funadmin, Author at Fun4fitness - Page 2 of 7

funadmin, Author at Fun4fitness - Page 2 of 7


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February 20, 20200

by funadmin

While maida and whole wheat flours have dominated the market till now, in 2020 we see a rise of a unique range of flours! Today we have varieties of nut, fruit & even vegetable-based flour readily available in the market! Let us look at these flour varieties and the health benefits they have to offer us.

Almond Flour

As the name suggests, almond flour is derived from the healthy nut itself, almonds. This flour is gluten-free and high in protein, magnesium, vitamin E, monosaturated fats. Almond flour is also low on carbohydrates and is known to help protect the body from free radicles which can increase one’s risk of heart disease and cancer. However, this nutty flour should not be consumed in excess as it is rich in Omega-3 fatty acids which can cause inflammation, as well as bloating.

Coconut Flour

This flour is solely prepared from coconuts. It is loaded with fiber and is known to help stabilize blood sugar levels, promote digestion and heart health. It also acts as a great weight loss superfood for individuals who are trying to lose weight or are on a diet. Since this flour is stripped of its fat content, it is heavy on fiber which can in turn make it difficult to digest for some individuals.

Banana Flour

This fruit-based flour truly packs a punch of vitamins and minerals. Its is abundant in potassium, magnesium, zinc and other essentials minerals. Banana flour can help lower cholesterol levels naturally, aid nerve activity, and boost brain and heart health. This flour is also rich in resistant starch which can prove beneficial for individuals suffering from diabetes.

 Sweet Potato Flour

This veggie-based flour is abundant in fiber, vitamins and minerals which promote gut health, support a healthy vision, enhance brain function and can protect against cancer. Also, sweet potato flour, as its name suggests, is naturally sweet. While this may mean you do not need to add any artificial sweeteners to the flour, it also means that one would need to consume this flour in small portions.

Now you know all you need to about the various flour varieties available in the market, its time to make a healthy and right choice! But remember, while each of these flours are surely healthy and nutritious, they all come along with their fair share of health advantages and disadvantages.

 

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February 4, 20200

by funadmin

Do you recall the last time you fell ill? Do you remember how it felt? Fatigue, weakness, a heavy head, loss of appetite; these are a few symptoms of illness. There are also quite a few side effects of illness that tend to appear such as mouth sores, nausea, acidity etc. We have put together a few easy-to-follow home remedies to help treat those annoying side effects and get you on the road to recovery in no time!

Nausea

a common symptom experience due to medicines. Chewing on black rains will not only give energy in the form of sugars but also soluble fiber which will aid in digestion and help give relief in nauseous feeling.

Mouth Sores

If one suffers from high fevers, such as in the case of diarrhea, nausea and food poisoning one tends to get dehydrated, resulting in mouth sores. You may also experience dryness in the mouth and find it difficult to swallow. Have warm soups, enough water and suck on some orange slices. This will help soothe the dryness, keeping you hydrated and take care of nutrient intake.

Loss of appetite

Eating is the last thing on your mind when you are sick.  The digestive system slows down; brain feels more fatigued and thus the hormones to signal hunger take a hit. Eating a big meal can be cumbersome but trying to eat every hour and in very small quantities will fulfill the purpose of refueling, thereby, giving energy to the brain and get the digestive engine moving and functioning well.

Constipation

Pain medications and certain antibiotics can cause delayed emptying of bowels and hence constipation. Have lots of fruits, vegetables to increase the fiber content and consume lots of water. Include whole grain cereals like rice, oats, and wheat but avoid millets as they are very rich in fiber and require more water to digest. Your body is in a dehydrated state and digestive system a little sluggish, so digesting millets will require more energy and your body is deficient on enough energy at this time. Cut down on caffeine.

Acidity

with a slow digestive system, dehydration and imbalance of electrolytes, heavy medications acidity is very common. Have soft foods which have been pureed or ground and avoid spicy foods. Switch to bland foods for some time, as this will help in releasing less acid. Avoid cruciferous vegetables like cauliflower, cabbage, Brussels sprouts, broccoli, over consumption of greens like spinach. These vegetables are rich in oxalic acid and oxalic acid is irritating for the intestinal tract.

