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6 Ayurvedic Herbs That Can Assist in Weight Management

Lifestyle, Weight Management, Wellness / By / / , , , ,

We all want to lose weight to get a fit and active body. Maintaining body weight is also essential to keep the diseases away from you. Apart from this, it has also been suggested by doctors that those having multiple health issues can benefit from curing their problems by managing their body weight. More than the required body weight can lead to numerous health issues such as obesity, bloating, diabetes, and much more. Even those who are already-fit and fine should follow the weight management process to have control over their weight. 

Thus, to achieve this goal, you need to carry out some exercises or yoga asanas whichever you find comfortable. However, apart from doing that, you need to maintain your diet too. Besides, do you know there are a variety of ayurvedic herbs that are easily accessible and are even helpful when consumed while losing weight? Herbs such as ginger, cinnamon, methi, and turmeric are some of them that you can find in your kitchen at any time of the day. In addition, you can start chewing some weight management gummies to enhance the process.  

Readers…let us go through some of the ayurvedic herbs that you need to consume in order to boost your weight loss procedure: 

1. Cinnamon

Consuming cinnamon helps in burning belly fat and reducing hunger. Besides this, it also aids in controlling the levels of your blood sugar, decreasing cholesterol, and accelerating metabolism. Drinking a cup of cinnamon water stimulates metabolism and also improves the fat-burning procedure. 

As observed, cinnamon increases the body’s heat production named thermogenesis to up to 20% and eventually aids in burning the calories. Cinnamon is even believed to reduce hunger and cravings, assisting in the control of unhealthy food consumption. 

2. Ginger

Ginger aids in blood sugar regulation and suppresses overeating. It also contains anti-inflammatory properties and has qualities that decrease obesity. Ginger water can be easily prepared at home which can help you lose weight. To make this drink more effective, combine it with some exercise and a healthy diet.

You can prepare tasty ginger water through this amazing process:  

  • In a blender, combine pure unpeeled ginger of approximately 1/3 pound that has been chopped into bits with 1 cup of water.
  • Filter the mixture if desired.
  • Blend the ginger extract you’ve made with your other ingredients, garnish it with mint leaves and serve it with ice cubes according to your preference. 
  • Drink at least once or twice each day to reduce appetite.

3. Triphala

Triphala keeps the small intestine, and large intestine healthy by eliminating the body’s toxins. It works as a colon cleanser that improves and relaxes the colon’s tissues. This, further, aids in the maintenance of a person’s weight. It also boosts Ojas, which fight illness, improve skin shine, and regenerate essential vitality. 

Triphala helps to strengthen the colon tissue, as well as remove extra fat around the abdomen. Consuming Triphala increases metabolism, which is a direct road to better and more acceptable body weight.

Given its purifying properties, having Triphala supplements on an empty belly before bedtime can be good for inner detoxification. Triphala churna or powder similarly aids in weight loss by significantly lowering calorie intake and body fat.

4. Fenugreek (Methi)

Fenugreek, commonly known as methi, has a plethora of health advantages. Being high in fibre and antioxidants, this herb aids digestion and purifies the body of harmful toxins, which is crucial for losing weight. A water-soluble element found in methi named “Galactomannan” assists in suppressing your cravings and keeps you feeling full for long periods of time. They lose weight by burning resistant abdominal fat and fatty tissues.

A small tip: Roast some methi seeds. Then grind a thin powder out of them using a mortar. You can even soak the seeds in water overnight. Drink the water in which the seeds were soaked. The remaining seeds have to be chewed down. 

Methi seeds have been noticed as a very useful ingredient in lowering blood sugar levels and blood pressure. 

5. Turmeric

The most common ingredient that almost every one of us knows and has been eating since childhood is haldi!!! Also known as turmeric, this yellow-coloured powder has so many benefits aside from helping you lose weight. Curcumin which is the main ingredient of turmeric is able to stop the growth of fat tissues. It assists in losing weight by controlling blood sugar levels within the body and thereby stopping insulin resistance. 

You can put some teaspoons of turmeric powder in milk or can even consume some tablets infused with it. Regularly consuming turmeric tea can increase the quantity of bile produced in the stomach. It is a gastric juice that assists in the emulsification and metabolism of lipids.

6. Black Pepper

Black pepper is another ingredient that is widely used in the whole world. Apart from adding taste to the meals and making them delicious, this ingredient can also assist you in your weight management journey. It is rich in piperine which is a chemical that aids metabolism and digestion and also reduces fat accumulation in the body. Including black pepper into your diet blocks the genes responsible for the creation of new fat cells. As a result, you will be able to shed off those extra kilograms. 

Conclusion

As these herbs can be found easily at your home, you do not have to wander around in search of them. In addition to this, most of the ingredients such as methi, turmeric, and black pepper might already be in use while preparing your regular meals. Therefore, including these little ingredients in your daily meal can not only aid in weight management but also provide multiple other benefits to your health. 

Furthermore, you can think about adding some healthy weight loss gummies to your routine. Therefore, when looking for weight loss gummies, “The Beach Body” gummies should be considered for sure. These rabbit-shaped tasty treats have ingredients such as Vitamin C, Garcinia Cambogia extract, L-Carnitine, and Green Coffee. These orange-flavoured gummies have 0 grams of sugar which makes them perfect for your consumption.

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8 Foods That Can Enhance Your Peaceful Sleep

Lifestyle, Sleep, Wellness / By / / , , , , ,

You know the exact amount of energy that is regained after getting a quality sleep of around 7-8 hours. Not only your mood but also the immune system would get boosted by taking sound sleep. However, due to our busy lives and a lot of stress going on in our minds, we may not be able to take the adequate amount of sleep that is required. As an outcome, you may start feeling tired and lethargic the next day. Not taking proper sleep can also lead to numerous sleep disorders. 

Do you know that the types of foods we eat can also have an effect on our sleep? Yeah! There are certain foods that can help you in improving your sleep. Including foods such as oatmeal, rice, beans, milk, etc. in your regular routine can assist you in enhancing your sleep quality by increasing your melatonin production. These foods cause a surge in them and relax the nerves. Besides including them in your diet, you can add some melatonin gummies to your routine, which can boost the production of the hormone responsible for your sleep-wake cycle and provide you with a calm and peaceful sleep.

