Health and fitness

Healthy Indian Food Swaps

Aerated drinks V/S Coconut water

People often consume aerated drinks without even realizing they are just consuming empty calories without any nutritional benefits. They contain large amounts of sugar which is not required at all. A much healthier option is coconut water which is low in calories, contains natural fat and is known to be cholesterol free. It has also got more potassium than four bananas and is super hydrating!

Oily buttery parathas V/S Stuffed Rotis

Parathas are often had without guilt and this indulgence can take a toll on your health. The oil and butter which is put on them contributes to high cholesterol levels which increase the risk of developing heart diseases. Stuffed rotis are a much healthier option as they can be made without much oil and butter and we can fill them with much healthier ingredients.

Butter Toast V/S Veggie Sandwich

Butter toast is often looked upon as a quick and convenient snack and is very popular in offices and schools. But when we take a closer look, it is very low in nutrition and contains white bread which is made with refined grains and butter which contains cholesterol, fat, salt, color and preservatives. A multigrain bread veggie sandwich is a much healthier option which provides us with many nutrients from veggies. Avoid putting dressings or cheese to the sandwich and opt for hung curd and seasoning to enhance flavor.

Instant noodles V/S Masala Oats

Instant noodles are also one of the most popular snacks in India and there can hardly be any person who does not love them. Often regarded as a 2 minute snack, they are loaded with refined wheat flour, preservatives, excessive salt and empty calories without any nutritional values. Masala oats on the other hand are convenient, light on stomach and loaded with dietary fibre, complex carbs and other nutrients. They keep you full for longer without the guilty feeling of having something unhealthy.

Flavored yogurt V/S Home made yogurt

Flavored yogurt is often picked from the shelves of grocery stores thinking its a tasty and healthy snack. But the truth is that people often ignore the nutrition information which clearly shows it is more of a dessert than yogurt. Full of added flavors and sugar, flavored yogurt is just not a healthy snack. On the other hand, home made yogurt is one of the best snacks you can have which is full of calcium and protein. It aids digestion and you can add fresh fruits along with it to further enhance its taste and stay full for longer time.

Honey V/S Sugar

Honey is a much healthier choice than sugar as it is packed with nutrients like vitamins and minerals. It has certain beneficial antioxidants and antimicrobial properties which are not present in sugar. Sugar has no nutrition value and just gives you empty calories.

Popcorn V/S Potato Chips

What is the first thing which comes to your mind when your are bored, or just get a feeling of munching something? Most of you would say a packet of chips is very convenient and tasty at the same time. One cup of regular potato chips is about 28g and 150 calories. Six cups of low-fat popcorn is 27g and 100 calories. This shows the difference between the calories in the two food items. Air popped or low fat microwaved popcorn is a better alternative as it keeps you satiated for a longer time, has a lot lesser calories and more fiber. Just make sure to choose natural popcorn over butter popcorn.

Regular peanut butter V/S Natural peanut butter

Peanut butter has become very popular these days, thanks to easy availability, low price and more brands of peanut butter coming up. In addition, it is really tasty too! But most of you do not know which one to pick from the shelves of grocery store. Regular peanut butter contains added salt, sugar, hydrogenated vegetable oils, corn starch and other preservatives which are not needed by the body. These days, a lot of brands have come up with Natural Peanut Butters whose ingredients include only dry roasted peanuts. Choose these and enjoy the benefits as it contains healthy fats, omega 3 and a decent amount of protein. Do not consume more than 2 tablespoons per day as it is loaded with calories too.

Indian superfood- Cinnamon

What is Cinnamon

Cinnamon is a spice which is obtained from the inner bark of several south Asian tree species. Cinnamon is of a golden yellow colour and has a hot aromatic taste. It is a woody spice which has a sweet and savory flavor at the same time. The initial flavor is sweet which is followed by a slightly spicy after taste. It is available in the form of sticks and powder.

Cinnamon uses

Cinnamon is used for problems related to digestive system, diabetes, loss of appetite, medicine for bronchitis, as a baking spice in cakes, cookies and desserts, flavoring spice in food items and for beauty purposes.

