How Does Exercise Impact Weight Loss

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How Does Exercise Impact Weight Loss

                                       

We discussed the concept of physical activity and exercise as they relate to obesity in humans.

There is a fine balance between energy intake and energy expenditure energy intake is in the form of food and energy expenditure is in the form of the basal metabolic rate and physical activity.

The difference between energy  intake and energy expenditure is the net  energy balance if intake
exceeds expenditure then a net positive energy balance occurs.

Energy expenditure :

Energy expenditure depends on a number of factors this includes the starting body weight the basal metabolic rate and physical activity.

Physical  activity :

There are several key variables including the frequency, intensity, duration, and type of activity done.

let us examine energy consumption 1 honey glazed donut is shown which has approximately 300 kilocalories.

The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30 to 60 minutes at 3 miles per hour.

If an individual walks for an hour at 3 miles per hour they will expend approximately 300 kilocalories,  the same as what was contained in the consumed donut.

If an individual walks daily for one hour at approximately 3 miles per hour this type of activity would lead to weight loss.

This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.

If this continues for a  period of two to four months body weight is reduced as depicted the initial weight loss is the result of a negative net energy balance.

Weight loss with Negative Energy :

The negative energy  balance is because energy expenditure  exceeds energy intake after the initial
weight loss the individual continues to  do the same type of exercise that is one  hour of moderate
walking daily.

The chart depicts changes in body weight over time individuals are often frustrated and surprised that the weight is not continuing to decrease despite regular walking.

They have reached a plateau the reason behind the weight loss plateau is that with decreased body weight the basal metabolic rate also decreases when the basal metabolic rate decreases there is a decrease in total energy expenditure.

Their daily walking exercise the weight is gained again at a quicker pace,  the weight is regained as a result of a  positive energy balance being created.

Energy expenditure is now less since the  physical activity has been stopped by  keeping the same
intensity and duration  of walking without making any changes in  the diet energy intake.

The individual would enter a weight maintenance phase this is characterized by gaining a small amount of weight.

Weight maintenance is the result of an energy balance being established within the body where energy intake essentially equals energy expenditure.

If there is no change in  energy balance there will not be any  further change in weight that must be done to end.

The weight loss plateau  several options exist to maintain

• Negative net energy balance
• Decreasing energy intake 
• Increasing energy expenditure  
• Increasing the frequency of workout
• Increasing intensity of the workout
• Increasing the duration of  exercise   

                                          

Summary :

in summary, then weight loss plateaus are expected and can only end with continued exercise and a net negative energy balance stopping exercise or increasing calories will lead to weight gain.

If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.

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Superfoods : Hyper Local Food

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Superfoods : Hyper Local Food

Guideline - eat a hyper-local fruit as a mid-meal every day. 

1. Here are a few tips to recognize a hyper-local fruit -

- doesn’t have a name in English or has a name you don’t easily recognize, 

- may have folklores, songs and festivals around it, and 

- was sold outside schools and at railway stations while you were growing up. 

2. The guideline is about eating the fresh fruit, not drinking its juice or smoothies, etc., as we lose many nutrients that way. 

3. A good time to eat this fresh fruit is as a mid-meal between breakfast and lunch or between lunch and dinner. 

Why Hyper Local Food is Superfoods

A staggering 2 billion people across the globe suffer from micronutrient deficiencies and when these are left unaddressed can lead to deformity, disease and, in some cases, even death. Vit D, Vit B12, Iron, along with Vit A, folic acid, etc.

Are some of the common deficiencies that you must have seen around you. Nutrition science has now recognized a definite link between micronutrient deficiencies and non-communicable diseases like Diabetes, BP, PCOD, etc. 

Technically, its called as a malnutrition of obesity. And it’s not just NCDs, many other conditions that you see around - allergies, low immunity, IBS, loss of fertility, unexplained flus, etc., are all linked to micro-nutrient deficiencies. 

So, what can you do about it?

 For one know that the answer is not pills, shots or fortification, that is just business as usual.

The answer lies in embracing our hyper-local fruits. 

They are rich sources of vitamins, minerals, fibre and a host of bioactive compounds that are at work as co-factors and signalling agents for thyroid, insulin, sex hormones, etc. 

They are good prebiotics that will allow for diversity in probiotic bacteria. From a flat stomach to a flawless skin, from a sharp brain to eyesight, from strong joints to strong memory, they play a role in everything. 

They contribute to the soil health of your region and allow for a healthier ecosystem and income for small farmers

I am highlighting just a few but include atleast 12 hyper-local fruits in your diet year around (depending on season, change almost monthly) to stay healthy, glowing and disease free. 