Come on…Let us scroll down some foods that can make us sleep properly:

1. Beans

Beans, as well as other legumes such as peas, have a wonderful mixture of B vitamins, including B6, niacin, as well as folate, that aid the brain in a variety of ways. B vitamins are long utilized to assist people having sleep issues and also aid in reducing anxiety and stress. These nutrients can assist you in regulating your sleep and wake cycles and increase the natural levels of serotonin which is a relaxing, happy hormone.

2. Bananas

Bananas can be used as a natural sedative as they are rich in both magnesium and tryptophan. They are loaded with nutrients that can improve your health and help you get a night of sleep and relaxation. Potassium and Magnesium present in bananas can be used as nerve and muscle relaxants. 

Thus, grab a banana to get its natural mineral hit before you go to bed, and to alleviate any hunger pangs before bedtime.

3. Watermelon

Dehydration can affect your capacity to fall asleep and stay asleep. A selection of watery fruit such as watermelon could help you make up for any deficiencies. Eating watermelon can help you stay hydrated and alleviate your post-dinner hunger pangs because of the fiber and the volume. Watermelon is high in vitamin B6.

It aids with the creation of serotonin as well as dopamine. Both of these substances are connected to your mood. When your body produces these compounds, your brain’s susceptibility to stimuli such as noise lowers. This will ensure that you have a good night’s sleep.

Did you know a two-cup serving of watermelon is half water!? 

4. Honey

Tryptophan is an amino acid that is essential for sleep. Honey’s natural sugars help to induce sleep by carrying tryptophan through the brain via the bloodstream. The sugar in honey reduces levels of orexin, a neurotransmitter found in the brain which makes you more alert. Honey can put your alertness into reverse. A spoonful of honey before bedtime will help protect your liver from toxic substances. If you’re able to eat raw honey, that’s an added bonus! 

5. Oatmeal

Although oatmeals are a common breakfast option, you may consider eating this breakfast bowl at night too to help you sleep throughout calmly. The grains in oatmeal cause insulin production similar to whole grain bread. They increase your blood sugar naturally and make you feel tired. Oats are abundant in melatonin which helps relax the body and assists in sleeping. In case you are undergoing any health issues, it is advised that you consult a doctor before consuming too much of the said food. 

6. Rice

The glycemic index of white rice is high which means that it will cause a natural spike in blood sugar, and insulin levels, which will allow tryptophan to act faster in your brain. Rice consumption causes the production of calming hormones that make us desire to sleep and relax. Thus, eating a bowl of rice 4 hours prior to sleep can help you with peaceful sleep. 

7. Herbal Teas

Herbal tea is an easy and relaxing addition to your nightly ritual. Many different kinds are frequently used as medicinal herbs to induce relaxation and sleep. They impact certain neurotransmitters, improving overall sleep quality, reducing anxiety and stress, and assisting you in falling asleep faster. Herbal tea contains several sedative qualities. Among the variety of herbal teas present, Chamomile has relaxing benefits on both the brain and the body. A warm cup of this tea before bedtime may be exactly what you require to fall into a pleasant, and deep sleep.

8. Milk

Almost all of us used to make bad faces during our childhood at the time of drinking milk at night. But do you know that sipping a glass of warm milk at night can make you sleep peacefully! Dairy is a natural product of the amino acid tryptophan, which promotes sleep. Tryptophan enhances sleep by increasing melatonin levels, a hormone that supports a normal sleep cycle. Irrespective of that science, warm milk has historically been consumed before night since it has a relaxing effect. Therefore, those having trouble sleeping can surely try a glass of warm milk.

All in All

Eating these foods using tastier ways can also add a taste factor to them because of which you would love consuming them. It would take a little time, maybe a few days but eventually, you would get to see some effective results. Once your melatonin production gets boosted by eating them, your sleep will get enhanced as well. 

Furthermore, you can consume some tasty melatonin-boosting sleep gummies to increase your sleep schedule at a faster pace. The “Blessful Sleep” gummies by “Power Gummies” can be considered one of the best options when searching for melatonin-rich gummies. Apart from containing melatonin, the gummies also contain Vitamin B6 and Passiflora extract. You just have to chew down two of these cute rabbit-shaped gummies to fall asleep faster.

weight management

Obesity and Your Health: See How It Causes the Most Common Health Issues

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Obesity is one of the most common health problems in the United States, and if you’re overweight, it can be seriously detrimental to your health and well-being. Obesity can cause heart disease, diabetes, breathing difficulties, high blood pressure, and even some types of cancer. Learn how obesity causes these issues with this graphic guide to your health and weight.

The onset of most health issues are related to being overweight

Being overweight is known to be a major contributing factor in many different health issues. Though there are many other factors that come into play, being overweight has been linked to metabolic disorders, heart disease, stroke, cancer, and type 2 diabetes. 

Research has also shown that obese patients diagnosed with certain cancers such as breast cancer or colon cancer have a poorer prognosis than those who are of normal weight. There are many people who don’t understand how obesity causes these chronic diseases. 

With this information you can start making decisions about your lifestyle choices and make better food choices for yourself and your family.

Diabetes is on the rise in young adults

Americans of all ages are at risk for diabetes, but in recent years researchers have noted a startling rise in cases among those who are 20 to 40 years old. This has caused many experts to look at what obesity means for those outside the typically-prescribed at-risk age range. 

Diabetes often develops slowly over time, and people may not realize that they are at risk until it has already progressed far enough to become dangerous. When someone is obese, their fat cells release high levels of insulin. The insulin causes the body to store sugar as fat, which can lead to insulin resistance or even type 2 diabetes.

Smoking causes cancer, but so does being overweight

We’ve all heard about smoking causing cancer. Despite what we hear, it is actually being overweight that causes the most common health issues such as cardiovascular disease, high blood pressure, high cholesterol, type 2 diabetes and cancer.

Did you know that obese people are two to four times more likely to develop coronary heart disease? What’s more concerning is that obesity can cause dementia in people who have other risk factors for dementia such as type 2 diabetes or stroke — something smokers don’t face.

