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:
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and…
The Protein Bubble
In a time where information is a click away, we find ourselves drowning with a little too much of it, especially when it comes to food, fitness and nutrition. And protein seems to be in the centre of it all. Let's help you cut through the clutter and clear the fog a bit! 20% of our body is made up of protein. But the body doesn't store this protein, and it needs to be replenished each day through our diet. The most frequently asked question is – Am I having enough protein or am I taking in too much? More often than not, it's always the first one we need to look out for. Indian vegetarian diets are equally excellent sources of amino acids and proteins, BUT that is if we have it in the right combinations and portions. To make pulses complete we need to combine it with cereals or nuts, for example, dal chawal, hummus and pita or corn tortillas with beans gives you the complete protein and all the essential amino acids UR body needs. But most people on carb-free diets lose out on the essential proteins that the body needs. "I've got 99 problems And protein ain't one!" As the Simple saying goes … let lack of protein not be a UR problem, and this is how you can tell if it is. Amino acids are the building blocks of protein. Each of these signs is associated with an essential amino acid/s deficiency. 1. Unexplained hunger and increased appetite: the craving that something sweet at night or increased munching in between meals? Blame it on the amino acids – tryptophan and phenylalanine! Believe it not when our bodies are protein deficient, they respond by making us feel hungrier than usual, leading to an increase in caloric intake and sugar cravings. 2. Low immunity: Falling sick too often, runny nose, regular headaches? Lysine, histidine and Isoleucine are the amino acids that boost our immunity and protect our bodies from viruses—deficiency of these compromises our body's ability to fight off infections. 3. Losing muscle mass, weakness & fatigue: when "dieting" we often get super excited to see those kilos coming off too quickly. One week of reducing protein from our diet can lead to a loss in muscle weight, affects our posture and movement. Branched-chain Amino acids (BCAA) - valine, leucine and Isoleucine stimulate our muscle growth and regeneration. They also release energy that helps in protein synthesis and muscle repair. That's why we must rehydrate our muscle with protein pre & post workouts. Did you know that sore muscles and unusual aches, and joint pains are one of the 1st signs of low protein? BCAA's not only regulate UR blood sugar but also help in wound healing. 4. Hair fall, brittle nails & ageing skin: Our hair, nails and skin are made up of proteins like elastin, collagen and keratin. The amino acid threonine is a principal part of collagen and elastin. Methionine plays its part in detoxification and tissue growth. When our body is running low on protein, our hair loses its lustrous volume, the skin doesn't feel like a taunt and young, and our nails are much softer and brittle. Want that glowing skin with thick healthy hair? Add some more protein in UR diet. 5. Mood swings and lack of sleep: we all blame our mood swings on fluctuating hormones. There is some truth there, but did you ever think that proteins play a role in hormone levels and energy production? Tryptophan is linked to drowsiness and helps in production of serotonin, which regulates our appetite, sleep and mood. Histidine, another essential amino acid controls our digestion, sexual function and sleep-wake cycles. *Fun Fact: How many of us have had our grandmother tell us - Have "Haldi wala doodh" before bedtime?" There is more science than love behind this – casein a milk protein is a slow-digesting protein, best had before bed as it keeps you stocked up while sleeping and slowly releases protein into the body. So my friend, "When life gives you lemons, You ask for something higher in protein!"
In a time where information is a click away, we find ourselves drowning with a little too much of it,…
Plant-Based Diets To Save Our Planet
Plant Based Diets To Save Our Planet Many millennials are now switching to plant based diets due to many pressing concerns like our health, safeguarding our planet, animals and climate change. With many farmers ending their lives in India, we should be more concerned on what we choose to feed and fuel our body. In the world of health, you can do many things to enhance UR wellbeing and live sustainably. Here’s how you can play UR part. What exactly is a plant based diet? Plant-based eating is a life-changing and actionable approach to boost UR health through food and helps sustain our planet in the long run. Plant-rich diets majorly include vegetables, fruits, seeds, nuts, oils legumes, whole grains, beans, etc. A plant-based diet consists of a few animal products such as honey, milk, fish and eggs too. Majorly, this diet includes plant products and minimal to no animal products. A sneak peek into plant based diets Chose UR plant based diet In the world of health, you can make many enhancements to improve UR wellbeing and live sustainably. Choose the best Plant Based diet that suits UR lifestyle and budget. 1.Vegan diet Vegan diet has no animal products and the diet revolves around plants. Lacto vegetarian diet When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 2.Lacto vegetarian diet When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 3.Vegetarian (sometimes referred to as lacto ovo vegetarian diet) Vegetarian (sometimes referred to as Lacto Ovo vegetarian diet) includes eggs and dairy foods, but no meat, poultry and seafood. 4.Semi vegetarian (or flexitarian diet) Semi vegetarian (or flexitarian diet) includes eggs, dairy foods and occasionally meat, poultry and seafood. 5.Pescatarian diet Pescatarian diet is a plant-based diet along with seafood, no meat and poultry. Fill half of UR plate with locally sourced vegetables during lunch and dinner. Top 5 ways to switch to a plant based diet Millennials are switching to a plant-based diet due to pressing concerns like health, safeguarding the planet, animals and climate change. Change the way you think about meat Treat meat as a condiment and a salad as a meal, especially for dinner. It’s light, fresh and easily digestible Include high fibre whole grains for breakfast UR day with a healthy breakfast that includes oats, fruit, yoghurt, millets or any other whole grain Eat loads of vegetables and fruits Fill 50% of UR plate with locally-sourced vegetables. Consume fruit as a snack before 4pm. Refrain from eating fruit after a meal. Choose good fats Fats in olive oil, olives, flaxseeds, walnuts, chia seeds, peanuts, almonds and seeds (pumpkin, sunflower, watermelon) form excellent fat sources. Go for greens Add spinach, methi and moringa greens at least 3 times a week to UR diet. Add to dal to improve their nutritional content. The upsides of plant based diets 1.Better weight management Those who follow a plant-based diet have lower BMI and lower rates of obesity. They are also more active all day as this diet reduces sluggishness. Many plant foods are low in calories and fats too. 2.Better satiety Plant-based diets are high in fibre that keeps you full for a longer time. 3.Saves water Animal agriculture requires stupendous amounts of water when compared to plant agriculture. 4.Lowers risk of damaging the environment A plant-based diet is better than an animal based diet because there are fewer greenhouse emissions produced. 5.Helps our local farmers Fend for themselves. Buying locally sourced vegetarian food will help increase our local farmers and boost our health too. Plant based dishes are the fad these days, and apart from jackfruit curries and soya kheema, there is a new vegan food trend that’s doing the rounds in the food courts, called mock meat. They are also known as meat analogue, faux meat or vegan meat, which are a delicious substitute for animal-derived meat. They look, can be cooked like meat and even taste like meat but are healthier and better for the environment. They are made from different ingredients like soy, vegetable protein, wheat gluten, coconut, peas etc. Some of the companies that have mastered the art of vegan cheese have reached the shores of India, and if your love for cheese was holding you back to go completely vegan, here is UR chance! From companies like Urban Platter to Violife and from Live Yum to Artisan, there are many players in the market who are ready to give you a taste of this phenomenon. How to make coconut milk yogurt We never encourage canned foods but canned coconut milk preserves the fat coconut milk that doesn’t exist in tetra pack or fresh coconut milk. It’s not harmful for the body and therefore we use it in this case. Ingredients 1.Full fat coconut milk can 2.Probiotic capsules per can of coconut milk 3.Maple syrup or vanilla extract Preparation Shake the coconut milk well. Then pour into a clean, sterilised, dry glass jar or bowl. Empty the probiotic capsules into the coconut milk and use a wooden or plastic spoon to stir. Stir until creamy and smooth, pushing the probiotic up against the side with a spoon to evenly disperse. Cover the mixture with cheesecloth or a very thin, clean dish towel. Let the mixture be for at least 24 hours and up to 48 hours in a warm place. The longer it rests, the tangier the yogurt will become. Once the yogurt has reached the right amount of tanginess and thickness for your liking, cover securely with a lid and refrigerate until cold. After cooling, you can add maple syrup and/or vanilla extract.
