Tuesday, 17 December 2019

[www.keralites.net] 6 ways to accelerate your weight loss.

 





    
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Most experts say that if you want to lose weight then you need to eat less and exercise more and for the most part this is true.

However in today's modern world, a lot of people just don't have the time regularly go the gym and will eat when they can.

Everyone wants to lose weight and keep their body in good condition so what can we do to help us lose weight faster without taking huge chunks out of our day?

Once you have started cutting out high sugar foods, junk food and all the things you actually know are not good for you and you have got your body used to a different way of eating, you can try utilising these 6 easy tips to help with your diet and exercising, which will greatly improve your ability to lose weight and make you feel better.



1 – CHEW YOUR FOOD FOR LONGER.

It is believed that chewing your food for longer will actually help people lose weight. Why? Because there is a delay between eating a meal and your brain realizing that you have actually had enough food. This delay can cause people to actually eat a little more than they need to. Experts believe that chewing more will actually convince your brain you have had more food than you really have. You can also try chewing a stick of gum after your meal which can simulate this action and will also help in food digestion.


2 – DRINK MORE FLUIDS AT MEAL TIMES.

We all need to drink fluids to live but how much we all really need is another matter. Most of us live in a state of very mild, chronic dehydration which will make your body feel lethargic and promote weight gain. To enhance your quality of life and assist with weight loss, drink plenty of water each day and have a glass of water either before or during your meal times as this will allow you to get your daily amount of water and also fill your stomach as your eat, reducing the need to large food portions.


3 – COLD TEMPERATURES MAKE FAT WORK FOR YOU.

This may surprise you but not all body fat is bad for you. Most of your body fat will be white fat, which stores energy for your body to use and this is how most of think of our body fat, however we also have brown fat which our bodies will naturally burn to keep us warm. You can accelerate and increase your fat loss simply by exposing your body to colder temperatures which should promote brown fat growth and usage.


4 – GO FOR A WALK AFTER A MEAL.

Going for a walk after a meal is a great way to help your body to promote fat burning and over time will help you lose weight. Going for a walk requires hardly any effort and can also assist and promote regular bowel movements. If you have a dog, take the dog for a walk after your meal. If not, find another excuse to go for a walk and if you can, go with someone else. Talking with someone and engaging with others will actually keep you out longer and help you exercise even more.


5 – TAKE A PHOTO OF EVERY MEAL YOU EAT.

This is something which is quite new and with the influx of camera phones has made this task a lot easier to do and easier to make it part of your routine. Have you ever taken a picture of a nice meal you prepared or a lovely meal you had when you went for a meal in a nice restaurant? I think most of us have and so, this tip can become second nature. Taking pictures of your meals will allow you to see just how much you are eating and if you are dieting, just how many corners you are cutting or how right you are getting it. Most of us know what we eat and what we should be either eating or cutting out. Taking pictures will just make us think about things before we prepare and after we have eaten.


6 – ADD HONEY, LEMON AND NATURAL PRODUCTS TO YOUR FOOD.

It is well known that healthier foods will naturally be absorbed slower by your body and that junk food is absorbed a lot more quickly, making your body want to eat again far too soon. We need to remove that craving and eliminate the need to eat more or the dreaded "snacking".

There are ways in which you can assist your body to digest food more slowly. Adding ingredients such as lemon juice, natural honey and cinnamon will help you slow down the rate which your food travels from your stomach to your intestines and therefore keep you fuller for longer. You can use honey as a sugar replacement in most meals and use lemon, cinnamon and other natural ingredients to enhance taste in meals and in turn, help your body. These tactics can also assist in having better insulin and blood sugar levels because honey digests more slowly than sugar.

All of these tips can be used as part of or along side your diet to help you maintain or lose weight but most importantly you need to remember that we are all different and diets work differently with some people. If you find something isn't working for you then try something new and eventually you will find what actually works and is right for you

 Are you drinking enough water?   
 

Are YOU drinking enough water?

 



It's shaping up to be another summer of record-breaking high temperatures and the news media is beginning to sound like a broken record, too – over and over again we're reminded to keep ourselves well hydrated by drinking plenty of water. But it's an important message – not just during a heat wave, but also throughout the year because water serves so many critical functions in the body. 

I'm sure you will agree that there's nothing more refreshing than a nice ice-cold glass of water. Despite this, most of us don't drink enough water on a daily basis. By depriving ourselves of the world's most natural resource, we are continuously damaging our bodies. If you experience any of the following, you can improve your situation with a refreshing glass of water. 