Depression may be a result of weight gain and other related health problems

According to a recent study published in JAMA Psychiatry, depression may be caused by weight gain and other related health problems such as diabetes. Researchers found that there was a higher rate of depression among people who were either obese or had some type of health issue. The researchers think this is because these groups are more likely to feel stigmatized and experience discrimination. 

Depression has been linked to obesity before, but it’s not clear whether it’s an effect of obesity or vice versa. It’s possible that depression leads to obesity because of changes in appetite and metabolism or a change in how food tastes; on the other hand, it could also be the opposite—obesity can lead to feelings of hopelessness, which can lead to mood disorders like depression. 

There are many things we don’t know about how one causes the other and what doctors should do about it. However, mental health professionals should take into account both physical and mental illness when treating patients with weight-related issues.

Obesity causes high blood pressure and elevated cholesterol, both of which affect circulation. Obesity is associated with diabetes as well as various cancers such as colon cancer and breast cancer. Obesity increases your risk for gallstones, kidney stones, ulcers, asthma, osteoarthritis and sleep apnea as well.

Eating junk food, such as processed foods, can cause long-term damage to your health.

Most junk food is high in calories and low in nutrients. That’s why, when we eat it, our body stores more of the excess calories as fat than burns them for energy. Not only does this lead to weight gain, but also all of the health issues related to obesity. For example, overeating can lead to a poor mood and an increased risk of depression. 

And if you have an unhealthy diet that includes a lot of processed foods and sugar, you’re at risk for developing diabetes or heart disease.: When your cells don’t get enough glucose because they’re unable to convert sugar into energy because your cells can’t take up insulin (which causes type 2 diabetes), you’ll eventually develop kidney failure, eye problems, hardening of the arteries (atherosclerosis) or circulatory problems.

Dealing with all these diseases together can lead to anxiety or depression

Anxiety is a general term that includes a whole range of symptoms including, but not limited to, excessive worry, nervousness, obsessive thinking or fear of certain situations. Depression is characterized by persistent sadness or withdrawal from social contact, accompanied by an inability to experience pleasure in activities once enjoyed. 

There are many reasons why these conditions may occur concurrently with obesity. The common link between these health issues is chronic stress. Stress can cause anxiety and depression which lead to other health issues such as heart disease, diabetes, stroke and cancer. Eating healthy foods can help reduce the risk for all of these diseases because it lowers stress levels which will improve your mood and reduce risk for other diseases due to its role in lowering inflammation throughout the body.

Weight loss gummies

7 Ways to Improve Metabolism for Boosting the Weight Management Process

Lifestyle, Weight Management, Wellness / By / / , , , ,

A very important part of enhancing your weight management procedure is a good metabolism. For those unaware of the word “metabolism”…let us first know about it. Metabolism is a process in which enzymes present in the body digest the food which in turn helps in the functioning of the organs, the body’s growth, and its adaptation to various situations. The food that is digested creates energy for your body. As proper digestion is very important for the body when losing weight, you need to maintain a strong metabolism to keep this process boosted.

Therefore, metabolism is simply a term that tells you how effectively your body is performing its basic functions such as digestion and absorption for providing energy to the body. However, metabolism can not be improved in a single night. Thus, you need to make some changes such as drinking enough water, practising high-intensity workouts, sipping a cup of green tea, and much more in your daily lifestyle in order to boost it up. 

With the various ways presented below, you will be able to enhance your metabolism and speed up your weight loss:

1. Sip on Lots of Water

Your metabolism may slow down if you do not intake the required amount of water in a day. Due to this, your weight loss process may also not be much effective. Therefore, to keep your metabolism enhanced, it is vital that you drink enough water that makes your body hydrated. As per observations, females and males should be drinking at least 2.7 and 3.7 litres of water respectively in a day. 

Apart from this amazing benefit that water provides, sipping enough water is also important for filtering toxins from the body. Drinking lots of water will make you pee more, thus, leading to the release of the added water weight. In addition to this, when you drink an adequate amount of water, your stomach will feel full, and therefore, you won’t be eating more calories. 

2. Include Protein Rich Food in your Meals

Our human body takes more time in breaking down and digesting proteins in comparison to fats and carbohydrates. Due to this, your body’s metabolic rate increases. This reaction of your body has been termed “The Thermic Effect of Food”. Consuming higher amounts of protein in your diet has been 

demonstrated to greatly enhance metabolism and the number of calories burned. Eating protein-rich food also makes your tummy full and you do not crave more food. This in turn stops you from overeating during successive meals.

To boost your metabolism, you can add up these protein-rich foods:

  • Pomegranate
  • Avocados
  • Green Beans
  • Grapefruit
  • Black Rice
  • Oatmeal
  • Peanuts

3. Ensure Proper Sleep

Have you been getting enough sleep? The quantity of sleep you’ve been getting is strongly tied to your metabolism and appetite. It has been noticed that people who are awake at night tend to consume more food and feel hunger pangs. If your sleep is not fulfilled, your body may crave more calories. This in turn will make your body gain more weight rather than lose it. 

4. Drink a Cup of Green Tea

Sipping just a cup of green tea daily can be very efficient in increasing your metabolism when trying to lose weight. Green tea contains antioxidants such as caffeine and catechins that can be very useful in boosting metabolism. Along with this, drinking green tea also improves the rate of your fat-burning process. Once these things start enhancing your body, the pace of your weight loss can be improved. Not limited to this, consuming green tea daily burns extra 75-100 calories. 

5. Have Some Coffee

Coffee, a type of natural caffeine, helps you increase your metabolic rate. Intaking it activates the neurological system, which delivers direct messages to fat cells instructing them to dissolve fat. This is done by boosting blood levels of the epinephrine hormone. Along with this, sipping coffee also enhances your fat-burning procedure. As an outcome of this, your weight loss process gets boosted. Consumption of a cup of black coffee that is plain has been noticed to be very low in calories and has great effects in improving metabolism.

6. Practising High-Intensity Workouts

Performing high-intensity workouts are quite useful when it comes to burning the fat present in the body. Doing them automatically increases your rate of metabolism which eventually burns the fat. The fat-burning process continues even if you have completed the workout session. Biking, running, jogging, and weight training have been considered some of the best high-intensity workouts. 