Plant Based Diets To Save Our Planet Many millennials are now switching to plant based diets due to many pressing…
British Heart Foundation Diet
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve felt the urge of turning to a stringent short-term diet plan or a weight loss program? All of these have one thing in common, a promise to deliver fast and promising results. While it is not recommended to follow a hardcore diet meal plan on a daily or long-term basis, some may beg to differ. With all the peer-pressure, body shaming and other emotional troubles we face or experience in our lives can sometimes cause us to succumb to unhealthy eating patterns and habits. But, there is one diet which is simple, diverse and result-driven and goes by the name of British Heart Foundation Diet. So, scroll down a little more and find out more about this fab three-day diet plan. What’s the British Heart Foundation Diet & how does it work? The British Heart Foundation diet is a calorie- restrictive diet designed to promote weight loss. The first three days of this diet, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. This weekly cycle can be repeated until you reach UR desired weight, but in a healthy manner. Anyone with health concerns like hypertension, diabetes or heart disease should try and avoid this diet as it may not suit you. The first three days, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. 3 day diet plan Breakfast Black coffee or tea with low-fat sweetener + ½ orange + 1 slice of toast with 1 tbsp peanut butter Day 1 Lunch ½ (113g) a cup of tuna + 1 slice of toast + Black coffee/tea/water* Dinner 3 oz (85g) any lean meat + 1 cup of (110g) of green beans + 1 cup(128g) of carrots + 1 cup of vanilla ice cream + 1 medium apple + Black coffee/tea/water* Day 2 Breakfast Black coffee/tea/water* + 1 egg (served any style) + 1 slice of toast + 1 banana Lunch 1 cup (226g) of tuna or cottage cheese + 5 plain crackers + Black coffee/tea/water Dinner 2 hot dogs (without bun) + ½ cup (64g) of `carrots + 1 cup of broccoli or cabbage + 1 banana + ½ cup (68g) of vanilla ice cream Day 3 Breakfast Black coffee/tea/water* + 5 plain cracker + 1 oz (28.35g) of cheddar cheese + 1 apple Lunch 1 hard boiled egg + 1 slice of toast + Black coffee/tea/water* Dinner 1 cup of (226g) of tuna + 1 cup (128g) of carrots + 1 cup (100g) of cauliflower + 1 cup (160g) of melon + ½ cup of (68g) of vanilla ice cream + Black coffee/tea/water* Condiments Allowed On the 3 Day Diet Lemon juice Salt and pepper Mustard Cooking oil spray Variations On The 3 Day Diet Orange instead of grapefruit Tuna instead of cottage cheese or vice versa Frozen yoghurt instead of ice cream Cauliflower instead of broccoli and vice versa Green beans instead of broccoli or cauliflower Beetroot instead of carrots Toast instead of 5 plain crackers Eating Hacks Get an early start to every meal; timely eating habits avoids you from skipping your meals. Doing so can help you understand how important it is to monitor UR food intake and inculcate healthy practices. Break UR fast with high-protein foods this keeps you satiated for much longer and gives you the energy you require throughout the day. Eggs, sprouts, oatmeal, or a smoothie are good sources of protein. Keep UR lunch low carb and avoid feeling the lazy buzz. Try including a veg sabzi, brown rice or rotis and lentils. Have light dinners to avoid indigestion, upset stomach and heartburn. Try eating grilled veggies, some protein or a bowl of soup. Burn those calories after dinner or lunch. Go out for a short walk, take the stairs, exercise, or walk while you talk on the phone. When in doubt, consult, no one can give you sound advice better than a certified nutritionist or trusted nutritional advisor. They can help you avoid unnecessary health concerns, poor food habits and more. Avoid sugary beverages, sodas, artificially flavoured foods, fried food, junk food and calorie-filled foods. Myths & Facts On British Heart Foundation Diet Myth 1: You are on a diet for only three days. Fact: This is not true. Even though this diet is designed for 3 days, you however should continue to manage and observe your calorie intake for the remaining days of the week. Myth 2: This is a very healthy and nutritious diet. Fact: This diet is not low-fat, low cholesterol, or a low-sodium diet, it is only a low-calorie diet. As a result, it is not a healthy or suitable choice for individuals with health concerns like high cholesterol, hypertension, diabetes and heart disease. Myth 3: You don’t need to count calories in this diet. Fact: Whether UR following a 3 day diet programme or the rest of the four days of the week, you have to keep in mind to eat in moderation. If UR switching one type of food with another, for instance a non-vegetarian option with a vegetarian one, while making sure the calorie intake still remains the same. Whip your waist into shape. Now, you can also get UR personalised 3-day eating plan from one of our trusted and certified nutritional advisors. Don’t fall short on UR wellness, consult our nutritionists to get the best results to enhance URLife, health and nutrition.
