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5 Smart Ways To Choose A Mask
5 Smart ways to Choose A Mask The most significant change in our new norm is wearing a face mask at all times while being outdoors. There's growing evidence that masks help curb the spread of the coronavirus. Although your mask is protecting you from COVID carriers in contaminated areas, a lot could be brewing under that shield that affects UR skin. Committing to wearing a mask all the time can raise questions on, how to choose what best suits you. Face masks create moisture that can affect the production of sebum in your skin, leading to clogged pores, white heads and breakouts. The worst part is that if any part of the mask touches any of the acne on your face, it can aggravate acne even further. At the same time, severe inflammation and eczema may also worsen. A few masks with rough mask edges can cause irritation, sores, or even cuts. Here is a checklist to keep in mind while choosing a mask. 1. Type of facemask Face masks can be split into two basic categories: disposable and reusable. Choosing a face mask that's reusable is, therefore, the financially, logistically, and environmentally friendlier option. Opt for a pure cotton mask to allow your skin to breathe even when the mask is on Ideally, masks should be made of tightly woven cotton instead of synthetic fabric, as they are more breathable and softer on the skin. 2. Fabric Fabrics with tighter weaves and thicker threads have been shown to block respiratory droplets more effectively than those with looser weaves and thinner threads. Masks with two or more layers of fabric are considered more effective than one layer masks. When choosing a face mask, opt for one that fits snugly over your mouth and nose. You don't want one that you'll have to touch repeatedly to adjust. It shouldn't feel uncomfortably tight, either. The mask should be breathable and easily washable. 3. Masks That Fit Due to our anatomy and cheekbone structure, few masks like surgical masks leave some gaps that don't provide protection. If you are using an N95 mask, it may not be suitable for children as it is too big for their face. So the key is to make sure you are covering the nose and mouth without suffocating yourself. 4. Mask Etiquette Don't contaminate your mask by touching it and avoid rubbing your chin against UR shoulder. The germs will end up landing on UR mask, which can make you more vulnerable to the virus. If you happen to sneeze, change your mask immediately. As a precaution, always carry an extra mask with you, even if UR using a reusable mask. 5. Disposing Masks Dispose one-time use masks after every use and avoid reusing them. Reusing invites skin rashes, breakouts, redness and unnecessary skin concerns. Its best to use cotton masks that can be washed or bio degradable masks that don’t pollute our environment.
5 Smart Ways To Choose A Mask
5 Smart ways to Choose A Mask The most significant change in our new norm is wearing a face mask at all times while being outdoors. There's growing evidence that masks help curb the spread of the coronavirus. Although your mask is protecting you from COVID carriers in contaminated areas, a lot could be brewing under that shield that affects UR skin. Committing to wearing a mask all the time can raise questions on, how to choose what best suits you. Face masks create moisture that can affect the production of sebum in your skin, leading to clogged pores, white heads and breakouts. The worst part is that if any part of the mask touches any of the acne on your face, it can aggravate acne even further. At the same time, severe inflammation and eczema may also worsen. A few masks with rough mask edges can cause irritation, sores, or even cuts. Here is a checklist to keep in mind while choosing a mask. 1. Type of facemask Face masks can be split into two basic categories: disposable and reusable. Choosing a face mask that's reusable is, therefore, the financially, logistically, and environmentally friendlier option. Opt for a pure cotton mask to allow your skin to breathe even when the mask is on Ideally, masks should be made of tightly woven cotton instead of synthetic fabric, as they are more breathable and softer on the skin. 2. Fabric Fabrics with tighter weaves and thicker threads have been shown to block respiratory droplets more effectively than those with looser weaves and thinner threads. Masks with two or more layers of fabric are considered more effective than one layer masks. When choosing a face mask, opt for one that fits snugly over your mouth and nose. You don't want one that you'll have to touch repeatedly to adjust. It shouldn't feel uncomfortably tight, either. The mask should be breathable and easily washable. 3. Masks That Fit Due to our anatomy and cheekbone structure, few masks like surgical masks leave some gaps that don't provide protection. If you are using an N95 mask, it may not be suitable for children as it is too big for their face. So the key is to make sure you are covering the nose and mouth without suffocating yourself. 4. Mask Etiquette Don't contaminate your mask by touching it and avoid rubbing your chin against UR shoulder. The germs will end up landing on UR mask, which can make you more vulnerable to the virus. If you happen to sneeze, change your mask immediately. As a precaution, always carry an extra mask with you, even if UR using a reusable mask. 5. Disposing Masks Dispose one-time use masks after every use and avoid reusing them. Reusing invites skin rashes, breakouts, redness and unnecessary skin concerns. Its best to use cotton masks that can be washed or bio degradable masks that don’t pollute our environment.
5 Natural Remedies To Treat Acne Blemishes
Irrespective of gender, acne blemishes are one of the most common problems experienced on a day to day basis. We all try home remedies without seeking professional help, especially during puberty. For some, the ancient Ayurveda treatments work, but it is safe to gather some information before trying them. Here are five home remedies that yield result by reducing oiliness, acne and post-inflammatory hyperpigmentation (PIH). You can give these try to get rid of them naturally. Aloe Vera Gel provides your skin with the nourishments of vitamin A, C and E. It helps in healing your skin and fade acne scars. It is a natural moisturizer, so it will not cause any further damage or irritation to your skin. Apply the gel generously on your face every day before you go to bed. Leave it overnight for the best results. Baking Soda can be used as your staple cleansing scrub. Make a thick paste made with two parts of baking soda and one part water. Apply it evenly on your skin. Use a moisturizer after washing it off after 20 minutes. It removes the dead skin on the skin and prevents further clogging of the pores. Also, it works wonders on your skin if used once a week. Lemon, the natural acidic nature of the lemon not only heals scars but also revitalize the skin. Use undiluted freshly squeezed lemon juice and apply on the scarred area with cotton. People with sensitive skin should dilute the juice with water and then apply. Once dried, wash it off and moisturize your skin. Practice this twice a week yields better results. Potato Juice's vitamins and minerals quickly act on the scar tissue. Extract potato juice of a medium-sized potato through blending it and squeezing it. Immediately use a cotton ball to apply it on your skin. Let it soak up the dirt in your skin for about 30 minutes and then wash it off. Turmeric, the anti-inflammatory and antioxidant properties have shown to speed the process of healing scarred tissues. Apart from that, it also improves the health of your skin. Make a mixture out of lemon juice, honey and turmeric and apply it on your face like a mask. Wash it off after 30 minutes. Follow this as a routine once every week. Natural remedies can make you look beautiful and bring out the best in you. They do not show immediate results but are suitable for your skin health. However, they can cause irritation and dryness of the skin, so use cautiously. Preferably use them at night and wash them after 30 minutes. Use water-based sunscreen if you are going outdoors. However, if a significant change is not noticeable, you can always seek professional help.
Top 5 Interventions For Managing Asthma
Asthma is known to be a chronic obstructive pulmonary disease (COPD). In which, there is an obstruction to the constant airflow into the lungs. This obstruction causes symptoms like coughing, dyspnea and wheezing is observed prominently. These symptoms worsen if patients with asthma are exposed to a substance they are sensitive to or put in situations that challenge their regular breathing pattern. Here are five ways you could manage the trouble. Self-Assessment For patients suffering from asthma, both oral and written advice is helpful. It guides them to recognize the symptoms and signs of asthma and helps in managing it if it is worsening. Through education, anyone can help the patient to gain their confidence and contain asthma. Stepwise Progressive Management In a study conducted by GOAL, it is observed that there is a possibility of attaining total control of asthma. The key to it is utilizing various therapy combinations. The study shows progress by extending the combination therapy for at least three months. It suppresses uncontrolled asthma symptoms. The advantage of combination therapy extends in the ability to control asthma with low corticosteroid doses while minimizing the number of inhalers. SMART (Single Maintenance And Reliever Therapy) The potential benefit of SMART strategy in the fact that the patient will parallelly receive added doses of inhaled corticosteroids along with a bronchodilator. These doses, when used with a combined inhaler for relief from a symptom. The medication will target anti-inflammatory cells to treat periods of defectively controlled asthma. Airway Inflammation Assessment To control airway inflammation, the method of non-invasive biomarkers has administered an alternative way to patient-driven symptom management for the evaluation of asthma. With this non-invasive airway sampling technique, patients with refractory asthma and chronic cough can be managed. Airway inflammation can be assessed too. Other Novel Therapeutic Options The options include thermal bronchoplasty, tumour necrosis factor-alpha, antifungal agents or IL-5 and monoclonal antibodies targeting IgE. Yet, due to their invasive nature, there are adverse side effects and is not cost-effective. The treatments play a limited role in the management of patients with asthma and usually followed in patients with difficulty related to asthma.
5 Ultimate Workouts That Need No Equipment!
If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! 5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
Recipes
Coconut Energy Bites – Snack For Pitta
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Step 2: Add the raw carob powder (if UR using it ), maple syrup, almond butter, vanilla, and salt. Process until the mixture is thick and smooth. Step 3: Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Mold the mixture into golf sized-balls. Roll the balls in shredded coconut. Keep the coconut energy bites in the fridge until they become firm. You can store these bits in an airtight container for longer shelf life. The combination of coconut and dry fruits is not new. They are rooted in Indian cuisine and is used as a staple in many states as they contain fibre, healthy fats, plenty of minerals and vitamins. But, fruits have its own set of healthy nutrition that they bring to the table. Here are a few benefits you acquire from eating this snack. Coconuts are especially rich in manganese, which is an essential mineral for bone health and the protein, carbohydrates and cholesterol metabolism in our body. Aids with anaemia Coconuts are rich in iron and copper minerals that generate healthy red blood cells in the body which help in reducing the risk of developing anaemia. Curbs cravings Walnuts are high in calories, but promote satiety. Even after feeling satiated, we tend to give in to cravings on the site of crispy french fries or an irresistible cheesecake. Walnuts improve our brain function that helps curb these cravings. Vitamin E in walnuts and almonds play a significant role in manufacturing prostaglandins, hormone-like compounds that control several processes in the body like blood flow, inflammation and blood clots. Heart health Apart from reducing LDL cholesterol, almonds help reduce oxidation of this cholesterol. Studies suggest that oxidation of LDL cholesterol is the starting point of many heart diseases. This effect is enhanced when combined with antioxidant vitamin E. Ease: 4 Approximate cost: INR 400 Serving size: Cooking time: 15 minutes Nutritive value Calories : 220Kcal Carbs : 12g Protein : 5g Fats : 19.2g Fiber : o.13g Ingredients Walnuts: ½ cup Whole almonds: ½ cup Almond butter: ½ cup Pitted dates: 4 Maple syrup: ¼ cup Vanilla extract: ½ tsp Salt: ¼ tsp Shredded unsweetened coconut: 2 cups Raw carob powder (optional): ¼ cup
Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
Mint-Coriander Juice
Start by washing and blanching the leaves in warm water for about 10- 15 to remove any hidden and unwanted particles. Step 2: Add mint, coriander and lemon juice and blend the ingredients together using a blender or a juicer. Step 3: Sieve the juice. Pour the juice in a tall glass and enjoy! Mint has always been known for its refreshing purpose. Never knew a mouth freshening product that doesn't feature mint in it. As for coriander, we all know it is a garnish, but there is much more to coriander than just being a garnish. Headache remedy The soothing properties of mint help in relieving the inflammation of cells that causes a headache. Not only that, but it also protects us from deeper issues like migraines and flu symptoms. Assist in breaking down food Mint leaves are filled with flavour. When they are chewed on, they promote the release of saliva and enzymes that helps to break food down. Further down the digestive tract, this really helps in solving the problem of indigestion. Heals mouth ulcers We all might have experienced a mouth ulcer that just makes it uncomfortable to eat, speak and resist to bite it. Coriander extracts have shown excellent results in healing these ulcers and preventing them. If you are constantly attacked with these ulcers, chew on some coriander leaves. Anti-ageing Coriander leaves are filled with an abundant source of vitamin C and K, β-carotene. They contain antioxidants, as well, that fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They're linked to multiple illnesses, including diabetes, heart disease, and cancer. Aids in weight Loss Mint leaves elevate the secretion of bile acids that help digestion. Doing so, it eases the digestion process and lends a hand in maintaining healthy cholesterol levels. It also increases the metabolism rate and thus promotes weight loss. Skincare Mint leaves possess antifungal, antibacterial and anti-inflammatory properties that prove beneficial for the skin. These properties help them to reduce acne outburst, help with redness and soothe the skin. It is also a beneficial beverage if you are looking to even your skin tone. Ease: 3 Cooking time: 5 Approx cost: 30 Nutritive Value: Calories: 20 Carbs: 1.3 Protein:2 4 Fats: 0.4 Fibre: 3.17 Ingredients Mint: 1 cup Coriander: 1 cup Lemon juice: 2 - 3 drops Preparation Step 1:
Coconut Energy Bites – Snack For Pitta
