Packaged fruit juices may lead to obesity

Packaged fruit juices may lead to obesity

I would like you to reconsider this so-called 100% Natural Drink.

There is very good marketing behind it that uses slogans like No Added Sugar and 100% Natural Drink.

But, I would suggest you read the label of the product, it clearly says made with synthetic flavors.

There is no real fruit being used in it.

It has low-quality sugar that is even harder to digest, and that is the cause of obesity if you consume it on a consistent basis.

Any packaged food has preservatives to last longer on the shelf, and preservatives are pure chemicals.
Instead of juice, eat your fruit whole.

That way, you get all the fiber, antioxidants, vitamins and minerals found naturally in the fruit.

Reduce high-stress levels to take control of high blood pressure

Reduce high-stress levels to take control of high blood pressure

When it comes to preventing and treating high blood pressure, one often overlooked strategy is managing stress.

Learn to manage the day-to-day stresses well to reduce your chances of falling ill, and lowers blood pressure

Stresses build up in mind and body both, that is why the easiest way to do yoga, meditation, walk in nature, tuning in rather than tuning out all the time.

These tips are quite effective

Sound sleep

Inadequate or poor quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.

Learn relaxation techniques

Mediation, yoga, deep breathing exercises are powerful relation techniques and stress busters.

Hone your time management skills

The more effectively you can juggle work and family demands, the lower your stress levels.

Take control of your life

Try not to foster negativities in your life. Maintain relationships with healthy and positive people.

Yoga for hormonal imbalance

Yoga for hormonal imbalance

Hormonal imbalance is a common issue for the urban female generation of different age group.

PCOS or thyroid issues are due to poor lifestyle, and that reflects as a hormonal imbalance.

Yoga is recommended in both the cases even by doctors these days.

If you are new to yoga, you would definitely take a little time to adjust with the poses and this new practice.

But if you are already into this practice, I would highly recommend you to go for deep yoga practice.

In this practice
- you would hold poses for a longer period of time
- deepen your breathing
- deepen the muscle work

Helps you
- to improve metabolism
- lose weight
- improve blood circulation
- strengthens your muscles
- more peace and calmness not on your mat but will help you to extend that calmness in day to day life

In yoga poses, you should try all kinds of poses
- inversions (shoulder stand, headstand)
- twists
- forwards bends
- sun salutations

Holding time should be a minimum of 30 seconds for all poses, and gradually reach up to 1 minute if you can.

Silence is simply great for mind and body

Silence is simply great for mind and body

How often do you spend time with just yourself?

Most of the time we are distracted by cell phones, tv, engaged in social circles, etc.

That is so much of noise.

I know it isn't for some and it is a lot of constant distraction for some.

The people who enjoy their own company it is extremely pleasurable.

The people who truly enjoy meditation, they have found peace alone and in the midst of the crowd.

That is why Saints ask people to meditate and to enjoy the real peace and bliss within.

What are the great benefits of silence

- Helps you relax and slow yourself down

- Find yourself through silence

- Recharge and refresh your mind

- Quiet the noise within yourself

- Helps relieves stress and tension

- Therapeutic for conditions like depression

Yogis traditionally used to keep maun vrat. It literally means a vow to keep silent.

In day to day life, we can cut down on useless speech and save energy for spiritual growth.

Sara Ali Khan- fat to fit

Sara Ali Khan- fat to fit

How did she do it and lost all the flab?

Strict exercise routine

Strict eating plan

Firm discipline in mind

She was 96 kgs, had PCOD, had hormonal problems, and lived on Pizza during her two years of college.

Every person is different, every body is different, but all I know is

Impossible is nothing.

Work hard.

Start now.

And you will be there soon.

Meditate, pray, and calm down before going to sleep

Meditate, pray, and calm down before going to sleep

It is so important that you prepare yourself for a nice, deep sleep.

There are so many brilliant benefits of a nice deep sleep

- Maintain a healthy heart
- Lowers blood pressure
- Boost immune system
- Maintain a healthy brain
- Improve memory and creativity
- Promote healthy weight
- Prevent obesity
- Improve digestion
- Repair body cell
- Alleviate stress and depression
- Promote good mood
- Promoting body growth in kids and teenagers
- Fight inflammation

One should try to let go distractions like tv, mobiles, and should try to calm yourself down.

