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Smita 

Smita@gmail.com

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Last Activity : 11:51:09 | December 3 , 2019
Member Since : August 16 , 2018

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Independent

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: Smita 
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: smita  
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: Independent
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: Paris
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DOES OAT BRAN HELP WEIGHT LOSS
Does oat bran help weight loss?

Oatmeal is not new word for people who are willing to lose weight as it has been a comfort staple breakfast for generations but what remains hidden under the layers is the most versatile and nutritious component of oats – bran! bran is extremely high in a unique type of fiber known as beta-glucan which is not only good for weight loss but also beholds many other health benefits.it is strange to acknowledge and believe that a bowl of oat bran contains about 50% more fiber than the same size of oatmeal which automatically makes it clear that it is more effective in managing cholesterol levels and has higher contribution towards boosting the weight loss process. in terms of calories also oat bran wins the race as it has only 66 calories in a 3/4 cup serving in comparison to 124 calories in same size bowl of oatmeal. oat bran also has more antioxidants, protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc than oatmeal. oat bran is a powerful slimming food. apart from being low in calories and high in fiber the other properties which enrich this super food are – 1. satiating power – oat bran keeps you satiated for long, which is because as soon as you intake it, it absorbs the liquid and expands up to 25 times making you full, quite fast. not only this it keeps you full for longer duration, which ultimately helps in cutting down the unnecessary calories between the meals! 2. intestinal calorie loss – oat bran blocks the absorption of calories from the intestine. the simple working of this funda is that when you eat food, it is broken down in individual components – carbs, proteins, etc. the calories released from these components are then absorbed into the body. when you consume oat bran, it blends well in the intestine and produce bolus, which is a gel-like substance. bolus then absorbs the nutrient breakdown and the pulp together helps to flush out the calorie-dense components of fats, glucose, and amino acids out of the body through the stool. overall this process is helpful in slowing down the assimilation of sugar and removes extra calories from the body! simplest ways to make it a part of your daily diet! confused about the right way to have it? here’s how you can make it a part of your daily routine without making any extra efforts- 1. add 30% in your oatmeal 2. add a tbsp in your yogurt or smoothie 3. mix in your omelet 4. sprinkle it on salad 5. mix it in a soup or stew 6. add it to your bowl of porridge 7. use it as a key ingredient in muffins or pancakes so when trying to shed off those extra pounds don’t forget to include this fiber- rich food in your diet. this will be a big help to lose weight as it will increase the satiety value, curb appetite and regulate blood sugar levels. just remember to combine a daily dose of bran with a blend of healthy diet and exercise to make your weight loss journey a sure shot success.

Dec 03,2019 0
HOW THE FRENCH STAY SLIM ON CHEESE, BREAD, & WINE
How the french stay slim on cheese, bread, & wine?

According to a recent report in forbes magazine, a whopping 74% of americafns over the age of 15 years are overweight (bmi greater than 25) or obese (bmi greater than 30). america came in at an inglorious #9 on the world’s fattest countries list. in contrast, france was a more respectable #128. these statistics are surprising because france is a country where croissants, cappuccinos, and the café culture thrives; patisseries with mouth-watering desserts are found on every street corner; eating refined flour baguettes with meals is popular; lingering over food cooked in buttery sauces is commonplace; and drinking wine is the norm. so what are the secrets about the french and their eating habits that help them stay at a healthy weight, without exercising to exhaustion, and despite a seemingly unhealthy diet? paris is not the fashion capital of the world just by accident. the french are vain and fashion conscious. they have a mindset where they like looking good in beautiful clothes. french women take great pride in their chic and slender bodies and don’t “let themselves go.” the french eat their meals like they have all the time in the world. a typical lunch in france lafsts two hours. they don’t like wolfing down food while multi-tasking. the french have an unhurried approach to food. they savor their meals with all their senses and eat for pleasure, not just nourishment. they also eat at regular intervals and consider eating in front of the television uncivilized. even though it seems the french eat a lot of carbs in the form of bread and pasta, their portions are small and their meals are light. nothing is forbidden, but fatty foods are enjoyed occasionally and in limited portions. a sandwich in france is likely to be a baguette with a few healthy fillings compared to the giant overstuffed cheese-laden american ones. eating dessert in france is de rigueur, but rather than denying themselves, they choose quality over quantity. the french know when to stop. their pastries are mini sized and they stop at one. the words mega, jumbo, and supersized are not part of their food vocabulary. all-you-can-eat restaurants are virtually unheard of in france.they buy healthy food. a french supermarket is likely to have an entire aisle devoted to healthy foods like vegetables and fruits, and snacks like chips, sodas, and cookies get very little shelf space. the french enjoy a meal at a restaurant as an indulgence, but on most days, they eat real food prepared in their kitchens. take-out is uncommon in france. they don’t order high-fat convenience meals. they allocate sufficient time in their daily routines to prepare and eat food. their main meal is lunch. snacking between meals is also unnecessary as traditionally their meals are well balanced. in france, they don’t think about fitness all the time, they just make it a way of life. it’s common for people to use public transport, walk, or ride a bike to work. high levels of the stress hormone cortisol are directly linked to belly fat accumulation. the french know the importance of getting a good night’s sleep and switching off from the stresses of work. if you want to eat cheese and bread, drink wine, and still be slim like the french, slow down, savor the flavor, taste, and aroma of your food, eat everything but in small portions, and make walking your second nature. and isn’t it time we renamed french fries to american fries?

