#healthy – The Fitness India Show

What is the best time to eat?

UmmeSalama Arsiwala — Wed, 14 Feb 2024 04:36:22 +0000

Eating food may sound very simple in itself but it’s the simple mistakes we make that make a huge difference. It is important to know that when it comes to eating, the timing of meals is the key.
How often do you delay your breakfast or skip your meal after a heavy workout? How often do you eat right before bedtime? Do you have long gaps between meals? The best times to eat can be a tricky question to answer.

Here we demystify it for you:

BREAKFAST

– Eat within 30 minutes of waking up
– Ideal time to have breakfast is 7am
– Do not delay breakfast later than 10am
– Make sure you have protein in your breakfast

LUNCH

– Ideal time to have lunch is 12.45pm
– Try and keep a gap of 4 hours between your breakfast and lunch
– Do not delay lunch later than 4pm.

DINNER

– The ideal time to have dinner is before 7pm
– You should keep a gap of 3 hours between your dinner and bedtime
– Do not delay dinner later than 10pm
– Eating close to bedtime can interfere with the quality of sleep

WORKOUT MEALS

– Never workout (especially weight training) on empty stomach

– The right pre-workout meal could be protein sandwich (with chicken, tuna etc), protein shake, scrambled egg with whole wheat bread, peanut butter sandwich

Back Pain Serious?

UmmeSalama Arsiwala — Tue, 13 Feb 2024 04:34:27 +0000

Are you suffering from back problems?

Well according to doctors, people dealing with back problems shouldn’t come in encounter with Backward bending exercises.

Well we feel most of the people suffering from back problems should avoid exercises which pressurises Back. They should workout but according to body capacity.

Feel your body feel the stretch your back can take, don’t exceed your body limit. When you bend backwards your body tends to give indications if you over stretch. Take that indication before you hurt your back.

People suffering with Back Problems should do forward bending, mountain pose exercises So that your back can recover from the injury. Remove or get relief from back pain. Keep doing it atleast 10 count downs everyday, which would definitely bring in a major change.

People with problems like

Adult Degenerative Scoliosis.
Cervical Degenerative Disc Disease.
Cervical Disc Herniation.
Cervical Myelopathy.
Cervical Stenosis.
Compression Fractures.
Degenerative Spondylolisthesis.

Should avoid yoga asanas like

Bow Pose. Dhanurasana.
Bridge Pose.
Camel Pose. Ustrasana.
Cobra Pose. Bhujangasana.
Cow Pose (Bitilasana) Cow Pose is an easy, gentle way to warm up the spine.
Fish Pose. Matsyasana.
Half Frog Pose. Ardha Bhekasana.
King Pigeon Pose.

We suggest before everything, consult a doctor and tell him about your pain, always inform your yoga/gym instructor about your body suffering, So it’s easy for them to guide you and make your workout less painful.

“Love you body, Feel your Body”

Yoga poses to cure Ankylosing Spondilitis

Fitness India Show — Thu, 01 Feb 2024 05:04:11 +0000

Performing a single yoga pose now and then probably won’t do much to relieve back pain. Consistency is key. Doing a series of yoga poses daily may be more likely to bring you pain relief.

When you do yoga is important, too. You may be too stiff when you wake up to do a full routine. Choose a time of day when your muscles are more relaxed. You can also break up poses throughout the day. Try easier poses in the morning and more difficult ones later.

Here are nine yoga poses that may help relieve AS pain:

1. Child’s pose

The child’s pose stretches your lower back and hips.

2. Bridge Pose

The bridge pose stretches the spine, neck, and chest.

3. Downward facing dog

The downward facing dog stretches your back and promotes flexibility.

4. Cobra Pose

The snake (cobra) pose stretches your back, lungs, and chest by lifting your chest off the floor while straightening your arms.

5. Locust Pose

The locust pose strengthens lower back muscles.

6. Mountain Pose

The mountain pose is a simple stretch with a big impact.

7. Cat Pose

The cat pose strengthens and elongates your spine and neck.

8. Staff Pose

The staff pose strengthens your core, improves posture, and stretches your neck and shoulders.

Healthy Inside, Healthy Outside

UmmeSalama Arsiwala — Tue, 16 Jan 2024 04:30:17 +0000

Have you ever heard the phrase “a healthy outer begins on the inside”? We’re confident you have…. and this quote is spot on. Many people believe that being fit means being a specific size, weight, or clothing size… But, you know what, it is only a small part (if any) of being fit.

