5 Best At Home Workout Exercises to Reduce Belly Fat

5 Best At Home Workout Exercises to Reduce Belly Fat

Hello Folks! I hope you all are doing well during the lockdown time. I was thinking of posting something related to fitness here for a long. And finally getting content related to fitness for you guys. 

Being at home 24*7 during the covid-19 lockdown, people tend to become very lazy and foodie. I was also one of them initially… Haha.

But that laziness is not going to help you anytime. It may make you obese and will invite some lifestyle diseases. Your body and mind need to be active even if you be at home. Your physical, mental and emotional health is challenging to maintain when you stuck up at the same place between the same people surrounding you. 

While enjoying a good time with family members and work from home stress, you should not forget about your health and fitness. The Coronavirus fear may influence you to consume some herbal/ayurvedic medicines and drinks to increase immunity power, but along with that, add some exercise to your routine to boost your immunity more

Top Super Foods for Health and Fitness

Fitness lovers do miss their gym workouts. Hence it is high time to create a home gym. Home gym workout are as exciting as the gym workout. Even if you are not a fitness lover, once you start exercising at least 20 minutes a day will change your way of looking towards health and fitness. At-home workouts can be done without any gym equipment. You can use whatever available at home as weights according to the exercises which you are performing. 

People usually follow online workouts given by some fitness influencers or fitness experts. I would not suggest to follow them if you are a beginner. While exercising, your posture should be perfect for gaining maximum use of that exercise; Otherwise, it will end up giving you injury and pain. For beginners, i would suggest taking online training from a fitness expert or physical therapist is the best decision for doing the exercise correctly. 

The 5 At home workout moves to reduce Belly Fat

Crunches: – Lie down on your back. Fold your knees and maintain shoulder-distance between both feet and knees. Place your hands behind the head. Now just move your upper back off the floor. Repeat this move for 15 times. 

Exercises to reduce Belly Fat

Leg Raises: Lie down on your back. Place your palms facing the floor below your hips to support your spine. Keep both the legs join and straight from the knee. Now lift both the legs till 90 degrees, continue the same for 15 times without resting your legs on the floor in-between. 

Exercises to reduce Lower Abdomen

Abs-Cycle: Lie down on your back. Try to touch your elbows to opposite knees. While doing this, your upper and lower body will be off the floor slightly. Complete cycle counting 15 times for each leg. 

ABS Cycle - Exercise to reduce belly fat

Plank: Plank is the most known exercise to reduce belly fat. It is not only related to your belly fat reduction. Plank is considered as full-body exercise as it engages your core and balances your body throughout you maintain the plank. Lie down on your abs, place your elbows just below the shoulders and rest the forearm on the floor. After that, lift your full body off the floor, keeping only toes on the floor. Your hips should be in the straight line to the body. Maintain this posture for 30 seconds.

Have You Tried Green Coffee,Yet?  

Plank - Best Exercise to reduce belly fat

Side Plank: Lie down on the left/right side of the body in a straight line. Place your elbow below the shoulder. Lift your body up in the air keeping support on the floor through one elbow and forearm and lateral border of the feet. Maintain the posture for 30 seconds; repeat on another side. 

At Home Workout to reduce belly fat

Recommended sets of all exercises are 4; it will take a maximum of 20 minutes to perform all 4 sets of these 5 Exercises. 

You will feel amazing after this 20/25 minutes workout. After a workout, enjoy a protein smoothie or a bowl of sprouts.

Happy Quarantine Workout!

Top Super Foods for Health and Fitness

Top Super Foods for Health and Fitness

Hey Folks ! Hope your 2020 start is awesome. Wish you all a very happy new year 2020, be blessed with joy and success. Prolonged break for this space was not planned, but will try to be regular now. Enjoy reading, implement in your life & spread the knowledge cause ultimately it will reduce your hospital bills at present and in future.

When you add these super foods in your regular diet, It will not only make you fit but also make you healthy.

