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Nutritional Facts About Jowar!

The obsession of getting the perfect body has grown into everyone's psyche. Thanks to well-equipped gyms and easily available home kits, this obsession is no longer a dream. But the gym trainers and bodybuilders suggest that in order to build muscles, following a healthy diet is also necessary. A healthy diet helps in developing the central muscle mass and burns the extra fat in the body.

Here is a list of food items you should include in your diet which will help you to gain muscle:

1. Eggs: Eggs are rich in proteins and help in the overall development of the muscles, making it a must-have inclusion in your dietary regime. Also, the good cholesterol found in the egg yolks helps in preventing atherosclerosis.
    
2. Nuts: Nuts such as cashews, almonds or pistachios are a perfect blend of fats, fibres, and proteins. Every measure of cashew or almonds contains 150-170 of top-class calories. Daily intake in a small amount will help you to get the calories without any significant weight gain.
    
3. Lentils: Lentils are useful to develop the central mass of the body. A cup of ready-to-eat lentils has a protein content of 18 grams and overall content of 40 grams of top grade carbohydrates. A diet consisting of green salad, lentils and brown rice is recommended by gym trainers for the development of body muscles.
    
4. Spinach: Spinach contains rich amounts of the amino acid called 'glutamine', which helps in the development of the lean muscles. Besides, a daily intake of spinach might also help to build the overall muscle strength of the body.
    
5. Apples: Apples contain certain polyphenols which help to build the muscles and prevent any form of tiredness in the muscles. Also, polyphenols are even useful in burning the extra fat which makes it an essential fruit to have before workouts. If you are not comfortable with apple, you might also try oranges as your pre-workout fruit, which perform more or less the same function as apples.

Note: Besides the above-mentioned ones, you can also include oatmeal, yogurt, organic milk, fat-free chicken & beans in your dietary routine for muscle development, along with regimented bodybuilding schedules.

1. What is Nutricharge Man tablet?

Nutricharge Man is a comprehensive daily nutritional supplement that provides 35 vitamins, minerals, amino acids and antioxidants to help meet the daily nutritional needs of men, to keep them fit and healthy through a balanced nutrition.

2. Can Nutricharge Man tablet be consumed by Vegetarians?

Yes, since it does not contain any ingredients of animal (non-vegetarian) source.

3. What are the benefits of having Nutricharge Man tablet daily?

With a modern lifestyle, fast food, imbalanced diet and poor absorption, it is difficult to get all micronutrients in required quantities. Deficiency of these micronutrients can lead to loss of energy and stamina, poor immunity, weak muscles, bones and teeth etc. Nutricharge Man provides most vital nutrients in required quantity to prevent nutritional deficiencies, help to maintain function and structure of various organ systems and may be beneficial for cardiovascular health and in diabetes.

4. Does Nutricharge Man tablet have any side effects?

Nutricharge Man is usually well tolerated when taken after a meal in recommended doses in most persons. Rarely it may cause nausea, vomiting and abdominal discomfort.

5. I am a diabetic, can I consume Nutricharge Man?

Yes, you can consume Nutricharge Man as it is not harmful for a person with diabetes. Minerals like chromium, vanadium and zinc may be helpful in diabetes. Green tea extract may help burn fats, while vitamin A and other antioxidants may increase immunity and check eye damage. However if you are already taking vitamins-mineral supplements, do consult your Doctor.

6. Who should use this product?

Nutricharge Man can be consumed by boys above 14 years of age and all adult men.

7. When can I consume Nutricharge Man and how many tablets in a day?

Take 1 tablet of Nutricharge everyday after breakfast or lunch with a glass full of water.

8. Do I need a Doctor s prescription before taking Nutricharge?

Being a dietary supplement, Nutricharge Man can be taken on your own, however if you feel the need, you may consult your Doctor.

9. Will I gain or lose weight if continued for some time?

Nutricharge Man being a nutritional supplement that works specifically for correcting dietary deficiencies only and does not increase weight. Green tea extract may help burn fats.