Weakness & Fatigue

One does fall low on certain hormones like selenium, beta-carotene coming from vitamin A. Vitamin A helps in preventing infections. Low levels of selenium leads to more vulnerability to viruses.  Vitamin C helps fight against infections. With your body’s requirements being higher, having a multivitamin is very essential during illness.

It’s not easy to eat healthy when you don’t feel well but illness is basically a state of poor health. A nourished body will always be able to fight back all the odds of illness and help you lead a healthy life. Health gain and not weight loss should be your motive during illness.

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January 16, 20200

by funadmin

Food is one of life’s most satisfying pleasures in life. Whether it’s a party, get-together, picnics, or any kind of celebration, food plays an essential role in every occasion. However, one should never forget that the primary purpose of food is to provide fuel to our body and enable both body and mind to function effectively.

Nowadays due to our hectic schedules and busy lifestyles, unhealthy eating habits have slowly become a part of our daily life! As a result, this can decrease energy levels, increase lethargy, and result in acidity or also weight gain. But don’t worry! Here are some simple and easy-to-follow tips to follow if you are an officegoer or have a super tight schedule!

Kickstart Your Metabolism with these foods!

Within an hour of waking up kick start your metabolism with a few nuts like almonds, or walnuts. Nuts are a good source of fiber, healthy fats and proteins. A fruit or a glass of coconut water are good options. You can also have a glass of buttermilk here which acts as a good probiotic to aid in digestion by regulating the PH balance.

Never Skip Your Breakfast

Skipping breakfast makes it harder to maintain stable blood sugar levels and the effective functioning of your body and brain during your busy mornings. You can easily grab a hard-boiled egg or a toast with peanut butter to give you the needful proteins and carbs.

Don’t Let Your Body Stay Hungry

One basic trick to winning with nutrition is to prevent yourself from getting too hungry. Eating every 2 hours ensures that your brain gets a regular flow of sugar thereby avoiding fatigue, mood swings, and sluggishness. Have regular mini meals during the day such as nuts, seeds, fruit or even a glass of buttermilk.

Click here for some low-calorie mid-meal snack recipes!

Consider Switching to Green Tea

Caffeine can inhibit your mental performance throughout the day. Consider replacing it with green tea which is loaded with antioxidants that provide a variety of health benefits such as increased metabolism and improved digestive.

Remember To Keep Your Dinner Light

Many of us tend to view dinner as a comfort meal wherein we can afford to indulge since the other meals during the day have been compromises. But this is not the time to indulge but a time to be smart if you want to avoid health problems. Keep your dinner as light as possible. A smart way to eat your dinner would be veggies first, protein second and carbs last. Make sure your dinner is complete at least 2 hours before your bedtime and avoid desserts!

These are a few general healthy eating guidelines, but one size doesn’t fit all. The most important ingredient is your desire to eat right!

If you want to break free from unhealthy eating habits give us a call +91 9619940698 to book an appointment with Pooja Bhargava & get started on your health journey today!

 

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December 30, 20190

by funadmin

Don’t let the harsh winter stop you from looking your best this festive season! Keep those annoying winter-related skin issues at bay by simply adding these foods to your daily diet!

SKIN RASHES

Food to consume: Carrot Juice

If you have a history of skin problems, such as skin rashes or suffer from skin psoriasis, adding carrot juice to your daily diet will surely help improve your skin. Carrots contain vitamin C, which has healing properties and helps fight skin rashes. The beta-carotene in carrots also reduces skin inflammation, which speeds the healing process.

ACNE

Food to consume: Fresh Amla

Amla helps remove acne marks and keeps pimple problems at bay. To treat your acne-affected skin, apply freshly prepared amla juice on the affected area and leave it on for about 30 minutes. After thirty minutes up wash it off with lukewarm water. If you have sensitive skin, make sure you dilute the juice with water before you apply it onto your face. To enjoy effective results from this treatment, ensure you are consistent with this treatment.

