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What to Eat to Keep Looking so Fit and Healthy

Hello everyone. We are back again to serve you all in a better manner. Since couple of weeks our main focus is on health and health related issues. And to keep the rhythm on, we have researched about what people should eat in order to stay healthy and fit. Many people who are unable to spare out time to go to the gym or perform any kind of workout or physical activity, have a dream to stay fit and healthy. But due to the odd factors they are unable to do so and hence feel themselves deprived of it. However, if a person follows a specific diet plan or in simple words if we say that if a person eats some specific foods in regular manner, then their dream of appearing fit and healthy could become possible. Now I believe that the next question that arose in your mind is that how is it possible? Well, today my topic is related to such kind of dietary plan which could be followed to stay fit and healthy. Let’s discuss about it further below.

Eating properly is an important part of keeping a person’s body fit. Even if people require maintaining good fitness, then they need to carefully drive their attention to both kind of activities, i.e.; diet and exercise. There is no substitute for physical activity. However, nutritious food plays a very vital role in developing a strong and healthy body. If a balanced diet (with careful attention to good nutrition) is combined with exercising, then people will ensure that the food they are eating is helping them in keeping themselves in a great shape.

Results of the quantity of foods that people eat for staying healthy may vary upon their size, exercise level, and dietary preferences, but a majority of their calories intake should come from the following categories:

• Carbohydrates in the form of whole grains such as oatmeal, whole wheat bread, and brown rice.
• Healthy fats and oils which may include unsaturated fats such as olive and vegetable oils; nuts, seeds, and avocados; and fatty fish such as salmon.
• Vegetables and fruits helps in aiming to fill half of the people’s plate with each meal.
•  If people prefer to have a vegetarian food, then Nuts, beans, seeds, and/or tofu are especially the most important sources of dietary food as they are rich in protein.
• If people prefer to consume non-vegetarian food or products, then they should eat Fish, poultry, and eggs along with fewer nuts, beans, seeds or tofu products.

In addition to this, people should consume smaller quantities of food also. It is said that the nutrients found in dairy products are very important. However, along with this, people should also follow the below guidelines as well:

• One to two servings of dairy products per day. Some people are allergic to dairy products or sometimes few of them dislike them as well. In that case they can take vitamin D and calcium supplements as a substitute of dairy products.
• People should eat red meat no more than two times per week, and should also minimize processed meat and butter in their respective diets.

• People should have minimal consumption of refined grains such as white rice, white bread, sugary or refined foods, and salt in their diet.

Furthermore people who are latest health news and fitness conscious should consume "super foods" that deliver exceptional nutritional benefits. If a person’s aim is fitness as well as general good health, then he/she should consider eating foods that deliver extra energy, antioxidants, calcium, or heart-healthy fats and proteins. In addition to the above written we can say that dried fruits, sweet potatoes, and bananas are the best sources which help in delivering complex carbohydrates that will help a person efficiently to store and use energy as required. Since these foods are rich in potassium and other nutrients, these are very good sources to stay fit and healthy. Moreover Broccoli and other green vegetables like green bell pepper, yellow bell pepper, red bell pepper, tomatoes, blueberries, and cocoa are other sources which contain antioxidants that help in removal of cell-damaging free radicals from the human blood. Well it’s a known fact that milk and green vegetables are ample sources containing calcium which helps in keeping the bones healthy. But very few know that the same warm milk if consumed near bedtime has the added benefit of boosting the serotonin and melatonin that help you sleep. Apart from this salmon and nuts are rich sources which provide healthy fats and proteins to the human body. Research have proved that if people consume Brazil nut in their regular diet, then they will have a very good immune system; as Brazil nut is considered of containing high levels of selenium which is a mineral that helps in bolstering the immune system.

Further to this people should also know the benefits of a diet which should be high in fiber. Very few people know that the foods which are rich in dietary fiber help in controlling the hunger and losing weight in a number of ways. High fiber foods have a higher chew caliber which creates a sense of long satisfaction; as these kinds of foods consume more time to eat. It is said that foods that are high in fiber take longer time to exit the digestive region, which means people feel less hungry and fuller longer. Foods which contain soluble fiber such as oatmeal and beans help in stabilizing the blood sugar over the course of the day which means people would not feel hungry every time. Scientists say that fiber also helps in lowering the cholesterol levels and create a massive stool for better digestive health. However, results may vary from person to person.

Lastly (but not the least), if possible drink ample quantity of water. 70 percent of the human body is constituted of water, and water is said to be the best source of fitness in the human body. Whether you workout or go for a simple walk, try to intake maximum water before and post the physical activity. Water helps in improving digestion and reduces constipation. It is advised to take 2-3 liters of water per day per person to stay fit and healthy and create a glow on the face. Therefore, I personally believe that people, if follow the above routine in a regular manner, then they can stay healthy and fit and would also help them in longetivity.

