Category: Fitness

A pair of healthy eyes is a precious gift that will serve you all your life. It enables you to see this beautiful world that is resplendent with a riot of colors. There is so much beauty to admire, so many wonderful places to see, so many creative ideas to work on, and so much for you to contribute to this exciting world. Take away these eyes and you have nothing but infinite darkness all around.

The Onset of Spirit Killing Diseases

Research has proved that what you eat has a direct effect on your eyes. Foods like fried food, processed meat, and high sugar items lead to age-related macular degeneration [AMD] which is a leading cause of irreversible vision, especially in older people. Harmful foods like bologna and potato chips are less-nutrient dense and lead to blurry vision, changes in color perception, and dark areas in your field of view not to mention the dreaded trio of cataract, diabetic retinopathy, and glaucoma.

So make sure to eat healthy foods that are good for your eyes like salmon, eggs, peanuts, spinach, sweet potatoes, chia seeds, oranges, and water.

1] Salmon – It contains vitamin D which protects the eye from macular degeneration and has omega-3 fatty acids which are good for your eyes.

2] Eggs – The yolk contains lutein, zeaxanthin, zinc, and vitamin A which benefit your eye health. Vitamin A also protects the cornea, the surface of the eye.

3] Peanuts – They are rich in vitamin E and omega-3 fatty acids which improve your eye health and also protect the eye’s cells from the “free radicals” which if unchecked break down the eye’s tissue.

4] Spinach – This vegetable contains two important carotenoids, lutein, and zeaxanthin, which work against macular degeneration [AMD] which usually afflicts old people.

5] Sweet Potatoes – They are a good source of beta carotene which gets converted to vitamin A by your body and helps prevent night blindness and dry eyes. It also helps reduce the risk of contracting eye infections.

6] Chia Seeds – They contain omega-3 fatty acids that promote healthy tear production and guard against dry eyes. They also prevent macular degeneration and are generally good for your ocular and retinal health.

7] Oranges – They contain healthy amounts of vitamin C which contribute towards healthy blood vessels in your eye. It also fights against cataracts and macular degeneration.

8] Water – You must drink a healthy amount of fresh water every day as it protects your eye by washing away the dust and debris every time you blink. It prevents your eyes from getting dehydrated.

Protect Your Eyes

It is wise to take care of your eyes. It’s through them that you navigate your way in this complex world. Eating these eye-friendly foods is a step you must take immediately. Then it’s a positive effect you will surely see!

The human brain is simply the most complex and least-understood part of our body and is the very command center of our central nervous system. It never stops working all our life from before we are born till the moment we die. If we are the unchallenged masters of planet earth it is because our brain is superior to every other brain found on earth.

Why Brains Matter?

This is why we must take exceptionally good care of our brains by eating the right foods and using it to do the right things. The human brain controls every part of our body and enables all the body functions to happen properly so that we are always in a healthy and fit condition all our lives. Some foods that help us in doing this are avocado, dark chocolate, hemp seeds, cacao powder, kale, and flax seeds. These foods help us in keeping our brain in peak working condition at all times.

Some of the benefits that accrue from eating these brain foods are –

Avocado – It contains large quantities of monounsaturated fatty acids that protect glial cells in our brain called astrocytes which give support to our information-carrying nerves. Avocados are also helpful in controlling neurological disorders like epilepsy because of their neuroprotective abilities.

Dark Chocolate – Research has shown that consuming a reasonable amount of dark chocolate improves your brain function. It helps improve cognitive function in elderly people who suffer from mental impairment and also improves verbal fluency. Cocoa improves blood flow to the brain and contains stimulants like caffeine and Theo-bromine which improves your brain function in the short term.

Hemp Seeds – They help in focusing the brain, keeping and maintaining a balanced mood, and a pain-free body. They contain gamma-linoleic acid [GLA] that reduces depression, hormonal imbalances, and autoimmune disorders in our body.

Cacao Powder – Cacao is derived from the dried and fully fermented fatty cacao seed. It contains minerals like calcium, magnesium, iron, potassium, zinc, and copper which are required by the brain to function optimally. They positively influence memory capability, nerve cell conduction, thinking ability and concentration, brain development, and bringing oxygen to your brain.

Kale – It contains generous amounts of protein, folate, iron, and vitamin B6 which make brain molecules such as dopamine and serotonin that are essential for healthy brain function.

Flax Seeds – They improve brain function and contain omega 3 which is ideal for vegans and vegetarians. They also help you stay alert and think clearly especially when your work needs you to concentrate for long periods.

Facing the Future

So take care of your brain by consuming these brain foods and your brain will take care of everything else. As we move towards an increasingly knowledge-based society we must focus on taking optimum care of our brain. This is surely a no-brainer!

To eat or not to eat is the question! That’s on top of your mind when you decide to take up fasting for health purposes. Thankfully there is another choice you can make. Go for intermittent fasting. Consume small quantities of selective health foods at specific intervals and reap the multiple benefits of fasting.

What is Intermittent Fasting?

Intermittent fasting is an eating technique where you shift between periods of eating and fasting. Research has shown that intermittent fasting has positive powerful effects on your brain and body and is very good for you.

Some benefits of intermittent fasting are –

Reduction in Oxidative Stress – Oxidative stress contributes to aging and many chronic diseases. It makes unstable molecules called free radicals react with protein and DNA and damage them. Studies show that intermittent fasting increases your body’s resistance to oxidative stress.

Preservation of Memory – Intermittent fasting improves your memory capabilities along with overall cognition and executive function. It also aids in the growth of new nerve cells and is good for brain health.

Effective for Weight Loss – It helps you lose weight and belly fat. It also increases hormone function to enable weight loss. It increases the process of breakdown of belly fat and facilitates its use for providing energy for your body functions.

Avoid Weight Loss Plateaus – When you are on a path of weight loss sometimes the bodyweight does not come down. That means you have reached a weight loss plateau and can’t lose any more weight. Intermittent fasting combined with exercise helps you beat this condition so gear up for a workout at the gym.

Lower Blood Pressure – Intermittent fasting leads to an increase of the BDNF factor which lowers the systolic and diastolic blood pressure by kick-starting the parasympathetic system. The BDNF causes the release of acetylcholine leading to a reduction in the frequency of heart contractions.

No Appetite Increase – Your body starts using your fat for fuel instead of glucose thus significantly reducing your hunger pangs. It reduces your appetite and makes the fasting process effortless and easy.

Lower Cholesterol – Intermittent fasting reduces the amount of total and LDL [bad] cholesterol in our body thus increasing heart health.

Improves Insulin Sensitivity – Intermittent fasting reduces insulin resistance which lowers the blood sugar levels and protects you from Type 2 diabetes. Studies show that it reduces fasting blood sugar by 3-6% and fasting insulin by 20-31%.

Induces Autophagy – Autophagy means “self-eating.” That’s when your body changes its metabolic pathways and uses your body fat for fuel instead of glucose. Your body starts producing ketones that have several protective effects like cellular repair.

Make the Smart Choice

By choosing intermittent fasting you get to eat your cake and have it too! All the benefits of fasting accrue to you and you get to enjoy your food as well. Intermittent fasting is a choice beyond yes and no. Make that choice today!

“Have you made your bones yet?” That’s what the Italians ask when they want to know if you have grown up into maturity. In real life too having strong bones is a sign of a healthy and vigorous grown-up individual. Consuming the right foods for making your bones strong is not only important while growing up but also for the whole of your adult life.

Bone Health is Paramount

Bones play many important roles in your body such as providing structure, protecting internal organs, stabilizing muscles, and providing vital calcium. If you don’t take care of your bones you are likely to suffer from rickets and osteoporosis [an affliction where bones become weak and brittle] which simply prevents you from leading an active and healthy life.

Luckily several foods help in giving you a healthy set of bones like broccoli, Bok Choy, sesame seeds, almonds, mustard greens, spinach, flaxseeds, and kale.

How these Foods Help?

Broccoli is packed with vitamin K and calcium which contribute to bone health and prevent osteoporosis. It also contains nutrients like zinc, magnesium, and phosphorous which is good news for your body. Bok Choy or Chinese white cabbage is now available all over the world. It contains calcium, iron, zinc, phosphorous, magnesium, and vitamin K which help in building and maintaining your bone structure and strength.

You have a choice of consuming either hulled or un-hulled sesame seeds which contain high amounts of calcium and other nutrients like manganese, magnesium, and zinc which increase bone health. You must include almonds in your diet as they are a rich source of proteins, healthy fats, and nutrients such as calcium and magnesium which help in the prevention of osteoporosis. Grab a handful of almonds in the morning.

You should include mustard greens in your diet as they are a rich source of organic calcium which is required for building new bones and maintain bone strength and density. Go for green raw spinach as they contain loads of calcium that your bones require. Put some cheese on it as that helps you in absorbing the calcium which prevents the onset of osteoporosis.

Research has shown that including flaxseeds in your diet pays off as they delay the onset of osteoporosis which is good news to you at any age. There is a reason why kale consumption has gone up in recent times. It contains large amounts of magnesium and calcium which contributes to bone health and prevents osteoporosis. It also contains vitamin K which improves bone density.

Strong Bones are Forever!

Having a strong set of bones is essential for your continued mobility and agility even when you are well into old age. Consuming these specific foods for strengthening and maintaining your bone health is an investment that will pay well your entire life. Make a start today!

We all have a life long relationship with milk. From the time we are born and in youth, middle age, and old age we consume milk either directly or along with some other food. While milk has many benefits many people are specifically interested in its ability to help in weight loss and muscle building. As adults, we consume milk in a variety of ways like adding it to our hot steaming cups of tea and coffee, with cereals, delicious milkshakes and health drinks, and flavored milk drinks as well.

Mother Nature Gives Plenty

Milk has high amounts of protein which improves the metabolism in our bodies which leads to lower daily calorie intake. It helps in weight loss especially when consumed after some healthy exercise. You don’t have to limit yourself to cow milk or buffalo milk only. Mother Nature has given us other sources of milk such as coconut milk, soy milk, and almond milk. Whatever your need is there is the right kind of milk out there just for you!

 

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If you are looking for a natural weight loss solution, whether in your coffee ☕️, on your cereal 🥣 or just as it is 🥛 MILK DRINKERS LISTEN UP 💡 How many calories in your choice of milk⁉️⚠️ Switching to lighter variations in something you may have once, twice or multiple times a day is a good way to reduce your overall calorie intake. One area that many people fall short in caloric reduction is liquids – like milk 🥛 . Just because some edibles are liquid it doesn’t bypass energy intake and the need to be aware of it. 💥My top tips for milk ✅ Choose skim or non fat milk if you’re choosing regular milk ✅ In the case of almond milk go for an unsweetened variation ✅ Watch your portion size (for liquid calories it can be quite dense) ✅ If you’re looking for a dairy free alternative soy (or almond milk) is lower than lactose free or coconut. Fun fact: Most soy milk brands are also fortified with similar levels of calcium to dairy milk. Some, including Sanitarium’s, also contain vitamins D, B2 and B12, potassium and phosphorous! ⭐️ · · · · . . . #healthylifestyle #nutrition #diet #burningcalories #fitness #countingcalories #fatloss #burncalories #calorieshaper #caloriescount #healthyeating #caloriesincaloriesout #caloriecounting #fitfam #fitnessmotivation #weightloss #weightlossjourney #motivation #calories #gym #fit #healthyfood #caloriesburned #food #healthy #mysuperbodytransformation #caloriesinmilk #milk #milkcalories

A post shared by Vedant Rajput | Influencer (@mysuperbodytransformation) on Aug 26, 2019 at 6:36am PDT

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Your Choices in Milk

Cow and buffalo milk contains large amounts of protein, calcium, and other nutrients that help your body lose weight. Within milk, there are several choices for you. You can take full cream milk or lactose-free milk or skim milk as per your taste and requirement.

Research shows that full cream milk leads to a lower risk of obesity even though it has a higher amount of fat. That’s great news for you as obesity is linked to a higher chance of dying from heart disease and cancer.

You can settle for lactose-free milk if your body has a problem in digesting lactose. You won’t lose anything as lactose-free milk has the same taste, nutrients, and texture as regular milk. It is rich in protein and micronutrients like phosphorous, calcium, riboflavin, and vitamin B12 which are beneficial for your body. If you want to increase the calcium content in your body but lower your calorie content then go for skim milk.

Coconut milk contains MCTs, a type of fat, that increase metabolism and aid in weight loss. They also increase the rate of fat burning in your body which is what you want. Soy milk scores over cow’s milk as it has fewer calories and sugar which benefits you by reducing your weight. Almond milk also has a low amount of calories and helps in weight loss. It can be consumed several times in a day that will help you watch your weight.

Milk is Good!

Life is tough and you need your daily dose of milk whether in tea or coffee or milkshakes or with your cereals. Some like it to gulp it down neat! Don’t worry. There is the right type of milk for you which will taste good and help you in losing weight as well. So milk it for all it’s worth!