tag:blogger.com,1999:blog-74145040512205463992024-03-13T05:43:09.188+05:30NICK FITNESS EXPERT FITNESS, NUTRITION, BEAUTY, and WEIGHT LOSSNICK FITNESS EXPERT is a health blog that is inspired to make this world a healthiest place by sharing health related information and helping health-enthusiasts to find rich information.Nick Fitness Expert is your go-to destination for new workout,legit nutrition advice,weight loss tips,the latest health news,healthy recipes,and moreUnknownnoreply@blogger.comBlogger265125tag:blogger.com,1999:blog-7414504051220546399.post-10355422128607174652023-08-15T19:53:00.000+05:302023-08-15T19:53:12.707+05:30Enhancing Gut Health: 9 Scientifically Supported Strategies for Naturally Nurturing Your Gut Microbiota<p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhlN6lwSB6Uk2w0g23M5K9txavoXVF5Chz-FYVNjZc4vwgJl6Al730GKLDASFLOpBvHQFx69u8soeiNBxPr82OUCLgXpMn9VXxEg9-uZSL5FfU0WrGoNJBBxoX0wtYEVq1GMjVof-oK-1iBZmkQC1LpFzgmLxFbawp3UWlKqg29fA78w-Z2zkaskBJBStQc" style="margin-left: 1em; margin-right: 1em;"><img alt="Enhancing Gut Health: 9 Scientifically Supported Strategies for Naturally Nurturing Your Gut Microbiota" data-original-height="539" data-original-width="958" src="https://blogger.googleusercontent.com/img/a/AVvXsEhlN6lwSB6Uk2w0g23M5K9txavoXVF5Chz-FYVNjZc4vwgJl6Al730GKLDASFLOpBvHQFx69u8soeiNBxPr82OUCLgXpMn9VXxEg9-uZSL5FfU0WrGoNJBBxoX0wtYEVq1GMjVof-oK-1iBZmkQC1LpFzgmLxFbawp3UWlKqg29fA78w-Z2zkaskBJBStQc=s16000" title="Enhancing Gut Health: 9 Scientifically Supported Strategies for Naturally Nurturing Your Gut Microbiota" /></a></div><br /><br /><p></p><h1 style="text-align: center;"><span style="font-size: x-large;">Enhancing Gut Health: 9 Scientifically Supported</span></h1><h1 style="text-align: center;"><span style="font-size: x-large;"> Strategies for Naturally Nurturing Your Gut</span></h1><h1 style="text-align: center;"><span style="font-size: x-large;"> Microbiota</span></h1><div><b><br /></b></div><h4 style="text-align: left;"><b> <span style="font-size: large;">JUMP TO:</span></b></h4><div><ul style="text-align: left;"><li><span style="font-size: medium;"><b>The Benefits Of Good Gut Health</b></span></li><li><span style="font-size: medium;"><b>Signs And Symptoms Of An Unhealthy Gut</b></span></li><li><span style="font-size: medium;"><b>How Long It Actually Takes To Heal Your Gut</b></span></li><li><span style="font-size: medium;"><b>9 Science-Backed Habits To Improve Gut Health</b></span></li><li><span style="font-size: medium;"><b>Best Foods For Gut Health</b></span></li><li><span style="font-size: medium;"><b>Benefits Of Fiber</b></span></li><li><span style="font-size: medium;"><b>Probiotics Versus Prebiotics, Explained</b></span></li><li><span style="font-size: medium;"><b>Best Supplements For Gut Health</b></span></li></ul><br /></div><div><span style="font-size: x-large;"><b>H</b></span><span style="font-size: medium;">ave you ever experienced a stomach-in-knots kind of workweek or a series of not-so-solid (literally) bowel movements and thought, Could I have a gut issue? You’d be far from alone.</span></div><div><span style="font-size: medium;"><br /></span></div><div><div><span style="font-size: medium;">Yes, your gut health is important. But wellness fanatics, in many instances, have been making things waaay more complicated than they need to be when it comes to how to improve your gut health naturally.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">What’s true is that researchers and medical professionals are continuing to find that strong gut health goes way beyond digestion. You’ve got an entire colony of microbes inside your body running the show. They do in fact affect how swollen or gassy you feel after eating, but they also have a hand in your immunity, heart health, mood, and more.</span></div></div><div><span style="font-size: medium;"><br /></span></div><div><div><span style="font-size: medium;">But working to improve your gut health isn’t necessarily the answer to every single health woe you have…and not everyone has a gut problem in the first place.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">“As with everything else in health, I have to issue caution: There are hyperbolic, ridiculous claims on the Internet regarding the gut,” says board-certified internist and gastroenterologist Will Bulsiewicz, MD, author of The Fiber Fueled Cookbook. “It’s important to be careful about where we get information from and who you choose to trust.”</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">As it turns out, you can do most of your gut-health heavy lifting with some well-planned nutrition, sleep, and stress-management interventions that are essentially free of charge yet make a massive difference in how you feel on a daily basis. Consider this your no-BS guide.</span></div></div><div><br /></div><div><h3 style="text-align: center;"><b><span style="font-size: large;">Advantages of Optimal Gut Health</span></b></h3></div><div><b><span style="font-size: large;"><br /></span></b></div><div><div><span style="font-size: medium;">Gut microbiota refers to the colony of microorganisms, such as bacteria, fungi, and viruses, that live inside your intestines and stomach. It’s what makes you, well, you.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">“Your microbiome is a part of who you are. It’s deeply personal and very unique to every single one of us,” says Dr. Bulsiewicz. “It is completely intertwined with your body’s physiology, and the way your biology functions is dependent on these microorganisms.”</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">The buzzy term gut health gets thrown around *a lot* and refers to the health of this community of microorganisms and the benefits to your well-being that you receive “in return for nurturing them,” Dr. Bulsiewicz says.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">What’s more, your microbiome responds dynamically and dramatically to your diet and lifestyle. “The microbiome can produce chemicals that enter your bloodstream and spread throughout your body and brain. Because of their ability to do this, they can have an effect on so many aspects of your body and how it works,” Dr. Bulsiewicz says. An unhealthy gut can increase your risk for a host of diseases, including diabetes, heart and neurological diseases, allergies, and inflammatory bowel disease, according to the National Institute of Environmental Health Sciences.</span></div></div><div><br /></div><h3 style="text-align: center;"><b><span style="font-size: large;">Indications and Manifestations of an Imbalanced Gut</span></b></h3><div><div><b><span style="font-size: medium;">Recurring Episodes of Diarrhea or Constipation.</span></b> <span style="font-size: medium;">We all have less-than-ideal bowel movements from time to time (like after that spicy meal). If it’s happening regularly and interfering with your day-to-day, that’s a sign to speak to your doctor.</span></div><div><br /></div><div><b><span style="font-size: medium;">Regular or Troublesome Bloating.</span></b><span style="font-size: medium;"> Disorders such as irritable bowel syndrome (IBS), problems digesting certain carbohydrates, bacterial overgrowth in the small intestine, and other digestive diseases like chronic constipation and celiac disease can be behind that frequently bloated feeling, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).</span></div><div><br /></div><div><b><span style="font-size: medium;">Excessive Flatulence: Managing Excess Gas in the Digestive System.</span></b> <span style="font-size: medium;">Most people pass gas eight to 14 times a day, but even up to 25 times is normal, according to the NIDDK. More frequent farts, or ones that come with extreme abdominal discomfort or pain, may be due to an overgrowth of or change in the bacteria in your small intestine, or the gut-related disorders mentioned above.</span></div><div><br /></div><div><b><span style="font-size: medium;">Unsettled Abdominal Sensations. </span></b><span style="font-size: medium;">Bloating and gassiness can both contribute to stomach pain. If you feel uncomfortable in your abdominal area long after eating, or when you didn’t just consume a meal, keep tabs on your symptoms to have a discussion with your doctor.</span></div><div><br /></div><div><b><span style="font-size: medium;">Indications in Different Body Regions.</span></b> <span style="font-size: medium;">Non-GI clues such as fatigue, muscle and joint pain, skin rashes, brain fog, headaches, and mood problems may also result from something funky happening in your gut. “Poor gut health, also known as dysbiosis, or an imbalance of gut bacteria, can cause a variety of symptoms. How it presents varies from person to person, and the reason for that is unknown,” says Amy Burkhart, MD, RD.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">A little perspective, though: “We all get bloated or have indigestion sometimes,” says Dr. Bulsiewicz. “It doesn’t mean that every time we’re bloated, we have a GI problem and need to be concerned.”<span style="white-space: pre;"> </span></span></div></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><div><span style="font-size: medium;">What is concerning is if any of the problems above are chronic, meaning they come and go for an extended period of time. “There are many definitions of a chronic condition, but in general, it is a condition that lasts three months or longer and may require active medical treatment or may limit activities of daily living,” says Dr. Burkhart. “If the symptom interferes with activities of daily living, especially on a recurring basis, it could be considered a chronic symptom.”</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">In addition, it’s really tough to self-diagnose. That’s where an evaluation from your doctor can differentiate normal from may-be-a-problem belly puffiness or gas, for instance. “When you think about these common digestive problems, if you look under the hood, you’ll discover the gut microbiome may be playing a central, but not exclusive, role,” Dr. Bulsiewicz says. The gut may not tell the whole story (and it may not be the entire solution).</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">If you’re having the more severe symptoms below, or noticing GI problems along with additional body-wide symptoms (joint pain, skin rashes, an uptick in headaches), then you should see a doctor.</span></div></div><div><br /></div><div><br /></div><h3 style="text-align: center;"><span style="font-size: large;">The Timeframe Required for Gut Healing: What to Expect</span></h3><div><div><span style="font-size: medium;">Changing your gut health is a process. “It’s impossible to say ‘by so-and-so date, you’ll [feel] different,’” says Dr. Bulsiewicz.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">That said, the gut microbiome can be altered pretty quickly. In fact, people who upped their fiber intake to 40 to 50 grams per day for two weeks had measurable changes in the composition of their gut microbiome; certain bacteria that ferment fiber, such as Bifidobacterium and Lactobacillus, were among the bacteria that grew more plentifully, per 2021 research in mSystems.</span></div></div><div><br /></div><h2 style="text-align: center;"><span style="font-size: x-large;">In Just One Month, Witness a Profound Transformation in Your Microbiome.</span></h2><div><span style="font-size: medium;">Make gut-supporting changes you can stick with for the long haul, Dr. Bulsiewicz recommends. “Within a month, you’ll start to have a dramatic shift in your microbiome. And if you sustain that habit, it’ll keep going,” he says. (Read: A small change you can maintain over time is better than any short-term cleanse or diet.)</span></div><div><br /></div><h3 style="text-align: center;"><span style="font-size: large;">9 Evidence-Based Practices for Enhancing Gut Health</span></h3><div><div><span style="font-size: medium;">Nutrition is arguably the largest piece of the puzzle, but it’s still “just one piece,” says Dr. Kwok. “Gut health is a series of small, intentional steps you take every day, week, and over the year that will guide you in the right direction.” Here’s how you can support belly balance:</span></div><div><span style="font-size: medium;"><br /></span></div><div><b><span style="font-size: large;">Sleep well. </span></b><span style="font-size: large;">▸ </span><span style="font-size: medium;">Aim for seven to eight hours of sleep every eve. Poor sleep has been linked to disruptions in the gut microbiome in several studies, says Dr. Burkhart.