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2019 akhilasoukhya
Categories Advice, Diet, Exercise, Health, Info., Sleep, Stress Management, summer, Tips, Wellness

HOW TO STAY HEALTHY IN THE NEW YEAR – 2019 TIPS

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Let’s resolute to make 2019 the beginning of a healthy journey. Whatever your New Year resolution affect our body’s ability to fight infections and diseases.

For the body to function in a healthy manner these 4 are highly needed i.e, Diet, Sleep, Meditation and Exercise.

Most of us have a misconception about what to eat or what to eat less, diet is all about learning what to eat and when to eat.

Proper rest ensures our body and mind are repaired duly after hectic work and make us ready for energising next day. Like any mechanical engine, our bodies are meant to move – this reduces risk of heart diseases, cancer, high blood pressure, etc. Meditation is the way of controlling our own mind and consequently finding inner peace which is the main purpose of life.

The 4 Main Requirements:

1) Sleep:

Irregular or no sleep can affect stress hormones, growth, appetite, blood pressure and
cardiovascular health. Research shows that lack of sleep increase risk of obesity, heart risks and
infections. Hormones are released by the body during sleep that help repair cells and control body’s
use of energy. Lack of sleep makes us prone to more physical injuries and makes our body fatigue.

“Your Future depends on your Dreams, so got to Sleep”

  •  Stick to a particular sleep schedule with same sleep and wake time. This helps to regulate
    your body’s clock and could help you fall asleep.
  • Avoid having afternoon naps because these can affect your sleep at night.
  • Sleep on comfortable mattresses and pillows, using uncomfortable mattresses can cause
    neck pain and hinder with your sleep.

2) Exercise:

Exercising for at least half an hour a day can help your body. Exercise strengthens your heart and improves circulation, the increased blood flow raises the oxygen levels in our body and hence reduces risk of heart diseases such as high cholesterol, coronary artery disease, heart attacks, etc. Regular exercise can also lower blood pressure and triglyceride level which are harmful fats.

“Excuses Don’t burn Calories”

  • Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress.
  • Jogging or Running can help your brain Health and Memory. It is good for muscles, bones and skin.
  • Additionally it increases your energy levels.

 

3) Diet:

akhilasoukhya diet

Eating a diet rich in some vegetables and fruits as part of an overall healthy diet can protect us from many diseases. . A healthy diet rich in Vitamins, Minerals and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. Nutritious foods improve health and promote weight loss, but the benefits don’t stop there.

“Nature is so Smart, it Put Medicine in Food”

  • A healthy diet will help you concentrate.
  • Healthy diet will reduce inflammation in the body.
  • Healthy meals will optimize energy levels.

4) Meditation:

“Meditation is the Action of Silence”

  • Reduces Stress. Stress reduction is one of the most common reasons people try meditation.
  • Controls Anxiety. Less stress translates to less anxiety.
  • Yoga therapy is known to cure asthma and not just manage it. In particular, it lessens the
    allergic reaction in your lungs.

Healthy Food Tips For a Fresh New year:

Try Variety of Food: Eating the same fruits day in and out will lead to hypervitaminosis which can
affect the body. Our bodies are incredibly complex, and no single food contains all the nutrients we
need for them to work at their best. Our diets must therefore contain a wide variety of fresh and
nutritious foods to keep us going strong.

Eat a mix of staple food: Wheat, rice, maize with legumes like lentils and beans with plenty of other
fresh vegetables.
Improve on your diary and meat content: These are vital sources of Calcium and Iron.

Say NO to Salt: Too much salt can raise blood pressure, which is a leading risk factor for heart
disease and stroke.

Avoid snacks: These contain harmful salts which can cause many health problems.
Cut down on Oils and Fats: Too much of anything is harmful and this goes to fats as well. Industrially-produced trans-fats are the most hazardous for health. A diet
high in this kind of fat has been found to raise risk of heart disease by nearly 30%.

Try steaming: Or boiling instead of frying food when cooking to reduce fat intake.
Choose white meat: These include poultry and fish which are generally lower in fats meats.

Sugar Intake: Too much sugar is not only bad for our teeth, but increases the risk of unhealthy
weight gain and obesity, which can lead to serious, chronic health problems.

Limit intake of sweets and sugary drinks: Fizzy drinks, fruit juices and juice drinks, flavoured water,
energy and sports drinks contain artificial sugars which can affect the body.