1. Your Mouth is Dry 

 This seems pretty obvious, but the ramifications might not be so. Of course, any time you feel that sticky, nasty feeling in your mouth, you'd obviously reach for some sort of liquid. But sugary drinks are only a temporary solution to a larger problem. Drinking water lubricates the mucus membranes in your mouth and throat, which will continue to keep your mouth moist with saliva long after that first sip. 

2. Your Skin is Dry 

Your skin is your body's largest organ, so of course it needs to stay hydrated. In fact, dry skin is one of the earliest signs of full-on dehydration, which can lead to much larger problems. A lack of water means a lack of sweat, which leads to a body's inability to wash away excess dirt and oil accumulated throughout the day. If you want to stave off breakouts, your first recourse should be to drink more water. 

 3. You're Overly Thirsty 

We went over dry mouth already, but thirst goes beyond a desert-like tongue. Anyone who's ever had a hangover can tell you that, upon waking up, your body just can't get enough water. Alcohol dehydrates the entire body, and drinking water sends "YES PLEASE!" signals to the brain until your fluid levels get back to baseline. Listen to what your body is telling you; it knows what it's talking about! 

4. Your Eyes Are Dry 

By now it should be clear that drinking water affects more than just your mouth and throat. A lack of water intake leads to dry, bloodshot eyes (again, think of that last pounding hangover). Without water in the body, your tear ducts dry up. If you're thinking "So what if I can't cry?" realize that this could cause much more harm to your eyes, especially if you wear contacts on a daily basis. 

 5. You Experience Joint Pain 

Our cartilage and spinal discs are made up of about 80% water. This is an absolute necessity to keep our bones from grinding against each other with every step we take. By keeping your body hydrated, you ensure that your joints can absorb the shock of sudden movements, such as running, jumping, or falling awkwardly. 

6. Your Muscle Mass Decreases 

Your muscles, also, are comprised mostly of water. Obviously, less water in the body means less muscle mass. Drinking water before, during, and after a workout not only keeps you hydrated and comfortable, it also brings water to the right places in your body, and decreases the chance of developing inflammation and soreness related to exercise and weightlifting. 

7. You Stay Sick Longer 

Drinking water allows your body to continuously flush out toxins. Your organs work to filter our certain waste products like a machine, but if you don't fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems. 

 8. You Feel Fatigued and Lethargic 

As we just mentioned, when a body is dehydrated it "borrows" water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. Of course, a lack of oxygen leads to sleepiness and outright fatigue. A lack of stamina means you'll start to experience that 2PM crash earlier and earlier in your day (and remember, coffee won't help in the long run). 

9. You Experience Hunger Pangs 

When you're dehydrated, your body might start to think it needs some food. This happens throughout the day, and overnight when you wake up craving that midnight snack. However, eating food creates more work for your body, whereas drinking water purifies and your organs and supplies it with the fuel it needs to go through the other processes a body goes through. 

10. You Experience Digestive Problems 

We spoke before about the mucus in our mouth and throat, and how keeping hydrated allows the membrane to function correctly. This also applies to the entire digestive system. Without proper hydration, the amount and strength of mucus in the stomach lessens, allowing stomach acid to do some major damage to your insides. This leads to what we commonly refer to as heartburn and indigestion. 

 11. You Experience Constipation 

Staying hydrated helps lubricate the digestive system. During the process of dehydration, the colon uses up the water that would have been used by the intestines in the next step of the digestive process. Without going into too much detail, I'll let you figure out what a lack of lubricant in the intestines leads to. 

12. You Experience Reduced Urination 

Believe it or not, if you're not taking a trip to the restroom 4-7 times a day, you're probably not drinking enough water. And when you do go #1, it should be a light yellow or clear color. If it's a darker yellow, your body is telling you it's lacking proper hydration. In extreme cases, dehydration can lead to urinary tract infections, in which case you should consult a doctor right away. 

13. You Experience Premature Aging 

The amount of water our bodies retain naturally decreases as we age. Obviously, what this means is that, as we get older, we should consciously increase our water intake. While premature aging is more evident on the outside, the damage it does to our insides will ultimately be felt over time. To decrease the risk of running your body raw, it's important to continue to drink water throughout your lifetime. 