  1. Avocado
  2. Chicken
  3. Eggs
  4. Salmon
  5. Beets
  6. Sweet Potatoes
  7. Pineapple
  8. Chocolate Milk
  9. Hemp seeds
  10. Turmeric
  11. Ginger
  12. Watermelon

Avocado

Super food - Avocado

Avocados are rich in mono and polyunsaturated fats, which help to lower bad cholesterol and promote lean muscle growth. It is also an anti-inflammatory food.

Chicken

Super food - Chicken
Photo by Valeria Boltneva on Pexels.com

Chicken is a source of high quality protein and essential amino acids which when consumed post-workout along with veggies will help in muscle building and repair.

Eggs

Super food - Eggs
Photo by Pixabay on Pexels.com

Eggs contain a plethora of vitamins and minerals along with high biological value proteins. It contains healthy fats for the heart and brain. It supports muscle growth and helps in fat loss.

Salmon

Super food - Fish Salmon
Photo by Isabella Mendes on Pexels.com

Salmon is rich in omega 3, which helps in building muscles, post-workout recovery and reduces soreness in muscles.

More : Menopause and Mediterranean Diet

Beets

Super food - Beets

Beets contain nitrates, which increases inflow of oxygen to the muscles. A glass of beetroot juice 1-1.5 hours before a session or run will enhance strength, stamina and endurance.

Sweet Potatoes

Super foods - Sweet Potato

They contain complex carbohydrates, which have low glycemic index. It digests slowly and provides energy to the body for long. It also has anti-inflammatory effect.

Pineapple

Super food - Pineapple

Pineapples heals injuries faster as it contains an enzyme named bromelain, which has anti-inflammatory effect.

Chocolate Milk

Chocolate Milk

It is the best post-workout drink as it contains ideal carb to protein ratio essential for recovery and rehydration. It also contains magnesium, which helps in recovery.

Hemp Seeds

Super food - Hemp Seeds

They are natural appetite suppressants, which keep you full longer and avoid sugar cravings. It is full of protein, fats, antioxidants and other essential nutrients.

More : Fiber Rich Foods for Daily Consumption

Turmeric

Super food - Turmeric

Curcumin in turmeric has anti-inflammatory effect, which protects an athlete from any damage and gives a good night sleep.

Ginger

Super food - Ginger
Photo by Joris Neyt on Pexels.com

Ginger helps delayed onset muscle soreness (DOMS) as it is a pain reliever and anti-inflammatory.

Watermelon

Watermelon

Watermelon contains an amino acid L-citrulline , which helps in recovery as it helps in faster removal of lactic acid than normal.

That’s it for today. Hope now you are all get that you must add these super foods in your and your family’s diet. Have a healthy Year ahead.

Stay Healthy, Stay Happy

Source : The Fitness Currency

All time Favorite – Summer Cooler Drink

All time Favorite – Summer Cooler Drink

Who don’t like summer cooler drinks in these Hot Days …? Tell me what’s your favorite drink….. these days?

I am sharing today a very very basic drink which you can make from only 2-3 ingredient & it is also an easy and quick recipe.

What do you expect to make from 2-3 ingredients? Guess….

Punjabi-o-di favorite LASSI. I made it last week and thought to share with you. I made the basic lassi not the flavored one. For that I used only 2 ingredient to make – Yogurt and Sugar. For garnishing I used chopped pistachio .

Ingredient

  • Yogurt 1 and 1/2 cup .
  • Sugar – 1/2 cup

Recipe

Add both the ingredient into a bowl and blend it with blender. U can add icecubes to make it cooler. I used cold yogurt and after making I refrigerate lassi for half an hour so I didn’t used icecubes .

After blending the lassi is ready to serve. Pour it in the glass and garnish with your favorite chopped dryfruits.

Make it, try it & Enjoy your summer cooler. Share what else you prefer to get cool in these summery days.

Happy Summer . Stay Healthy , Stay Happy.