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve…
DASH Diet – UR Healthy Choice For Weight Loss
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet stands for Dietary Approaches to Stop Hypertension. It is a high fibre diet that is aimed at reducing blood pressure without medication. DASH diet also shows significant results in losing weight, strengthening UR bone health, managing and preventing diabetes together with lowering cholesterol. The force of blood against artery walls that rises and falls during the day is called blood pressure. When it tends to stay elevated over time, it is dangerous because it makes the heart work too hard. This force of the blood flow harms arteries and organs like the heart, kidneys, brain, and eyes. High blood pressure is hard to detect as it doesn’t show warning signs or symptoms. Once UR blood pressure is high, it generally lasts for a lifetime. If it is not controlled, it may lead to heart and kidney disease, stroke, and blindness. The original purpose of the DASH diet was to lower blood pressure, and studies revealed that it contributes to weight loss as well. The best part of this diet is that you need not subdue UR food cravings. Who Can Adopt The DASH Diet? Anyone can follow the DASH diet. It is a healthier version of UR everyday diet, which includes fruits and vegetables, low-fat dairy and lean meats for protein and good fats. It doesn’t restrict you from UR sugar cravings, and UR entire family can follow this diet and benefit from it. How It Works The DASH diet is tailored to provide you with key nutrients like calcium, potassium and magnesium – all of these contribute in lowering blood pressure, if UR at risk and otherwise keep you healthy. When more amounts of vegetables, fruits, whole grains, low-fat dairy & nuts are included in the regular diet, it decreases the chances of deficiencies. It thereby keeps UR heart and UR body in pink of health. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. DASH Diet And Weight Loss The inclusion of foods like high fibre whole-grain foods, vegetables and fruits, together with the ideal amount of protein makes this diet an acclaimed solution for weight loss. Types of DASH Diets A variation in the type of DASH diet to follow is solely based on our sodium intake levels. There are two types of DASH diets, both aiming to lower the sodium intake in UR regular diet. You can select UR version according to UR health requirements. Lower sodium DASH diet: 1,500 milligrams sodium per day Standard DASH diet: 2,300 milligrams sodium per day 2,300 mg of sodium measures to a 2/3rd teaspoon salt per day. The typical Indian diet includes around 10.8-11gms of sodium per day which is more than two teaspoons. Culturally, the South and East Indian diets consume more amount of sodium. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. The high levels of sodium and low levels of potassium increase the risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Learn to cut back on sodium in UR diet. You may notice a difference when you start eating low-sodium foods. If UR food tastes too bland, gradually introduce low-sodium foods and cut back on table salt until you reach UR sodium goal. This will give UR palate enough time to adjust. DASH Diet Structure Category Products Serves per day Whole-grains Brown cereal like millets, quinoa, brown rice 6-7 Fruits Banana, watermelon, apple, oranges 4-6 Nuts and seeds Almond, cashew, pumpkin seeds, pistachios, flax seeds 1 to 2 Dairy products Low-fat yoghurt, buttermilk, curd 2 Fats Butter, cheese, margarine 0-2 Oils Cooking oil 0-2 Red meat Lamb, goat 0-2 Sweets Cookies, chocolates, sugar, pastries 4-5 (per week) Lean meats Fish and Chicken 0-2 Benefits Reduces the risk of cardiovascular diseases and stroke. Averts renal diseases and improves eye health. The fibre content in the diet controls a lot of UR food cravings and improves gut health. This high-fibre produces a sufficient amount of B12 in the large intestine, in turn, reduces the micronutrient deficiencies. Also, fibre helps control blood sugar levels. Aids in achieving healthy weight. Contributes to UR bowel health. Lowers UR bad cholesterol (LDL) and improves good cholesterol(HDL). Early morning Warm water with lemon and chia seeds Breakfast Oats upma/ oats dosa/ ragi dosa/ egg dosa – with steamed veggies or sambar Mid-morning Fruits – banana/ watermelon/ apple/ oranges/ strawberries/ melons/ coconut water Lunch Millets/ quinoa/ jowar roti – with spinach/ broccoli/ tomatoes/ sweet potatoes/ beetroot Snacks Ragi malt/ fistful of nuts/ sprouts chat/ makhana bhel/ apple, beetroot and carrot juice (1 glass) Dinner Millet upma/ quinoa kichdi/ jowar roti/ ragi roti – with lean meats like chicken breast or grilled fish The potassium content of various food groups Food groups Potassium (mg) Vegetables Potato, 1 medium Sweet potato, 1 medium Spinach, cooked, 1/2 cup Zucchini, cooked, 1/2 cup tomato, fresh, 1/2 cup Romaine lettuce, 1 cup Mushroom, 1/2 cup Cucumber, 1/2 cup 926 540 290 280 210 140 110 80 Fruit Banana, 1 medium Apricot, 1/4 cup Orange, 1 medium Cantaloupe chunks, 1/2 cup Apple, 1 medium 420 380 237 214 150 Nuts, seeds, and legumes Cooked soybeans, 1/2 cup cooked lentils, 1/2 cup cooked kidney beans, 1/2 cup cooked split peas, 1/2 cup Almonds, roasted, 1/3 cup Walnut, roasted, 1/3 cup Sunflower seeds, roasted, 2 tbsp Peanuts, roasted, 1/3 cup 440 370 360 360 310 190 124 120 Low-fat or fat-free milk and milk products Milk, 1 cup Yoghurt, 1 cup 380 370 Lean meats, fish, and poultry Fish, 85g (approx.) Chicken, 85g (approx.) 200 – 400 210 DASH Diet Tips Add a cup of vegetables to both UR meals. Concentrate on having no-fat or low-fat condiments. Learn to read nutrition labels to check the amount of sodium in the diet. Include physical activity as a part of UR lifestyle. Include fruits as a snack from the potassium table listed above.
