Trupti Vyas has a specialization in Diet and Nutrition, which includes Weight Management Program and Healthy Lifestyle. She also has experience in the field of wellness, beauty and weight management program. She believes that one can easily remain fit with the help of various activities and correct exercise regime. As a lifestyle coach, She can help you believe in yourself and achieve your goals. Her Fitness Mantra is ‘Motivation takes you closer to a better quality of life through discipline’.

About Trupti Vyas (Pandya)

November 30, 2017 By Trupti Vyas (Pandya) Leave a 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!

June 6, 2017 By Trupti Vyas (Pandya) 9 Comments

Healing Hands: 5 hand Yoga Mudra to rescue

Everyone knows about yoga and the benefits it can bring to your life. This ancient form of exercise started in India and, has now reached far and wide across the world. Most want to be physically more active but, due to work pressures, stress and travelling schedules, workouts get disturbed and track of an individual’s fitness our progress is lost. So what can be done in such cases?

I have few ways on how we can be more active during the day by sparring few minutes in a day for our health. Just do simple ‘Hand Yoga’.

The importance of specific hand position is common in spiritual and healing arts tradition. India is home to perhaps the largest collection of such hand gestures. The Sanskrit word Mudra means “gesture”. These Hand gesture (Mudras) stimulates the flow of vital energy in unique ways, affecting organs, glands and nervous system of the body. Such gestures mainly used while doing yoga postures (Asanas), Pranayam (breathing practices) and Meditation.

Let’s learn about different types of Hand gestures (Mudras) and their benefits –

JNANA/ GYAN MUDRA- In this hand gesture (Mudra) thumb and index finger are touching and form a circle; the other three fingers are stretched casually. The palms are facing upwards. This hand gesture (Mudra) is known as the gesture of knowledge and wisdom. The Index Finger symbolizes the ego that is beaten by the universal wisdom, which is represented by thumb.

Benefit

It stimulates brain functions, the sense of touch and harmonizes the nervous system.
Calms the soul gives inner peace, promotes concentration as well as memory and helps in insomnia and depression.

AAKASH MUDRA- To perform this -the thumb and middle finger are brought together. The other fingers are casually stretching. Aakash stands for The Element of room or ether.

Benefit

It helps to overcome obstacles and blockades that is, stress related to personal or professional life.
It also helps with heart diseases, toothache, a stiff jaw, ear ache and weight regulation, strengthening bones, intuition and awareness are strengthened and feeling and thoughts are cleansed.

SUNYA MUDRA – In this you bend middle finger until it touches the ball below the thumb. The thumb performs light pressure on middle finger. The other fingers are stretched. Put your hands, palms facing up, on your thighs. Sunya Means “sky” or “zero”.

Benefits

It has a healing effect on the ear area and helps with different complaints such as ear aches, ringing in ears.
It can help with imbalance, dizziness, travel sickness, sea sickness and nausea brought by movement.
It helps in healing throat and nose infections.

– It is formed by folding the ring finger so that it touches the lower end of the thumb. The thumb pushes the ring finger slightly down and other fingers are casually stretched upwards. Surya Mudra activates the fire element of the body.

Benefits

It activates the metabolism therefore suited for people who want to lose body fat/ weight and improves their cholesterol levels.
It helps to heal cold by creating warmth inside the body.
It Helps To Strengthening the eyes and improve the eyesight.

JALODAR NASHAK MUDRA – To perform this, the small finger is bending towards the thumb. The thumb pushes the small finger slightly down. The thumb pushes the small finger slightly down. The Name of this hand gesture (Mudra) is made up of from three words JAL for “water”, UDAR for “ stomach”and NASHAK for “ finish”. The small finger represent the water element.

Benefits Of it-

It reduces excess water in the body. Swelling, excessive salivation, watering eyes, runny nose and heavy periods.

Apart From These 5 main hand gestures (Mudras), the other important hand gesture (Mudras) is DHANYI MUDRA which is a classical mediation gesture where hands lay causally in your lap which gives feeling of contentment and ATMANJALI or NAMASKAR which symbolises gratefulness or respect which lead to inner balance. Of mind and soul, and many more hand gestures (Mudras) are in the list.