General Tips to Keep Body Healthy and Fit:

  • Exercising for 30mins a day can also help relax your muscles and give you good sleep.
  • Meditate for a period of time before sleeping, this enhances your sleep cycle.
  • Practising Yoga on daily basis can help keep the mind and body calm.
  • Yoga improves muscle strength and tone.
  • Meditating for 30 minutes can promote emotional health and generate kindness
  • Meditating strengthens the immune system
  • Exercising with friends Can Help Your Brain Health and Memory.
Categories Advice, Diet, food, New Food, nutrition, summer, Wellness

Know about Basil or Sabza or Tukmaria seeds

Tags Categories Advice, Diet, food, New Food, nutrition, summer, Wellness Posted on 1 Comment on Know about Basil or Sabza or Tukmaria seeds

Sabja seeds, or basil seeds call them by any name, but including these magic seeds can be very healthy for your body. Usually consumed after soaking it in water, two teaspoons have only 40 calories but is very nutrient dense.

It is low-carb and high in protein, which is a rare combination in most vegetarian sources of food, The fibre will keep you feeling satiated long and ensure that you do not end up eating again. As a result, you end up eating lower calories and can potentially lose weight.

Sabja seeds have about 11gm of proteins, 5gm of carbs and 2gm of fibre, which makes it the perfect mix for weight loss. Sabja seeds contain oil components, which comprises of 50% linoleic acid, 22% linolenic acid, 15% oleic acid and 8% unsaturated fatty acids. It is also a good source of omega 3 and 6 fatty acids. This means it has anti inflammatory properties.

How to use?

The simplest thing you can do is soak two teaspoons of sabja seeds in water and drink it every day. “They can also be added to sherbets, falooda, smoothies for added benefits,”

Sabja seeds have always been used in Ayurveda largely due to its medicinal properties. It has a cooling effect on our body. It has also been used to treat conditions such as depression, high blood pressure, high cholesterol and metabolic imbalances.

When soaked in water, the seeds absorb water and increase in size, which in turn increases the fibre content. It has a mild flavour and it can also be mixed with yogurt. Make sure to allow at least 10-15 minutes for it to swell up.

“Basil seeds also offer benefits in preventing weight gain in people with metabolic syndrome. Animal studies have shown that consumption of basil seed extract may delay the development of insulin resistance and shows promise in treatment of diabetes. Basil seeds’ high fibre content likely slows digestion to prevent spikes in blood sugar, and subsequently the hormone insulin, following meals,”

Thus, basil seeds or sabja seeds can safely be added to your diet. However, just eating these seeds won’t lead to weight loss. You need to add some more diet tweaks and workout in order to lose weight.

 

 

A word of caution. Children and pregnant women should avoid consuming sabja seeds. Young kids could choke on these seeds, if they are not mixed well with water. In case of pregnant women, these seeds are known to lower down the levels of estrogen in the body. It is best to consult your doctor if you’re pregnant or suffering from any other ailments before adding sabja seeds to your diet.

summer holiday and food
Categories Advice, Fitness, food, Health, summer, Wellness

Your Summer Holiday  Health & Diet Guide

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Your Summer Holiday  Health & Diet Guide

Summer holidays present a wonderful opportunity to explore new places,Travel and enjoy outdoor activities, they also brings various temptations that pile on unhealthy or unnecessary eating. This could create a problem, if you are trying to maintain or reduce weight. Here are some vital health & diet tips to help you maintain your vital statistics.

If you have planned a summer vacation, then you need to plan your intake from the moment you step out of your house. If you have planned to take your car, then you could pack in some light salads or sandwiches made with whole meal bread along with some iced tea or even green tea.

summer food and holiday

This will ensure that you do not pig out on burgers and fries along the journey. Give your children sandwiches and low-calorie cereal bars that provide energy at lower calories. If you are travelling by air, then the temptations are even greater, since in-flight food, alcoholic drinks, and even fruit juices are high in high calories.

Skip on the butter and cheese provided in your food tray. Avoid alcohol, since it ends up increasing your period of jet lag.Stick to a small can of beer or wine. Drink plenty of water, and a small glass of canned juice, instead of fizzy drinks with no nutritional value.

Know More About – Ideal Food for Summer All Time

The situation gets even worse, when you reach your holiday resort, with scrumptious breakfasts, unlimited buffet lunches, dinners, and a mouth-watering variety of desserts after every meal. You might also tend to relax your diet, since you are on a holiday.