Nov 22,2019 0
HOW TO EAT JUNK FOOD WITHOUT GAINING WEIGHT
How to eat junk food without gaining weight?

Does this sound familiar – you vow to put in a mile or two on the treadmill every day and count every last calorie, but a few days later the diet is forgotten and you’re wolfing down pizza and guzzling beer with a group of friends? draconian diets are tough to stick with. it’s better to make small changes in your daily diet than take an all-or-none approach. losing weight is especially hard if you are one of those people that just can’t resist junk food. here are some healthy swaps to help you get in shape without feeling deprived: 1. burgers: a mcdonald’s big mac has a colossal 550 calories! add to that fries and coke, and you’re looking at close to 1500 calories! instead, make your own burgers at home using whole grain buns and lots of salad. use healthy grilled patties and low-fat spreads with herbs to add flavor. serve with oven-baked sweet potato chips brushed with a little olive oil and sprinkled with sea salt. 2. pizza: a single slice of thick crust pizza packs in about 275 calories. multiply this by 3 or 4 slices and add the calories from your drink, and you are overshooting your daily calorie count in just one meal. the alternative is to make your own pizza with whole grain flour for the pie (or use lebanese bread), well-seasoned home-made tomato paste, low-fat cheese, and a generous pile of veggies. 3. fried chicken: a small piece of chicken coated in breadcrumbs and deep fried contains as many as 250 calories. and who can stop at just one piece? substitute this with chicken dipped in egg, rolled in breadcrumbs and herbs, and baked or grilled in an oven. 4. fajitas and burritos: a chicken fajita burrito from chipotle mexican grill can be a whopping 1200 calories! if you love mexican food, but don’t want to derail your diet, consider a deconstructed burrito with lettuce, beans, avocado, and salsa. a serving of fresh tomato salsa has only 10 calories compared to the decidedly more substantial 230 in guacamole. go easy on the sour cream and cheese and skip the rice. 5. potato chips and dips: snacking can be serious business. just 100 grams of potato chips and cream cheese dip come loaded with 900 calories! substitute with multi-grain pita chips, baked sweet potato or banana chips, and kale chips as healthier alternatives. when it comes to dips, hummus is packed with protein and yogurt with garlic and herbs is low in calories. 6. cocktails: if you’ve been watching what you eat and are wondering why you’re not losing weight, you may be drinking your calories. a glass of long island iced tea has a massive 780 calories! margaritas and pina coladas are no better and pack in close to 700 calories in every glass. on the other hand, a glass of red wine has only 75 calories and is heart healthy and loaded with antioxidants. choose your drinks wisely, or better still, make yourself a refreshing mojito with white rum, mint, lime juice and soda water, swapping the sugar syrup for a dash of brown sugar. 7. muffins and cakes: grabbing a chocolate chip muffin at your local bakery can set you back by 500 calories. to put things in perspective, you have to walk at 4 miles/hour for an hour and a half to burn that off! instead, bake some apple, cinnamon, and oat bran muffins that are heart healthy and delicious. experiment with dates and prunes as natural sweeteners and use healthier ingredients like carrot, ginger, banana and walnuts in your cakes and muffins 8. biscuits and cookies: when you absentmindedly stuff a hob nob or bourbon biscuit into your mouth, you’ve devoured close to 70 calories, and a 100 gram serving of butter cookies is a gigantic 500 calories. cereal and granola bars are loaded with whole grains instead of butter and sugar. other options are muesli and chia seed bars and biscuits containing rolled oats, carrots, pumpkin, and sultanas. 9. chocolate: if you must eat chocolate, pick your indulgence carefully. not all chocolates are made equal. milky way has 98 calories per bar and 3.5 g of fat while a snickers bar has close to 300 calories and 16.5 g of fat! dark chocolate is calorie rich (550 calories in 100 g), but a small piece is often enough to satisfy cravings. 10. ice cream: a cup of ben and jerry’s fudge brownie ice cream has 500 calories, and that’s without any additional toppings like nuts or chocolate sauce. a healthy alternative is to freeze fruit like bananas or berries and blend them in a food processor until smooth. add healthy toppings like almonds or honey for added taste and sweetness. when you do give in to temptation, remember gelato has less cream and about 30% fewer calories than ice cream. small tweaks in your eating habits can result in big changes. try these ideas for food that has all the flavor, but none of the fat.

