funadmin, Author at Fun4fitness - Page 2 of 5

funadmin, Author at Fun4fitness - Page 2 of 5


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July 31, 20190

by funadmin

Cynical though it sounds, anything that seems too good to be true– probably is. Does that mean frozen yogurt is going to completely wreck your weight-loss plans? Not quite. Let’s look at the sweet and not-so-sweet side of your friendly cup of fro-yo.

What distinguishes frozen yogurt from ice-cream is essentially fat content. A standard 100 gm serving of vanilla ice cream usually contains 11-15 gm milk fat from the addition of whole cream (approx. 10-16% of your daily value). Frozen yogurt is made from cultured milk and the same size serving of basic vanilla yogurt contains roughly half the amount of milk fat. The ice cream also serves up nearly 9 gm saturated fat as opposed to the 4-gm delivered by frozen yogurt. The low fat or non-fat varieties would contain even less. Frozen yogurt and ice cream contain almost the same amount of milk protein (about 3-4 gm per 100 gm serving).

That sounds fantastic, right? It certainly does. What most frozen yogurt manufacturers skim over, however, is the sugar content.

A serving of frozen yogurt is usually higher in carbohydrates from sugar than a serving of ice-cream. While a 100-gm serving of vanilla ice cream usually contains 15-17 gm sugar, a 100-gm serving of frozen yogurt contains around 20-30 gm sugar. Excess carbs are stored as fat again. This excess sugar also creates a feeling of satiety for a shorter period. As sugar releases more insulin, it creates an insulin spike which drops down as fast, leaving you with the desire of having more. Thus, affecting the hunger signals and leading to more calorie intake.

This sugar content effectively translates into calories. So, if you’re watching your daily calorie intake, bear in mind that a regular serving of basic non-fat yogurt without any toppings is approximately 120 calories. That means the fancier you make your dessert, the more calories you add. Go easy on sugary flavors like birthday cake or New York cheesecake and try sticking to basic ones like vanilla, dark chocolate, or natural fruit. Following the same principle, reconsider toppings liked crushed candy bars, brownie bits, marshmallows, candied fruit, chocolate fudge sauce, etc. Instead, get a helping of fresh fruit (not preserved), and maybe some chopped almonds to increase the fiber, vitamin, and mineral quotient.

While the occasional serving of frozen yogurt is certainly healthier than ice cream, natural yogurt is still a better deal. Frozen yogurt does not contain the probiotics in natural yogurt that help boost immunity and are good for digestion because most of these probiotics do not survive the extreme temperatures frozen yogurt is stored at. Whizz some unsweetened yogurt, fresh fruit, and ice in a blender for a more nutritious and healthier smoothie.

You don’t have to skip frozen yogurt altogether if you’re fond of it. All you need is to moderate frequency, serving size, and choice of flavors and toppings– and you can savor your frozen fix without a guilt trip!

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July 23, 20190

by funadmin

Rains, the enchanting wet smell of mud and the cool breeze can stir up the desire for a hot cup of tea. “Zyada chai peeyoge to kale ho jaoge”, the very next minute we are reminded of these words from grandma and a conflict between craving and aversion begins.

Many of us can only wake up after a hot cup of freshly brewed tea. L- theanine is an amino acid found in tea which relaxes the brain but does not cause drowsiness, a reason enough for the kick one gets after drinking a hot cup of tea, unlike tannin.

EGCG- Epigallocatechin gallate is the most abundant catechin found in tea, a polyphenol that helps reduces allergies. It is also known to have anti vial and anti-inflammatory properties.

Quercetin- a flavonoid, an antioxidant, found in tea again, is known for reducing cholesterol, fighting inflammation, reducing the attack of free radicals and avoiding the release of histamines in the body, thus, preventing the onset of cold, cough, and fatigue.

The Goodness Of Masala Tea

The tangy flavor of tea gets us Indians addicted to the cuppa of masala chai. The spices used in tea are “sattvic” or calming, vitalizing.

Cardamom is known to aid in digestion. Cinnamon increases blood circulation improves vitality and reduces fatigue. Nutmeg is known for years for relieving digestion and sciatica. Black Pepper can help provide relief from symptoms of a chronic cold. Ginger, known to have antihistamine properties is helpful in treating allergies and colds.

However, while consuming this hot brew, one needs to remember that its caffeine content in one cup is around 14-60 mg. If consumed excessively, it can provide a jolt of energy! Also, too much tea can lead to anxiety, restlessness and eventually lead to difficulty in sleeping. It is also noted that one can get addicted to this stimulant and an event of unavailability can cause irritability in a person.

