of carbs to protein which is 4:1 also, chocolate milk is 90% water, so it replaces some of the fluids you lose during exercise.

2.Greek Yogurt and fruit: These two also have the ideal combination of carbs to protein which heps in muscle recovery.

greek yogurt good for post workout

1 cup of this creamy treat offers 20 grams dose of protein. You can add even more nutrition by topping your bowl with fruit to add energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more benefit. Research shows that eating them after a workout can help with the muscle inflammation brought on by exercise.

Also,Greek Yogurt should be considered as a viable post-exercise, whole food, protein source for individuals beginning a resistance training program with the goal of increasing strength and lean mass and decreasing fat mass.

3.Coconut water or Just Water: If yor’re working out for less than 1-1.5hrs then just water is probably fine. It is important to keep your self well hydrated after a workout session as water regulates your body temperature and lubricates your joints.If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness and what not, So it is best to stay hydrated at all times.

water good for replenising lost fluids

Coconut water is also a very good option as coconut water contains high levels of electrolytes such as potassium and magnesium. In 2012, one study found coconut water to be just as beneficial for post-workout recovery as both sports drinks and just water.

Coconut water is a great natural sports drink as drinking coconut water helps in fighting fatigue, exhaustion and also is one of the best energy boosting drinks.

best natural post workout drink

What foods to avoid after a workout session?

  • Sports drinks– Unless you’re a professional marathon runner there’s no need for you to actually drink these, as mostly all of them conatain high amounts of sugars and chemicals which aren’t that healthy.
  • Caffine drinks– Caffeinated beverages such as coffee can be a beneficial energy boost prior to a workout and may even enhance performance. but drinking them after a workout out will dehydrate you even more!
  • Oily and Greasy foods– This is pretty obvious as these foods make you feel bloated and sluggish as they contain high-fat content which isn’t reallt good for muscle recovery either, so best to aviod them.
  • Salty foods(chips or crisps)– This again, will cause dehydration because of the high salt content and it isn’t good after workout as you’ve already fluids and this isn’t really helping either, again avoid it!

Hope this post was helpful in guiding you through what to eat and what not to eat!

So anyways, stay healthy and stay fit!

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6 Best Natural drinks that help to reduce weight!

1.Water

Water? excatly!! many of us are un-aware of the fact that water increases the number of calories burnt. How you ask?

Some research indicates that drinking water can help to burn calories

In a 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure.

They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water.

Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.

Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.

water helps reduce weight.

Also,

Without water, the body cannot properly metabolize stored fat or carbohydrates.

The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.

mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

  • 2,700 mL/day for adult women
  • 3,700 mL/day for adult men

We shouldn’t neglect drinking water during exercise because;

Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.

Always drink water before, during, and after exercise to avoid dehydration.

Keep your self well hydrated! combine that with a HIIT workout you’ll start seeing results very soon!

2.Cumin Water

Cumin water is said to aid digestion and improve bowel movement. It secretes enzymes, which help in breaking down sugars, fats and carbohydrates that keep the gut healthy.

The important part of our topic:

A good digestive system is the key to losing weight effectively. Better digestion further helps in improving metabolic rate, leading to weight loss.Cumin as an ingredient stimulates the fat burning process in the body. When fat burns, the unwanted flab tends to melt away making you look fitter.

cumin or jeera helps in reduction of weight.

Cravings and hunger pangs are normal while you are dieting or avoiding processed foods. However, the best way to stop yourself from reaching out to such foods is to consume food that suppresses your hunger.cumin water does exactly that. Drinking a glassful of cumin water fills your tummy and keeps you fuller for longer, preventing you from eating junk!!

3.Ginger tea

Also known as ginger water, Is commonly used as medicine to treat people moslty in the Asian countries.

As with a lot of herbal medicine, more research is needed to better understand and prove uses for ginger and ginger water. There are many anecdotes about uses for ginger water that can’t be guaranteed healthy or effective. However, there are several potential benefits backed by limited research.