Nov 18,2019 0
IS MAPLE SYRUP HEALTHY
Is maple syrup healthy?

Mmmm, yum! there is nothing better on your waffles or pancakes to make them sweet than the caramel tasting the goodness of maple syrup. considered a healthy alternative to sugar and honey, you can even enjoy maple syrup without the guilt. or can you? is maple syrup actually as healthy as you think it is? maple syrup is natural and unprocessed when compared to highly processed refined sugar, then yes, maple syrup is certainly a healthier alternative. it is 100% natural, pure, and free of any colouring or additives. it is obtained by tapping the sap of the maple tree in a simple, two-step process. the less processed and more natural a product is, the healthier it is, so the simplicity of obtaining maple syrup is a plus. maple syrup contains vitamins and minerals maple syrup also contains a range of essential vitamins and minerals in fairly good levels. it has calcium, potassium, magnesium, copper, and iron in moderate levels and is very high in zinc, which is great for boosting your immune function, and manganese, which is essential for healthy skin and strong bones. vitamins such as thiamin, riboflavin, niacin, and b6 are also found in maple syrup. this makes maple syrup more nutritious than refined sugar which has no nutritional value. another plus is that maple syrup is also very low in saturated fat, cholesterol and sodium. maple syrup contains antioxidants antioxidants are vitamins and nutrients that protect our cells from damage caused by free radicals. common health conditions related to free radicals include cardiovascular disease, cancer, diabetes, and degenerative disorders. eating foods which are high in antioxidants may help in delaying or preventing such free radical-induced illnesses. and the good news is that pure maple syrup contains many active antioxidant elements. in fact, studies have found that maple syrup contains up to 54 different antioxidant substances, especially in the darker b-grade varieties. several of these antioxidants are known to have anti-cancer and anti-bacterial properties, another plus for maple syrup lovers. however, you can also find the same antioxidants in berries, fruits and nuts, and these foods may be more satisfying and nutritious overall than only gorging on maple syrup for your antioxidant intake. maple syrup has a high sugar content despite many of the positive elements, a large portion of the calories from maple syrup comes from sugar in the form of sucrose. in fact, 100 grams of maple syrup contains 67 grams of sugar! this means that it can cause spikes in blood sugar levels that can affect the way your body metabolises insulin, which can then lead to other serious health problems such as diabetes. so, even though maple syrup is natural, this high sugar content means that the negative effects of consuming sugar are still present. however, if you do want to sweeten your food with a refined sugar alternative, choosing to do so using maple syrup will mean that you are still using a third less sugar than if you used regular sugar. maple syrup also has a lower glycemic load than refined sugar, so the spikes in blood sugar levels will not be as bad as if you are consuming refined sugar. choose your maple syrup wisely unfortunately, not all maple syrup is the same. food manufacturers may try and sell syrup that is not pure, or natural. you want to make sure the maple syrup you are consuming is not maple-flavoured syrup which is essential just sugar flavoured to taste like the real maple syrup which is obtained from maple trees. be sure to read your labels carefully to make sure you are consuming the real deal! a better way to sweeten your food than refined sugar the bottom line is, that when it comes to sweetening foods there is no doubt that choosing a clean option like pure maple syrup is better than choosing refined sugar that contains no nutritional value. maple syrup tastes good and contains valuable nutrients and antioxidants. however, it should not be considered a health food due to its high sugar content and it should be consumed in moderate amounts, especially if you are concerned about your overall health.

Nov 11,2019 0
HACK YOUR MORNING ROUTINE FOR A HEALTHY DAY
Hack your morning routine for a healthy day!

Walking does contribute in weight loss and proves helpful in making visible changes except for the time when you eat while walking. the studies from the university of surrey have highlighted that having a meal while on the move could make you prone to overeating throughout the day. in order to reach to the conclusion, this study was conducted on 60 teenage girls in which they were required to fill out the questionnaire about how hungry they were and how urgently they wanted to consume food. further, the ladies were asked to eat a cereal bar while doing one of three activities for five minutes: watching tv, chatting with another participant, or walking. after they finished the activities, they were asked to fill another questionnaire about their hunger levels, the need to eat and whether they were trying to watch out what they ate. further, there was a taste test which included chocolate, grapes, carrots, and chips; after 7 minutes they were asked to share their thought on the flavors and preferences. the results of study brought forward that the women who walked after eating the cereal bar consumed more chocolate in comparison to those women who spoke to other person or watched tv. the researchers have come to a conclusion that walking is more of a distraction than talking or watching tv but they are still uncertain about the reasons for the same. along with this, the authors have also assumed that the women might have thought that “i just did some physical activity—so i’m going to eat as much candy as i want” and thus indulged in more amount of chocolate. though the researchers are not very certain about why these results turned out they way they did since the study didn’t look at causation, but it certainly makes an indication towards the fact that more research is needed to determine whether eating and walking could affect how much people consume over the long term. now the question that will eating on the go really sabotage your weight loss plans is still to get the right answer. though the final verdict from the jury is still to come out, but it’s not a bad idea to sit down and eat your breakfast more mindfully just in case.

Oct 17,2019 0
WEIGHT LOSS WITH A CHALLENGE
Weight loss with a challenge!

Fitness challenge workouts are widespread and common in today’s fitness world. with people having an increased desire not only for physical fitness, but for improved health of their bodies, more time and effort is being spent towards those goals. however, with the seemingly endless increased time demands of family and work, the time demand of exercise gets squeezed. fitness challenge workouts attempt to burn as many calories as possible into as little time as possible and yet also satisfy the need of exercising many different muscle groups. all muscles contain glycogen which is the energy source powering the movement of the muscles. as the many different muscle groups operate independently of one another, an exercise involving one muscle can be completed and thus fatiguing that muscle without affecting another muscle. this allows for the individual to immediately begin and second exercise which involves a completely different muscle without a rest period for the first muscle. the purpose of rest after any exercise is to allow for lactic acid to leave that muscle. lactic acid is formed as a by-product of glycogen being used as energy without oxygen. as the glycogen is used, lactic acid builds up and causes a burning sensation. more importantly though is that lactic acid build-up is the body’s defense mechanism against the muscle being damaged by being overworked. hypothetical workout squats: it can be performed which will exercise the hamstrings which are the muscles on the back of the upper leg when squatting down, and the gluteal muscles which are the muscles of the rear end and one of the four muscles of the quadriceps, which are the muscles on the front of the thigh when standing up. push-ups: after performing a set of squats, the individual can immediately move on to pushups, which use the muscles of the chest, shoulders, and triceps. while rest is required for the legs and glutes, the rest period occurs while these muscles are being exercised. sit-ups: it can be performed after the push-ups which will engage the muscles of the abdomen. in all, seven different muscle groups will have been worked in a minimum of time. this rotation of exercises can be repeated several times to the extent the exerciser wishes to work and burn additional calories.

Oct 17,2019 0
DOES ZUMBA WORK FOR WEIGHT LOSS
Does zumba work for weight loss?

Who doesn’t love to party? a party which makes you dance, smile, laugh and lose more than 600 calories at the same time. a party which enhances your fitness levels while you dance on some amazing international beats. you may call it a dance fitness extravaganza,we call it zumba. zumba is a fun workout based on intermittent training in which participants raise and drop their intensity alternatively. it’s a perfect combination of cardio, toning and stretching which not only improves the cardiovascular fitness but also enhances agility, coordination, balance and flexibility. facts state that such fitness training is the most effective in terms of weight loss, stamina and endurance. anyone who loves music and who would instantly do a shoulder-shrug or a foot-tap after listening to the irresistible rhythms can do zumba. merengue, salsa, reggaeton ,soca, samba, cumbia, hip hop, bollywood, bhangra are just few of the renowned dance forms that are used in any zumba class. it’s the magical music that has motivated around 15 million people across 180 countries to be a part of this fitness party every day. various celebrities like jennifer lopez, emma watson, kristie alley have adopted this fitness program as a part of their daily fitness routine. aqua zumba, zumba toning(using toning sticks), zumba sentao (chair workout), zumba kids and kids jr, zumba gold (for over 50s), zumba step are some specialised zumba fitness programs which have been customised for people with different levels of age, interest and exertion. the zumba community is expanding in the entire world like fire and has already transformed millions of lives with its friendly and addictive format. a bland everyday gym workout can be spiced up with some cool n curvy zumba moves. even after one full hour of sweating, grooving and dancing, you would end up asking for more.

Sep 17,2019 0
CHANGE YOUR DIET CHANGE YOUR LIFE
Change your diet, change your life!

In order to lose weight there are millions of diet tips, that you must have heard and tried, but you never seem to stick to them. the reason?? they are all based on short term goals. considering this, we thought about sharing some real facts about how to eat and think about food, so that your body can maintain a healthy weight and waistline for life. 1. chew your food the simplest of all tips to lose weight is to chew your food properly. journal of academy of nutrition and dietetics found that people who chewed 50-100% more than they usually did decreased their food intake by 9.5% and 14.8% respectively. 2. stop considering ‘carbs’ as the devil not only carbs provide energy to your brain but they also help in increasing serotonin level, which actually curbs your appetite and contributes in emotional well-being. rather than avoiding carbs choose the ones that are high in fiber such as whole grains, fruits and beans as they will keep you full for long. 3. eat whatever you want, but only until you are full studies have shown that the 80:20 rule is actually useful to boost up the weight loss process. eat whatever you like but eat slowly so that your mind gets time to signal your stomach that it is full. doesn’t it sounds great to have whatever you like, even if in smaller quantities. 4. stop experimenting with new diets the bitter truth: all diets are basically the same. an analysis of 50 studies have found out that low-fat or low-carb diets are virtually the same. rather than finding new diets opt for a way of eating that you like because in long run it is difficult to stick to diets that make you feel miserable. 5. eat lunch earlier rather than waiting for the right time for the midday meal, grab food when you feel the first pangs of hunger. this is mainly because if you keep pushing hunger till the last minute it increases the chances of picking up unhealthy options and also eating more than you would have an hour earlier. 6. stop forcing yourself to eat listen your body’s hunger signals before you actually plan to eat anything. your body is much wiser than you think: it knows precisely what types of nutrients you need, how much, and how often. when you eat a ton of refined foods that are high in sugar, white flour, unhealthy fats, and salt, your intuition will be tuned off. try to retrain yourself to trust your body’s internal guide before you actually pick up something to eat. 7. when hungry, prefer proteins research shows that eating 20 to 30 grams of protein at each meal can help you build more lean muscle. since our muscles don’t store protein, steady consumption of it is required for optimal muscle synthesis; simply meaning you can build more of it and burn more calories, even at rest. 8. enjoy your meals don’t miss out the pleasure of eating by grabbing food in a rush or while being engaged in some other tasks. in order to lose weight say no to any kind of “meal time distractions” as it ultimately results in overeating and dissatisfaction. give your meals enough time and savor the flavor of each bite. simply adopt these changes and be prepared to see positive changes in your body even without making any major variation in your current lifestyle.

Sep 11,2019 0
ACHIEVING WEIGHT LOSS WITHOUT EXERCISE
Achieving weight loss without exercise!

