Archives for April 2017

April 28, 2017 By Dr. Viral Thakkar 12 Comments

Make Love: It’s Fun & Beneficial!

It cannot be denied, sex if consensual can be a lot of fun and has numerous benefits. In this blog, I will refer to ‘sex’ as ‘making love’, since that is exactly what I mean. The article will take you through the benefits of “making love” and not “sex”! So if you have a partner who is not that much “into it”, get them to read this blog and be ready for some fun!

Psychological Effect:
Making love has numerous psychological benefits. I am not referring to people into extensive meditation and the ones who have been able to channelise this sexual energy. But, for us ‘mortals’, sex is healthy. There is a deep energetic connection that bonds two people when they make love and it is not just the intermingling of juices.

Kamasutra not only describes the different ways to physical intimacy but, also speaks about equally involving your partner and developing a synergy for greater fulfilment. The physical bond builds an emotional connect which eventually leads to a happy family life. If you want to feel more connected to your partner, consider the simple act of saying “yes” to your partner, and see the shift in dynamics. If you’re both honoring each other correctly, sex will most likely help you feel closer to your love. Not to mention suppression of this primal need can distract a person from his routine activities, so might as well just do it and be happy.

Physical Effect:
Making love releases endorphins and oxytocin, and these feel-good hormones activate pleasure centers in the brain that create feelings of intimacy and relaxation, keeping anxiety and depression at bay. You don’t have to climax for the effects but, there is a surge of soothing hormones if you have an orgasm.

The same endorphins that help you de-stress can also relax your mind and body, and makes you sleep well. But, if you’re wild in the sack, highly active session can make you feel more energized than sleepy. Let it not be a snooze but, if you are sleeping thereafter, opt for a subdued session.

The endorphins that are released during an orgasm closely resemble morphine, and they effectively relieve pain. Have a migraine?? Even if your partner isn’t around, medicate by treating yourself with some solo sex!

Use your healthy days as sex days! People who have sex regularly were found to have higher levels of an antibody called immunoglobulin A (IgA), according to researchers at Wilkes University in Pennsylvania. These antibodies help combat diseases, enhances immunity & keeps the body safe from colds and flu.

Making love decreases the risk of prostate cancer as well. What better reason than this to slip into sheets with your partner!

Apart from making you feel good, making love makes you young and vital due to release of testosterone and estrogen. Estrogen also promotes soft skin and shiny hair.

The uterus contracts during orgasms and in the process, rids the body of cramp-causing compounds. The increased number of uterine contractions can also help expel blood and tissue more quickly, helping to end your period faster.

Sexual activity = modest workout on a treadmill. A romp can burn anywhere from 85 to 250 calories, depending on the length of the session. Your abs, back muscles, butt & thighs get a good workout.

It is also a workout for your pelvic floor muscles. When you have an orgasm, it causes contractions in those muscles, which strengthens them.

Slipping into the sheets with the one you love lowers your blood pressure & is good for your heart, because you are naturally in a relaxed state. It lowers your cholesterol by tipping the high density lipoprotein (HDL)/ Lower density lipoprotein (LDL). It keeps your estrogen and testosterone levels in balance; unbalance increases risk of osteoporosis and even heart disease.

Remember, the benefits listed above is for “making love” which implies consensual physical intimacy. Ensure when you indulge, it is consensual and preferably with one partner. Multiple partners creates a havoc with the body apart from creating risk of STDs (Many Indian scriptures stress on having one sexual partner because the cells in our body remember every physical touch on a subconscious level. Too many physical interaction lead to psychological & physical issues.).
Be safe and have a good time!

April 27, 2017 By Trishala Chopra 15 Comments

Decoding Energy Bars!

Image by Vegan Liftz

Energy bars have been the all-time snacking options for most. Earlier, it was popular only amongst sportsmen and women and body builders but,over time people on weight loss too have started munching on energy bars as their meal options.

The questions that most of my players ask is, how healthy are these energy bars? Would you recommend me adding these bars in my routine? Which energy bar is the best one? How to choose?

Energy bars have been a hit in the sports world but, what is bothering me is common people binging on energy bars. There is a huge range of energy bars available online or in the super markets and hence has become easily accessible.

Is it a boon or a bane?

I cannot label anything as good or bad but all I prefer doing is educating people about choosing the best one for them!