Bora (ber), 

Maran (coconut flower), 

Phalsa (local berry), 

Shehtooth (mulberry), 

Karvanda , 

Ranjana, 

Jamun, 

Bel, 

Cashew fruit, 

Dhurchuk (Seabuckthorn), 

Tadgola, 

Fresh dates, 

Nimboli (neem fruit), 

Kamrakh (star fruit), 

Ramphal 

For the next month, include Bora (ber) or maran (coconut flower) as a mid-meal. You can continue having the common local fruits of the season in addition to the hyper local ones. E.g. Peru (guava) right now. 

Local fruits and vegetables benefits for health

Food that’s sourced from your community doesn’t need to be shipped from afar and is very fresh, especially when it comes to produce.

Some foods, especially fruits and veggies, lose nutrients during transportation and storage, making local options usually more nutritious.

Eating local often leads to the discovery of new and unique foods. In particular, CSA boxes are often filled with scrumptious, hard-to-find fruits and vegetables.

Local foods yield less pollution and waste due to their minimal — or complete lack of — packaging, processing, and transportation. Supporting local farmers who implement sustainable techniques also benefits the environment.

Money spent on local foods continues to circulate in your regional economy, supporting local jobs and strong communities.

Purchasing food directly from farmers and purveyors gives you the opportunity to learn more about farming practices and develop connections to your food.

Summary 

If you want to eat local foods, check out farmers markets, co-ops, or farm-to-table restaurants in your area.Eating local doesn’t just benefit your health and the farmers in your community. It also has a host of positive economic, social, and environmental effects.

Local foods tend to taste fresher, have more nutrients, and use less packaging. Supporting local food businesses leads to strong local economies.

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Post lunch short nap is Good or Bad

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Post lunch short nap is Good or Bad

Take a short afternoon nap post-lunch.

The nap can solve existing problems and prevent those of the future.

It is one of the most critical but overlooked aspects of wellbeing.

In fact, it is probably also the most misunderstood aspect. People associate it with lethargy, obesity and fear that it may lead to no sleep in the night but nothing could be further away from the truth.

Every religion, culture, and even the wisdom of yoga endorses a short afternoon nap.

If the Bhagavad Gita says that one who doesn’t eat or sleep in moderation cannot achieve yoga.

Then the Islamic culture says that only devils don’t nap.

Ronaldo, amongst the greatest athletes of our times, attributes his performances to the afternoon nap.

Why short nap is important?

• Improved heart health, especially good for people with high BP or those who have already done procedures on their heart

Benefits of Post lunch short nap

• Improved hormonal balance (Diabetes, PCOD, Thyroid, also classical overeaters)

• Improved digestion (IBS, constipation, acne, and dandruff)

• Improved sleep at night (insomnia, frequent travelers, Shaadi goers, and jet lag)

• Improved recovery (from workouts, illnesses)

• Improved fat loss (because of all the factors above).

How to take a nap

For all these benefits you have to do it the right way. And there is a name for the right way of doing it – it's called Vamakukshi.

Here are the steps

When - right after lunch

How - lie down in the fetal position on your left side (Vamakukshi)

Length - 10 - 30 mins nap (about 90 mins for the very young, the very old, the very sick)

Ideal time – between 1-3 pm

Different ways to rest post-lunch based on where you are -

- If at home, lie down on the bed

- If at work, just put your head down on the desk and rest (tell your HR it increases productivity).

- Alternatively, you can doze off on an easy chair, and if you cannot do that either.

just go to a window and look far away, stare in space, and allow your mind to unwind.

Not to do -

• Nap between 4-7pm

• Have stimulants like tea, coffee, cigarettes, chocolate post-lunch

• Get on the phone and surf and excite your senses

• Sleep beyond 30 mins at one time

• Sleep with the TV on.

So, from this week, let’s make afternoon naps great again.

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Turmeric Health benefits and Weight loss

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Turmeric for weight loss

                                        

Turmeric has primary active component curcumin, Curcumin is a natural antioxidant that has anti-inflammatory benefits, as well as [possible] benefits related to slowing the aging process and preventing Alzheimer's disease and potentially depression.

Turmeric may improve endothelial function that's why a lot of studies prove turmeric May Protect Against Heart Disease. Turmeric has anti-inflammatory properties May Prevent and Possibly Help Treat Cancer.

turmeric can help fight inflammation and keep blood sugary, it could be a useful tool to prevent or treat type 2 diabetes.

A lot of studies proved those adults with prediabetes and found that taking a curcumin supplement over 9 months lowered their odds of developing diabetes.

Turmeric

It is commonly used in Indian/Asia food, turmeric as the main spice in curry, dal rice. the root of turmeric is also used widely to make medicine in Ayurveda.