As observed, 24 hours after you have completed your high-intensity workout, your body’s metabolic rate increases by 450%. Along with this, they are also beneficial in increasing your body’s blood flow and lung capacity. People who have health issues should consult a doctor before practising any high-intensity workout. 

7. Eat Nutritious Food

Eating more fat-burning food can eventually increase your metabolic rate. This can assist you in losing more weight and at an improved pace. Along with having proper fruits and vegetables that will enhance metabolism, it is also necessary to keep following your regular exercises. 

Here are some healthy foods that you should include in your diet to improve your metabolism:

  • Flaxseeds
  • Chilli Peppers
  • Brazil Nuts
  • Broccoli
  • Green leafy vegetables
  • Ginger
  • Lentils

Conclusion

To boost your metabolism and promote speedy weight loss, it is quite important that you include the multiple ways that have been described above. Once started, you will slowly and steadily get to see their effective results on your body. It is also suggested to try out some healthy weight loss gummies that help you to improve the weight loss process in addition to other daily regimes that you follow. 

Consuming “The Beach Body” gummies can be one of the very effective ways to aid weight loss. Enriched with multiple healthy nutrients such as Garcinia Cambogia extract, Vitamin C, Green Coffee, and L-Carnitine, these gummies even have 0 grams of sugar. You need to chew just two of the weight management vitamin gummies before you go to sleep.

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5 Easy Night Time Exercises for an Effective Weight Management

Lifestyle, Weight Management, Wellness / By / / , , , ,

Working out regularly is very essential when you want to gain a fit and active body that you have always been thinking about. Exercising every day can improve your blood sugar levels, cardiovascular health, and your sleep too. Apart from this, your lifestyle will also get affected in a better way. You may have even enrolled in a gym to get proper workout sessions to reach this fitness goal. However, there can be certain possibilities where you won’t be able to hit the gym and may also have to miss out on your sessions. 

Worry not! We have the perfect solution for you to carry out your weight management exercises. When not able to work out in the mornings, you can do some easy activities such as plank, squats, or stretching. Practising these exercises at night can help you in shedding some of the extra kgs. In addition to this, it has also been observed that exercising at night helps you lose weight at a faster rate than in the morning. You can even include some weight management gummies to boost your process of weight loss. 

We have indeed described below some of the best and easy nighttime exercises that you can perform at home and lose weight too!!

1. Knee Pushups 

Wondering about the benefits that knee push ups provide when practised at nighttime? So, let us begin then. For further information, performing knee push ups strengthens your shoulders, arms, and chest. This exercise is also advantageous for those desiring to have abs. 

  • Kneel on the ground.
  • Spread your arms wide and position both hands and shoulder-width apart on the ground.
  • With your centre tight, lower your body until your chest is almost touching the floor.
  • Straighten your arms and push your torso back.
  • Repeat the motion 10-12 times.

2. Plank

Planks have been considered one of the most effective exercises for abdominal strengthening. Performing it at nighttime can not only improve your body’s flexibility but also assist you in getting rid of your back pain if present. Along with boosting your metabolism, this exercise is very beneficial for increasing your muscles. Did you know most people burn almost 2 to 5 calories per minute for holding up the plank position!!! Isn’t that amazing!! 

Come on…start doing planks with these simple steps:

  • Put yourself in a push-up position.
  • Bend your elbows and place the weight of your body on your forearms.
  • Engage your body’s centre part, and tighten your buttocks.
  • The body has to be kept straight beginning from head to heels.
  • Hold on to this position for as long as possible.

3. Lunge Jump

Being one of the high-intensity workouts, practising lunge jumps makes your body sweat more and burn out those added calories. Doing it regularly strengthens your lower parts of the body such as the calves, hamstrings, hip flexors, quads, and glutes. In addition to this, it also makes them more flexible and stable. 

Here is the process to make your body ready for practising lunge jumps:

  • Place your feet and hips apart from each other.
  • Bring one foot in front and bow at the knee.
  • Keep lowering till the other knee is just above the surface.
  • Utilising your hands to gather momentum, jump high and change legs before touching down.
  • Your other leg should be positioned in front as you touchdown.

Perform as many repetitions as possible within 60 seconds. You need to carry out three sets of Lunge Jumps with intervals of 60 seconds in between them. 

4. Squats

Performing squats at night is helpful for those wanting to boost their weight loss. Your hips, glutes, quadriceps, calves, and hamstrings help you in performing various basic activities during the day such as sitting, walking, etc. Therefore, it is necessary to build and tone them up properly. Apart from this, once you start practising, the lower body muscles would also be strengthened. You can do as many repetitions in sets of three with 60 seconds of rest in between.

  • Stand shoulder and legs width apart with toes moderately stretched outwards
  • Keep your arms around the waist with palms in. 
  • Kneel, push your butt back, and strengthen your centre.
  • Maintain a flat back and a lifted chest.
  • Bend your arms and put your palms close together in the direction of your chest at the same moment.
  • Return to your initial position and tighten your hips.

5. Stretching

After you are done practising all the high-intensity exercises, it is very important to end your workout session with some stretching. Exercises such as the eye of the needle, seated forward fold, side stretch, arm and wrist stretch, butterfly, etc. can be done at this time. Doing so will provide relaxation to your muscles and also aid in cooling down your body to a resting state. You can even go for a small walk or do deep breathing so that your heart rate is calmed down. 

Have a look at these two stretching poses to complete your workout:

  1. Seated Forward Fold
  • Sit down with your legs outstretched ahead of you.
  • Now, extend the back of both legs by stretching towards your toes or knees.
  1. Eye of the Needle
  • Rest on the back with your right ankle crossed over your left thigh or knee.
  • Take hold of the left thigh and bring that towards your chest.
  • Then repeat the exercise on the other side too.