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Step 2: Add the raw carob powder (if UR using it ), maple syrup, almond butter, vanilla, and salt. Process until the mixture is thick and smooth. Step 3: Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Mold the mixture into golf sized-balls. Roll the balls in shredded coconut. Keep the coconut energy bites in the fridge until they become firm. You can store these bits in an airtight container for longer shelf life. The combination of coconut and dry fruits is not new. They are rooted in Indian cuisine and is used as a staple in many states as they contain fibre, healthy fats, plenty of minerals and vitamins. But, fruits have its own set of healthy nutrition that they bring to the table. Here are a few benefits you acquire from eating this snack. Coconuts are especially rich in manganese, which is an essential mineral for bone health and the protein, carbohydrates and cholesterol metabolism in our body. Aids with anaemia Coconuts are rich in iron and copper minerals that generate healthy red blood cells in the body which help in reducing the risk of developing anaemia. Curbs cravings Walnuts are high in calories, but promote satiety. Even after feeling satiated, we tend to give in to cravings on the site of crispy french fries or an irresistible cheesecake. Walnuts improve our brain function that helps curb these cravings. Vitamin E in walnuts and almonds play a significant role in manufacturing prostaglandins, hormone-like compounds that control several processes in the body like blood flow, inflammation and blood clots. Heart health Apart from reducing LDL cholesterol, almonds help reduce oxidation of this cholesterol. Studies suggest that oxidation of LDL cholesterol is the starting point of many heart diseases. This effect is enhanced when combined with antioxidant vitamin E. Ease: 4 Approximate cost: INR 400 Serving size: Cooking time: 15 minutes Nutritive value Calories : 220Kcal Carbs : 12g Protein : 5g Fats : 19.2g Fiber : o.13g Ingredients Walnuts: ½ cup Whole almonds: ½ cup Almond butter: ½ cup Pitted dates: 4 Maple syrup: ¼ cup Vanilla extract: ½ tsp Salt: ¼ tsp Shredded unsweetened coconut: 2 cups Raw carob powder (optional): ¼ cup
Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
Mint-Coriander Juice
Start by washing and blanching the leaves in warm water for about 10- 15 to remove any hidden and unwanted particles. Step 2: Add mint, coriander and lemon juice and blend the ingredients together using a blender or a juicer. Step 3: Sieve the juice. Pour the juice in a tall glass and enjoy! Mint has always been known for its refreshing purpose. Never knew a mouth freshening product that doesn't feature mint in it. As for coriander, we all know it is a garnish, but there is much more to coriander than just being a garnish. Headache remedy The soothing properties of mint help in relieving the inflammation of cells that causes a headache. Not only that, but it also protects us from deeper issues like migraines and flu symptoms. Assist in breaking down food Mint leaves are filled with flavour. When they are chewed on, they promote the release of saliva and enzymes that helps to break food down. Further down the digestive tract, this really helps in solving the problem of indigestion. Heals mouth ulcers We all might have experienced a mouth ulcer that just makes it uncomfortable to eat, speak and resist to bite it. Coriander extracts have shown excellent results in healing these ulcers and preventing them. If you are constantly attacked with these ulcers, chew on some coriander leaves. Anti-ageing Coriander leaves are filled with an abundant source of vitamin C and K, β-carotene. They contain antioxidants, as well, that fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They're linked to multiple illnesses, including diabetes, heart disease, and cancer. Aids in weight Loss Mint leaves elevate the secretion of bile acids that help digestion. Doing so, it eases the digestion process and lends a hand in maintaining healthy cholesterol levels. It also increases the metabolism rate and thus promotes weight loss. Skincare Mint leaves possess antifungal, antibacterial and anti-inflammatory properties that prove beneficial for the skin. These properties help them to reduce acne outburst, help with redness and soothe the skin. It is also a beneficial beverage if you are looking to even your skin tone. Ease: 3 Cooking time: 5 Approx cost: 30 Nutritive Value: Calories: 20 Carbs: 1.3 Protein:2 4 Fats: 0.4 Fibre: 3.17 Ingredients Mint: 1 cup Coriander: 1 cup Lemon juice: 2 - 3 drops Preparation Step 1:
All About Body
5 Easy Exercises You Can Do At Home
When you brought your work home, why not do the same with your workout routine? Going out and hitting the gym with your buddies is now a far-fetched idea with the current situation. But that should not come in the way of you and your fitness. Now you can boost your immunity and strengthen your body with these five simple exercises, which you can do at home every day without any equipment. For beginners who want to give it a try, don't worry, these exercises are perfect for you! 1. Squats We sit and stand for so many hours in a day,especially when we are working or even watching T.V. The muscles that are used during squatting are essential as these are the same muscles we need to sit and stand without any discomfort. When we sit for long hours we weaken and avoid utilising and strengthening the muscles. Generally, people with knee problems hesitate or are afraid to try squats as they believe that it might make the pain unbearable. The truth is if you squat the right way and hold that position, it helps you relieve stiffness, pain, improves your posture and quality of life. If you don't do anything to strengthen these muscles then, you will experience pain doing something as easy as sitting or standing. You just need a few adjustments until you find the right position to squat. How to do it: ● Stand firmly with your back against the wall, place your legs in front shoulder-width apart. ● Slide your back against the wall and stand in the squat position. ● Hold this position for 10 seconds. ● Work at increasing your hold for 5 seconds more each time until you can reach one minute. That is what is going to strengthen your muscles. Need one here If you are new to squats, start with sitting and standing up in a chair. ● Stand in front of a chair. ● Push your glutes into the chair and then come back up, it should be as if you are kissing the chair. Some people might not be comfortable in their knees while squatting. Find a foot position that is comfortable for your knee by spreading your legs a little wider. 2. Wall Push-ups Comparatively, women struggle a bit to do a push-up. With a simple modification, you can extend your shoulder and upper back muscles with a wall push-up. ● Stand in front of a wall. ● Place your hands on the wall. ● Lean in towards the wall and come right back up. ● Then you can also try an inclined push-up. There are various types of push-ups you can do to build strength. 3. Back extensions The idea of maintaining a posture while sitting or working on a computer at home became bizarre. A couch or comfortable chairs like recliners became a popular choice to sit for long hours without getting up and work. Even if you are using an office chair, your back is stretched, shoulders are hunched, and the neck is in a lean-forward position. Anyone would need to work on their back muscles to get your posture back into place. ● Lie down on a mat on your stomach. Make sure to keep your legs together. ● Lift your arms so that they are over your head and stretch for a few seconds. ● Now, bring the navel above the ground. ● While stretching out your arms, legs and spine as far as possible(not in the opposite direction), make sure your face is facing the ground. ● Alternate between your hands and legs and pulse for a couple of seconds. ● Breathe in and hold for 5 seconds. Doing this will strengthen your spine health and strengthens your lower back. If you favour spending a lot of time in front of the TV, I suggest you come forward and rest your face on your two fists right below your chin supported by your elbows. This way, you get to be on your stomach. If you lie on the floor and take the help of your elbows, your upper body and spine are getting some extension and relieves pressure off your back. 4. Core - Abdominal Try planks, they are more effective than crunches and workout every muscle group in your body. When we say core muscles, it doesn’t just stop at your abdominal muscles, it also includes your upper back, lower back, spine muscles and pelvic region. When UR planking make sure UR body is in a straight line from UR head to UR heels, keep UR hip flexors open by keeping UR glutes engaged. ● Start by placing your forearms on the ground similar to an L-shape from your shoulder to your forearms. ● Your shoulders should always be directly above your elbows. ● Your forearms are pressing into the floor so that you stabilise the shoulder and widen your chest. ● Keep your hip flexors open so that they it keeps your glutes engaged. 5. Upper body – triceps Most women accumulate fat in their arms, I call them ‘bye-bye arms’. With the tricep muscles being the least worked muscles. This exercise engages your triceps and glutes. ● With your hands just outside of the hips, sit on a chair or bench. Make sure to keep your knees bent. ● Lift up with your hands and lower down until you are at about 90 degrees. While doing this, keep in mind that your hips are very close to the chair or bench and elbows are bent. ● Keep the elbows pointing behind you, your shoulders down and your abdomen engaged. ● Push back to start again and repeat. These five exercises are simple and can be done at home with no gym equipment. Some exercise is always better than no exercise! Make sure to move your body every hour and stay active to beat boredom and stay fit!
Why You Should Be Exercising During A Pandemic
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as we are invariably living in fear of falling victim to the virus. We are ready to try everything and anything to boost our immunity. It is for a fact that working out helps boost immunity. When we say exercise, it need not necessarily mean going out of the way and doing something which UR body isn't used to. All I advise is to move UR body! To reiterate the importance of workout lets start by understanding how exercise has helped us during influenza and how it's helping us now during COVID. The Origins Of Pilates The name 'pilates' was derived from Joseph Hubertus Pilates, the man who used a combination of various exercises. This gave birth to an incredibly effective workout routine that is still trending globally! He suffered a few illnesses during his childhood, making him interested in physical fitness. He was exposed to various types of physical routines in his life before he ended up in internment during World War I. He left Germany around 1912 and came to Britain. He was trained in boxing, diving, skiing, acrobats, self-defence, to name a few. As the war broke out in 1914, Joseph was kept in internment where he developed his fitness routine by fusing several sport-specific workout variations in his unique routine. Slowly this routine was picked up by a few curious inmates stuck in internment with him. These inmates were his first students/trainees and the camp was where he introduced Pilates. The immunity developing aspect of these physical exercises came to light when the Spanish flu was at its peak in 1918. It was observed that Pilates or the inmates he trained were able to ward off the diseases successfully. He was then positioned as a nurse in the hospital wing to care for the injured soldiers. Quote: Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! Cadillac/ trapeze table Pilates was tasked to help along with the recovery of veterans who were physically challenged fighting the war. He neatly worked out a practical and innovative idea to modify his routine to suit his soldiers. Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! After the war ended, he returned to Germany and started working on reforming his techniques and incorporating techniques from the east and the west. He set up his first studio in 1923 in America, and we all know this legacy with its universal appeal. That was the beginning of an exercise powerhouse we now know as Pilates. Importance Of Working Out During COVID 1. Boosts your immunity and improves your chances of fighting the virus, flu or infection. 2. Helps release happy hormones(endorphins) in the body which keep you mentally and physically fit. 3. Reduces stress, prevents weight gain and improves your sleep. As we are living through a pandemic at the moment, it is essential to remember that when injured soldiers can have the urge to work out, we can too. While creating and adjusting to new fitness routines may take some effort, any physical activity during the coronavirus pandemic can help you optimize your health and wellbeing. Use this time wisely to make the most of your lockdown, work out at your pace and as I said before a little bit of exercise is better than no exercise. If you need a little push, then read our other article on how you can build your workout routine.
Know UR Body’s Limitations When UR Working Out
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we sometimes end up pushing our bodies too far. You might be looking to lose the lockdown weight fast and push your body really hard. Without putting in the time and effort towards being fit first, it is not possible. That’s where we can go wrong while we are working out. Working out is more about being aware of your body’s limits and understanding what works for you rather than getting easily distracted with someone else’s workout results. Well, there’s a way to avoid these cardinal workout mistakes and refine your workout routine. In the same path, we find ourselves trying a trending routine that gives us the toned body with minimal to no efforts. This majorly happens when we get inspired by other's routines and want the same kind of results without knowing the effort which goes into it. There are three stages which can define your workout levels Beginners are people who never worked out or made working out as a part of their daily schedule. Intermediate have a routine and are at it for some time. Advanced are ones who work out everyday and follow a certain set of workout routine. Depending on which category you fall under, your body type, BMI and other elements your instructor can easily suggest a workout routine which can work in your favour. I’ve seen many trainers do the complete opposite too, so make sure your trainer doesn’t push you too much. During the current times, where people do not prefer to go out, hitting the gym is not an option. The next best option is to keep up with their trainers virtually. This contributed to me making content on workouts and modifications. The training sessions on social media are making working out at home accessible to everyone. With so many videos being easily available it is hard for people to find the source of information and assess the reality of the workout videos. Quote: Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. How You Decide Your Workout Routine Depending on body type, every exercise has to be customized to an individual needs and limitations. People are trying these exercises with the hope that the harder they work, the more fit they become. But all they end up with is sore muscles, and still, some go at it day in day out until they stretch it too far - encounter a spasm or muscle strain. For example, if you are about 70 kilos and are overweight according to the BMI (Body Mass Index), taking up an hour of advance training on the first day (beginner) eventually exhausts your body. In the same way, people with medical conditions or injuries might not be able to exercise the same way in these fad workout videos. Be heedful of… 1. Identify your level of fitness Before beginning a workout, make sure you understand your needs and learn the right way to develop your strength. If you are new to start working out, start walking around the house for 10 minutes and increase the time limit as days pass by. To be fit, you need to spend the time, stick to the routine and build your core strength brick by brick. 2. Recognize your body’s needs Comparing yourselves to another's routine or other's fitness levels. Work with your body instead of overworking it. For example, if a person never did a push-up in life, they wouldn't know how to do it and couldn't do it properly. It is crucial to follow what your instructor and if you are not comfortable with an exercise, tell your trainer. 3. Set realistic expectations Your body is unique and it falls on you to be mindful of it, nurture it by selecting the right set of exercises. Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. 4. Give your body rest Resting your body is vital for recovery. Recovery time helps build your muscles the right way. Your instructor should always help you become aware of your resting days when you start a routine. Expert advice: It is highly important for you to discuss your medical history with your trainer to avoid injuring yourself any further. Fitness is a journey and working with your body is what you should be doing. Don’t push your body too hard just because you saw someone doing it. Don’t forget that you have to live in it for the rest of the day! Take it one day at-a-time and you will be surprised that you're closer to your fitness goals than before!