Benefits of Cinnamon

It helps to treat diabetes

The most promising research pointing to the health benefits of cinnamon is linked to type 2 diabetes. While there is certainly no cure for this metabolic disease, cinnamon can be an important tool in managing its symptoms. It helps to manage diabetes in 2 ways, by reducing blood pressure and reduce insulin resistance.

It can lower cholesterol

Cinnamon helps to raise HDL levels which is good cholesterol which helps to lower LDL levels which is bad cholesterol. By reducing cholesterol levels, you automatically decrease the risk of developing heart disease. Regular intake of cinnamon may also help to mitigate the effects of high-fat meals by slowing the increase in blood sugar post-meal.

Homemade pumpkin pie spice in a glass jar with ingredients

It has anti inflammatory properties

Cinnamon has anti inflammatory properties and helps body fight infections and repair tissue damage. This helps us to stay healthy and increasing immunity of body to protect us from various diseases.

It helps in digestion

It has been described as a carminative, renowned for its digestive, antimicrobial, and anti-inflammatory properties. It is believed that the warmth of cinnamon increases blood flow and improves blood oxygen levels to help fight off illness. It is often added in foods or taken with warm water to increase digestion.

Beauty benefits

Heals acne

The anti-fungal, antioxidant and anti-bacterial properties of cinnamon makes it useful against acne and skin blemishes. Cinnamon can also help remove acne by drying out the skin and by supporting blood flow to the skin.

Adds moisture to skin

Cinnamon improves blood flow to the surface of the skin, resulting in a moist skin.

Helps to treat dry skin

Cinnamon helps remove dead skin cells and reinstate the softness of your skin.

Treats Eczema

Eczema is a condition in which skin gets inflamed and irritated. Such skin conditions leave behind light-colored patches. Cinnamon could provide relief from eczema.

Enhances complexion

The anti fungal and antibacterial properties, cinnamon helps in enhancing skin complexion.

Cinnamon- The Ayurveda Star

Helpful in digestion

In Ayurveda, cinnamon is used in a variety of different ways to balance digestion and pacify the stomach. For a little digestion boost, you can sprinkle it on rice and vegetables, combining it with complimentary spices like ginger, cloves, black pepper and saffron.

It helps clear digestive passages

There is a reason cinnamon is so popular in cool weather! Its warming properties comfort, soothe, and help clear out the airways. Cinnamon can be combined with ginger and pepper which are boiled in herbal tea when you are feeling sick.

It promotes healthy blood circulation and joint health

Joint discomfort can sometimes be caused by the accumulation of ama (digestive impurities) around the joints. Because cinnamon strengthens digestion and absorption, it can help prevent ama from accumulating in the first place. It’s also very stimulating and helps promote healthy circulation.

Indian superfood- Black Pepper

What is black pepper

Just like salt, black pepper sits on top of almost every table whether it is at home or a restaurant. Black pepper is a flowering vine, which is cultivated for its fruit called peppercorn and then dried and used as a spice seasoning. It originates from the Western Ghats of Kerala in India. The flavor of black pepper is woody, piney and sharp at the same time. Contrary to belief, it is not a flavor enhancer like salt, but actually a spice.

Stimulates digestion

Black pepper eases digestion and stimulates the stomach, which then secretes more hydrochloric acid that helps to digest proteins in food. So a bit of pepper in food will actually help you to digest it faster.

Relieves cough and cold

Black pepper is antibacterial in nature, and therefore helps to cure cough and cold. A teaspoon of honey with freshly crushed pepper does the trick. It also helps to alleviate chest congestion, often caused due to pollution, flu, or a viral infection. You can add it to hot water and eucalyptus oil and take steam. And given that black pepper is rich in Vitamin C, it also works as a good antibiotic.

It aids in weight loss

You may not believe this, but black pepper is brilliant when it comes to extracting nutrients from food. And it’s outermost layer contains phytonutrients, which helps to break down fat cells, and also increases metabolism. If you eat fresh pepper, and begin to perspire, that’s the pepper helping your body to get rid of excess water and toxins. But you need to control consumption – a pinch with your food (one meal) is enough. Add a good diet and exercise routine to see the results faster.