Consuming more can also disrupt your goal to lose weight, as the milk consumption can go up more than the required portion for the day. Hence, it’s wise to restrict this garam pyali to not more than 2-3 cups a day.

About Pooja Bhargava

Pooja Bhargava is an ACSM (American Council of Sports Medicine) and IIFA (Indian Institute of Fitness Administration) certified Personal Trainer, Nutrition Consultant, and Physical Fitness, expert. She has helped numerous people manage their health issues and meet weight loss and health goals.

Click here if you want to book an appointment with Pooja Bhargava!

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July 23, 20190

by funadmin

The rains can sure hamper your outdoor workout routine, but that does not mean you need to stop exercising! Here are a few indoor exercises recommended by Health Coach and Fitness Trainer Pooja Bhargava. These exercises are simple and easy to perform, indulge in each of these indoor exercises daily to enjoy amazing weight loss and health benefits!

Plank

A simple one we can start with is the plank. This exercise helps strengthen your core, improves balance and helps burn away fat quickly! The plank may be a slightly challenging exercise but one with amazing health and weight loss benefits! It helps strengthen your core, improves flexibility and can help improve your posture naturally.

Squats

Squats are an easy and effective way to tone your muscles and burn away body fat quickly! It is a quick exercise that can be performed indoors or outdoors. Squats help strengthen leg muscles, improve mobility & balance and help burn away body fat! Begin your morning exercise routine with a round of 10-15 squats and then finish your routine with another of 10-15 more squats. Repeat this for at least 4-5 weeks to see visible results!

Lunges

Lunges help improve your stability, improve balance and can help boost your spinal health. They are an effective indoor exercise you can easily perform in your home or even your office! Perform at least 5-6 lunges 2-3 during the day. You can even perform a few during your office break, to give your body a break from all that sitting!

Pilates

Pilates is a fun & effective way to tone your muscles & shed off those extra kilos! It can help naturally lower blood pressure, ease back pain and promote natural weight loss! Indulge in at least 30 minutes of Pilates exercise 2-3 times a week to enjoy these amazing health benefits!

About Pooja Bhargava

Pooja Bhargava is an ACSM (American Council of Sports Medicine) and IIFA (Indian Institute of Fitness Administration) certified Personal Trainer, Nutrition Consultant, and Physical Fitness, expert. She has helped numerous people manage their health issues and meet weight loss and health goals.

Click here if you want to book an appointment with Pooja Bhargava!

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June 25, 20190

by funadmin

You are trying your best to stick to the diet regime, stick by the portions in all meals, have managed to knock off a few kilos, continuing with the same vigor, and most of the times you do succeed in doing so too. But then there are these weak moments when you tend to slip through.

If you tend to end up overeating in your meals than the prescribed portion, make sure you are not falling prey due to the following facts and if you are, let’s look at fixing it.

The reasons why you overeat are very nuanced and depend on the kind of person you are and the situation you are in. Most of the times, we blame it to our hormones, or some physical stress that’s gets us to falter.

If you tend to end up overeating in your meals than the prescribed portion, make sure you are not falling prey due to the following facts and if you are, let’s look at fixing it.

Fatigue & Tiredness

Attending day-to-day commitments can be an arduous task. Make sure you get 7-9 hours of sleep every night. Learn to say a ‘No’ to a last-minute assignment at work or to the coffee meet with friends late at night.

Boredom

Often eating the same food can make mealtimes monotonous and dull. And out of dullness, you don’t realize but   ironically instead of eating just enough, you seem to have overeaten. To avoid his from happening, try to change the recipe and the same food will start looking interesting.

Depression

It is very normal to stuff yourself with a lot of food, when you have had a bad day at work or an unpleasant situation. Food is often looked at as a comforter, which is quite a wrong do. Instead of engaging in an unhealthy eating ways, try something more therapeutic than food like talking to a pal, venting out the frustration by writing or even speaking it out to yourself opposite a mirror.

Peer pressure

At times; we eat less in a group of people. This pressure of eating less can come from friends or colleagues unintentionally. Eating less than required at one time will drop the sugar level drastically and force the body to eat more at other times. Remember, you are not answerable to anyone but yourself. You are doing this for yourself and not to prove to anyone. No one is and should have the right to keep a tab on you. Eat well at all meals and your body won’t ask for senseless eating.

Call to mind or reminisce that overeating might make you feel better at first, but it’s only going to lead to a bunch of health problems, not to mention, a heaping side of guilt and self-loathing and a downhill to the journey of weight loss. Once you have identified your triggers as to why you tend to overeat, act instinctively and break this habit.