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet…
Heal UR Life: How Alternate Therapy Helps U Heal
Heal UR Life: How alternate therapy helps u heal In these times, when the world is at siege due to the coronavirus pandemic, we are looking for different ways to relieve stress and working towards a better life. Alternative therapy is one such method to do it. We’re going to discuss stress, how to deal with it and the different ways to curb this menace. While on the subject, I would also like to talk about the various therapies to build relationships and boost the immune system, all in the comfort of UR home… Losing weight is one subject that always catches our attention, especially during this quarantine period. We all fear to gain extra kilos and not looking our best before we return to work. However, that’s where we go wrong, as ‘losing’ as a term brings negative connotation with it. On the contrary, I like to call it “managing weight”. It gives you much more control over what you want to do with UR body. Visualisation is a great way to proceed with managing UR weight. What comes first as an alternative therapy of healing is hypnosis. It’s not just about visiting a hypnotherapist or going into a trance. People are in and out of hypnosis every day in their lives without even realising it. Patterns and habits define hypnosis in daily life. For example, if you’ve learnt driving once, you are now habituated to it. UR conscious when U R driving, but you can do multiple things during that time as well. It becomes your habit with time which is a state of hypnosis. Weight management is emotional. You must’ve heard about emotional eating. But what is it? It is when we eat when we are emotional, overwhelmed or sad. A diet is not going to solve the issue of managing weight because it is connected to your mind and emotions. To manage weight, it’s essential to look at food differently, change a few beliefs and understand what food means to you. Have clarity on what you want to achieve. Hypnosis works in different ways, and it doesn’t always mean to close your eyes to get into a hypnotic state. One of the greatest hypnotherapists, Milton Ericson, never got his clients to close their eyes. He just talked and healed by getting people to talk about different perspectives. To add to that, hypnotherapy can help you learn to cope with conflict and manage difficult emotions more easily. It can help you build confidence and ask for what you need and deserve, something which is very important in relationships. Communication is vital, and hypnotherapy may be able to help you with this aspect too. During this lockdown, reports have come that the divorce cases in China have gone up drastically, and I’m not surprised. Humans are not wired to be with each other for long. Sure we love relationships, but we are also wired for our own time. We love to go to work or meet friends. However, in this lockdown, living in close proximity to our loved ones might cause distress. My advice would be to find some ‘me’ time for yourself. Take an hour every day to spend that time with no one but yourself. The problems in relationships arise when there is lack of communication. Almost every issue is down to the lack of conversation between partners. What we do in a relationship is that we assume we know everything about the other person and they know us. But that’s not the case. In my opinion, the longer you are together, the more you should communicate. Another method of alternative healing is havening, a kind of sensory therapy. When clients come to me, I take their words as symptoms of an underlying problem. As a therapist, I dig deep into their history and find the root of the problem with a technique called meta-modelling. It’s not painful or tiresome like other techniques. I talk to my clients and figure out the root of the problem, which could be childhood issues, family issues, school, bullying, peer pressure and other problems that can be the reason for their current pain. The present pain, if not dealt with, will have a massive impact on an individual’s relationship, health, wellbeing and productivity. The most crucial relationship that you have is with yourself! Havening is a method that helps me de-link and decode the childhood traumas of my clients, and that can help you too. It is a psycho-sensory technique which involves three pillars of healing, namely; psychology, psychopharmacology and the mind-body connection. As a practitioner, I heal my patients by connecting their mind and body. I work by attaching their mind and body by using sensory touches. It works by touching the face, shoulders to elbows and the hands. Let’s say UR very stressed, so you can use the affirmational havening to destress. People have different techniques when they are stressed. While some rub their temples, others put their hands on their head. Some even pull their knuckles to self-soothe. The self-havening technique to destress It’s an extremely effective method to destress, where you have to touch yourself with both hands crossed on your shoulder and bring them from shoulders to the wrist and talk positive things to yourself. Just say “I chose to feel healthy” or “I chose to focus on something” as you do the moves. Do it 5 to 10 minutes in a day to see the benefits. Focus on what you want and do this self-havening exercise. Things to do to forget the trauma during the lockdown • Self-havening • Yoga • Meditation • Listening to meditative podcasts • Singing/Chanting • Have probiotics • Walking in sunlight (if possible) • The vagus nerve technique – For this, sit straight on a chair, with your feet firmly on the ground. Now take three deep breaths. When you inhale, do it with the word calm, and when you exhale through your mouth, do it with the word stress. To get in touch with me, you can follow my Instagram page @micheleparadiseofficial, or go to my website www.changeyourmindforgood.com. You can also go to my YouTube channel @micheleparadise for havening videos.