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: large;"><b>Go to bed earlier. ▸</b></span><span style="font-size: medium;"> “It’s not just how long you sleep, but the time you go to bed,” says Dr. Bulsiewicz. Just as your body runs on a circadian rhythm, so do your microbes. “They are sensitive to the time of day, just as much as we are,” he explains. This is your gentle nudge to stop the before-bed scroll one to two hours before you go to sleep. As for the ideal bedtime? Around 10 p.m. is a solid plan, but at the very least, try to close your eyes when you start to feel sleepy.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: large;"><b>Fit in daily movement. ▸</b></span><span style="font-size: medium;"> “Regular exercise creates positive changes in the gut microbiome,” says Dr. Burkhart. Performing moderate to high-intensity exercise for 30 to 90 minutes at least three times per week for eight weeks was found to shift the microbiome in both healthy people and those who had health conditions, according to a new review of 28 studies in Nutrients.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: large;"><b>Get active on your commute. ▸</b></span><span style="font-size: medium;"> People who spent time actively commuting—walking or cycling—had an increase in the richness and diversity of certain health-promoting microbes, found a recent study in PLOS One.</span></div></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><div><span style="font-size: large;"><b>Manage stress. ▸</b></span><span style="font-size: medium;"> You know how when you’re stressed, you can feel it in your tummy? There’s evidence that stress changes the community of belly bugs, research suggests. Now’s the time to develop the stress-management strategies that really speak to you, whether it’s your favorite type of breathing (diaphragmatic or box, for example), reading, going out for a run, or spending time in nature.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: large;"><b>Use antibiotics wisely. ▸</b></span><span style="font-size: medium;"> Antibiotics don’t kill only bad bacteria; they go after the good stuff too. That’s why they can reduce bacterial diversity and drive antibiotic-resistant infections, per Frontiers in Cellular and Infection Microbiology in 2020. Of course, there are many times when you need antibiotics. However, make sure you’re taking antibiotics only when you need them (e.g., for strep throat or a urinary tract infection) and not when you don’t (they are completely useless for colds, a sore throat, the flu, and many sinus infections), according to the Centers for Disease Control and Prevention. They won’t help you get better, and you’ll wipe out helpful bacteria in the process.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: large;"><b>Fall in love with mocktails. ▸</b></span><span style="font-size: medium;"> Point blank: Limit or eliminate alcohol intake, as it’s a well-known gut irritant, says Dr. Burkhart. The best way to gauge whether you need to cut back for the sake of your gut is by checking in with yourself: Are you having GI issues, joint or muscle pain, problems sleeping, energy dips, or mood problems after drinking alcohol? Dr. Burkhart recommends nonalcoholic alternatives like all the fun new mocktails out there, such as Hiyo, Curious Elixirs, or (Katy Perry’s!) De Soi. “Many of the products also contain adaptogens that will lower stress, a common reason people reach for a glass,” she adds.</span></div></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><div><span style="font-size: large;"><b>Get enough B12. ▸</b></span><span style="font-size: medium;"> Nutrient deficiencies affect microbiome health, says Dr. Burkhart, and one study found that B12 in particular (found in salmon, tuna, beef, yogurt, and fortified breakfast cereal) may be associated with bacterial diversity and abundance, according to a review last year in Advances in Nutrition. You’re at a higher risk for B12 inadequacy if you have a GI disorder or are vegetarian or vegan. If you have a limited diet, ask your doctor at your next appointment if you need to be tested.</span></div><div><span style="font-size: large;"><b><br /></b></span></div><div><span style="font-size: large;"><b>Hydrate. ▸ </b></span><span style="font-size: medium;">“Dehydration leads to inflammation,” says Dr. Burkhart. In addition, people who drink high amounts of water (34 ounces of water daily) have a different bacterial makeup compared with those who drink low amounts, found a 2022 study in The Journal of Nutrition. Specifically, they had less of one type of bacteria associated with GI infections. In the end, it’s clear: What’s good for your gut is good for you too.</span></div></div><div><br /></div><div><br /></div><h3 style="text-align: center;"><span style="font-size: large;">Top Nourishing Foods for Gut Health</span></h3><div><br /></div><div><span style="font-size: medium;">If you generally feel good every day, a food-first approach already puts you on a great track to having a healthy gut. Let this nutrition rundown guide your next grocery haul…</span></div><div><br /></div><div><div class="css-15jzc7y e1u56cep0" data-embed="accordion" data-node-id="49" style="border-bottom: thin solid rgb(235, 235, 235); box-sizing: border-box; display: var(--data-embed-display, block); font-family: Charter, Georgia, Times, serif; font-size: 17.8125px;"><div class="css-o190g0 e2odqo16" style="box-sizing: border-box; margin-bottom: 0px; width: 603.75px;"><h3 class="css-1ntmnw2 e2odqo15" style="box-sizing: border-box; font-family: NationalBold, NationalBold-fallback, Helvetica, Arial, sans-serif; font-size: 1.0625rem; line-height: 1.3; margin: 0rem;"><lt-highlighter contenteditable="false" data-lt-linked="1" style="display: none;"><lt-div class="lt-highlighter__wrapper" spellcheck="false" style="height: 59.5781px !important; margin-top: 1px !important; transform-origin: 301.875px 30.2891px !important; transform: none !important; width: 603.75px !important; zoom: 1 !important;"><lt-div class="lt-highlighter__scroll-element" style="height: 59.5781px !important; left: 0px !important; top: 0px !important; width: 603.75px !important;"></lt-div></lt-div></lt-highlighter><button aria-expanded="false" class="css-ow34kx e2odqo14" style="-webkit-box-align: center; -webkit-box-pack: start; align-items: center; appearance: button; background-color: white; border-bottom: none; border-left: 0px; border-right: 0px; border-top: thin solid rgb(235, 235, 235); color: black; cursor: pointer; display: flex; font-family: inherit; font-size: 15.9375px; font-style: inherit; font-weight: inherit; justify-content: flex-start; line-height: 1.15; margin: 0px; overflow: visible; padding-bottom: 0.3125rem; padding-top: 0.3125rem; scroll-margin-top: 3.375rem; text-align: left; width: 603.75px;"><div class="css-e1okas e2odqo10" style="border-radius: 50%; border: thin solid rgb(111, 111, 111); box-sizing: border-box; height: 1.875rem; margin-right: 0.625rem; padding: 0.4rem; width: 1.875rem;"><span class="css-9r8bdv e2odqo12" style="box-sizing: border-box; display: inline-flex; margin-right: 0.625rem; transform: rotate(90deg); transition: transform 250ms ease-in-out 0s; width: 0.9375rem;"><img alt="" data-dynamic-svg="" height="auto" loading="lazy" src="https://www.womenshealthmag.com/_assets/design-tokens/fre/static/icons/arrow-right.2a2e5f6.svg?primary=black" style="border-style: none; box-sizing: border-box;" width="auto" /></span></div><p style="box-sizing: border-box;"></p><p style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-family: inherit;">Produce</strong></p></button></h3></div></div></div><div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">“I advocate that patients eat a diet rich in fruits and vegetables, which promotes an equilibrium in the gut bacteria and has an anti-inflammatory effect,” says Dr. Kwok. Plant compounds called phytochemicals have been shown to boost beneficial bacteria, a recent review in the International Journal of Molecular Sciences found. Aim for 1.5 to 2 cups of fruit and two to three cups of veggies per day, the USDA recommends.</span></div></div><div><span style="font-size: medium;"><br /></span></div><div><br /></div><div><h3 class="css-1ntmnw2 e2odqo15" style="box-sizing: border-box; font-family: NationalBold, NationalBold-fallback, Helvetica, Arial, sans-serif; font-size: 1.0625rem; line-height: 1.3; margin: 0rem;"><button aria-expanded="true" class="css-ow34kx e2odqo14" style="-webkit-box-align: center; -webkit-box-pack: start; align-items: center; appearance: button; background-color: white; border-bottom: none; border-left: 0px; border-right: 0px; border-top: thin solid rgb(235, 235, 235); color: black; cursor: pointer; display: flex; font-family: inherit; font-size: 15.9375px; font-style: inherit; font-weight: inherit; justify-content: flex-start; line-height: 1.15; margin: 0px; overflow: visible; padding-bottom: 0.3125rem; padding-top: 0.3125rem; scroll-margin-top: 3.375rem; text-align: left; width: 603.75px;"><div class="css-e1okas e2odqo10" style="border-radius: 50%; border: thin solid rgb(111, 111, 111); box-sizing: border-box; height: 1.875rem; margin-right: 0.625rem; padding: 0.4rem; width: 1.875rem;"><span class="css-tx77wl e2odqo12" style="box-sizing: border-box; display: inline-flex; margin-right: 0.625rem; transform: rotate(-90deg); transition: transform 250ms ease-in-out 0s; width: 0.9375rem;"><img alt="" data-dynamic-svg="" height="auto" loading="lazy" src="https://www.womenshealthmag.com/_assets/design-tokens/fre/static/icons/arrow-right.2a2e5f6.svg?primary=black" style="border-style: none; box-sizing: border-box;" width="auto" /></span></div><p style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-family: inherit;">High-Fiber Foods</strong></p></button></h3></div><div><span style="font-size: medium;">Many fruits and veggies are packed with fiber, but so are nuts, seeds, and whole grains. “Fiber feeds the good bacteria and helps balance the gut,” says Dr. Burkhart. (Save the handy infographics to come!)</span></div><div><span style="font-size: medium;"><br /></span></div><div><h3 class="css-1ntmnw2 e2odqo15" style="box-sizing: border-box; font-family: NationalBold, NationalBold-fallback, Helvetica, Arial, sans-serif; font-size: 1.0625rem; line-height: 1.3; margin: 0rem;"><button aria-expanded="true" class="css-ow34kx e2odqo14" style="-webkit-box-align: center; -webkit-box-pack: start; align-items: center; appearance: button; background-color: white; border-bottom: none; border-left: 0px; border-right: 0px; border-top: thin solid rgb(235, 235, 235); color: black; cursor: pointer; display: flex; font-family: inherit; font-size: 15.9375px; font-style: inherit; font-weight: inherit; justify-content: flex-start; line-height: 1.15; margin: 0px; overflow: visible; padding-bottom: 0.3125rem; padding-top: 0.3125rem; scroll-margin-top: 3.375rem; text-align: left; width: 603.75px;"><div class="css-e1okas e2odqo10" style="border-radius: 50%; border: thin solid rgb(111, 111, 111); box-sizing: border-box; height: 1.875rem; margin-right: 0.625rem; padding: 0.4rem; width: 1.875rem;"><span class="css-tx77wl e2odqo12" style="box-sizing: border-box; display: inline-flex; margin-right: 0.625rem; transform: rotate(-90deg); transition: transform 250ms ease-in-out 0s; width: 0.9375rem;"><img alt="" data-dynamic-svg="" height="auto" loading="lazy" src="https://www.womenshealthmag.com/_assets/design-tokens/fre/static/icons/arrow-right.2a2e5f6.svg?primary=black" style="border-style: none; box-sizing: border-box;" width="auto" /></span></div><p style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-family: inherit;">Probiotics</strong></p></button></h3></div><div><span style="font-size: medium;">Foods such as miso soup, sauerkraut, kefir, kombucha, and Greek yogurt (peep the full -biotics food list ahead!) contain live active cultures that add beneficial bacteria to your microbiome. People who followed a diet high in fermented foods (slowly increasing to six servings per day) for 10 weeks improved gut bacteria diversity and decreased inflammation compared with those on a high-fiber diet, found a small study by Stanford University researchers.