Turmeric is commonly used to reduce pain and inflammation. It is also used for fever, depression, high cholesterol, a type of liver disease, and itching.
Some people use turmeric for heartburn, thinking, and memory skills.

Turmeric Side Effects

Turmeric is safe when taken by mouth in food amounts during pregnancy or breast-feeding. Turmeric is unsafe when taken by mouth in medicinal amounts during pregnancy. It might promote a menstrual period and putting the pregnancy at risk.

The pregnant woman should avoid Turmeric directly through the mouth. Stay on the safe side and avoid use.

A dose of turmeric per day

 8 grams of curcumin daily to be a safe dose.
 taken by mouth
 applied to the skin
 applied into the rectum

Black Turmeric or ‘Kali Haldi’

Black Turmeric or ‘Kali Haldi’ is a natural antioxidant and rescues the body from tissue degeneration. It can help prevent prostate cancer because of its ability to interfere with the spread of cancer cells and inflammatory responses that are the precursors of cancer development.

It has antiulcerogenic and Anti-depressant properties also control Weight-Loss and regulate Blood Sugar also helps in the breakdown of dietary fat in the body. better digestion and prevents liver disease.

What are the health benefits of turmeric

immunity-boosting - 

It’s a cure for fever, dysentery, and worm infection.

Pain Reliever and Anti-Inflammatory drug - 

A pinch of black turmeric rubbed on a toothache relieves the problem. also, it helps with body pain, Migraines.

Fertility powerhouse - 

it cure impotency also help to boost stamina.

cure-all Lung illnesses - 

like cures cough, common colds, and treat lung illnesses such as asthma, bronchitis, pneumonia.

                                                   

research has proved that it has major benefits on human health to the extent of controlling and inhibiting Cancer growth.

Frequently Asked Questions about Turmeric milk

Turmeric in milk during pregnancy is allowed?

Turmeric is safe to take during pregnancy in small amounts. Pregnant women should avoid supplements and taking medicinal spice.

Turmeric is a spice, we used for thousands of years for both flavor and medicinal properties. Turmeric is an ayurvedic medicine for centuries due to its strong antioxidant properties.

Can we consume turmeric and honey? 

Adding honey with turmeric you will get more benefits like improved digestion, effective germ killer. Honey can kill unwanted bacteria and fungus.

When to take turmeric?

You can add in curry also in paratha.

Post-dinner and before sleep with milk.

Where to buy turmeric?

The best source to take from farmers. you can also check organic in the online supermarket.

How much turmeric powder per day?

the average Indian diet provides around 2,000–2,500 mg of turmeric (60–100 mg of curcumin) per day

Turmeric side Effects Warning :

Black turmeric should not be more than 500 mg per day beyond which could be hazardous to a human

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Ginger Powder Benefits with Weight loss

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Ginger Powder Benefits with Weight loss

Have Ginger Powder every day to soothe your troubles.

Which is the herb and spice that is as good as turmeric but not quite in the limelight?

Which has flavoured your dals, rice and even chai?

The one who quietly works in the background regulating your appetite, BP and even blood sugars?

Well, don’t look around, just look underground, I am talking about ginger. But this is actually to bring your attention to the dried and powdered form of ginger – Ginger Powder or soonth or saunth.

It will soothe your aches, pains and troubles and spice up your life at the same time. It’s all that you wanted your boyfriend to be but well.. he’s not;) No problem, there’s Ginger Powder.

Ginger Powder benefits

It has many bioactive molecules, and they play a range of roles –

- It has high antioxidant value

- helps the action of trypsin and lipase (enzymes required to breakdown protein and fat)

- and acts as an analgesic, provides pain relief.

Which is why in winters it is of great value. Most winter delicacies are heavy so need help in digestion. Winters also bring aches and pains in joints.

Especially in those who are old, the Ginger powder helps with that. And winter also means skin and hair damage so Ginger powder helps with that too.

Ginger Powder Uses

Here are some of the tried and tested forms of using Ginger powder, use any way that appeals to you.

1. Add it to your chai -

Nothing like a masala chai to fix all that is broken in your life including your heart and to uplift not just the taste of chai but of your spirits. If you ask me to name one stress buster, it would be masala chai in all its glory with sugar, full-fat milk and the Ginger powder.

2. Use it with ghee -

End lunch with a mixture of jaggery and ghee and a little bit of Ginger powder added to it. Especially useful if you get the afternoon slump or sugar cravings post-lunch. Useful for people who take the thyroid pill.

3. Aradiyo -

a gujju speciality that use turmeric, Ginger powder and many other ingredients to improve frizzy hair and dull skin. Also useful as a post-workout snack for those who have just begun with exercise or play intense sports that lead to soreness. Will post recipe shortly or use the version of your region.

