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Archives for January 2015

January 19, 2015 By Ashwinkumar Rahate Leave a Comment

Squats and its benefits

squats

Human’s have been doing squats since time in memorial. Squat is a natural movement that humans have been doing since they existed. The great ‘ Gama’ became a world champion wrestler in 1910 using the Squat routine.

It is one of the important exercise and known as the ‘King of all exercises’. Squat is a compound full body exercise as more than one joint are involved during the squats. It works your whole body from head to toe.

You squat by bending through your hips and knees wit weight on your upper back until your hips come over your knees.

Squats targets Quadriceps, Gluteus ( hip0 muscle) maxims and hamstrings primarily and Gluteus medias, Gluteus minimus, Adductors , Gastrocnemius , soleus , Erector spine secondary muscles. Squats helps in gaining overall strength and muscles.

Even if you do not do aggressive workouts or gymming , doing squats daily is a good form exercise. There are several benefits of doing squats. Lets look at each of them

Benefits of Squats:

  • Burn More Calories
    As I have mentioned above, Squats exercise is multi joints or compound movement as it targets maximum muscles. Once maximum muscles are targeted it helps to burn more calories.
  • Burn Fats
    Squat targets multiple muscles at a time as a result of which testosterone level increases which in turn helps to burn more fats.
  • Build balance and Posture
    The Squats exercise enables to build balance as well as good posture.
  • Makes knee and hip joint strong and flexible
    Contrary to the popular belief that squats aren’t bad for your knees and lower back. In fact, if done properly under proper guidance you will strengthen the muscles surrounding your knees and lower back. Squats helps to make knee and hip joint stronger and flexible.
  • Improve blood circulation
    Squat exercise helps to improve blood circulation to the entire body due to which the muscles get more oxygen and essential nutrients.
  • Squat exercise increases core strength
    Squats with the proper posture will help to improve core strength.

How to perform basic squats

Stand with your feet, hip, back straight and shoulders apart. Move your hip back and bend your knees. Knee joint and hip joints should be moved at the same time. For better balance you can raise your arms in the front till shoulder level. Then return to the standing position. This should be repeated 10 times and 3 sessions of 10 each should be done.

Breathing during the Squats

Breathing is very important in any exercise. Inhale while going down and exhale while coming up.

To make this exercise more intense you can use dumbbells or barbells .

Who should avoid squats

The persons suffering from already existent knee injury and sleep disk (lower back pain) should avoid squats

Disclaimer: Before starting any form of exercise please take your physician and trainer’s advise

January 16, 2015 By Aqsa Shaikh 3 Comments

Protein importance for muscles strength

protein-foods

Sometimes we wonder how to build up protein, one very important thing that crops up in every human’s mind in terms of muscle development is “weight training” which is in a way correct, weight training is very important to build those muscles but diet is equally important. Wight training — creates microscopic tears in your muscles.

The nutrients you eat determine how well your muscles repair these tears and, in turn, how much strength you gain. Apart from eating healthful food, you must get enough sleep and eat frequent meals for the greatest muscular strength. Do you know that your fitness is 70% of your diet and 30% of your workouts?

For an example you have your vehicle, a car but you don’t have its key… Will you be able to drive the car? Absolutely not… Similarly, here the weight training is the car, and the key is your diet, a perfect amount of protein is very necessary for your muscle development. The most important nutrient in muscle repair, which allows your muscles to become stronger, is protein.

The Amount of protein for a sedentary person would be Approx 0.5 to 0.8 Grams, and for a active person who do rigorous activities, he needs at least 1.5 to 1 gram of protein for 1Kg. Protein is a macro nutrient necessary for the proper growth and function of the human body.. Any excess protein is turned into energy by the body. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.