</span></div><div><span style="font-size: medium;"><br /></span></div><div><h3 class="css-1ntmnw2 e2odqo15" style="box-sizing: border-box; font-family: NationalBold, NationalBold-fallback, Helvetica, Arial, sans-serif; line-height: 1.3; margin: 0rem;"><button aria-expanded="true" class="css-ow34kx e2odqo14" style="-webkit-box-align: center; -webkit-box-pack: start; align-items: center; appearance: button; background-color: white; border-bottom: none; border-left: 0px; border-right: 0px; border-top: thin solid rgb(235, 235, 235); color: black; cursor: pointer; display: flex; font-family: inherit; font-style: inherit; font-weight: inherit; justify-content: flex-start; line-height: 1.15; margin: 0px; overflow: visible; padding-bottom: 0.3125rem; padding-top: 0.3125rem; scroll-margin-top: 3.375rem; text-align: left; width: 603.75px;"><div class="css-e1okas e2odqo10" style="border-radius: 50%; border: thin solid rgb(111, 111, 111); box-sizing: border-box; height: 1.875rem; margin-right: 0.625rem; padding: 0.4rem; width: 1.875rem;"><span class="css-tx77wl e2odqo12" style="box-sizing: border-box; display: inline-flex; margin-right: 0.625rem; transform: rotate(-90deg); transition: transform 250ms ease-in-out 0s; width: 0.9375rem;"><span style="font-size: medium;"><img alt="" data-dynamic-svg="" height="auto" loading="lazy" src="https://www.womenshealthmag.com/_assets/design-tokens/fre/static/icons/arrow-right.2a2e5f6.svg?primary=black" style="border-style: none; box-sizing: border-box;" width="auto" /></span></span></div><p style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-family: inherit;"><span style="font-size: medium;">Prebiotic-Rich Foods</span></strong></p></button></h3></div><div><div><span style="font-size: medium;">Certain foods—like bananas, garlic, chickpeas and oats—are rich in a type of prebiotic fiber that helps feed “good” gut bacteria, says Dr. Kwok.</span></div><div style="font-size: large;"><br /></div><div style="font-size: large;"><h3 class="css-1ntmnw2 e2odqo15" style="box-sizing: border-box; font-family: NationalBold, NationalBold-fallback, Helvetica, Arial, sans-serif; font-size: 1.0625rem; line-height: 1.3; margin: 0rem;"><button aria-expanded="true" class="css-ow34kx e2odqo14" style="-webkit-box-align: center; -webkit-box-pack: start; align-items: center; appearance: button; background-color: white; border-bottom: none; border-left: 0px; border-right: 0px; border-top: thin solid rgb(235, 235, 235); color: black; cursor: pointer; display: flex; font-family: inherit; font-size: 15.9375px; font-style: inherit; font-weight: inherit; justify-content: flex-start; line-height: 1.15; margin: 0px; overflow: visible; padding-bottom: 0.3125rem; padding-top: 0.3125rem; scroll-margin-top: 3.375rem; text-align: left; width: 603.75px;"><div class="css-e1okas e2odqo10" style="border-radius: 50%; border: thin solid rgb(111, 111, 111); box-sizing: border-box; height: 1.875rem; margin-right: 0.625rem; padding: 0.4rem; width: 1.875rem;"><span class="css-tx77wl e2odqo12" style="box-sizing: border-box; display: inline-flex; margin-right: 0.625rem; transform: rotate(-90deg); transition: transform 250ms ease-in-out 0s; width: 0.9375rem;"><img alt="" data-dynamic-svg="" height="auto" loading="lazy" src="https://www.womenshealthmag.com/_assets/design-tokens/fre/static/icons/arrow-right.2a2e5f6.svg?primary=black" style="border-style: none; box-sizing: border-box;" width="auto" /></span></div><p style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-family: inherit;">Postbiotic Foods</strong></p></button></h3></div><div><div><span style="font-size: medium;">Postbiotics are the end products of probiotics and prebiotics that have health-promoting properties. These metabolites, too, can feed good gut bacteria, says Dr. Burkhart. Foods with postbiotics include buttermilk, seaweed, fermented foods, fiber-rich foods, and cottage cheese, she says.</span></div></div><div style="font-size: large;"><br /></div><div style="font-size: large;"><h3 class="css-1ntmnw2 e2odqo15" style="box-sizing: border-box; font-family: NationalBold, NationalBold-fallback, Helvetica, Arial, sans-serif; font-size: 1.0625rem; line-height: 1.3; margin: 0rem;"><button aria-expanded="true" class="css-ow34kx e2odqo14" style="-webkit-box-align: center; -webkit-box-pack: start; align-items: center; appearance: button; background-color: white; border-bottom: none; border-left: 0px; border-right: 0px; border-top: thin solid rgb(235, 235, 235); color: black; cursor: pointer; display: flex; font-family: inherit; font-size: 15.9375px; font-style: inherit; font-weight: inherit; justify-content: flex-start; line-height: 1.15; margin: 0px; overflow: visible; padding-bottom: 0.3125rem; padding-top: 0.3125rem; scroll-margin-top: 3.375rem; text-align: left; width: 603.75px;"><div class="css-e1okas e2odqo10" style="border-radius: 50%; border: thin solid rgb(111, 111, 111); box-sizing: border-box; height: 1.875rem; margin-right: 0.625rem; padding: 0.4rem; width: 1.875rem;"><span class="css-tx77wl e2odqo12" style="box-sizing: border-box; display: inline-flex; margin-right: 0.625rem; transform: rotate(-90deg); transition: transform 250ms ease-in-out 0s; width: 0.9375rem;"><img alt="" data-dynamic-svg="" height="auto" loading="lazy" src="https://www.womenshealthmag.com/_assets/design-tokens/fre/static/icons/arrow-right.2a2e5f6.svg?primary=black" style="border-style: none; box-sizing: border-box;" width="auto" /></span></div><p style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-family: inherit;">Skip: Ultraprocessed Foods</strong></p></button></h3></div><div><div><span style="font-size: medium;">A standard American diet is packed with ultraprocessed food, such as fast food and sugary bevs, which may promote inflammation and potentially alter gut microbiome diversity, says Dr. Kwok. No one’s asking you to totally give up your fave cookies—it's all about moderation. See if you can bring in more whole foods to see if that makes a difference in your digestive health. In the very least, the added fiber will probably help you poop more, leading to more day-to-day comfort. (TMI? Never!)</span></div></div><div style="font-size: large;"><br /></div><div style="font-size: large;"><br /></div><div><h3 style="text-align: left;"><b><span style="font-size: large;">Benefits Of Fiber</span></b></h3><div><span style="font-size: medium;">Let us count the ways fiber is key for overall wellness: It’s good for your digestion, heart health, blood sugar control, and psychological health.</span></div><div><span style="font-size: medium;"><br /></span></div><div><div><span style="font-size: medium;">When it comes to your gut specifically, “fiber is the key source of nutrition for gut microbes,” says Dr. Bulsiewicz. Your intestines are a muscular tube that winds about 25 feet in your abdomen, the last five of which are home to the gut microbes. You need something to survive digestion and feed them—and that something is fiber, he notes.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Fiber perks up the composition, diversity, and richness of the microbiome. Different types of fiber are fermented in the gut by different bacteria. Therefore, filling up on fiber allows good bacteria to thrive and populate; and in general, the more diverse your microbiome, the healthier your gut.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Recos for fiber differ depending on age and sex. Females ages 19-30 should get 28 grams per day, females ages 31-50 should aim for 25 grams per day, and those over 51 years old should get 22 grams per day, according to the 2020–2025 Dietary Guidelines for Americans. Unfortunately, as many as 95 percent of Americans are not hitting their target, according to research in the American Journal of Lifestyle Medicine.</span></div><div style="font-size: large;"><br /></div><div style="font-size: large;"><br /></div><div><h2 style="text-align: center;"><span style="font-size: x-large;">Soluble Vs. Insoluble Fiber</span></h2><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">There are two main types of fiber: soluble and insoluble. “These are big umbrella terms. Under these two types, we don’t know how many types of fiber exist in nature,” says Dr. Bulsiewicz. “Each type has distinct and unique effects on the body.”</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: large;"><b>Soluble fiber</b></span><span style="font-size: medium;"> dissolves, making a gel that slows digestion, according to the National Library of Medicine. Soluble fibers are fermented in the gut, promoting the growth and diversity of beneficial intestinal bacteria, per research in Molecules.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: large;"><b>Insoluble fiber, </b></span><span style="font-size: medium;">on the other hand, is more difficult to digest, and so it bulks up your stool. (Think: the type of fiber found in roughage, like broccoli and the skin of apples.) Both types of fibers are necessary for a good gut, healthy poops, and also heart health.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgC4z4YT-DBaQhIXPBs1wkfaOL9J1EwCeitXV9ymM745Tp5Gt1oPhNSmhOt0ar7nLUKPsl397FHVERYs5qwbGpUcbof2r4CE2j-3FYieOdM1Sw8_hRBZy_9Ux8XkGCKqS2rSDt6nw16fcTavDLEKMG3Aq1FajE6QTVqJR1CbRnF7J-KF6k3D5lXzBKxG6hY" style="margin-left: 1em; margin-right: 1em;"><img alt="Soluble Vs. Insoluble Fiber" data-original-height="702" data-original-width="601" src="https://blogger.googleusercontent.com/img/a/AVvXsEgC4z4YT-DBaQhIXPBs1wkfaOL9J1EwCeitXV9ymM745Tp5Gt1oPhNSmhOt0ar7nLUKPsl397FHVERYs5qwbGpUcbof2r4CE2j-3FYieOdM1Sw8_hRBZy_9Ux8XkGCKqS2rSDt6nw16fcTavDLEKMG3Aq1FajE6QTVqJR1CbRnF7J-KF6k3D5lXzBKxG6hY=s16000" title="Soluble Vs. Insoluble Fiber" /></a></div><br /><br /></span></div><div><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjbqGQfnBb_3mR9SDL5ty7EIqMzuvT-4aCCHaGVbGKVtSntMTmiaxbGov8vjtURz6QvKTKgjN726d6O0B1FOaj3cZv63-vp1hCmJJogLoGJXX7TN3zxlV572aFwXdqcJh1_DgO-N8uzxFpQMHU4g4opiyrQopw0qBLcQG65wbuPN235OnSwIn4r2fzx2EAU" style="margin-left: 1em; margin-right: 1em;"><img alt="Soluble Vs. Insoluble Fiber" data-original-height="702" data-original-width="603" src="https://blogger.googleusercontent.com/img/a/AVvXsEjbqGQfnBb_3mR9SDL5ty7EIqMzuvT-4aCCHaGVbGKVtSntMTmiaxbGov8vjtURz6QvKTKgjN726d6O0B1FOaj3cZv63-vp1hCmJJogLoGJXX7TN3zxlV572aFwXdqcJh1_DgO-N8uzxFpQMHU4g4opiyrQopw0qBLcQG65wbuPN235OnSwIn4r2fzx2EAU=s16000" title="Soluble Vs. Insoluble Fiber" /></a></div><br /><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div style="font-size: large;"><br /></div></div></div></div><div><h2 style="text-align: center;"><span style="font-size: x-large;">Probiotics Versus Prebiotics, Explained</span></h2><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Probiotics are foods (or supplements) that contain beneficial strains of bacteria that can help populate your gut with the good guys. Prebiotics are also recognized as an important piece of the process. Prebiotic fibers in certain foods break down into food for the bacteria, so the bacteria can proliferate successfully.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">The thing about probiotics is that different strains are used for different purposes. To better understand if you need one (or what you need), talk to your doctor first. However, if you’re looking into it ahead of your appointment, here are several options to chat with your health care provider about.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Probiotics are live microorganisms (also known as live active cultures) in fermented foods such as yogurt as well as in supplements, according to the National Center for Complementary and Integrative Health (NCCIH). Consuming probiotics stocks your gut with “good” bacteria.