7 Nutrition Tips to be kept in mind always

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The Equation of a Healthy Body is 20% Exercise plus 80% Nutrition. Binge eating, anytime snacking, laziness to cook a wholesome meal at home, crash – fad diets and so on & so forth have become a part of the urban eat behaviours.

Here are 7 important nutrition tips that must kept in mind in our present day increasingly busy lifestyles –

  1. Start your day with a fresh and wholesome breakfast – I can not emphasise enough how important it is to have a wholesome breakfast. After all the 7-8 hours of starving, it is a good breakfast that sets your energy levels for the entire day. Skipping breakfast is the worst habit that you can develop, as it plays a very important role in maintaining your blood glucose and insulin levels throughout the day.
  2. Never skip a meal – Just like the breakfast, all other meals are important. If you want to shed fat, then you need to eat 🙂
  3. Avoid Processed Food – Food that has more shelf life will reduce days from your life. Whether it is instant noodles, processed meat, ready-to-eat meals; it’s all going to create havoc on your metabolism in the long run. The preservatives and packaging of these foods can disrupt your endocrine system, slow down your metabolism and thus, be of no good to you.
  4. Focus on the ingredients, stop counting your calories – This is extremely important. Whenever you purchase food, take a moment to carefully go through it’s label; check the contents. Stop looking at the numbers. If the contents show a lot of refined sugar, high sodium, refined grains or unhealthy fats, ditch it happily 🙂
  5. Hydrate, hydrate and hydrate – Water is the solvent of life. 73% of our physical existence is water. Nothing can replace the vitality of a glass of fresh water. Skip all colas, sodas, iced teas and opt of a glass/ a bottle of water 🙂
  6. Be Mindful and Stop Fretting – Mindfulness is important, even when it comes to nutrition. Always listen to your body. Are you Hungry/ Thirsty/ Stressed/ Full ? Respond to your what your body’s saying you with gentle care. eat happily and stop eating the moment you are full 🙂 Also, stop fretting about every single bite you take. Believe in yourself and be grateful for the food you eat 🙂
  7. Get adequate R & R – I know, you are wondering how can possibly rest and relaxation be related to nutrition. Actually it is a very important one. According to a new research published in the Journal of Biobehavioral Medicine, only a well rested brain can lead to self restrained behaviours. Hence, if you don’t rest or sleep enough, chances are your brain is going to get more and more restless leading you to more greasy snacking or binge eating.

It’s all inter-related folks. Good knowledge inter-woven along with healthy eating behaviours is the secret to good nutrition. Happy Eating! 🙂

          

6 Ways To Become Mindful

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I look around and I see discontented, distracted and disturbed people all around. Even when I look into myself, I find instability and tensions; overwhelming thoughts of so much work that I need to accomplish during the day, the week, the year or may be my entire lifetime ahead. I hear people talk about only two things – regrets of the past and anticipations for the future. But isn’t there something that we are all losing in our constantly multi-tasking and “running after everything” attitude towards life? Yes, we are!

                          We are losing the “Present Moment”.

Mindfulness is the practice of conscious living in the present moment. It is the practice of purposely focusing your attention on the present moment without any judgements. It helps you to shift away your thoughts from the usual preoccupations towards an appreciation of the present moment and a larger perspective on life.

Practising mindfulness not only improves our mental health but also our physical health and hence, our overall wellbeing. Here are 6 ways to start cultivating mindfulness practice into our daily lives –