Helpful for blood circulation

Skin deformation, like wrinkles, is kept at bay if one adds black pepper to their diet since young age. The occurrence of premature ageing, dark spots are also kept in control if one eats black pepper in raw or cooked form. Eating black pepper makes sure that blood circulation to different parts of the body is improved. This also ensures that skin is rejuvenated. Skin disorders like acne are controlled if one adds black pepper to their diet. Skin exfoliation can be done by crushing some black pepper and applying it over skin.

Treat respiratory disorders

Cold and cough can be cured by adding black pepper to tea and consuming it two or three times a day. Having food dishes prepared with black pepper are useful in winters to facilitate removal of phlegm from the body. Black pepper with honey prevents chest congestion. You can add crushed black pepper to warm water and inhale the steam to get rid of chest congestion.

Black pepper as per Ayurveda

Black pepper is considered an important healing spice in Ayurveda. Along with long pepper and ginger, it forms the herbal preparation called trikatu, an important ingredient in many ayurvedic formulations. It has cleansing and antioxidant properties, and it is a bioavailability enhancer — it helps transport the benefits of other herbs to the different parts of the body. It helps the free flow of oxygen to the brain, helps enhance digestion and circulation, stimulates the appetite, and helps maintain respiratory system health and the health of the joints.

Use in Ayurvedic Cooking

Aromatic black pepper is widely used as a seasoning in the Western world. In ayurvedic cooking, black peppercorns as well as ground or cracked black pepper are common. Black peppercorns and other whole herbs such as cinnamon chips, cloves and cracked cardamom pods are sauteed in ghee and used to flavor basmati rice. Ground black pepper is combined with coconut milk and other spices to make sauces for vegetables. Pepper combines well with almost every other spice or herb.

Use as Ayurvedic Medicine

Black pepper is used in ayurvedic medicines to treat cold, obesity, cough, indigestion, skin disorders. It is also used to treat respiratory disorders, urinary tract infections and liver disorders.

Indian super food- Turmeric

Turmeric- The Golden Spice

The use of turmeric dates back nearly 4000 years to the Vedic culture in India, where it was used as a culinary spice . It is basically a plant which belongs to the ginger family. India produces nearly all of the world’s turmeric crop and consumes 80% of it.

Consumption of turmeric-

Turmeric is commonly used as a food ingredient, cosmetic, and medicine.

Medical use-

Turmeric is used as an herbal medicine for rheumatoid arthritis, chronic anterior uveitis, conjunctivitis, skin cancer, small pox, chicken pox, wound healing, urinary tract infections, and liver ailments. It is also used for digestive disorders, jaundice and abdominal pain. Due to its anti inflammatory properties, it is very useful in treating inflammatory bowel disease.

Cosmetic uses-

Healthy skin is something which everyone wishes for. Among so many uses and benefits of turmeric, skin brightening is one of them. It is used to treat acne since the anti inflammatory and antibacterial properties prevent acne from spreading. It helps reducing dark circles by stimulating blood circulation. It revitalizes dry skin by removing dead skin cells to make way for healthy and soft skin.

Culinary uses-

The warm, spicy and slightly bitter taste of turmeric is widely used to season a variety of meat, rice and vegetable dishes in Asian cuisines. It is used in many products such as canned beverages, baked products, dairy products, ice cream, yogurt, yellow cakes, orange juice, biscuits, popcorn color, cereals, sauces, and gelatin. It is a principal ingredient in curry powders. Though it is typically used in its dried, powdered form, turmeric is also used fresh, like ginger. It is often consumed with warm milk to heal internal injuries and fight common cold.

Turmeric as per Ayurveda-

Besides flavoring food, to purify the blood and skin conditions is probably the most common use of Turmeric in Ayurveda. The main organs that turmeric treats is skin, heart, liver and lungs. Turmeric helps to regulate the female reproductive system and purifies the uterus and breast milk, and in men it purifies and builds semen. In ayurvedic cooking, turmeric is used to detoxify liver, balance cholesterol, fight allergies, stimulate digestion, boost immunity and enhance our skin complexion.

So we have seen turmeric is a super food which has numerous uses. Start including it in your diet and cosmetic routine to see the difference.

How women can stay healthy at home

Who says you cannot stay fit without joining a gym?