Transitioning to a nourishing lifestyle may appear to be a difficult undertaking, but it will give you more than one beneficial advantage. What are these advantages?

Enhancing your mood

Many studies have found that eating a better, more balanced diet can supply your body with the skills and ingredients it requires to maintain a stable mood. Two dietitians published excellent dietary advice to help you improve your mood.

Reducing depression symptoms

Binge eating unhealthy foods is a quick way to fall into poor dietary habits. When you repeatedly deny your body essential minerals and vitamins, you impair your body’s capacity to produce serotonin and other chemicals that aid in the treatment of depression.

Increasing mental capacity

According to studies and research, consuming a variety of healthy meals will improve your cognitive function. Certain vitamins, acids, and antioxidants have been shown to assist not just your brain, but also your heart and blood vessels.

Increasing your self-esteem

When you eat well and take care of your body, it will thank you. A rise in self-esteem is a reward well worth making the switch to a healthier lifestyle. It’s difficult not to feel better about yourself when you know you’re feeding and caring for your body like it’s a temple!

Whether or whether you track what you eat, your body keeps an accurate diary of what you feed it. So, if you want to get fit and healthy, look nice, have energy, feel good in your clothing, and do other things… Then it all starts with your diet. That is, a healthful exterior begins on the inside.

These Are The Worst Foods For Your Immune System- STAY AWAY From Them!

UmmeSalama Arsiwala — Tue, 09 Jan 2024 05:00:26 +0000

The previous years have demonstrated to everyone that doing all possible to strengthen your immune system is critical—and one crucial component of that is your food. You may not know it, but many foods have minimal nutritional value and are considered the worst foods for your immune system.

According to research, diets heavy in calories, sugar, saturated fats, and salt might impair your immune system’s effectiveness. As a result, it is important to avoid them in order to maintain your health.

Here is a list of the worst foods for your immune system, as well as advice for what to eat instead. Try any of these healthy breakfast alternatives while you’re making healthier changes!

Everything fried

Fried foods, as tasty as they are (we’re coming at you, French fries and chicken wings), are not the ideal choice for maintaining your immune system due to their high grease and fat content.

Fried meals include a lot of grease and fat, which might weaken your immune system. In one research, a high-fat diet was shown to have a deleterious influence on the gut microbiota, which plays a crucial role in immunological function.

Alternative- You may avoid the added grease and fat by baking instead of frying. Air fryers are also growing in popularity; jumping on that bandwagon can save you money down the road.

Alcohol and soda

Soda, juices, sweetened tea, energy drinks, and alcohol have all been linked to harmful health effects. These can raise the stress hormone cortisol production, disrupt blood sugar levels, and interfere with insulin action, all of which can lead to a weakened immune system. Furthermore, such beverages are known to alter the circadian cycle. As a result, they can have an impact on your sleep pattern, which is strongly linked to your immunological function.

Alternative- To limit your alcohol intake and keep hydrated, try sipping on a spritzer, which is wine mixed with sparkling water.

The sugary bliss

I’m sorry to have to deliver the news to you. When aiming to strengthen your immune system, however, avoiding sugar-filled confectionery such as chocolate, sours, and candies is an excellent method to avoid inflammation.

Increased inflammation in the body might have a detrimental influence on our immune systems.

Alternative- Rather, have a naturally sweet bowl of berries, which are high in vitamins and antioxidants are known as flavonoids, which can help combat inflammation.

Ice cream deserves a separate call out!

Ice cream is a delicious and pleasant treat, but it contains fat cream and milk, making it heavy in saturated fats and sugar, which can cause a surge in blood sugar levels. As a result, ice cream might have a long-term effect on your immune system.

Alternative- For gut health or immunological support, choose plain yoghurt or kefir with live active cultures and top with almonds, berries, or a drizzle of honey.

Sodium rich rich rich

It’s tough to avoid salt since it’s in so many things we eat, such as frozen dinners, canned soups and vegetables, cheeses, pizza, snacks, and luncheon meats. However, it is important to limit your salt consumption and avoid high-sodium meals.

A high-sodium diet can raise blood pressure while simultaneously suppressing immunological function. When it comes to salt, one teaspoon of table salt has 2,300 milligrammes of sodium.

Alternative- Select packaged meals with no more than 600 mg of sodium per serving and combine salt with other flavours, such as herbs and spices, to use less while optimising taste.

