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Fatty fruit Avocado is an all-star Nutrient

 

AvocadoA tree native to Mexico, Avocado is one fruit that is nutrient packed as well as has healthy fats thus making it a unique fruit.

Initially, one does get averse to this fruit due to its hard texture but, it is known for its high nutrient value. It has a hard black green outer skin and is extremely creamy inside. Avacados have become an incredibly popular food among health conscious people. And, this does not come as a surprise to me as it does have lots of health properties.

Infact, today, this fruit is easily available in supermarkets. One has a choice to choose either the ripe fruit that is ready to be eaten or buy raw then ripe them and refrigerate it for a week. One should take care it should not be cut because, once cut it gets exposed to air and turns brown and with that the fruit’s nutrient properties get oxidised. Avacados can be consumed daily but, in moderation.

Let’s take a peek into the benefits of Avocado:

  1. Avocados are rich in phytochemicals, hence helps in increasing immunity.
  2. It has 4gms of protein higher than any other fruit.
  3. It has monounsaturated fats (oleic acid) which helps in lowering bad cholesterol.
  4. The sugar content (fructose) is also less compared to other fruits.
  5. Avocados are an excellent source of vitamin K, Vitamin B complex, vitamin C, and vitamin E, and viatamin A.
  6. It contains copper, iron, phosphorus, magnesium, and potassium. Potassium is an important mineral that most people do get enough of. Avacados are very high in potassium which supports healthy blood pressure levels.
  7. A medium avocado contains 11 grams of fiber, which is close to half of the daily recommended fibre intake. Fiber can have various important benefits for weight loss and metabolic health.
  8. It slows down the digestion hence controls the blood sugar level.

As they say all good things come with some bad points. Avacados also has its disadvantages. These are

  1. One can develop an allergy with this fruit.
  2. It has saturated fats along with monounsaturated fats which can lead to weight gain.

Avocado can be eaten as it is or in the form of milkshakes, salad, soups and sandwiches. Avocado oil is available in the market and can be used for cooking.

Given all the positive health benefits that Avacado has, it is an excellent reason to always include this healthy fat source when you eat fruits. Without it, a lot of the beneficial plant nutrients will go waste. So do include it to make your diet healthy.

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Bone health for life and ways to make them strong

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I am not sure how many in India have watched this ad commercial on television which shows a woman asking her friend “what do you do for calcium” and other answers “Milk”…the friend repeats her question again and says “I understand Milk but, what do you do for calcium”, the second lady repeats ‘Milk’ again…

Basically, the first woman was trying to find out for the absorption of calcium from milk what does she do? The answer to this question is plain and simple-Vitamin D. Vitamin D is essential for the absorption of calcium. If Vitamin D level drops from the blood, calcium will not get absorbed. Therefore it is imperative that an individual always checks vitamin D level before popping in calcium tablets.

What is the bone made up of? Calcium is the answer that most people would give. Agreed but, along with that phosphorus, magnesium, zinc, folic acid, vitamin c, vitamin A, vitamin D, vitamin K, vitamin B complex, fats, proteins are also necessary for healthy bones. Foods sources are milk and milk products, dark leafy vegetables, soyabean, oil seeds, carrot juice etc

Bones are an integral part of the weight of the human body. They are the substance which forms our skeleton…and because of the skeleton our body looks well structured. Bone formation starts from the womb itself and continues till the age of puberty. When we are young bone growth is faster and as we Age it becomes slow and in the latter stages of life age it becomes brittle (the condition is called osteoporosis). We have to look after our bone health from early stages of life. Here are the factors which affects bones.

  1. Calcium and vitamin D in your diet- Less of this will not form a good bone density so early bone loss and there is an increased risk of fractures.
  2. Physically inactive: Our body is meant to move and be active in order to developing in terms of healthy bones.
  3. Tobacco and alcohol (You might want to explain here how tobacco and alcohol lead to weak bone)
  4. Age: Bones become thinner and weaker as you age.
  5. Family history will put it on higher risk.
  6. Gender and Hormone levels: In women, bone loss increases during menopause due to low estrogen levels. In men, bone loss increases due to low testosterone.
  7. Eating disorders and other conditions: People who have anorexia nervosa or bulimia nervosa they are at higher risk of bone loss. Also, bariatric surgery and conditions like Crohn’s disease, celiac disease and Cushing’s disease can affect body’s ability to absorb calcium.
  8. Smoking and tobacco leads to low bone mineral density, increased levels of the hormone (cortisol) leads to a bone break down and bone fractures.
  9. Long term alcohol consumption interferes with bone growth and replacement of bone tissue.Alcohol consumption during adolescence reduces peak bone mass and can result in relatively weak adult bones that are more susceptible to fracture. In adults, alcohol consumption can disrupt the ongoing balance between the erosion and the remodelling of bone tissue, contributing to alcoholic bone disease. 

This week we are celebrating International Yoga week. Bone health can further be strengthened with the help of Yoga.

Yoga strengthens the areas which are most likely to suffer such as the hips, spine, and wrists. Yoga can help maintain bone density of these body parts. Poses that focus on the spine can also help improve posture, preventing the stooping of the back.

Finally let’s not ignore the fact that healthy bones starts with early age. Take step towards being active and having good food to make your bones stronger. It’s never too late to start.

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7 Minute Workout

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Most of us are busy these days with no time left in hand to do regular workouts or any other daily activities. What do you mean by workouts? Spending an hour in gym or doing something on your own to be fit and healthy.