You can try these hand gestures (Mudra) anywhere and anytime. Just Relax and be gentle. Activating the energy in your hands will in turn activate the corresponding energy in the rest of body and evoke sense of overall vitality. If you are new to yogic practices, then these hand gestures (Mudras) will be a great way to start practising this ancient form of fitness.

May 9, 2017 By Trupti Vyas (Pandya) 4 Comments

Healthy version of Green Coffee

After Water, the most preferred drink is either tea or coffee for most of us. Many usually begin their day with a cup of a bed tea or coffee. And, some even complaint of dullness or a headache without that first cup of tea or coffee.

A cup of black coffee provides almost no nutritional value. Some even prefer it with loaded Sugar. Coffee provides caffeine, a stimulant that boosts metabolism and gets people energetic But, Caffeine consumed in larger amount has many side effects such as dehydration, increase body stress levels, ,upsets stomach, hampering digestion and increases anxiety levels for the body.

Is there a healthier version of Coffee just as we have Green Tea? Yes there is Green Coffee

Before that let’s understand some basics of Coffee

There are three types of Normal coffee beans varieties:
Coffee Arabica.
Coffee Robusta
And the blended types.
How to differentiate from normal Coffee from Organic Green Coffee Beans?

Normal Coffee beans are light to dark in color as it depends upon region, temperature and roasting conditions. See Image given below-

Arabica coffee beans differ from Robusta coffee beans at many levels. See the following image –

Un-roasted bean color: In its un-roasted form, Arabica will be a darker shade of green, where Robusta tends to be more straw colored.

Arabica beans tend to have a sweeter, softer taste, with tones of sugar, fruit, and berries. Their acidity is higher, with that winey taste that characterizes coffee with excess while Robusta beans yield a harsher, bitter tasting cup often described as grain-like, oatmeal and woody. lint acidity.

Advantages of Green Coffee-

The Green Coffee that we get is derived from dried green coffee beans (Coffee Robusta) and has an active ingredient called Chlorogenic acid. (CGA).Latest research has confirmed that organic green coffee contains high concentrations of antioxidants in the range of 200 to 550mg per cup (6oz) – a level far exceeding that of green tea. But, although both green coffee and green tea contain high levels of antioxidants, green coffee tends to contain higher levels of the simple phenolicsand tea contains larger levels of catechin.

Other Variety of green coffee-

Organic Coffee:This Organic Coffee is grown on fertile volcanic soil, without pesticides and grown domestically without chemical fertilizers.
Organic Gourmet Coffee-Organic Gourmet Coffee is premium quality coffee (predominantly some of the best varieties of Coffee Arabica) that is grown organically. Based on content of caffeine it can be divided into two types, namely caffeinated and decaffeinated. From the point of view of health, the decaffeinated one will be the best but, you may have to compromise with the taste and flavor slightly.

Decaffeinated coffee– In this method of decaffeination the beans are steamed for about 30 minutes in order to open their pores. Once the coffee beans are receptive to a solvent, they are repeatedly rinsed with either methylene chloride or ethyl acetate for about 10 hours to remove the caffeine, which reduces harmful effect of caffeine.

How To Select And Store Organic Coffee?

1) If you bought whole beans, try to grind them just before you want to brew it to get the best flavor and aroma out of them. Buy only the fresh beans and if possible roast them at home.

2) Always buy “100% Organic Coffee”/ Decaffeinated beans. Do not compromise with “Contains Organic” type of coffee.

Benefit Of Green Coffee are many

Rich in anti-oxidants: Green Coffee beans are rich in antioxidants, which reduce the damaging effects of free radicals in our body and take care of our overall health. A number of studies have confirmed that raw and unprocessed green coffee beans possess 100% pure Chlorogenic Acid (CGA), which is basically an ester of caffeic acid having strong antioxidant properties. It can put a check on the levels of glucose in our bloodstream and prevent our skin cells from getting dented.
Good for skin, hair, reduces effect of free radical: Chlorogenic Acid present in green coffee beans can reduce the effects of free radicals in our body up to 10 times than regular green tea. As the beans are not roasted, there are some other anti-oxidative agents from the polyphenol family, ferulicacid, etc., which decelerate the ageing procedure and give us youthful skin, hair, prevent hair fall.
Boost metabolic rate – The Chlorogenic Acid present ingreen coffee beans is also known as a metabolism booster. It increases the Basal Metabolic Rate (BMR) of our body to a great extent, which minimizes excessive release of glucose from the liver into the blood. Due to the lack of glucose, our body starts burning the stored fat cells in order to fulfill its glucose requirement. Thus, pure green coffee beans raise our fat burning capability and eventually help us shed off excess weight.
Normal Recommendation – 2 cups Of Green Coffee in a day. You can have it either in hot form-(add pinch of Cinnamon Powder ) or Cold form-(by adding Ice + Mint )