Take Your Workout To The Finish Line

UmmeSalama Arsiwala — Tue, 09 Jan 2024 05:00:19 +0000

Devoting some time each day to exercise is one of the most effective ways to keep healthy and strong. Even a 20-minute workout that is well-planned can benefit you in a variety of ways. However, whether or not you will be able to reap all of its benefits is dependent on a number of things. Many people believe that improving technique and increasing the number of reps is the only way to get the most out of any training plan. In actuality, what happens afterwards is just as important. We are all specific about how we begin our workouts and pay little attention towards the conclusion, which decreases the beneficial influence of the activity on our bodies. We will advise you on how to properly terminate your workout routine.

Cooldown stretches

Cooling down properly is just as vital as warming up at the start of a workout. However, most individuals overlook this crucial step at the end because they either forget about it or are too fatigued. It doesn’t matter if you exercise for 20 minutes or 2 hours; if you don’t cool down at the conclusion of your workout, you’ll only get half the benefit of your workout and put yourself at risk.
It is just as vital to cool down after a workout as it is to warm up. While warming up serves to prepare your body for a strenuous activity, cooling down helps to lower your core temperature and rest your muscles.

The right diet

After your workout, it’s equally important to refuel your body. This is due to the fact that simply exercising will not help you accomplish your fitness objective. Diet and exercise are inextricably linked. You must pay attention to both good health and fitness. Skipping any will make it tough for you to achieve your goal. Even if you’re attempting to lose weight, you must balance the two.

Our energy levels drop after strenuous activity, and our muscles tear. After your workout, you should consume healthy and nutritious meals to re-energize yourself and mend your muscles. According to research, consuming protein-rich foods within an hour assists to develop muscles and eliminating kilogrammes. For optimal advantages, have a protein drink, eggs, oats, fruits, or almonds following your workout.

What Happens to Your Body If You Consume Cheese Every Day?

UmmeSalama Arsiwala — Fri, 15 Dec 2023 04:38:21 +0000

Cheese has a negative reputation due to its high-fat content. Is it, however, healthy?

Cheese is healthful and frequently consumed; it can be found in a broad variety of recipes, including the classic comfort food mac & cheese, as well as sandwiches, casseroles, salads, pizzas, and more. Cheese adds taste, fragrance, texture, and colour to culinary creations. Cheese has a remarkable nutritional profile, providing protein, fat, calcium, phosphorus, potassium, and vitamin B12, making it one of the essential foods for a healthy diet.

Nonetheless, cheese sometimes receives a poor name due to its high-fat content. Does its reputation make you question what happens to your body when you consume cheese on a regular basis? Continue reading to find out what studies have to say-

You may have met your daily calcium requirement

Most cheeses are high in calcium, although hard cheeses have a higher calcium content than soft cheeses. According to the USDA, one serving (1.5 ounces or 42 grammes) of Cheddar cheese has roughly 300 milligrammes of calcium, which accounts for about one-third of your daily calcium requirements. A 1-ounce portion of Brie, on the other hand, has just 52 mg. The 2020-2025 Dietary Guidelines for Americans recommend that persons aged 19 to 50 consume 1,000 mg of calcium per day.

Calcium is well-known for bone growth and bone health, but it also plays an important role in blood circulation, and muscle and nerve function, according to the National Institutes of Health.

In addition, a review published in Food Science & Nutrition in 2020 reveals that consuming more fabulous calcium cheese may protect against obesity, high blood pressure, and type 2 diabetes.

You could have a healthy gut

While yoghurt is commonly associated with probiotics—the beneficial bacteria that keep the gut healthy and contribute to general health—some cheeses, including Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, also contain probiotics. According to 2021 published in the International Journal of Dairy Technology, these probiotics may maintain the stomach healthy by creating short-chain fatty acids.

According to a 2020 article published in Nutrients, short-chain fatty acids may help maintain the acid-base balance, absorb calcium, iron, and magnesium, and keep the general structure and function of the gut.

Consuming the cheese fresh and uncooked is better, as heat might kill the probiotics. So, for a light afternoon snack, add cheese slices to your favourite sandwiches or serve cottage cheese in a salad with crisp bell peppers and tomatoes.

You might be able to improve your oral health

Whether you believe it or not, eating cheese may enhance your oral health. Probiotics in cheese may impact the kinds of bacteria and immune chemicals found in saliva. Eating cheese may help boost saliva flow, lowering the risk of dry mouth and related problems, such as increased dental decay, gum disease, mouth sores, and trouble eating and swallowing.

You may be at low risk of developing heart disease

According to a 2022 article in Frontiers in Nutrition, saturated fats account for around 60% of the fat in most cheeses.

