Archives for November 2017

November 30, 2017 By Trupti Vyas (Pandya) 1 Comment

Pulse of the Mind

What if there was something you could do right at this very minute to improve how engaged, productive, and creative self at work? As it turns out, there is a way, and you’re already doing it—breathing.

When you’re stressed, people often advise you to take a deep breath — and for a good reason, a new study shows. Slowing your breathing calms you, and by now scientists have also figured out how you can relax your brain through your breathing. It has to do with your brain’s pacemaker for breathing.

Here are several different relaxation techniques that you can try and see which one works best for you. And if your favourite approach fails to engage you, or you want some variety, you’ll have alternatives. You may also find the following tips helpful, let’s start with them?

Alternate Nostril Breath ( Anulom Viloma)

anulom vilom-image 1

Sit comfortably. Place the middle finger of right hand on your forehead; your thumb rests on your right nostril, your ring & any fingers rest on the left nostril.
Inhale & exhale. Close the right nostril with thumb; inhale through the left nostril for a count of 5.
Close both nostrils; hold your breath for a count of 5.
Lift thumb, exhale for 5 through the right nostril.
Inhale through the right nostril, hold, close right nostril & exhale through the left nostril. This ends round 1.
Repeat for 4 more rounds.

Benefits:

Balances the energy of the nervous system.
Has a profound stilling on the mind.

Note: We breathe in two-hour cycles: the first one, then the other nostril is dominant. Prolonged breathing through one side affects our energy. This restores the proper balance.

Complete Breath

active breathing-image 2

This breath can be done in a comfortable seated position.
Relax close your eyes.
Exhale completely. Inhale slowly & deeply through your nose. Allow your stomach to expand like a balloon. Sip your breath, filling your chest & lungs.
Hold your breath; exhale slowly through your nose, squeezing out all the stale air.
If you wish, count to maintain your rhythm; inhale for a count of 5, hold your breath for 15 and exhale for 10.
Repeat 5 times.

Benefits:

Relaxes the body & nervous system.
Purifies the respiratory system by expelling stale air.
Relieves tension & calms emotions.
Improves concentration.
Great for the complexion.

Breath of Fire ( kapalabhati )

Kapal-bhati-yoga-image 3

Sit Comfortably. Inhale and Exhale Completely.
Repeat these contractions. Focus on steady, quick Breathes that Emphasize the exhalation.
Start with 20 consecutive breathes: increase to 3 sets of 20. Breathe normally between sets.

Benefits:

Purifies and aerates the entire system.
Recharges and warms the body.
Increase oxygen improves concentration.

Note: Those who practice this breath daily say they no longer get colds. One caution: If Dizziness occurs, stop and Consult a yoga teacher For Guidance.

Sounding Breath ( Ujjayi )

Sit Comfortably.
Exhale completely.
Draw your Breath in Slowly through your nose.
As you inhale, slowly fill your abdomen and Lungs.
Contract your throat and make a soft hissing sound as you exhale, emptying your lungs completely.
Let your breath be long and slow.

Benefits:

Calms the Body and balance the nervous system.
Expels stale air from Lungs, purifying the respiratory system.
Slow the minds, calms the emotions.

Sufi Mother’s Breath.

Sit comfortably.
Exhale With a sigh to reset the diaphragm.
Breathe In through your nose for slow count 7. Hold Your Breath for a moment.
Breathe out through your nose for a count of 7. Hold your breath for a moment.
Repeat Several times.

Benefits:-

Promotes a feeling of being deeply nurtured.
As with all Deep breathing exercises, the increased flow of oxygen and improves the complexion and cleanses the inner organs.

Chin Press Breath ( Murcha Pranayam )

image 6 (1)

Sit comfortably with your back erect.
Inhale through your nose for a count of 7.
Lift the sternum and press your chin into your chest. Hold Your Breath for a count of 7.
Lift your chin away from your chest and exhale through your nose for a count of 7.
Repeat several times.

Benefits:-

Improve willpower and Concentration.
Stimulates the thyroid.
Stretches the back o the neck.
Promotes a sense of inner peace.

Cooling Breath ( Shitali Pranayam )

Sit Comfortably With Your Spine straight.
Curl the sides of your tongue to form a straw between your lips.
Inhale through the mouth for a count of 7 through the opening created by your Tongue.
Withdraw your tongue close your mouth, and hold your breath for a count of 7.
Exhale through your nose for a count of 7.
Repeat 5 or 6 times.