What Can Make & Break UR Workout Routine
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not alone. Especially when we start working out, even 30 minutes seems never-ending and we can't seem to get the groove. In the current times, we live in; it is a wise choice to stay active by working out as it boosts your immunity and strengthens your body. Since my virtual classes began, I had an overwhelming response from a lot of people who always wanted to attend my sessions, but never got a chance to. They loved the workouts I was putting up on my Insta, and I've also started sharing modified variations of each exercise I suggest. People who never thought about working out in their lives have also been coming forward and looking for ways to boost their immunity and be fit to get ahead of things. Apply the saying, "Something is better than nothing," and the best way to get some exercise is to move your body! Try walking around every hour for 10 minutes and stretch your body. In a day, you would generally work for around eight to nine hours. This way, you can sneak in more than 45 minutes of movement every day. From my personal experience with years of back-to-back training sessions, I observed that one-on-one virtual classes have proven to be more productive! It's just my student and me; they can ask me anything during the session and ask for a variation or other workout-related doubts. This helps me give time to one person entirely, which I can't always do in a group session. The Upsides Of Strengthening Our Muscles & Bones Working out is like an investment you make for your golden years to pass without causing your body to hurt. Sometimes even relieve chronic pain. Probably that's why it doesn't have an age barrier. In a day, we sit or stand. We cannot avoid somebody movement during the whole day. If we don't work out, these simple tasks seem like lifting a mountain. Our spine is the trunk of our body that carries a lot of nerves that our body needs to function. If we tire it out or can't keep it in a proper posture, it would cause severe ailments in the long run. We don't tend to realise that while working on a system or watching TV hours at a stretch. Working out or giving a break helps your muscles and bones to function well and keep you fit at the same time. In this digital age, we can't function without spending a lot of time before our systems, not necessarily work. Or lie comfortably on the bed and hold your phone in your hands for hours together. Either way, it is terrible for your posture. Follow these simple exercises in a day so that you can get your work done without being afraid for your health. 8 Tips That Help You Build An Effective Workout Routine 1. Identify your level of fitness. This will help you understand and define what works for your body. 2. Modify your workout according to your body. Don't tame your body into doing something that will cause pain and hurt to yourself or constraint yourself by saying you cannot do it. 3. Start with a smaller number of sets in the beginning and increase them gradually to get your body accustomed. 4. Speak to your instructor if you have problems with following an exercise they can suggest a few variations which would be more ideal for you. Ask a few questions if you are confused; this will help you stay motivated and will prove to be effective. 5. Know how to guide and position your body while performing any exercise. Always ask your instructor. 6. Don't keep changing your workout routine or switch to intense workout routines when you are just starting to workout. 7. Do the best you can every day, every bit adds up. Try and track your progress through your phone, watch or other fitness apps. 8. Set a recurring alarm every hour that reminds you to walk for five minutes is ideal. Use this time to connect with your friends or relatives via call and make sure you talk and walk. Being aware of your body's limits can transform your exercise routine and life. I've trained many stars, and all of them know exactly what to do if I'm not available to train them. With years of working together, I know their bodies more than they know themselves. I know what works for their body without pushing it too the extremes. I've taught all my students in such a way that they know exactly how their workout routine is and how the temp needs to guide them during each set. Fitness is a way of life and can be only defined by you and your choices. So, chose wisely!
5 Easy Exercises You Can Do At Home
When you brought your work home, why not do the same with your workout routine? Going out and hitting the gym with your buddies is now a far-fetched idea with the current situation. But that should not come in the way of you and your fitness. Now you can boost your immunity and strengthen your body with these five simple exercises, which you can do at home every day without any equipment. For beginners who want to give it a try, don't worry, these exercises are perfect for you! 1. Squats We sit and stand for so many hours in a day,especially when we are working or even watching T.V. The muscles that are used during squatting are essential as these are the same muscles we need to sit and stand without any discomfort. When we sit for long hours we weaken and avoid utilising and strengthening the muscles. Generally, people with knee problems hesitate or are afraid to try squats as they believe that it might make the pain unbearable. The truth is if you squat the right way and hold that position, it helps you relieve stiffness, pain, improves your posture and quality of life. If you don't do anything to strengthen these muscles then, you will experience pain doing something as easy as sitting or standing. You just need a few adjustments until you find the right position to squat. How to do it: ● Stand firmly with your back against the wall, place your legs in front shoulder-width apart. ● Slide your back against the wall and stand in the squat position. ● Hold this position for 10 seconds. ● Work at increasing your hold for 5 seconds more each time until you can reach one minute. That is what is going to strengthen your muscles. Need one here If you are new to squats, start with sitting and standing up in a chair. ● Stand in front of a chair. ● Push your glutes into the chair and then come back up, it should be as if you are kissing the chair. Some people might not be comfortable in their knees while squatting. Find a foot position that is comfortable for your knee by spreading your legs a little wider. 2. Wall Push-ups Comparatively, women struggle a bit to do a push-up. With a simple modification, you can extend your shoulder and upper back muscles with a wall push-up. ● Stand in front of a wall. ● Place your hands on the wall. ● Lean in towards the wall and come right back up. ● Then you can also try an inclined push-up. There are various types of push-ups you can do to build strength. 3. Back extensions The idea of maintaining a posture while sitting or working on a computer at home became bizarre. A couch or comfortable chairs like recliners became a popular choice to sit for long hours without getting up and work. Even if you are using an office chair, your back is stretched, shoulders are hunched, and the neck is in a lean-forward position. Anyone would need to work on their back muscles to get your posture back into place. ● Lie down on a mat on your stomach. Make sure to keep your legs together. ● Lift your arms so that they are over your head and stretch for a few seconds. ● Now, bring the navel above the ground. ● While stretching out your arms, legs and spine as far as possible(not in the opposite direction), make sure your face is facing the ground. ● Alternate between your hands and legs and pulse for a couple of seconds. ● Breathe in and hold for 5 seconds. Doing this will strengthen your spine health and strengthens your lower back. If you favour spending a lot of time in front of the TV, I suggest you come forward and rest your face on your two fists right below your chin supported by your elbows. This way, you get to be on your stomach. If you lie on the floor and take the help of your elbows, your upper body and spine are getting some extension and relieves pressure off your back. 4. Core - Abdominal Try planks, they are more effective than crunches and workout every muscle group in your body. When we say core muscles, it doesn’t just stop at your abdominal muscles, it also includes your upper back, lower back, spine muscles and pelvic region. When UR planking make sure UR body is in a straight line from UR head to UR heels, keep UR hip flexors open by keeping UR glutes engaged. ● Start by placing your forearms on the ground similar to an L-shape from your shoulder to your forearms. ● Your shoulders should always be directly above your elbows. ● Your forearms are pressing into the floor so that you stabilise the shoulder and widen your chest. ● Keep your hip flexors open so that they it keeps your glutes engaged. 5. Upper body – triceps Most women accumulate fat in their arms, I call them ‘bye-bye arms’. With the tricep muscles being the least worked muscles. This exercise engages your triceps and glutes. ● With your hands just outside of the hips, sit on a chair or bench. Make sure to keep your knees bent. ● Lift up with your hands and lower down until you are at about 90 degrees. While doing this, keep in mind that your hips are very close to the chair or bench and elbows are bent. ● Keep the elbows pointing behind you, your shoulders down and your abdomen engaged. ● Push back to start again and repeat. These five exercises are simple and can be done at home with no gym equipment. Some exercise is always better than no exercise! Make sure to move your body every hour and stay active to beat boredom and stay fit!
Why You Should Be Exercising During A Pandemic
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as we are invariably living in fear of falling victim to the virus. We are ready to try everything and anything to boost our immunity. It is for a fact that working out helps boost immunity. When we say exercise, it need not necessarily mean going out of the way and doing something which UR body isn't used to. All I advise is to move UR body! To reiterate the importance of workout lets start by understanding how exercise has helped us during influenza and how it's helping us now during COVID. The Origins Of Pilates The name 'pilates' was derived from Joseph Hubertus Pilates, the man who used a combination of various exercises. This gave birth to an incredibly effective workout routine that is still trending globally! He suffered a few illnesses during his childhood, making him interested in physical fitness. He was exposed to various types of physical routines in his life before he ended up in internment during World War I. He left Germany around 1912 and came to Britain. He was trained in boxing, diving, skiing, acrobats, self-defence, to name a few. As the war broke out in 1914, Joseph was kept in internment where he developed his fitness routine by fusing several sport-specific workout variations in his unique routine. Slowly this routine was picked up by a few curious inmates stuck in internment with him. These inmates were his first students/trainees and the camp was where he introduced Pilates. The immunity developing aspect of these physical exercises came to light when the Spanish flu was at its peak in 1918. It was observed that Pilates or the inmates he trained were able to ward off the diseases successfully. He was then positioned as a nurse in the hospital wing to care for the injured soldiers. Quote: Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! Cadillac/ trapeze table Pilates was tasked to help along with the recovery of veterans who were physically challenged fighting the war. He neatly worked out a practical and innovative idea to modify his routine to suit his soldiers. Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! After the war ended, he returned to Germany and started working on reforming his techniques and incorporating techniques from the east and the west. He set up his first studio in 1923 in America, and we all know this legacy with its universal appeal. That was the beginning of an exercise powerhouse we now know as Pilates. Importance Of Working Out During COVID 1. Boosts your immunity and improves your chances of fighting the virus, flu or infection. 2. Helps release happy hormones(endorphins) in the body which keep you mentally and physically fit. 3. Reduces stress, prevents weight gain and improves your sleep. As we are living through a pandemic at the moment, it is essential to remember that when injured soldiers can have the urge to work out, we can too. While creating and adjusting to new fitness routines may take some effort, any physical activity during the coronavirus pandemic can help you optimize your health and wellbeing. Use this time wisely to make the most of your lockdown, work out at your pace and as I said before a little bit of exercise is better than no exercise. If you need a little push, then read our other article on how you can build your workout routine.
Know UR Body’s Limitations When UR Working Out
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we sometimes end up pushing our bodies too far. You might be looking to lose the lockdown weight fast and push your body really hard. Without putting in the time and effort towards being fit first, it is not possible. That’s where we can go wrong while we are working out. Working out is more about being aware of your body’s limits and understanding what works for you rather than getting easily distracted with someone else’s workout results. Well, there’s a way to avoid these cardinal workout mistakes and refine your workout routine. In the same path, we find ourselves trying a trending routine that gives us the toned body with minimal to no efforts. This majorly happens when we get inspired by other's routines and want the same kind of results without knowing the effort which goes into it. There are three stages which can define your workout levels Beginners are people who never worked out or made working out as a part of their daily schedule. Intermediate have a routine and are at it for some time. Advanced are ones who work out everyday and follow a certain set of workout routine. Depending on which category you fall under, your body type, BMI and other elements your instructor can easily suggest a workout routine which can work in your favour. I’ve seen many trainers do the complete opposite too, so make sure your trainer doesn’t push you too much. During the current times, where people do not prefer to go out, hitting the gym is not an option. The next best option is to keep up with their trainers virtually. This contributed to me making content on workouts and modifications. The training sessions on social media are making working out at home accessible to everyone. With so many videos being easily available it is hard for people to find the source of information and assess the reality of the workout videos. Quote: Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. How You Decide Your Workout Routine Depending on body type, every exercise has to be customized to an individual needs and limitations. People are trying these exercises with the hope that the harder they work, the more fit they become. But all they end up with is sore muscles, and still, some go at it day in day out until they stretch it too far - encounter a spasm or muscle strain. For example, if you are about 70 kilos and are overweight according to the BMI (Body Mass Index), taking up an hour of advance training on the first day (beginner) eventually exhausts your body. In the same way, people with medical conditions or injuries might not be able to exercise the same way in these fad workout videos. Be heedful of… 1. Identify your level of fitness Before beginning a workout, make sure you understand your needs and learn the right way to develop your strength. If you are new to start working out, start walking around the house for 10 minutes and increase the time limit as days pass by. To be fit, you need to spend the time, stick to the routine and build your core strength brick by brick. 2. Recognize your body’s needs Comparing yourselves to another's routine or other's fitness levels. Work with your body instead of overworking it. For example, if a person never did a push-up in life, they wouldn't know how to do it and couldn't do it properly. It is crucial to follow what your instructor and if you are not comfortable with an exercise, tell your trainer. 3. Set realistic expectations Your body is unique and it falls on you to be mindful of it, nurture it by selecting the right set of exercises. Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. 4. Give your body rest Resting your body is vital for recovery. Recovery time helps build your muscles the right way. Your instructor should always help you become aware of your resting days when you start a routine. Expert advice: It is highly important for you to discuss your medical history with your trainer to avoid injuring yourself any further. Fitness is a journey and working with your body is what you should be doing. Don’t push your body too hard just because you saw someone doing it. Don’t forget that you have to live in it for the rest of the day! Take it one day at-a-time and you will be surprised that you're closer to your fitness goals than before!
What Can Make & Break UR Workout Routine
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not alone. Especially when we start working out, even 30 minutes seems never-ending and we can't seem to get the groove. In the current times, we live in; it is a wise choice to stay active by working out as it boosts your immunity and strengthens your body. Since my virtual classes began, I had an overwhelming response from a lot of people who always wanted to attend my sessions, but never got a chance to. They loved the workouts I was putting up on my Insta, and I've also started sharing modified variations of each exercise I suggest. People who never thought about working out in their lives have also been coming forward and looking for ways to boost their immunity and be fit to get ahead of things. Apply the saying, "Something is better than nothing," and the best way to get some exercise is to move your body! Try walking around every hour for 10 minutes and stretch your body. In a day, you would generally work for around eight to nine hours. This way, you can sneak in more than 45 minutes of movement every day. From my personal experience with years of back-to-back training sessions, I observed that one-on-one virtual classes have proven to be more productive! It's just my student and me; they can ask me anything during the session and ask for a variation or other workout-related doubts. This helps me give time to one person entirely, which I can't always do in a group session. The Upsides Of Strengthening Our Muscles & Bones Working out is like an investment you make for your golden years to pass without causing your body to hurt. Sometimes even relieve chronic pain. Probably that's why it doesn't have an age barrier. In a day, we sit or stand. We cannot avoid somebody movement during the whole day. If we don't work out, these simple tasks seem like lifting a mountain. Our spine is the trunk of our body that carries a lot of nerves that our body needs to function. If we tire it out or can't keep it in a proper posture, it would cause severe ailments in the long run. We don't tend to realise that while working on a system or watching TV hours at a stretch. Working out or giving a break helps your muscles and bones to function well and keep you fit at the same time. In this digital age, we can't function without spending a lot of time before our systems, not necessarily work. Or lie comfortably on the bed and hold your phone in your hands for hours together. Either way, it is terrible for your posture. Follow these simple exercises in a day so that you can get your work done without being afraid for your health. 8 Tips That Help You Build An Effective Workout Routine 1. Identify your level of fitness. This will help you understand and define what works for your body. 2. Modify your workout according to your body. Don't tame your body into doing something that will cause pain and hurt to yourself or constraint yourself by saying you cannot do it. 3. Start with a smaller number of sets in the beginning and increase them gradually to get your body accustomed. 4. Speak to your instructor if you have problems with following an exercise they can suggest a few variations which would be more ideal for you. Ask a few questions if you are confused; this will help you stay motivated and will prove to be effective. 5. Know how to guide and position your body while performing any exercise. Always ask your instructor. 6. Don't keep changing your workout routine or switch to intense workout routines when you are just starting to workout. 7. Do the best you can every day, every bit adds up. Try and track your progress through your phone, watch or other fitness apps. 8. Set a recurring alarm every hour that reminds you to walk for five minutes is ideal. Use this time to connect with your friends or relatives via call and make sure you talk and walk. Being aware of your body's limits can transform your exercise routine and life. I've trained many stars, and all of them know exactly what to do if I'm not available to train them. With years of working together, I know their bodies more than they know themselves. I know what works for their body without pushing it too the extremes. I've taught all my students in such a way that they know exactly how their workout routine is and how the temp needs to guide them during each set. Fitness is a way of life and can be only defined by you and your choices. So, chose wisely!