While saturated fats have been related to an increased risk of heart disease, this conclusion cannot be generalised due to the variety of saturated fats. And not all types, including those found in cheese, necessarily increase the risk of heart disease.

In fact, a 2018 research published in the American Journal of Clinical Nutrition that followed almost 3,000 Americans for 22 years found no link between dairy consumption and the incidence of heart disease, stroke, or mortality from any cause. The study evaluated the participants’ blood levels of certain fatty acids, such as heptadecanoic acid, a kind of fatty acid that represented dairy intake, to objectively quantify the intake of dairy products and their link with the risks.

According to the study, the greater the heptadecanoic acid level, the lower the risk of mortality from heart disease or stroke.

Another research published in The Lancet in 2018 revealed the same results. Researchers monitored participants in this study for nine years. They discovered that people who ate more than two servings of whole-fat dairy per day, including whole-fat cheese, had a 32% reduced risk of heart disease than those who ate a combination of low-fat and whole-fat dairy.

However, keep an eye on your sodium intake

From a food safety standpoint, salt is added to cheese to reduce bacterial and fungal development, which can lead to deterioration.

Sodium also improves the flavour of the cheese, making it more savoury and pleasant to the palette. High salt consumption, on the other hand, might have a detrimental influence on your health, particularly your heart health.

According to the American Heart Association, keeping your sodium consumption to no more than 2,300 mg per day—ideally, less than 1,500 mg—can help maintain your blood pressure and heart health.

Some cheeses, such as Cheddar, mozzarella, and Swiss, have lower salt levels than others. According to the USDA, one slice of Cheddar cheese (1 ounce) contains around 183 mg of sodium, accounting for 8% of your daily salt requirement. However, even within the same variety, salt levels can vary from brand to brand, so check the Nutrition Facts label.

Lactose intolerance may not be an issue for you

If you suffer from lactose intolerance, you may have avoided consuming lactose-containing dairy products in order to avoid cramping and excessive toilet trips. While you may have turned to lactose-free dairy products and non-dairy alternatives to get your dairy fix, aged and hard cheeses are naturally low in lactose, according to a 2020 research published in the Journal of Translational Medicine.

Which cheeses should you eat every day?

According to a 2022 review of data published in Cardiovascular Research, consuming modest amounts of cheese and yoghurt as part of a balanced meal pattern may be beneficial against heart disease. In general, mozzarella, Cheddar, Swiss, and cottage cheese are some of the most popular forms of cheese, but any sort of cheese may be a part of your diet if consumed in moderation.

The amount of recommended servings of dairy may vary depending on your age and energy expenditure. Check the USDA MyPlate quantity and portion sizes to determine a reasonable amount.

For example, if you consume 2,000 calories per day, Experts suggest three servings from the dairy group, which includes yoghurt, milk, and cheese. 1 ounce of hard cheese (Cheddar, mozzarella, Swiss, Parmesan), 1/3 cup shredded cheese, 1 ounce of processed (American) cheese, 12 cup ricotta cheese, 2 cups cottage cheese, or 2 ounces of queso fresco equals one serving of cheese.

In conclusion

If you are not sensitive to milk protein, you can eat cheese every day. Cheese, like many other foods, may provide health advantages when consumed in moderation. Cheese complements a broad range of delectable gourmet dishes—learn how to enjoy cheese every day with our collection of cheese recipes!

Conquer Midnight Munchies: Your Guide to Nighttime Food Discipline

UmmeSalama Arsiwala — Tue, 05 Dec 2023 05:20:49 +0000

There’s nothing worse than going the whole day eating healthy foods, only to find yourself starving at 10 pm in front of the TV with a bag of chips and a pint of ice cream.

Despite of your willpower to wake up with a bowl of oatmeal, it seems that once the sun goes down, we sabotage our healthy eating habits and indulge in the good stuff. When it comes to eating habits, many people need to combat their late night eating habits.

“Typically, snacking at night is not caused out of hunger but rather boredom,” says Rene Ficek, RD. “Additionally, the type of food that is snacked in is usually high calorie, indulgent food items like ice cream, cake, chips, etc.”

This can result in unwanted weight gain, interrupted sleep patterns, as a large meal right before bed can cause restlessness as your body works on digesting the food.

Next time you feel yourself headed to the kitchen for a late-night treat, try one of the below six tips to stop eating at night.

