EASY HACKS TO CUT DOWN ON SUGAR

What is sugar 

Sugar is sucrose, a molecule comprised of 12 atoms of carbons, 22 atoms of hydrogen and 11 atoms of oxygen. Sucrose is comprised of fructose and glucose. 

Simply speaking, its a carbohydrate that is produced naturally in plants such as sugar cane and sugar beets. It is then processed to get the refined sugar.

Why should you cut down refined sugar 

Sugar is an empty calorie. Empty calories are foods that provides high amount of energy with very little or zero nutritional value. No healthy fats, no proteins, no enzymes, no vitamins, just empty calories that are quickly digested by the body and usually causes imbalance in your sugar level. 

Sugar that doesn't get broken down by the body will be converted to fat and hence the weight gain. It is also bad for your teeth because it provides easily digestible energy for the bad bacteria in our mouth.

It weakens your collagen and elastin (These are proteins that makes the skin supple and soft ) so makes your skin dull and loose. Gives rise to wrinkles and creases in the skin. So, in short , sugar is ageing your skin..Mind it Ladies !

How to cut down 

Start off small - If you are eating two sugary snacks a day, cut back to one. If you usually add 3 tsp of sugar in tea/coffee, cut back to two. Cut a little bit more each week. Soon your taste buds will adjust to lower amounts of sugar and you will be used to not adding any sugar at all.

Check the food labels -  Make it a habit to start checking the labels of the food. Sugar is not only added to the obvious things like chocolates, cakes, colas and cookies. It is also added to things like flavored yogurt, chocolate milk, sweetened breakfast cereal, fruit drinks, granola bars, nut butters, ketchup, sauces, crackers, breads etc

Words to look out for on the label are high fructose corn syrup, cane syrup, molasses, sucrose ( or any word ending in "-ose" )

The ultimate goal is to teach yourself how much sugar you are consuming and becoming aware of the amount.

Substitute sugar with healthy alternatives - If you have a sweet tooth, try satisfying your sweet cravings with healthy alternatives like fruits, jaggery, organic honey, dates, raisins, dried figs, dark chocolate ( one square a day ), seasame/peanut chikki, home made dry fruits balls(laddoo), hung sweet curd with fruits and nuts, puran poli etc

Add healthy fats and proteins -  Sugar is addicting and it is usually our go-to when we are starved or tired. Instead of reaching for that sugary snack, may be we can munch on almonds, cashews, walnuts, pumpkin seeds etc. Basically something more substantial that wont spike our blood sugar levels. Adding healthy fats and proteins keeps us feeling fuller for longer and helps to curb sugar cravings.

No sugar challenge -  Set an achievable goal for cutting down on added sugar and then take the challenge with your family or a friend. Start small and see how far you can go.

Cutting down sugar is a lifestyle change. There is no need to deprive yourself completely else you will become miserable. You just have to be mindful about it. If you have successfully cut down, share your success story with others too.

FOODS THAT DESTROY YOUR IMMUNE SYSTEM

Do you often feel sick, fatigued, lack of concentration, have digestive disorders or other nagging symptoms ? Well, it may mean you have a weakened immune system.
A strong immune system is vital for staying healthy. It is our best defense against viruses, bacteria and carcinogens.
What is immunity ? Immunity is the ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitized white blood cells.
One of the best ways to build immunity is through Nutrition. There are many foods that boost our immune system but there are also foods which can weaken it. During this corona virus pandemic, it becomes really important to take care of our health and build our immune system. In order to do this, we must cut down on foods which can lower our immunity levels.

Aerated Drinks : Sodas can never be the choice when you want to hydrate. Not even diet soda. Sodas are full of artificial sweeteners like aspartame, saccharin etc artificial colors, flavors, caffeine, phosphoric acid with no nutritional value. These ingredients reduce level of beneficial bacteria in our gut and causes blood sugar imbalances which has an extended effect on how well our body responds to potential threats. 
Nothing can beat a cool glass of filtered water. If you prefer something with flavour, try indian lemonade, jaljeera or fruit infused water.

Processed/Junk Foods : Processed foods = Poor gut health = Poor immunity
What you eat can determine whether or not you get sick. We have trillions of tiny bacterial cells living in our intestines, which help break down the foods, absorb nutrients and keep toxins out. These cells thrive on what we feed them. So when we feed them too much salt, sugar and saturated fats, it really messes with the entire ecosystem. Processed foods causes the wrong bacteria and yeast to grow. Our immune system becomes compromised and then we are not able to fight off bugs like the cold and flu the way we should.
Its okay to occasionally indulge in cravings but we are actually in trouble if we are missing out on important meals for days in a row.

