Health For Women

05/02/2023

Slimjourney!

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04/02/2023

Is Cauliflower Good for Weight Loss?

As we all know, a healthy diet and active lifestyle are necessary for a sustainable weight loss journey. Therefore, you should know what you can eat and avoid. Research shows that adding a wide variety of vegetables is a crucial strategy for building a healthy diet and losing weight.

Certain foods promote weight loss. For example, adding cauliflower to their meals can keep weight loss on track. However, it could be overwhelming to find the right balance. Therefore, it is crucial to be mindful of what and how you feed your body.

Experts at HealthifyMe will help you in creating a well-balanced diet that will help you in every step of the weight loss journey.

Cauliflower is an extremely nutritious vegetable and an everyday staple in Indian households. Interestingly, this vegetable has gone through an image makeover thanks to the famous crusted pizza and cauliflower rice. However, most foodies love this vegetable, be it in a curry or roasted form.

Read more about the connection between cauliflower and weight loss in detail.

Cauliflower – A Nutritional Overview
Besides being a typical winter vegetable, cauliflower is known for its fresh flavour and crunchy texture. Moreover, it contains an array of nutrients.

Studies have documented that this cruciferous veggie is a power source of protein, dietary fibre, vitamins B, C, E, and K, and healthy omega-3 acids.

It also has essential minerals like manganese, potassium iron, copper, zinc and magnesium. In addition, the vegetable has zero cholesterol content, which negates the chances of weight gain in an individual.

Here’s the nutritional profile of one cup of raw cauliflower as per USDA.

Calories: 27
Carbohydrates: 5g
Protein: 2g
Fat: 0.3g
Fibre: 2g
Magnesium: 15 mg (4% daily requirement)
Potassium: 320 mg (7% daily requirement)
Folate: 61 mcg (15% daily requirement)
Cauliflower for Weight Loss – The Interrelation
Studies recommend people to consume cauliflower as a healthy substitute for high-carb and starchy foods. Moreover, due to their low carbs content, they are highly suggested to be included in various weight loss diets like the keto diet for a steady and healthy weight loss process. It is also an excellent way to increase fibre uptake while reducing calories.

Experts suggest people can eat 4 cups of cruciferous vegetables like cauliflower to maintain a healthy weight and prevent severe health conditions. The best thing about cauliflower is that even though it is low in calories, it can fill up most of your plate, preventing you from overeating.

Here’s how consuming cauliflower can aid in weight loss:

Low in Calories
Cauliflower is an excellent option for weight loss as it is low in calories, around 27 and 5 grams of carbs for a single serving. You can substitute riced cauliflower for actual rice without sacrificing taste and nutrients.

Rich in Fibre
Cauliflower is rich in fibre, promoting digestive health and maintaining blood sugar levels. In addition, the fibre will keep you satiated for a long time by lowering the pace of digestion, subtly aiding in achieving the desired weight.

High Water Content
Including this water-laden vegetable in your diet will keep you hydrated for a long time. In addition, the excess water in the cauliflower will fill you up faster, effectively helping in weight loss.

Contains Choline
This cruciferous vegetable is also known for its high choline content. This essential amino acid plays a significant role in supporting metabolism for weight loss. It also prevents the accumulation of cholesterol in the liver.

Rich in Vitamin C
Research shows that cauliflower is rich in vitamin C, which helps in the fast and effective absorption of iron in it. Moreover, it also has excellent antioxidant properties. As a result, it helps the body with tissue formation, protects against heart disease and proactively reduces bad cholesterol.

Contains Protein
As a non-starchy component, protein powers up every cell in the human body required for muscle growth and repair. So, since protein is an important part of the building structure, eating cauliflower can help you get enough of it.

Studies show that this macronutrient will help you maintain your ideal body weight by allowing you to remain full for an extended period.

Low-fat
Cauliflower is a low-fat vegetable with less than 1g of fat per cup. It means you can relish the vegetable by making it a part of your weight loss and maintenance plan.

The HealthifyMe Note
Cauliflower is one of the low-carb nutritious vegetables beneficial in regulating healthy weight and blood sugar levels. One can eat it in various ways. For example, one can have raw, grated cauliflower as a post-workout meal. Of course, it can cook enjoyable dinner and lunch options too. Moreover, it can be part of one’s breakfast or an excellent alternative to grains and legumes. Use it as a substitute for savoury chilla batter or upma base.

04/02/2023

Weight Loss: How Much Can You Lose in a Month?

In today’s world, we all prefer instant results, but more often than not, we fail to achieve them. Consistently losing weight and enjoying the journey is the trick to losing weight efficiently.

In this article, we will highlight some simple techniques for weight loss so that you can achieve realistic weight loss targets in one month.