1. Don’t Skip Meals

If you aren’t eating enough well-balanced meals throughout the day, you may find yourself hungry at night. “Eat three, well balanced meals every day, and include two snacks,” says nutritionist Andrea Cox.

Consume enough proteins and carbohydrates to help keep you satiated and prevent you from getting hungry at night.

2. Hydrate Yourself

Dehydration is often mistaken for hunger, so if you find yourself craving for a midnight snack, identify your thirst. “Drink unsweetened liquids instead: water, carbonated water, herbal tea,” says Lori Chong, RD .

3. Start A New Habit

Try finding something to replace late night cravings with something that brings you enjoyment and relaxation. It could be playing a game on your phone, online shopping, reading, etc. You want to mimic the feeling of relaxation and enjoyment you get with food to something else.

4. Brush Your Teeth

Signify to yourself that you are done eating for the night by brushing your teeth once you have finished dinner. Not only will this put you in the mindset that bedtime is soon, but no one wants to have to brush their teeth all over again, which will discourage you from breaking into late night foods.

5. Sit When You Eat

“Sit down and eat, and let mealtime be an experience.” Take time to enjoy your food as opposed to mindless eating on the run.

This will keep you from constantly grabbing snacks from the pantry or peeking open the fridge, and will instead force you to become mindful of what you are consuming.

6. Eat A Sleep-Promoting Snack

If you truly feel hungry, consider eating a small snack that will help you to sleep. “Fruits are a great late night snack choices because they’re typically low-calorie, low-fat, and high in fiber,”

“For example, eat a banana for a bedtime boost of potassium and vitamin C. Cherries are another good choice; they’re rich in vitamin C and potassium and are a natural producer of melatonin, which helps you sleep.”

How to Craft a Balanced Diet?

UmmeSalama Arsiwala — Mon, 04 Dec 2023 05:16:08 +0000

Balanced diet y’all!!

Sometimes we don’t have the chance to eat 3 square meals a day, which can throw our metabolism out of order hack or even deprive us of the proper nutrients. That’s where snacks come into play.

Snacks can be great for making sure we meet our dietary needs and don’t starve someday. But snacking does come with some risks; if you eat foods with little nutritional value, you’re not really snacking, you’re grazing.

Grazing is bad and easily leads to overeating and packing on too many pounds

Some foods that sit on the health side of the snacking spectrum are as follow:

Almonds

Almonds are the definition of healthy snacks; full of several essential vitamins and minerals giving them a prodigious health profile. People who chew almonds at least 40 times feel fuller longer than people who chew other types of nuts. They are high in protein and fibre which makes them low-carb and high energy.

Grapefruit

Eating grapefruit between meals is great for helping you to lose weight. Grapefruit has the ability to help you manage your appetite and lower your insulin levels. It also has some great vitamins and minerals that you definitely need. So, eat grapefruit to eat less and stay healthy.

Chickpeas

Chickpeas make a great snack on their own. They have a meaty texture and rather nutty flavour. And they’re full of protein and fibre giving them many of the same satiating and energy-boosting qualities as almonds.

Grapes

Grapes can actually be really fun to eat – try eating them frozen to make them even more interesting. They’re naturally sweet, so you easily replace your candy cravings with something nutritious if you have a sweet tooth.

Hence, grab your snacking wisely. Stay Fuller…Stay Healthy

Fascinating Facts about Red Wine

Fitness India Show — Sat, 02 Dec 2023 05:15:40 +0000

What is red wine?

This is the type of wine made from black grape varieties. But the color of the wine may differ – ranging from intense violet (young wines) to brick red (mature wines) and brown (older wines).

Red Wines are well attributed to positive health benefits. It lowers your chances of having a stroke compared to nondrinkers. For men and women who drink moderately, it lessens their chance of developing Type 2 diabetes by 30%

It’s guilt-free! No fat and no cholesterol! But that does not mean drinking a bottle a day either!

So many organic compounds are in wine. This is considered more complex than that of blood serum.

Hard to associate the term with wine, isn’t it? Well – not anymore. Consuming red wine (in moderation, remember) can cut the risk of dementia. It can even prevent liver disease and offer protection against cancer (prostate cancer, especially).

Boosts Heart Health
Lowers Cholesterol Levels
Helps Fight Diabetes
Fights Cancer
Prevents Obesity
Prevents High Blood Pressure And Stroke
Promotes Longevity
Reduces Stress
Improves Bone Strength
Reduces The Risk Of Cataracts
Slows Down Aging And Makes Skin Glow
Fights Acne
Treats Sunburn