Please Note – Many a times Green Coffee is a bean. There is also Green Coffee Bean Extract supplement with GarciniaCambogia but, it has many side effect because of high toxicity levels present in Such supplements are hazardous for the body. Try Avoid Using Them. The Food and Drug Administration (FDA) recommends not to use such products and be cautious when it comes to such supplements. If you take any medicines regularly, talk to your doctor before you start using green coffeesupplement. It interferes with many medicines.

Let’s Grab a Cup Of Green Coffee now and kick start you’re day with a healthy version of coffee.

December 27, 2016 By Trupti Vyas (Pandya) 1 Comment

Winter Recipes

Winter has set in and it is that time of the year when our body experiences tremendous changes in energy levels, metabolism and our food preference also changes. Winter is also the season which is full of colorful veggies and fruits in market. Our body needs extra vitamins and minerals to help combat cold weather, illness and to maintain your good health.

Let me share with you some nutritious food ideas that will help boost immunity and maintain energy levels through the day.

Here are 5 healthy dishes which will help you to keep warm on cold days-

Millet Vegetable pan bread (Bajra Dudhi Thepla)-

Ingredients–

(Bajra) Millet flour – 1 cup
Wheat flour – 1 cup
Bottle gourd (Dudhi)- 1 cup (grated)
Curd – 1/3 cup
Oil – ½ cup (to add in flour and roast theplas)
Green coriander – 2 tbsp (finely chopped)
Green chilly – 1-2 (finely chopped)
Ginger paste – 1 tsp
Asafoetida – 1 pinch
Cumin seeds – ½ tsp
Red chilly powder – ¼ tsp
Turmeric powder – ¼ tsp
Sesame seeds – 1 tsp (optional)
Salt – ½ tsp (as per taste)

Preparation

Take out flour in any big utensil. Mix wheat flour in the same bowl. Also add bottle gourd, ginger, green chilly, green coriander, Asafoetida, cumin seeds, red chilly powder, turmeric powder, sesame seeds, salt, 1 tbsp oil and curd. Add 1-2 tbsp water or as per requirement and knead soft dough. Keep aside the dough for 10-15 minutes so that it gets set.

Grease your hand with some oil and knead the dough. Pre-heat the pan (tawa). Take little amount of dough (lemon size) and make a round ball. Take one ball, dust it with dry flour and place it on rolling plate and roll into 6-7 inch diameter bread (thepla).

Place the rolled bread (thepla) on pre-heated pan (tawa) and when color of the bread (thepla) turns darker from surface then flip the side. Spread 1 tsp oil on the upper surface. Flip the side and spread some oil on this side as well. Roast the bread (thepla) on medium flame until it gets brown spots on both sides. Take it of the pan and place it in a plate.

Serve the Millet Vegetable pan bread (BajraLaukiTheplas) with curd (yogurt), Corainder paste or pickle or with any vegetables of your choice.

Suggestion: Mix finely chopped spinach in the flour for making Millet Spinach Breads (Bajra spinach thepla) and add finely chopped fresh fenugreek leaves for making millet fenugreek breads (bajramethitheplas).

Winter special Fenugreek seeds and edible gum sweet balls

Fenugreek seeds gum balls is a traditional recipe which can also be used as an Ayurveda treatment for various ailments, especially during winters. These sweet gum balls are not only known for their medicinal properties but also taste delicious.

These are prepared with Fenugreek seeds mixed with wheat flour and Jaggery. New mothers can have these sweet balls as dietary supplement or to overcome any post-delivery problems. People suffering from joints pain, especially in winters, can have this sweet.