Heal UR Life: How alternate therapy helps u heal In these times, when the world is at siege due to…
5 Questions to ask UR nutritionist
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with certified professionals to prescribe a healthy eating plan for their patients. Food is medicine and U R what U eat. 80% of lifestyle diseases are a result of bad eating. If you believe, prevention is better than cure than consulting a qualified nutritionist is absolutely necessary. A nutritionist helps you set a lifestyle, for me, he/she is as important as my doctor. Make sure UR nutritionist is not an enthusiast but has, a. PhD/MSC in diet/nutrition/clinical nutrition. b. PGD in Sports Nutrition, experience counts for only 40%. There are so many diets out there, what is UR USP and on what basis are you planning to suggest a plan for me? This helps understand the approach that’s going to be followed. Nobody knows UR body better than you. Check if the approach suits UR lifestyle before committing to a plan. Family, budget and living environment can play a huge role in meeting goals. Choose wisely. Has UR nutritionist asked about UR budget, working environment, UR daily lifestyle, levels of stress, blood work, medical history and reason to lose weight before prescribing a plan? If UR nutritionist doesn’t spend time understanding you, he/she obviously doesn’t care. Find someone within UR budget that can advise you correctly. Many people avoid going to a nutritionist thinking that it may increase the spend on groceries per month. A good nutritionist will help you plan for the family and give you enough knowledge to work within UR budget. If they forget, don’t forget to ask. How do I keep in touch & how will you track my progress? A lot of nutritionists have assistants that they work with. It’s fine as long as UR disciplined and can check in with the main nutritionist every 15 days. Connect with the team a minimum of once a week. Buy short term packages, see how they work and then commit to a longer plan. Don’t get swayed, U know UR willpower and determination best. If possible, keep a daily food log to track UR progress. Be honest with yourself. What are the key takeaways that need to be followed to achieve my goal? A nutritionist should set guidelines that are easy to work-around. Adapt them to UR lifestyle and get one step closer to achieving results. Who doesn't like junk food after a long day or on a cheat day! I’m not against indulging but find a balance. UR nutritionist should guide you towards being conscious of what you consume. What happens if I don’t reach my goal and cheat a bit? Well, discipline is key if you want to be successful in anything in life. It’s hard for me as well but it's all about willpower. Personally, I recommend shorter goals as its easier to be strict. If you decide to cheat then don’t have great expectations. UR body will respond only when UR mind is set to achieve UR goal. If you don’t reach UR desired goal, give it another shot. But try harder next time, practice portion control, try intermittent fasting or other ways to change UR spontaneous eating patterns. I truly believe in trying, try & keep trying till you succeed.
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with…
Patra
Start by making a paste out of garlic, ginger, chillies and onion. Add the paste to gram flour and add a pinch of salt and turmeric. Now pour in water until the batter has a thick consistency. Spread this paste on each colocasia leaf and stack them on a plate. Fold and tie them into a roll. Boil the patra rolls in water for 2 minutes. Cut the roll into pieces, and shallow fry them and serve. India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens. Leafy Indian greens are a quick source of fibre and chlorophyll that can transform UR health. Interestingly, chlorophyll's molecular structure is similar to haemoglobin in the blood. Leafy greens are a great addition to UR diet and offer countless health benefits. Colocasia Leaves also known as Arbi-ke-Patte are a powerhouse of β-carotene and vitamin A and K. These greens are grown throughout the year in subtropical and tropical regions. When growing these greens at home ensure you plant the colocasia tubers at least 2-4 inches deep and always keep the plant moist. Here are some more benefits of these leaves. Rich in antioxidants: Antioxidants help reduce inflammation in our body and takes care of our overall well -being. In the long run, it prevents diseases and boosts your heart health. Research states that body inflammation leads to autoimmune diseases and increases the risk of heart health. Using colocasia leaves in your diet helps you to reduces these risks. Healthy Heart: Due to the nutrients present in these leaves like vitamin C, folate, vitamin A and antioxidant, it is an excellent choice to boosts your heart health. Studies have shown that including these leaves in the diet has given significant results in reduced heart diseases risk and promote healthy blood pressure. Adding a few leaves to your soup regularly, keeps your body, especially heart, healthy. Aids in weight loss: Since more than 90 per cent of the leaf content is water and is filled with nutrients, it easy to include them in your diet. The high fibre promotes satiety and helps you minimise your food portions. They are low in carbohydrates and fats, helping in maintaining a healthy Body Mass Index (BMI).