There are many excuses or actual issues that might be responsible for your dislike towards exercise-injuries, medical conditions, lack of time or motivation, or simply disliking exercise altogether — the list goes on. in order to lose weight there are two essential elements which are always stressed upon, i.e to eat healthy and be physically active. but sitting here we understand that for some it’s neither possible nor realistic to do both and then arises the question – “is it possible to lose weight without exercising?” the good news is yes, it is possible to actually lose weight without exercising. this is simply because weight loss is all about creating a calorie deficit meaning burning more calories than consumed. for those who are unable to exercise, weight loss success relies on making smart food choices and consistently staying close to those daily calorie goals. here are some tips to help you achieve weight loss without exercising: 1. log diligently though we all think that we will be able to track the calories we are eating manually but there is a high probability of losing the check which ultimately results in consuming more calories. to avoid such loopholes it is advised to log whatever you eat in a digital logbook. not only it helps in tracking the calories but it also creates an awareness of the energy foods provide in relation to the energy our bodies need. 2. listen to your hunger cues it’s high time that you stop handling your boredom, happiness, excitement, tension or any other emotion with food. if you want to lose weight without exercising you must learn to differentiate that whether eating is a want or a need. if it’s a want, try to save those calories for the time when you are actually (physically) hungry. 3. eat nutrient dense foods & balanced meals get the most nutrition out of the calories you eat by consuming more whole grains, legumes, nuts, seeds, fruits, vegetables, lean meats and reduced-fat dairy – foods that are rich in protein, fiber, healthy fats, vitamins and minerals at every meal. these will leave you feeling satisfied longer than foods that are high in calories but not much else – like sweets and sodas. 4. plan & prep meals for the week in order to avoid intake of more calories, it is advised to jot down some healthy breakfast ideas, brown bag lunches and spend some time cooking up a meal to reheat for dinner during the week. this will minimize the impulse to grab take out or make poor choices when hungry. 5. smart daily routine small things like walking meetings, parking farther from the grocery store, taking the stairs instead of the elevator, creating a standing work station or doing chores while watching television add up! take advantage of burning a few extra calories whenever you can. 6. be realistic the truth is, dropping pounds will likely take longer without exercise. by setting a realistic weight loss goal of ½ to 1 pound per week, you’re less likely to feel deprived or discouraged and give up. improving our health should be a life-long journey, not a race to hit a certain weight or fit into those skinny jeans. we hope you find these helpful! feel free to share any tips in the comments section that you might have for other readers who aren’t able to exercise but still want to lose weight.

Aug 30,2019 0
HOW MANY DAYS YOU SHOULD EXERCISE IN A WEEK
How many days you should exercise in a week?

When planning a workout routine an essential element which often gets missed is figuring out the frequency of exercising. this simply means deciding how often and how many times should you workout per week? so before actually planning a workout schedule there are 3 types of exercise frequencies that should be taken care of the most: a) overall exercise: how often and how many times should you do any form of exercise in a week? b) weight training: how often and how many times should you weight train per week? c) muscle group/body part training: how often and how many times should you train each muscle group or body part in a week? overall exercise frequency the first thing that needs to be decided is the overall exercise frequency meaning how many times should you workout per week in total, which includes weight training, cardio workouts, or any other workout too. the answer to this question varies depending upon many specific goals and factors; however, there is 1 general rule that can pretty much apply in terms of everyone’s overall exercise frequency. the rule is: take at least 1 full day off per week from all forms of exercise, which means at the very most you should be exercising 6 times per week. this is because your body and muscles need to rest to recover and if you workout for 7 days gradually it is going to make a negative impact on performance, endurance and results in the long run. weight training frequency weight training frequency works exactly opposite of overall exercise frequency. on the analysis of various studies, reports and personal experiences it is recommended that the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row. this also takes into consideration that the majority of the most highly proven and intelligently designed workout programs in existence are all built around doing 3-4 weight training workouts per week. the same goes for having no more than 2 weight training workouts on back-to-back days. these recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be best too. muscle group/body part routine this one is by far, the most discussed, argued, thought about, screwed up, and potentially confusing one of them all; when it comes to discussing the exercise frequency routines. to come straight to the point there are 3 options for training muscle group/body part, which are highlighted as under: a) training once a week – this one is not ideal for the majority of the population. b) training twice a week – if you are an intermediate or advanced trainee with any goal, a training frequency of twice per week is the most effective way to train. c) training thrice a week – this routine is best suited for – beginners with any goal, or anyone with the primary goal of increasing strength. so now its time to work on the revision of your workout routine and plan it with the inclusion of rest days to make the most out of your efforts!