  1. Meditate – Take time to meditate. Meditation does not mean sitting under a tree like a monk waiting for enlightenment to strike you. Meditation is all about being quiet and focussing on your natural breathing. Yes, your thoughts may get distracted very easily. However, you must let go of all those thoughts without any judgement and bring yourself back to your focus. Breathe 🙂
  2. Observe – With all your love and gentleness, take time to observe all your bodily sensations, toe to head. Whether it is a slight itch or tingling, observe it and let it go without any judgement.
  3. Use your sensory organs – Notice what you see, hear, smell, touch or taste. Notice them without any judgements. I have personally experienced serenity using this technique. Each time my mind wanders, I focus on the sounds I can hear all around and try to distinguish them without any judgement (whether it is the chirping of birds, water trickling down or the sound of the air around).
  4. Accept your emotions – This is an important skill to be learnt – the art of accepting your emotions each moment and letting go of them without any judgement. Each time an emotion comes to you, notice it, name it (Joy, Sadness, Anger, Frustration, Nervousness or Regret), accept it and then let it go 🙂
  5. Cope with your urges – We all have our individual urges, cravings, obsessions and destructive behavioural patterns. Learn to recognise them, notice how your body feels as the craving enters it and then replace it with knowledge and wiser thoughts that will subside them.
  6. Be gentle and kind – Almost every moment we are judgemental about anything and everything in our lives. Not judging is a big part of mindfulness practice and a key source to happiness and contentment. Being kind, gentle and gracious with ourselves and with everything we experience or everyone around should be the essence of who we are.

Remember, practising these techniques may not seem relaxing in the beginning. But over time, it will not only lead you to a greater sense of physical and emotional wellbeing, but also to a calmer, wiser and a more stable YOU.

After all, we are all made of flesh,blood and bones and we are not going to be here for ever. So, let’s be kind and gentle towards ourselves, towards life and “Be Present” all the time 🙂

       

Yoga To Relieve Menstrual Cramps

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This is my first blog describing exercise moves and so I dedicate this first article to the amazing science of Yoga. Yoga is not only an ancient exercise science but a journey of liberation, self-realisation and self-control. It not only helps your body shed fat but also helps you to correct your posture, increase flexibility and build  lean muscles. Yoga postures have hundreds of other benefits as well.

Dear ladies, certain yoga postures can be very beneficial during our monthly cycles and can help us in getting relieve from menstrual cramps.

Here are 4 simple Yoga Postures that can help you in fighting menstrual cramps:

Important Note – Try each position within your comfort zone, be gentle with your body and hold each pose for as long as you can comfortably be in it (breathing normally). Remember, in Yoga you need to make sure that you are breathing gently in each pose maintaining your rnormal heart rate. Also if you have any back or knee injuries, consult your doctor before trying any of these poses.

1. Seated Forward Bend : In this posture you sit on your yoga mat (or carpet) with your legs stretched in front. Make sure to keep your spine straight. If that requires a lot of effort, you can always take help by sitting straight against a wall. Inhale gently and as you exhale bend forward stretching your hands in front. If you have good flexibility, gently grasp your feet. If that is not possible, just touch your toes (try to touch your big toe). You can also keep a pillow on top of your legs. And as you bend you can rest your forehead on the pillow.

   

2. Seated Wide Legged Forward Bend: Start by sitting like the way you sit for a forward bend. Now gently lift your right leg and place it towards your  extreme right (as far as possible, within your comfort zone) and then lift and place the leg left towards your left. Inhale deep and as you exhale bend forward, stretch your hands to the front. Bend forward only as much as you are comfortable.

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3. Child’s Pose: This is restorative yoga pose with multiple benefits. Start by sitting on your ankles, legs folded at your knees. Now gently inhale and as you exhale bend forward, stretching your hands to the front of your body (touching the floor), lengthening your spine. Make sure to elongate your spine. Rest in this comforting position for as long as you wish 🙂

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4. Static Butterfly Pose: For this pose, start by sitting in Padmasana or Lotus Pose. Now position your legs (bending your knees) in a way that the soles of both your feet touch each other. Try to position your legs as close to your pubic area as possible. Grasp your feet with both the hands and make sure to keep your back straight throughout the pose. Gently breathe in and out keeping all your senses calm.

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All the above mentioned poses are very beneficial in regulating menstrual flow. They help you in getting rid of spasms and relaxes all the muscles in your entire pelvic region and lower back. Most importantly, they stimulate your uterus and ovaries and helps you maintain a normal menstrual flow.

I hope practising these poses will help you in getting relief from your menstrual cramps as I have personally benefitted a lot from them 🙂