Top 10 tips for winter health

Ø Boost your immune system: Make sure your grocery bag is full of fruits and vegetables rich in vitamin A, C and E  (think carrots, oranges, grapefruits and dark leafy vegetables) to ensure your body has a steady flow of ammunition to fight infection.

Ø Grab a shut eye: Due to longer nights, you tend to sleep more. Don’t fret about it and enjoy the extra napping time that you get, guilt free!

Ø Get outdoors:         Even though it may be tempting to sit inside the warmth of your house, it’s important that you get some sunshine whenever possible.  It’s possible to get depressed if you don’t get enough sunshine. In medical lingo, it’s known as seasonal affective disorder (SAD).

Ø Watch what you eat and drink: Winters are also a time when many people buy themselves a one way ticket to weight gain by reaching   for deep fried snacks and hot beverages. It’s important to remember cream based soups and cream laden caffeine drinks aren’t healthy.

Ø Stay active: Lethargy affects everyone during the winters. Getting out into the cold weather for your jog or cycling may seem impossible   but try and squeeze in a little bit of activity into your winter schedule. Remember to warm up as your muscles are  tighter during winters making them more prone to injury.

Ø Keep infections from spreading: Wash your hands regularly to keep infections from spreading

Ø Stay warm: Cover up if you are feeling cold. Don’t wait till your fingers have frozen or your feet have numbed.

     Wear socks, gloves, scarves, anything to make sure your body is comfortable.

Ø Hydrate yourself: It’s normal not to feel thirsty during winters, but keep yourself hydrated. If you don’t feel like drinking water, give your body lots of warm fluids in the form of clear soups and herbal teas.

Ø Show your skin some TLC: Your skin probably is the worst affected during winters. Lack of moisture in the air and in your body leaves it dry and flaky. Show it some love and affection, use a deep nourishing cream to ensure your skin stays healthy.

Ø Be heart healthy: Winter is notoriously associated with a rise in heart attacks. The reason for this is still much debated, but the fact remains. So if you are a heart patient, watch what you eat, exercise moderately and head to a hospital if you feel some discomfort. Be safe!!

Happy Winter 🙂

Advertisements

Health benefits of drinking warm lemon water in morning

 lemon

Packed with all the goodness, make it a point to begin your day with a glass of warm lemon juice. Its cleansing and healing effects will have positive effects on your health in the long run. However it is very important to note that lemon juice when comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.

  • Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
  • Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial
  • It balances maintain the pH levels in the body
  • Having warm lemon juice early in the morning helps flush out toxins
  • It aids digestion and encourages the production of bile
  • It is also a great source citric acid, potassium, calcium, phosphorus and magnesium
  • It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
  • It helps reducing pain and inflammation in joints and knees as it dissolves uric acid
  • It helps cure the common cold
  • The potassium content in lemon helps nourish brain and nerve cells
  • It strengthens the liver by providing energy to the liver enzymes when they are too dilute
  • It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief
  • It is of immense benefit to the skin and it prevents the formation of wrinkles and acne
  • It helps maintain the health of the eyes and helps fight against eye problems
  • Aids in the production of digestive juices
  • Lemon juice helps replenish body salts especially after a strenuous workout session

Healthy Breakfast

healthFood

Have this healthy food. It is really good for health and soul.

First meal of the day is really important. Make sure that do eat too heavy break fast other wise instead of getting energy you might overload your digestive system and gets more laziness/ Lethargy. I am listing items in the pic, make sure not to have too much or too less, just in balance.

1. Apples

2. Soaked Almonds

3. Soaked Ground nuts

4. Soaked dry Grapes

5. Dates

6. Flex seeds (omega fatty acids)

7. Bottle gourd (4 slice )

8. Akhrot

9. Sweet Lime

10. Pomegranate

11. Peers

12. Jiggery water

13. Butter milk (as normal milk is difficult to digest)

Health Tip : Omnipresent Oats in break fast

oat

Health Benefits of Oatmeal (Oatmeal and Weight Loss) 

1. The health benefits of oatmeal are due to the fact that it’s made from oats. Whole-oat products are among the finest sources of soluble fiber. That will help keep your cholesterol levels in check and help lower your risk of heart disease .If you want to shed a few pounds, it appears that eating oatmeal may be beneficial as well.   

2. It’s highly unlikely that any nutritionist would endorse oatmeal as the sole source of nourishment while attempting to lose weight; however, it may be possible to incorporate oatmeal into a diet and help to expedite weight loss.
     Because oatmeal is high in soluble fiber, it may promote a feeling of fullness after meals because it stays in the intestines for a longer period of time. As a result, there will be less desire to consume excess calories between meals.
     Oatmeal’s soluble fiber combined with the fact that it’s a low-fat food means that it can be used as a weight-control diet. Oatmeal also slows the nutrients going into your bloodstream.
     Another reason oatmeal may promote weight loss is because it’s typically eaten for breakfast, and as a general rule, breakfast eaters are more successful at shedding pounds and maintaining a weight-loss diet than those who skip the morning meal.
     Incorporating Oatmeal into Your Diet

3. It’s quite easy to add oatmeal to your daily diet. It doesn’t have to be limited to breakfast, although hot oatmeal or cold oat bran cereal is a good way to start the day. Ground oatmeal can be added to several recipes for baked foods.
Oatmeal provides our body with an adequate quantity of vitamins, minerals and antioxidants which are of the essence for our bodies in order to function properly. Nevertheless, it is a large reservoir of complex carbohydrates, proteins, and iron. Another great thing about oatmeal diet is that it can help you lose weight and fight off certain variations of cancer because of the nutrients and fiber it contains. If you rigorously stick to a 30-day plan of eating three meals of oatmeal per day and a snack low in fat in between, you will be definitely on a good way of reducing your weight much as 2 to 5 lb. per week on the oatmeal dieting.

Weight loss Vs Fat Loss

 

BMI Comparison - Weight Loss vs Fat Loss

 

Weight loss is one of the hottest topics ever. Everyone seems to be trying to lose weight nowadays. But what’s the difference between weight loss & fat loss? People seem to use both terms interchangeably.

After reading this post you’ll understand the difference between weight loss & fat loss, but also which one you should aim for and how.

Weight Loss vs. Fat Loss. What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here.

Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …
Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.

Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.

Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.
Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other. Check the picture at the top for an example.
The last point shows why the BMI standard is flawed: it doesn’t take your body fat into account. Both guys in the top picture have the same BMI, but one is clearly healthier: his body fat is lower.

Here’s How The Weight Scale Can Mislead You. Clothes, mirrors & pictures don’t lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation. Examples:

Carbs & Water. Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.
Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.

How to Make Sure You Lose Fat, Not Muscle? Check the picture above: 5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:

Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet. Check the StrongLifts 5×5 routine.
Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs. Check the 8 nutrition rules.
You can do cardio to speed up fat loss. But without strength training, cardio will cause muscle loss and you’ll end up skinny-fat. Avoid.

How to Track Progress Efficiently. You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks.

Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more.
Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
Track Body Fat. Get a fat caliper and track your body fat every 2 weeks. Use this how-to guide and watch this video.
Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up.
Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.
Strength Stats. Keep a training log. Strength going up means muscle gains and strength training prevents muscle breakdown.
Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too. Read the forum thread: “Anybody else in awe of your own changes?”

You Might Not Want to Lose Weight. Big guys who want to lose weight often change their mind once they’ve lowered their body fat. They realize they prefer to stay big as long as their body fat is healthy.

Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight.