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Friday, 23 November 2018

[www.keralites.net] Yoghurt Mistakes

6 Yoghrt mistakes that can make you gain weight

Here's how to enjoy your daily dose of dahi in the healthiest way possible

Beyond being healthy, eating yoghurt can be a great snack for weight loss because of its protein con tent. It helps keep you full so you're not starved an hour after you eat.

However, there are a few common yoghurt mistakes that can turn this weight-loss weapon into a secret calorie bomb. Here are the habits to avoid, so you can reap its full health benefits:

FOCUSING ON CALORIES
Calorie counting can be helpful when you are trying to control your food intake, but it may be misleading when it comes to having packaged dahi, which claims to be low in calories. Rather than looking at how many calories a tetra-pack contains, make sure you check the protein level, too. A yoghurt packet may claim it has 100 calories but only six grams of protein. In that case, you would probably be better off choosing one that has more calories but 12 to 15 grams of protein so it's easier to stay full until your next meal.

NOT MEASURING PORTIONS
Eating off a big container may lead you to over-serve yourself. Don't just figure portion sizes with your eyes -actually measure them (like you would do, if you were eating ice cream) to make sure you are not going overboard. Most single-serve containers measure six large tablespoons, so stick to a small bowl.

ADDING TOO MANY EXTRAS
Buying plain yoghurt and adding your own extras is a great idea in theory, but this could also mean that you are sabotaging your healthy-eating efforts. People add honey to sweeten, cereal for some crunch, and nuts and fruit for flavour. All of these things can be great additions, but come with a disclaimer. Fruit and dairy can cause acidity. With nuts (since they are rich in proteins), it is very easy to turn that bowl of dahi from a snack into a meal without realising. First, decide if you're having yoghurt as an in-between snack or as a full-on breakfast. If it's just a snack, stick to a cup of yoghurt, with a light sprinkle of nuts. If you're using it as a breakfast, add a serving of cereal, and few nuts.

GOING FOR FAT-FREE
Fat-free yoghurt is a big sham. All yoghurt will have naturally occurring sugars as a by product of coming from milk, but some have larger amounts of added sugar to boost taste. If the total sugar content of one serving is above 18 grams or if sugar is the first ingredient on the label, try a different kind. Nobody needs to do fat-free unless they actually prefer the taste of it. And while doing that, check the ingredients list to make sure you are getting enough protein and not too much sugar.

SEEKING OUT PROBIOTICS
Given that plenty of studies suggest probiotics are beneficial, profit-hungry food companies are bound to brand them as the latest `IT' product Don't be fooled into thinking that just because a label mentions probiotics, it is healthy. It is possible to eat too much yoghurt. While it's fine to hop on to the probiotics train, there's no need to start loading your diet with yogurt to get your fill.

TURNING THEM INTO FROZEN DESSERTS
So your dahi has the potential to dress-up disguise for an unhealthy snack (especially those you find at various yoghurt parlours). They can be very misleading.

They might have full-fat yoghurt, and they are usually packed with granola. Even more, the layers of granola break up the yoghurt and make it easy to think you're eating less than you actually are. If you're in a rush and craving a dairy fix, go for regular packaged yoghurt or eat what is prepared at home.

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[www.keralites.net] OJAS LIFE reversal of diseases through Diet now in US Capital Hill - House of Representatives [1 Attachment]

OJAS LIFE reversal of diseases through Diet now in US Capital Hill - House of Representatives

Dear Ojas Family,

Namaskar! Hope all of you are enjoying your wonderful life in tune with nature!

With immense joy and gratitude, I wish to share the tremendous work and achievement of Ojas Life and one of it's powerful leaders, Mr. Kapil Pathak, in taking our message to the International stage.

At a Thanksgiving Luncheon organized by the World Vegan Vision in honor of Congressman Mr. Raja Krishnamurthy, our friend and Ojas Exponent Mr. Kapil Pathak had the unique distinction of briefly addressing the esteemed audience of the United States Congress 'House of Representatives', about the noble initiative of Ojas Life in impacting human health!

The whole Ojas Parivaar stands to acknowledge and congratulate Kapilbhai's twin achievements of connecting with the World Vegan Vision and also for taking the message and spirit of Ojas Life to the hallowed portals of the U.S. House of Representatives at Capitol Hill, Washington DC!

Besides this Kapilbhai also addressed two Seminars in New Jersey, USA, and he was ably supported by his wife and fellow Ojasvi and Nature Chef Sarla Pathakji who created some amazing smoothies, juices, salads, and kadhas for the audience and also shared the recipes for their benefit. Our heartfelt thanks and regards to Sarlaji for her awesome efforts.

Looking forward to many such laurels from all of our Ojasvi brothers and sisters, as we march ahead on our larger mission of a Healthy & Happy Humanity in alignment with Mother Nature.

My deepest Love and prayers for your success in impacting humanity...

Atul Shah,
Ojas Parivaar.

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Posted by: Ravi Narasimhan <ravi.narasimhan.in@gmail.com>

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Thursday, 22 November 2018

[www.keralites.net] EXCUSES ..EXCUSES...EXCUSES...

Excuses…Excuses…Excuses

The ideal exercise for everyone is walking, for a longer, healthier life.
1. The safest and best form of exercise.
2. Ideal for developing long term cardiovascular fitness and improving respiratory efficiency.
3. The perfect activity for weight loss and burning away fat and unwanted calories.
II Ideal for conditioning the hips, thighs and stomach muscles.
The ideal way to beat the stress – positive approach for a healthy body and mind.
Appropriate for young and old.
Walking is cheap, flexible in time, speed and location to suit any age.
But there are some who are lazy, feel it's a hard work and put forth many excuses:
Exercise! – that sounds like hard work for me.
It seems that many people do think that exercise is too much like hard work. They may even think of it as an X-rated activity – xercise! – Something best to be avoided. This is true for many people who start out on strenuous exercise programs, injure themselves and give it all up, but if you start out with a moderate program like brisk fitness walking and build up gradually, then you will enjoy it and you won't want to give up.
Exercise! – I haven't got the time. I am too busy.
Just v20 to 30 minutes fitness walking three to four times a week will give you all the long-term fitness and cardiovascular benefits that you need, and help you keep slim. Once you start to feel the benefits, and walking becomes a regular habit, you will want to find the time to get out. Try getting up earlier on the morning to walk, walk during lunch times; walk in tour work breaks instead of drinking coffee or smoking; walk in the evening instead of settling down in a chair in front of television.
Exercise! – I need relaxation, not exercise.
Fitness walking is best form of relaxation around. It relieves stress by helping you to get away from telephones and all the noise and distractions of life, and it helps you to take your mind off your problems and rediscover an inner peace. After a session of brisk fitness walking you will feel calm and relaxed and you will want to find time regularly to get out and recapture this feeling. Indeed, studies have shown exercise such as this can lift depression and help you to sleep better.
Exercise – I'd be embarrassed.
We have all seen the ardent jogger pounding his way along the pavements, puffing and panting as though his life depended on it; and we have all seen the new jogger out with a shiny new shell-suit and training shoes – and we have thought 'rather you than me.' So why not try fitness walking? All you need is a pair of comfortable walking shoes and off you go. There is no need to be embarrassed – you are going to be walking a little faster than other people, but you will look and feel better doing it. And, in the stakes of fitness and health, you will be leaving far behind. Remember fitness walking is not a sport – it's an enjoyable exercise.
Exercise! – I'm too old for it.
You are never too old to start exercising. Provided you take into account any diagnosed medical problems and consult with your doctor first, then you can start out on a program of fitness walking and build up gradually to an aerobic conditioning program that will benefit you for the rest of your life.
Exercise! – I am too fat. I would rather diet.
You may not realise it, but you will benefit more from a regular program of exercise like fitness walking, together with low-fat high-fibre nutritious diet, than you will from dieting alone. Fitness walking will help you slim and stay slim by burning up the calories. If you burn more calories than you eat, your body will begin to use its own energy stores and fat will start disappear.
Exercise – That sounds boring.

It's not that we don't try to exercise – we do. We just give up too soon because we often forget that there are ways to make exercise fun. Studies show that one out of every two people who start an exercise program drop out within the first six months and half of those quit during the first week. This is where fitness walking scores. Fitness walking is fun. After a short time, you will feel great; have increased energy, improved concentration and heightened sense of well-being.

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[www.keralites.net] EARLY DETECTION OF DIABETES

Early Detection of Diabetes and How to Reverse

Diabetes is one of the most prevalent new epidemics in the world, and one of the fastest growing diseases. One of the main reasons for this is the unhealthy lifestyle and habits that are forming by modern living.

It is of immense importance that everyone is aware of the signs of type II diabetes, because the best way to avoid the disease is to make an early detection and engage in actions that will prevent the diabetes from developing.

The general term for these signs is 'pre-diabetes'. The blood sugar levels are not yet on a full blown diabetes level, and can still be reversed.

So first, know the symptoms:

* Feeling thirsty even after drinking a lot

* Feeling weak even after resting for a sufficient amount of hours.

* Urinating more frequently, especially at night.

* Gaining weight despite no change in diet and even with
exercising.

* Feeling hungry again minutes after eating.

* Skin infections take a very long time to heal.

* Blurred night vision.

tired
Image by: David Castillo Dominici / freedigitalphotos.net

Tests that help in early detection:

If you recognize in yourself two or more of these symptoms, then it is crucial that you have yourself tested to see if you are indeed on the path to diabetes. There are basically 2 tests you can take:

1. Fasting Plasma Glucose Test:

This test requires you to fast for about 8-10 hours. It would be best to give your blood sample in the early morning before breakfast. This test checks your how well your body maintains glucose levels and interacts with it. If your results show that your blood glucose levels are between 100-125 ml/dl, then you are either pre-diabetic or already suffering from early diabetes. If they blood sugar levels are less than 100 ml/dl, then you are safe from the disease.

glucose test
Image by: Phaitoon / freedigitalphotos.net

2. Oral Glucose Test

Two hours after your breakfast or lunch, the lab technician will take a blood sample. If the test results show your blood sugar level between 140-199 ml/dl, then you are pre-diabetic. If it is less than 140 - you are free from it.

Don't panic if your test results reveal that you are a pre-diabetic, there are still ways to reverse the process.

How to Reverse the Symptoms of Diabetes:

Many will suggest you start taking medication to solve your pre-diabetes problem. While these medications will lower your blood-sugar levels, they are not a long term solution. A long term reversal of the symptoms requires:

1. Daily exercise:

If you have pre-diabetic symptoms, it's crucial that you start exercising every day. This will help your muscles to become less dependant on insulin, and will help maintain your blood sugar level. Put aside 30-45 minutes a day for exercise.

2. Watch you carb consumption.

To reverse the symptoms, cut down on your simple carbs, as the body will break them down to fats and energy that will be converted to fat. You need complex carbs like multi-grain bread, wheat bread, brown pasta, brown rice and boiled potatos. Exclude white bread, candy, chocolate, pasta, rice, cookies and cakes from your daily consumption.

3. Drink LOTS of water.

I can't stress this enough - stay hydrated. You need to drink 8-10 glasses of water a day to wash the toxins from your body through urination.

4. Change to a high fiber diet

Fiber doesn't only bring down your blood sugar levels but will also help you lose weight. A high fiber diet with plenty of water will make you feel full without raising your blood sugar levels. Legumes, raw fruit and vegetables have a high amount of fiber in them.

5. Don't Let Stress Get to You.

This may be the hardest one. You must avoid high stress levels if you wish to reverse your diabetes symptoms. Practice yoga, try meditating and get plenty of sleep.

These are the natural ways to fight early diabetes, and have no side effects. So make sure you stick to a healthy diet, daily exercise and watch what you eat to keep diabetes away.