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How does Yoga help in Weight Loss?

Hello everyone. Hope you all are fit and healthy and wish the same for you all always. In one of our earlier topics we have discussed about Yoga, its types and the benefits which are derived out of it. Now today under this topic we will discuss how a person can lose weight through Yoga and can stay healthy. Yoga is an ancient form of exercise and way of living that focuses on your mind, body and soul. It's a holistic practice for all ages. The word 'Yoga' has been derived from the Sanskrit word 'Yug' which refers to the union of our individual consciousness and the universal consciousness. Yoga is not a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul. Yoga is an ancient Indian practice which is associated not just with the physical well-being of the body but with the overall latest health news of a human being. I see yoga as a holistic package, which unlike other physical activities aims at cleansing and rejuvenating the human body from outside as well as within. If one adopts the practice as a part of everyday routine, one can actually feel the difference - mentally, physically as well spiritually. And as an added bonus, it can bring about weight loss too. Let’s discuss about it further in our topic.

Yoga is a known stress buster, but it's also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40. Yes, definitely a person can use yoga for weight loss. The reason: Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity—a signal to the body to burn food as fuel rather than store it as a fat. Well to get a kick start, some of the asanas could be very helpful in toning the body and lose weight. To name few of them are Surya Namaskar, Veerabhadrasana, Trikonasana, Purvottanasana, Naavasana and Pulasana. Let’s discuss these in detail below.

1. Surya Namaskar: One of the basic, most well-known and widely practiced asanas, surya namaskar is literally meant like to submit yourself in front of the sun or in general if we translate it, it means sun salutation. It comprises a series of twelve different yoga poses that focus on various parts of body. What makes surya namaskar great for the entire body is the fact that it involves twelve different poses encompassed in one - for example, basic prayer pose, forward bend and the bhujangasana (cobra pose). According to various experts surya namaskar is a great way to keep the body active as it helps in exercising all possible areas of the body. It helps in strengthening the skeletal system including the ligaments and also aids in easing stress and anxiety from the human body.

2. Veerabhadrasana: It is also called as the warrior pose. It involves going into the mountain pose, followed by stretching one of the legs back and with the other leg going into a lunge like position with the knee at a ninety degree positioning and the hands stretched right above the head. A person can take this further by practicing this pose in another manner wherein a person brings the hands in front of the chest and straighten the stretched leg, pointing it outwards while the other leg is still at ninety degrees and the person’s both arms are stretched out wide apart.

3. Trikonasana: It is also called as the Triangular pose. This pose is started with a wide legged stance by turning the right foot out. Post that stretch the arms out, wide open pushing the right side of the waistline over the right leg and slowly go down, facing downwards with a flat back. By keeping the right palm on the ground (A person can choose to keep it in front of their right foot or behind it) or on a block with the left arm stretched upwards. Once this is performed, then repeat it from the other side. This asana works on the sides of the body, arms and thighs, thus giving a feeling of rejuvenating and burning of fat from these three parts.

4. Purvottanasana: It is also called as the upward plank exercise or pose. This may seem a bit difficult to crack towards the start but the results that this asana yield will leave a person much grateful. This works extensively on the back, shoulders, arms, spine, and wrists and fortifies muscles. This kind of asana is also great for the respiratory system. It is great for the core strength of the body as it works on the legs, inner thigh muscles as wells as hips. Under this kind of pose, a person needs to sit with their legs stretched in front of them. Then post that put their hands behind their hips pointing towards their feet. After that now, point the feet and then prepare the body to rise up. Raise the body from the tailbone and try pulling the head back as well. It is the exact opposite of the position which a person gets in just before preparing for a conventional push up.

5. Naavasana: It is also called as the Boat pose. In this pose a person lies down on their back and as the name suggests goes in to a V shaped position resembling a boat. A person in such position should try holding the position for 10 seconds to begin with and increase the time with every passing day. Once performed this on daily basis, this will help a person in feeling their stomach muscles going for a toss and will help in killing that stubborn belly fat.

6. Pulasana: It is also called as the Bridge pose. Under this pose a person needs to lie down on their back with their hands stretched sideways and then need to fold their knees, spread them out and then raise the body up from the pelvis area. If a person require, then they can take support from their hands to hold the position. This pose works wonderfully on the hips, thighs, stomach as well as back. Physical exercise has always been held important for the overall well-being as well as to keep health related troubles at end but it should always be kept in mind that any form of physical activity will remain futile and unproductive if not teamed with proper diet.

Apart from these there are many asanas which can be penned down to reduce weight, but if we practice diligently the above mentioned poses in a well manner, then I can bet you all that the result would definitely surprise you. However, still the result would vary from person to person, but in reality it would make some kind of difference. Hence taking adios and would be soon back with one more topic which would be beneficial for all of you.

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