10. Is Nutricharge Man a medicine?

Nutricharge Man tablet is not a medicine. It is a Daily Nutrition Supplement with B complex factors, other vitamins, minerals, and amino acids.

11. How long is it to be continued?

One tablet Nutricharge Man should be taken daily for a long period.

12. Will I be addicted if I continue taking Nutricharge Man for some time?

Nutricharge Man tablet is non habit forming and you can continue as per your choice but to derive maximum benefits it is advisable to take it for a long period.

13. Should I consult a doctor before taking Nutricharge Man?

As a daily health supplement Nutricharge Man tablet does not require a doctor s prescription. Worldwide, health/ dietary supplements are sold without any prescription. People in India are also realizing the immense potential benefits of wellness products and Nutricharge Man is a high quality supplement.

14. Is any trial pack of Nutricharge Man available?

Nutricharge Man comes in a pack of 30 tablets for just Rs. 350/- and it lasts for one full month.

15. I am already on a specific diet plan. Can I still take Nutricharge?

Nutricharge Man may be beneficial if you are on a special diet or dieting as it provides valuable vitamins, minerals and amino acids which you may not get from your strict diet.

Questions on Nutricharge Woman

1. What are the benefits of taking Nutricharge woman tablet?

Nutricharge Woman tablet provides 53 beneficial nutrients for women, including phytonutrients from extracts of 14 rare fruits that promote women s health to help keep them youthful. It also gives 6 specialty nutrients that may alleviate womens  specific health problems at various stages of their life. Moreover it may help fulfil their daily needs with 33 key vitamins, minerals, antioxidants and amino-acids to keep them healthy.

2. Can Nutricharge woman tablet be taken by  vegetarians?

Yes, vegetarians can take it since Nutricharge Woman tablet does not contain any ingredients of animal (non-vegetarian) source.

3. Does Nutricharge woman have any side effects?

Nutricharge woman tablet is usually well tolerated when taken after meal in a daily dose of one tablet by most women. Rarely it may cause nausea, vomiting, constipation, diarrhoea or abdominal discomfort.

4. I am a diabetic. Can I consume Nutricharge woman tablet?

Nutricharge woman tablet is potentially beneficial for diabetics. Minerals like chromium and vanadium may improve sugar utilisation by body; Green tea extract may help burn fats, while vitamin A, Zinc and other antioxidant nutrients may increase immunity and check eye damage. You can also consult your doctor.

5. Who should use Nutricharge Woman tablet?

Nutricharge woman can be consumed daily by all girls and women above 14 years of age.

6. Do I need a doctor s prescription for taking Nutricharge woman tablet ?

Being a health supplement Nutricharge woman tablet can be taken without a prescription, but if you feel the need, please consult your doctor.

7. Will I gain or lose weight if continue taking Nutricharge woman tablet for a long time?

As a health supplement, Nutricharge woman tablet may help correct dietary deficiencies to keep girls and women fit and may improve metabolism. It has no ingredient specifically to affect body weight. Green tea extract may help burn fats.

8. Is Nutricharge woman tablet a medicine?

Nutricharge woman tablet is not a medicine. It is a health supplement with potentially beneficial botanicals (phytonutrients), women friendly rare nutrients, minerals, amino acids, B-complex and other vitamins.

9. How long Nutricharge Woman tablet is it to be continued?

One tablet Nutricharge woman should be taken daily after breakfast or lunch with a glassful of water.

Testosterone is a hormone, which grows the most effective at the time of your puberty. This is the main substance, which helps you to grow your chest hair, then helps to deepen your voice, boosts the growth of your penis and helps to build up your muscle.

After a certain point of age, most of the men start experiencing a decline in testosterone. If you are not being sexually aroused then the lack of testosterone can be one reason. A large number of men erroneously believe that their lack of sex drive is accompanied by their old age.

Some possible causes for testosterone deficiency may include: 

• Infection, injury or problems in the testicles.