Benefits:-

Cleanse The Body of toxins.
Has a calming and cooling effect
Relieve a variety of stomach ailments.

Practice these different breathing techniques once or twice a day. Always do it at the same time, in order to enhance the sense of ritual and to establish a habit. Try to practice at least 10–20 minutes each day. It really makes a difference!

November 29, 2017 By Richa Athavale 1 Comment

Know your blood/ serum Creatinine

creatinine-private-blood-tests-in-london

When it comes to blood tests, most are aware of blood sugar, cholesterol or haemoglobin levels. In the current times, we also know about Vitamin B12, D, and Calcium etc. But, have you ever come across “blood/serum creatinine levels”?

Recently, I came across somebody I know well with high levels of high blood/ serum creatinine levels. And, observed there is a lot of confusion between “Blood/serum creatinine levels” & “creatinine” that one takes as a supplement while working out in the gym. These are two different things. In this blog, I am talking about –Blood Creatinine.

What does it means when you have high blood creatinine levels?

Creatinine is produced in the body constantly. It is a by-product of creatinine phosphate in the muscle. Its value depends on the muscle mass that one has. Creatinine is carried through the bloodstream to the kidneys. It is filtered out by the kidneys and thrown out of the body through urine. The kidneys maintain the creatinine levels in the blood to a normal range. A creatinine level is an indicator of kidney function. High creatinine levels is a warning for impaired kidney function.

High level of creatinine is found during:

Impaired kidney function
kidney disease like glomerulonephritis, pyelonephritis
Prostate disease
Kidney Stones (urinary tract blockage)
Heart disease
Diabetes
Medicines like ACE inhibitor (ACEI) or angiotensin II receptor antagonist (or angiotensin receptor blocker, ARB) taken.

creatinine-blood-test-s1-illustration

Creatinine Blood Test should be done if following symptoms are seen:

fatigue and trouble sleeping
loss of appetite
swelling in the face, wrists, ankles, or abdomen
lower back pain near the kidneys
changes in urine output and frequency
high blood pressure
nausea
vomiting

Normal Values of the Creatinine in Blood:

In male – 0.6 to 1.1 milligrams per dl of blood.

In female – 0.5 to 1.1 milligrams per dl of blood.

Infant – 0.2 milligram per dl of blood or above (due to less muscle mass).

A person with one kidney – 1.8 to 1.9 milligram per dl of the blood.

Lifestyle & Dietary modifications for high creatinine:

Reduce water/fluid intake: Fluid intake needs to be monitored. Do not restrict fluids unless there is a fluid overload problem. If fluid retention is a problem, limit salt intake.

Limit salt intake (Sodium): You should control the amount of salt going through the food. Add minimum salt as required. High sodium will cause water retention. Cut down on salt, cheese, pickles, instant soups, roasted and salted seeds and nuts & all types of fast foods. Specifically, avoid canned foods.

Limit Potassium: Low-salt substitutes are not good either, as they contain high levels of potassium. Restricted eating high potassium containing such as tomato, potato, nuts and chocolates etc.

Limit Phosphorus: Excess phosphorus can cause total kidney failure as well as bone disease and heart ailments. Reduce dairy products including milk, curd, and cheese. Cut down intake of foods like Shellfish, nuts, soya bean foods etc.

Control Calcium: It is another concern for kidney patients, causing serious bone disease in later years if not controlled.

Low protein diet: Low protein diet is recommended to reduce creatinine level. This avoids build-up of excess urea.

Cigarettes and Alcohol: kill you anyway and, also does not help in the case of high Creatinine either.

With diet control, the portion size also matters. If you eat in excess, the nutritional value changes considerably.

Be active & Exercise regularly: High-intensity exercise could lead to impressive results. It may also help lower your risk for high blood pressure and diabetes which are the two main causes that lead to developing CKD (Chronic Kidney Diseases).

Fruits and vegetables that are advised/not advised in kidney diseases:

It is advisable to take peaches, broccoli, onion, grapes, cabbage, pepper, cherries, cauliflower, apples, celery, berries, cucumber, pineapple, eggs, plums, green beans, tangerine, lettuce, watermelon and pears.
Restrict the intake of oranges and orange juice, asparagus, avocado, kiwi fruit, raisins or other dried fruits, bananas, cooked spinach, potatoes, pumpkin, prunes, etc.