April Invitations 2019

April Invitations 2019

Hello, Healthy people

If you are regular reader here… Then you must be knowing that last year I have started #aprilinvitations to feature new blogger’s blog posts on my site.

Topics to write on are Health , Healthy lifestyle ,Exercising, Diet, Healthy food , Healthy recipes, Environmental awareness poetry, Anything else related to health. You can also share your treatment stories or your family’s treatment stories.

Requesting all my readers to participate. You have to share your article / story / poetry to my email address – sytlewedsfashion@gmail.com. with your descriptive profile. ( Name, Type of blogger, How much time you have spent in the blogging world?, What else you do other than blogging?, etc.)

I am going to make the posts professionally so above informations will be required. Would love to get your posts soon. Do share it especially to new bloggers in your contacts.

Not at all compulsory but if you are thinking about any different topic to share than why not this all topics? Do share them at mail.

 STAY HEALTHY, STAY HAPPY 

Why You consume Soft drinks?

Why You consume Soft drinks?

Hello buddies, Hope you all are getting healthy knowledge from my blog. Must read & share all the post if you are interested to be health and make your community healthy.

Today’s talk is about Soft Drinks. Why you consume soft drinks? You really love them, Are you sure ? You love them as a drink for energy? or for taste? or for your digestion? For what reason you consume soft drinks? You can answer it in the comments. So give the the answer first and then read further.

What is soft drink? It is a high fructose, caffeinated beverage.

Consumption of sugar sweetened soft drinks and fructose is strongly associated with an increased risk of Gout in men, finds study published by The British Medical Journal.

Okay, don’t consider that it is risky for only men. It is not at all beneficial to any age human. Not for women , not for your child , because soft drink consumption is associated with aggression, depression and suicidal thoughts in adolescents. Aggression , attention problems and withdrawal behavior are all associated with soft drink consumption in young children.

You may find soft drinks beneficial when you are thirsty in summers, especially. But that is only for your mind. Soft drinks doesn’t serves any benefit for your dehydration. The first fluid you drink to re-hydrate following a period of dehydration should be plain water not a sugar-ladden drink.

New research suggests that drinking sugary, caffeinated soft drinks while exercising in hot weather may increase the risk of kidney disease. The study is published ahead of print in the American Journal of Physiology — Regulatory, Integrative and Comparative Physiology. “The consumption of soft drinks during and following exercise in the heat does not re-hydrate,” the researchers explained. ”

Have you find any other good reason to drink sot drinks at anytime for any need?

Thank you for being here. Share it in your family and friends to apprise them.

STAY HEALTHY, STAY HAPPY.

Are you sprinkling Salt or Plastic ?

Are you sprinkling Salt or Plastic ?

Hello Readers,  Coming back after so long with this post ,  An eye opener post.  Always love to share healthy information and here again with that.

Presently every food contains some unwanted unhealthy nutrients. either to keep them fresh for long or during their production/manufacturing or for taste betterment. Today’s information is on Salt, the basic needed ingredient in almost every meal.

Over 90% of sampled salt brands globally were found to contain micro-plastics, with the highest number coming from salt sourced in Asia, according to a new study co-designed by Kim, Seung-Kyu, Professor at Incheon National University and Greenpeace East Asia.

The study, which has been published in Environmental Science & Technology, a peer-reviewed scientific journal, analyzed 39 various salt brands globally, showing that plastic contamination in sea salt was highest, followed by lake salt, then rock salt – an indicator of the levels of plastic pollution in the areas where the salt was sourced.Only three of the salt brands studied did not contain any microplastic particles in the replicated samples.

Recent studies have found plastics in sea food, wildlife, tap water, and now in salt. It’s clear that there is no escape from these plastics crisis, especially as it continues to leak into our waterways and oceans,” said Mikyoung Kim, Campaigner at Greenpeace East Asia. “We need to stop plastic pollution at its source. For the health of people and our environment, it is incredibly important that corporations reduce their reliance on throwaway plastics immediately.”