• Chemotherapy or radiation to cure cancer.

• Genetic abnormalities.

• Dysfunction in the hypothalamus and pituitary gland.

• Inflammatory disease in the lungs or heart.

• Certain effects of medication.

• Alcoholism.

• Abnormal obesity.

Testosterone deficiency can lead a man to a plethora of different sexual problems. The production of the hormone is connected to your brain and inadequate testosterone can cause many problems, which may include:

1. Loss of sex drive.

2. Feeling ill and low on confidence.

3. Difficulty concentrating.

4. Muscle mass decrease.

5. Decreased haemoglobin and anaemia.

6. Fragile bones.

7. Loss of body hair.

The proper way to detect testosterone deficiency problem is to measure the level of testosterone in your blood.

Some treatments of testosterone deficiency may include:

1. Injecting intramuscular medicine can help you achieve higher levels of testosterone. This can be given anywhere on your muscle with a gap of two to 10 weeks.

2. Application of testosterone gel especially inside your nose can lower the problem.

3. Application of mucoadhesive material on your gum two times a day.

4. Applying subcutaneous pellet.

5. Application of testosterone stick, you should apply it on your underarms like a deodorant.

The treatments for testosterone deficiency come with many disadvantages too. As such, consult a doctor before indulging yourself into any kind of treatment.

When you think about a healthy diet, you wonder how much carbohydrate, protein, fats and minerals you need to stay fit. However, are you neglecting the importance of vitamins in your daily diet? Research suggests that vitamins play a crucial role in muscle building and bone health.

Here is a look at the different vitamins that will help you enhance your muscles and bones using vitamins.

1. Vitamin D-

You may have heard about the importance of calcium for proper bone health. However, only consuming calcium-rich foods will not help you develop stronger bones. If you do not have enough vitamin D in your body, you will not be able to use the excess calcium for bone health. Vitamin D helps your body utilize the calcium for bone growth and enhancement.

Apart from strengthening your bones, vitamin D also works wonders for your muscles. It helps the body absorb calcium and phosphorus, both of which are essential elements in the production of adenosine triphosphate or ATP. ATP is the only form of energy that your muscles can use during movements and activities.

Best sources for vitamin D are cheese, egg yolk, certain fatty fish, shrimp, mushrooms, soya milk, orange juice and cereals.

2. Vitamin K2-

Vitamin K2, also known as menaquinone, improves your cardiovascular health. Vitamin K2 is also a coenzyme that helps your bone use proteins. Additionally, a study performed in 2013 revealed that vitamin K2 improves bone metabolism in post-menopausal women. At such an age, women’s bone health starts to deteriorate and osteoporosis sets in. Therefore, vitamin K2 becomes all the more important for women at such an age.

Best sources of vitamin K2 are butter, cheese, egg yolk, dark chicken meat, and fermented soy.

3. Vitamin C-

Vitamin C is a great choice if you work out regularly. A powerful antioxidant, it helps your body metabolize proteins in the body, leading to muscle growth. Additionally, vitamin C helps in the absorption of iron, which is an essential component of blood.

Best food sources for vitamin C are citrus fruits, such as oranges, lemons and more. Additionally, green capsicum, broccoli, and blackcurrants also provide ample amounts of vitamin C to your body.

Even though vitamins and supplements have a role to play in building stronger bones and muscles, the only diet will not be enough for a fit body. You need to start exercising along with eating a balanced diet if you want to stay healthy. Furthermore, exercising helps improve your musculoskeletal health.

Here are the best ways to eat flax seeds:

There are multiple health benefits of flaxseed if it can be involved in the daily diet.