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Prebiotics are types of carbohydrates that make their way to your colon undigested, where your gut microbes feast on them. At that point, the party begins: They’re fermented by gut bacteria, a process that produces short-chain fatty acids, which have multiple perks, including lowering inflammation, supporting the immune system, protecting against cancer and diabetes, and helping to manage weight, according to recent research in Foods.</span></div></div><div style="font-size: large;"><br /></div><div style="font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjsFPJowWfk_-zrCv53cSv4LY8y0h5cCqHfSo5GUnTTEc97YceKbMnfGnngP1ax2E4bBwpl9Y9GvpRep-eti9UCQNyA6wuMhsTyoN2Lrnss-zroRMCikCPA8ECXJVZQoQ_umkwpCPUoBX1SAzMLwP05QCh6tM5AsyzIYM78r6S_hHu4AoZVLtsPdaWo7R6K" style="margin-left: 1em; margin-right: 1em;"><img alt="Probiotics Versus Prebiotics, Explained" data-original-height="702" data-original-width="606" src="https://blogger.googleusercontent.com/img/a/AVvXsEjsFPJowWfk_-zrCv53cSv4LY8y0h5cCqHfSo5GUnTTEc97YceKbMnfGnngP1ax2E4bBwpl9Y9GvpRep-eti9UCQNyA6wuMhsTyoN2Lrnss-zroRMCikCPA8ECXJVZQoQ_umkwpCPUoBX1SAzMLwP05QCh6tM5AsyzIYM78r6S_hHu4AoZVLtsPdaWo7R6K=s16000" title="Probiotics Versus Prebiotics, Explained" /></a></div><br /><br /></div></div><div><h2 style="text-align: center;"><span style="font-size: x-large;">Best Supplements For Gut Health</span></h2><div style="font-size: large;"><br /></div><div><span style="font-size: medium;">If you absolutely know you can’t eat enough gut-supporting foods and are experiencing gut symptoms or have a chronic digestive disease, talk to a gastroenterologist about adding in a probiotic/prebiotic supplement.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); 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vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4></div><div><span style="font-size: medium;"><br /></span></div><div style="font-size: large;"><br /></div></div><div><span style="font-size: medium;"><br /></span></div><h2 class="css-18sl5ok ech3uec4" style="border-bottom: 0.2rem solid rgb(247, 98, 59); box-sizing: border-box; font-family: NationalBold, NationalBold-fallback, Helvetica, Arial, sans-serif; font-size: 1.25rem; 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left: 586px; position: absolute !important; top: 4754px !important; z-index: auto;"><lt-div class="lt-toolbar__extras"><lt-span class="lt-toolbar__disable-icon"><lt-comp-icon class="lt-icon--disable lt-icon--clickable" data-lt-prevent-focus="true"><lt-span class="lt-icon__icon lt-icon__disable"></lt-span></lt-comp-icon></lt-span><lt-div class="lt-toolbar__divider"></lt-div><lt-div class="lt-toolbar__premium-icon"></lt-div><lt-span class="lt-toolbar__rephrasing-icon"><lt-comp-icon class="lt-icon--rephrasing lt-icon--clickable" data-lt-prevent-focus="true"><lt-span class="lt-icon__icon lt-icon__rephrasing"></lt-span></lt-comp-icon></lt-span><lt-span class="lt-toolbar__rephrasing-icon lt-toolbar__rephrasing-icon--disabled lt-toolbar__rephrasing-icon--hidden"><lt-comp-icon class="lt-icon--rephrasing lt-icon--clickable" data-lt-prevent-focus="true"><lt-span class="lt-icon__icon lt-icon__rephrasing"></lt-span></lt-comp-icon></lt-span></lt-div><lt-div class="lt-toolbar__status-icon lt-toolbar__status-icon--loading lt-toolbar__status-icon--has-no-errors" title=""></lt-div><lt-div class="lt-toolbar__premium-icon-dot"></lt-div></lt-div></lt-toolbar><lt-toolbar contenteditable="false" data-lt-adjust-appearance="true" data-lt-force-appearance="light" style="display: none;"><lt-div class="lt-toolbar__wrapper" style="bottom: auto !important; left: 586px; position: absolute !important; top: 4836px !important; z-index: auto;"><lt-div class="lt-toolbar__extras"><lt-span class="lt-toolbar__disable-icon"><lt-comp-icon class="lt-icon--disable lt-icon--clickable" data-lt-prevent-focus="true"><lt-span class="lt-icon__icon lt-icon__disable"></lt-span></lt-comp-icon></lt-span><lt-div class="lt-toolbar__divider"></lt-div><lt-div class="lt-toolbar__premium-icon"></lt-div><lt-span class="lt-toolbar__rephrasing-icon lt-toolbar__rephrasing-icon--disabled"><lt-comp-icon class="lt-icon--rephrasing lt-icon--clickable" data-lt-prevent-focus="true"><lt-span class="lt-icon__icon lt-icon__rephrasing"></lt-span></lt-comp-icon></lt-span><lt-span class="lt-toolbar__rephrasing-icon lt-toolbar__rephrasing-icon--disabled lt-toolbar__rephrasing-icon--hidden"><lt-comp-icon class="lt-icon--rephrasing lt-icon--clickable" data-lt-prevent-focus="true"><lt-span class="lt-icon__icon lt-icon__rephrasing"></lt-span></lt-comp-icon></lt-span></lt-div><lt-div class="lt-toolbar__status-icon lt-toolbar__status-icon--loading lt-toolbar__status-icon--has-errors lt-toolbar__status-icon--has-1-errors" title=""></lt-div><lt-div class="lt-toolbar__premium-icon-dot"></lt-div></lt-div></lt-toolbar>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-33870143835909151852023-02-05T13:16:00.000+05:302023-02-05T13:16:15.354+05:30What Is LISS? You might think jogging is boring, but LISS could be an important tool for achieving your fitness goals.<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn9IqHgz7mz7qLg8_qcoAwuUqEfa2ry7_btMd7ohizUL4gkA7OUQp_BphOT3rIlvJruynVvdeesjgogSPnCTgfzF-5XOXqrloyPtkPQ1cAhQeosXywnuAh4HTlaf5Cp6WArfWjo50O00r_eFEW2nNyk0S31hhYCSFzWySn4qJS-MpfVhftZpENGji6dg/s732/new%20blog%20(1).webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What Is LISS? You might think jogging is boring, but LISS could be an important tool for achieving your fitness goals." border="0" data-original-height="549" data-original-width="732" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn9IqHgz7mz7qLg8_qcoAwuUqEfa2ry7_btMd7ohizUL4gkA7OUQp_BphOT3rIlvJruynVvdeesjgogSPnCTgfzF-5XOXqrloyPtkPQ1cAhQeosXywnuAh4HTlaf5Cp6WArfWjo50O00r_eFEW2nNyk0S31hhYCSFzWySn4qJS-MpfVhftZpENGji6dg/s16000/new%20blog%20(1).webp" title="What Is LISS? You might think jogging is boring, but LISS could be an important tool for achieving your fitness goals." /></a></div><br /><h1 style="text-align: center;"><br /></h1><h1 style="text-align: center;">What Low-Intensity Steady State Cardio Can Add to Your Workouts</h1><h3 style="text-align: left;">You might think jogging is boring, but LISS could be an important tool for achieving your fitness goals.</h3><div><br /></div><h4 style="text-align: left;"><span style="font-size: medium;">This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.</span></h4><div><span style="font-size: medium;"><b>UNLESS YOU'VE BEEN</b> living under a weight rack for the past decade, you’ve heard of HIIT. Short for high-intensity interval training, the protocol involves alternating short bouts of all-out effort with active rest, and it has become the go-to training modality for anyone looking to lose weight, build endurance, increase exercise capacity, and fast track just about any fitness goal.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">But here’s the thing: While hugely effective, HIIT is also incredibly stressful on the body (if you do it the right way). Do it more than a few times a week, and you’ll elevate your risks of overtraining and injury, both of which can hamstring your progress and shortchange your results.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">That’s why top trainers still don't hesitate to incorporate the OG cardio training method—low-intensity steady state (LISS) training—into their clients’ weekly routines. The less extreme protocol is the perfect offset to HIIT workouts, and it might just be the performance and fitness level game-changer you’ve been looking for in your own training plan.</span></div><div><br /></div><h1 style="text-align: left;">What Is LISS?</h1><div><span style="font-size: medium;">Low intensity steady state training is, in a few respects, the opposite of HIIT. While HIIT involves repeated bursts of max-effort work—take the all-out 20-second periods of a Tabata session as the classic example—LISS is all about sustained effort. If you’ve ever gone for a jog, taken a long walk or bike ride, or otherwise been active for an extended period of time during which you elevate your heart rate slightly (50- to 65 percent of max) but are still able to hold a conversation, you’ve performed LISS.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">The reason that LISS takes a backseat to HIIT in many training programs is that it’s the tortoise to HIIT’s hare. Like HIIT, LISS can help you burn fat, build endurance, and increase exercise capacity—but the time you need to spend doing it to achieve those results is typically much longer. There's also the engagement factor. For some people, running, pedaling, or swimming for more than a few minutes can feel interminable.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">So, why should you still do LISS? As mentioned above, your body can only take so much HIIT, and LISS can help you recover from those high-intensity workouts faster while also supporting your larger fitness goals. (You might just prefer LISS to HIIT. That's also allowed!)</span></div><div><br /></div><h3 style="text-align: left;">How to Incorporate LISS into Your Training Plan</h3><div><span style="font-size: medium;">Alternate high-intensity workouts (e.g., HIIT, circuit training, heavy lifting, etc.) with LISS. These less intense workouts can also serve as a particularly useful “active recovery” option during days that you want to elevate your heart rate and calorie burn while still allowing your muscles to repair and adapt. To that end, LISS works particularly well on weekends—but don’t limit yourself to traditional LISS activities.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Sure, walking, jogging, easy swimming, and leisurely biking are all ways to weave LISS into your routine. But so is yoga. Indeed, any activity that elevates your heart rate while still allowing you to carry on a conversation counts. The key is to sustain a low to moderate-intensity activity level for at least 20 minutes—just enough to break a slight sweat, but not enough to make you out of breath.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><br /></div><div><br /></div><div><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; 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font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4></div><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-91690737763797537662022-07-09T15:50:00.002+05:302022-07-09T15:50:49.944+05:30The Best Protein Powder for Weight Loss<p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn8QDS_83wqoZF5yGAB14gzRUVL-umf8OOinHi8UFarrqGzQRzEKbWVmm_3i30HoJ2bfNrgyDUQKzEAwIMxJAch1ZSRI5xNV1fnQN5g00kmgyCyCFlQea9gqPYep-WwGwGaKQamFrK7qRqzXBWs4XqWi13sQe59KvPpI9bYU0uC0O0O1qTpBhqtM-Nng/s966/protein.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="725" data-original-width="966" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn8QDS_83wqoZF5yGAB14gzRUVL-umf8OOinHi8UFarrqGzQRzEKbWVmm_3i30HoJ2bfNrgyDUQKzEAwIMxJAch1ZSRI5xNV1fnQN5g00kmgyCyCFlQea9gqPYep-WwGwGaKQamFrK7qRqzXBWs4XqWi13sQe59KvPpI9bYU0uC0O0O1qTpBhqtM-Nng/s16000/protein.webp" /></a></div><br /><span style="font-family: arial; font-size: medium;"><br /></span><p></p><p><span style="font-family: arial; font-size: medium;">Anyone that goes to the gym religiously knows that you need to have protein powders in your life. Pre/post-workout shakes that’ll fuel you up with the nutrients you need to get those muscles bigger and stronger so you aren’t wasting your time. But if you’re looking to slim down while getting stronger, you also know that there’s a lot of protein powders out there that will just not help in the losing weight department.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;">A lot of protein powders don’t help in the weight loss game for a few reasons. One, a lot of them are packed to the gills with protein which will make your muscles grow. And when your muscles grow, your weight goes up. Not to mention a lot of them have a lot of calories, adding to the mass increase. And you also gotta take into account how much carbs and sugars can be found in each container, as those also bulk up the body.