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June 18, 20190

by funadmin

The monsoon brings with it joy and the promise of hope, but unfortunately it also brings along a plethora of monsoon-related health problems such as diarrhea, jaundice, typhoid and many more.

Eat – Fresh Fruits

It is very important to ensure you load up on fresh fruits such as apples, bananas, papaya, etc. during the monsoon. They will not only help provide your body with a high dose of vitamins but also boost immunity and keep your skin clear and blemish-free!

Avoid – Fried Foods

Try and avoid fried and oily foods as they are devoid of nutrition and may only cause you additional health problems during the monsoon.

 Eat – Hot Soup

Drinking hot soups will not only help keep you warm during the monsoon, but will also help boost immunity, and prevent you from catching the flu!

Avoid – Dairy Products

It is advisable to avoid dairy products and fermented products during this season, as they can spoil easily and can cause a string of health problems!

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June 12, 20190

by funadmin

Monsoons bring with them hope, happiness and joy. However, due to the cold climate and untimely rains, children especially can become more prone to sicknesses and disease such as flu, sore throat, thyphoid etc. But don’t you worry! Here is some expert recommended health advice by health coach and fitness trainer Pooja Bhargava, to keep your children safe this monsoon!

Give your kids boiled water

It is essential that you give your children boiled or purified water to drink. The monsoon rain can act as a carrier of germs and diseases, which can make you, as well as your children very sick. Ensure that you keep boiled or purified water readily available in your house. Also, try and wash your vegetables and fruits with boiled water as well to avoid infections.

Load up on vitamins

Coloured fruits and vegetables are your shield against infectious diseases, and health disorders. Add a load of coloured veggies and fruits, such as capsicum, eggplant, pumpkin etc. to your child’s diet. These foods are loaded with essential nutrients and vitamins which will help boost immunity, help them grow strong and of course keep unwanted sicknesses at bay.

Super soups!

Soups are one of the best foods to have during the rains. While most of us usually crave chaat, bhajis and fried food during the monsoon, the best food to have are hot, yummy and healthy soups. All you need to do is boil some vegetables, add in some spices and serve it up hot! It is an easy and healthy food option to enjoy during the monsoon.

Make them play indoors

Children love playing in the rain. But while splashing around in those dirty puddles may be a whole lot of fun for them it can be very harmful to their health. Stagnant rainwater can become the breeding ground for malaria-carrying mosquitos and other insects. Therefore, it is better to prevent children from playing outdoors especially when it is raining. You can keep some board games handy to help keep you kids entertained during the evening time.

Simply follow these monsoon healthcare tips, and your kids and you will have a healthy and joyous monsoon!

 

Want to keep your child safe from health disorders and sickness? Well, then an immunity boosting health plan is just what you need. Call 9619940698 or visit http://bit.ly/2xfsHzW to book an appointment with Health Coach & Fitness Trainer Pooja Bhargava today!

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May 20, 20190

by funadmin

Sun, sand and…acne breakouts!? Don’t let the harsh sun ruin your skin and spoil your summer fun. Here are 5 simple tips to take care of your skin this summer!

Binge On This!

Add fruits such as papaya, muskmelon, watermelon, grapes and, berries, to your daily diet. They are loaded with vitamins and minerals which will boost skin health and keep you feeling energized throughout the day. You can eat them in the form of fruit salads, juices them up or even refreshing fruit-infused waters.

Be A Water Baby

Water keeps your body well-hydrated.It helps the organs to function properly and flush out toxins and waste from your body. This, in turn, keeps your system clean and your skin clear! Plus, it’s the original ‘zero-calorie’ drink. So go ahead and load up on this magic elixir to enjoy acne-free skin and natural weight loss!

Eat right

Summers are incomplete without several trips to the ice cream parlour or the beach to treat yourself to some spicy Pav Bhajji and chilled falooda. However, eating oily, fried, and sugary foods can lead to acidity, bloating and accelerated acne breakouts, especially during the summer. So try and be a little aware of what you eat to avoid unwelcome skin problems!

Detox Time

The modification in weather and temperatures can cause a lot of heat and disorder inside your body. But turning to ice cold water and ice cream to cool you down will definitely not help! What the body really needs is a good cleanse. Detox your body with a glass of fresh fruit or vegetable juice daily to keep you cool, inside-out!

Keep It Clean!

Ensure you wash your face at least 2-3 times a daily to get rid of all that oil and dirt. Use a mild face wash on your skin or choose for some natural homemade scrubs such as cinnamon + lime or perhaps a fresh fruit face pack!

Now that you know how to take care of your skin, all you need to do is follow these skin care tips daily and you will surely have a fun and ‘skin problem-free’ summer!