Conclusion

Practising the above-highlighted exercises at night time can be very beneficial in burning the calories that come in your way when trying to lose weight. These exercises can be easily performed at your home in your favourite space. After regularly working out for a few days, you would get to see effective results in your body weight. Also, do not forget to eat your healthy meals despite working out. 
Furthermore, you are advised to try out some amazing and healthy weight loss gummies. Packed with numerous ingredients including L-Carnitine, Green Coffee, Garcinia Cambogia, and Vitamin-C, “The Beach Body” gummies from “Power Gummies” are a delicious treat to try at night. You simply need to chew two of them to improve your weight loss rate.

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3 Yummy and Fulfilling Dinner Recipes for Weight Management

Lifestyle, Weight Management, Wellness / By / / , , , ,

While trying to lose extra weight and have a confident and fit body, you may have to start eating controlled meal portions. Commonly known as dieting, consuming a limited amount of food would ensure that no extra calories are being added up to your body. We tend to eat heavier food in the daytime and to balance it out, it is essential that you have something light yet nutritious at night. As our body functions more effectively during this time and burns more fat, it becomes vital for us to keep our metabolism strong. 

There is a perfect quote that defines how our meals should be eaten. It says, “You need to eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Hence, after a long tiring day of office and workout, we get back to our homes and eat something that fulfils our diet. It may sound fun to eat diet food for a few days but once the regularity begins, you may start disliking it. 

Are you bored of eating those diet foods that don’t feel appealing too and may taste bland?  

Don’t worry! We are going to provide you with some filling and light recipes that you can prepare at dinner and they can be yum as well!!! Eating them will also aid your weight management procedure. So, let us begin:

1. Oatmeal

You may already know about the benefits that oats provide when losing weight. For those who aren’t aware…come on…have a look. Oatmeals are not only rich in fibre but also have a very low-calorie count. Consuming just a single bowl of oatmeal during your dinner time supplies only 166 calories that are absolutely nothing when compared to other grains. In addition to this, the fibre content available would make your stomach full and stop you from binge eating.

Want to cook tasty oatmeal that also provides you with nutrition?? Then begin reading the recipe outlined below:

  • In a pan, put some oil. 
  • Then saute half a teaspoon of cumin seeds (jeera) along with one-fourth teaspoon of hing. 
  • Next, you need to add 10-12 curry leaves, one or two green chilies, one medium-sized onion, and half a teaspoon of finely chopped ginger. Saute these ingredients for almost 10 seconds.
  • Add 1.5 cups of chopped veggies such as beans, bell peppers, carrots, peas, cabbage, etc. You need to cook these vegetables for a minute. 
  • Then you will have to add ½ cup of tomatoes that have been chopped.
  • Further, put 1 tsp of dhania or coriander powder, ½ tsp of haldi powder, and some salt as per your taste. 
  • Now, add 2 ½ cups of water and give everything a boil. 
  • A cup of oats has to be added then. Cook it for around four to five minutes. 
  • Then put some roasted and crushed peanuts and let it cook for another minute. 
  • Garnish your meal with some finely chopped coriander leaves.

2. Soup

Soup can be prepared with multiple ingredients depending upon your choice. From tomato soup to mushrooms to lentils, there are a number of soups available in the world. Consuming soups makes your tummy feel full for a longer time. This helps you to cut down the added calories that you might consume during the night. 

The tasty and healthy vegetable soup recipe that has been mentioned below has its own advantages. Apart from being low in calories, the numerous veggies that will be put into the soup will supply your body with their own nutritional benefits. Isn’t that great?… Hence, you need to follow the recipe then…

  • Put a pan on the stove and add around 750 ml of water. 
  • Chop one potato and add to water.
  • Then put a lid over your pan and give it a boil for some time until the potatoes are half cooked.
  • Once done, put ¼ cup of peas along with a cup of chopped carrots. 
  • Let this mixture boil for at least 3-4 minutes.
  • Next, you can add ¼ cup of sweet corn kernels, half a cup of chopped cauliflowers, around 4 chopped french beans, and a ½  piece of chopped capsicum.
  • Add some pinch of salt as per your requirement, ½ tsp of oregano, and ¼ tsp of black pepper powder.
  • Now, all the ingredients put in the pan have to be mashed with the help of a blender.
  • Also, put one tsp of extra virgin olive oil. 
  • Lastly, let them boil for three to four minutes. 

And you are ready with your tasty and fulfilling vegetable soup!!! Serve it hot to get the most flavours and nutrition out of it. 

3. Namkeen Daliya

When it comes to eating fibrous food for losing weight, daliya has been noted as the first choice. Daliya contains almost 18 grams of fibre!!! Eating food rich in fibre content reduces your appetite and doesn’t make you crave more food. This in turn aids your weight management process. Having a low glycemic index, consuming daliya lowers your blood sugar level. Not many people may like daliya but preparing it with the recipe we have given can make it tasty yet nutritious. 

  • Add 1 tbsp of ghee to a pan.
  • Then put one cup of daliya into it.
  • Roast them for a few minutes. 
  • Next, add 1-1 cup of chopped carrot and french beans and ½ cup of green peas. 
  • Put some salt as needed.
  • Now, add 2.5 cups of water.
  • Cook the added ingredients for a few minutes until the water starts boiling and the daliya is thickened. 
  • Eat the daliya by the time it is hot. 

Conclusion

You need to surely give a try on the dinner recipes that have been provided in the post. Eating them will not only boost your metabolism but also be helpful in receiving the nutrients required during the weight management procedure. Those tasty and multiple veggies added to the recipes would not only be beneficial but also make the dish flavourful. As a result, your body will be able to function more efficiently and burn all the excess calories at night. 
Along with cooking these yummy recipes, you can begin chewing some weight loss gummies that work in enhancing your metabolism and biosynthesis of collagen. “The Beach Body Gummies” which are orange flavoured and have nutritious ingredients such as Garcinia Cambogia extract, L-Carnitine, Vitamin C, and Green Coffee can be tried.

weight management

6 Bedtime Beverages to Help your Weight Management Journey

Lifestyle, Weight Management, Wellness / By / / , , , ,

When trying to lose weight, we start exercising along with limiting our diet. Because of eating inappropriate amounts of food, most of us start feeling hunger pangs at night post dinner. Though it has been observed that consuming snacks at night makes your body gain weight by adding extra calories to it, we still tend to eat some light food. Rather than eating those calorie-building snacks, you can sip on some healthy beverages such as cinnamon tea, milk, grape juice, etc. before proceeding to your bed.