The Issues with Quick Weight Loss
Several issues can arise from drastic weight loss. These include:

1. Dehydration:
When you lose a lot of weight, your body loses water along with fat. As a result, it can lead to dehydration, making you feel weak and dizzy.

2. Nutritional Deficiencies:
If you lose weight too quickly, your body does not have time to adjust, and you may not get all the necessary nutrients. It can lead to deficiencies in vitamins and minerals, making you feel tired and weak.

3. Muscle Loss:
Losing weight quickly can also lead to muscle loss. That can make it harder to keep the weight off in the long term and make you more susceptible to injuries.

4. Gallstones:
Rapid weight loss can cause gallstones to form in the gallbladder.

5. Loose Skin:
You may be left with loose skin when you lose a lot of weight. It can be a cosmetic concern, but it can also lead to skin infections.Exercise and Weight Loss
Working out regularly is a wonderful way to lose weight, reduce stress, and improve your mood. However, there is no “one size fits all” approach to exercise. Instead, you can exercise in different ways.

Aerobic exercises like jumping jacks and high-knees or other cardio-related activities like jump rope, running, and Zumba help burn calories and increase cardiorespiratory endurance. Alternatively, you can consider high-intensity interval training, which only takes 15-30 minutes of your day.

HIIT increases resting metabolic rate, which in turn helps burn more calories throughout the day. HIIT routines are ideal for losing weight in less time.

If you find exercising boring, there are still plenty of ways to reduce weight through physical activity. Camping, trekking, cycling, and dancing are all great ways to release endorphins and boost your mood while being fun and engaging.

Weight Loss Through Simple Lifestyle Changes
It is unrealistic to expect somebody to make drastic changes in their life to achieve weight loss results in one month. However, making small, simple changes can make a huge difference.

You can achieve healthy weight loss through lifestyle changes, mainly focusing on three aspects- sleep, water intake and stress reduction.

Good quality sleep is significant because studies suggest it can determine weight and fat loss. Secondly, drinking water can promote portion control and aid digestion.

Finally, stress can induce weight gain by triggering stress-eating habits in many people, so it is vital to manage stress to fight stress-related weight gain. You can do so by getting regular sleep, adequate exercise and meditation.

The HealthifyMe Note
Changing your diet and exercising are complementary and can help you reduce weight. However, setting unrealistic weight loss goals and then trying to achieve them by skipping meals or working out can negatively affect your mental and physical well-being.

Healthily losing weight requires consistency, which you can achieve by adopting healthy habits for diet and exercise.

03/02/2023

BhastrikaBreathing Exercise

Bhastrika is a yogic breathing technique in which you need to do forceful and fast breath in and breathe out. It also involves your diaphragm’s movement, thus increasing the capacity of your lungs.

Steps to do Bhastrika Breathing Exercise:
Sit comfortably in a cross-legged position (recommended pose – vajrasana).
Take a deep breath and raise your hands.
Open up your fists.
Now, breathe out forcefully and take your arms next to your shoulder.
Close your fists now.
Continue this process 20 times (1 round).
Keep your palms on your thighs and relax.
Take normal breaths.
Duration/Frequency: 2 rounds are enough

02/02/2023

Kapalbhati Breathing Exercise

When you practice pranayama, around 80% of the toxic chemicals present in your body release with your exhales. Therefore, practicing kapalbhati detoxifies your body from within and brings a shine on your forehead, the literal meaning of kapalbhati – Kapal (forehead) and Bhati (radiate).

Steps to do Kapalbhati Breathing Exercise:
Sit in a comfortable position and keep your spine straight.
Keep your hands facing towards the sky while resting on your knees.
Take a deep breath.
When you breathe out, pull your stomach (navel) towards your backbone as much as you can.
Once you relax your abdominal muscles, your breath will automatically flow towards your lungs.
Duration/Frequency: 20 breaths make one round of the breathing exercise. You can practice two more rounds of the same, according to your needs.

02/02/2023

Kevali Pranayama (So-Ham) Breathing Exercise

Also known as So-Hum and Hamsa, Kevali pranayama is to identify yourself with the ultimate, the universe. In light of meditation, you can break the word Sohum into two parts. ‘So’ will denote breathing-in, and ‘Hum’ will resemble the sound of breathing out. When practicing this pranayama, repeat the breathing mantra in your mind to get the best out of it.

Steps to do Kevali Pranayama Breathing Exercise:
Get yourself comfortable in a silent corner of your home.
Sit comfortably and relax your body.
Now, inhale and exhale while observing your breath.
Repeat the mantra mentally and listen to the sound of your inhales (So) and exhales (Hum).