Ideal sources for building strength are complete protein sources, rather than incomplete proteins, states the National Strength and Conditioning Association. Complete proteins contain each of the nine essential amino acids. Sources include milk, yogurt, eggs, cheese, soy products, poultry, fish and meat. For the best benefit to your strength, consume a source of complete protein within 30 minutes of finishing your workout

Some of the good protein options are:-

1-Turkey and chicken breast

2-Fish ( tuna, salmon, halibut )

3-Cheese ( Non-fat mozzarella )

4-Lean beef ( Low fat )

5-Tofu

6-Beans ( Mature soy  beans )

7-Eggs ( Egg whites specially )

8-Yougurt, milk and soy milk

9-Nuts and seeds (Pumpkin and watermelon seeds, peanuts and almond )

So the next time you are going to prepare for your muscle build up, try to keep these things in mind. And keeping these things on track doesn’t mean that you avoid the other nutrients. They are equally important.

January 14, 2015 By ASHWINI PRAKASH CHAUDHARI Leave a Comment

Have a Rainbow in your plate

rainbow-eating

Monsoons are the time when we see rainbows in the sky. Just like the rainbow in the sky did you know that you can have a rainbow in your plate daily? Rainbow in your plate refers to eating colourful fruits and veggies daily. Wondering what do I mean by this? Have you ever heard of a rainbow diet? It’s not an actual diet – it refers to choosing fruits and vegetables of every colour that is there in the rainbow.

We have always been told to ‘eat our greens’, but now health experts say it’s just as important to eat our reds, oranges, yellows, blues and purples, too…Fruits and vegetables fall in five different colour categories- Red, Purple/Blue, Orange, Green and White/Brown. Each colour carries its own set of unique disease fighting chemicals called Phytochemicals.

The phytochemicals are responsible to give the fruits and vegetables their vibrant colour and of course some of their healthy properties. Fruits and vegetables contain hundreds of colourful phytochemicals that act as antioxidants, which help to ‘mop up’ potentially harmful molecules called free radicals before they get a chance to damage cells.

Eating the full rainbow of foods regularly helps to give your body the nutrients it needs. All those different colours will add plenty of flavours and textures to your dishes, making meals not just more healthy, but more enjoyable and satisfying.

Research has shown that eating a variety of these nutrients can work together to:

  • Strengthen your immune system
  • Lower your risk for certain cancers
  • Help ward off type 2 diabetes
  • Reduce high blood pressure
  • Prevent some eye diseases
  • Maintain urinary tract health
  • Maintain heart health
  • Improve memory
  • Help build strong bones and teeth

So what’s in these Colours?

Choose from: Raspberries, Cranberries, Strawberries, Cherries, Pomegranates, Red Apples, Grapes, Watermelon, Guava, Red Capsicum, Tomatoes, Peppers, Radishes, Red peppers, Red Onions and Potatoes.

RED- Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer, especially prostate cancer, keep our heart healthy, improve vision and avoid urinary tract infections. We absorb lycopene more easily when foods have been heated, so processed tomatoes are better than Raw. Fat, such as olive oil or cheese, also helps enhance absorption.

ORANGE/YELLOW– Choose from: Apricots, Cantaloupe, Mangoes, Peaches, Papaya, Oranges, Lemon, Grapefruit, Pineapple, Carrots, Sweet Potatoes, Yellow and Orange Peppers,Pumpkin and Sweet Corn.

Carotenoids are the ones who are responsible to give this group their vibrant colour. A well-known Carotenoid called Betacarotene is found in Sweet Potatoes, Pumpkins and Carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes, healthy eyes and helps maintaining the skin and cells that line the airways and the digestive and urinary tracts. Another Carotenoid called Lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness. Beta-cryptoxanthin – in Mangoes,Nectarines, Peaches, Peppers and Citrus fruit – may maintain the respiratory tract, reduce the risk of lung cancer and ease inflammation associated with arthritis.

GREEN-Choose from: Asparagus, Avocado, Spinach, Lettuce, Lime, Cucumber, Broccoli, Leafy Cabbage, Green Beans, Peas, Sugar Snap Peas, Mangetout, Cress, Peppers, Spring Onions, Leeks, Green Apples, Green Grapes and Kiwi Fruit.

Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Research shows that lutein and zeaxanthin act as ‘natural’ sunglasses and filter out harmful light that can damage the eyes. A good intake of these antioxidants may help prevent age-related macular degeneration, a leading cause of blindness, and may help protect against cataracts. Leafy veggies such as Spinach and Broccoli are also excellent sources of Folate.

PURPLE /BLUE-Choose from: Blackberries, Blueberries, Grapes, Black currants, Plums, Prunes, Raisins, Purple Cabbage, Red onions, Brinjal and Beetroot.

The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease. Good intakes of anthocyanins have also been linked to improving balance, co-ordination and short-term memory in old age, as well as better vision, although more research needs to be carried out to confirm these findings. Research shows that proanthocyanidins may help to protect against urinary tract infections.

BROWN/WHITE-Choose from: Cauliflower, Mushroom, Garlic, Banana, Potatoes, Dates, Onions, Ginger, Turnip.

White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

Your Daily Quota

  • Children 2 to 6 years oldshould get three servings of vegetables and two servings of fruit, that’s a total of five.
  • Children older than 6, teenage girls, active women and most men should get at least four servings of vegetables and three servings of fruit, a total of seven.
  • Teenage boys and active menshould get five servings of vegetables and four servings of fruits, a total of nine.

Create a Rainbow in Your Plate

Make a tropical rainbow fruit salad with fruits of each colour: Oranges, Strawberries, Mango, Watermelon, Kiwifruit, Bananas, and Blueberries. Stir fry your own mix of vegetables using each colour: Onions, Carrots, Baby Corn, Broccoli and Mushrooms.

Fruits and vegetables tend to be filling and low in calories, they can also be a good way to help you reduce or manage your weight. So eat a Rainbow even when it is not raining.

January 12, 2015 By Neha Morche 4 Comments

Health Benefits of Chia Seeds

Health Benefits of Chia Seeds

Chia seeds also known as Sabja (in Hindi). Most of us are aware of the fact that Chia seeds are a body coolant but they have other hidden benefits as well.

Listed below are the benefits and ways to consume them and some of side effects too.

Benefits

  • Chia seeds are rich in omega 3 essential fats, helps in reducing high blood pressure and promotes efficient nerve transmission.
  • It stabilizes blood sugar levels.
  • It has anti-inflammatory properties which is effective in reducing the pain and inflammation of Arthritis.
  • Being low in calorie, it also boosts metabolism and promotes lean muscle mass as it comprises of proteins, Hence it can be used for weight management programme.
  • Due to its antioxidants properties it has got longer shelf life.
  • It has minerals and vitamins which improves the hair and skin condition.
  • Once soaked in water, chia seeds makes us feel full faster thus controls the binge eating, reduces the cravings for fatty foods and cleanses the digestive system.
  • Chia seeds absorb a lot of water and so after consumption it helps in keeping well hydrated for longer.
  • Interestingly it does not have a strong taste unlike other seeds, hence they can be easily used in various recipes without changing the original taste.

These seeds are so versatile that you can use them in different recipes. You can sprinkle them on salads as seasonings, spread them on your bread mixed with vegetables, add to your ice creams, smoothies, milk shakes, Shorba, puddings, juices, yogurt, oat meals, muffins, pastas, noodles, pizza, and cakes, etc.

Eating two spoonful Chia seeds every day in any form can help you stay healthy and fit.  Before we include Chia seed in our diet we need to be careful. Studies have shown that  few people have encountered various side effects of Chia seeds, such as, gastrointestinal problems, allergies, blood pressure disorders.

Pregnant and lactating mother, people under medication, and unwell patients should strictly consult their doctor before making it a part of the daily diet. But if Chia seeds suit your system then you can add them to your recipes (as mentioned above). Surely it provides you a great health and vitality improving your immune system.

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