These beverages would not only stop you from eating something unhealthy but also build up your digestive system which is very important during your weight management process. Apart from this, drinking these beverages before sleeping can improve your metabolism along with providing other health benefits. Once you create a habit of drinking these healthy beverages before proceeding towards your bed at night time, you will find ultimate relaxation in your stomach that will in turn aid your sleep quality. It would also help 

Commence reading, to have a look at these amazing bedtime beverages that you can have to boost up your weight loss journey:

1. Milk

Remember when our mothers used to give us milk at night? Most of us would make faces or hold our noses while drinking that up. However, you may not be liking this ritual during your childhood but it has a very vital significance in maintaining your weight. Slurping milk at night helps your body burn more calories while sleeping than it does normally. Also, sipping milk slows down your appetite. Due to this, you won’t feel hungry in the middle of the night. Once your binging is reduced, the chances to gain more weight would also be minimized.

2. Green Tea

We have often seen people drinking green tea when being on a weight loss diet. But do you know what amazing benefits it provides to your body? Green tea contains nutrients that not only boosts your metabolism but also assists in reducing stress. Along with this, when you go to bed after sipping a cup of green tea, your sleep quality is enhanced as well. 

Drinking green tea at night provides other benefits as well. So, let’s go through them:

  • The risk of having cancer gets minimized
  • Cardiovascular health is improved
  • Cholesterol levels are controlled
  • Your immune system gets enhanced
  • Anxiety and depression issues get minimized

3. Grape Juice

You may not be aware of this not much talked about gem of a beverage that helps you lose weight while sleeping. This drink is nothing but “Grape Juice”!! It has been observed that those drinking a glass of fresh and pure grape juice have improved sleep. Apart from this, the juice aids in burning your body fat and moderating your cholesterol while you are dreaming. 

4. Chamomile Tea

You may find its name a little fancy but drinking Chamomile tea has multiple benefits apart from helping you lose weight. Chamomile tea brings down your appetite, which is very beneficial during weight management. Enriched with nutrients such as potassium and calcium, sipping on this drink at night flushes out all the toxins present in your body. 

This beverage is very light for your stomach and eventually provides relaxation to it. Apart from this, the antioxidants packed in it can assist you in improving your sleep quality. However, make sure that you are not allergic to chamomile as it can cause issues such as drowsiness or vomiting.

5. Cinnamon Tea 

Cinnamon, popularly known as “Daalcheeni”, is a very common ingredient found in almost all of our kitchens. But did you know how many advantages cinnamon tea provides when losing weight? If not…let’s start then.

Once you start sipping cinnamon tea, you would see a boost in your metabolism that will aid you in losing those extra kilograms. Being caffeine-free, drinking cinnamon tea helps you reduce blood sugar and cholesterol levels. In addition to this, the tea contains anti-inflammatory properties that keep your belly away from being bloated. 

Don’t know how to prepare cinnamon tea? We are here to help you…Begin scrolling!

Ingredients Required:

  • A cup of water
  • One teaspoon of cinnamon powder. If you do not have it ready, grind one or two pieces of cinnamon in a grinder to make a fine powder out of it.

Procedure for a healthy and tasty cup of cinnamon tea:

  • In a saucepan, empty the water from the cup.
  • Once it starts boiling, put a table spoon of cinnamon powder.
  • Mix them well and turn off the heat.
  • Now, let this mixture sit for around 20 to 30 minutes.
  • After the mixture has cooled you can start sipping it.

You are recommended to drink the cinnamon tea at least 30 minutes before you go to sleep. Doing so can give you fruitful results. 

6. Protein Drinks

Consuming drinks containing a high amount of protein before going to sleep can help you in managing weight. Drinking it will increase your metabolism which will keep your stomach full and reduce your hunger pangs. As proteins take a longer time to digest, this property is vital in building up your muscles during the time you are sleeping. Consuming protein-based drinks before bed improves your sleep quality as well. This in turn would strengthen your body for the upcoming day.

Conclusion

Drinking some healthy beverages before you sleep at night can increase the pace of your weight management process. This will also keep your tummy full and you won’t feel hungry until you are asleep. Along with sipping these drinks, you can also include tasty and healthy orange-flavored sugar-free weight loss gummies in your night-time schedule. 

Named “The Beach Body Gummies”, these yummy treats contain nutritious elements including Green Coffee, Vitamin C, Garcinia Cambogia extract, and L-Carnitine. Chewing these gummies burn your body fat by accelerating their speed and reducing your body weight. Therefore, eating just two of these gummies a day can have an effective outcome on your body when following a weight loss procedure.

weight loss gummies

8 Small Changes in Lifestyle That Can Help With Weight Management

Lifestyle, Weight Management, Wellness / By / / , , , ,

Exercising regularly gets hard for weight management while following a diet is even more of a task! But of course everyone still wants to manage weight and get a confident body. Worry not…we are here to assist you. In this chaotic world, we focus more on physical work to manage weight. We go to gyms for heavy workout sessions, start practising yoga, and do many more such activities. While doing so, we neglect the minor tasks that we can include in our day-to-day life. 

However, are you aware of the fact that it has been observed that starting at a slower pace with some small changes in your daily lifestyle can help you in proceeding toward your weight management goals? Once you commence following certain small changes such as drinking lots of water or taking a timely sleep or eating foods that are prepared at your home, you will slowly and steadily be able to see changes in your body weight too. These activities, once included, can show an effective outcome regardless of the extra workouts performed.

Come on…Let us begin by knowing about the small changes that you can add to your daily life:

1. Take a Good Amount of Sleep

Our body needs to get the proper amount of sleep before starting the next day. An adult requires at least 7-8 hours of sleep to regain the energy required for the suitable functioning of the body organs. In case this remains unfulfilled, you may have to undergo mood swings and experience low energy levels throughout the day. 

Apart from this, not getting enough sleep can even result in increasing your appetite. You may end up eating more at improper timings which will eventually make you gain weight. Thus, not only to manage your weight but also to make your body function properly, you need to take out time for yourself and sleep!!!