As the name suggests, energy bars were made to provide instant energy to the athletes and sports enthusiast but thesedays, it is slowly becoming meal replacement snack.

Is it worth skipping a meal? Let’s find out!

Let’s consider an Indian thali. When you eat an Indian thali, all nutrients are covered.

Macronutrients (Carbohydrates, proteins, fats)

Micronutrients (Vitamins and minerals)

As the name suggests, MACRO means larger quantities and MICRO means lesser quantities.

FIBRE and WATER are also very important. They are said to be most forgotten nutrient.

Depending upon the recipe, the amount is decided.

Let’s try and understand about how to read a nutritional label of any given energy bar: –

1. Carbohydrates

Energy bars have 10-60 grams of carbohydrates which varies from one brand to another.
It can be a mixture of simple and complex carbohydrates.
If energy bars contain more of oats, muesli then it means it is high on complex carbohydrates and the form of sugar in them makes up the simple carbohydrates.

2. Proteins

Energy bars have 5-25 grams of proteins depending on the source of proteins.
If it is a meal replacement bar then proteins are higher, if it is an instant energy bar then carbohydrates are higher.
Pea protein, soya protein, casein or whey protein are most common sources used in energy bars.

3. Fats

Energy bars have 3-5 grams of fats which completely depends on its nutrients.
Sometimes, fat content is higher depending on the amount of other nutrient groups added.

4. Calories

Most of the energy bars used by the athletes and sports enthusiasts are more than 500 calories.
People who eat energy bars as their snacking options then they should take care about the calories mentioned on the label and should always go for calories less than 250.

5. Fibre

It is one of the most forgotten nutrient but when it comes to energy bar, high fibres ones are to be choose only if you are having it as a snack.
If you are having an energy bar to boost up your energy before workout or any sport then low fibre ones should be preferred.
3-5 grams of fibre is ideally preferred if you are picking it up as a meal replacement snack.

6. Sugar

Energy bars might sound like a healthy option but you need to be very careful while picking one for you.
Most of the energy bars are loaded with unwanted sugar. Reading the nutritional label in such cases becomes very important.

Here are some key points which you should take care off before picking up an energy bar for yourself: –

Energy bars should have fat less than 5g
If you are choosing an energy bar as your meal replacement snack then go for the ones which are having at least 3-5 grams of fibre.
If you are having your energy bar before workout or any endurance exercises then you need to go for high carbohydrate bars.
If you are having your energy bar as a meal replacement snack then go for high protein bars.
If you are on any weight loss program, choose energy bars which are less than 500 calories.
If your energy bars are having large amounts of high fructose corn syrup or some other sugar source then try avoiding those bars.
Try to choose bars which have lesser ingredients.
Go for the ones with oats, muesli, honey and so on.

Energy bars are the most convenient snack option to go for but anything which is homemade has a higher preference!

Energy bars can be prepared at home with absolute ease!

Benefits of homemade energy bars: –

Cost effective.
Hygiene levels are maintained.
Better awareness about ingredients used.
Without any artificial preservatives or added colours.
Purest form of energy bars, can be made depending upon individual preferences.

Here are some energy bar recipes which can help you in getting a healthy dose of your snack option!

(1) Rasp-Chia Energy Bars!

Name of the ingredients	Quantity
Raspberries	1 cup
Chia Seeds	1 tbsp.
Rolled oats	1 cup
Walnuts	1 cup
Dates	1/4^th cup
Vanilla extract	1 tsp
Honey	1 tsp
Rock Salt	½ tsp
Lemon Juice	1 tsp

Method: –

Take raspberries, chia seeds, honey and lemon juice and place it in the food processor and keep processing it until it becomes smooth. Keep it aside for 15 mins. This becomes the chia seed jam.
Add rolled oats to the processor to make it as a coarse flour. Add walnuts, vanilla extract and rock salt to the coarse flour. Process it further and add seedless dates while the processor is on.
Once the mixture is prepared, spread it evenly on the pan and let it set.
Spread the chia seed jam on this mixture. Cover and keep it in the fridge for 2 hours.
Remove it, cut the bars in the desired shapes!
Enjoy!

Nutritional Label: –

Nutrition Facts
Nutrients	Nutrition per serving
Calories	307
Protein	6 g
Carbohydrates	45 g
Fats	5 g
Fibre	7 g
Sugar	18 g

(2) Choco-Nut Rush!