While you may enjoy the delicacies spread out before you, try to pick out a lot of salads, grilled vegetables and rice or whole meal bread into your lunch and dinner schedules, and limit the amount of red meat or desserts on offer. Avoid salads dripping with mayonnaise.

summer holiday and food

If you stay near the sea, then the resort would also have a wide variety of fish, crabs, and lobsters on their menu, try them out, especially when not deep-fried or wrapped in batter.

Include fruits, cereal, and whole meal bread for breakfasts, instead of omelettes, bacon or ham. Even while eating barbecues, eat chicken instead of sausages or beef. For desserts, stick to fresh fruits with a little ice cream or sorbets instead of gorging down on hip-exploding cheesecake.

Even if you do tuck into the delicacies, your holiday resort offers many ways to burn off the fat. Go swimming, hit the gym, or at least engage in regular long walks. If your resort is on the beach, then you can go snorkelling, kayaking or even hire a pedal boat.

Even while on alcoholic drinks, stick to small quantities of beer or wine, instead of calorie rich cocktails. In addition to adding on calories, alcoholic drinks dehydrate the body and cause a hangover that could ruin your holiday.

Even as you enjoy your summer holidays, you can still ensure that you enjoy your various meals, while maintaining a low calorie count. Even if you gulp down the odd high-calorie delicacy, you can still burn it off in a fun way by physical activity.

Know More About – How To Stay Fit In Summer

best food for summer
Categories Advice, Diet, Fitness, food, summer

Ideal Foods for Summer All Time

Tags , , , , , Categories Advice, Diet, Fitness, food, summer Posted on 2 Comments on Ideal Foods for Summer All Time

Ideal Foods for Summer All Time

Ancient systems of medicine promote weather-based diets, and what stands out are that summers require different foods and winters too require its own type of diet. Winters require foods that promote heat and energy to the body, whereas the summer requires foods to cool the body down. Therefore, it is wise too choose summer foods that are light and cooling, and hydrate the body.

Sunny days make you feel dull and get you out of shape. However maintaining a healthy diet can save you from the scorching heat. Although it is important to eat a healthy diet round the year, it becomes more necessary during the summers.

summer best food

With temperatures rising up to even 90 degrees, you need to take in pots

of water. The heat can take water as well as sodium away from your body and thus you need to refill it to keep you going. However, drinking water may not be enough, as glucose levels can deplete so you need to get the glucose up. Drinking fruit juices at frequent intervals can be very refreshing and boost your energy levels. Add a bit of lime and sugar to your water to sip in when the sun suddenly begins to take its toll on you.

Meat can make you feel lousy, and dull, as they become heavy to digest during summers. However, grilled fish is excellent summer fare. As the summer heat is already heating up your body, you need less oily and spicy foods, and stick to light and easily digestible food items. Make vegetables a part of your daily diet and cook them in various styles to make it delicious and tempting. Avoid junk food completely, as they only fill your stomach and deprive it of essential nutrients.

Summers are also the best time to shed those extra pounds as you can indulge more in fruits and vegetables. Fruits and vegetables provide your body with the essential vitamins, not fats. Thus even if you eat more of fruits and vegetables, you do not gain weight.

summers best foods

Here is a list of foods ideal for the summer:

  • Cucumber is a great food for the summer. Cucumber is cool and hydrates your body. A cool cucumber soup is also best alternative for heavy meals.
  • Replace your heavy meals with lighter ones like vegetable sandwiches.
  • Fruit salads, fat free yogurt, and beans
  • Leafy vegetables are a great way to cool off
  • Tomato is a good source of vitamins and works best on your body during hot days.
  • Eat raw carrots, cucumber, tomatoes, and beetroots.
  • Green peas and corn form part of a great summer diet
  • Also, eat lot of berries that are not only yummy but good for your body as well.
  • Complement every meal with a fruit so you stay healthy, and drink at least two or three
  • glasses of fresh fruit juice throughout the day.
  • You can also make shakes with low fat milk and eat low fat ice creams.
  • Watermelon is a great way to get plenty of fluids into your system.
  • Don’t let the summer scare you, instead enjoy it while to stick to your healthy diet.

“Summer cooking implies a sense of immediacy, a capacity to capture the essence of the fleeting moment.”

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