2. Drink Ample Water

Sipping water not only makes your thirst go away but is also required to maintain hydration in your body. Drinking at least 2-3 litres of water is essential for controlling the required water content of the body. As a result of sipping enough water, your stomach will feel full which would cut down your binge eating habits and eventually help you lose weight. Not restricted to this, slurping water also aids in boosting your metabolism. Remember… drinking 8 glasses of water a day can boost your weight management journey in a beneficial way! 

3. Go out for a Walk

We tend to incline towards comfortable and easy ways of living life. Due to this, we forget that carrying out some minor activities in our life is important too. Whenever you are free or have woken up early in the morning, you can go out for a small walk. You can sometimes ditch your auto rickshaw for very small journeys and take the walking path instead. This small change will not only help burn some of your calories but you would also be able to overcome health issues including blood pressure and heart stroke. Get a friend with whom you can enjoy walking while talking. 

4. Start Journaling About Your Food

It is essential that you begin maintaining a journal to keep a record of the food that you have been eating throughout the day. After you note them down, you can have a look at them at the end of the day to check on your portions. Along with this, through the food journal, you can also calculate the total number of calories you have been consuming. This will later aid in your weight management procedure as you will start eating your food in the right proportion with adequate nutrients. 

5. Put a Limitation on Packaged/Processed Foods

Are you too binging enough chips, cookies, crackers, or other ready-to-eat food without knowing their harmful effects on your body? Processed and packaged foods have more than the recommended amount of sodium, sugar, and fats that are not good for your body. Eating them can make your body gain weight and can even make you obese. For such reasons, you need to immediately stop eating those foods. Rather you can switch to some healthy and tasty alternatives such as greek yoghourt with some topped berries or some baby carrots dipped in hummus. 

6. Eat Home Cooked Meals

Due to so many advertisements being present around us, we sometimes order food thinking it would be healthy. Despite being named “healthy food”, we do not know whether the ingredients that have been put in are fresh or not. Is the oil that is being used high grade? We don’t know! However, we will surely know about the ingredients that we are putting in our meals prepared at home. These items will be monitored by us and the right amount can be put in as well which can ultimately assist in managing weight. 

7. Go by Stairs When Having a Choice

You might be looking for a lift or an escalator when trying to go up some floors. However, you can switch this practice and take out only a few minutes to climb the stairs. This activity would take just 2-3 minutes but provide you with several benefits. Climbing stairs would not only help you maintain your weight but also make your muscles, joints, and bones stronger. 

8. Try Chewing Weight Loss Gummies

Packed with multiple nutrients, weight loss gummies have proven to be beneficial and shown results in contributing to a person’s weight management journey. You can try purchasing a product by “Power Gummies” that has been specially created for managing your weight. Enriched with ingredients such as L-Carnitine, Green Coffee, Garcinia Cambogia extract, and Vitamin C, chewing “The Beach Body” gummies show a favourable result in losing weight along with performing other weight management activities.

Conclusion

After going through the points, you may now be aware that these small activities that might have been neglected by you would turn out to be more useful. So, begin with them as soon as possible. Grab a glass of water and start your first step towards this new routine.
Also, chewing on some yummy and healthy weight loss gummies from “Power Gummies” should be included as a step in your schedule. Simply consuming two gummies before going to bed would take no time and give a fruitful impact on your weight management process as well.

How Does Meditation Improve Immunity?

How Does Meditation Improve Immunity?

Fitness, Wellness / By / / , , , ,

Our immune system is known to be one of the most complex systems in our body.

The immune system is responsible for handling the security so anything from the outside environment that can cause a disease can never enter the body.

In case anything harmful i.e. a virus or a bacteria gets to enter the body, the immune system makes sure that it can be destroyed easily.

In most cases, the body has enough power that it can help us stay strong even after getting affected.

The process of attacking the invading elements might take a few days however, once they succeed, you will get to function normally without any medication.

However, in some cases, the body is not strong enough to handle the virus or bacteria on its own.

 So, the immune system gets help from boosters, vaccinations, and medicine.

In case, the immune system of the body becomes unable to defend the body, it is said to have immunodeficiency.

On the contrary, if the immune system runs wild and starts attacking the healthy cells, it is called autoimmune disease.

In short, the immune system needs to follow a fine balance so it works properly without attacking healthy cells and without getting weaker.

With the help of this article, we will mainly focus on the way altering your breathing pattern through meditation can help you heal faster and boost your immunity.

We will also look at some of the reasons meditation can help you improve your overall health.

What Is The Mechanism Of The Immune System?

Within our body, we find cells and these cells have their specific functions

Our blood consists of three different types of cells that help with the transportation of food, nutrients, oxygen, defense, and healing.

Within these blood cells, there are white blood cells that are responsible for immunity.

These white blood cells attack the invading elements and engulf them.

Usually, the healing takes time so the body tries to assist this process with the help of other things as well.

This can consist of an increase in body temperature, change in breathing patterns, and other symptoms.

All these processes collectively help our body heal faster and in a much better fashion.

Why Does Meditation Help With Immunity?

For the longest, we have only connected physical health with physical symptoms while mental health is only connected with mental symptoms.

However scientific studies over the years revealed that our bodies work as one unit.

Although there are different cells and organs that perform different functions yet the goal is just to sustain life.

Recent studies have shown that physical health and mental health both have a very strong connection.

If physical health suffers, this will eventually impact mental health as well and vice versa.

Experts explain that when the immune system is busy improving physical health, it burdens the body which can cause mental stress.

Similarly, people with mental stress report immunity issues because they get tired easily and their physical health suffers as well.

As meditation helps in improving the way we breathe and the overall energy extraction process, you will notice an improvement in immunity because of meditation.

How Meditation Can Improve Immunity?

Most people think that immunity is inbuilt and cannot be changed.

Some people connect immunity with food intake, lifestyle, exercise, and the way we interact with people.

On the contrary, others connect the immunity of an individual to the family history, geographical region, and the way we live.

This is the reason we see a lot of people living in a specific region drinking unclean water and still feeling alright.

On the other hand, people who have been drinking clean water throughout their lives cannot digest dirty water and get ill faster.