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May 3, 20190

by funadmin

Your gut health is extremely important because it directly impacts your health & weight. Here are 4 important spices you should add to your diet to help keep your gut healthy & functioning well!

Ginger

Ginger contains compounds which are known to relieve gastrointestinal irritations. This spice helps reduce intestinal contractions by relaxing the intestinal muscles and allowing the digested food to pass through more easily. It is also known to help reduce cramping of the stomach and bowels and may even act as a home remedy for menstrual cramps.

Cardamom

Cardamom pods contain a compound known as limonene. It is known to dissolve cholesterol-containing gallstones, as well as relieve heartburn and gastroesophageal reflux (GERD). Add cardamom to your food dishes to enhance flavor and enjoy an array of health benefits!

Fennel Seeds

Fennel seeds are an extremely rich source of dietary fiber. Consuming fennel seeds help to increase the bulk of the food you eat as it goes through your digestive system. This, in turn, helps prevent constipation problem and also protects your colon.

Coriander Seeds

Coriander seeds are known to have carminative properties, which act as a treatment for gas problems. Consuming these seeds can help soothe intestinal spasms that lead to diarrhea. Thus, consuming these seeds may be extremely helpful to individuals suffering from irritable bowel syndrome (IBS).

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April 24, 20190

by funadmin

Eating the right foods & following the right kind of diet can help you stay away from summer-related health problems such as acne, acidity, bloating etc. Pooja Bhargava, Health Coach & Fitness Trainer suggests 5 healthy foods you should add to your daily diet this summer!

Lime & Mint Infused Water

There is no better way to cleanse your body than with a glass of healthy & refreshing lime & mint infused water! One of the major benefits of drinking infused water is that it keeps you hydrated, supplies your body with natural electrolytes & aids quick weight loss!

How to prepare:

  • To 1 jug of water add 4 slices of lime
  • Add 4-5 cut mint leaves
  • Add 1 broken stick of cinnamon
  • Place in the fridge for 2 hours
  • Drink whenever you feel thirsty

 Green Cleanser

What’s the easiest way to get healthy, glowing, acne-free skin this summer? The answer is simple! Load up on your greens!

  • In a blender add 10 spinach leaves
  • Add 1 cup water
  • Add ½ cup diced celery
  • Blend well
  • Pour into a glass & drink fresh!

 Peach Iced Tea

Peaches are loaded with dietary fiber & essential vitamins which help improve skin health, protect against cancer & also boost heart health

How to prepare:

  • In a pan boil 2 cups water
  • Add 2 sliced whole peaches
  • Add 6-7 mint leaves
  • Remove from heat & strain
  • Pour into a large jug
  • Add 2-3 tbsp honey
  • Chill in the fridge for 3-4 hours

Aloe Vera Juice

Aloe Vera juice keeps the body well hydrates, provides quick relief from heartburn and improves digestion. Drink a glass of this wonder juice daily, on an empty stomach to enjoy good skin health and quick and natural weight loss.

  • In a blender add 1 cup Aloe Vera juice
  • Add 2 tbsp honey
  • Add ½ cup water
  • Blend the ingredients together
  • Drink 1 glass every morning
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April 24, 20190

by funadmin

Exercise your way to good health while enjoying a ton of amazing health benefits in the bargain, with these 4 simple and easy-to-perform exercise!

Cardio

Running, jogging and even cycling are wonderful cardio exercises which have a ton of health benefits to offer such as natural weight loss and improved heart health. Cardio exercise is also known to reduce one’s risk of suffering from a heart attack, lower cholesterol levels naturally and increase lung capacity.

Benefits of cardio:

  • Burns away body fat
  • Reduces risk of heart attack
  • Lowers cholesterol levels
  • Increases lung capacity

Pilates

Pilates are a fun & effective way to tone your muscles &shed off those extra kilos! It helps increase flexibility, promotes natural weight loss and can also help get rid of body aches and back pain. Indulge in at least 30 minutes of pilates exercise at least 2-3 times a week to enjoy these amazing health benefits!

Benefits of Pilates:

  • Eases back pain
  • Increases flexibility
  • Improves posture
  • Promotes natural weight loss

Breathing Exercise

Sitkari Pranayama helps cool down your entire body, soothes frayed nerves & helps you deal better with anxiety & stress. Perform this breathing exercise at least 1-2 times a day to de-stress yourself & stay cool during the summer.

How to Perform SITKARI

  • Sit with your eyes closed
  • Press your upper & lower teeth together
  • Sperate your lips
  • Inhale through the gaps in your teeth
  • Focus on the hissing sound
  • Close your mouth & exhale through your nose
  • Repeat 10-15 times
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