Aug 27,2019 0
DHANURASANA BOW POSE
Dhanurasna bow pose

In ancient yoga, as well as in modern science, the spinal cord is the most important and most subtle part of the body. the yoga asanas are designed to cultivate the root of our tree of life, the spinal column. today we are going to talk about dhanurasana which also has the development of spine as the main focal. dhanurasana is made up from 2 words: dhanu which means bow and asana which indicates yoga pose. the name of this asana is a contribution towards the final position of the body, which represents a bow. in this pose, the abdomen and thigh represent the wooden part of the bow whereas legs lower parts and arms represent the bowstring. this is one of the most important yogic postures, which is known for many health benefits including belly fat reduction, strengthening the lower back, treating asthma, making your entire spine flexible and supple and so on. how to do it? 1. lie on the ground (on stomach) facing downwards. 2. relax completely with 2-3 breaths. 3. inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image. 4. you will see that your body is now in the shape of a bow. 5. in this position your whole weight will come on your abdomen. only your stomach and pelvic area will touch the ground. 6. hold this position for few 15-20 seconds and continue taking a deep breath. you can increase the time after practicing this. 7. now after 15-20 seconds exhale slowly and come back to starting position. 8. repeat this cycle for 4- 5 times daily. dhanurasana & weight loss if you are looking for losing weight from your belly and hips then this yoga posture is for you. dhanurasana, also known as bow pose stretches and tones your core muscles. it also stretches the muscles of your glutes, thighs and hamstrings, helping you give them a defined shape. continuously doing this asana will help you get rid of belly fat for sure. other than aiding the weight loss process, some of the other added benefits of including this asana in your routine are highlighted as under:- added benefits of dhanurasana 1. this asana is effective for curing constipation, improving digestion, and appetite. further, it also helps in treating obesity, rheumatism and gastrointestinal problems. 2. it improves the functioning of liver, pancreas, small intestine and big intestine. 3. it gives flexibility to back by strengthening back muscles and releasing pain. 4. strengthens ankles, thighs, groins, chest, and positively targets the functioning of kidney and liver. 5. cures respiratory disorder like asthama. who should not perform this asana? 1. the person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should avoid doing this asana. 2. ladies should not practice yoga during pregnancy and in periods.

Aug 07,2019 0
BRUSSELS SPROUTS
Brussels sprouts!

People are unaware about the exact origin of this vegetable, though it’s logical to assume that it originated in belgium. as part of the cruciferous vegetable family, brussels sprouts share a close relation to broccoli, kale, cabbage, and cauliflower. though for some reason this superfood hasn’t been able to get the attention it deserves from health food enthusiasts, but if you see the nutrition they behold you will be surely amazed:- 1. it has more vitamin-c than oranges. 2. it is loaded with vitamin a, folacin, potassium and calcium. 3. it has almost twice vitamin k that is found in a red cabbage. 4. it contains 3-5 grams of fiber per cup. 5. it has more glucosinolates than any other common crucifer. 6. it is extremely rich in protein. weight loss benefits of brussels sprouts the benefits of brussels sprouts are not only limited to their nutritional richness, but they expand further to weight loss as well. brussels sprouts are very low in calories (1 oz of cooked and drained brussels sprouts weigh in at about 10 calories), and they contain only trace amounts of fat. furthermore, the large amounts of vitamin c that are found in this vegetable play an important role in improving the body’s ability to burn fat. a study conducted by a team of scientists from arizona state university reported that the study participants who had low blood concentrations of vitamin c burned 25% less fat during a 60-minute walk on a treadmill, compared with those who showed adequate blood levels of vitamin c. further, this vegetable has also shown up on on healwithfood.org’s list of the best food remedies for cellulite. they contain a natural compound called indole-3-carbinol (i3c), which is a pre-cursor to diindolylmethane (dim). dim helps certain liver enzymes to block the production of 16-oh estrogens, harmful substances that can cause cellulite by breaking down collagen which is supposed to keep your skin strong. the high content of vitamin c, acts as real anti-cellulite nutrient, which fights those unsightly bumps and lumps by promoting collagen synthesis and by scavenging free radicals. use as part of a healthy diet you can simply consume this wonder vegetable by – try roasting them, lightly coated in olive oil, or saute them in a mixture of no-sodium broth and minced garlic. add flavor to your sprouts by using fresh herbs, such as rosemary or basil. further, you can also have them raw by adding the to your favorite salads. you can also steam them and top up with some dressing for a variation in taste. it is true that brussels sprouts have not been able to gain the attention they deserve but now it is time to give this tiny vegetable more of a chance because they really are among the healthiest vegetables and foods on the planet.

Aug 02,2019 0