LEARNING NEVER ENDS: THREE LESSON I LEARNED FROM JANAMASHTMI AND INDEPENDENCE DAY

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Learning never ends, this day is very special for all of us as this day we got our freedom back, lets learn something from this  very special day and  yes this time with one more festival which is JANMASHTMI(birth day of lord Krishna).

India has given us freedom ,its our duty to serve our nation in best way we can,our soldiers do that dedicatedly, religiously without thinking about their families,salute to them.It equally our duty to make our nation best and healthy too specially the young youth

#Let your body adapt active lifestyle and say good bye to sedentary one-Its our duty to keep ourself free from bad habits that is making us ill,diseased and prone to many health problems such as obesity/diabetes/heart diseases as well.keep your lifestyle active to keep your body free from these lifestyle problems

#Keep  your body free from smoking /Tobacco/alcohol -Don’t rely completely on smoking or drinking to make you relax,try meditation,yoga which are the best healers. We are fool if we smoke even when on the packet its written”smoking is injurious to health”.If drinking too much is what you do relax and calm your mind ,then don’t forget that hangover you get the next morning.

#Let your self eat home made /Indian food as much as you can and say goodbye to junk -Feed your body healthy ,nutritious food as much as yourself.Remember you don’t have to buy special foods for your health,the more basic you eat the more healthy you grow.for example now days ghee/home made considered as evil food now days,but do you know,how much nutritious it is?LORD KRISHNA used to have it in his childhood days,it cannot be bad.Do you know ghee comprise of both saturated and unsaturated  fat specially when prepared with cow’s milk it is even nutritious because it helps to burn the body fat ,it has all fat soluble vitamins like A,D,E AND k and hence helps in building immunity too ,that’s why In India we gave it to new born so that they grow strong .Not just this Ghee when eaten in moderation helps  to heal cancer as well as it has antioxidants that actually really beneficial to treat the same. The story goes wrong when  we eat GHEE  in large quantities and  then blame ghee is bad for health.Make sure to eat in moderation and  keep your lifestyle active too .

Not only butter/ghee but India blessed so many wonder food which are really good for health like  spices such as turmeric,cinnamon,clove,fenugreek seeds /vegetables and fruits(seasonal)/herbs like basil/rose/mint leaves and many more.we have so many colorful vegetables and fruits,lets take charge of our health and make our meals nutritious and colorful too

HERE ARE THE  THREE LESSONS

#Lesson 1-Our soldiers sacrificed their life so that we can live it,so  value it and start working on your lifestyle

#Lesson 2-Leave your bad habits  such as smoking/tobacco/alcohol/drugs before it leave you with endless side effects

#Lesson 3-Eat Indian and healthy food and always stick to moderation.

Take Home message-your body is reflection of what you eat,what you do.Feed it right and live it right

 

MINDFUL DRINKING

 

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It is admitted by many adults that they resort to alcohol to escape from the stress of the day. While it might look like a few glasses is enough to relieve the pressure, sooner they would be adding on more in the pretext of family, financial and work related issues. Many people who drink often use stress as the excuse and it could pose a serious concern to their health over the long term.

So here are some tips to keep your drinking under control

  1. First eat and eat adequately: It is by norm that people are starving at the time when the happy hour starts. It is therefore important that you first take a salad or some healthy finger food that is higher in protein and fiber. This way you can keep away from the junk. Also if you still feel hungry after this, you should go on and have regular dinner or lunch. This way you would be content and you will not end up snacking on the tidbits around you much.
  2. Keeping hydrated: When you have had a long stressful day you might find it easier to down couple of drinks quite easily. But if you want to be mindful of your drinking, always start with a tall glass of water with lemon and ensure that you have sparkling water in between your drinks. This way, not only will you be hydrated enough but you will also stay within your limits.
  3. Say no to mixed drinks: If the drink is mixed with say some fruity addition, then you should definitely say no to it for it has extra calories. And it will never make you feel content. Also do not keep shifting between different drinks either, like from beer to margaritas to tequilas, etc. In fact if you are starting with beer you shouldn’t have any hard liquor after that. This is because you will not know how much you are consuming and you will end up going overboard. Stick to any one kind of drink.
  4. Keep the tab: A drink above four for women and a drink above five for men is considered to be binging. Always keep the second tip in mind and keep yourself hydrated with water in between so that you keep a respectful count on the drinks you intake.
  5. Choose your drink wisely for the day: People often tend to drink too much when they have the entire day dedicated to drinking. You have to go for drinks that have lower content of alcohol like spritzers, wine or beer when you have to prolong the drinking for the whole day. This will keep you afloat and ensure that you are sober for the day. Of course, do remember to add sufficient food with good calories into you and also take a break for couple of hours from alcohol in between to stay on board.
  6. Before and after rest: It is not advisable to consume alcohol after a day consumed with heavy workout. And neither should you resort to alcohol after you have had a poor sleep. You need to have a good sleep prior and after the drinking. When you have alcohol on empty stomach, it will further lower your sugar levels in the blood stream. And if you do it after a workout, then this level goes down even further and hence is not advisable.

PROBIOTIC AND GUT HEALTH

 

 

sfit_fitpp0101_py_2.PDF-770x470I have been getting many queries on having “yakult”as probiotic.Many people are using as probiotic specially during summers and monsoon season. people want to know Is yakult is by far the best probiotic source for Yakult a better immunity, if that will help or if there is a better alternative.
Here is my answer”Yakult”, is a probiotic. That is, it have live microorganisms that are said to bring about a lot of benefits to your health when ingested. It is said to improve the immunity system in your body and also help improve the digestive system in the process. There are also studies which prove that these are extremely beneficial to treat nervous disorders too.
You can refer to the gut to be the second brain in our body. And if your gut is not functioning to its full potential, then it can have some serious repercussions on your health. Almost 80% of our body’s immunity is based on how good our digestive system performs. It is therefore imperative for our gut to be in the best of health, for us to remain healthy.
Let us now delve deeper on what does the drink of Yakult has in it.
A standard Yakult without any variations like that in the Yakult light has,
• Sucrose, dextrose in the form of sugar to balance out the sourness.
• Powdered skimmed milk.
• Naturally extracted flavors
• In every 65ml bottle, you will find 6.5 billion of live Lactobacillus casei, Shirota strain with a concentration of approximately 108 CFU/ml.
If we go by the ingredients mentioned above, Yakult definitely has all the elements, especially the bacteria that are friendly to gut. It can resolve inflammation issues along with other problems in both your intestines.
The amount of sugar in each bottle is however a concern. Since it is highly sweetened, it is not best suited for those with diabetes and for people who want to lose weight. And yet, if you are not worried about the sugar content, then you can definitely feel free to use this.
What is the other alternative for Yakult?
There are many natural sources of food products that can provide you with the same gut friendly bacteria like the Yakult. There are many food items that are rich in probiotics. Some of the most commonly found and high probiotic content include,
• Miso soup
• Olives
• Yogurt
• Pickles
• Kefir
• Cultured cheese
• Sauerkraut
• Buttermilk
To conclude, you would find a whole gamut of nutritional products that offer the best of the nutrients but you need to bear in mind that these products make use of sugar or salt as natural preservatives to keep the shelf life of these products longer. And this can bring down the actual nutritional content. It is therefore better to have curd or yogurt with your meal. If you recollect, you would have seen your grandparents and parents having a bowl of curd at every meal. By including curd, you are making it easy for the food to get digested. There are also multiple other health benefits that you can gain with curd.
The next blog will help you learn the differences between curd and yogurt and until then wish you all a healthy life!
My article was not against any company or drink but my personal opinion.Thank you.

Monsoons:Health and Happiness

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As the rains come, it brings along loads of happiness all around. And when there is monsoon, you have so many options on activities that you can indulge on like trekking, cycling, running or simply walking in the rain. Everything we do in the rain brings a smile onto our face. But with monsoons comes your craving for some of the most enticing street food such as vadapav, bhajiya, panipuri, bhel and other similar chaat items. I was on a trek on the Shaydari ranges in Maharashtra sometime back. Once I finished my trek, I indulged heartily in some hot and flavorful vadapav and bhajiya. Unfortunately though, I had to face the consequences of indulgence the very next day in the form of diarrhea, a direct effect of consuming vadapav and bhajiya.
Water and Food are the two main elements that get contaminated quite easily, especially in the monsoons. And that is why monsoons are the period when you see quite an increase in water borne diseases, with many bacteria and other germs breeding in stagnated water. It is therefore important that while we enjoy the monsoon, we also take care of our health and that of our children.
Preventive Action that you need to take during the monsoon season
• Boil water before drinking.
• Eat only after washing your hands thoroughly.
• Try to eat only home cooked food and avoid the street food as much as you can.
• It is better to stay away from leafy vegetables when taking your meals in a restaurant as there is no way to know if they have been thoroughly cleaned.
• Do not eat left over items but always try to eat fresh food and vegetables.
• The chances of you getting a stomach infection is higher if you eat fish during monsoons as this is the time for their breeding.
• It is better to shower if you ever happen to get wet in the rain to avoid falling sick from any bacteria.
It is necessary to be precautious for our bodies are quite susceptible in getting infected. But despite the safety measures, if you happen to have diarrhea, then this is what you should do.
1. Given that your body dehydrates when you have diarrhea, drink lots of boiled water throughout the day.
2. Try to have as much liquid diet as possible and avoid solid food items.
3. If you have a lesser impact with diarrhea, you can also include curd with cooked rice as part of your diet slowly.
4. You can include many warm and herbal teas like ginger, basil leaves, honey and pepper which have antibacterial elements to keep you safe.
5. Since the humidity is generally higher during the monsoons, and this can have an impact on your digestion. Therefore, eat lesser and only when you are hungry.
6. As much as you can, include foods like fresh fruits, green tea and nuts which have antioxidants so that you have enough immunity to fight against possible infection.
To summarize,
Enjoy the monsoon with the best of the health!