The study highlights Asia as a HotSpot for global plastic pollution meaning that the ecosystem and human health in Asian marginal seas could potentially be at greater risk because of severe maritime micro-plastics pollution.

Assuming intake of 10 grams per day of salt, the average adult consumer could ingest approximately 2000 micro-plastics each year through salt alone, as the study suggest.

“The findings suggest that human ingestion of micro-plastics via marine products is strongly related to plastic emissions in a given region,” said Professor Kim, Seung-Kyu, corresponding author of the study. “In order to limit our exposure to micro-plastics,preventative measures are required, such as controlling the environmental discharge of mismanaged plastics and more importantly, reducing plastic waste” he added.

So that’s it guys , Reduce your plastic use for your upcoming generation’s health and of-course for your health. See what you are eating at present and what people will eat in future – Plastic Plastic and Plastic ?

Reference : Greenpeace International

 

Thank you for Reading.

Stay Healthy , Stay Happy. 

 

 

An Orange a day is as important as an Apple a day for your Health, Why?

An Orange a day is as important as an Apple a day for your Health, Why?

Why this Apple is so famous? Have you all any idea about it? Well well, I am talking about the fruit -Apple, not that iphone company.

By the way that Iphone company Apple also make the apple very well known. But some other things are like since we start learning an Alphabet, the very first alphabet is A and we identity it as A for APPLE. And another is that famous quote for health is “An Apple a day, Keeps the Doctor away.” Remember it? I know who can forget that? 😃

I am not criticising the popularity of Apple. But just like Apple, What do you know about Orange? Except that it is good source of Vitamin C.

Let me tell you guys….Orange is a good source of vitamins and minerals, especially vitamin C,thiamin,folate and potassium.

Flavanoids in Oranges helps to prevent against the eye disease.

A new study has shown that people who regularly eat oranges are less likely to develop macular degeneration(eye disease) than people who do not eat oranges.

The research showed that people who ate at least one serving of oranges everyday had more than a 60% reduced risk of developing late macular degeneration 15 years later.

Eating an orange once a week seems to offer significant benefits. Data shows that flavonoids found in oranges appear to help protect against the disease.

Flavonoids are powerful antioxidants found in almost all fruits and vegetables, and they have important anti-inflammatory benefits for the immune system. Common foods which contain flavonoids are tea, apples, red wine and oranges.

For Macular degeneration age is the strongest known risk factor and the disease is more likely to occur after the age of 50. There is currently no cure for the disease. So it’s better to prevent by adding an Orange to your daily diet. ☺

Stay Healthy, Stay Happy

Do you Know How Vitamin C can protect your Newborn Babies?

Do you Know How Vitamin C can protect your Newborn Babies?

Hello my healthy readers …. Came with a very informative post today. Hope you all will spread awareness on this issue. Participate with me to make a healthy community and share it with your family and friends.

The post most importantly focuses on the women who are smokers and can’t quit their smoking during pregnancies.

Women should put priority to quit smoking during pregnancy. Women who are unable to quit smoking during their pregnancy may reduce the harm which smoking does to their baby’s lungs by taking Vitamin C, according to a new randomized, controlled trial.

Daily supplemental vitamin C in pregnant women who could not quit smoking improved their newborn’s pulmonary function. At one year, the study also found that babies whose mothers took vitamin C were less likely to develop wheeze.

The mothers who smoked were randomized to either receive 500mg of supplemental vitamin C everyday or a placebo in addition to the same prenatal vitamin. They were encouraged throughout their pregnancies to quit smoking. On average, the mothers in both arms of the study who could not quit, smoked seven cigarettes a day. In this study there was significant difference in lung function between two groups of babies.

The study did not find a significant difference between two groups of babies in gestational age at delivery, delivery mode, incident of prematurity or birth-weight .

The researchers said that they are not certain why vitamin C has this protective effect on the lungs.

Pregnant smokers who will not or cannot quit despite all efforts, Vitamin C supplementation may be a simple & safe way to help their babies breath better.