DRYNESS

Food to consume: Beetroot

If you’re healthy from within, it reflects on the outside. Beetroot juice acts as a great blood purifier, which is key to keeping your skin glowing and healthy. Beetroots are also rich in Vitamin C which helps in clearing blemishes and evens out your skin tone while giving it a natural glow.

DULL SKIN

Food to consume: Green Tea

Green tea is an effective treatment for dull skin. It helps prevents cell degeneration and naturally improves skin texture. It can also help reduce that helps to reduce pores and get rid of blackheads and breakouts without serious side effects.

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December 10, 20190

by funadmin

Wedding buffets are a treasure trove of delicious food and exotic cuisines. But you need to remember to think with your head, and not with your stomach! Ensure your diet stays on track this wedding season by making these healthy and smart wedding dinner choices!

1) Before the Wedding

Most people tend to starve them before indulging in a heavy meal in the hope of keeping the kilos off. But starving only slows down metabolism and increases your chance of gaining weight! The best thing to do before heading out for a wedding is to snack on something healthy and light. This will help keep you feeling full until you reach the venue and prevent you from stuffing yourself with unhealthy appetizers. Also, eat a variety of fresh fruits and vegetables throughout the day and keep your meals light.

2) Go for Grilled!

While those fried wedding starters may be quite delicious and tempting, be aware of their nutritional value before you start bingeing on them!

Foods tend to absorb more fat when they are fried and even lose their nutritional value. Therefore, eating deep-fried and oily foods can obstruct smooth blood flow, lead to an increase in body weight and increase the risk of your arteries getting clogged! Grilling foods, on the other hand, helps the food retain more nutrients and absorb less fat, hence making them a healthier choice!

3) Say YES to Salads!

Salads are one of the healthiest foods available at a wedding, so why not take advantage of them?! Even if you’re not a salad person, ensure you allocate at least 1/3rd of your plate to some fresh fruits and veggies. Since the rest of the food on your plate is bound to have at least some spicy and oily food, salads will help balance acidity levels in the body and save you from that horrible heartburn.

A word of advice; dodge the chaat! While you may argue that chaat does contain raw veggies and just chutneys, the fact remains that chaat items usually have a lot of sugars and spices added into them. Also, most varieties of chaat include either potatoes or maida-based puri which have been deep-fried to give them that crunchy texture.

4) Go for BROWN!

Wheat flour is obtained by simple grinding all three parts of the wheat grain, namely the bran, the germ and the endosperm which contains a good quantity of protein. When wheat flour is further refined to separate the husk and bran, it is known as maida or all-purpose flour. This flour has lesser nutritional value than whole wheat flour as a majority of its nutrients are lost during the refining process!

Dinner rolls, tandoori rotis, romali rotis, and puris; all these yummy-looking foods are made from maida! Opt for brown bread or a small chapatti, because these foods will contain fewer calories and are not as unhealthy as the rest of the options!

5) The Day After Detox

A healthy detox is a great way to clean out your system after all that eating! So start your day off with our detox concoction!

How to prepare:

  • Prepare 1 glass of water
  • Add 1 tbsp fresh lime juice
  • Add in 1 tsp cinnamon powder
  • Mix the ingredients well
  • Consume the drink warm

Now that you know these easy and effective tips, you can enjoy the wedding season without worrying about gaining weight!

 

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November 29, 20190

by funadmin

When you are trying to lose weight, you might try to cut down on junk food, purchase running shoes and enroll yourself in a fitness program. However, you’d be surprised to know that the quality and amount of sleep you get is just as important as your diet and workout plan. The aim of this blog is to help you understand the positive effects of sleeping well and how it can help you lose weight naturally!

1) Keeps Obesity at Bay!

If your quality of sleep is consistently getting compromised, your body will start producing stress hormones known as cortisol. To preserve energy, cortisol prompts your body to store any food it receives, especially fats. Having plenty of sleep can be the difference between struggling to lose fat and reaching your weight loss goals.