• Flax seeds can be mixed with yogurt: Few amounts of flax seeds or ground flaxseeds can be sprinkled into yogurt thus making it a protein-packed bowl of yogurt as it is useful for muscles building.
• Mixed with breadcrumbs to coat chicken or other food items: Flax seeds have a nutty flavour which gives amazing flavour and it is healthy and delicious. Flax seeds also protect from cancer, boosts immunity and keeps the body healthy.
• Flax seeds salads, dips and sandwiches can be made: A little crunch of flax seeds can be added into salads dips, soups , french toast and sandwiches making food tasty and giving it a pleasant crunch. Adding flaxseed in you daily diet keeps you away from many diseases.
• Healthy pumpkin bread: Adding flax seeds into pumpkin bread is again a wonderful substitute for eating it and staying healthy.

Flaxseed nutrition

Flax seeds are full of nutrition and are very healthy for the body. One tbsp or one gram of flax seeds nutrition content are as follows:

• Calories: 55
• Water: 7%
• Sugar: 0.2 grams
• Fat: 4.3 grams
• Fiber: 2.8 grams
• Crabs: 3 grams
• Proteins: 1.9 grams

Can we eat flax seeds on an empty stomach?

Flax seeds have good source of dietary fibre and omega 3 fatty acids and if we eat flax seeds before food it will make us feel less hungry and thus not letting us eat it. This flax seed must be eaten after food.

How to eat flax seeds to reduce tummy?

Flax seeds contain high amounts of polyphenol antioxidants, omega-3s, and fibre which helps you to stay slim as it cuts down the belly fat slowly and makes you thin. By eating flax seeds you can get a flat tummy in a week. Flax seeds are also ideal for boosting metabolism. It also cuts down cholesterol and increases metabolism thus giving you the desired shape.

How to eat flax seeds raw or roasted?

Flax seeds can be eaten in both the forms that are raw or roasted. But flax seeds must be roasted on the low flam to keep the nutrients intact. Both the forms are full of benefits and eating it every day keeps many diseases away.

How to eat flax seeds for weight loss?

Flax seeds can be eaten in many forms for losing the weight, but most importantly it should be kept in mind that whole flaxseed should not be consumed if you want to lose weight else it must be eaten in the powder form. The grounded flax seeds can be kept in the freezer for a few minutes before grinding them as it keeps all the essential oils and nutrients intact. After grinding, flax seeds can be used in porridge, chapati, bread, vegetables, curries, soups, smoothies, etc.

Benefits of flax seeds for hair growth:

Flax seeds are very beneficial for hair growth and improve the quality of your hair very fast. It can be used in the form of hair gel, oil or spray to give nourishment to the hair. Flax seeds give natural spa treatment to the hair without any use of chemicals.

Flax seeds use for skin:

Flax seeds are very useful for the skin as it brings a glow to the skin, adds moisture and removes lines and wrinkles from the face. As flax seeds are rich in omega -3 fatty acids, lignins and antioxidants it plays a vital role in fighting against ageing. If you want to flax seeds directly on skin then you can use flaxseed oil and rub it on the skin which nourishes and makes your skin healthy and beautiful.

How to eat flax seeds with water?

These are the ways in which you can drink flax seeds with water:

• You can soak flax seeds in water and drink that water
• You can grind flax seeds and take it with water
• You can mix ground flaxseeds with different drinks as well
• You can blend flaxseed into smoothies and shakes

How to grind flax seed?

Flax seeds can be ground with the help of handheld mill, traditional spice grinder or with the help of a grinder. You only need flax seeds and put them in a grinder and grind it for 5-10 mins. After grinding keep it in an airtight container for keeping it fresh for a longer time. Flax seeds if eaten in powder form gives more benefits to the body rather than eating it as a whole.

What are the best flax seeds recipes?

These are the best recipes made with flax seeds:

1. Smoothie swirls
2. Granola
3. Bread
4. Meaty substitutes
5. Salad dressings
6. Healthy spreads
7. Soups
8. Sprinkles on top
9. Chutneys
10. Khakhras
11. Mukhwas
12. Raita

"Health is wealth” is not just a proverb, but a truly time-tested principle of life. The concern is that of late health and wellness have acquired a commercial tone. Companies manufacturing various health and wellness products are promoting various health benefits of their products in television and print media. Claims and counterclaims by various companies have cluttered the perspective. People need to cut out the clutter and behold some quick fixes that would ensure healthy, fulfilling lives.