All About Nutrition
Coconut Energy Bites – Snack For Pitta
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Step 2: Add the raw carob powder (if UR using it ), maple syrup, almond butter, vanilla, and salt. Process until the mixture is thick and smooth. Step 3: Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Mold the mixture into golf sized-balls. Roll the balls in shredded coconut. Keep the coconut energy bites in the fridge until they become firm. You can store these bits in an airtight container for longer shelf life. The combination of coconut and dry fruits is not new. They are rooted in Indian cuisine and is used as a staple in many states as they contain fibre, healthy fats, plenty of minerals and vitamins. But, fruits have its own set of healthy nutrition that they bring to the table. Here are a few benefits you acquire from eating this snack. Coconuts are especially rich in manganese, which is an essential mineral for bone health and the protein, carbohydrates and cholesterol metabolism in our body. Aids with anaemia Coconuts are rich in iron and copper minerals that generate healthy red blood cells in the body which help in reducing the risk of developing anaemia. Curbs cravings Walnuts are high in calories, but promote satiety. Even after feeling satiated, we tend to give in to cravings on the site of crispy french fries or an irresistible cheesecake. Walnuts improve our brain function that helps curb these cravings. Vitamin E in walnuts and almonds play a significant role in manufacturing prostaglandins, hormone-like compounds that control several processes in the body like blood flow, inflammation and blood clots. Heart health Apart from reducing LDL cholesterol, almonds help reduce oxidation of this cholesterol. Studies suggest that oxidation of LDL cholesterol is the starting point of many heart diseases. This effect is enhanced when combined with antioxidant vitamin E. Ease: 4 Approximate cost: INR 400 Serving size: Cooking time: 15 minutes Nutritive value Calories : 220Kcal Carbs : 12g Protein : 5g Fats : 19.2g Fiber : o.13g Ingredients Walnuts: ½ cup Whole almonds: ½ cup Almond butter: ½ cup Pitted dates: 4 Maple syrup: ¼ cup Vanilla extract: ½ tsp Salt: ¼ tsp Shredded unsweetened coconut: 2 cups Raw carob powder (optional): ¼ cup
Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
Mint-Coriander Juice
Start by washing and blanching the leaves in warm water for about 10- 15 to remove any hidden and unwanted particles. Step 2: Add mint, coriander and lemon juice and blend the ingredients together using a blender or a juicer. Step 3: Sieve the juice. Pour the juice in a tall glass and enjoy! Mint has always been known for its refreshing purpose. Never knew a mouth freshening product that doesn't feature mint in it. As for coriander, we all know it is a garnish, but there is much more to coriander than just being a garnish. Headache remedy The soothing properties of mint help in relieving the inflammation of cells that causes a headache. Not only that, but it also protects us from deeper issues like migraines and flu symptoms. Assist in breaking down food Mint leaves are filled with flavour. When they are chewed on, they promote the release of saliva and enzymes that helps to break food down. Further down the digestive tract, this really helps in solving the problem of indigestion. Heals mouth ulcers We all might have experienced a mouth ulcer that just makes it uncomfortable to eat, speak and resist to bite it. Coriander extracts have shown excellent results in healing these ulcers and preventing them. If you are constantly attacked with these ulcers, chew on some coriander leaves. Anti-ageing Coriander leaves are filled with an abundant source of vitamin C and K, β-carotene. They contain antioxidants, as well, that fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They're linked to multiple illnesses, including diabetes, heart disease, and cancer. Aids in weight Loss Mint leaves elevate the secretion of bile acids that help digestion. Doing so, it eases the digestion process and lends a hand in maintaining healthy cholesterol levels. It also increases the metabolism rate and thus promotes weight loss. Skincare Mint leaves possess antifungal, antibacterial and anti-inflammatory properties that prove beneficial for the skin. These properties help them to reduce acne outburst, help with redness and soothe the skin. It is also a beneficial beverage if you are looking to even your skin tone. Ease: 3 Cooking time: 5 Approx cost: 30 Nutritive Value: Calories: 20 Carbs: 1.3 Protein:2 4 Fats: 0.4 Fibre: 3.17 Ingredients Mint: 1 cup Coriander: 1 cup Lemon juice: 2 - 3 drops Preparation Step 1:
5 Easy Exercises You Can Do At Home
When you brought your work home, why not do the same with your workout routine? Going out and hitting the gym with your buddies is now a far-fetched idea with the current situation. But that should not come in the way of you and your fitness. Now you can boost your immunity and strengthen your body with these five simple exercises, which you can do at home every day without any equipment. For beginners who want to give it a try, don't worry, these exercises are perfect for you! 1. Squats We sit and stand for so many hours in a day,especially when we are working or even watching T.V. The muscles that are used during squatting are essential as these are the same muscles we need to sit and stand without any discomfort. When we sit for long hours we weaken and avoid utilising and strengthening the muscles. Generally, people with knee problems hesitate or are afraid to try squats as they believe that it might make the pain unbearable. The truth is if you squat the right way and hold that position, it helps you relieve stiffness, pain, improves your posture and quality of life. If you don't do anything to strengthen these muscles then, you will experience pain doing something as easy as sitting or standing. You just need a few adjustments until you find the right position to squat. How to do it: ● Stand firmly with your back against the wall, place your legs in front shoulder-width apart. ● Slide your back against the wall and stand in the squat position. ● Hold this position for 10 seconds. ● Work at increasing your hold for 5 seconds more each time until you can reach one minute. That is what is going to strengthen your muscles. Need one here If you are new to squats, start with sitting and standing up in a chair. ● Stand in front of a chair. ● Push your glutes into the chair and then come back up, it should be as if you are kissing the chair. Some people might not be comfortable in their knees while squatting. Find a foot position that is comfortable for your knee by spreading your legs a little wider. 2. Wall Push-ups Comparatively, women struggle a bit to do a push-up. With a simple modification, you can extend your shoulder and upper back muscles with a wall push-up. ● Stand in front of a wall. ● Place your hands on the wall. ● Lean in towards the wall and come right back up. ● Then you can also try an inclined push-up. There are various types of push-ups you can do to build strength. 3. Back extensions The idea of maintaining a posture while sitting or working on a computer at home became bizarre. A couch or comfortable chairs like recliners became a popular choice to sit for long hours without getting up and work. Even if you are using an office chair, your back is stretched, shoulders are hunched, and the neck is in a lean-forward position. Anyone would need to work on their back muscles to get your posture back into place. ● Lie down on a mat on your stomach. Make sure to keep your legs together. ● Lift your arms so that they are over your head and stretch for a few seconds. ● Now, bring the navel above the ground. ● While stretching out your arms, legs and spine as far as possible(not in the opposite direction), make sure your face is facing the ground. ● Alternate between your hands and legs and pulse for a couple of seconds. ● Breathe in and hold for 5 seconds. Doing this will strengthen your spine health and strengthens your lower back. If you favour spending a lot of time in front of the TV, I suggest you come forward and rest your face on your two fists right below your chin supported by your elbows. This way, you get to be on your stomach. If you lie on the floor and take the help of your elbows, your upper body and spine are getting some extension and relieves pressure off your back. 4. Core - Abdominal Try planks, they are more effective than crunches and workout every muscle group in your body. When we say core muscles, it doesn’t just stop at your abdominal muscles, it also includes your upper back, lower back, spine muscles and pelvic region. When UR planking make sure UR body is in a straight line from UR head to UR heels, keep UR hip flexors open by keeping UR glutes engaged. ● Start by placing your forearms on the ground similar to an L-shape from your shoulder to your forearms. ● Your shoulders should always be directly above your elbows. ● Your forearms are pressing into the floor so that you stabilise the shoulder and widen your chest. ● Keep your hip flexors open so that they it keeps your glutes engaged. 5. Upper body – triceps Most women accumulate fat in their arms, I call them ‘bye-bye arms’. With the tricep muscles being the least worked muscles. This exercise engages your triceps and glutes. ● With your hands just outside of the hips, sit on a chair or bench. Make sure to keep your knees bent. ● Lift up with your hands and lower down until you are at about 90 degrees. While doing this, keep in mind that your hips are very close to the chair or bench and elbows are bent. ● Keep the elbows pointing behind you, your shoulders down and your abdomen engaged. ● Push back to start again and repeat. These five exercises are simple and can be done at home with no gym equipment. Some exercise is always better than no exercise! Make sure to move your body every hour and stay active to beat boredom and stay fit!
Why You Should Be Exercising During A Pandemic
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as we are invariably living in fear of falling victim to the virus. We are ready to try everything and anything to boost our immunity. It is for a fact that working out helps boost immunity. When we say exercise, it need not necessarily mean going out of the way and doing something which UR body isn't used to. All I advise is to move UR body! To reiterate the importance of workout lets start by understanding how exercise has helped us during influenza and how it's helping us now during COVID. The Origins Of Pilates The name 'pilates' was derived from Joseph Hubertus Pilates, the man who used a combination of various exercises. This gave birth to an incredibly effective workout routine that is still trending globally! He suffered a few illnesses during his childhood, making him interested in physical fitness. He was exposed to various types of physical routines in his life before he ended up in internment during World War I. He left Germany around 1912 and came to Britain. He was trained in boxing, diving, skiing, acrobats, self-defence, to name a few. As the war broke out in 1914, Joseph was kept in internment where he developed his fitness routine by fusing several sport-specific workout variations in his unique routine. Slowly this routine was picked up by a few curious inmates stuck in internment with him. These inmates were his first students/trainees and the camp was where he introduced Pilates. The immunity developing aspect of these physical exercises came to light when the Spanish flu was at its peak in 1918. It was observed that Pilates or the inmates he trained were able to ward off the diseases successfully. He was then positioned as a nurse in the hospital wing to care for the injured soldiers. Quote: Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! Cadillac/ trapeze table Pilates was tasked to help along with the recovery of veterans who were physically challenged fighting the war. He neatly worked out a practical and innovative idea to modify his routine to suit his soldiers. Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! After the war ended, he returned to Germany and started working on reforming his techniques and incorporating techniques from the east and the west. He set up his first studio in 1923 in America, and we all know this legacy with its universal appeal. That was the beginning of an exercise powerhouse we now know as Pilates. Importance Of Working Out During COVID 1. Boosts your immunity and improves your chances of fighting the virus, flu or infection. 2. Helps release happy hormones(endorphins) in the body which keep you mentally and physically fit. 3. Reduces stress, prevents weight gain and improves your sleep. As we are living through a pandemic at the moment, it is essential to remember that when injured soldiers can have the urge to work out, we can too. While creating and adjusting to new fitness routines may take some effort, any physical activity during the coronavirus pandemic can help you optimize your health and wellbeing. Use this time wisely to make the most of your lockdown, work out at your pace and as I said before a little bit of exercise is better than no exercise. If you need a little push, then read our other article on how you can build your workout routine.
Know UR Body’s Limitations When UR Working Out
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we sometimes end up pushing our bodies too far. You might be looking to lose the lockdown weight fast and push your body really hard. Without putting in the time and effort towards being fit first, it is not possible. That’s where we can go wrong while we are working out. Working out is more about being aware of your body’s limits and understanding what works for you rather than getting easily distracted with someone else’s workout results. Well, there’s a way to avoid these cardinal workout mistakes and refine your workout routine. In the same path, we find ourselves trying a trending routine that gives us the toned body with minimal to no efforts. This majorly happens when we get inspired by other's routines and want the same kind of results without knowing the effort which goes into it. There are three stages which can define your workout levels Beginners are people who never worked out or made working out as a part of their daily schedule. Intermediate have a routine and are at it for some time. Advanced are ones who work out everyday and follow a certain set of workout routine. Depending on which category you fall under, your body type, BMI and other elements your instructor can easily suggest a workout routine which can work in your favour. I’ve seen many trainers do the complete opposite too, so make sure your trainer doesn’t push you too much. During the current times, where people do not prefer to go out, hitting the gym is not an option. The next best option is to keep up with their trainers virtually. This contributed to me making content on workouts and modifications. The training sessions on social media are making working out at home accessible to everyone. With so many videos being easily available it is hard for people to find the source of information and assess the reality of the workout videos. Quote: Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. How You Decide Your Workout Routine Depending on body type, every exercise has to be customized to an individual needs and limitations. People are trying these exercises with the hope that the harder they work, the more fit they become. But all they end up with is sore muscles, and still, some go at it day in day out until they stretch it too far - encounter a spasm or muscle strain. For example, if you are about 70 kilos and are overweight according to the BMI (Body Mass Index), taking up an hour of advance training on the first day (beginner) eventually exhausts your body. In the same way, people with medical conditions or injuries might not be able to exercise the same way in these fad workout videos. Be heedful of… 1. Identify your level of fitness Before beginning a workout, make sure you understand your needs and learn the right way to develop your strength. If you are new to start working out, start walking around the house for 10 minutes and increase the time limit as days pass by. To be fit, you need to spend the time, stick to the routine and build your core strength brick by brick. 2. Recognize your body’s needs Comparing yourselves to another's routine or other's fitness levels. Work with your body instead of overworking it. For example, if a person never did a push-up in life, they wouldn't know how to do it and couldn't do it properly. It is crucial to follow what your instructor and if you are not comfortable with an exercise, tell your trainer. 3. Set realistic expectations Your body is unique and it falls on you to be mindful of it, nurture it by selecting the right set of exercises. Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. 4. Give your body rest Resting your body is vital for recovery. Recovery time helps build your muscles the right way. Your instructor should always help you become aware of your resting days when you start a routine. Expert advice: It is highly important for you to discuss your medical history with your trainer to avoid injuring yourself any further. Fitness is a journey and working with your body is what you should be doing. Don’t push your body too hard just because you saw someone doing it. Don’t forget that you have to live in it for the rest of the day! Take it one day at-a-time and you will be surprised that you're closer to your fitness goals than before!