For example: Ginger has Anti-Inflammatory properties

Inflammation is one of your body’s natural self-preservation functions. Germs, chemicals, and poor diet can cause too much inflammation and harm your body.

Inflammation has become a very common experience for a lot of people. Diet and lifestyle changes may be necessary to fight chronic inflammation.

Consuming ginger may help prevent and heal inflammation. One study(Trusted) Source found that ginger could reduce allergic reactions, in which inflammation can play a role.

ginger tea or water aids reduction of weight.

The antioxidant properties of ginger may help to prevent:

  • heart disease
  • neurodegenerative diseases, such as Parkinson’s, Alzheimer’s, and Huntington’s
  • cancer
  • symptoms of aging

The important part of our topic:

Ginger water may help promote weight loss when combined with a healthy diet and exercise. One studyTrusted Source showed that ginger suppressed obesity in rats on high-fat diets.

And another studyTrusted Source found that men who drank a hot ginger beverage after eating felt more full for longer. Balanced blood sugar can also prevent you from overeating.

4.Giloy Drink

Since most of you might wonder what in the world is “giloy” here’s a quick introduction about it,

Giloy,a herb widely used in Ayurvedic medicine, Giloy is also known as ‘Amrita’ in Sanskrit which means ‘the root of immortality’. Also known as Tinospora Cordifolia scientifically, the root of Giloy is used for various medicinal advantages and can be consumed in either a powdered form or can be boiled into a soup or Kadha.

Another common way to consume it is to prepare a juice out of it.

giloy helps in weight reduction

Now the most important function of giloy is that it helps in boosting immunity, This is the primary function of Giloy. It is full of antioxidants and helps in releasing any forms of toxins from the body.

It also fights disease-causing cells, bacterias and also cleanses the blood. Taking good care of the liver and kidneys is also one of the many tasks that Giloy stands out in.

Like mentioned before, Giloy came in as a huge relief when many people around us were suffering from deadly diseases like dengue, malaria and Swine Flu. one of the most important things to do during these illnesses is to bring down the body’s temperature before it reaches the brain and causes permanent damage or in some cases, death. Giloy is one such agent that can bring down fevers significantly without any side effects.

The important part of our topic:

The juice has been said to aid fat loss by boosting immunity and metabolism. Good immunity helps in weight regulation, and better metabolism helps in burning more fat. The juice also helps in the improvement of the digestive system, by eliminating excess fat from the body, thus reducing high blood pressure.

Dosage can be from 15ml-30ml with equal quantity of water, preferabaly in the morning with an empty stomach.

i’ll link in the best product, as of my knowladge:

https://www.kapiva.in/product-category/giloy/– check it out.

5.Aole vera

Most of us know what aole veara is right? For those of you who don’t, here’s an introduction;

Aloe vera, or Aloe barbadensis, is a thick, short-stemmed plant that stores water in its leaves. It is best known for treating skin injuries, but it also has several other uses that could potentially benefit health and aole vera is also used as a decorative plant.

The cosmetic, pharmaceutical, and food industries use aloe vera extensively, and the plant has an estimated annual market value of more than $13 billion globally.

Aloe vera is known for its thick, pointed, and fleshy green leaves, which may grow to about 12–19 inches (30–50 centimeters) in length.

aole veara improves digestion and keeps skin clear

People most often use aloe vera as a topical medication, rubbing it onto the skin rather than consuming it. In fact, it has a long history of use in treating sores, and particularly burns, including sunburn.

Aloe vera is effective in killing the plaque-producing bacterium Streptococcus mutans in the mouth, as well as the yeast Candida albicans.

People also sometimes use aloe vera as a remedy for diabetes. This is because it may enhance insulin sensitivity and help improve blood sugar management.

For example, a review of eight studies found that aloe vera could have benefits for people with prediabetes or type 2 diabetes due to its effects on glycemic control.

However, the quality of the existing studies is not ideal, so scientists do not currently recommend using aloe vera for this purpose.