This is a misconception that women cannot get fit or stay fit without taking a gym membership. There are numerous ways by which you can stay healthy at home whether you are a housewife or a working professional.

1- Do not skip breakfast

Breakfast is the most important meal of the day as your body has not received any nutrition since the time you had dinner. Make sure to have a nutritious breakfast which will kick start your metabolism, give you energy and help you to stay energized for the rest of your day.

2- Make moving a habit

Most of the women ignore the basic aspect of moving throughout the day which can be a great way of burning extra calories. You can try to walk while talking on phone, stand and move after every half hour, use stairs more and try to move as much as possible everyday. Regular movement maintains health, weight and a general sense of well being. On the opposite, spending more time sitting increases risk of getting chronic conditions like diabetes and obesity.

3- Remain hydrated throughout the day

This is one of the most overlooked and ignored aspect in today”s lifestyle. In order to keep up with work and household chores, women often neglect drinking water throughout the day. Staying hydrated has numerous benefits as it is good for our kidney, skin, body functioning etc. If you feel thirsty, it indicated you are already dehydrated. Make it a point to consume at least 3 litres of water or more daily.

4- Get a good night sleep

Getting a good night sleep is as important as getting the right nutrition during day. Consider sleep as the nutrition which your body needs during night. Getting a good sleep wakes you up energized and in a great mood to start your day. Not having enough sleep makes you cranky and interferes during your daily routine by giving you headache, making you less alert, keeping you stressed and at a greater risk of depression. On an average, a sleep of 7-8 hours is more than enough for most of the adults. A good sleep can also help you to lose weight, reduce stress, improve your memory, make you alert and lower the risk of symptoms like diabetes and heart diseases.

5- Have healthy snacks between meals

The type of snacks which you are having between meals can be the difference between a fit and fat body. There are instances when you might feel hungry and choosing the right snack can help you stay fit at home. Instead of common unhealthy options like pakora, samosa, namkeen, biscuits, tikki, butter toast, pao bhaji etc. you should choose healthier options like dhokla, fruits, roasted chana, sprouts, baked snacks, nuts, eggs, masala oats, milk with cinnamon, poha, daliya, sauteed vegetables etc. This will do wonders and help you to lose weight.

6- Manage your stress levels

Who said being a woman is easy? Every woman has multiple roles to play in daily life and in the hustle bustle, they end up getting stressed. You cannot remain stress free but make sure to manage stress levels which can take a toll on your mental and physical health. Walking 30 minutes a day can do wonders in reducing stress and increasing the feel good hormones in your body. Being stressed can lead to emotional problems, depression, make you gain weight, give headaches,mood swings and chronic stress can hamper your life. You can reduce stress levels by practicing deep breathing, exercise by walking briskly, take a nap, take a me time, go out with friends and family, maintaining a diary etc.

There are lots of ways to stay healthy at home. Make sure to move more and have healthy food throughout the day. Manage your stress, sleep well, have a social life, exercise and see the quality of your life improve significantly.

Workout to build huge arms- biceps and triceps

Ask any guy to show his body. What’s the first thing he does? He will flex his arms right? That shows the fascination every guy has for huge biceps and triceps. Here is an intense sleeve busting arm workout which will give you bigger guns. Do not blame me if your t shirt does not fit you anymore!

Workout instructions-

Make sure you are warmed up fully before proceeding towards workout.
Have a good meal 1 hour before consisting of carbohydrates and protein.
Make sure you are well hydrated.
All sets mentioned do not include warmup.
This is a super set workout. Do exercises mentioned in 1 set without gap.
Rest 90-120 seconds between sets.
Perform 3 sets of each super set with rep range 15,12,8.

The Workout-

1- Barbell bicep curl with pulley push down.

2- EZ Bar skull crusher with incline dumbbell bicep curl.

3- Dumbbell preacher curl with Dumbbell tricep overhead extensions.

4- Dumbbell hammer curl with reverse grip pulley push down.

5- Cable bicep curl with bench dips. ( 1 set only with as many reps as possible)

Top 5 workout mistakes made in gym

These days everyone is trying to get fit and join a gym. But just joining a gym is not enough. Check out these top 5 workout mistakes in gym which most of you may me making which is hindering your GAINS!

