Human body requires a minimum amount of fat from the diet to help in the functioning of hormones, memory and in the absorption of specific nutrients. If one includes meals containing healthful fats, those tend to create a sense of fullness and also take time to digest the carbohydrates. Let us take a look at some of the most healthful high-fat foods:

Avocado: Avocado contains a high monounsaturated fatty acid called oleic acid, which provides a number of health benefits. Oleic acid is anti-inflammatory in nature and thus plays a crucial role in the prevention of cancer. They are high in fibre and a single fruit provides 13.5 g out of the 25 grams, recommended for females and 38 grams for males every day.
Dark Chocolate: Taking only 1 oz of dark chocolate can be sufficient enough to get rid of sweet cravings. It provides enough amount of healthful fat along with other nutrients like potassium and calcium. Research suggests that having dark chocolate helps to lower the risk of heart disease in people living in the United States.
Eggs: Over a number of years, people have known egg whites to be healthy but in reality; egg yolk contains a number of important nutrients. The egg yolk has Vitamin D and choline, which is a Vitamin B that provides support for the proper functioning of brain, liver, nerves and muscles. A study this year has come up with the report that having an egg per day can lower the risk of heart disease.
Flaxseeds: Flaxseeds have omega-3 fatty acids and a healthy dose of fibre. Every 2 tablespoon of flaxseeds contains 9 gm of unsaturated fat and 5.6g fibre. The fibre gives a feeling of fullness and leads to the reduction of cholesterol.
Nuts: Nuts are rich in healthful fats, protein, fibre, vitamins, minerals, antioxidants and thus aid in preventing heart diseases and Type 2 diabetes.
Olive Oil: Extra-virgin olive oil contains monounsaturated fats which are good for heart s health. It has Vitamin E, Vitamin K and antioxidants which are potent. One can use it at a regular basis for cooking and dressings.

Healthy Fats Important For The Body!

Why are your gaining weight despite working out?

Many people have a common workout woe that while they are working out for hours they are not losing weight. The reason on a broad sense is simply that you are undoing your workout. Let me explain the reasons here.

1. Calorie overload/dieting - A general opinion amongst a lot of people is that since they are working out, they can binge on their favourite foods. Another group of people are those who workout with utmost sincerity but do not eat post workout.  Both are equally harmful and aide fat generation.
2. Not staying hydrated - While working out, our bodies lose a lot of water. Often, we confuse the feeling of being thirsty as being hungry. So after a workout, when one might actually be hungry, one ends up filling the stomach with food. Stay hydrated at all times, especially before and after workout.
3. Drinking alcohol - A lot of people workout during the day and drink in the evening. This is a strict no-no and if not adhered to, you will end up gaining more weight than losing. Usually it is recommended staying completely off alcohol while trying to lose weight because drinks have calories and high sugar content. If abstaining is difficult, restrict the quantity.
4. Not working out enough - Human mind can be fooled very easily into believing what is not. We often believe that we our workout is enough and we don’t need to increase the number of counts, level of difficulty etc. It is good to give yourself a pat in the back, but never too soon.
5. Rewarding yourself - Rewarding yourself after losing every kilo is a very bad idea. Set a big goal and reward yourself only once achieved.
6. Drinking energy drinks - Advertisements promote energy drinks as a must for people who are working out. What they conveniently hide is the fact that these drinks are full of sugar.
7. Not eating enough vegetables - Many people turn to protein shakes and unhealthy foods instead of eating regular home-cooked vegetables which are packed with nutrients.


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Do You Know Why You Are Gaining Weight Despite WorkOuts?

Cheese vs butter- what should be a part of your daily breakfast?

Both cheese and butter taste great, but when it comes to making them a part of your daily diet, you must keep their nutritional content in mind. Check how they rate nutritionally.

1. Calorie content

Butter is much higher in calorie content than cheese. While 100 grams of cheese have 349 calories, the same amount of butter comprises 717 calories. Moreover, 306 of the calories present in cheese are in the form of fat, while 713 calories come from fat in butter.

2. Fat content

Cheese and butter are both made from milk, but their fat content differs due to their different methods of preparation. 100 grams cheese contains 32 grams of fat, with 18 grams of saturated fats and 1.1 grams of trans fats. On the other hand, the fat content of butter is 81 grams per 100 grams butter, with 51 grams of saturated fats, and 3.3 grams of trans fats. This is the reason why butter is mostly avoided by people who aim at maintaining optimum weight.