Sugary Snacks : Studies have shown that sugar can interfere with the way your body fights disease. Bacteria and yeast feed on sugar, so excess sugar/glucose in the body causes these organisms to build up.and cause infections.
Also, Increased sugar intake makes it difficult for the body to absorb Vit C which eventually decreases immunity levels.

Caffeine :  Studies have shown that people who drink large amount of caffeine ( present in tea and coffee ) releases higher levels of stress hormone Cortisol in response to physical and mental stress. Regular increased intake reduces the number of T cells which are responsible for destroying the infected cells of the day.
Just remember that moderation is the key !

Refined Oils : Oils can be incredibly healthy as they provide much-needed fatty acids like omega-3 and vitamin E but only when they are produced the right way. Refined oils go through a lot of heat processing which destroys the nutrients that we derive from fats. Eating food cooked in refined oils leads to production of free radicals that damage the tissues and cause temporary inflammation.
Switch to cold pressed oils which goes through less processing keeping the nutrients intact.

Alcohol : Excessive alcohol not only damages our liver and cardiovascular system, but it can also damage our digestive and immune system. It disrupts the gut barrier allowing more bacteria to pass into the blood and reduce the number and functions of immune cells in our immune system. Because the immunity is impaired, any disease can become more severe.

Natural Immune System Support
In addition to cutting down on the above food items, we should try eating foods that boost our immunity instead. I am sharing in a hope we will incorporate them into our meals.

Below is the List :

• Garlic tops the chart here. Have two raw cloves a day and crushed garlic to your cooking several times a week. Garlic contain compounds that help the immune system fight infections.
• Vitamin C rich fruits ( nutrient essential to support a good immune system ) like oranges, lemon, kiwi, papaya, limes, grapefruit.
• Vegetables like broccoli, red bell peppers, spinach ( have twice as much as vitamin C)
• Ginger is a natural antibiotic.
• Yoghurt ( Probiotics and vitamin D in yoghurt helps to regulate the immune system)
• Almonds, sunflower seeds and pumpkin seeds for vitamin E ( powerful anti-oxidant ), zinc and healthy fats. 
• Turmeric ( Curcumin in turmeric has anti-inflammatory, antioxidant and anti-cancer properties )
• Green tea ( packed with flavonoids, a type of anti-oxidants )

Exercise is also a healthy component as is stress reduction and good quality sleep.
And don't forget vitamin sunshine. Sun is the best and the strongest natural disinfectant. Allow 15-20 mins of unprotected sun exposure to your body every day.

I hope that this blog helps you remain healthy during this time. It is crucial to keep our immunity levels in check.

SHOULD I DRINK FRUIT JUICE

Freshly juiced fruit has become a staple for many busy health conscious consumers. It is convenient, quick and easy to prepare. We have fruit juices out of the notion that it is healthy. But is that glass of juice really doing what we expect it to do for our body ?

Fresh fruits are loaded with healthy natural sugars, vitamins, minerals, phytonutrients and soluble fibres. Fibres help in removing the toxins from our body, helps to improve digestion, provides relief from constipation and slow down the rate of spike in blood sugar. Diets  high in fibres have been linked to lower risk of developing coronary heart disease, stroke, high blood pressure and diabetes.
What happens when we put in whole fruits in our juicer ? The fibres gets broken down and so do most of the valuable nutrients.
So we are not making the most out of fruits here. Also, satiety value is much more when we bite into a fresh, juicy fruit.
Since no fibres left, sugar level in fruit juice can cause a significant spike in blood sugar levels increasing the risk for hyperglycemia ( too high blood sugar levels ). So, a big no no for diabetic patients.

It is still better than having carbonated drinks, but it is more effective to eat the whole fruit and reap all its nutritional benefits.
Mixing a fruit juice with a vegetable is a better option too as some insoluble fibres from vegetables still gets retained. We can also consider blending instead of juicing as it retains the pulp and skin of the fruit.

Who all can opt for fruit juice ? 

1. It is a good option for elderly and sick people with digestive disorders. 
2. Sports person with very high activity level can have it post game. 
3. Those who are picky eaters can combine various fruits to make it tastier and flavorful.
4. We can combine with vegetable juice to mask the bitter taste of veggies. 
5. Can be had while travelling with no better option to eat or drink.