Start by making a paste out of garlic, ginger, chillies and onion. Add the paste to gram flour and add…
Spinach, Banana & Moringa Smoothie
Wash the spinach thoroughly as dirt is deposited on the leaves. Add the spinach into a blender and make a thick paste. Add the rest of the ingredients to the blender except the almond milk. Blend everything well and at the end add almond milk. Blend them until it has a uniform colour. Without straining the smoothie, add it to a tall glass and serve fresh! Raw spinach: 1 cup Unsweetened almond milk: 1 cup Banana: ½ Yoghurt: 2 tbsp Honey: ½ tsp Moringa leaf powder: ½ or 1 tbsp
Wash the spinach thoroughly as dirt is deposited on the leaves. Add the spinach into a blender and make a…
Make The Most Of Intermittent Fasting
Make the Most of Intermittent Fasting For millennia, we have been fasting for many reasons. Some of these choices are either influenced by our religions or personal gains like losing weight. While fasting has always been around, it has now gained more momentum. Fasting has become more of a necessity and a way of life for millenials, because intermittent fasting fits the bill perfectly for losing weight. Let’s take the festivals or spiritual months we celebrate in India. Well, intermittent fasting is no different. During Shivratri, Ramzan, Karvachauth or Lent many of us fast, as a token of UR spiritual devotion or to give back in some form of way. What Is Intermittent Fasting? Intermittent fasting is basically an eating pattern/style which cycles between the period of fasting and eating. This has rapidly become a phenomenon globally among millennials, as they are always on-the-go. This style of fasting is less of a diet plan and more of a lifestyle choice for many. Following an intermittent diet can help you reap incredible health benefits, and lose weight simultaneously! Many research-based studies prove that it can help with weight loss, improve your metabolic health and help you live a wholesome life if you do it right. Intermittent Fasting & The Binge Eating Connect Yes, it is possible to overeat when you aren’t used to fasting for long hours or when UR unaware of how to do it correctly. This is another reason for you to consult our nutritionist. Peer pressure can also be one of the reasons why you or someone you know might want immediate results. But, it is extremely important to consult a nutritionist before changing UR diet. This type of fasting can be tough to adapt to if you have diabetes, thyroid or had an eating disorder in the past. Variations of Intermittent Fasting Circadian rhythm - This fast starts at sunset and lasts till morning. 16:8 - A 16 hour fast with an 8 hour feeding window. 18:6 - An 18 hour fast with a 6 hour feeding window. 20: 4 Intermittent - A 20 hour fast with a 4 hour feeding window. 36 hour fast - A single 36 hour fast, otherwise known as ‘Monk Fast’. Custom Fast - Create UR own fast up to 7 days long with the help of our nutritionists. Before starting any variation of intermittent fasting above, we suggest you consult our nutritionist to find out the most ideal diet plan for you. Pros Of Intermittent Fasting ● Helps with weight loss by improving UR metabolic rate ● Promotes cellular repair processes ● Increases longevity and slows down early ageing ● Enhances memory and brain function ● Makes UR body cells more resilient Restrictions for Intermittent Fasting Sometimes adapting to a new dietary pattern could be challenging for someone who eats every few hours (e.g., snacks in between meals), which is perfectly normal if you control UR food portions, smartly. Not eating for long hours or semi-starvation can make you vulnerable to health risks or cause you to overeat when you break-your-fast. Who Should Avoid Intermittent Fasting ● Individuals with diabetes and thyroid ● People with eating disorders such as; anorexia or bulimia nervosa ● Anyone who is on medications who requires food intake should avoid intermittent fasting as per their doctor's advice ● During active growth stage in adolescents ● Pregnant women and breastfeeding women ● Post-surgery patients ● Individuals with a Body Mass Index of less than 18.5%
Make the Most of Intermittent Fasting For millennia, we have been fasting for many reasons. Some of these choices are…