1. Exercising Enough -
   The importance of exercise cannot be overemphasized at any point. One needs to exercise regularly in order to stay healthy. But how much exercise is enough for anybody to stay healthy?
   
   The Department of Health and Human Services has recommended the following exercise patterns:
    
   1. Aerobic Activity -
      If a person is doing aerobics, he/she needs to continue it for at least 2 and a half hours at a moderate pace or 1 hour 15 minutes at a vigorous pace in a week. The doubtful point is that one needs to spread out the activity through the week and follow a daily routine, but do at least 30 minutes of exercise a day. Moderate aerobics may include swimming, brisk walking, mowing the lawn, etc., while vigorous aerobics may include running, aerobic dancing, etc.
       
   2. Strength Training 
      Strength training exercises train the muscles. One can do this at least twice a week. It includes weight training as well as resistance training. The best thing is to do both alternatively.​
       
2. Quitting Smoking -
   The importance of quitting smoking has been stressed by physicians and health care practitioners time and again. Quitting smoking surely has an influence on health. It has been observed that around 20 minutes after smoking the last cigarette, the blood pressure and pulse come back to normal. The hands and feet also warm up to natural degrees of heat. After about 8 hours, half of the nicotine and carbon monoxide that the person had inhaled is gone.
    
3. Eating More Fruits and Vegetables -
   Fruits and vitamins contain a bouquet of vitamins and minerals that the body needs to perform various functions. They also contain fibres and antioxidants that help the body get rid of toxins and help the system. Since the environmental toxin is a significant part of our regular intake, everybody needs to have fruits and vegetables.
    
4. Eating less junk and fatty food items -
   Junk and fatty food items add to body fat and toxic waste. While fat weighs heavy on metabolic activities and lessens different ailments, junk food may load the body with toxins and reduce fat deposits too.
    
5. Worrying less -
   Never-ending worry tells of health. It may affect appetite, sleep, lifestyle, relationships, etc. All of these can affect the health and emotions in a variety of ways.
    
6. Getting enough sleep -
   One needs to have enough sleep to stay healthy. But how much sleep is enough? A healthy adult needs about 8 hours of sleep every day to stay healthy.

All of the above is pretty easy to do and can have a significant positive effect on health as well as life.

While most of us have been actively seeking a good physique, it’s imperatively easy for us to fall in for fast-paced unnatural additives and supplements to help our urge for bodybuilding. Though it seems easy and less time consuming, a short-cut to body-building through steroids, synthetic hormones and unnatural diet supplements can cause your health to deteriorate and have long term implications which can be life-threatening. So, how can you help your body?

The Need For A Natural Supplement

Your body needs a natural boost and not toxic, fast-paced steroids to gain an additional muscle for a healthy physique. And a healthy physique always seeks for natural supplements in addition to a planned gym work-outs. Though it’s easy and far more tempting to use a short-cut for a nice and attractive physique, we tell you how frightening it can be for your overall health. Don’t even get us started on the side effects!

PM Narendra Modi has launched the Fit India Movement at 10 am in the Indira Gandhi Complex, New Delhi. The aim of this campaign is to encourage people of all age groups to make sports and physical activity a constant in their lives. It is expected that the PM will address a large gathering of people to administer a pledge of fitness. 

What the PM is doing, is actually the need of the hour. Our current lifestyles, where we lead sedentary lifestyles largely and our inclination for eating almost anything unhealthy has had a devastating impact on our lives. 

But all is not lost, we can still improve our bodies and regain our health by making small changes to our lifestyles. Let’s look at some of the changes we can implement with minimum hassle – 

1. Start taking the stairs.
   This adage has been around for years now. Climbing the stairs may appear very simple, but the effect it has on your body, particularly your heart, can parallel the effects of exercises such as running. It can also boost your lung capacity.
    