1- Not warming up

Warmup is the most important part before proceeding towards your workout. It prepares your body for the upcoming workout and reduces chances of injury by increasing blood flow in the muscles. 10 minutes of warmup is essential and should be done everytime before starting your exercise.

2- Cardio before weights

Most of us straight away hop onto the treadmill after entering the gym and start running aimlessly thinking that all fat burning will occur here. The approach should be to do 10 minutes of light to moderate cardio for warmup, proceed to intense weight training workout and then doing cardio when your glycogen stores are depleted. This results in more fat loss and since you are fresh while doing weights, chances of muscle building increase as you can push yourself harder. Always do weights before cardio if your goal is to look aesthetic and build muscles.

3- Doing what others do at the gym

Just because something works for someone, it is not sure it will work for you. So do not start copying the workout of people who may be having better bodies than you thinking it will help you become like them. Building a good physique requires years of hit and trial approach in training and nutrition. So make your own workout and diet, follow it for sometime and then make changes instead of copying others at the gym.

4- Not having a plan

“Failing to plan means planning to fail”

Before entering the gym, you must have a plan about what will you do. Never come to the gym without any workout plan as it will help you save time, keep you focused and make you mentally prepared to kill your workout. A workout plan will provide you with a structure and prevent you from under training or over training.

5- Working out too less or too much

This is one of the most common mistakes these days. There has to be a balance between workout and recovery. Training 7 days a week would not give you instant results, it will lead to over training which can hinder your results. On the other hand, training just 2 or 3 days a week cannot provide you with the results which you may expect. On an average, 4-5 days workout per week is considered the sweet spot between exercise and rest if diet intake is optimal.

Pre workout foods

Before workout out body needs carbohydrates for energy during workout and some amount of protein to minimize muscle loss during workout. Fat should be avoided before workout as it is digested slowly and can interfere during workout by causing a feeling of heaviness during workout.

Go bananas over bananas- Again among one of the cheapest fruits which is available everywhere. These are a rich source of potassium and carbohydrates and eating 2 bananas 30 minutes before workout will give you enough energy to keep going. You can have a scoop of whey protein or Greek yogurt for protein.
Oatmeal- Oats are full of fibre and complex carbohydrates. You can consume 1 cup of oats cooked in water and mix half scoop of whey protein to boost its protein content. Top your oatmeal with chia seeds, flaxseeds for taste.
Peanut butter sandwich- some people may argue that peanut butter contains fat and should be avoided before workout. But this is a tried and tested meal which is extremely tasty too. The bread provides carbohydrates and peanut butter adds to the protein content. Add honey for taste and its goodness.
Smoothie- this is the best choice for those who are short on time. Take 1 cup oats, banana/apple, half scoop protein/Greek yogurt, mix them all in a blender and you are good to go.
Potatoes/Sweet potatoes- These are among the cheapest and most effective foods to be consumed before your workout session. Consume yogurt with them for taste and added protein.

Post workout foods

After giving it your all at the gym, your muscles demand nutrition to boost the recovery process. High protein foods are important post workout to boost recovery. Also consume good quality carbs along with the protein.

Whey protein- Extremely popular supplement these days, whey protein is quickly absorbed into the body and contains all amino acids to help facilitate muscle recovery. It is extremely convenient as 1 scoop gives you about 20-24 grams of protein.
Eggs- eggs are another cheap and effective food to have after workout. They are a complete source of protein and contain all amino acids. Have 2 whole eggs with 4 whites after workout.
Chocolate milk- Do not be surprised to find this in the list. Chocolate milk has been voted among the best post workout drinks as it helps to refuel muscles with its protein content and replenish glycogen stores with its carbs.
Tofu – vegetarians can consume tofu after workout as it is very less in fat and contains all amino acids needed for muscle recovery. 200 grams of tofu will provide you around 25 grams of protein.
Rice with chicken/kidney beans- this is the old school post workout meal. It contains carbohydrates to replenish glycogen stores and chicken/kidney beans are full of protein. Those aiming for muscle gain can have white rice and for fat loss, brown rice is recommended.