Lets train our stomach for not to overeat?

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Overeating is one thing that majority of the population is struggling with, Be it healthy food or junk a moderation needs to be maintained with every kind of food.

What happens when you over eat?

Do you know anything that comes extra may be in the form of fat,proteins,carbohydrates,your body turn it into fat be it from healthy food or junk food.So I have seen people who say” I eat only home food” definitely its healthy but does that mean you can eat as much as you want because its healthy,absolutely BIG NO

So instead of falling a trap of Dieting ,lets train our stomach not to overeat!

Our stomach is size of two small palms,it can actually take the same amount of food at one time,so by eating more than required ,we actually stretching our stomach cells to absorb more, so what you need to do first thing

Eat small portions- How would you feel if your boss gave you to complete the two days of work in one day!Just give it a thought?

I am sure we all experience that increase  in workload at office degrade the quality of  work, same way your stomach feels the same when you end up by eating a lot of good or big size portion food at one time.

It’s difficult to eat less at one time, so what need to be done?Here is the answer

Eat Before Hunger strikes you Badly-While it is important to cut down on your portion its important to eat before hunger strikes you badly, by doing so you will be able to eat in moderation. Don’t wait for your lunch, dinner, keep small meals in between to avoid hunger pangs in later stages of the day.

What can be included apart from breakfast, lunch and dinner?

Now that you know it’s important to feed yourself frequently, it’s important to feed yourself right, so apart from your breakfast, lunch and dinner include one meal between your breakfast and lunch it could be lemon water/coconut water/one fruit/buttermilk/green tea.

Secondly never miss on your evening snack,it will help you to eat less for dinner as seen in majority of us end up by eating more in dinner and which is actually a cause of weight gain in many people,so make evening snack healthy in the form of roasted chana/roasted makhana/2 Marie  lite biscuits/ rusk/diet chidhwa .

Before Heading towards the meal

1.start your meal with  deep breaths

2.Have glass of lukewarm water 5 minutes before heading towards the meal

While eating  food

1.chew your food properly.It will really help you to eat overall less and yes, how chewing helps in eating less, here you can read about it-Little More about chewing the Food

2.Use your entire mouth to chew the food, I have seen some people use 1 side of their jaw to chew the food, so make sure to chew the food properly and from the both the sides until or unless you are restricted from doing so.

 

Conclusion-Develop habit and train your stomach, it won’t come in one day, take your time, pick one thing at one time and start to implement it, and always remember your stomach is just as small as your  size of  palm

 

Which oil is better?

 

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When it comes to oil, we always relate it to high cholesterol, weight gain and

classify the oils into good oils and bad oils, and nowadays I am pretty sure

the majority of people considers olive oil, rice bran oil for cooking because they have

amazing benefits on health but does that mean the oil or ghee which we have

been using it since ages is bad for our health!Just give it a thought?

So, let’s come to the oil, the type of oil we should use depends on how we use,

for what purpose we are using it and yes how much we are using. Some oils are

heat stable and some are not. Sometimes, cooking of the oil destroys the richness

of the oil.

Let’s take a look on some of these oils,

1. Ghee

Ghee is best suited for high temperature cooking. For example, frying,

deep frying, shallow frying as ghee has a high smoking point. Ghee is rich in

Vitamin A and E, not only this helps us to boost up the immunity, but athletes can

have Ghee too for quick energy! Ghee when compared to butter, it proves to be a

better option.