01/02/2023

Anulom Vilom Breathing Exercise

Anulom Vilom is a popular yogic breathing exercise that involves breathing in and breathing out. You need to close one nostril while breathing in and the other one while breathing out. Then you need to reverse and repeat it. This breathing technique brings many physical and mental benefits, including improved lung capacity, blood circulation, and stress reduction.

Steps to Anulom Vilom Breathing Exercise:
Sit comfortably
Close your eyes
Relax, but make sure that your neck and spine are in a straight line
Place your wrists on your knees
Keep your right thumb on your nostril (right) and bring your ring finger on the other nostril (left)
Close your right nostril and inhale through the left one
Make sure that your breaths are slow and deep
Now, release, reverse your hands, and repeat
Duration/Frequency: To begin with, start slowly and gradually increase your timing

01/02/2023

Bhramari Pranayama Breathing Exercise

If you are looking for an instant way to de-stress, you have found your go-to breathing technique. Bhramari pranayama got its name from Bhramari, the black Indian bee. It is one of the most effective breathing techniques and helps you avoid frustration, irritation, and anxiety. The best part – you can do it anytime, anywhere.

Steps to do Bhramari Pranayama Breathing Exercise:
Sit comfortably in a preferred asana.
Relax your body and close your eyes.
Take a deep breath.
Close the flaps of your ears with your thumbs.
Keep your forefinger above your eyebrows.
Place the remaining fingers on your eyes.
Focus your mind between the eyebrows.
Exhale slowly through the nose while making a humming sound (AUM).
Duration/Frequency: Repeat this asana five times

31/01/2023

Sh*tali Pranayama Breathing Exercise

Sh*tali pranayama or cooling breath pranayama is a yoga technique that rejuvenates your mind and body while purifying your blood. As it reduces the excess heat in your body, it helps you cope with depression, fear, and anxiety in a better way.

Steps to do Sh*tali Pranayama Breathing Exercise:
Sit comfortably in the cross-legged posture
Relax and close your eyes
Prepare your body by inhaling and exhaling a couple of times
Bring your tongue out and roll it
If you cannot curl your tongue, pucker up your lips and make a small ‘o’ with it
Inhale through the rolled tongue or the pursed lips slowly and smoothly to feel a cooling sensation
After breathing in, put your tongue in and breath out through your nose
Repeat
Duration/Frequency:

15 sets of sh*tali pranayama are enough
Around 60 rounds during summer

31/01/2023

Moorcha Pranayama Breathing Exercise
Moorcha pranayama
Moorcha in Sanskrit means fainting. Practicing this yogic breathing technique creates dizziness in the head, and you tend to feel lightheaded as if there is no sense left in you. This yogasana improves mental energy and brings in a sense of calm and euphoria.

Steps to do Moorcha Pranayam Breathing Exercise:
Sit comfortably
Relax your body
Place your hands on your knees and relax your shoulders
Sit straight so that your head and spine make a straight line
Roll your tongue towards your nasal cavity (soft palate)
Bend your head back and start breathing in through your nose
Bring your gaze to the middle of your eyebrows
Lock your elbows while straightening your arms
Press your palms on your knees
Now, retain your breath at the climax of your inhale and lock your chin
Breath out slowly when you feel very dizzy and relax
Duration/Frequency: Practice it a couple of times during the day’s early hours

30/01/2023

Ujjayi Pranayama Breathing Exercise

Ujjayi breathing exercise is one of the most common forms of breath-control yoga or pranayama. It focuses on your breath to calm your mind down. It also helps in overriding distracting thoughts. And, as it is a breathing exercise, it also improves your lung capacity.

Steps to do Ujjayi Pranayama Breathing Exercise:
As you breathe in and breath out, do the following steps:

Do not open your mouth.
Compress your throat in such a way that you produce a rushing sound while breathing.
Control your inhales and exhales with your diaphragm.
Make sure that the duration of your inhales and exhales are equal.
Duration/Frequency: 12 cycles regularly

30/01/2023

Tiger Breathing Exercise

Tiger breathing exercise is a type of breathing exercise that resembles the way tigers breathe. It helps to strengthen your arm muscles, thighs, and knees, improving your digestive health, burning fat around your waist, hip, and thighs, and toning your spine, among others.

Steps to do Tiger Breathing Exercise:
Sit in Vajrasana (thunderbolt).
Separate both knees by a distance of one arm.
Bend forward and keep your palms facing the ground at a one-arm distance from the knees.
Make sure that your foot, knee, and palm are in a straight line.
Inhale while raising your head towards the ceiling.
Stay there, look at the ceiling.
Make sure to arch your spine (concave).
Exhale while arching your spine in the upward direction and lean your head downward (chin to the chest).
Duration/Frequency: Repeat 5 times