I have seen many people doing workouts in gym and spending hours there but, is it really worth it?

Getting into shape does not require spending hours in gym, FAD diet plans or using state of the art equipment. In fact, our own bodyweight is all you need to effectively exercise and achieve the shape you want. Bodyweight training works and it is inexpensive and convenient too. Let’s not make Work pressure as our excuse and find out a time either in the morning or evening for just 7 min workout.

7 min workout is a high-intensity interval training workout that includes prolonged endurance training which provides many of the fitness benefits in much less time. It directly targets the overall fitness. It helps in increasing metabolic rate. While doing the workouts your body releases the endorphin which helps to reduce stress.

This workout does not require equipment and you can use your own body weight, a chair and a wall, etc.

To burn the most amount of fat in the shortest amount of time, the following moves are best-

  1. Jumping Jacks- This classic cardio move is a great way to warm up and it beneficial for heart and lungs. It improves strength and endurance, increases the metabolic rate and burns calories.
  1. Wall Sit- Who needs a chair when there’s a wall? Wall Sits are great in working out the two groups of muscles in your thigh. Repetitions of Wall Sits would naturally give you thighs that can withstand prolonged strenuous activities.
  1. PushUp – Doing Pushups allow you to provide a full body workout, allowing you to access many muscle groups at once. You can work the quads, hamstrings, calves, chest, shoulders and arms all at the same time with a few pushups. You will notice that performing push up reps regularly will help you get a more toned chest, shoulders, forearms, upper arms and wrists. It stimulates the metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.
  1. Abdominal Crunch – Crunches works on the rectus abdomen muscle. It is mainly just a core working exercise and burns less calories comparatively but, they move in a controlled manner, flexing and releasing the core muscles thus helping to build the abs.
  1. Step up onto Chair – This exercise is great for targeting your quad and gluteus maximus muscles, giving you strong, powerful legs.
  2. Squat – Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. Squats engage the core muscles of the body. The result is a tighter, flatter abdomen and a stronger lower back.
  1. Triceps dip on Chair – It is a triceps-strengthening and a most effective body-weight exercise. Dips target your triceps, the muscles on the back of your upper arm.
  1. Plank – The plank exercise helps to strengthen midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints. It helps in reducing belly fat, reduce back pain. At a time, it works on all your core muscles.
  1. High Knees running in place – This is a nice warm-up. It is a great practice for runners and athletes to improve running form and develop lower body muscles. It also enhances your strength, speed, balance and flexibility. It provides you more energy, burns calories, builds muscles and enhances blood circulation.
  1. Lunges – The lunge is an easy-to-learn, safe and incredibly effective exercise. Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body.
  1. Push up and rotation – This exercise is great for building shoulder stabilization and strengthening your entire core. Don’t let your hips drop when you go into side rotation. Try to keep everything in a straight diagonal line throughout.
  1. Side Plank – It works your entire core, but particularly targets an often weak muscle called the quadratus lumborum. It helps to reduce risk for lower back pains. It improves your balance and structure.

The exercises should be performed in rapid succession, allowing 30 seconds for each with 10 secondss rest in between and proper warm up and stretching required.

Here you have to give only 7 mins to your health which is equal to 0.5% of your day to your body and you are done with your workouts.

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WORKOUTS IN A 10 SQUARE FEET AREA

 

burpeeOne of the biggest reasons for not exercising is largely due to lack of time and not being able to make it to the gym. Reasons could be varied such as dislike to visit the gym and lift weights, especially for women. Well, it’s not necessary for you to go to the gym, you can work out at your own home, office cabin or at any place which is just no more than 10 square feet in measurement.

Yes , you heard it right. You can do your complete body workout in just 10 square feet area. Let’s have a detailed look at the different types of training you can do in a little place.

  1. You can do aerobic (cardio) exercises with your own body weight and also with a very basic equipment like a skipping rope.

You can do exercises like jumping jacks, mountain climbers, burpees, high knees, spot jogging, spot jumping, hot feets etc. These are few of the very basic and effective exercises to raise your heart beat up and build cardio vascular strength. Per session you can select 3-4 exercise as a part of the session and can do each exercise for 15-20 seconds and then take 5-10 seconds of rest between each exercise.

  1. You can do strength training with your own body weight or basic equipment like resistance tube or a pair of dumbells or barbells. You can do free hand body weight exercises like squats, jump squats, wall squats, push-ups, supported push-ups (on your knees), tricep dips on a chair or on the floor, leg raises , lunges, leg extensions on chair. Also with a pair of dumbbell or barbells or with resistance band you can do bicep curls , triceps extensions, shoulder presses, rowing , squats, lunges etc.
  2. You can do a specific core workout session which includes exercises to be done for lower back and abs. Core session is extremely important. Exercises like back extension, superman raises , child pose, cat & camel thrust , pelvic raises will strengthen and stretch your lower back. On the other hand, exercises like crunches, bicycle crunches, leg raises, scissor kicks, flutter kicks, planks, side planks etc. will work on your abdominal muscles.
  3. You can do stretching exercises, yoga, power yoga and different types of breathing exercises. Stretching exercises, Yoga, power yoga and breathing exercises will improve your flexibility and burn fats as well. Yes, that’s right. Oxygen burns fats, so the more you focus on breathing exercises the more you burn fat and keep your cells healthy by providing oxygen to your body.

These are the exercises which you can do in a very small place like 10 square feet area and, can still focus on your overall fitness by improving strength, stamina and flexibility. You can plan it well according to your schedule and do each of these variety exercises at least once in a week.

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