Experts explain that just like you can help your body boost its mental capacity or physical capacity, you can also boost your immunity if you know how to use your body in a better way.

Just like mental exercise improves mental capability and physical exercise increases physical capability, with the right medication and right exercise you can boost your immunity as well.

Now, the question is if you can boost your immunity on your own, how meditation can help you in the process.

Well, it is very simple because meditation mainly focuses on breathing techniques and exercises.

According to experts, the body is designed to breathe in a certain way but over time, we develop breathing habits according to the availability of oxygen around us and the external environment.

As a result, some people lose their ability to hold the oxygen, others lose the ability to properly inhale and exhale.

Improving Immunity

Some people become nose breathers while others become mouth breathers whereas, our body is designed to become both.

With the help of meditation, you will be able to train your body to get more oxygen from the environment in a very small time.

The capacity of your lungs improves and the body will get blood rich in oxygen.

This oxygen-rich blood will help the organs in performing their functions in a much better way.

Apart from this, you will see that the body heals faster, immunity increases and the detox process also improves.

Although, most people think that changing the breathing pattern is not very important but it also helps with strength and endurance.

Experts in the field of physical health explain that changing the way we breathe means we are altering the way we live.

Mental health experts explain that breathing patterns have a very strong connection with anxiety and depression.

Deep breathing techniques are usually used as a therapy and can be really helpful in improving the issues linked with anxiety, depression, and stress.

Apart from this, throughout your exercise, if you breathe properly, you will notice that the recovery process gets easier and you don’t have to invest a lot of time with muscle strain and cramps.

Overall meditation doesn’t just alter the way you breathe but also allows you to improve the way you think by allowing you a headspace for better focus.

Bottom Line

To sum it all up, immunity is not just self-defense against the invaders but also against the outside environment.

This includes the other considerations, food we eat, and the people we interact with.

Most people who socialize and eat better have reported that they do not get tired easily, their immunity is much better and they heal faster when they fall ill.

The major reason behind this according to most experts is that wholesome exercises like meditation and yoga that help in interacting with our whole body and improving its function are very important.

With meditation, we are trying to connect breathing so the process of respiration can be optimized.

People who breathe better have more oxygen capacity in their lungs helping them stay calm, see improvement in their body functions, and also require less to spend on negative thoughts. Since the whole body is connected and physical health is connected to mental health, exercise like meditation and yoga can help the body to function better.

Yoga

Yoga Stretches to Ease Stiffness and Pain

Wellness / By / / , , , ,

Exercise is very important for living a healthy life.

However, most people feel that this will take a lot of time, require a lot of money and they might end up struggling with the technique.

All these things might be true but not all exercises are time-consuming and expensive.

Yoga is one of the best exercises that will help you not only make your body stronger but also enhance your beauty.

Most experts in the health field recommend yoga as the best warm-up exercise.

Yoga has so many different benefits starting from flexibility, reducing the chance of injury as well as improving digestion, and reducing chronic pain.

Yoga is the combination of two types of body exercises.

This involves an easy stretching process that helps with opening up muscles and improving the ease and angle of movement.

The second most important part of yoga is meditation.

The focus of meditation is mainly on the way we breathe.

Most of us have a very shallow breathing pattern.

This shallow breathing pattern means that we only utilize 40 percent of our lung capacity.

The reduced capacity of the lungs also means that our heart and lungs have to work hard just to extract a very small amount of energy.

So, as a result, most people suffer shortness of breath and even suffocation.

Yoga will help in completely reducing shallow breathing and allowing a much better chance of better breathing and workout.

How Does Yoga Ease Body Stiffness and Pain?

There are so many different moves within yoga that you will get to learn eventually.

Almost all yoga moves have one thing in common and that is dynamic stretching.

Dynamic stretching has so many benefits.

It helps you improve the angle of movement so you can move easily without any chance of injury

Yoga also helps in soothing the mind and boosting the mental fitness

Yoga helps in opening muscles, making movement very painless.

Yoga also helps us stay flexible so the chances of injury are reduced to a minimum.

Apart from this, yoga is very good for our overall body movement, helping us lift things easily.

Since yoga will improve the flexibility of the body muscles, the movement will become effortless.

This will ease the stiffness that causes pain due to movement.

Yoga will help you work on your muscles in a progressive manner so the movement becomes effortless.

With the help of this article, we will mainly focus on the top 5 yoga moves that will help you reduce muscle stiffness and ease the pain.

Yoga Stretches to Ease Stiffness and Pain

Downward Dog

Downward dog is also known as downward facing dog and Adho Mukha Shvanasana.

This pose helps in improving the blood flow to your upper body, especially to the head, shoulder, neck, and spine region.

To perform this stretch you will have to stand straight.

Now spread your legs according to the shoulders width.

Now it’s time to lift up your hands and hold them there before you set your position.

Now, you will place your hands right in front and get down on all fours.

It is very important to adjust your posture, especially if you have to stretch your back all the way so the blood can flow toward your brain.

Now, move your torso and keep it in the air for a long time.

Make sure the weight is all on the hands when you turn your head down and not on your neck.

If you use your neck as a weight holder, this will impact the muscles and you might end up with an injury.

Child Pose

This pose is commonly known as the child resting pose or Bālāsana.

This is a very simple pose where you will get on all fours.

Now stretch your hand ahead and lower down your face between your hands.

A simple way is to look at this pose as a table pose.

You will start with equal division of weight on all four limbs and shuffle it to the back limbs while you stretch the front limbs.

Now, reverse this situation and keep your weight on the front limbs while stretching the back limbs.

This stretch is not only good for limbs but also promotes blood circulation in the head, shoulder, and back upper region.

Warrior Pose

Warrior pose is also known as Virabhadrasana I.

This pose falls somewhere between lunge stretched and the high prayer pose

For this pose, you will stand straight and then put one foot in the front.

Now, bend the front foot while you extend your hind foot all the way back.

Raise your hands in a prayer pose, fully stretched and palms arranged up against each other.

You will keep your hands above your head in the prayer pose while you are in the lunge pose.

This pose is very good for the lower body, especially your legs, arms, and shoulder area.