Just 30 minutes of mediation can be extremely helpful in calming you down.

Or, you may try reading a nice, soulful book that helps you prepare for a nice sleep, rather than distract your mind into something else.

Some people like to write down in their journal before they go to sleep.

It helps them write down tomorrow's goals and prepare in advance for the next day.

Yoga health benefits beyond the mat

Yoga health benefits beyond the mat

Weight control 

Mindfulness developed through yoga can make you more sensitive to cues of hunger and fullness, which helps you develop a more positive relationship with food.

Mindful eating

Being more aware of how your body feels carries over to mealtimes as you savor each bite or sip and notice how food smells, tastes, and feels in your mouth.

Better body image

Focusing inward during yoga helps you to be more satisfied with your body and less critical of it.

Overall fitness

Practicing yoga a couple of weeks increases muscle strength and flexibility, boosts endurance, and tunes up your heart, lungs, and blood vessel.

Heart benefits

Yoga can help lower blood pressure, cholesterol, and blood sugar, all of which are good for your heart and blood vessel.

Watermelon is good for weight loss

Watermelon is good for weight loss

Yes, it is. It has 92% of water and absolutely no fat and no cholesterol.

And if you are on a weight loss journey and feel tempted to eat quite often, then maybe this could also be a great option.

It has natural sugars and will also help you satisfy your cravings for sugar in the right way.

But, one should not look at food through the lens of fat and weight.

All fruits have different nutrient value and provide us with vitamins and minerals.

If we stop eating a variety of foods, we will deprive ourselves with the right kinds of vitamins and minerals.

But, watermelon is great in summers, and try to eat it and not drink it, because when you juice a fruit, you lose its nutritional value.

No Quinoa for me

No Quinoa for me

I relish Indian meals the Indian way.

And there are so many options to choose from that I can't look at the crop which is not even grown in India.

Quinoa comes from European Countries, and it is gluten-free.

But, neither I follow a gluten-free diet and neither I am keen on looking beyond my Indian meals.

Simply because Indian meals are whole, nutritious, and most of the food is also grown in my own region.

Indian meals are diverse, and every season you have new vegetables and fruits.

This way I will be able to get a variety of nutrients from my diet.

And, unlike western culture, we eat our grains with dal and sabji, so it is rather easy to digest.

I think we stop blindly following the western culture.

Their lifestyle, eating patterns, genes, traditions are different from us, so copying them does not make any sense.

Just know how to balance.

Overeating of anything is anyways bad.

Exercise for bone health

Exercise for bone health

Exercise is critical for bones for all age groups.

Exercise is important for treating and preventing osteoporosis.

Exercise improves bone health, muscle strength, stamina, balance, and coordination.

The strength you have in your bones - either you use it or lose it.

It's important to exercise and also lead an active lifestyle.

Sedentary lifestyle (all day sitting) weaken your structure and use less energy (burn fewer calories).

Old people can do some basic exercise at home to strengthen the muscles and bones.

I have been doing Gentle yoga for the 50+ age group for ladies, and the results are definitely nice to see.

You like to learn about my classes, visit www.ilivelight.com

Eat according to your activity

Eat according to your activity

Well, different days and different schedules demand that we adjust our food quantity accordingly.

When we are more active physically and mentally, we definitely need a little more food to function well, with quality nutrients.

But, the days when we are not active, and lazying around, then you may choose to avoid carbohydrates, or eat according to the needs of the day.

But eating more than you need will make you gain fat, and then you need to burn it off in the gym, or by a brisk walk, or by yoga.

There is absolutely no ideal amount of food you should eat.

The right answer to how much you should eat comes from within.

Switch off your gadgets and let go other disturbances while eating your meal.

Tune in, pay attention to self, and you will know the answer.

5 years from now

5 years from now

You will become the

Books you read

People you interact with

Food you eat

Thoughts you think

Habits you build

Your life is practically in your hands. 

Lead an active lifestyle

Lead an active lifestyle

It is not just about doing a rigorous activity in the gym, but it is also about building small physical activity throughout the day.

These days adults and kids both leading an inactive lifestyle.

That is the reason we are facing the issue of obesity and other health ailments.