14. You're reading this and have got this far 

If you clicked on this article, chances are you thought to yourself "I don't think I drink enough water." The European Food Safety Authority and many others recommend that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That's about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man. However, the amount a person needs to drink to avoid getting dehydrated will vary depending on a range of factors, including their size, the temperature and how active they are. So, for example, if you're exercising hard in hot weather you'll need to drink more. 

 All drinks count, including hot drinks such as tea and coffee, but water, milk and fruit juices are the healthiest. It is best to avoid alcoholic drinks. 

Also, try to avoid sugary, soft and fizzy drinks that can be high in added sugars. These can be high in calories and bad for teeth.



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[www.keralites.net] : Banana facts

 





    
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Banana facts that may surprise you.

After Reading THIS, you'll NEVER look at a banana in the same way again!!  Bananas. Containing three natural sugars -- sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained, and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.
 
No wonder the banana is the number one fruit with the world's leading athletes.
 
 But energy isn't the only way a banana can help us keep fit.
 
It can also help overcome or prevent a substantial number of illnesses, and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana.
 
This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure : This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure.
 
So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power : 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power.

Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach, and with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn : Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Mosquito bites : Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves : Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work : Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high pressure jobs.
 
The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

  Ulcers : The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness.
It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control : Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.


Seasonal Affective Disorder (SAD ): Bananas can help SAD sufferers because they contain the natural mood enhancer, tryptophan.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain, and regulates your body's water balance.
When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes : According to research in "The New England Journal of Medicine, "eating bananas as part of a regular diet can cut the risk of having a stroke much as 40%!

Warts : Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!  So, a banana really is a natural remedy for many ills.

When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around, so maybe its time to change that
well-known phrase so that we say, "A banana a day keeps the doctor away!"



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[www.keralites.net] This North Girl Ruchika Bhuwalka Combined a South Twist and Millets to Found a Healthy Startup-

 

This North Girl Ruchika Bhuwalka Combined a South Twist and Millets to Found a Healthy Startup! :-

I was thrilled when I moved to Bengaluru because I could finally eat yummy dosas every day! This versatile Indian pancake is widely available, super healthy, filling, and is a wonderful option for not just breakfast, but also lunch and dinner.

But what if it could be made healthier?


'Millet Amma,' a startup by Ruchika Bhuwalka in 2018, is striving to do exactly that by selling millet-based dosa and idli batters, that can be used to make dosas that are not just supremely nutritious but also delicious.



While she began by primarily catering to friends and family, she now has 4000 customers!

"I truly believe that watching what you eat is something that would help us lead a healthy life. Therefore, all the products that we sell are hand made from organic grains sourced from 300 farmers spread across Karnataka and do not contain any chemicals or preservatives," she explains.




"My husband suffered from excruciating backaches. We visited several doctors and learnt that while our sedentary lifestyle is to blame, diet also plays an important role. Eating a large amount of inflammatory food can cause muscles to contract without relaxing, and since the spine is what supports the body, an unhealthy diet can put a lot of strain on the back," she explains.




The duo changed their eating habits after the doctor's visit and did away with food high in sugar.

"But, I knew that a diet of just fruits and vegetables would not provide the nutrition that the body needs. Which is why I started experimenting with organic, unpolished indigenous healthy grains," recalls Ruchika. Thus began Ruchika's research and she stumbled upon millets, specifically barnyard millet which is very similar to broken rice when cooked.

"I substituted the rice in the dosa batter with the barnyard millet, and the results were fabulous! My husband couldn't even tell that it was made of millet," exclaims Ruchika.

Ruchika's barnyard millet-based dosa batter grew increasingly popular among friends and family members. So much that she even started requesting her to make this batter for them.

"All my friends started calling me 'Millet Amma' and after a point, announced that they wouldn't be accepting the batter for free. That is how the startup was birthed," smiles Ruchika.




Apart from all the batters, she also make pickles, chutneys, podis, and dips. "Our Moringa (drumstick leaves) chutney is one of the most popular products. Not only is it rich in Vitamins A and C, but it is also a good source of iron, potassium and calcium. You can eat this chutney with you meals, dosas, idlis, chapatis and even as a sandwich spread," explains Ruchika.


Other interesting items include a curd dip with chilli garlic and dill, energy bars made using jaggery, dry fruits, nuts and seeds.

All of Millet Amma's products have the FSSAI certifications in place, and they are also hyper focussed on sustainability.


Full article in the link below 
https://www.thebetterindia.com/206327/millet-dosa-batter-instant-idli-healthy-tasty-chutney-whole-foods-organic-startup-lifestyle/


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