What Can Make & Break UR Workout Routine
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not alone. Especially when we start working out, even 30 minutes seems never-ending and we can't seem to get the groove. In the current times, we live in; it is a wise choice to stay active by working out as it boosts your immunity and strengthens your body. Since my virtual classes began, I had an overwhelming response from a lot of people who always wanted to attend my sessions, but never got a chance to. They loved the workouts I was putting up on my Insta, and I've also started sharing modified variations of each exercise I suggest. People who never thought about working out in their lives have also been coming forward and looking for ways to boost their immunity and be fit to get ahead of things. Apply the saying, "Something is better than nothing," and the best way to get some exercise is to move your body! Try walking around every hour for 10 minutes and stretch your body. In a day, you would generally work for around eight to nine hours. This way, you can sneak in more than 45 minutes of movement every day. From my personal experience with years of back-to-back training sessions, I observed that one-on-one virtual classes have proven to be more productive! It's just my student and me; they can ask me anything during the session and ask for a variation or other workout-related doubts. This helps me give time to one person entirely, which I can't always do in a group session. The Upsides Of Strengthening Our Muscles & Bones Working out is like an investment you make for your golden years to pass without causing your body to hurt. Sometimes even relieve chronic pain. Probably that's why it doesn't have an age barrier. In a day, we sit or stand. We cannot avoid somebody movement during the whole day. If we don't work out, these simple tasks seem like lifting a mountain. Our spine is the trunk of our body that carries a lot of nerves that our body needs to function. If we tire it out or can't keep it in a proper posture, it would cause severe ailments in the long run. We don't tend to realise that while working on a system or watching TV hours at a stretch. Working out or giving a break helps your muscles and bones to function well and keep you fit at the same time. In this digital age, we can't function without spending a lot of time before our systems, not necessarily work. Or lie comfortably on the bed and hold your phone in your hands for hours together. Either way, it is terrible for your posture. Follow these simple exercises in a day so that you can get your work done without being afraid for your health. 8 Tips That Help You Build An Effective Workout Routine 1. Identify your level of fitness. This will help you understand and define what works for your body. 2. Modify your workout according to your body. Don't tame your body into doing something that will cause pain and hurt to yourself or constraint yourself by saying you cannot do it. 3. Start with a smaller number of sets in the beginning and increase them gradually to get your body accustomed. 4. Speak to your instructor if you have problems with following an exercise they can suggest a few variations which would be more ideal for you. Ask a few questions if you are confused; this will help you stay motivated and will prove to be effective. 5. Know how to guide and position your body while performing any exercise. Always ask your instructor. 6. Don't keep changing your workout routine or switch to intense workout routines when you are just starting to workout. 7. Do the best you can every day, every bit adds up. Try and track your progress through your phone, watch or other fitness apps. 8. Set a recurring alarm every hour that reminds you to walk for five minutes is ideal. Use this time to connect with your friends or relatives via call and make sure you talk and walk. Being aware of your body's limits can transform your exercise routine and life. I've trained many stars, and all of them know exactly what to do if I'm not available to train them. With years of working together, I know their bodies more than they know themselves. I know what works for their body without pushing it too the extremes. I've taught all my students in such a way that they know exactly how their workout routine is and how the temp needs to guide them during each set. Fitness is a way of life and can be only defined by you and your choices. So, chose wisely!
All About Mind
Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
5 Easy Exercises You Can Do At Home
When you brought your work home, why not do the same with your workout routine? Going out and hitting the gym with your buddies is now a far-fetched idea with the current situation. But that should not come in the way of you and your fitness. Now you can boost your immunity and strengthen your body with these five simple exercises, which you can do at home every day without any equipment. For beginners who want to give it a try, don't worry, these exercises are perfect for you! 1. Squats We sit and stand for so many hours in a day,especially when we are working or even watching T.V. The muscles that are used during squatting are essential as these are the same muscles we need to sit and stand without any discomfort. When we sit for long hours we weaken and avoid utilising and strengthening the muscles. Generally, people with knee problems hesitate or are afraid to try squats as they believe that it might make the pain unbearable. The truth is if you squat the right way and hold that position, it helps you relieve stiffness, pain, improves your posture and quality of life. If you don't do anything to strengthen these muscles then, you will experience pain doing something as easy as sitting or standing. You just need a few adjustments until you find the right position to squat. How to do it: ● Stand firmly with your back against the wall, place your legs in front shoulder-width apart. ● Slide your back against the wall and stand in the squat position. ● Hold this position for 10 seconds. ● Work at increasing your hold for 5 seconds more each time until you can reach one minute. That is what is going to strengthen your muscles. Need one here If you are new to squats, start with sitting and standing up in a chair. ● Stand in front of a chair. ● Push your glutes into the chair and then come back up, it should be as if you are kissing the chair. Some people might not be comfortable in their knees while squatting. Find a foot position that is comfortable for your knee by spreading your legs a little wider. 2. Wall Push-ups Comparatively, women struggle a bit to do a push-up. With a simple modification, you can extend your shoulder and upper back muscles with a wall push-up. ● Stand in front of a wall. ● Place your hands on the wall. ● Lean in towards the wall and come right back up. ● Then you can also try an inclined push-up. There are various types of push-ups you can do to build strength. 3. Back extensions The idea of maintaining a posture while sitting or working on a computer at home became bizarre. A couch or comfortable chairs like recliners became a popular choice to sit for long hours without getting up and work. Even if you are using an office chair, your back is stretched, shoulders are hunched, and the neck is in a lean-forward position. Anyone would need to work on their back muscles to get your posture back into place. ● Lie down on a mat on your stomach. Make sure to keep your legs together. ● Lift your arms so that they are over your head and stretch for a few seconds. ● Now, bring the navel above the ground. ● While stretching out your arms, legs and spine as far as possible(not in the opposite direction), make sure your face is facing the ground. ● Alternate between your hands and legs and pulse for a couple of seconds. ● Breathe in and hold for 5 seconds. Doing this will strengthen your spine health and strengthens your lower back. If you favour spending a lot of time in front of the TV, I suggest you come forward and rest your face on your two fists right below your chin supported by your elbows. This way, you get to be on your stomach. If you lie on the floor and take the help of your elbows, your upper body and spine are getting some extension and relieves pressure off your back. 4. Core - Abdominal Try planks, they are more effective than crunches and workout every muscle group in your body. When we say core muscles, it doesn’t just stop at your abdominal muscles, it also includes your upper back, lower back, spine muscles and pelvic region. When UR planking make sure UR body is in a straight line from UR head to UR heels, keep UR hip flexors open by keeping UR glutes engaged. ● Start by placing your forearms on the ground similar to an L-shape from your shoulder to your forearms. ● Your shoulders should always be directly above your elbows. ● Your forearms are pressing into the floor so that you stabilise the shoulder and widen your chest. ● Keep your hip flexors open so that they it keeps your glutes engaged. 5. Upper body – triceps Most women accumulate fat in their arms, I call them ‘bye-bye arms’. With the tricep muscles being the least worked muscles. This exercise engages your triceps and glutes. ● With your hands just outside of the hips, sit on a chair or bench. Make sure to keep your knees bent. ● Lift up with your hands and lower down until you are at about 90 degrees. While doing this, keep in mind that your hips are very close to the chair or bench and elbows are bent. ● Keep the elbows pointing behind you, your shoulders down and your abdomen engaged. ● Push back to start again and repeat. These five exercises are simple and can be done at home with no gym equipment. Some exercise is always better than no exercise! Make sure to move your body every hour and stay active to beat boredom and stay fit!
Why You Should Be Exercising During A Pandemic
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as we are invariably living in fear of falling victim to the virus. We are ready to try everything and anything to boost our immunity. It is for a fact that working out helps boost immunity. When we say exercise, it need not necessarily mean going out of the way and doing something which UR body isn't used to. All I advise is to move UR body! To reiterate the importance of workout lets start by understanding how exercise has helped us during influenza and how it's helping us now during COVID. The Origins Of Pilates The name 'pilates' was derived from Joseph Hubertus Pilates, the man who used a combination of various exercises. This gave birth to an incredibly effective workout routine that is still trending globally! He suffered a few illnesses during his childhood, making him interested in physical fitness. He was exposed to various types of physical routines in his life before he ended up in internment during World War I. He left Germany around 1912 and came to Britain. He was trained in boxing, diving, skiing, acrobats, self-defence, to name a few. As the war broke out in 1914, Joseph was kept in internment where he developed his fitness routine by fusing several sport-specific workout variations in his unique routine. Slowly this routine was picked up by a few curious inmates stuck in internment with him. These inmates were his first students/trainees and the camp was where he introduced Pilates. The immunity developing aspect of these physical exercises came to light when the Spanish flu was at its peak in 1918. It was observed that Pilates or the inmates he trained were able to ward off the diseases successfully. He was then positioned as a nurse in the hospital wing to care for the injured soldiers. Quote: Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! Cadillac/ trapeze table Pilates was tasked to help along with the recovery of veterans who were physically challenged fighting the war. He neatly worked out a practical and innovative idea to modify his routine to suit his soldiers. Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! After the war ended, he returned to Germany and started working on reforming his techniques and incorporating techniques from the east and the west. He set up his first studio in 1923 in America, and we all know this legacy with its universal appeal. That was the beginning of an exercise powerhouse we now know as Pilates. Importance Of Working Out During COVID 1. Boosts your immunity and improves your chances of fighting the virus, flu or infection. 2. Helps release happy hormones(endorphins) in the body which keep you mentally and physically fit. 3. Reduces stress, prevents weight gain and improves your sleep. As we are living through a pandemic at the moment, it is essential to remember that when injured soldiers can have the urge to work out, we can too. While creating and adjusting to new fitness routines may take some effort, any physical activity during the coronavirus pandemic can help you optimize your health and wellbeing. Use this time wisely to make the most of your lockdown, work out at your pace and as I said before a little bit of exercise is better than no exercise. If you need a little push, then read our other article on how you can build your workout routine.
Know UR Body’s Limitations When UR Working Out
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we sometimes end up pushing our bodies too far. You might be looking to lose the lockdown weight fast and push your body really hard. Without putting in the time and effort towards being fit first, it is not possible. That’s where we can go wrong while we are working out. Working out is more about being aware of your body’s limits and understanding what works for you rather than getting easily distracted with someone else’s workout results. Well, there’s a way to avoid these cardinal workout mistakes and refine your workout routine. In the same path, we find ourselves trying a trending routine that gives us the toned body with minimal to no efforts. This majorly happens when we get inspired by other's routines and want the same kind of results without knowing the effort which goes into it. There are three stages which can define your workout levels Beginners are people who never worked out or made working out as a part of their daily schedule. Intermediate have a routine and are at it for some time. Advanced are ones who work out everyday and follow a certain set of workout routine. Depending on which category you fall under, your body type, BMI and other elements your instructor can easily suggest a workout routine which can work in your favour. I’ve seen many trainers do the complete opposite too, so make sure your trainer doesn’t push you too much. During the current times, where people do not prefer to go out, hitting the gym is not an option. The next best option is to keep up with their trainers virtually. This contributed to me making content on workouts and modifications. The training sessions on social media are making working out at home accessible to everyone. With so many videos being easily available it is hard for people to find the source of information and assess the reality of the workout videos. Quote: Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. How You Decide Your Workout Routine Depending on body type, every exercise has to be customized to an individual needs and limitations. People are trying these exercises with the hope that the harder they work, the more fit they become. But all they end up with is sore muscles, and still, some go at it day in day out until they stretch it too far - encounter a spasm or muscle strain. For example, if you are about 70 kilos and are overweight according to the BMI (Body Mass Index), taking up an hour of advance training on the first day (beginner) eventually exhausts your body. In the same way, people with medical conditions or injuries might not be able to exercise the same way in these fad workout videos. Be heedful of… 1. Identify your level of fitness Before beginning a workout, make sure you understand your needs and learn the right way to develop your strength. If you are new to start working out, start walking around the house for 10 minutes and increase the time limit as days pass by. To be fit, you need to spend the time, stick to the routine and build your core strength brick by brick. 2. Recognize your body’s needs Comparing yourselves to another's routine or other's fitness levels. Work with your body instead of overworking it. For example, if a person never did a push-up in life, they wouldn't know how to do it and couldn't do it properly. It is crucial to follow what your instructor and if you are not comfortable with an exercise, tell your trainer. 3. Set realistic expectations Your body is unique and it falls on you to be mindful of it, nurture it by selecting the right set of exercises. Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. 4. Give your body rest Resting your body is vital for recovery. Recovery time helps build your muscles the right way. Your instructor should always help you become aware of your resting days when you start a routine. Expert advice: It is highly important for you to discuss your medical history with your trainer to avoid injuring yourself any further. Fitness is a journey and working with your body is what you should be doing. Don’t push your body too hard just because you saw someone doing it. Don’t forget that you have to live in it for the rest of the day! Take it one day at-a-time and you will be surprised that you're closer to your fitness goals than before!