A person who stays active, take interest in doing small things at home, at the office, it could be like

-taking stairs

-not always dependent on domestic help

-getting your own stuff from the kitchen

-not being dependent on your office boy

-parking car at a distance so that you get to walk

-take a walk to the local vendor than traveling in a car

These small things add up to your physical activity, and you will realize its benefits.
If you like to fight off fat and stay disease free, staying active throughout the day is a must, even if you exercise for 1 hour every day.

Off day an indulge day

Off day an indulge day

Let's catch up with friends, movies, desserts, and all that you could not do, eat during the weekdays.

Yup, you should.

After all, life is a party, and it's a one-time opportunity.

But, it's a one-time opportunity to learn about who you really are.

To know your purpose in life.

To make time to look within rather than look outside.

It's an opportunity to find out time to exercise, to play, to do yoga.

All these things as well you could not do during the week even if you tried to do.

Why not?

If you miss on these essentials when do you think you will get time again to work and to contemplate on self?

I think off days are a brilliant opportunity.

To learn, to grow, to get fit, to make healthier choices.

Find the right balance in your meals

Find the right balance in your meals

Balance is important in all aspects of life.

So does diet and food.

Some may tell you to go raw for great health.

But, I can tell you what has worked for me perfectly well, and if you are Indian and has lived on Indian food, then it will work for you perfectly as well.

You may try a salad diet or a raw diet or fruit diet.

But, your body will always ask for Indian food the Indian way.

The way we cook vegetables and dal with tadka and masala.

I eat such food every day, but I add a lot of fruits as well to keep my body in a perfect balance.

The idea is to feel light after every meal, every hour, every day.

So, I do not like to live in this pattern, overload one week, and then detox one week.

Balance every day, so that

-the disease does not build up in the system
-you feel light all the time
-body stay in an alkaline state

Desi ghee is a blessing

Desi ghee is a blessing

Now in west people consuming this every day and given a new name to it called Clarified Butter.

Impressive benefits of ghee include its ability to

-protect your gastrointestinal system

-balance the cholesterol levels

-provide additional energy

-reduce inflammation in the joints

-eliminate certain allergy concerns

-protect you from various chronic disease

-improve your eye health

-strengthen your immune system

-contains Linoleic Acid

-packed with fat-soluble vitamin

Ghee can help boost your intake of vitamin A, vitamin E and vitamin K, all important nutrients that play a role in everything from maintaining healthy vision to keeping your skin glowing

Energy from medium chain fatty in ghee burns other fats in our system, leading to weight loss.

The case of packed coconut water

The case of packed coconut water

Recently, I happened to buy a packed coconut water instead of my regular water.

I was a little thirsty but not hungry.

As it was almost 3-4 hours, I did not eat anything, so it was time to eat something.

In malls, in cinema halls, you don't have many choices.

You will end up buying whatever is available.

I was about to buy coffee but end up buying coconut water (thinking it to be a healthier option.)

The comparison was between Rs. 250/- bottle vs 40/- real coconut water.

I just thought what a waste of money and empty calories and my body is consuming chemicals too.

-The food that has a shelf life of more than 2-3 days has chemicals added to it

-Extra sugar

-No nutrients

The best way to get the most of coconut water is to buy fresh, open and consume immediately.

Once a coconut is cracked open it begins to oxidize and is open to bacteria.

Coffee would have been a simple option then (at least no chemicals)

Processing removes nutrients

Processing removes nutrients

Processing reduces the nutritional value of the food, especially that you buy in the packets.

These 'convenient foods' are good for the companies but not at all good for our health.

Any food that you buy in the packs is just a pack of chemicals.

It has no nutritional value.

It has to go through various steps of processing, and there are a lot of additives and chemicals added to make such food last for a longer period of time.

And the body will have to work harder to digest.

In some cases, it may take a day or two to get rid of this kind of food from the system.

Processed food mostly add a high quantity of salt and sugar, that imposes another problem for our health.

Popular processed food we eat (and thinking they are safe)
-bread/ brown bread
-biscuits/ atta biscuits
-2 minute maggi, oats
-juices
-breakfast cereal

Try consuming the fresh versions at home, and you will feel even lighter.

You can safely eat mangoes in diabetes

You can safely eat mangoes in diabetes

The popular tool to manage a diet for diabetics is the GI (Glycemic Index).