Finally, if we do choose to juice, do not delay drinking. It is best to drink the juice right away, because anti-oxidants and enzymes activity decreases over time.

Hope we will try to follow..

FOLLOW NEAT AND BOOST YOUR FITNESS

Sitting is the new smoking. A lot of lower back issues, cervical pain, postural issues arise out of sitting in one place for a long time.When we sit for a long time, we cut out circulation to the lower part of the body. And good health is about circulation too because when we have good circulation, blood carries oxygen and nutrients from the food that we eat to all our billion cells giving them energy and power. So if there is reduction, our health gets impacted. We should try not to sit at one place for more than an hour and always be moving.

Do you know we can find creative ways to move throughout the day ? 

We can easily add movements to almost every daily activity by NEAT techniques.

NEAT stands for Non-Exercise Activity Thermogenesis. It is the energy expended outside of structured exercises.

For more clarity on NEAT let's take a peek into the various daily examples : 

1. Park the car at the far end of the parking lot. This will add up to your steps counts.
2. If travelling by bus, get off a stop early.
3. Avoid elevators, take the stairs.
4. Walk during your lunch break.
5. Stand up and stretch every time one hit "send" on an email.
6. Walk while talk, start walking while you are on long conversations over the calls. 
7. Take advantage of sitting by raising your heels. Excellent option for working out lower leg muscles. Placing a large book on the knees provides more resistance.
8. Take a walk while going to nearby shops.Carrying groceries add a few biceps curls too every time your lift a bag.
9. Instead of lazing around with a brush in your mouth, stand near the wash basin with one leg lifted. This will help you strengthen your core and at the same time improve your concentration and balance.
10. Instead of asking the office boy to fill up your water bottle, take a stroll and refill it yourself.
11. Instead of plopping down in front of the TV after dinner, make it a habit to go for a short evening stroll.
12. Use commercial breaks during TV shows as chance to workout.
13. Don't wait until the weekend to clean your home, spend some time every day tidying up, dusting, doing laundry, vacuuming and washing windows etc
14. Walk faster, walking faster burns more calories, strengthens leg muscles, is great for your heart and lungs, and for your attitude and sense of vitality.

You can create more ways according to you :-)

FAST RIGHT THIS NAVRATRI

Navratri 2018 is just around the corner. While most of the people fast for all the nine days, some fast for the first two days or the last two days. Some eat only one time during the day and some eat only specific things throughout the day in small portions. Some fast for religious beliefs, others to just weigh a little lighter or just give your system a break or detoxify. No matter what your reason is, and how long you fast, you must do it right

When done properly fasting has its own benefits for the body.

It helps in re-setting the electrolyte balance, detoxification and freedom from bloating and water retention.

Would like to share my tips on the same.

Early Morning :

Start your day with a glass or two of warm water to flush out the toxins. Eat a fruit ( banana/apple/papaya )or small handful of unsalted nuts ( almonds/walnuts ) after 15 mins followed by your regular tea/herbal tea.

Breakfast :

Can have a bowl of mixed fruits. Eating plenty of fruits through the day will keep you hydrated and provide essential micro nutrients to keep you going. Can have glass of milk or mashed potatoes/sweet potatoes.

Lunch :

Eat sabudana khichdi, samak rice or chapati made from kuttu flour or singhara flour. Kuttu flour is extremely rich in iron, vitamin and protein whereas Singhara is an excellent source of good carbs.

Evening Snacks :

Snack on unsalted nuts, peanuts, dry fruits like dates, figs, raisins, roasted foxnuts (makhana) sprinkled with sendha namak.

Have tender coconut water as this will keep you hydrated and energized.

Dinner :

Refrain from a fat laden meal at the end of the day and avoid puris, kachori and deep fried sabudana vadas. Eating a fried dish after a day’s fast is difficult to digest and leads to acidity. If you are required to eat kuttu flour or singhara flour then opt for healthier options like cheelas instead of deep fried puri, kachori or pakodi. Remember not to feast while you fast.

Things to keep in mind :

1)     Never start your day with citrus fruits like orange, sweet lime etc as it causes acidity.

2)   Cut down on sugar through the day. Have natural sugar in the form of dates, raisins, dried figs. Use jaggery and honey to sweeten things.