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;">That is why you need to find the right kind of protein powder for your needs. Something that is filled with the protein you need to improve those muscles, but also containers that aren’t too packed too tightly with calories or carbs and the like. That way you can get yourself a slim and trim body that is just as strong as you would be with a bulkier body.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;">We’ve gone ahead and actually found 5 of the best protein powders for weight loss. Each item is a winner that will do some great work in your workouts. But they were all picked for specific reasons, hitting specific goals, so you can choose which one works best for you. Want something without too much sugar? Got one of them. How about one that is vegan-friendly? Present and accounted for. So scroll on down and find the one that you need right now.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">The Best Protein Powder for Weight Loss</span></h1><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Dymatize Protein Powder</span></h2><p><span style="font-family: arial; font-size: medium;">If you’re just looking for a quick blast of protein with no muss and no fuss to get your body packed with power, Dymatize has the protein powder for you. Not much else to be found in here that’ll screw up your workouts and your recovery.</span></p><p><span style="font-family: arial; font-size: large;"><b>Best for:</b></span><span style="font-family: arial; font-size: medium;"> Clean Protein </span></p><p><span style="font-family: arial; font-size: large;"><b>Pros:</b></span><span style="font-family: arial; font-size: medium;"> Low in sugar and carbs to give you a clean boost of protein during your workouts </span></p><p><span style="font-family: arial; font-size: large;"><b>Cons:</b></span><span style="font-family: arial; font-size: medium;"> More sodium then you may like and it’s pricier then most</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Shaklee Energizing Soy Protein Powder</span></h1><p><span style="font-family: arial; font-size: medium;">Want a protein powder that has the protein that’ll boost your muscles, but is mainly there to juice you up with energy? Then this Soy Protein Powder will get the job done, giving you a clean burst of energy that won’t leave you jittery or dealing with a sugar comedown.</span></p><p><span style="font-family: arial; font-size: large;"><b>Best for:</b></span><span style="font-family: arial; font-size: medium;"> Energizing </span></p><p><span style="font-family: arial; font-size: large;"><b>Pros:</b></span><span style="font-family: arial; font-size: medium;"> Keep yourself energized during your workouts while getting the protein you need with none of the jitters </span></p><p><span style="font-family: arial; font-size: large;"><b>Cons:</b></span><span style="font-family: arial; font-size: medium;"> Lower protein and a bit more carbs then you may want</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Essential Protein Daily Shake 18+</span></h1><p><span style="font-family: arial; font-size: medium;">Want to get yourself some lean muscle in time for the beach season that’s in front of us? Then pick up this protein shake that will help you build lean muscle while improving your bone strength and improving your focus.</span></p><p><span style="font-family: arial; font-size: large;"><b>Best For:</b></span><span style="font-family: arial; font-size: medium;"> Building Lean Muscle </span></p><p><span style="font-family: arial; font-size: large;"><b>Pros:</b></span><span style="font-family: arial; font-size: medium;"> Plant based, clean, no sugar, and very effective at improving your muscles, brain, and bones </span></p><p><span style="font-family: arial; font-size: large;"><b>Cons:</b></span><span style="font-family: arial; font-size: medium;"> Not for bulk weight gain</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">BiPro Bold Whey & Milk Protein Powder</span></h1><p><span style="font-family: arial; font-size: medium;">If a low-fat protein powder is what you are looking for, then BiPro has the protein powder for you. It may not be as packed with protein as others on the list, but it has no fat at all and a very low-calorie count so you won’t gain too much mass using this.</span></p><p><span style="font-family: arial; font-size: large;"><b>Best for:</b></span><span style="font-family: arial; font-size: medium;"> Low Fat </span></p><p><span style="font-family: arial; font-size: large;"><b>Pros:</b></span><span style="font-family: arial; font-size: medium;"> Low calories and not a single gram of fat to be found in this powder </span></p><p><span style="font-family: arial; font-size: large;"><b>Cons:</b></span><span style="font-family: arial; font-size: medium;"> Lower protein content than others</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Vega Sport Premium Protein Powder</span></h1><p><span style="font-family: arial; font-size: medium;">Vegans need to find the protein powder that works for them, ie protein powder made with protein from non-animal-based sources. And you can get that here, with a strong blast of protein made from Peas without too many calories and a great flavor profile.</span></p><p><span style="font-family: arial; font-size: large;"><b>Best for:</b></span><span style="font-family: arial; font-size: medium;"> Vegans </span></p><p><span style="font-family: arial; font-size: large;"><b>Pros:</b></span><span style="font-family: arial; font-size: medium;"> Low calories, vegan-friendly protein powder that tastes great going down </span></p><p><span style="font-family: arial; font-size: large;"><b>Cons:</b></span><span style="font-family: arial; font-size: medium;"> A bit pricey all things considered</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Optimum Nutrition Gold Standard Whey Muscle Building and Recovery Protein Powder</span></h1><p><span style="font-family: arial; font-size: medium;">For anyone that needs to keep sugar intake down, then you need a protein powder like this one from Optimum Nutrition. It’s got a negligible amount of sugar as well as calories, with a good amount of protein in each serving to give you the juice you need during/after your workouts.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: large;"><b>Best for:</b></span><span style="font-family: arial; font-size: medium;"> Low Sugar </span></p><p><span style="font-family: arial; font-size: large;"><b>Pros:</b></span><span style="font-family: arial; font-size: medium;"> A ton of protein without all the calories in a very tasty package </span></p><p><span style="font-family: arial; font-size: large;"><b>Cons:</b></span><span style="font-family: arial; font-size: medium;"> Some dairy in there that can add to the mass building you’re looking to avoid</span></p><p><br /></p><p><br /></p><p><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; color: #3e3f3c; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-90982218806248463362022-04-21T20:42:00.000+05:302022-04-21T20:42:13.828+05:30What Is The Keto Diet, Exactly?<p style="text-align: center;"><span style="font-family: arial; font-size: x-large;"><b></b></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial; font-size: x-large;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6rj-mcpHdeefiWwBoTXXfuqowl9unN-IYn8JphENBGx-23VLDejpGCoLc6hDnBRNyf4GtlkqlM1-NoayrZ_LxzWMZ-ao0kQQSO_RTiFUZw8TBMUWRDCrL-WXSPS8oAIpUfEh5IsM8ypHEilhI355iqydRQo-Tr3wlwiKcTffrMO_MEPYQKIOW77M-A/s1328/0x0.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Here’s literally everything you need to know." border="0" data-original-height="996" data-original-width="1328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6rj-mcpHdeefiWwBoTXXfuqowl9unN-IYn8JphENBGx-23VLDejpGCoLc6hDnBRNyf4GtlkqlM1-NoayrZ_LxzWMZ-ao0kQQSO_RTiFUZw8TBMUWRDCrL-WXSPS8oAIpUfEh5IsM8ypHEilhI355iqydRQo-Tr3wlwiKcTffrMO_MEPYQKIOW77M-A/s16000/0x0.webp" title="Here’s literally everything you need to know." /></a></b></span></div><span style="font-family: arial; font-size: x-large;"><b><br /> </b></span><p></p><p style="text-align: center;"><span style="font-family: arial; font-size: x-large;"><b>Here’s literally everything you need to know.</b></span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><b>What exactly is the keto diet? </b></span></h1><p><span style="font-family: arial; font-size: medium;">Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;">While everyone's body and needs are slightly different, that typically translates to:</span></p><p><span style="font-family: arial; font-size: medium;">60 to 75 percent of your calories from fat </span></p><p><span style="font-family: arial; font-size: medium;">15 to 30 percent of your calories from protein </span></p><p><span style="font-family: arial; font-size: medium;">5 to 10 percent of your calories from carbs </span></p><p><span style="font-family: arial; font-size: medium;">That usually means eating no more than 50 grams of carbs a day (some strict keto dieters even opt for just 20 grams a day).</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">What is ketosis? </span></h2><p><span style="font-family: arial; font-size: medium;">After about two to seven days of following the keto diet, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. That's when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy,</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">How was the keto diet developed?</span></h2><p><span style="font-family: arial; font-size: medium;"> Believe it or not, the keto diet was originally designed to help people who suffer from seizure disorders—not to help people lose weight, says New York-based RD Jessica Cording. That's because both ketones and another chemical produced by the diet, called beta hydroxybutyrate, may help minimize seizures.</span></p><p><span style="font-family: arial; font-size: medium;">But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). </span></p><p><span style="font-family: arial; font-size: medium;">But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it's easy to go overboard on carbohydrates—but if you're loading up on fat, it may help curb cravings since it keeps you satisfied. That, plus the fact that ketosis encourages your body to burn fat, means you can end up with pretty dramatic weight loss.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">Are there different types of ketogenic diets?</span></h2><p><span style="font-family: arial; font-size: medium;">While it’s easy to think that the keto diet is one-size fits all, there are actually several different types of keto diets, and they all have different benefits, depending on what your nutritional goals are. “They all have the same gist—super low-carb, high-fat—but they each have their own set of unique guidelines,”</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">Cyclic keto diet </span></h2><p><span style="font-family: arial; font-size: medium;">“The cyclic keto diet is similar to standard keto, with the exception of one to two days per week,” explains Rissetto. “Five to six days per week, a cyclic keto dieter will eat according to standard keto guidelines. </span></p><p><span style="font-family: arial; font-size: medium;">Then, for one or two days, they will have a ‘carb cycle’—also commonly known as a ‘carb refeed’ day. On this day, they will eat about 140 to 160 grams of carbohydrates.” This type of keto diet is often followed by athletes, since they require a carb refeed day to replenish glycogen stores in their muscles. </span></p><p><span style="font-family: arial; font-size: medium;">“High levels of athletic training drains nearly all glycogen from their muscle stores, so it’s necessary to replenish them,”</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;">It’s important to note, though, even if you choose to do this diet, that doesn’t mean your days off should involve tons of processed foods and desserts. Instead, look to whole grains, starchy vegetables, and fruits for your carb intake.