It measures how quickly a given food causes your blood sugars to rise, comparing it to the effect of pure glucose.

A food with a low number, or low GI, has less impact on your blood sugars than a food with a high number.

Mangos have a low GI of 51, well below that of comparable tropical fruits such as pineapple or papaya.

In other words, a reasonable portion of mango – roughly a quarter of fruit – is about 1/2 cup of cubed fruit, and will have only minimal impact on your blood sugar.

Keeping your blood sugar under control is important, but it's not the only measure of food.

Maintaining a healthy overall diet also means paying attention to how much nutrition a food packs, relative to the calories it provides – its "nutrient density" – as well as other factors such as its fiber content.

Mangos score very well when considered in that light.

They are high Vitamin C, Vitamin A, and Potassium.

Eat this fruit when empty stomach.

And, try to eat it as a mini-meal rather than along with your meal.

Lifestyle habits that affect health

Lifestyle habits that affect health

Continuing with my previous post, what are the things you follow in the wrong manner in day to day lifestyle?

And can you do something about it?

The choice is always ours.

You can make healthier choices that lead to glowing health from inside out.

Or, you can make the wrong choices in life, but then you will also have to face the consequences of wrong choices.

Bad choices people make on a day to day basis

-Eat food late night
-Go to sleep immediately after eating a big meal
-Stay hungry till 12
-Long gaps between meals
-Do not drink enough water
-Lead a sedentary lifestyle
-Do not do any physical activity
-Create a lot of stressful thoughts
-Make wrong food choices

A list may be even longer.

But, if this post is a wake-up call and you seriously try to do something about it, then a lot can change.

A health problem or lifestyle problem?

A health problem or lifestyle problem?

Actually these days people are suffering from poor health just because of their poor lifestyle.

Everything will just fall in place if people can change their lifestyle.

But, that is a tough task.

Earlier people were simple, and lives were easy.

Now everything seems important, and it becomes difficult to find a balance in personal and social life.

It is your and only your responsibility to find balance.

It may be difficult yet possible.

Have you seen stars like Karisma Kapoor, Kareena Kapoor, Malaika Arora?

They are constantly traveling, working, partying, yet they look perfect.

They have been constantly striving to find balance in self and in their work.

People think being a star is a glamorous job. Maybe yes.

But, it is a lot of effort. It is not easy.

Stop eating food while watching TV

Stop eating food while watching TV

Food is a blessing.

Food has the ability to nourish your mind and body.

Food should be consumed with the attitude of gratitude. 

But, we have no clue what we are eating and how we are eating.

Even we are passing down the habit to kids as well.

You are what you eat. So when your food is made and consumed with love, gratitude, peace, your food will behave like that within your system.

Eating while watching tv or checking mobile leads to
-overeating
-poor digestion
-obesity
-stomach pains
-high cholesterol
-low metabolic rate
-blocks the satisfaction after eating a meal
-youngsters choose the wrong foods like junk food

Warm lemon water in the morning

Warm lemon water in the morning

I have been following this for more than 15 years now, as long as I can remember.

And I do not drink tea or coffee before my breakfast.

I feel thirsty in the morning simply because I eat my dinner quite early.

Many people do not even feel like drinking or eating anything just because last night food is still sitting in the liver.

I feel fresh after drinking 1-2 glass of lemon water.

Benefits of drinking lemon water in the morning
-boost your immunity system
-slows down the aging process
-promotes good digestion
-aids in weight loss
-balances pH in your body
-boost energy and enhances mood
-freshens breath
-boost brain power
-cleanses your body system and flushes toxins

Ladies who do not eat anything till 12 noon

Ladies who do not eat anything till 12 noon

-Are bound to stay fat
-Will have water retention
-Will feel bloated
-And more likely to overeat later in the day

People who stay hungry in the morning because they think they do not have time, they have to multitask to send their kids to school, and same time get ready for office or rushing for a meeting right in the morning.

All of the reasons are valid and can not be escaped.

So how can you eat anything in the morning?

But eating something in the morning will improve your digestion, your metabolic rate, start burning fat, reduce bloating, and help you with a flat tummy.

What can you eat without any hassle within 1-2 hours of getting up? 

