Weekend

Weekends are the time to rest and relax.

What is resting? Is it lying on bed at 180 degrees? Is it to be lazy and do lots of NOTHING ? Does that give you rejuvenation and Productivity?

No, NOT at all!!

Instead try this. Reflect on the week gone by. Envision your week ahead. Review your goals. Review your future.

Yes THINKING is one of the most powerful FREE Tool we have.
Reflect. THINK. Plan your next week in particular and your future in general.

If you haven't taken time to reflect on your past and your future, it's something I highly recommend. Steve Jobs, Mark Zuckerberg, and Bill Gates have done it. You should too.

CAN U?

#Mind above mattress
Happy weekend 😊

Breakfast

Today Everyone is super busy with their busy life and most of us trying to skip the breakfast which is really an important meal of the day. Breakfast provides the body and brain with fuel after an overnight fast - that's where its name originates, breaking the fast!

Without breakfast, you are effectively running on empty, like trying to start the car with no petrol!

New week

Over the weekend we all tend to overeat, overspend and overindulge, which is one reason why Monday morning makes us feel so bad.

Beat the blues by sorting your life out.

Begin by making a tick list of tasks you like to achieve.  
Eg : Half an hour walk / 2 glasses of water soon after waking up / 20 minutes meditation/ follow sleep schedule etc.

What's your goal for this week?

Eat every 2-3 hours

When the stomach is empty for extended periods of time, it increases our urge to eat and leads us to eat more than we probably need to in one sitting. Have you planned evening snack to space your meals properly? 

weekend

Weekend is the time for food shopping for most of us. It is the time to stock up fridge with veggies and fruits for the week. Do you get confused looking at the numerous choices the mall /super store offers ?

Here is my suggestion-  Eat Seasonal . Eat Local.

Seasonal eating means two things - building meals around foods that have just been harvested at their peak and adjusting your diet to meet the particular health challenges of season .

Eating locally produced seasonal foods is cheaper, safer ( no processing ) , nutritious ( less shelf life), tastier  and eco friendly (saves on transportation and storage)  .

Eat  healthier, fresher, local fruits and vegetables in season. This will support the Earth's healthy ecosystem, which in turn supports a healthy you!

Magnesium

Magnesium (Mg) , a micronutrient in our diet, plays key role in bone metabolism. Deficiency of Mg leads to bone loss and reduced absorption of calcium in the intestines .As Mg is a cofactor for many enzymes, its deficiency also leads to adverse effects on blood glucose levels. As Mg helps in maintaining nervous system balance, low levels have been linked with  depression .

Making your diets rich in green leafy vegetables, legumes, nuts, and seeds —would be the best way to limit your risk of having magnesium deficiency.
How about including at least one seasonal , winter green leafy vegetable in your diet daily ( Options- Sarso saag/ methi roti/ spinach daal/ coriander chutney etc) ?

sleep

The amount of rest you get each night doesn’t only affect your mood and productivity the next day. It also affects your metabolism. Sleep-deprived individuals have a decreased ability to manage blood sugar levels and have tendency to gain weight .
Are you ensuring adequate sleep for your  healthier metabolism ?

Keep munching some high protein snacks at frequent intervals during late night work schedules to keep you energized. Keep yourself well hydrated.

stress

Weekends are the ideal time to tackle one of the most common causes of ill health - stress. Stress has a knock-on effect on all areas of our life - physical mental and emotional. Exercise sparks the release of feel-good endorphins, but it also satisfies something more profound: the human need to perform and excel. Exercise helps you feel like the captain of your own ship . How about making this weekend an active one to destress yourself  ?

Lentils

Lentils are a great source of proteins, carbohydrates and fiber that helps in good digestion. The iron content facilitates the flow of oxygen throughout the body which further helps in boosting metabolism and energy production. Also, include whole grains in your diet as they require extra energy to break down and digest and help in burning fat.

Easy snacks?

Biscuits and Khakra are cereals and keeps us energized by the carbohydrates . However they are rich in undesirable ingredient Sodium too. Plus they lack the vitamins that is synonymus with freshness and fibre which helps in blood sugar regulation.

Lukewarm water

Regularly drinking luke warm water especially in the morning heals our body, improvises digestive power and reduces metabolic waste which might have built up in our immune system.

nutrition

The greatest wealth is Health. Having balanced nutrition is very important to keep our body in shape and healthy.

weekend

If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week,watch  a movie or go for shopping . DON’T get the cheesy fried appetizer or order an extra scoop of ice cream .

How are you planning to reward yourself this weekend ?


Weekends are the time to relax and destress . Researches show that chronic stress and anxiety can disrupt cardiac function by changing the heart’s electrical stability, hastening atherosclerosis, and increasing systemic inflammation.

What did you enjoy most this weekend ?

Nuts and seeds

Dry fruits are a powerhouse of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these. Seeds like sunflower seeds and flax seed also help in lifting your metabolism.
So which nuts and seeds do you plan to have today? 

NEAT exercise

Including physical activity into your everyday patterns and weaving movement into your lifestyle does wonders for your waist line, improves your overall attitude and health.
To know how to keep yourself active inspite of a busy schedule read an article by our expert...
http://goqii.com/blog/do-you-know-about-neat-non-exercise-activity-thermogenesis/
Do let me know which activities do you plan to do today. 

What are the health benefits of Beetroot?

Beetroot, also known simply as the beet, has been gaining in popularity as a new super food due to recent studies claiming that beets and beetroot juice can improve athletic performance, lower blood pressure and increase blood flow.

Beetroots are high in folic acid and manganese. The green leaves of this root vegetable are also nutrient dense and contains Vitamin A, C and K. It contains minerals like calcium, iron, potassium, copper, sulphur, silica and chlorine. These nutrients have a favourable effect on the blood, improve red cell production, increase the level of haemoglobin and improve the nutrition of the cells with oxygen. Beet juice is one of the richest sources of nitrates. It contains trace amounts of amino acids including D amino acids and alpha amino acids. Various antioxidants like flavonoids and carotenoids are also found in this vegetable.

How to sleep better?

Today lets ensure to take a sound 7 hours sleep.
Are you aware that sleep deprivation may impair your capacity to judge and react to situations , events and even emotions. A recent research finds sleep deprivation messes with the brain's emotional response, makes everything seem important.
You may read in detail about the study at -http://www.medicaldaily.com/sleep-deprivation-messes-brains-emotional-respone-makes-everything-seem-important-354564
Sleep well and take care.


I hope you all had a good night sleep especially after the information shared in the link. If not just follow these 5 statergies to increase the chances of sleeping better....

1. Minimise artificial sources of light in the bedroom
2. Ensure that there is white noise in the background.
3. Keep the bedroom cool.
4. Try to maintain a routine.
5. Prevent stress as it can ruin sleep.

Do let me know if you try any of these strategies and if it helps you.
Thanks ☺

Fruit

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Weekends

As we age, regular exercise is more important than ever to our body and mind. It’s not just about adding years to life, but adding life to years.Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Lets take a challenge to give 20 morning minutes of our routine for activity . What activity would you love to start ?

Exercise

As we age, regular exercise is more important than ever to our body and mind. It’s not just about adding years to life, but adding life to years.Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Lets take a challenge to give 20 morning minutes of our routine for activity . What activity would you love to start ?