4. At bedtime or late evenings -

Little Ginger powder in a glass of milk with kesar, a tsp of freshly crushed dry fruit powder, turmeric and some nutmeg. Other than helping you sleep better, it helps strengthen your bones and joints. So, good for people with joint aches and those with Diabetes.

5. Mix equal amounts of ghee, jaggery, Ginger powder, turmeric and roll in small nail size balls. Good for kids who have congestion, cough and cold.

6. Mix Ginger powder in ghee and rub on the soles of your feet before you sleep. Good for sleep, digestion troubles and even known to get rid of nightmares.

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 Turmeric Milk Health Benefits and Weight Loss

Turmeric Milk

Have a glass of Haldi milk every night to stress relief better health and weight loss.

Exercise to work and to continue to work, we need to recover from the stimuli of exercise. In fact, we need to recover from the stimuli and stresses of daily life to make meaning of our existence.

Of course, the food and weight loss industry has appropriated it (turmeric latte/ golden milk) and sold as pills, shots, and whatnot of turmeric, curcumin, or Curcuma but the magic of Haldi Milk lies in its use and not abuse.

Turmeric Milk Health Benefits 

Here are some of the reasons that a glass or a cup every night works wonders -

• Allows for restful sleep.
•  Especially in cases where sleep is broken multiple times for using the bathroom
• Accelerates recovery. 
• Allows for repair work to take place optimally
• Improves immunity. 
• Surely have it during every season change when flu and coughs are around
• Allows for better hormonal balance.
•  Especially useful if you have acne or unpredictable periods

Recipe for Turmeric Milk 

• Add a pinch of Haldi to milk while you are boiling it
• Pour in a cup
• Add sugar or jaggery to taste.
• Drink it just before you sleep, ideally hot but even warm is good

  Turmeric with milk Side Effects and tips for -

• Diabetes, heart disease, joint pain - add a pinch of nutmeg
• Poor sleep and restless legs - add a few cashews
• Low energy & acne - add a pinch of aliv seeds
• Bad throat and infections - pinch of black pepper
• Lactose intolerant - have it with buttermilk instead of milk.
• If you would like to not have dairy at all, have a pinch with a piece of dry coconut and jaggery but by 4-5 pm.

Turmeric Milk benefits

Haldi has been used in our rituals and cuisine since the beginning and its anti-inflammatory, anti-oxidant, and rejuvenation properties are part of our collective wisdom.

What is also known is that for the therapeutic properties of Haldi to actually play out, the proportion and the timing have to be just right. So if you have too much or too little of it, it won’t have any of the benefits.


In fact, too much can cause serious harm, from acidity, bloating to interference in iron assimilation. So if you are one of those people having it in on an empty stomach with water, popping pills, or simply using indiscriminate amounts of it, pls stop.

Remember, it's about adopting turmeric as a part of the lifestyle and not being greedy about its benefits.

Frequently Asked questions about Turmeric milk

turmeric in milk during pregnancy is allowed ?

Turmeric is safe to take during pregnancy in small amount. Pregnant women should avoid supplements and taking medicinal spice.

Turmeric is a spice, we used form thousands of years for both flavor and medicinal properties. Turmeric is ayurvedic medicine for centuries due to its strong antioxidant properties.

What is the relation between turmeric milk and weight loss ?

Turmeric contains thermogenic which boost our metabolism. It contains dietary fiber which helps in weight loss.

Protein and calcium content in milk which also help to boost metabolism. This drink improve digestion also Turmeric contains curcumin which prevents fat accumulation.

Can we consume turmeric milk and honey ? 

Adding honey in drink you get more benfit improve digestion, effective germ killer. Honey can kill unwanted bacteria and fungus.

Is turmeric milk and golden milk same ?

Turmeric milk  is known as golden milk. Turmeric is full of health benefits and give us multiple medicinal benefits. Golden milk  means milk with turmeric, cinnamon, ginger, and other spices.

 Turmeric, ginger and cinnamon, have strong anti-inflammatory properties that may reduce inflammation and joint pain also which help protect cells from damage, fight off disease and infections and contribute to your overall health. 

Golden milk can be rich in calcium and vitamin D depending on the milk you use. Both of these nutrients contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis. 

Ingredients of Golden Milk : 

• 1 cup of of an milk 
• 1 tsp of turmeric 
• fresh ginger or  ginger powder 
• cinnamon powder 
• pinch of ground black pepper 
• honey / maple syrup

When to drink turmeric milk ?

Post-dinner and before sleep.

Where to buy turmeric milk ?

Best source to take from farmer. you can also check organic in online super market.

Is turmeric milk good for cough ? 

Yes. you can take turmeric milk with ginger for more effectiveness.

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