Name of the ingredients	Quantity
Raw Cashew Nuts	1 cup
Raw Almonds (Skinless)	1 cup
Shredded Coconut	½ cup
Cocoa Powder	3/4^thcup
Dates	1 cup
Vanilla extract	2 tbsp.
Rock Salt	½ tsp
Cold water	3 tbsp.

Method: –

Chop cashews, almonds, dates and keep it aside.
Combine chopped cashews, almonds, dates, cocoa powder and rock salt in a food processor.
Process all the ingredients till it becomes coarse. To this mixture add shredded coconut and process further.
To this, add vanilla extract and little cold water till it becomes moist.
Spread the mixture evenly on the pan and refrigerate it for 2 hours.
Cut it into desired shapes.
You can top it up with some Choco chips as well!

Nutrition Facts
Nutrients	Nutrition per serving
Calories	323
Protein	12 g
Carbohydrates	36 g
Fats	5 g
Fibre	8 g
Sugar	7 g

(3) Walnut-Fig Talks!

Name of the ingredients	Quantity
Raw walnuts	1 and ½ cups
Whole grain flour	1 cup
Baking soda	1/8^th spoon
Rock Salt	1/4^th tsp
Cinnamon	½ tsp
Honey	3 tbsp.
Figs	1 cup
Vanilla extract	1 tsp

Method: –

Chop walnuts, figs and keep it aside.
Combine chopped walnuts, figs, whole grain flour, cinnamon powder, baking soda and rock salt in a food processor.
Process all the ingredients till it becomes coarse.
To this mixture, add vanilla extract and little cold water till it becomes moist.
Spread the mixture evenly on the pan and refrigerate it for 2 hours.
Cut it into desired shapes.
You can top it up with some fresh fruits as well while eating!

Nutrition Facts
Nutrients	Nutrition per serving
Calories	200
Protein	8 g
Carbohydrates	28 g
Fats	5 g
Fibre	3 g
Sugar	7 g

I hope you like all these recipes! Being a naturopath I prefer home made things over anything else!

Do give your reviews!

April 26, 2017 By Harshita Dilawari 3 Comments

Ill effects of Midnight Snacking

It’s 12 midnight… and are you craving for food?? Do you want to eat a Pizza?

In today’s busy world everyone is chasing their dreams and busy struggling for the survival of the fittest, working through day and night to get successful. But, have you ever wondered in the process of getting successful what we are doing to ourselves? Are we stressing ourselves which is indirectly hampering our lifestyle?

This is not a phenomenon only with the adults, Urban kids and teenagers are also falling prey to this unhealthy lifestyle. Today, they are more familiar with gadgets than playing in the outdoors. They are becoming such gadget freaks that during night hours they spend hours watching movies or playing games on their I-Pads or other tablet devices with a big bowl of chips or some rolls or chocolates and so on for company.

Adults are staying awake watching their favourite fick or they are all red cheering for the red devils of Manchester United or you are just about to finish watching the’ Game of Throne’ or it could just be office work which is making you a nocturnal creature.

Mid-Night is one time when most people feel a craving for good and healthy snacks. Even if you’ve had dinner at 8, you’ll again start feeling hungry if you are awake late. And when this happens, most end up eating junk. Especially for all the weight watchers this is one thing which is very unhealthy. Unhealthy, because this does not necessarily mean that one is hungry, it could be just boredom due to being awake or a habit that’s one has developed over the years.

Health hazards of such a behaviour are many – from weight gain to bloating to acid reflux to triggering stress hormones and much more. Taking each into account let’s see what people usually crave and what could be the alternative if one can’t control that ‘’hunger pang’’ at midnight.

Ice Creams: When you open your fridge and find that a tub full of ice- cream, you would obviously eat it … so instead of the outside Ice Cream….how about making your own? take some ricotta cheese and blend some berries and nuts- your ice- cream is ready!

Craving salt: It could be chips, nachos, fries anything – but do you know it is full of saturated fats with oodles of salt which can really increase the unwanted BP and metabolism resulting in strokes and weight gain respectively. So how about having some roasted makhanas or puffed rice or wheat with rock salt and black pepper. Having avocados with some yoghurt is something which is not only healthy but yummy too.