What Can Make & Break UR Workout Routine
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not alone. Especially when we start working out, even 30 minutes seems never-ending and we can't seem to get the groove. In the current times, we live in; it is a wise choice to stay active by working out as it boosts your immunity and strengthens your body. Since my virtual classes began, I had an overwhelming response from a lot of people who always wanted to attend my sessions, but never got a chance to. They loved the workouts I was putting up on my Insta, and I've also started sharing modified variations of each exercise I suggest. People who never thought about working out in their lives have also been coming forward and looking for ways to boost their immunity and be fit to get ahead of things. Apply the saying, "Something is better than nothing," and the best way to get some exercise is to move your body! Try walking around every hour for 10 minutes and stretch your body. In a day, you would generally work for around eight to nine hours. This way, you can sneak in more than 45 minutes of movement every day. From my personal experience with years of back-to-back training sessions, I observed that one-on-one virtual classes have proven to be more productive! It's just my student and me; they can ask me anything during the session and ask for a variation or other workout-related doubts. This helps me give time to one person entirely, which I can't always do in a group session. The Upsides Of Strengthening Our Muscles & Bones Working out is like an investment you make for your golden years to pass without causing your body to hurt. Sometimes even relieve chronic pain. Probably that's why it doesn't have an age barrier. In a day, we sit or stand. We cannot avoid somebody movement during the whole day. If we don't work out, these simple tasks seem like lifting a mountain. Our spine is the trunk of our body that carries a lot of nerves that our body needs to function. If we tire it out or can't keep it in a proper posture, it would cause severe ailments in the long run. We don't tend to realise that while working on a system or watching TV hours at a stretch. Working out or giving a break helps your muscles and bones to function well and keep you fit at the same time. In this digital age, we can't function without spending a lot of time before our systems, not necessarily work. Or lie comfortably on the bed and hold your phone in your hands for hours together. Either way, it is terrible for your posture. Follow these simple exercises in a day so that you can get your work done without being afraid for your health. 8 Tips That Help You Build An Effective Workout Routine 1. Identify your level of fitness. This will help you understand and define what works for your body. 2. Modify your workout according to your body. Don't tame your body into doing something that will cause pain and hurt to yourself or constraint yourself by saying you cannot do it. 3. Start with a smaller number of sets in the beginning and increase them gradually to get your body accustomed. 4. Speak to your instructor if you have problems with following an exercise they can suggest a few variations which would be more ideal for you. Ask a few questions if you are confused; this will help you stay motivated and will prove to be effective. 5. Know how to guide and position your body while performing any exercise. Always ask your instructor. 6. Don't keep changing your workout routine or switch to intense workout routines when you are just starting to workout. 7. Do the best you can every day, every bit adds up. Try and track your progress through your phone, watch or other fitness apps. 8. Set a recurring alarm every hour that reminds you to walk for five minutes is ideal. Use this time to connect with your friends or relatives via call and make sure you talk and walk. Being aware of your body's limits can transform your exercise routine and life. I've trained many stars, and all of them know exactly what to do if I'm not available to train them. With years of working together, I know their bodies more than they know themselves. I know what works for their body without pushing it too the extremes. I've taught all my students in such a way that they know exactly how their workout routine is and how the temp needs to guide them during each set. Fitness is a way of life and can be only defined by you and your choices. So, chose wisely!
Recipes
Coconut Energy Bites – Snack For Pitta
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Step 2: Add the raw carob powder (if UR using it ), maple syrup, almond butter, vanilla, and salt. Process until the mixture is thick and smooth. Step 3: Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Mold the mixture into golf sized-balls. Roll the balls in shredded coconut. Keep the coconut energy bites in the fridge until they become firm. You can store these bits in an airtight container for longer shelf life. The combination of coconut and dry fruits is not new. They are rooted in Indian cuisine and is used as a staple in many states as they contain fibre, healthy fats, plenty of minerals and vitamins. But, fruits have its own set of healthy nutrition that they bring to the table. Here are a few benefits you acquire from eating this snack. Coconuts are especially rich in manganese, which is an essential mineral for bone health and the protein, carbohydrates and cholesterol metabolism in our body. Aids with anaemia Coconuts are rich in iron and copper minerals that generate healthy red blood cells in the body which help in reducing the risk of developing anaemia. Curbs cravings Walnuts are high in calories, but promote satiety. Even after feeling satiated, we tend to give in to cravings on the site of crispy french fries or an irresistible cheesecake. Walnuts improve our brain function that helps curb these cravings. Vitamin E in walnuts and almonds play a significant role in manufacturing prostaglandins, hormone-like compounds that control several processes in the body like blood flow, inflammation and blood clots. Heart health Apart from reducing LDL cholesterol, almonds help reduce oxidation of this cholesterol. Studies suggest that oxidation of LDL cholesterol is the starting point of many heart diseases. This effect is enhanced when combined with antioxidant vitamin E. Ease: 4 Approximate cost: INR 400 Serving size: Cooking time: 15 minutes Nutritive value Calories : 220Kcal Carbs : 12g Protein : 5g Fats : 19.2g Fiber : o.13g Ingredients Walnuts: ½ cup Whole almonds: ½ cup Almond butter: ½ cup Pitted dates: 4 Maple syrup: ¼ cup Vanilla extract: ½ tsp Salt: ¼ tsp Shredded unsweetened coconut: 2 cups Raw carob powder (optional): ¼ cup
Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
Mint-Coriander Juice
Start by washing and blanching the leaves in warm water for about 10- 15 to remove any hidden and unwanted particles. Step 2: Add mint, coriander and lemon juice and blend the ingredients together using a blender or a juicer. Step 3: Sieve the juice. Pour the juice in a tall glass and enjoy! Mint has always been known for its refreshing purpose. Never knew a mouth freshening product that doesn't feature mint in it. As for coriander, we all know it is a garnish, but there is much more to coriander than just being a garnish. Headache remedy The soothing properties of mint help in relieving the inflammation of cells that causes a headache. Not only that, but it also protects us from deeper issues like migraines and flu symptoms. Assist in breaking down food Mint leaves are filled with flavour. When they are chewed on, they promote the release of saliva and enzymes that helps to break food down. Further down the digestive tract, this really helps in solving the problem of indigestion. Heals mouth ulcers We all might have experienced a mouth ulcer that just makes it uncomfortable to eat, speak and resist to bite it. Coriander extracts have shown excellent results in healing these ulcers and preventing them. If you are constantly attacked with these ulcers, chew on some coriander leaves. Anti-ageing Coriander leaves are filled with an abundant source of vitamin C and K, β-carotene. They contain antioxidants, as well, that fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They're linked to multiple illnesses, including diabetes, heart disease, and cancer. Aids in weight Loss Mint leaves elevate the secretion of bile acids that help digestion. Doing so, it eases the digestion process and lends a hand in maintaining healthy cholesterol levels. It also increases the metabolism rate and thus promotes weight loss. Skincare Mint leaves possess antifungal, antibacterial and anti-inflammatory properties that prove beneficial for the skin. These properties help them to reduce acne outburst, help with redness and soothe the skin. It is also a beneficial beverage if you are looking to even your skin tone. Ease: 3 Cooking time: 5 Approx cost: 30 Nutritive Value: Calories: 20 Carbs: 1.3 Protein:2 4 Fats: 0.4 Fibre: 3.17 Ingredients Mint: 1 cup Coriander: 1 cup Lemon juice: 2 - 3 drops Preparation Step 1:
Hibiscus Tea For Glowing Skin
Boil a pot of water. Add the dried/ fresh hibiscus flowers to a clean and empty teapot. Ease: 2 Cooking time: 5 minutes Approx cost: 20 Nutritive Value Calories: 0 Carbs : 0 Protein : 0 Fats : 0 Fibre: 0 Ingredients Dried/fresh hibiscus flowers: 3 Water: 3 - 4 cups Cinnamon stick (optional) Mint leaves (optional) Lime wedge (optional) Honey or jaggery optional Preparation Step 1: Boil a pot of water. Add the dried/ fresh hibiscus flowers to a clean and empty teapot. Step 2: Add the boiling water into the teapot. Let all the ingredients infuse in the water for some time. Step 3: You can also let the tea soak for a longer time for it to have an intense/stronger taste and colour. You can judge the intensity of the tea by looking at the changing colour of the water — the darker the colour, the intense the flavour. Strain the mixture. Add honey or jaggery as per UR taste. Serve UR delicious tea hot with a healthy snack or garnish UR tea with cinnamon, mint leaves, or a lemon wedge and enjoy! If UR a tea lover, then you can let the hibiscus flowers infuse in the water for a bit longer to enjoy the true flavour of this particular tea. If you want UR tea to be mildly flavoured, then avoid soaking the hibiscus flowers in the water for more than 4 - 5 minutes. Hibiscus tea is known for its peculiar, but the subtle flavour and when taking in the right amount can also help you achieve a radiant glow. The chock full of antioxidants, anthocyanosides in hibiscus play a fantastic role in improving UR skin’s health by guarding it against radical damage and delaying premature skin ageing. Hibiscus tea is also known to help improve uneven skin tone, hyperpigmentation, dark spots and discolouration too! Filled with antioxidants: Essential antioxidants help fight free radicals in the body. Did you know that free radical compounds can cause harm to the body if their levels are too high? These free radical compounds are usually linked to multiple illnesses like; diabetes, heart disease and cancer only when we neglect our well-being. These antioxidants protect you from cell damage. This indeed delays the premature ageing of the skin. Great for skin: The presence of AHAs (Alpha Hydroxy Acids) with citric and malic acids starts its magic by getting rid of the stubborn and unwanted dead skin cells. Research also states that these AHAs may and can also increase the thickness among each skin layer, which makes our skin firm and youthful. Hibiscus is a fab remedy for common skin concerns like uneven skin tone, discolouration, dark spots and hyperpigmentation. Skin Tightening: As we age, our skin tends to go through some inevitable changes. Elastin is a protein that is responsible for keeping our skin youthful and radiant. An enzyme called elastase breaks down elastin, which unfortunately results in sagging skin. However, myricetin a compound abundant in hibiscus slows the elastase enzyme and protects UR skin from early ageing signs like wrinkles, loose or sagging skin. Antidepressant: The flavonoids in flowers directly or indirectly aid the release of dopamine and serotonin, the happy hormones. Since there is much more to be discovered on this, it is advised to take a doctor's opinion before drinking the tea if you are pregnant or hyperallergic. Ancient Remedy: The traditional value of hibiscus flowers is prevalent. Since the ancient Egyptians, these flowers were used to treat upset stomach, bacterial infection, high blood pressure and lowering the body temperature. Not only in Asian traditional medicine, but this tea of various versions is deeply rooted in almost every culture.
Wholesome Sweet Potato Stew
Heat oil in a pan and fry the onions until soft. 1 onion finely chopped 2 tsps olive oil 2 garlic cloves crushed/ finely chopped 2 medium size sweet potato peeled & cubed 1lt of vegetable stalk 1-2 sprigs rosemary or any other fresh herb of your choice & availability * if you want an Indian twist to the soup – use freshly ground cumin powder Salt & pepper to season METHOD: Heat oil in a pan and fry the onions until soft. Crush the garlic and add them to the onion. Allow it to fry for another minute Stir in the sweet potato and add the stalk to it. Cover with a lid and bring it to a boil. Stir in one of the rosemary sprigs to the sweet potato mix. Let it simmer for another 10 minutes or until the potato is soft. Once done use a hand blender to roughly puree the soup. You can add a little hot water to the puree if it is too thick and needs diluting. Season it with salt, pepper & fresh rosemary. Pour into a bowl and enjoy!! • Have this wholesome soup with warm sourdough garlic toasts or combine it with vegetable stuffed mung dal chillas to make it a complete meal. I personally love to add some Parmesan crisps to it as it adds the crunch and saltiness to the soup. Reduces Inflammation: Sweet potatoes contain a high concentration of choline, a very versatile nutrient. One of the main benefits of choline is that it reduces inflammatory responses in the body resulting in less inflammation. Also, antioxidants rich sweet potatoes aids in reducing inflammation in our body and takes care of our overall wellbeing. In the long run, it prevents diseases and boosts your heart health. Antioxidants fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They're linked to multiple illnesses, including diabetes, heart disease, and cancer. Gut Health: The fibre and antioxidants present in the sweet potatoes help in promoting healthy gut bacteria. Soluble fibre turns to gel during digestion by retains water. It slows digestion and nutrient absorption from the stomach and intestine. This efficiently decreases the risk of gut-related health issues like constipation or colon cancer. Eye Care: The rich beta-carotene content in sweet potatoes is beneficial for the health of your eyes as it breaks down to Vitamin A. They prevent damage to the cells and tissue of the eye. In general, sweet potatoes are considered a healthier option to regular potatoes. However, the oxalates in the sweet potatoes may lead to kidney stones.
All About Body
Lose Fat Fast & Get Lean With The Rowing Workout!