2. Rice bran oil-

Yes! Nowadays celebrity oil, it’s made from the outer layer of the rice, which we

called as “BRAN” and that’s why it is called “RICE BRAN” oil. This oil has something

special that other oils don’t have i.e.oryzanoll , which is a good cholesterol, but

make sure to maintain your cholesterol levels. Don’t solely just rely on and oil,

changing lifestyle is the best key, again this oil has a high smoking point and

therefore can be used in cooking with high temperatures.

3. Sunflower oil-

As the name said, the oil extracted from sunflower seeds. It has a good amount of

Vitamin E and commonly used. Although, this oil has a significant amount of

vitamin E but at the same time, studies say we should avoid it because it raises

our blood glucose levels and lipid profile too. It can be used again for deep frying

and for other cooking purpose

4. FLAX OIL-

It is pressed from flax seeds which is rich in omega 3 and alpha linoleic acid. Its

richness is equal to fish oil, which people nowadays used as a supplement, but it’s

been shown in many studies that the human body doesn’t convert ALA to the

active form. Hence, the absorption rate will be less and yes, it has a low smoking

point and has a lot of polyunsaturated fats. Hence, not advisable for frying and

high temperature cooking.

5.Canola Oil

Canola  oil is derived from rapeseed, which is ideally not fit for human

consumption as it has high amount of uric acid, which been said get removed

during processing. It has a good balance of fatty acids, but then it has lots of

contradictions  regarding the processing of its oil and use of toxic solvents that

made it completely unfit for human consumption.

6.Olive Oil

Olive oil has gained a lot of importance in the food industry because of its super

amazing nutrients. Olive oil is made from the fruits of the olive tree which we

called olives and its processing is extremely simple and requires the least amount

of chemicals. Hence, best for human consumption.

A few points to keep in mind for olive oil:

1. There are many versions of olive oil right from extra virgin to refined olive oil,

go for extra virgin oil which stands for its purity and get extracted in its

natural way, hence more nutrients are retained.

2. The light, refined, lighter olive oil in the market is subject to a lot of chemical

processes and a lot of nutrient loss happens in that stage.

3. Olive oil has slow smoking point and hence, not at all suitable for cooking.

You can use it in salad dressings or just have it raw for its health benefits.

Conclusion-AS you see there  every oil has its potential health benefits ,No oil is bad as such it also depends how we using that oil too .Remember, when we overdo with our oils it leads to high fat, cholesterol etc etc,so instead let’s watch our habits and so the lifestyle because just switching to oil won’t change your cholesterol levels we need to improve our lifestyle too and use oil in moderation so that we can have it for our whole life.Switching to oil periodically is the best way to reap benefits of each oil.

 

THE RICHNESS OF PALAK PANEER IS NOT SO RICH

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When we heard the name of palak paneer, it sounds so tasty and at the same time, we think its one of the best source of iron and when combining with paneer you get the calcium as well!Thats the incomplete story! We all grew up with the idea that spinach was the best way to solve an iron deficiency problem, and eating a dish of palak paneer would help increase the level of iron in the blood as spinach is the best source of iron and paneer with a lot of antioxidants and paneer gives us calcium. In India, people love to have their spinach with naan, roti or plain rice. It is so yummy, that even children love its taste. The same cannot be said for its nutrition and these are the reasons why:

• 100gms of spinach contain only 2.7mg of iron,we never eat 100gms of iron per day,so just do little maths calculation you will get to know how much iron we get from eating spinach consider one serving 25-30gms!
• The type of iron you get from spinach is non-heme iron which is quite different from what the body needs as nutrition. Non-heme iron is plant based which is why it is not very much compatible with the human body.
• Spinach is also known  for its high calcium content. Spinach also has something called oxalate in spinach which usually binds with calcium to cause a decrease in its absorption. The body can only
absorb 5% of the calcium in the body.
• Paneer has a lot of calcium which reacts with iron, causing an interference with iron
absorption in the blood.
• By combining the two neither we get proper calcium nor iron ,so palak paneer is not  very good combination to for from nutrition point of view

Conclusionpalak paneer for sure not rich in what we eat for right or what is it said for?so if we are eating it for calcium and iron then its absolutely wrong choice , Eating other recipes in addition to palak paneer helps. Dishes like mutter paneer, lauki paneer, paneer bhurji as well as others can be eaten as well. If you have anemia, and have been told to eat spinach subzi, squeezing some drops of lime juice high in vitamin C increases iron absorption.
Other than that, spinach alone rich in vitamins like A,E,K ,and folic acid when it is fresh, steamed or quickly boiled. It is a good source of vitamins