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">Targeted keto diet </span></h2><p><span style="font-family: arial; font-size: medium;">“On this diet, you follow all the guidelines of the standard keto diet, with one exception—before intense workouts, you eat carbohydrates,” explains Rissetto. “Typically, targeted keto dieters will consume anywhere from 25 to 50 grams of carbohydrates about 30 minutes to an hour prior to working out. </span></p><p><span style="font-family: arial; font-size: medium;">Dieters often find that this helps them feel stronger and more capable during workouts. While this does take the body out of ketosis temporarily, it will resume within a few hours, depending on how many carbs you consumed.” Essentially, the theory behind this diet is that since the additional carbs are immediately burned off, they won’t get stored as body fat.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">Vegan keto diet </span></h2><p><span style="font-family: arial; font-size: medium;">“The vegan keto diet is for individuals who want to follow a high-fat, low-carb diet, but do not consume animal products,” says Rissetto. “This can be difficult to achieve, as many keto dieters rely on animal products for a large portion of their diet. </span></p><p><span style="font-family: arial; font-size: medium;">Common protein sources for vegan keto dieters include tofu, tempeh, nuts and nut butters, and beans and legumes in moderate amounts.” </span></p><p><span style="font-family: arial; font-size: medium;">Though challenging, a vegan keto diet isn’t impossible—it just takes a lot of advance planning.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">I also keep seeing offshoots of keto, like lazy keto. Thoughts?</span></h2><p><span style="font-family: arial; font-size: medium;"> When something is popular, it’s pretty much a guarantee that people are going to come up with new or easier ways of doing it. Enter the lazy keto and dirty keto diets. With lazy keto, people try to limit their carb intake to 20 to 50 grams a day but don’t really track it; with dirty keto, people generally follow the same macronutrient breakdown as "regular" keto, but it doesn't matter where those macronutrients come from.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">What foods can you eat on the keto diet?</span></h2><p><span style="font-family: arial; font-size: medium;"> Okay, so while there are different versions of keto, let's say you're thinking of following the standard keto diet, for the sake of convenience. Just because you're not eating all your fave carb-y foods, that doesn't mean you're going to go hungry. You'll be loading up on healthy fats (like olive oil and avocado), along with plenty of lean protein like grass-fed beef and chicken, and leafy greens or other non-starchy veggies. </span></p><p><span style="font-family: arial; font-size: medium;">(Check out this printable keto diet grocery list, plus this additional comprehensive list of keto foods recommended by nutritionists, to get started.) More good news: Snacks are totally allowed (and I'm not just talking about carrot sticks). There are plenty of packaged options out there designed for keto fans. </span></p><p><span style="font-family: arial; font-size: medium;">FATBAR is one of them. These snack bars have 200 calories, 16 grams of fat, and four grams of net carbs. They're also plant-based and are made with almond or cashew butter, cocoa butter, coconut, pea protein, sunflower seeds, and chia seeds. For coffee drinkers mourning the loss of their vanilla lattes, Bulletproof coffee's an option. </span></p><p><span style="font-family: arial; font-size: medium;">This is your standard coffee but with grass-fed butter and medium-chain triglycerides (MCT) oil added to help give you a boost of healthy fats in the A.M. If you're looking for something to satisfy your sweet tooth, keto fat bombs have a solid following. As the name implies, these are little snacks that are high in fat and low in carbs, so you can be on-point with your diet, even when you indulge. And if you can't survive without your pasta, there are plenty of products out there like Explore Cuisine's organic black bean spaghetti that give you the pasta experience without the carbs. </span></p><p><span style="font-family: arial; font-size: medium;">There are also tons of keto-friendly restaurants—like Red Lobster, Olive Garden, and Texas Roadhouse—that can allow you to treat yourself to a night out without coming out of ketosis.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">What foods do I avoid on the keto diet? </span></h2><p><span style="font-family: arial; font-size: medium;">Because you'll be focusing on fat and protein—and going easy on the carbs—big bowls of pasta (or any grain, really) definitely won't be on your menu. It also means that starchy vegetables like potatoes and carrots, as well as legumes like chickpeas, lentils, and black beans are off-limits, too.</span></p><p><span style="font-family: arial; font-size: medium;"> Another thing you can't have: sweets—artificial or natural. Candy, cakes, and doughnuts are a no; and even many fruits aren't allowed (apples, bananas, pears—they all have tons of sugar, which is definitely a carb). Alcohol's another grey area on the keto diet—many beers and sugary cocktails are banned on the keto diet, as well as some sweeter wines.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;">What does a week-long keto meal plan look like? </span></h2><p><span style="font-family: arial; font-size: medium;">Tbh, a lot of keto meals sound pretty decadent and delicious, and it's easy to see how they could be super filling. Below, check out a week’s worth of meal options that all adhere to the standard keto diet guidelines, going low on the carbs, and heavy on fat and protein.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Breakfast: </span></h1><p><span style="font-family: arial; font-size: medium;">Green omelette </span></p><p><span style="font-family: arial; font-size: medium;">Keto biscuits with gravy </span></p><p><span style="font-family: arial; font-size: medium;">Keto banana muffins </span></p><p><span style="font-family: arial; font-size: medium;">Go green smoothie </span></p><p><span style="font-family: arial; font-size: medium;">Ham and cheese breakfast boats </span></p><p><span style="font-family: arial; font-size: medium;">Baked egg avocado boats </span></p><p><span style="font-family: arial; font-size: medium;">Keto quiche</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Lunch: </span></h1><p><span style="font-family: arial; font-size: medium;">Avocado chicken salad </span></p><p><span style="font-family: arial; font-size: medium;">Easy broccoli cheddar soup </span></p><p><span style="font-family: arial; font-size: medium;">Mason jar Greek salad with chicken </span></p><p><span style="font-family: arial; font-size: medium;">Shrimp salsa verde salad boats </span></p><p><span style="font-family: arial; font-size: medium;">Chicken pesto tomato bites </span></p><p><span style="font-family: arial; font-size: medium;">Garlic herb grilled chicken breast </span></p><p><span style="font-family: arial; font-size: medium;">Egg roll in a bowl</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Dinner: </span></h1><p><span style="font-family: arial; font-size: medium;">Keto cauliflower rice with chicken </span></p><p><span style="font-family: arial; font-size: medium;">Tuscan butter shrimp </span></p><p><span style="font-family: arial; font-size: medium;">Garlic rosemary pork chops </span></p><p><span style="font-family: arial; font-size: medium;">Taco stuffed peppers </span></p><p><span style="font-family: arial; font-size: medium;">Keto spinach artichoke chicken casserole </span></p><p><span style="font-family: arial; font-size: medium;">Broiled salmon </span></p><p><span style="font-family: arial; font-size: medium;">Philly cheesesteak stuffed portobello mushrooms</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><br /></p><p><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; color: #3e3f3c; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-26345135762038320822022-03-01T17:59:00.000+05:302022-03-01T17:59:01.036+05:30What Fruits You Should Eat Every Day What Fruit to Eat at What Time During the Day and Their Benefits<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiCs1kzaAKMoA1mYYJkJAywf9-jEjzFodZ6_cTqoVi-i6bg1YLgTSpTuY-QEKeUkv7OkKVoUcnHHzt2wccm8z4H5HKcpdvgAL2HCpUnvz9JNtEL8aspT-YodbX_KJcF0zc2_KbNhA8LgNaiUzYeQNh9KbjDnOKD_puP7ZOfAAzQlBpXNTpkCD7HremFpA=s1000" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What Fruits You Should Eat Every Day What Fruit to Eat at What Time During the Day and Their Benefits" border="0" data-original-height="667" data-original-width="1000" src="https://blogger.googleusercontent.com/img/a/AVvXsEiCs1kzaAKMoA1mYYJkJAywf9-jEjzFodZ6_cTqoVi-i6bg1YLgTSpTuY-QEKeUkv7OkKVoUcnHHzt2wccm8z4H5HKcpdvgAL2HCpUnvz9JNtEL8aspT-YodbX_KJcF0zc2_KbNhA8LgNaiUzYeQNh9KbjDnOKD_puP7ZOfAAzQlBpXNTpkCD7HremFpA=s16000" title="What Fruits You Should Eat Every Day What Fruit to Eat at What Time During the Day and Their Benefits" /></a></div><br /><p></p><p><span style="font-family: georgia;"><span style="font-size: x-large;"><b>V</b></span>arieties of fruit are a storehouse of nutrients such as minerals, vitamins, fibres, and so on. They are the best way to keep your body active and fulfill the maximum nutritional needs of the body. Every fruit has different properties which fulfill a particular need of the body. It is important to include different fruit in our diet throughout the day. Every season brings with it new fruits such as winters are for apple while summers are full of mangoes. The spring brings with it, guava and grapes and so on. While there is no right time to eat fruits. However, many people still wonder what fruit should be eaten at what time of the day to get the maximum possible benefits. Let’s look at what fruit to eat at what time during the day.</span></p><p><span style="font-family: georgia;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: georgia; font-size: x-large;">Empty stomach in the morning </span></h1><p><span style="font-family: georgia;">The fruit you eat empty stomach in the morning helps your stomach to clean in a better way. They relieve constipation. Therefore, it is important to have high-fiber fruit empty stomach. Some of the best fruits to eat first thing in the morning are watermelon, papayas, guavas, mangoes, pomegranates, and bananas.</span></p><p><span style="font-family: georgia;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: georgia; font-size: x-large;">Morning </span></h1><p><span style="font-family: georgia;">Many people prefer having a bowl full of fruit in the breakfast. It is because fruit in the morning keeps us energetic throughout the day. If you are someone who loves eating fruits in breakfast then you must include different fruit on your plate. The best fruits to have in the morning include pineapple, cherry, kiwi, strawberries, and apples. Pineapple and cherry have anti-inflammatory properties which regulate your blood pressure and reduce heart diseases whereas kiwi and strawberries are very good immunity booster. Having an apple in the morning helps in reducing belly fat as it has detox agents.</span></p><p><span style="font-family: georgia;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: georgia; font-size: x-large;">Afternoon </span></h1><p><span style="font-family: georgia;">Experts suggest eating high-sugar fruit in the middle of the day. It is because during this time our body needs a pump to raise blood sugar levels which wakes up the digestive system. Banana or Mango is a rich source of sugar and energy which will make you wake up during a tiring day.</span></p><p><span style="font-family: georgia;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: georgia; font-size: x-large;">Pre-workout </span></h1><p><span style="font-family: georgia;">Work out needs instant energy. Therefore, it is important to have fruit that provides you with instant energy before any workout. Apples, oranges, and pears are the best pre-workout fruits.