2) Reduces Craving for Unhealthy Food

Choosing salad over pizza can take a lot of will power. What ends up making or breaking this resolve is the quality of your sleep. The better you sleep, the more willpower you have. People with a full night’s rest tend to prefer healthier food. However, the same group of people, when sleep-deprived can make unhealthy food choices. This is because the area of their brain that helps them make rational decisions is inhibited.

3) Helps You Stick to Your Goals

Not getting enough sleep may lead to daytime fatigue and make you less motivated to workout. If you do get yourself to exercise, you would notice that are getting tired quickly. A quick fix to this would be to get more sleep. One of the reasons why getting good sleep is linked to reducing weight is because it helps you stay motivated to stick to your fitness goals.

4) Prevents Insulin Resistance
Insulin is the hormone that is responsible for moving sugar from your bloodstream into your cells so that it can be used as energy. Lack of sleep can lead to your cells becoming insulin resistant. When this happens, sugar remains in your bloodstream which causes your body to produce more insulin. This excess of insulin can increase your hunger cravings and sends signals to your body to store more calories. Enough sleep will help prevent this from happening.

5) Burn Away Calories!

You are likely to burn anywhere between 50 to 100 calories an hour when you get a good night’s sleep. In fact, health experts are now learning that a good amount of sleep can lead to a healthy metabolism. On the contrary, lack of sleep can lead to a slower metabolism which could contribute to weight gain.

Getting proper sleep is one of the most under-appreciated factors that contribute to weight loss. Although, you must keep in mind that sleep is not a quick-fix. Like other weight-loss strategies, you must ensure that you receive quality sleep consistently. Only then will you notice the difference in your energy levels which in turn leads to making healthy decisions followed by weight loss.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/16914506

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November 29, 20190

by funadmin

Eating too much sugar can have devastating effects on your health. It is also shown to contribute to obesity, heart disease, cancer, type-2 diabetes, and tooth decay. Sugar can be found naturally in many fruits and vegetables; however, it is the added sugars in processed food that are a cause for concern.

So, how do you cut down on sugar which is ubiquitous in food products these days? Here are a few tips you can follow:

1) Avoid Sugar-Loaded Drinks

Some of the popular beverages – sodas, energy/sports drinks, fruit drinks – available today contain obscene amounts of sugar. Even the so-called healthy drinks like smoothies and fruit juices have an excessive amount of sugar content.

Alternatives you can try:

2) Avoid Desserts

Most desserts have little to no nutritional value but have high sugar content. Eating these desserts spikes your blood sugar level and makes you feel tired, hungry, and crave even more sugar.

If you have a sweet tooth and can’t go without desserts, here are a few alternatives you can try:

3) Pick Your Breakfast Wisely

Breakfast is said to be the most important meal of the day. However, many breakfast options like breakfast bars, pancakes, muffins, jams, and waffles are packed with high levels of sugar.

Here’s what you should pick instead:

  • Besan chilla
  • Multigrain idlis
  • Eggs (boiled, omelets, etc.)
  • Oatmeal
  • Avocado

4) Cut Down on Sugar-rich Sauces

While almost every household has ketchup, most people aren’t aware of the sugar content in it. For every 15-gram serving of ketchup, it contains 4 grams of sugar! Some of the other sauces that have high sugar content are sweet chili and barbecue sauces.

Alternatives you can try:

  • Sugar-free ketchup
  • Mayonnaise
  • Yellow mustard
  • Harissa paste

5) Increase Protein and Fat in Your Diet

Did you know that high sugar intake can lead to appetite and weight gain? Conversely, a diet high in protein and fat and low in added sugar reduces hunger and hence, food intake. Protein and fats in your diet help you feel fuller for a longer time. This reduces cravings and unhealthy snacking.

Some foods rich in protein and fats:

  • Meat
  • Fish
  • Eggs
  • Full-fat dairy
  • Avocados
  • Nuts

Cutting down your sugar intake can lead to many benefits and even help you lose weight. Avoiding obvious sources of sugars like desserts or soda may be easier. But always check the ingredients of the processed foods you purchase for hidden sugars.

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