3. Vitamin and protein content

There is only 0.8 gram of protein in butter, in comparison to 18 grams in the same quantity of cheese.

However, both cheese and butter are rich in vitamin a and choline, containing about 945 ius and 2499 ius vitamin a per 100 grams respectively. Vitamin a is known for improving your vision, boosting immunity and promoting cell growth. Also, vitamins e and k, and folate are present in small amounts in cheese and butter. They ensure good health of your red blood cells, help in blood coagulation and in maintaining bone metabolism (the process of forming new bone tissues). Additionally, cheese also contains vitamin b6, b12 and betaine.

4. Mineral content

Ample amount of minerals like calcium, phosphorus and potassium are present in both cheese and butter, which help in strengthening your muscles, minimising the chances of osteoporosis, maintaining acid-base balance in your body and diminishing the chances of heart diseases. Moreover, cheese also contains iron, selenium and zinc in smaller amounts, whereas butter has traces of fluoride, zinc, selenium and magnesium, which enhance your immunity and promote fertility among both men and women.

5. Energy giving capacity

Butter being rich in fat can boost up your energy level instantly. While cheese also provides your body with energy, it does not have an instant action like butter.

If you would like to consult with me privately, please click on'consult.

Cheese vs Butter- What should be your daily breakfast preference?

How turmeric can help you lose weight this winter season

Weight gain and winters go hand in hand as it’s the holiday season, full of weddings or parties, both of which can result in the piling up of calories and kilos. Turmeric in winters is a must have, at least for its medicinal properties, which help you in dealing with the common winter woe of weight gain. 

Why is turmeric most effective in winters?
Turmeric has plenty of health benefits like reducing the effects of arthritis, increasing the immunity of your body etc. besides being a natural remedy for weight loss. The benefits of turmeric can be enjoyed to the fullest during winters as its consumption during summers in excessive amount can cause some side effects. Turmeric has a heating effect on your body, so consuming it in excess during the summer months adds to the heat your body generates and may result in indigestion or heartburn.

How can turmeric help in losing weight?
Turmeric is rich in curcumin (an orange pigment), which is instrumental in breaking dietary fibres, and consequently in helping you to lose weight. Curcumin can stop the fat tissues from being created in your body by regulating your blood vessels, which are responsible for formation of these fat tissues. 

Turmeric also lets you manage your weight by aiding in the reduction of cholesterol levels in your body. Moreover, it’s also effective in lowering lipid content in your body by reducing the presence of adipose (fat) tissues to prevent weight gain.

Additionally, curcumin present in turmeric can help in the burning of fat as well, thereby triggering weight loss.

How can you make turmeric a part of your daily diet?
You can either add turmeric to your food while cooking or you can have a glass of turmeric milk daily to enjoy its multiple health benefits. Also, you can add turmeric to your tea or have turmeric supplements that are available in the form of powder-filled capsules, fluids or tinctures. 

To get the most out of the weight loss benefits of turmeric, limit your turmeric consumption to 2-3 grams a day during the winter season. 

Here’s an easy a tasty turmeric milk recipe to get you started:

Turmeric golden milk recipe-
Ingredients:  
1 inch long stick of turmeric, coarsely crushed
½ cup water
1 cup low fat milk
Pepper, according to taste
1 tablespoon honey

Directions:
Combine the milk and the water and bring to boil. Add the crushed turmeric and pepper. Heat the mixture on a low flame for about 20 minutes. Remove from flame and strain the mixture. Pour in a glass and stir the honey into it. Consume the drink while it’s still warm.

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Turmeric: an Ultimate Winter Weight Loss Weapon 

Introduction to Panchkarma therapy: Panchkarma is not only a common term in today s Ayurveda treatment, it has been put to use from the time of Acharya Susruta. While Ayurveda is a genuine and very effective field of medicine, its therapies are also to the point. Panchkarma, by definition, is a spa, or power massage with Ayurvedic help. It keeps the whole body fit and healthy by curing and also preventing diseases. It eliminates doshas and malas from the body and purifies the skin. Ayurvedic massage experts perform this therapy skillfully with dry herbal powder or herbal paste and medicated oil. They give the rubbing and strokes in the opposite direction of a conventional massage.