November 28, 2017 By Zehra Fatima 4 Comments

Myths and Facts about Dieting

diet myths

Dieting is synonymous with Weight loss. But what does dieting mean? There is a lot of misconception among people that going on a diet means not eating enough food is dieting.

Let’s clear this misconception by proper examples and scientific approach.

1. Dieting means to skip meals?

The major misconception that leads to health risk is skipping meals which people assume will help them to achieve weight loss. Skipping meals will only increase acidity levels, more food cravings and large portion size. The sensible approach is to take lesser quantity food at regular intervals what we call as “small ad frequent meals”.

2.Reducing calories

Reducing calories doesn’t mean you skip your major course meals, for instance, skipping rice, roti or oats. The smart approach is to fill your stomach with low calorie and more fluid foods. If you take a salad plate include more cucumber and sprouts which will fill your stomach with a good amount of food but are low in calories.

3.Restrict non-vegetarian food

The non-vegetarian food contains all the essential amino acids that lack in vegetarian or vegan food. However, food preference is a matter of choice for each individual. If you choose chicken, fish or lean beef you are probably increasing proteins in your diet. Make sure the portion size is not more. Your plate should have more of low calorie, high protein food and less of calorie dense food.

4. Cut back on carbs to lose weight.

Carbohydrates come in different forms: simple and complex. Simple carbs found in foods like cookies and candy lack vitamins, minerals, and fibre. Cutting back on these sweets is a great way to eat healthier. Foods with complex carbs like whole-wheat bread, beans, and fruit, have lots of nutrients that are good for you. Cut back on simple carbs but keep complex carbs on the menu.

5. You need fat in your diet. Fat keeps you full and satisfied.

Fat is the slowest food component to clear the stomach. For ages, it was assumed that fatty foods slow digestion and keep you feeling full longer. Recent research proves that the proportion of sugar and fat has little or no difference in satiety ratings. What’s more, fat actually has twice the calories of protein or carbohydrates. In reality, protein tends to leave people feeling more satisfied than either carbohydrates or fat while fibre and whole grains affect feelings of fullness and satisfaction. To stay full longer, eat healthy foods that are high in fibre, like fruits and veggies and lots of healthy whole grains.

6. Only dieting will promote weight loss.

Weight loss is 50% with proper diet (as mentioned above) and 50% with exercise. You need to burn already stored calories in the body to lose weight. Extra calories and extra carbs are converted into fat in the body for storage. Extra proteins get converted to uric acid. You need to burn out and eliminate that extra energy. Choose exercise from low intensity to gradually increasing to moderate and then high.

7.Detoxification is the quickest way to lose weight.

The truth is that while detox actually does help you lose weight very quickly, most of the weight loss is body water and the weight will come right back on as soon as you stop doing it. Detox can also help you lose stool through diarrhoea and that will cause your weight to drop fast but as soon as you eat, the stool will build up again. You can lose only so much weight when participating in a cleanse diet. It is much better to lose weight the conventional way—through eating a low-calorie diet and exercising in order to lose the extra pounds.

November 25, 2017 By Palak Mittal 2 Comments

What should you eat before your workout?

pre workout meals1

It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best

For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.

Why proper pre-workout meals are necessary!

One of the reasons to have something to eat before you start your work out is to protect your muscles from overstrain by reducing the glycogen depletion and the breakdown of the muscle protein. Also, the levels of the stress hormone called cortisol can be maintained at the optimal level by giving your body the proper nutrition that it needs.

Pre-workout meals should be a combination of complex carbohydrates and simple carbohydrates for a slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise-induced muscle loss. When you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fibre.

Ideally, if you work out in the mid-day, afternoon or in the evening one should eat about 2-3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption. Some of the examples of pre work out meals can be whole wheat toast with banana and low-fat yoghurt and fruit smoothies with some granola bar or any traditional Indian balanced meal.

For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tend to be between 10-12 hours. During this overnight fast, your glycogen stores slowly decline because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit be the best choice.

I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results

#Fruits:

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The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.

#DryFruits – Almonds and Walnuts:

dried fruits

Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.

#Chia Seeds:

cia seeds

Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.

#Oatmeal:

oatmeal

Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.

But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.

#Lemon and Honey water:

lemon honey water

To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.

#Yogurt:

Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.

Have a happy workout by consuming the above-listed foods and stay fit and healthy!