Stay happy to see the change
Loving yourself and staying happy is the key to manifest your dreams. Not living in the moment and expecting too much (about results), will only shift your dreams to come into manifestation. Live each moment to the fullest because this will never come back. Love your work, stay happy, eat clean and experience the change each day. You will love it!
Soybean is not the best source for protein
Soybean is considered to be the best source of protein but we must understand that the quality of protein is too poor. Even though the quantity of protein in soybean is 36gms per 100gms as compared to dals which is around 21gms per 100gms, both the foods (soybean and dals) are poor quality proteins (Incomplete proteins). One must consume complete proteins which is derived from animal sources like milk and milk products- cheese, paneer or curd, whole eggs, chicken or fish to meet the optimal protein requirement. In case, one is lactose intolerant, then have more of curd or paneer instead of soya milk. In some cases, it interferes with thyroid hormone productions and causes imbalance of hormones in men. Soy would be best recommended for menopause because it provide estrogen and suppresses the symptoms but to meet the protein requirement, soy is should be the last option.
Multigrain Biscuits, kurmura and channa are not perfect snacks for fat loss
Are you eating multigrain biscuits, kurmura and khakras for evening snacks to lose weight or improve your fitness levels? Then you are doing a mistake. You know why? Because they are carbohydrates which we are eating enough throughout the day in our daily diet and we don't need to add them more because it will only increase our body fat percentage. Instead if you replace carbs with healthy fats like coconut, whole eggs, almond milk, coconut milk, nuts, avocado (if available) then it would help you increase your metabolism and burn stubborn fat.
Pregnant Women must have Vitamin C to Raise their Iron Levels
All the pregnant woman out there or if you know of someone, this tip is really going to make you baby super strong. It's about increasing the absorption and utilization of iron in blood. I know, each one is given iron tablets during pregnancy but it wouldn't get absorbed unless there is enough vitamin C in your diet. Yes, iron get absorbed only in the presence of vitamin C and vice versa. So, add lemon juice on top of vegetables or dal you eat (never while cooking as vitamin C is heat sensitive), oranges would do well too, capsicum, amla or cashew fruit. The best would be to add vitamin C supplement for 1000mg per day because our diets do not match the levels we need to match up to. Ones, who are generally low on iron levels then, correct your vitamin C intake and see the difference.
Cheat Meal Planning
A- somewhere i read this amazing stuff. Follow 80-20 rule like plan 20% of your diet as cheat meal or cheat day or cheat days in a month.
B- post workout, one should have a sweet fruits or glucose to repair glycogen stores, in that case, you can replace fast absorbed carbs instead of this like potatoes, rice, desserts, etc.
C- if you want to cheat and still not feel guilty about it, then add lots of fats and proteins along with it. Eg: rice with ghee and curd/ fried potatoes with cheese/ paneer burger with cheese/ chicken pizza with cheese.
D- prefer cheating on the day of weight training as it will use the glucose to replace the glycogen stores.
E- if you can eat something healthy before cheating, then it would keep you full and eat less of wrong food.
Hypertension Fitness Tip
DO NOT WORKOUT EARLY MORNING.
As per research, most of the heart attack (hypertension patients) happens during early morning workout. This is because the blood pressure is generally higher during the morning time and it further aggravates with workout during morning time. Best time to workout is after 3 hours of waking up.
Try seasonal Plum lassi if you feel hungry and want to fill up:
1cup ice cold water
100gms yogurt (prefer greek yogurt as it has high protein)
1 medium plum (peeled)
Healthy Late Night Snacking Options
Are you one of the night owls who sleep too late and binge of wrong foods?
Then here one healthy tips for you. Eat more healthy fats and proteins than carbohydrates at night.
Why? Because carbs provide only glucose to your body and you don't need it. During night, your metabolism is too low and eating carbs will only make you fat.
Proteins and fats instead helps to recover the muscles and rejuvenate you the next day.
Here are some Late Night Healthy Eating Options:
• cottage cheese, cheese, almond milk, coconut milk, olives, makhane, greek yogurt or normal yogurt, turnip, homemade chips, spinach homemade chips, whole eggs, fish, full cream milk with extra cream, butter coffee, ghee wali chai, Nuts, peanut/ almond/ cashew butter, pumpkin seeds or flaxseed, coconut meat (malai) or dry coconut chunks, Avocado/guacamole, Proteinshake
Peanut Butter Chocolate Syrup
I always love dips and snacks. So I switched to some healthy ones. Tried making full fat Peanut Butter Chocolate Syrup and fresh citrus fruits for snacking. How I made the dip:
Dark cocoa powder
Salt (small pinch)
Cook for 10mins till you achieve a smooth consistency. To this, added organic peanut butter. Once blended well, its ready to eat with fresh fruits. Tastes amazing, do try it! Its loaded with healthy fat, and is fantastic for the ones doing Ketogenic diet.
Almond Milk Smoothie
Early morning Almond Milk Smoothie is loaded with healthy fats. Its a fantastic start of the day as it balances the blood glucose levels, and helps to reduce cravings. Good option for PCOD patients, diabetics, hypothyroid and obesity patients. What I added was:
Banana (Note, a small banana with nuts ans whey slows down the absorption of glucose, therefore, its safe for diabetic patients too. But see to it that you do not increase more than 1 serving of fruit in a day if you are a diabetic)
Organic honey (if you are a diabetic, then you may skip this)
Blender it well, and its ready to drink!
Gluten Free, Protein Rice Indian Lunch
My typical lunch consists of rice, paneer and gravy of any vegetable.
I try to include good quality protein (organic) with gluten free cereal like rice to improve my hormonal balance and improve skin quality.
Rice does a perfect job of giving good quality BCAA whereas paneer is a fantastic source of healthy fats and proteins (first class/ complete protein). This meal is perfect if you there is excess water retention, especially around abdomen.
I have experienced the difference, you too try it.
Coconut yogurt anyone? Absolutely healthy, vegan, no dairy and a fantastic source of fat loss. Loaded with mct oils which will improve metabolism and is light on your gut. What you need is:
Some coconut flesh,
Coconut water (just to make a smooth cream consistency)
Curd started (just for it to set) or probiotic capsule
Blend coconut flesh and water in a blender well, till it become a smooth consistency. Warm it up (not much, just luke warm). Add curd starter 1tsp and mix well. Put the paste in a glass jar and cover it with the cheese cloth for 24hours.
Imp: plz keep it in dark and warm place.
After it sets, you are ready to eat.
Sweet Potato Fries
Sweet potato fries, the best carbohydrate option. Full of fiber, gluten free and vitamin A. Switch gluten i.e wheat with sweet potatoes which is available in abundance in our county India and see the magic. Especially if you have gluten sensitivity, or have hormonal issues. Its a perfect snack option and great to curb sugar cravings. All you need is well washed sweet potatoes, cut into long finger shaped pieces. Parboil for 5 mins in boiling water. Let the fries dry and deep fry them (Note: deep fry in filtered oils as they are healthy and does not increase bad cholesterol) Season it with Himalayan salt, pepper and lemon.