Let’s face it, the lockdown has got us all holed up in our houses, working round the clock, constantly chopping on snacks & sleeping at odd hours. And in the long run, if you are not careful, we are all going to end up gaining a lot of weight and a load of unhealthy habits! So if we have to do something about getting our health back, we need to do it now, before it’s too late!
Here are 4 amazing activities you can indulge in daily during the lockdown. They are all indoor activities that the whole family can indulge in together!
Say Yes To Yoga!
Yoga is amazing for both your physical health, as well as your mental health. It is an easy and effective way to calm your mind and relax your body. Consider watching some easy-to-follow yoga video for beginners on YouTube and indulge in a new yoga pose daily. Consider beginning your day with a 15-20 minute yoga session to enjoy health benefits such as boosted metabolism, improved heart rate, balanced hormones, and improved immunity.
Dance Your Way To Health
Dancing is a super effective way to burn away calories and have fun while doing so! It also helps release stress, kick-starts your metabolism and helps your mind relax! Dancing for 20-30 minutes a day has been linked to improved lung and heart health, increased muscular strength, agility and flexibility! There are also a number of exercise music playlists available on music applications. So add some peppy tunes to your playlist, plug your earphones in and dance like no one’s watching!
Be A Cleanliness Freak
During the outbreak, it’s important that we keep everything at home squeaky clean… but did you ever think about the fitness benefits that a simple activity such as cleaning has to offer? Activities such as scrubbing, mopping and or doing the laundry make for a great workout, and can help burn up to 190 calories in around 20-30 minutes! So clean out that closet your mother has been telling you to clean out since last year or simply take on a small cleaning activity every day. You can even get your spouse and childrento indulge in this activity as well by allocating daily cleaning tasks to everyone.
A hobby is always a good way to pass time and keep you mentally and physically engaged. It is fun, engaging and can certainly do wonders for your health! Just 30 minutes of gardening activities, such as digging, planting, preening and watering can help burn up to 100 calories! There are many easy tutorials online to help you start gardening in your home. You can even try growing your own herbs or vegetables! So whether you have a garden patch or a balcony, gardening is an easy activity that almost anyone can indulge!
These indoor activities will definitely help instilhealthy habits in you, your kids and family members and most importantly ensure you get the right amount of exercise while staying safe and staying indoors!
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.
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:
Eggs (boiled, omelets, etc.)
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:
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:
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.
Gluten is a specific protein found in grains like wheat, barley and rye. It is a binding agent and gives dough its elasticity and ability to rise. It is composed of the proteins glutenin and gliadin (found in wheat), secaline (in rye) and hordein (in barley). There is no nutritional benefit in gluten itself but there are a lot of health benefits to be gained from foods containing gluten.
I strongly advocate whole grains and I fear that gluten free diets are depriving people with nutritional energy sources that are the staple foods of families who have been eating it for generations. The fiber, vitamins and minerals found in whole grains make us feel fuller and satisfied and keep us from eating more in order to feel satiated If you need a gluten-free diet, you need to be extremely smart about managing it.
Who Needs A Gluten-Free Diet?
People who suffer from celiac disease or gluten insensitivity need a gluten-free diet. Also, people with an auto-immune disorder, which has a negative impact on the intestines when gluten is ingested, need to avoid gluten.Villi, which are small finger-like projections on the surface of our small intestine, are vital to the absorption of nutrients from the food we eat. With damaged or flattened villi, gluten intolerant people cannot get the nutrition they need from food and they become under-nourished no matter how healthy the food they eat may be.
The symptoms celiac disease or gluten intolerance can be gas, bloating, changes in bowel movements, sudden weight loss or weight gain, fatigue and weakness. But beware of self-examination and uninformed conclusions. It is easier said than done – you may need to log everything you eat and how you feel within 2 hours after consuming that food. Try this for one week with gluten products and one week without gluten products.If you think you may have a problem with gluten, a blood test can be done which detects abnormal levels of certain auto antibodies. In certain severe cases, an intestinal biopsy may detect damaged villi.
Can a Gluten-Free Diet Lead to Weight Loss?
There’s no evidence that a gluten-free diet leads to weight loss. In fact, moving from “regular” processed foods to gluten-free ones may result in weight gain. A lot of over-the-counter products are been sold as gluten-free products, but unfortunately not all the foods are healthy. Some are very high in saturated fats or cholesterol. Others may be very high in their carbohydrate contents, thus high in sugars. Many gluten-free diets are made with refined flour, which is fiber drained, leading to high sugar levels and hence more fat storage. It is almost like someone who is avoiding sugar to lose weight and ends up eating lots of sugar-free but fat and calorie-rich sugar-free laddoos and mithais. Besides, gluten-free diets are two to three times expensive than the regular foods.
We are what we eat and hence eliminating any food from our diets unnecessarily and extensively won’t do any good but shall harm you instead.A balanced diet with the right nutrients and their quantum according to your body weight requirements, naturally occurring fiber in local fruits and vegetables,cereals,and a good physical activity will ensure your goal towards weight loss. Switching to the right food for the right reason is the real long-term solution.
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
What’s the easiest way to get healthy, glowing, acne-free skin this summer? The answer is simple! Load up on your greens!
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.
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!
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 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!
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.
Simply following a weight loss diet will not make you healthy. Only the right diet coupled with the right lifestyle habits can help you lose weight and achieve your health goals!
Be Water Baby!
Water is the original no-calorie drink! It can help curb hunger pangs and keep you feeling full for a longer period. It also lubricates the joints, eases body pain and boosts cell repair. Drink up on 8-10 glasses of water daily to stay well-hydrated during the summer and in turn enjoy these amazing health benefits.
Keep Your Kidneys Healthy
Kidneys play an important role in eliminating waste and toxins from our body. They are essential for the proper functioning of our body. Thus, it is important that we take the necessary measures to keep our kidneys healthy and help them function properly. Consume foods such as cauliflower, cabbage, radish, pineapple, and black grapes daily. Also, cook your food in olive oil and switch to some natural seasoning like garlic and onion instead of salt.
Black pepper helps the body secrete more hydrochloric acid, which in turn quickens up the digestion process, boosts metabolism and burns away belly fat. Add this wonder spice to your daily diet to enjoy its numerous health and weight loss benefits. Drink 1 glass of warm water with ½ tsp crushed black pepper powder and 1 tsp lime juice every morning to naturally get rid of belly fat.
Dry fruits help boost metabolism levels naturally and help the body burn away calories much faster. Dates, almonds, and, walnuts are loaded with fiber which helps you feeling for longer and in turn prevent you from overeating. So, if you are looking for a post workout snack to boost your energy levels or a healthy mid-day snack option, load up on a handful of dry fruits and enjoy the health benefits they have to offer.
An occasional day of eating out or consuming junk food is completely all right. But don’t make eating unhealthy a part of your daily diet. Instead, prioritize eating healthy and follow these healthy habits daily and soon you will begin to reap the benefits of natural weight loss and protection from sickness and disease
Whether you are trying to lose weight in time for a friend’s wedding or simply want to shed off those extra kilos, here are seven expert recommended weight loss tips that will surely help you lose weight quickly and naturally!
While losing weight is never an easy task, by resorting to the right diet and lifestyle guidelines one can learn to lose weight naturally and maintain it! Here are a few do’s and don’ts of losing weight.