</span></p><p><span style="font-family: georgia;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: georgia; font-size: x-large;">Night </span></h1><p><span style="font-family: georgia;">If you have difficulty in sleeping then you can add fruit to your dinner. Do not consume fruits right before bed but have them a few hours before going to bed. Having fruits right before sleeping increases the blood sugar while having fruits a few hours before makes you relax and promotes good sleep. Pineapples, Avocados, Kiwi are some fruits that are best suitable for nighttime.</span></p><p><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; 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border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; color: #3e3f3c; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4><p><br /></p><p><br /></p>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7414504051220546399.post-21377826849692923782022-02-03T16:27:00.000+05:302022-02-03T16:27:13.293+05:30Kettlebells - Full-Body Workouts To Build Strength And Endurance<p><span style="font-family: arial; font-size: medium;"> </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial; font-size: medium;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhqB90pDeiHcKR5E3mGPTY50S4FvmSTYTW3AcFQzEdS8sWs9Xgdpaqo4P2qKetLZjnXSZgq0aZJi6PLtSkcnsSx_bKjeKNFJjmnCC9W9WPna91zv0QUgHhC2eO353Kt-o9hXhcjsEi0o8q1BUGTeks8A5klb8Cey4TOuhKvxwYn--8Lc4rNoSZz1uTDBA=s600" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Kettlebells - Full-Body Workouts To Build Strength And Endurance" border="0" data-original-height="399" data-original-width="600" src="https://blogger.googleusercontent.com/img/a/AVvXsEhqB90pDeiHcKR5E3mGPTY50S4FvmSTYTW3AcFQzEdS8sWs9Xgdpaqo4P2qKetLZjnXSZgq0aZJi6PLtSkcnsSx_bKjeKNFJjmnCC9W9WPna91zv0QUgHhC2eO353Kt-o9hXhcjsEi0o8q1BUGTeks8A5klb8Cey4TOuhKvxwYn--8Lc4rNoSZz1uTDBA=s16000" title="Kettlebells - Full-Body Workouts To Build Strength And Endurance" /></a></span></div><span style="font-family: arial; font-size: medium;"><br /></span><p></p><p><span style="font-family: arial; font-size: medium;"><b>Kettlebells</b> are great for dynamic, full-body workouts to build strength and endurance, experts say. </span></p><p><span style="font-family: arial; font-size: medium;">As the most technical type of weight, kettlebells can have a steep learning curve for beginners. </span></p><p><span style="font-family: arial; font-size: medium;">Kettlebells are a unique type of weight perfect for powerful, dynamic movements but can sometimes prove challenging for beginners. </span></p><p><span style="font-family: arial; font-size: medium;"><b>"There's generally more technique and position awareness that's needed because of where the handle is, since it's not as natural or neutral.</b></span></p><p><span style="font-family: arial; font-size: medium;">Starting with the basics can help you nail good kettlebell form and avoid common mistakes. </span></p><p><span style="font-family: arial; font-size: medium;">Done correctly, kettlebell exercises are great for providing a full workout and allowing you to combine moves to build strength, endurance, and even some cardio with weight. </span></p><p><span style="font-family: arial; font-size: medium;"><b>"If someone only has access to a kettlebell, they can very easily get a full-body workout,".</b></span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: arial; font-size: large;"><b>A good coach or class can help total newbies learn kettlebell exercises</b></span></h2><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;">If you're completely new to weight training, kettlebells aren't out of the question but can be tricky to pick up (literally). </span></p><p><span style="font-family: arial; font-size: medium;"><b>"People won't even know how to hold it,".</b></span></p><p><span style="font-family: arial; font-size: medium;">Learning kettlebell exercises from a qualified coach or structured class for best results. As you get comfortable with them, kettlebells can be a great way to challenge yourself and work out intensely with limited equipment by connecting exercises together.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Learn the basics of full-body kettlebell workouts with five beginner exercises</span></h1><p><span style="font-family: arial; font-size: medium;">Approachable exercises for kettlebell newbies incorporate foundational movements of the human body, using techniques similar to those used for dumbbells or a barbell, according to Foster. Get comfortable with the following exercises in order, then try incorporating them into a full-body workout to target different muscle groups.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Hinge — Two handed kettlebell deadlift: </span></h1><p><span style="font-family: arial; font-size: medium;">Start with the kettlebell centered between your feet, handle pointing up. Bend your knees and push your butt back and slightly down to hinge forward at the hips until you can reach the kettlebell. Grab it with both hands around the top of the handle. To lift, squeeze your glutes and push into the ground to raise the weight. Keep your core tight and back flat throughout the movement.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Squat — Goblet Squat: </span></h1><p><span style="font-family: arial; font-size: medium;">Grab the sides or "horns" of the kettlebell handle and flip the weight upside down, holding it between your hands like a cup. Hold at chest level and lower into a squat, then back up. Foster said kettlebell squats are ideal for keeping your torso up and working your legs instead of your hips and back.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Pull — Single-arm kettlebell row: </span></h1><p><span style="font-family: arial; font-size: medium;">Stand with your left foot forward and right foot back as though preparing to lunge. Grab the kettlebell with your right hand and lean forward, bringing your back close to parallel to the ground. Pull the weight up with control, keeping your elbow close to your ribs, and slowly lower.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Push — Single arm overhead kettlebell press: </span></h1><p><span style="font-family: arial; font-size: medium;">The key to pressing a kettlebell is to hold it with the corner of the handle between your finger and thumb, with the bell resting on your wrist. Press it straight up from the shoulder.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">Lunge — Contralateral reverse lunge: </span></h1><p><span style="font-family: arial; font-size: medium;">Holding the kettlebell in your right hand, step back with your right leg into a lunge. At the bottom position, the weight should hang in a balanced position to the inside of your left leg. Switch sides and repeat.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;">Once you're comfortable with the basics, you can move on using the more dynamic, explosive movements unique to kettlebells, such as swings, cleans, and snatches. You can also level up your routine by linking movements together, such as moving from a squat to a lunge, or a swing to a snatch.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgjSD8_dfrQ6yiAJ1VRdYSQoLaGk7aUuwTio_BVImHL5vob8wPXze3L9latoaLNTMSjSzLDENVgOQfkUAt4z9ch4aIo5-0ND6RJinh0gl8-bYmasWSJB2gpc3pwjw-XGfhgRji2515VkCwShvHux4pvdJcgT0GHZEQnmkeL2HWYZjTw0pQZUc-WDDOC1Q=s1920" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Health Benefits Of Makhanas And Why Should Eat Them Fox Nut!" border="0" data-original-height="1920" data-original-width="1920" src="https://blogger.googleusercontent.com/img/a/AVvXsEgjSD8_dfrQ6yiAJ1VRdYSQoLaGk7aUuwTio_BVImHL5vob8wPXze3L9latoaLNTMSjSzLDENVgOQfkUAt4z9ch4aIo5-0ND6RJinh0gl8-bYmasWSJB2gpc3pwjw-XGfhgRji2515VkCwShvHux4pvdJcgT0GHZEQnmkeL2HWYZjTw0pQZUc-WDDOC1Q=s16000" title="Health Benefits Of Makhanas And Why Should Eat Them Fox Nut!" /></a></div><br /><p></p><p class="dropcap-parent" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: Roboto, Arial, Sans-sarif;"><span class="dropcap-element-slot" style="float: left; font-family: "Eb Garamond"; font-size: 99px; line-height: 73px; margin-right: 8px;">W</span>e’ve </span><span style="font-family: arial;">mostly come across makhanas as a fasting food but it is only recently that people are realizing that it makes for the perfect snack which can be flavored in different ways for variety.</span></p><p class="dropcap-parent" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: arial;">Makhanas, also called fox nuts or lotus seeds in English are mostly consumed during fasting, thanks to their strong nutritional value. Makhanas is an extremely popular ingredient in various recipes and make for a perfect snack for everyone, including weight watchers.</span></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: arial;"><br /></span></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: arial;">Makhanas are low in cholesterol, sodium, and saturated fats and are good for your heart. They are a good source of magnesium, potassium, manganese, phosphorous, and protein. This high nutrition value of makhanas makes them a perfect and healthy snack.</span></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: arial;"><br /></span></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: arial;">Being low in calories, makhanas promote weight loss, while their high calcium content makes them good for bones. These are also good in controlling blood pressure, detoxification of the body, and improving digestive health.</span></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: arial;"><br /></span></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-size: 17px; margin: 0px 0px 16px;"><span style="font-family: arial;">In India, the state of Bihar is the largest producer of makhanas. Makhanas are derived from lotus seeds. Lotus develops seed pods, and each pod contains approximately 20 seeds that mature within 40 days. The seeds are then dried and roasted on high flames. The outer black shell breaks and the white puffs pop out. These seeds are what we call makhanas.</span></p><p data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">Not just this, here are health benefits of makhanas:</span></strong></h1><p data-t="{"n":"blueLinks"}" id="continueReadBreak" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">1. Maintains Kidney Health </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana ensures kidney health by controlling the blood flow and regulating urination.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">They detoxify and cleanse the spleen. It helps in flushing out all the toxins from the body.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">2. Healthy Heart </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana is are rich in vital nutrients like magnesium, protein, calcium, and carbohydrates. Fox nuts also have low sodium and fat content, which helps to regulate blood pressure.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">3. Detoxifies Liver </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Our liver detoxifies our body by eliminating all the waste. Makhana helps the liver to function properly and enhance metabolism.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">4. Good For Diabetic Patients </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana help regulate blood sugar levels. They have low calorie and glycaemic indexes, which help diabetic patients to maintain their sugar levels.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">5. Make Bones Strong </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana is rich in calcium. Calcium improves bone and cartilage health, lubricates your bones and joints, and prevents degenerative bone diseases.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Consume fox nuts daily with milk to improve your bone health and density.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">6. Weight Loss </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana is low in cholesterol and calories and thus helps you maintain the perfect weight. Unlike other fried or packaged snack options, fox nuts do not add to weight issues.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">7. Hormonal Balance </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana help to maintain hormonal balance in your body.