The importat part of our topic:

Aloe vera juice is one such drink that may help you shed belly fat naturally. Aloe vera, or ghritkumari, has been part of various Ayurvedic preparations, tonics and medicines.

Consuming this drink during bedtime is a good way to boost your body’s metabolism, which would further accelerate the pace of your weight loss programme. If you do not like the taste of aloe vera juice at first, you may even add a bit of honey to it to make it more palatable.

Since digestion plays a crucial role in promoting weight loss, and aloe vera juice is known to boost digestion and keep tummy woes at bay.

6.Apple cider vinegar

Most of you probably already now about this, Apple cider vinegar is mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process called fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.

apple cider vinegar helps reduce weight.

Vinegar has been used as a remedy for centuries. The ancient Greeks treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff.

Research doesn’t back most of these claims. But some studies have found that the acetic acid may help with a variety of conditions:

  • Japanese scientists found that drinking vinegar might help fight obesity.
  • One small study found that vinegar improve blood sugar and inslulin levels in a group of people with type 2 diabetes.

The important part of our topic:

Studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.

For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day (14Trusted Source15Trusted Source).

Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (16):

  • taking 1 tablespoon (12 mL) led to a loss of 2.6 pounds (1.2 kg)
  • taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)

However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.

That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.

Data from:

healthline.com

Conclusion

Most importantly, just looking for ways to reduce weight online won’t slove the problem. Incorprating this into your daily lifestyle would certainly help reducing weight, Weight reduction isn’t some thing that happens overnight it takes time, so be patient and try your very best to follow nutrition and workout plans.

Anyway that being said, wish you the very best of luck in your journey!!

p.s comment what topics should i write about in the future!

What is yoga?Learn Everthing about it!

morning yoga
Yoga is an art which connects the mind,body and soul.

Yoga is an art performed by connecting the mind, body and soul. The final goal of this is to achieve inner peace( if you’ve watched ‘kung fu panda’ you know what i mean) or peacefulness which ultimately leads to ‘moksha‘ which means libration. Now, yoga consists of “postions” called “Asanas” which are to be performed by the yogi. These asanas are certain body postures that help achiving desired physical and spritual benifits.

The word ‘yoga’ itself means ‘To unite’ or ‘union’. Basically, connecting mind, body and the soul to achive ‘moksha‘. Liberation can be achived by practising the ‘Ashtanga Yoga‘ as described by patanjali yoga sutras.

Ashta‘ literally translates to ‘Eight’ and ‘anga‘ means ‘part‘ or member‘(most people get it wrong and call it “limb”)

https://cikitsa.blogspot.com/2012/07/sanskrit-anga-not-limb.html check this out for confirmation.

Now, back to the eight memebers. They are as follows:

1.YAMA-MORAL VOWS

2.NIYAMA-POSITIVE DUTIES

3.ASANA-BODY POSTURE

4.PRANAYAMA-BREATHING TECHNIQUES

5.PRATYAHARA-FEELING OF WITHDRAWAL

6.DHARNA-FOCUSED CONCENTRATIONS

7.DHYANA-MEDITATION

8.SAMADHI-TRANSENDED UNION

Genral Benifits of Yoga

Better body image– focusing inward during yoga helps you be more satisfied, content and appreciative of your own body.

Healthy heart– Doing yoga on a regular bais can help improve overall cardiac heath such as lowerd blood preasure, cholestrol and blood sugar level.

Weight control– makes you more aware of hunger and fullness which in return developes a healthy relationship with our eating habbits.

Genral fitness– although yoga should not be viewd as a ‘workout regiment’ it does have some physiological benifits such as improved felxibility, boosts endurance, increase blood flow.

When and how should be yoga performed?

Most frequenty asked question.

So, the best time is in the morning! yes, as our minds are fresh and are not filled with worries. Few prefer to do it early evening, as along as we did’nt have any heavy meal and our stomach is a bit empty it’s all good.