2. Cut down on sugar.
   Refined white sugar or processed sugar is not your friend. Not even in small amounts. Sugar consumption has been linked to diabetes, obesity, and heart problems. In fact, sugar can also create problems for the digestive system.
    
3. Don’t sit for long periods.
   A majority of us have 10-7 desk jobs, where we sit in front of the computer for hours on end. And this does not exactly do great things for your body. Your spine and bones, in particular, are the most affected. From constantly sitting, your posture tends to deteriorate with time, this can put pressure on the spine and weaken key muscles like the hip muscles. Later in life, this may make you prone to arthritis.
   So in every one or two hours, get up from your chair and walk around for a few minutes.
    
4. Stay active.
   Last but not least, stay active whenever possible. For example – if it’s a Sunday then don’t stay at home overusing gadgets. Do something that requires you to keep moving. You can visit parks and lakes for walks, or even go for a run.

To wrap it up, fitness is not something you should take lightly. Your health is your biggest asset, so pay attention to it and care for it. 

Body fat or adipose tissue is a constituent of the human body. Its primary function is to provide energy to the body. Body fat builds up differently in men and women. Recent studies explore the health consequences ensuing from these differences.

Usually, men have an ‘apple-shaped’ body. This is because men accumulate visceral fat – fat that is stored in the abdominal cavity – around the belly. Women, on the other hand, depict a ‘pear-shaped’ body because they have more fat deposits around the hips. Visceral fat is extremely dangerous because it affects the internal organs of your body, including the liver, intestines, and pancreas.

Body Fat Percentage in Men and Women

To evaluate your health, it is essential that you know your body fat percentage (BFP). A healthy body fat percentage depends on a number of variables such as age, body type, gender etc. For example, BFP range tends to be higher in women than in men because women require more body fat. The average BFP of females falls in between 25% and 31%.

What is a good body fat percentage?

Ideally, for men between ages 20-40, healthy BFP ranges from 8%-19%; between ages 41-60, normal BFP ranges from 11%-22%; between ages 61-79, the normal should be between 13%-25%. For women aged between 20-40 years, healthy BFP ranges from 21%-33%; between ages 41-60, normal BFP ranges from 23%-25%; between ages 61-79, the normal should be between 24%-36%.

What body fat percentage is unhealthy?

Body fat percentage below or above the normal range (as stated above) is considered unhealthy. For instance, if the BFP of a woman aged between 20-40 years is more than 30%, then it is considered overweight. Similarly, if a 50-year-old man has BFP below 11%, he is deemed underweight. Nevertheless, there are several ways to maintain a good body fat percentage.

How to Lose Body Fat Percentage?

Many people come up with questions like – Is it hard to lose body fat percentage? Certainly not, unless you have a serious underlying condition (obesity or PCOD). You can reduce your BFP by following the pointers below-

• Follow a protein-rich diet – It will decrease your appetite, reduce calorie intake, and preserve muscle mass. Good protein sources include dairy products, meat, eggs, legumes, seafood etc. • Add vinegar to your diet – Induces a sense of feeling full, lowers body fat, and reduces calorie intake

• Eat more healthy fats – Helps you burn fat quickly. Coconut oil, olive oil, and avocados are good sources.

• Reduce carb intake – Cutting down on refined carbohydrates like white bread/rice, pasta, snacks, cereals etc. can help you shed that extra flab.

Besides following a healthy diet, you should also engage in physical activities to bring down your body fat percentage to its normal range. Exercise more often – begin strength training to get rid of belly fat and build muscle mass. You can also lose fat by consuming these natural fat burners:

• Caffeine – boosts metabolism and helps you burn more fat as fuel

• Green tea extracts

• Protein powder/supplements – boosts metabolism and reduces appetite

• Soluble fibre

Having a healthy body fat percentage is the key to staying fit and steering away from a host of ailments. Therefore, maintaining a balanced diet along with moderate exercise and routine check-ups is extremely important.