-Any fruit (banana is quick and easy)
-Nuts
-A paratha
-Bread and cheese slice
-Bread and butter

You might have more options available at your home.

Just look around and choose healthier options.

Supplements work only if

Supplements work only if

Supplements work when you eat your meals properly throughout the day.

Supplements work when you exercise consistently.

Supplements work when you get a good quality sleep.

What is a supplement? It is nutrition in the form of pills. If you eat properly you can meet your nutrition requirements from a variety of foods.

Fruits, grains, pulses, vegetables, nuts, and seeds have enough amount and variety of nutrients.

When you eat right and then add some supplements to your diet, it works like magic. 

But not otherwise.

Never think that I will eat my supplement and it will be fine. 

No, it will never be fine like this.

Eat right, exercise consistently, lead a healthy lifestyle, then you will never have to depend on supplements. 

You do not have 3 hours a week for yourself

You do not have 3 hours a week for yourself

How much exercise do you need to do to be fit and healthy?

You can exercise every single day if your time and schedule allow it and if your body accepts it.

But, as a minimum, you should do three hours a week.

That makes 150 minutes a week.

A week has a total of about 24X7=168 hours

And you are saying that you can not invest 3 hours out of that.

Just 3 hours can make you
-sleep better
-live better
-eat better
-digest better
-think better
-work better
-perform better

Happy you, happy life. 

Listen to your body when it whispers

Listen to your body when it whispers, so you don't have to hear it scream.

Any disease doesn't build up in the body in a day.

It is always over the months and years, and suddenly you visit a doc and doc say oh you are suffering from this or this.

Body is always talking to us and whispering to us if anything feels uncomfortable.

Many people eat late night food and go the sleep, but the body is saying hey I don't feel comfortable with so much heavy food at night.

I feel dizzy, unwell and can't sleep well. But, we ignore all of this and say back, it is ok I have to manage like this.

And one day doc say you have sugar or BP or (let us stop this).

Start listening to your body and it will tell you what food suits you, what time suits you, how much food you should eat.

Just tune in.

And you will save yourself from a lot of unnecessary issues.

Good sleep for weight loss

Good sleep for weight loss

You never thought that is important.

That is why you sleep while checking Facebook and WhatsApp.

And maybe a TV serial is still running in the background, just so you do not miss an important scene.

If there is already so much happening, how do you think, your body will get a signal that you are ready to sleep.

Sleep means going in a deep relaxation to recharge mind and body and to get up feeling fresh in the morning.

If you do not wake up fresh in the morning, means less amount of sleep or disturbed sleep.

Both lead to water retention, bloating, uneasiness throughout the day.

Need flat tummy, just schedule proper sleep in your daily routine with no disturbances at all.

No gadgets, no TV. Just you and your calm state of mind.

You can't think without carbohydrates

You can't think without carbohydrates

Carbohydrates are one of the key essential macronutrients others are fats and proteins.

People are following Keto diet or avoiding carbs in the hope of losing excess fat.

But carbohydrates are essential for not only your brain but also for your body to efficiently burn fat.

Go without carbs for a day and notice your ability to think clearly has also gone with that.

Without carbs, the body has no energy to think or act and will soon shut down.

I remember Twinkle Khanna said in one of her interviews if you want to do some meaningful work from your mind it is important that you eat carbs.

She writes books and quite popular ones. So she must have realized from her own experience that without adding some bread, roti, paratha to her diet she can't concentrate and definitely can't think properly.

I balanced the intake of complex and simple carbs. Complex carbs are bread, grains, and pulses, and simple carbs are fruits.

Both are essential for the efficient functioning of mind and body. 

Is your attitude making you unhealthy?

Is your attitude making you unhealthy?

I read this beautiful phrase

How to be happy?

Let others do what they want to do you mind your business.

And you do what you want to do.

End of story.

Health begins with your own thoughts and your own state of mind

If you constantly approaching things with a negative mindset, everything will appear to be negative. And, you will never know the meaning of true happiness.

Life is short, and it is important that as long as we live, we live with good health. Good health is the outcome of positive thoughts and positive thinking. Let anger, jealousy, hatred, judgment go. Let understanding, compassion, love, and other high qualities come to us.

Open your mind and heart for such qualities and God will send them to you.

Be healthy always.