And doing yoga outdoors is even better as early morning sunshine is good for getting enough vitamin D ,we sweat better and not endup making the whole room stink!

Yoga is usally done for about 30-45mins at most and try not to overdo it as it’s not a serious workout. It’s supposed to be refereshing and energizing you for the day ahead. So take it chill and don’t rush through any of the asanas

'yoga pose'

Doing yoga on an empty stomach or after light breakfast is the best, Attending yoga with a full belly could cause a major stomachache, gurgling, bloating and embarrassing gas.

A Full Stomach means a Less Effective Practice

Having food in the stomach or intestines takes up space in the abdomen. This makes it harder to do poses like twists or forward bends where the abdomen compresses. And… it’s heavier! Inversions like headstand or shoulderstand get harder with a heavy belly.

An empty stomach gives plenty of space for the abdominal walls to extend and contract within poses. You’ll get a deeper stretch in spinal extension and a more intense twist. Your body will flow through Vinyasas more easily and lift lightly into those tricky inversions.

You can also feel nauseous or have to run to the restroom as a result of having food/drinks in the belly. I’ve found myself thinking “Uh oh…” when the teacher announces that it’s backbend day and I ate just before class. It’s harder to concentrate when nature calls or the stomach is upset. On the other hand, we easily fall into the flow of class if our body’s needs are satisfied.

Intermittent Fasting Leads to More Weight Loss

One of the main reasons to work out in the morning in a fasted state is because we would want the body to use our stored fat as energy instead of relying on food. If you were to eat and then work out the body will focus more on the energy you just put into your body as opposed to your fat.

Foods & Beverages to Avoid Before Yoga

  1. Avoid heavy, oily, greasy, fried foods, and big portions of meat up to six hours before class.  They’re tougher to digest and tend to sit in the intestine longer. They can also make you feel tired – the opposite of what you want when you’re diving into practice.
  2. Raw vegetables like celery, cauliflower, and beans are high in complex carbohydrates. They can give you gas or bloating when uncooked because they’re difficult to digest.
  3. Large amounts of raw greens like spinach or kale have a similar effect. Breaking these foods down by boiling, sautéing, or steaming makes them perfectly light, nutritious before-yoga foods.
  4. Processed foods are a no-go before yoga. They often have lots of simple or high-glycemic carbs that cause blood sugar to crash. Otherwise, they contain large amounts of sodium or processed sugars. They’re hard on the digestive system & unlikely to give the sustained energy required for yoga. Watch out for “sugar alcohols” on the labels of your favorite energy bar – they’re a huge cause of bloating!
  5. Spicy foods are a major culprit of lack of focus during practice. They cause heartburn, especially tough in any class with inversions. Spicy foods also contribute to high energy in the body; in Ayurveda, this energy is fiery, passionate, aggressive, and unfocused! Rajasic energy raises the heart rate, makes you sweat more, and makes the mind jump around rather than focusing on the breath or the teacher.

What to eat post yoga session?

During and after any physical activity, your body can become severely dehydrated. Water should always be the first thing that you put into your body after an intense yoga session because it replenishes, refuels, rehydrates and helps you avoid overeating later. If you have a hard time getting yourself to drink a lot of plain water, try squeezing fresh lemon or lime into your glass, or consider buying coconut water for your fridge. 

In addition to being dehydrated, your body is also depleted of stored glycogen after working out. Therefore, it is essential to consume some type of complex carbohydrate along with some type of protein. 

Healthy post-workout carbohydrates include: 

• Cereal such as cornflakes 

• Sweet potatoes 

• Raspberries and blueberries 

• Broccoli 

• Brown rice 

• Quinoa 

• Artichoke 

• Fruit salad 

• Whole grain or brown-rice pasta 

• Banana 

• 1 slice of whole grain bread

*Now yor’re all loaded to bust out a full yoga session, Good luck!!

theinfinitymelon.com-check it out for more topics!!