The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Lose Fat Fast & Get Lean With The Rowing Workout! UR The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Besides, you can work out while watching your favourite TV show or while having a chat with your workout buddy. Perfect for toning muscles, weight loss and boosting stamina, the rowing workout is indeed a fitness game changer! So if getting rid of extra fat and boosting your overall health is what you want, the rowing workout can definitely help you! Here’s why. Good aerobic exercise: Cardio or aerobic exercise is suitable for any age group as it leads to faster weight loss, a stronger immune system and an increase in stamina. Also, as rowing involves flexing of several muscles, oxygen intake is increased and endorphins are released which help you to have a sound sleep at night. Upper body workout: The workout involves constant stretching of the deltoid muscle in the shoulders, triceps in the arms, the erector spinae muscles in the lower back, rhomboids in the middle back and the trapezii in the upper back. So undoubtedly, the rowing machine helps to give you a chiselled upper body! The benefits of a strong back and shoulders will eventually improve UR posture and reduce back pain too. Also, since you need to maintain a stronger grip on the oars, you also develop sturdy hands and wrists. Lower body workout: Another significant benefit of the rowing machine is that it provides an excellent workout for UR lower body. The main leg muscles that get strengthened are the buttocks, calves, hamstrings on the upper back of the thighs and the quads in the upper front of UR thighs. Besides, resistance training on the rowing machine is an easy way to maintain balance and flexibility. Low impact cardio: For those who are overweight or suffer from joint problems and find it difficult to try weight bearing exercises that include running, walking or hiking, the rowing workout is a good alternative. This is because the rowing workout is done while sitting and it is non-weight bearing. Therefore, it applies less stress on the joints as it is a low impact cardio exercise.
How To Get A Superb Workout Without Leaving Your Bed!
It’s time to swiftly bid adieu to your laziness! Here’s some good news for those of you who love the comfort of your bed. You can now indulge in some more snuggle time, without giving up on your exercise. Yes, you read that right! If you are feeling lethargic to hit the gym or find it tough to even do aerobic exercises at home these easy workouts will not only help you lose weight but will tone UR body as well! How To Get A Superb Workout Without Leaving Your Bed! UR It’s time to swiftly bid adieu to your laziness! Here’s some good news for those of you who love the comfort of your bed. You can now indulge in some more snuggle time, without giving up on your exercise. Yes, you read that right! If you are feeling lethargic to hit the gym or find it tough to even do aerobic exercises at home these easy workouts will not only help you lose weight but will tone UR body as well! Russian twists: This exercise is undoubtedly a blessing if you are looking to reduce your bloated abdomen. What’s more, you can do this exercise by sitting on UR bed. Apparently, this exercise took its form during the Cold War period in Russia. It is helpful in reducing the risks associated with cardiovascular diseases and also helps reduce the extra fat in the abdomen within a few days. All you have to do is sit in such a way that your knees point toward the ceiling; stretch both your arms and while concentrating on UR breathing twist your body towards the right, come back to the original position and then twist UR body towards the left. Do this for about two minutes on a regular basis. Push-ups: You don’t have to get out of bed to do push-ups. Although you might hate it, certain type of push-ups help to prevent lower back pain, bolster your cardiovascular system and also enhance your arms, shoulders, core and legs which in turn corrects overall body posture. Ensure you do at least 20 reps with your tummy tucked in with your knees stretched. Butterfly crunches: One of the best exercises that don’t require any equipment, butterfly crunches can help you build a strong abdomen. Some fitness experts even state that you can get six packs with this exercise! The catch is to do this exercise regularly for a month. Sit and drop your knees wide open; make sure the soles of your feet come in contact with each other. Now, lie down without any change in the first step. Crunch up and lean back - continue this exercise for 25 reps. Scissor kicks: This exercise helps you maintain the right posture, balance, and stability because it works on UR deep seated muscles. However, scissor kicks can be quite challenging. Lift both UR legs up with your knees slightly bent - raise your left leg up to 45 degrees while keeping the right leg in the air. While you bring down your left leg to its position, lift your right leg up. Ensure you take deep breaths when you do this exercise. To see some positive results continue to do at least 20 reps for about a month.
Fab Exercises To Get Rid Of Flabby Thighs!
For most of us who try to lose weight, there is always a struggle with certain parts of the body. The stubborn fat from these sites just don’t seem to respond well despite our repeated efforts! The lower body is the least responsive site! The arms, upper back and forearms seem to respond very quickly to weight training, but the abdomen and thighs are generally unresponsive. To bring in some significant changes to the aesthetic profile of the lower body, we need to be smart about our choice of exercises and selection of loads. So here are some exercises that not only tighten but tone the thighs too! Add the below sequence into your training routine to replace fat with muscle! . Barbell back squat complex: No, this is not your regular back squat exercise. In this particular variation, you have to pair back squats with an aerobic exercise like rowing or skipping. This keeps UR heart rate elevated and as you progress forward in the set, it gets harder and harder. Keep in mind to choose an exercise to pair with the squat that doesn’t interfere with the quality of the upcoming sets. Choose a weight that you can maintain for all sets. The load should be moderate enough to be able to perform 8-12 reps without compromising on the quality. Perform 4 sets of back squats for 8-12 repetitions each, paired with 30-45 seconds of an aerobic activity, followed by a minute of rest before the next set. This variation will attack the fat tissues of UR lower body and help you lose the fat. Stair climbing intervals: Looking for a killer variation for your leg muscles? Try stair climbing for intervals at the end of UR workout. After finishing your weight training routine, adopt this variation to accelerate the rate of fat loss of UR lower body muscles. Unlike running, this variation is much harder on the cardiovascular system and the inclined terrain helps strengthen the muscles and joints of your lower body. Perform one-minute intervals with 45 seconds break between sets for six rounds and that should be it. However, those with knee pain should be careful while performing this exercise. Sled push: The sled push is a modifiable exercise which is regularly used by fitness enthusiasts’ pre or post-workout. It is great for conditioning the body for different sports or long-distance running, and some runners even use it to recover after an injury. It involves engaging UR glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once that is why it is referred to as an all-out high intensity exercise, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those willing to challenge their fitness. Reach out for a weighted sled and push it as far as you can for as many rounds as possible, when conventional weight training tools fail to deliver its promises. Perform 4-5 sets of sled push with a minute break in between for maximum results. Increased time under tension creates an optimal environment inside the muscle cells to break down the tissues to provide the lean look that you desire. Moreover, sled push is an excellent exercise to engage all the muscles of UR lower body for prolonged durations. Just add the above variations to your routine when you hit a plateau and get confused about the best exercises to choose.
Superb Exercises To Help Improve UR Flexibility!
Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Prevent Injury: Easy Wrist Exercises For Computer Users
Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
All About Mind
Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
All About Nutrition
Coconut Energy Bites – Snack For Pitta
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Step 2: Add the raw carob powder (if UR using it ), maple syrup, almond butter, vanilla, and salt. Process until the mixture is thick and smooth. Step 3: Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Mold the mixture into golf sized-balls. Roll the balls in shredded coconut. Keep the coconut energy bites in the fridge until they become firm. You can store these bits in an airtight container for longer shelf life. The combination of coconut and dry fruits is not new. They are rooted in Indian cuisine and is used as a staple in many states as they contain fibre, healthy fats, plenty of minerals and vitamins. But, fruits have its own set of healthy nutrition that they bring to the table. Here are a few benefits you acquire from eating this snack. Coconuts are especially rich in manganese, which is an essential mineral for bone health and the protein, carbohydrates and cholesterol metabolism in our body. Aids with anaemia Coconuts are rich in iron and copper minerals that generate healthy red blood cells in the body which help in reducing the risk of developing anaemia. Curbs cravings Walnuts are high in calories, but promote satiety. Even after feeling satiated, we tend to give in to cravings on the site of crispy french fries or an irresistible cheesecake. Walnuts improve our brain function that helps curb these cravings. Vitamin E in walnuts and almonds play a significant role in manufacturing prostaglandins, hormone-like compounds that control several processes in the body like blood flow, inflammation and blood clots. Heart health Apart from reducing LDL cholesterol, almonds help reduce oxidation of this cholesterol. Studies suggest that oxidation of LDL cholesterol is the starting point of many heart diseases. This effect is enhanced when combined with antioxidant vitamin E. Ease: 4 Approximate cost: INR 400 Serving size: Cooking time: 15 minutes Nutritive value Calories : 220Kcal Carbs : 12g Protein : 5g Fats : 19.2g Fiber : o.13g Ingredients Walnuts: ½ cup Whole almonds: ½ cup Almond butter: ½ cup Pitted dates: 4 Maple syrup: ¼ cup Vanilla extract: ½ tsp Salt: ¼ tsp Shredded unsweetened coconut: 2 cups Raw carob powder (optional): ¼ cup
Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
Mint-Coriander Juice
Start by washing and blanching the leaves in warm water for about 10- 15 to remove any hidden and unwanted particles. Step 2: Add mint, coriander and lemon juice and blend the ingredients together using a blender or a juicer. Step 3: Sieve the juice. Pour the juice in a tall glass and enjoy! Mint has always been known for its refreshing purpose. Never knew a mouth freshening product that doesn't feature mint in it. As for coriander, we all know it is a garnish, but there is much more to coriander than just being a garnish. Headache remedy The soothing properties of mint help in relieving the inflammation of cells that causes a headache. Not only that, but it also protects us from deeper issues like migraines and flu symptoms. Assist in breaking down food Mint leaves are filled with flavour. When they are chewed on, they promote the release of saliva and enzymes that helps to break food down. Further down the digestive tract, this really helps in solving the problem of indigestion. Heals mouth ulcers We all might have experienced a mouth ulcer that just makes it uncomfortable to eat, speak and resist to bite it. Coriander extracts have shown excellent results in healing these ulcers and preventing them. If you are constantly attacked with these ulcers, chew on some coriander leaves. Anti-ageing Coriander leaves are filled with an abundant source of vitamin C and K, β-carotene. They contain antioxidants, as well, that fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They're linked to multiple illnesses, including diabetes, heart disease, and cancer. Aids in weight Loss Mint leaves elevate the secretion of bile acids that help digestion. Doing so, it eases the digestion process and lends a hand in maintaining healthy cholesterol levels. It also increases the metabolism rate and thus promotes weight loss. Skincare Mint leaves possess antifungal, antibacterial and anti-inflammatory properties that prove beneficial for the skin. These properties help them to reduce acne outburst, help with redness and soothe the skin. It is also a beneficial beverage if you are looking to even your skin tone. Ease: 3 Cooking time: 5 Approx cost: 30 Nutritive Value: Calories: 20 Carbs: 1.3 Protein:2 4 Fats: 0.4 Fibre: 3.17 Ingredients Mint: 1 cup Coriander: 1 cup Lemon juice: 2 - 3 drops Preparation Step 1:
Hibiscus Tea For Glowing Skin
Boil a pot of water. Add the dried/ fresh hibiscus flowers to a clean and empty teapot. Ease: 2 Cooking time: 5 minutes Approx cost: 20 Nutritive Value Calories: 0 Carbs : 0 Protein : 0 Fats : 0 Fibre: 0 Ingredients Dried/fresh hibiscus flowers: 3 Water: 3 - 4 cups Cinnamon stick (optional) Mint leaves (optional) Lime wedge (optional) Honey or jaggery optional Preparation Step 1: Boil a pot of water. Add the dried/ fresh hibiscus flowers to a clean and empty teapot. Step 2: Add the boiling water into the teapot. Let all the ingredients infuse in the water for some time. Step 3: You can also let the tea soak for a longer time for it to have an intense/stronger taste and colour. You can judge the intensity of the tea by looking at the changing colour of the water — the darker the colour, the intense the flavour. Strain the mixture. Add honey or jaggery as per UR taste. Serve UR delicious tea hot with a healthy snack or garnish UR tea with cinnamon, mint leaves, or a lemon wedge and enjoy! If UR a tea lover, then you can let the hibiscus flowers infuse in the water for a bit longer to enjoy the true flavour of this particular tea. If you want UR tea to be mildly flavoured, then avoid soaking the hibiscus flowers in the water for more than 4 - 5 minutes. Hibiscus tea is known for its peculiar, but the subtle flavour and when taking in the right amount can also help you achieve a radiant glow. The chock full of antioxidants, anthocyanosides in hibiscus play a fantastic role in improving UR skin’s health by guarding it against radical damage and delaying premature skin ageing. Hibiscus tea is also known to help improve uneven skin tone, hyperpigmentation, dark spots and discolouration too! Filled with antioxidants: Essential antioxidants help fight free radicals in the body. Did you know that free radical compounds can cause harm to the body if their levels are too high? These free radical compounds are usually linked to multiple illnesses like; diabetes, heart disease and cancer only when we neglect our well-being. These antioxidants protect you from cell damage. This indeed delays the premature ageing of the skin. Great for skin: The presence of AHAs (Alpha Hydroxy Acids) with citric and malic acids starts its magic by getting rid of the stubborn and unwanted dead skin cells. Research also states that these AHAs may and can also increase the thickness among each skin layer, which makes our skin firm and youthful. Hibiscus is a fab remedy for common skin concerns like uneven skin tone, discolouration, dark spots and hyperpigmentation. Skin Tightening: As we age, our skin tends to go through some inevitable changes. Elastin is a protein that is responsible for keeping our skin youthful and radiant. An enzyme called elastase breaks down elastin, which unfortunately results in sagging skin. However, myricetin a compound abundant in hibiscus slows the elastase enzyme and protects UR skin from early ageing signs like wrinkles, loose or sagging skin. Antidepressant: The flavonoids in flowers directly or indirectly aid the release of dopamine and serotonin, the happy hormones. Since there is much more to be discovered on this, it is advised to take a doctor's opinion before drinking the tea if you are pregnant or hyperallergic. Ancient Remedy: The traditional value of hibiscus flowers is prevalent. Since the ancient Egyptians, these flowers were used to treat upset stomach, bacterial infection, high blood pressure and lowering the body temperature. Not only in Asian traditional medicine, but this tea of various versions is deeply rooted in almost every culture.