Brief Description: As the name says, Panchkarma is a combination of five different processes that are acted one after another. They are-

Vamana (Emetic therapy)
Virecana (Purgative therapy)
Nasya (Inhalation therapy or Errhine)
Anuvasana basti (Type of Enema)
Niruha basti (Type of Enema)
These processes eliminate Kapha, Pitta and Vata and bring tenderness to the body. Before all these processes, it is important to check if the patient is physically and mentally capable of undergoing the treatment. So there are some pre-monitoring procedures where one must take the necessary precautions and diet. There are also post-treatment measures that consist of some special medicines and procedures.

Works in Belly Fat Reduction: Even though Panchkarma therapy mainly removes toxins from the skin, still Ayurvedic doctors have recommended it for fat reduction too. It reduces fat by removing the excess cellulite accumulated under the skin. The power massage gives rubbing strokes on certain pressure points for fat loss. There are two types of actions-

Snigadh
Ruksha
According to Susruta Samhita, there are three categories of actions-

Utsadana
Udgharshana
Udvartana
Herbs Used In Panchkarma for Fat Loss: Amalaki, Bibhitaki and Haritaki are three herbs that are called Triphala. They are used to reduce cellulite and fat by rubbing and massaging as a paste on the body. All these three should be mixed in equal proportions before applying.

The formulas of pastes are different for Kapha-type and Pitta-type people.

Kapha: Ingredients Proportion
Amalaki 20%
Bibhitaki 20%
Haritaki 20%
Soap nut 10%
Pushkarmool 5%
Dried Ginger 5%
Vacha 5%
Black pepper 5%
Long pepper 5%
Barley 5%

Pitta: Ingredients Proportion
Nut grass 50%
Barley 20%
Amalaki 15%
Tagara 5%
Haritaki 5%
Gotu Kola 5%

There are two other formulas for fat reduction in Panchkarma-

Kolakulathadi Choornam
Kottamchukkadi Choornam
Pros and Cons:
Clearly, Ayurveda is a better option than chemical medicines because it does not harm the body in any way and it makes the skin beautiful. Although there may be a little pain, excessive dryness, thirst, weakness and stiffness as side effects of the therapy.

To conclude, even if there are some cons, Ayurveda is always better than anything else. So Panchkarma therapy is a well-recommended option for belly fat reduction.

Importance of Panchkarma Therapies for Belly Fat Reduction!

Did you know that lack of sleep can make you fatter? Here's how.

Lack of sleep doesn't only affect your mood and concentration levels, it also affects your weight. Studies show that not getting enough sleep can be responsible for your increasing waistline and bulky frame. 

Here's how sleep impacts your weight. 

1. Sleep deprivation leads towards consumption of foods that give quick energy
When you've had less sleep than what you require, you feel a lack of energy while performing your daily chores. This can cause you to increase your intake of instant energy-giving foods like potato chips and chocolates or other foods with high carbohydrate and fat content. As a result, you may end up accumulating more kilos on your body.

2. A sleepy brain experiences difficulty in making decisions
Sleeplessness has a negative effect on your body as it prevents you from having complete control of your brain, which may ultimately make you a bad decision maker; especially when it comes to choice of food. You may lack the mental clarity required to avoid calorie-rich foods and may try to fulfil your food cravings with the first available serving of food.

Sleep deprived people are more likely to munch on late night, unhealthy snacks, which are responsible for making them fatter. Lack of sleep also leads you towards consuming foods in greater quantity.

3. The sleep-diet connection 
Sleep deprivation results in the improper functioning of your metabolism and increases the hormone 'ghrelin' (responsible for regulating the frequency of food intake) and decreases the amount of the hormone 'leptin' (responsible for indicating when to stop food consumption). More ghrelin and lesser leptin imply more amount of food consumption, which consequently leads to weight gain.

How to implement an enhanced sleep pattern in your lifestyle?

You can try out the following remedies to ensure that you get good quality sound sleep.
- To begin with, try to abstain from caffeine consumption in any form during the afternoons as it affects your sleep routine at night. 
- Design a sleep schedule for yourself and try to follow it every day, even at weekends.
- Do not consume heavy meals or alcohol before bedtime as it may result in indigestion and may make it difficult for you to fall asleep.
- Also, you can enhance the quality of your sleep by exercising daily. However, ensure that you don't exercise just before sleeping as exercising can cause your energy levels to rise, making it difficult for you to fall asleep.

If you would like to consult with me privately, please click on 'Consult'.

Did You Know Lack of Sleep Makes You Fat? 

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