Cookies / BrowniesAre one of the many which people/children adore having. These can hamper your sugar levels, spiking it high with running the controlled metabolism. Instead,have some fruits / homemade brownies/ sponged squeezed Rasgulla ( a Benagli Sweet) or simply 2-3 pieces of dark chocolate to control that temptation.

Nuts: Rich in trans fats, nuts can easily hamper our blood pressure levels, trigger that heart stroke and make anyone fatigued. Instead,have something sweet with a crunch, mix 1/2 cup of Crunch cereal with a small container of fat-free Greek yoghurt good to go with both fibre and protein. Even some fruits like dates, pomegranates can be had with some coating of nuts and dark chocolate emptying the temptations for both sweet and nuts.

Simply Pizza:Everyone’s delight, having pizza with loads of cheese and bread can spike up that sugar level. Hence, one can always have their own multigrain toasted pizza at home with a good choice of veggies and some healthy cheese.

Hence here I have jotted down a list of healthy snack which you could binge on: These are snacks especially for teenagers or youngsters who seldom like eating fruits.

1/2 cup Roasted Peanuts
1/2 cup Roasted While gram (Channa)1/2 cup protein mix (a mixture that is easily available with nuts and seeds)
1/2 cup roasted wheat (it’s a snack that is available just like puffed rice.)
1/2 cup roasted Mung bean ( Moong)1 medium bowl popcorn (no butter)
1 glass milk (saffron, cardomon can be added. coffee too can be added once in a a while but in moderation so as to prevent functional disturbances like sleep issues, being irritable and nervousness)
1 bowl papaya, cucumber, pomegranate
2 boiled egg whites (sprinkle black pepper over it )
Boiled Cauliflower with Olive Oil and Sea Salt
Crunchy Muesli + milk
Wheat Rusk ( 2 )
Green Tea / Black Coffee / Black Tea with roasted 5-7 almonds
Sprouts salad ( with olive oil dressing )
Boiled Kalachana salad ( with olive oil dressing )
Homemade Snack Mix
1 veg multigrain bread sandwich ( 2 multigrain bread slices, coleslaw)Bottom Line: Take that last bite before 9pm to be fitter and healthier!

April 25, 2017 By Dr Kumud S Wangnue 17 Comments

Health benefits of Blowing a conch

When I was growing up, I used to frequently visit my maternal grandparents’ in Chandigarh. My grandfather would begin his day daily with a prayer and this also included blowing the conch (Big Shell) with full strength thus generating a loud noise. According to Indian spiritual beliefs, the Conch is a very auspicious object which is blown before the commencement of any auspicious work.

Apart from its spiritual significance, did you know it’s useful for maintaining good health? Well, this is one of the reasons I learnt to blow the conch from my grandfather. It is also believed that when a Conch is blown, it radiates positive vibes and wards off negative energy in the environment.

I still remember that day when at the age of 70, my grandfather underwent a lung test at a medical institute, where he goes for his general he used to go for a general check-up. The doctor was amazed to find that his lungs were functioning at full capacity. The observations of the doctor had not only made grandpa go gaga but, the family felt proud of him too.

Blowing the conch is beneficial in many ways to our health. Mentioned in the Indian scriptures as a shell, it is used in medicines in the Ayurvedic system of medicine. Many diseases like jaundice, skin ailments, bones, teeth, stomach issues get resolved by drinking the water kept overnight in the conch. It has Calcium, Phosphorus, Magnesium and Sulphur.

The scalar sound waves that are generated by blowing the conch balance the chakras in the body-(https://goqii.com/blog/the-seven-chakras-in-human-body-and-kundalini/). The vibrations it produces purify the air and is believed to destroy the disease-causing germs in the atmosphere.

When the Conch is blown, energy is emitted from it, which reduces the strength of distressing frequencies. The other benefit is that it helps to develop good lung capacity. It is one of my favourite breathing exercises after Pranayama.

It not only enables us to inhale a lot of air but also helps in contracting the muscles from the face to the foot. Blood gushes and improves circulation supplying oxygen to each cell of our body.

The blowing of the Conch works on the thyroid, muscles of the neck and the vocal cords too. Not only this. It helps children and adults with problems with speech.

However, there is a word of caution, before starting on this, make sure you get in touch with someone who is in practice. Lastly, check with your doctor if you have high blood pressure, Hernia, Glaucoma as this process can cause extra pressure on the organs.