All About Heal
4-Step Skin Regime
While you cannot avoid little zits and breakouts once in a while as UR body adjusts itself, a good skincare regime can see you through the toughest skin phase of UR life. As a teenager, UR skincare regime is different from UR mom’s. It’s much simpler, and you do not need a cupboard full of beauty potions. UR skincare routine should be about proper cleansing and protecting UR skin’s natural oil and moisture balance. It is a good idea to invest in a good cleanser and moisturizer meant for younger skin. Avoid using creams meant for UR mother, as they are formulated to handle older skin, which is very different from a young person’s skin. Here's a 4-step skin routine perfect for lockdown! Step 1 Use a gentle foaming cleanser that will remove makeup and excess oil but won’t dry out UR skin. Once a week, you can try a mild exfoliator to remove tanning and dull skin. Step 2 For daytime, use a light moisturizer that contains sunscreen with UVA and UVB protection. Or pick up a broad-spectrum sunscreen. If you suffer from acne, then do some spot treatments with salicylic acid. Look for hydrating creams with some skin brightening optical illusion properties in them that brightens UR skin immediately and doubles up as makeup. Step 3: If you have irregular sleep cycles and spend a lot of nights staying up, then add an antioxidant like vitamin C and Omega fatty acids to UR diet as well as UR skincare regime. You can look for creams with pomegranate, grape seed extracts, amla or Indian gooseberry, or vitamin C and Coq10. You can pick a serum to use under UR sunscreen or makeup. Try some face packs on UR day off to pep up UR skin and give it that little extra pampering it needs. Step 4: At night, after washing UR face, you can apply a hydrating mask or a layer of UR cream or moisturizer. Clean off before you hit the bed.
5 Smart Ways To Choose A Mask
5 Smart ways to Choose A Mask The most significant change in our new norm is wearing a face mask at all times while being outdoors. There's growing evidence that masks help curb the spread of the coronavirus. Although your mask is protecting you from COVID carriers in contaminated areas, a lot could be brewing under that shield that affects UR skin. Committing to wearing a mask all the time can raise questions on, how to choose what best suits you. Face masks create moisture that can affect the production of sebum in your skin, leading to clogged pores, white heads and breakouts. The worst part is that if any part of the mask touches any of the acne on your face, it can aggravate acne even further. At the same time, severe inflammation and eczema may also worsen. A few masks with rough mask edges can cause irritation, sores, or even cuts. Here is a checklist to keep in mind while choosing a mask. 1. Type of facemask Face masks can be split into two basic categories: disposable and reusable. Choosing a face mask that's reusable is, therefore, the financially, logistically, and environmentally friendlier option. Opt for a pure cotton mask to allow your skin to breathe even when the mask is on Ideally, masks should be made of tightly woven cotton instead of synthetic fabric, as they are more breathable and softer on the skin. 2. Fabric Fabrics with tighter weaves and thicker threads have been shown to block respiratory droplets more effectively than those with looser weaves and thinner threads. Masks with two or more layers of fabric are considered more effective than one layer masks. When choosing a face mask, opt for one that fits snugly over your mouth and nose. You don't want one that you'll have to touch repeatedly to adjust. It shouldn't feel uncomfortably tight, either. The mask should be breathable and easily washable. 3. Masks That Fit Due to our anatomy and cheekbone structure, few masks like surgical masks leave some gaps that don't provide protection. If you are using an N95 mask, it may not be suitable for children as it is too big for their face. So the key is to make sure you are covering the nose and mouth without suffocating yourself. 4. Mask Etiquette Don't contaminate your mask by touching it and avoid rubbing your chin against UR shoulder. The germs will end up landing on UR mask, which can make you more vulnerable to the virus. If you happen to sneeze, change your mask immediately. As a precaution, always carry an extra mask with you, even if UR using a reusable mask. 5. Disposing Masks Dispose one-time use masks after every use and avoid reusing them. Reusing invites skin rashes, breakouts, redness and unnecessary skin concerns. Its best to use cotton masks that can be washed or bio degradable masks that don’t pollute our environment.
How To Care For UR Skin During Lockdown
Are you wondering why UR skin is breaking out even during the lockdown? With the world going helter skelter over the COVID-19 pandemic we sometimes forget to tend to ourselves, which can start to reflect on our skin. We expected the lockdown to finally give our skin the break it needed but you feel UR skin’s doing the complete opposite! We might be still getting used to the new norm of tending to our house hold chores without help and working for long hours at home, which is just not giving us the much needed me time. Instead of stressing about what comes ahead, let’s focus on our overall well-being. With that being said let’s first understand what’s really happening to our skin while we are at home during lockdown. UR Skin During Lockdown? You’re not wrong to think that your skin is finally getting the break it deserves from dust, pollution, makeup and extreme sun exposure during the lockdown. What you may forget is that watching the news, reading forwarded messages and anything related to COVID is stressing you not just mentally, but physically as well. Stress can cause unnecessary anxiety, breakouts, sleepless nights and other skin concerns that reflect on your skin’s health. Did you know that 50% of skin diseases are related to the nervous system? Here’s exactly what you need to do to improve UR skin & Hair health! Chase the sun in UR home Your body is meant to be in the sun, and exposure to sunlight during the day is crucial to your overall well-being. Try to look for sunny areas in UR home to get at least 20 minutes of sunlight early in the morning in the comfort of UR home. Moisturize UR Skin Care for your skin, follow a minimal but effective skincare routine, which involves cleansing, moisturizing and exfoliating UR skin. Try not to overdo or complicate your skincare routine. An effective skincare routine just needs three four things; a cleanser, moisturizer, sunscreen and UR commitment. Call & Consult UR Dermatologist Stay in touch with your dermatologist virtually or visit them while following all the safety precautions. Even though it is tough during the lockdown to get back into the routine of visiting our doctor, we should still make an effort to care for our skin however we can at the moment. Eat Healthy UR gut health is the key to skin health. Eat food which helps boosts your skin health. Avoid excessively oily and fried food. Eat fresh fruit and vegetables, try putting fruit peel or a fruit on UR face to refresh UR skin. A Little Bit Of Exercise Goes A Long Way Exercising for as little as ten minutes can help you stay active, improve blood circulation and skin health. Moreover, exercise has always proven to improve UR mood, blood regulation and skin health. Exercise a little everyday! Dispose One-Time Use Masks Avoid reusing one-time use masks this can cause skin rashes, breakouts or rashes, all of which can be avoided. Dispose UR one-time use masks after every use. If UR using reusable cotton masks, make sure you wash them after every use to avoid contamination. Follow protocols at all times to stay safe. Wash UR Hands Before Touching UR Face Since most of us have to do our own chores we may sometimes just use our hand to scratch our face. This is a big no-no, especially this time around. Always make sure your hands are clean and sanitized before you touch UR face. Try and use wet wipes to clean your face if oily or moist from wearing the mask. Get UR Beauty Sleep! During sleep, UR skin’s blood flow increases, while UR skin rebuilds its collagen and repairs damage from UV exposure. A beauty sleep of 7-8 hours can help in reducing premature skin ageing, dark circles, puffy skin and age spots. Pamper Yourself It is essential for us to pamper our skin and ourselves during this lockdown to keep our skin healthy. Applying masks, exfoliating your skin when required can help refresh your skin. Don’t overload on many products before going outdoors as extra product clogs pores, cause oiliness and also cause acne breakouts. Make sure to follow these tips to keep your skin healthy during lockdown! Lastly, spending most of your time at home might make you abandon your daily skincare routines as well. Staying in touch with your dermatologist will help you keep your skin healthy and fabulous even during this dreadful lockdown. Once you have a simple daily skin routine chalked out, nothing can stop you. Stay at home, stay safe, stay healthy!
Unbelievably Easy Ayurvedic Remedies For Lustrous Hair
Long, lustrous and healthy hair is something that we all desire, whether UR a man or a woman. Hair is one of the most prominent features, which accentuates our physical appeal and boosts self-confidence. As per Ayurveda, our hair health is a direct result of how well our bone tissue (marrow), focal sensory system and our gut function individually. This simply means, that any concerns which may arise and involve the health of UR bone tissue, sensory(neural) system and gut related framework can compromise UR hair health too! Growing hair concerns can vary from thinning, hair fall, dandruff, balding and eventually hair loss when we neglect our health or throw our dosha off balance. According to Ayurveda, there are three doshas as we know; Vata represents Air and Ether energy mechanisms within one’s body. Pitta represents the Fire energy system in one’s body. Kapha represents the mechanisms of Water and Earth energy in one’s body. All of which are our life-feuling energies which flow through all of us. When any of the three dosha’s are imbalanced, it starts to reflect on UR overall well-being like; UR skin, hair, mood, menstrual cycle, hormones and much more. But, not to worry, Ayurveda has a solution for everything and even UR hair concerns! If you want to know which dosha/Prakriti you may belong to before getting started then take our dosha quiz. Dosha Hair Characteristics, Concerns & Hair Masks Vata Prakriti Hair Characteristics Vata Prakriti type individuals have thin hair, but sometimes often shaggy. This type of person has straight or curly hair or a combination of both. Anyone belonging to the Vata Prakriti may also have dandruff and split ends. Hair growth is quick when compared to other doshas. 2 Ingredient Hair Mask for Vata Dosha Ingredients Banana: 1 Honey: 2 tbsp 1. Mash the banana while adding two tablespoons of honey in it. 2. Whisk it thoroughly to make a fine paste. 3. Section UR hair and apply this mask on UR scalp and hair gently with a brush, spoon or with UR hands. Let it sit in UR hair for about 45 minutes. Wash UR hair with UR regular shampoo or hair cleanser. Aloe Vera & Almond Oil Conditioning Hair Pack For Vata Dosha Ingredients Aloe Vera: ¼ cup Almond oil: ¼ cup Method 1. Mix ¼ cup of natural Aloe vera gel from the plant and ¼ cup of almond oil. 2. Section UR hair and apply this mix all over UR scalp and hair. 3. Leave it for about 20-30 minutes before washing it off with herbal cleaners. Pitta Dosha Hair Characteristics Pitta Prakriti individuals usually have straight and soft hair. They may also have hair concerns like hair loss and early greying of hair. Easy Hair Mask For Pitta Dosha Ingredients Licorice powder: 1 tbsp Hibiscus powder: 1 tbsp Brahmi powder: 1 tbsp Amla powder: 1 tbsp Curd: 2 tsp Method 1. Mix all powders. Add two spoons of curd and stir to make a smooth paste and add water if required. 2. Apply it on UR hair. Let the mask absorb in UR hair. Rinse after 30 minutes with cold water and herbal shampoo. Kapha Dosha Hair Characteristics Kapha Prakriti hair type individuals usually have healthy, thick and shiny. Kapha individuals tend to have oily and wavy hair. When the Kapha dosha is imbalanced, many people can notice dandruff flakes in the hair. Scalp & Hair Cleansing Mask For Kapha Dosha Ingredients Triphala powder: 2 tbsp Water: 1 cup Method 1. Soak two tablespoons of Triphala powder in 1 cup of water overnight. 2. Use as a scalp and hair cleanser by rubbing it into the scalp and on the hair filaments. 3. Use this hair mask twice a week to keep UR hair and scalp clean. Try these hair masks to condition, strengthen, cleanse, control hair fall, avoid dandruff and other hair concerns.
Skin Remedies For Pitta
Everyone desires to have beautiful & radiant skin throughout the year, I mean, who doesn’t? But the sad part is that not everyone is born with flawless skin we all yearn for. Self-care takes time, patience and a lot of tests and trials until we find what works for our skin and soul. I’m sure we all can agree that we’ve all exhausted our savings and product trials to the max. But, have you tried something different from what you were doing all along? How about taking an organic and holistic approach to nip UR skin concerns in the bud The Ayurvedic Approach Well, according to Ayurveda, all the three Doshas (Vata, Pitta and Kapha) are involved either solely or work in combination when there are different skin or health conditions at play. What’s the connection between skin and dosha you ask? We find many people saying that their skin is extremely sensitive or oily and they just can’t use any product right off the shelf because it just didn’t work in the past or will in the future. The Ayurvedic Doshas also help define what works for sensitive, dry & oily skin types by using natural remedies. This can work wonders when you know which dosha UR skin belongs to. If you don't know which dosha then you can try taking our dosha quiz and know more about UR Prakriti, it's skin characteristics and much more! Though every person has a unique blueprint, each dosha requires different treatment and attention. So, scroll down to know the ancient royal remedies for UR skin according to UR dosha! What Happens When UR Dosha's Are Imbalanced? When your mind and body are in balance, it is much easier to make both of them feel better, and not just one or the other. There are three primary doshic states: Balanced: All three doshas are present in their natural proportion Aggravated: A particular dosha is in excess Decreased: A particular dosha is depleted Have you ever found that you can instinctively crave something green after a day of consuming too many sweets? That is UR body trying to balance itself naturally. If you find that you now feel sick after eating the same junky foods you used to consume without any issues all the time, then that's a sign that you're body is in balance; and it is trying to subconsciously ignore the foods that will throw you off balance. There are many foods and lifestyle choices, which can easily compromise UR dosha balance. This can affect any individual in many ways starting from skin concerns to serious health concerns, which is why it is even more important to know UR dosha. Anyone falls under the Pitta Prakriti usually has a rosy complexion and has a sensitive skin type. When Pitta is imbalanced in the body, one may face a few skin concerns like; acne, dark spots, rosacea, psoriasis and eczema. DIY Facepack For Pitta Ingredients Gram flour: 1 tbsp Rosewater: 2 tbsp Aloe vera gel: 1 tbsp Turmeric: ½ tsp Chandan (sandalwood): 1 tsp Lime: 3-4 of drops Liquorice root powder (yashtimadhu): 1 tbsp Method Mix all the ingredients well in a small bowl. Apply the mixture evenly on UR face. Let it rest for about 15-20 minutes. Wash with warm water once it gets dry with water and doesn’t forget to moisturize UR face. Skin Tips For Pitta Stay away from chemically-filled products that can irritate and inflame your skin. Choose natural and pure products made with plant-based extracts. Choose ingredients in UR skincare that calm and balance the pH levels in UR skin. Look for coconut, sunflower, grape seed, licorice root, lavender, rose and tea tree. Avoid acidic foods like tomatoes and vinegar—they create too much heat. Same goes for spicy foods, as too much of them can lead to flushing of UR skin. Eat more cooling foods, like cucumber, zucchini, watermelon, cantaloupe and pears.