3)   Avoid too much of dairy products as its acidic in nature.

4)   Do not stay hungry for a long period of time as that would bring about a drop in the metabolic rate, lower blood glucose levels and blood pressure resulting in giddiness and headaches.

5)    Make sure you include papaya as they are one of the best foods to prevent constipation that might occur after fasting.

6)   Use sendha namak (rock salt) instead of regular iodized salt or table salt. Sendha namak is low in sodium and rich in potassium and helps in re-setting the electrolyte balance.

7)    Avoid too much of tea intake. Try if you can have herbal teas instead.

8)   Please do not fast if you have a medical condition or are unwell or are on medication.

So, this navratri wish you Happy Fasting J

If you have any questions, please leave them in the comments section and I will address them.

HEALTHY LIFESTYLE CHANGES TO A HEALTHIER YOU

GOD gifted us super system its BODY. It is the only place we have to live in. So we should nurture it by inculcating Good Habits.

I have established a few tricks and tips I give all my clients to help them make a permanent shift to a healthier life. Hope these tools help guide you along the road to becoming your best self. 
Here we go..

Exercise for at least 30-45 minutes five days a week : 
We all know the importance of physical activity, but still only a less percentage of population follow the same. Exercise not only will get our heart rate up and burn calories but it has been found to decrease our chances of depression, anxiety and stress. So, obviously related to higher success in our career too.

Whenever we do any kind of physical activity, be it stair climbing, brisk walk, jog or dance we release endorphins ( feel good hormones ). The higher our level of endorphins, the greater our sense of calm and well being.

King Sized Nutritional Breakfast : 
Our breakfast should be the largest and the most important meal of the day. After a long gap of 6-7 hours of sleep, when we wake up, our body is like a cold engine of a car. It needs to be warmed up to start. Breakfast is that source of fuel , that kick start our metabolism and give us the sustained energy throughout the day.

 It should be a combination of  quality carbs, proteins and fats.

Snacking is good : 
Yes you read it right. We should develop the habit of  snacking between meals so that we can keep our energy level and metabolism uniform throughout the day. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals.

Since we have small snacks during the day, our digestion will be uniform and we can control our portion of meals in lunch and dinner which is good for people who aim to loose extra fat.

But avoid having snacks made out of refined flour and deep fried snacks which are just empty calories with no nutritional value. In short Avoid CRAP ( carbonated drinks, refined sugars, Artificial sweeteners and colors and processed foods )

Skipping meal is a big No No : 
When we skip meal, we put our body into starvation mode. While in starvation mode, the BMR of the body reduces drastically to save energy. Our body naturally stores our next meal as fat, in expectation of a recurring “famine”.

So, to those who do crash dieting for fat loss, I would say ‘Eat to lose Fat’.

Practice Mindful Eating : 
Now, you must be wondering what the hell is this Mindful Eating ! Well, Mindful Eating is eating with intention and attention. Eliminating distractions like television, mobiles and laptops. Eating slow for 20 minutes and chewing the food thoroughly, taking smaller bites, relishing every bite and understanding what nutrients are going into your body.

Chewing well promotes the release of salivary enzymes in the mouth which in turn start off the digestion process, thus making your further digestion smoother and simple.

Hence it is said that the slower you eat, the faster and more efficiently you metabolize the food.

Drink Up : 
People believe that water should be had when thirsty but that is not true. Thirst, is actually a late indicator of dehydration. It’s best to drink water before feeling thirsty.

Do you know, all the cells and organs depend on water for its functioning ? Water makes up more than two third of the weight of the human body and without it we would die in a few days. A mere 2% drop in our body’s water supply can trigger fuzzy short term memory, trouble with basic math and difficulty focusing on smaller print, such as computer screen.

Turning Off Gadgets before sleep : 
Do not turn on any electronic devices like mobiles, laptops, televisions while you are off to bed because the blue spectrum light emitted from such objects is  known to impede sleep. Keep them far away from reach.

I keep my phone in another room before I am off to sleep.

Karma : 
There is great happiness in doing good. Support charities and do good karma. Help without expectations. People naturally feel good when they give, help or serve others because they experience something called ‘helper’s high’, which is a feeling of exhilaration and burst of energy followed by a period of calmness and serenity.

So, let's gear up and try your best to adopt these healthy habits.
One last thing I would like to say - Guys, Health is like money, we never have a true idea of its value until we lose it.  So, Take Care of  It !