Ingredients-

Fenugreek(methi) seeds- 100gms.
Milk- ½ litre(2-1/2 cup)
Wheat flour-300gm(1-1/2cup)
Ghee- 250gm(1-1/2 cup)
Edible gum (Gond)-100gms- (1/2 cup)
Almonds-30-35.
Black Pepper- 8-10.
Cumin powder-2tsp.
Dry ginger- 2tsp
Green Cardamom- 10-12
Cinnamon-4 pieces.
Nutmeg-2
Jageery-1-1/2cup

Preparation:

Clean Fenugreek (Methi) seeds properly(wash seeds then put them in a thick cotton cloth and leave it in the sun to dry, cloth can be washed and used again). Put clean seeds in a mixer and make a thick paste somewhat similar to flour. Boil milk.

Put the grounded Fenugreek (Methi) in milk and let it soak for 8-10 hours.

Cut almonds into small pieces. Gently crush black pepper(break 1 pepper into 4-5 pieces), crush cinnamon and nutmeg into fine powder. Peel Cardamom (Elaichi) and crush it as well.Pour 1/2 cup clarified butter (Ghee) ina pan, fry soaked (Fenugreek) on a medium flame till it turns light brown and smells good. Remove the mixture in a plate.

Put the remainingclarified butter(Ghee) in the pan and heat, fry Edible gum(Gond) and take it out on a plate(fry Gond on a law flame). Fry flour in leftover Ghee in the pan till it becomes light brown then take it out.

Put 1 tspclarified butter in the pan followed by the pieces ofJaggery(Gur), melt Jageery (Gur) into liquid form (Chashni) on a low flame. Add Cumin (Jeera) powder, Dry Ginger(Sauntth) powder, cut almonds, black pepper, cinnamon, nutmeg, Cardamom in the Liquid syrup of Jageeryand mix well.

Take little amounts of the mixture, shape it into small balls similar to a lemon and put it on a plate. Keep Fenugreek seeds and edible gum sweet balls (MethiLadoos) in open air for 4-5 hours.

The sweet is ready, keep them in an air tight container and eat one sweet ball every morning or evening with warm milk. This prevents pain in joints, back and pain due to the cold.

CARROT CAKE SNACKS BITE-

Ingredients-

21/4 cups shreddedcarrots
3/4cups date (about 10 large dates)
2/3cups coconut (shredded or flaked)
1/2cups walnuts
1/2cups sunflowerseeds
1 teaspooncinnamon
1/4teaspoons groundginger
1/8cups toasted sesame seeds
1/8cups shreddedcoconut.
1/8cups chopped almonds

Preparation

In a food processor, blend all the snack bite ingredients together.Scoop out full grinded mixture in a bowl and roll it into a ball.

Roll the balls in sesame seeds, coconut, or chopped almonds for additional crunch. Use the listed optional ingredients to determine the amount of sesame seeds, coconut, or almonds you need.

Store refrigerated or in an air tight container.

Spinach with Chickpeas Green salad-

Ingredient–

1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
½ onion, diced
300g frozen spinach, thawed and drained well
400gtin chickpeas and green peas, drained and boiled.
1/2 teaspoon cumin
1/2 teaspoon salt

Preparation: Take 400gm of chickpeas and green peas in a pressure cooker. Add half a litre water to it and cook till 4 whistle blow. Let it cool for some time. Heat the olive oil in a frying pan over medium-low heat. Add and Cook the garlic and onion in the oil until translucent, about 5 minutes. Add and Stir in the spinach, chickpeas, green peas, cumin and salt. Use your stirring spoon to lightly mash the beans as the mixture cooks. Allow to cook until it getsthoroughly heated. Serve it hot.

Green Greek Smoothies-

Ingredients-

Cup freshly cut pieces of kiwi.
A bowl of Greek yogurt.
½ cup of milk.
Pinch of grounded cardamom.
1 tsp of (water) soaked chia seeds
Fresh Mint Leaves

In a blender,place kiwi, yogurt and milk and blend it for about 1 minute or until smooth.Pour into the glass, and sprinkle with cardamom. Garnish with mint leaves and add 1 tsp of soaked chia seed on it. Serve immediately.

Tip- You can also try other winter fruits and veggies– like oranges, apple, spinach, Beets instead of Kiwi.

Try these healthy and delicious winter warming recipes. And, don’t let the cold weather keep you from enjoying fresh homemade foods. Let’s Enjoy!