Note : This information is based on the study, I am just trying to let the people know about it and encourage all the smoker women to quit smoking while their pregnancies. And try to improve a diet. You should take an advice of your Doctor/ Gynecologist to start Vitamin C supplementation.

STAY HEALTHY , STAY HAPPY

Quick Protein Snack

Quick Protein Snack

Hello my healthy readers, I hope you all are fine. After long time sharing a recipe of quick protein snack which I ate today. I used to have it frequently but sharing it just now. Many of you may be love to eat this snack. It about Moong.

Actually It is made from the leftover sabji of moong. We used to eat a dry subji of moong instead of curry. So that we can consume it later also as a snack.

Masala moong Sabji (Dry) :

Ingredients :

  • 2 cups of boiled moong
  • 1 chopped tomato
  • 1 chopped onion
  • 1 chopped capsicum
  • 3 to 4 Garlic cloves
  • Coriander to garnish
  • Oil 2 to 3 tbsp
  • 1 tsp jeera
  • 1 tsp mustard seeds
  • 1 tsp turmeric powder
  • 2 tsp red chilly powder
  • 1 tsp coriander powder
  • Salt to taste

20180613_155353_Richtone(HDR).jpg

 

20180613_155343_Richtone(HDR).jpg

Recipe :

Heat the oil in a pan. Add mustard seeds, jeera. Add chopped onion and capsicum. Fry them on medium high flame. Then add garlic and tomato. A pinch of salt to cook fast with slowing down the flame. When all vegetables are cooked then add dry masalas. And give it a mix. Now add the main ingredient moong. Add some salt. And mix well. Cook for a while. Add half lemon’s juice. And a half tsp of sugar for tangy taste. Garnish it with coriander. Sabji is ready to serve with Roti.

Left over sabji serves a need of protein snack just by adding some more ingredients for a great taste. I have chosen the aloosev. You can choose any flavour of sev. Simple sev/ aloosev/palaksev etc. Variety of flavours available in the market. Then you can also add pomegranate for sweetness and if needed then half tsp of lemon juice.

Do try it, if you never tried. Share your thoughts in the comments below and Enjoy the snack.

STAY HEALTHY, STAY HAPPY.

You can also check out :

Fiber Rich foods for daily Consumption

Broccoli – Beans Rice

Healthy & Tasty Paneer Tikka

Stay Hot, Stay Healthy.

Stay Hot, Stay Healthy.

Hello , My healthy community. What do you think about post through the title?  Looking Hot makes you healthy? Really? No way I am not at all talking about looking Hot, I am just talking about to be Hot ( body temperature). Not telling to get fever, lol.

We usually have the normal body temperature of 37 degree. When we get some injury/ infection we tend to get fever that is increase in body temperature than the normal. Fever develops to control the infection / inflammation within the body.  through this science fact a new research has done.

All the information below are through the research ….

The hotter our body temperature, the more our bodies speed up a key defence system that fights against tumors, wounds or infections, new research by a multidisciplinary team of mathematicians and biologists from the Universities of Warwick and Manchester has found.

  • Higher body temperatures speed our bodies’ responses to infections, wounds and tumors – researchers at the Universities of Warwick and Manchester prove.
  • Slight rise in temperature and inflammation – such as a fever – speeds up cellular ‘clock’ in which proteins switch genes on and off to respond to infection.
  • New understanding could lead to more effective and fast-working drugs which target a key inflammation protein found to be critical for the temperature response.

In normal life the 24 hour body clock controls small (1.5 degree) changes in body temperature.

Professor Mike White, lead biologist from the University of Manchester, said the study provides a possible explanation of how both environmental and body temperature affects our health:

“We have known for some time that influenza and cold epidemics tend to be worse in the winter when temperatures are cooler. Also, mice living at higher temperatures suffer less from inflammation and cancer. These changes may now be explained by altered immune responses at different temperatures.”

The research is published in the journal Proceedings of the National Academy of Sciences (USA)Source

 

Stay healthy, Stay happy , Stay hot.