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">During menstruation, makhanas help to keep those cravings in check and prevent overeating. They also help in dealing with premenstrual symptoms.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">8. Keeps Digestive System Healthy </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Our body requires fiber for proper digestion. Makhana is packed with fiber, which ensures the smooth functioning of the digestive system.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">If you suffer from digestive problems like constipation or hard stools, include fox nuts in your daily diet.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">9. Good for Fertility </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana maintains hormonal balance in our bodies.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">They are great for female fertility and ensure the proper functioning of all female reproductive organs. Regular consumption of makhanas boosts female reproductive health.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">10. Prevents Inflammation </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana has a compound called ‘kaempferol’ that helps in minimizing inflammation in the body.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Regular use of fox nuts can help cure inflammation.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><h1 style="background-color: white; color: #2b2b2b; margin: 0px 0px 16px; text-align: left;"><strong><span style="font-family: times; font-size: x-large;">11. Prevents Ageing </span></strong></h1><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;">Makhana is loaded with antioxidants and amino acids, which prevent early aging. Antioxidants present in makhanas help to keep the skin healthy and glowing.</p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p class="" data-t="{"n":"blueLinks"}" style="background-color: white; color: #2b2b2b; font-family: Roboto, Arial, Sans-sarif; font-size: 17px; margin: 0px 0px 16px;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; 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border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-54083032861990734782022-01-14T15:06:00.002+05:302022-01-14T15:06:55.661+05:30Curd is Healthy and Yummy? Curd Can Harm Your Health If Consumed In The Wrong Combinations<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhP_H9mgZSMZBv7D2yUXvYL2fot_PgS3MwA1W34p6aXNhN8NdSJ9OPCKiRgWji5rtvnxmdH1E1xvUM8wNjbli4cd3CjVjNN6HFgcKCuQOiQjtMIX02QmbkS0Y5r4u3NoiHqO88FOlvBxMC-M16gHp_b19mjSmGS7Vznd8LQorKE2AYHwkIc4z8fdwj01Q=s600" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Curd is Healthy and Yummy? Curd Can Harm Your Health If Consumed In The Wrong Combinations" border="0" data-original-height="450" data-original-width="600" src="https://blogger.googleusercontent.com/img/a/AVvXsEhP_H9mgZSMZBv7D2yUXvYL2fot_PgS3MwA1W34p6aXNhN8NdSJ9OPCKiRgWji5rtvnxmdH1E1xvUM8wNjbli4cd3CjVjNN6HFgcKCuQOiQjtMIX02QmbkS0Y5r4u3NoiHqO88FOlvBxMC-M16gHp_b19mjSmGS7Vznd8LQorKE2AYHwkIc4z8fdwj01Q=s16000" title="Curd is Healthy and Yummy? Curd Can Harm Your Health If Consumed In The Wrong Combinations" /></a></div><br /><p></p><p><span style="font-family: times; font-size: x-large;"><b>C</b></span><span style="font-family: times; font-size: medium;">urd is consumed by almost everyone, and some even believe that it’s superior to milk. Curd is rich in vitamins, minerals, and protein, making it very healthy for the body. However, even nutritious food can harm your health if consumed in the wrong combinations. This is also true for curd. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">Let us inform you that there are some food items, which, if consumed with curd, can be harmful to your health. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Curd and Onion </span></h1><p><span style="font-family: times; font-size: medium;">When curd and onion are consumed together, they cause allergies, gas, acidity, and even vomiting. The reason is that the curd has a cooling effect, while the onion is the opposite. As a result, combining these two foods harms our health. However, many of us inadvertently consume curd and onion together, especially in the summer. </span></p><p><span style="font-family: times; font-size: medium;">We should be aware that this habit is extremely harmful to our health and therefore we much avoid eating them together. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Curd and Fish </span></h1><p><span style="font-family: times; font-size: medium;">The combination of curd and fish also harms our health. This can cause indigestion as well as gas and acidity. As a result, when eating curd, avoid eating fish at the same time. Despite their benefits, consumed together, fish and curd may cause health issues. It can even cause skin problems.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Mango and Curd </span></h1><p><span style="font-family: times; font-size: medium;">Mango is hot for your body, whereas curd offers a cooling effect. Consuming them both at the same time can result in skin issues and other complications. This is why mango should never be eaten with curd. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Urad Dal </span></h1><p><span style="font-family: times; font-size: medium;">Urad dal has a hot effect on your body. Hence, consuming curd with it may cause a variety of health issues. It can cause bloating, gas, and acidity, as well as loose motion. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Curd and Milk </span></h1><p><span style="font-family: times; font-size: medium;">Curd, as we all know, is made from milk. However, combining them harms our digestive system and may result in gas, acidity, and even vomiting.</span></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; 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font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-10361599364870496252022-01-12T16:13:00.000+05:302022-01-12T16:13:12.916+05:30Important Foods To Eat Before During And After Your Periods<p><span style="font-family: arial; font-size: medium;"> </span></p><p><span style="font-family: arial; font-size: x-large;"><b>C</b></span><span style="font-family: arial; font-size: medium;">ramps, bloating, headaches and fatigue are some common issues that women experience during their periods. As such, while the body needs rest, it is also important for one to ensure that it gets proper nourishment -- not just during menses, but before and after too. </span></p><p><span style="font-family: arial; font-size: medium;">Diet and nourishment can play a pertinent role in controlling period-related issues to a large extent.</span></p><p><span style="font-family: arial; font-size: medium;">All that cramping, bloating, headaches, and fatigue plus hunger are all associated with 'that time of the month'. A woman's body is just incredible, and what it can do and goes through month on month is just mind-blowing. Monthly changes are natural, but fuelling the body in the right way before, during, and after can help not just nourish the body at this time but also manage any related issues, She said.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjeajKGEDevUuDifpE6hue1VG_Y7WMdQQ3b6aK1Ry9nsqjVGF4hKI9yWh5xqsoFW-RFshDCAQ0eCoH800de0rQXNJAz1F36Ru4oEdVvs6sS8boX8SmdJIwGQQpZ1tulSKP9w0Is0Attf6W7NMCQiDVj16y2W7e9R0tr_fDQcNrjzP6R-A5qG7pJSfhNOw=s477" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Important Foods To Eat Before During And After Your Periods" border="0" data-original-height="477" data-original-width="474" src="https://blogger.googleusercontent.com/img/a/AVvXsEjeajKGEDevUuDifpE6hue1VG_Y7WMdQQ3b6aK1Ry9nsqjVGF4hKI9yWh5xqsoFW-RFshDCAQ0eCoH800de0rQXNJAz1F36Ru4oEdVvs6sS8boX8SmdJIwGQQpZ1tulSKP9w0Is0Attf6W7NMCQiDVj16y2W7e9R0tr_fDQcNrjzP6R-A5qG7pJSfhNOw=s16000" title="Important Foods To Eat Before During And After Your Periods" /></a></div><br /><span style="font-family: arial; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><b>Before</b></span><span style="font-family: arial; font-size: medium;"> </span></h1><p><span style="font-family: arial; font-size: medium;">"We face lowered Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) with oestrogen and progesterone levels. PMS is most likely to occur during this period, and that can trigger things like bloating, cravings, irritability, fatigue, and mood swings," she explained.</span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><b>What to have:</b></span><span style="font-family: arial; font-size: medium;"> </span></h1><p><span style="font-family: arial; font-size: medium;">Include <b>dark chocolate</b>, plant proteins, essential fatty acids and fibre-rich foods such as kale, spinach, quinoa, nuts, tofu, lentils and beans. Keep yourself hydrated.</span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><b>What to avoid:</b></span><span style="font-family: arial; font-size: medium;"> </span></h1><p><span style="font-family: arial; font-size: medium;">Avoid over-consumption of salt as it causes water retention that can lead to feeling bloated during your period. Also, avoid too much food since it can upset your stomach and even cause acid reflux. Have a nourishing diet</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg3eG3jmEm9lw7Cqh5650S9997hBUyslpHOi61Q--ploNohNrkO1buMXiEAqUaoX9QNYOblEUFBhrttvGPPP_spHQTDzR0dV5_tgtJm8ql-iVxlK8d52wihDmYZGyHDhJ6guTFXaZprbEM783fcSFr-V-WJgRDNCgRvvHn2LavIvgsCA0r1UBciAhTYdg=s493" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Important Foods To Eat Before During And After Your Periods" border="0" data-original-height="481" data-original-width="493" src="https://blogger.googleusercontent.com/img/a/AVvXsEg3eG3jmEm9lw7Cqh5650S9997hBUyslpHOi61Q--ploNohNrkO1buMXiEAqUaoX9QNYOblEUFBhrttvGPPP_spHQTDzR0dV5_tgtJm8ql-iVxlK8d52wihDmYZGyHDhJ6guTFXaZprbEM783fcSFr-V-WJgRDNCgRvvHn2LavIvgsCA0r1UBciAhTYdg=s16000" title="Important Foods To Eat Before During And After Your Periods" /></a></div><br /><span style="font-family: arial; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">During</span><span style="font-family: arial; font-size: medium;"> </span></h1><p><span style="font-family: arial; font-size: medium;">This is the first day of your cycle. As such, it is imperative to maintain your energy level. Have natural relief-causing foods to avoid any pain or discomfort.</span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">What to have: </span></h1><p><span style="font-family: arial; font-size: medium;">Eat iron and magnesium-rich foods such as whole grains, fatty fish, dark chocolates, and yoghurt. Hot peppermint or even ginger will help reduce cramps. Stay hydrated and try to move around as much as you can (nothing too intense), she mentioned.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgtiAR5suW-EVgzWv24fGyRDL4ZiqC0E9rvoUfc8P-lvjVL6svQV1nTnsC8kXedRsStFeYJPlsVNzwohTuFCvWEEE8yILzxN7Jtr6-4rGpM4FC154rVMxJIgxteaRbDNP2XjfWKalrokm3Xl8N7KPzSirV0tfKAoyYm6Gj2ccfDTf6vb_1rWzk6QQZgqQ=s490" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Important Foods To Eat Before During And After Your Periods" border="0" data-original-height="486" data-original-width="490" src="https://blogger.googleusercontent.com/img/a/AVvXsEgtiAR5suW-EVgzWv24fGyRDL4ZiqC0E9rvoUfc8P-lvjVL6svQV1nTnsC8kXedRsStFeYJPlsVNzwohTuFCvWEEE8yILzxN7Jtr6-4rGpM4FC154rVMxJIgxteaRbDNP2XjfWKalrokm3Xl8N7KPzSirV0tfKAoyYm6Gj2ccfDTf6vb_1rWzk6QQZgqQ=s16000" title="Important Foods To Eat Before During And After Your Periods" /></a></div><br /><span style="font-family: arial; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">After</span><span style="font-family: arial; font-size: medium;"> </span></h1><p><span style="font-family: arial; font-size: medium;">Increasing levels of oestrogen in the follicular phase trigger the release of LH, and the process of ovulation begins around the 14th day. "Nourishment is super important during this ovulation period," she remarked.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: arial; font-size: x-large;">What to have: </span></h1><p><span style="font-family: arial; font-size: medium;">Now it's time to load up on B vitamins, lean proteins, and calcium. Iron-rich foods like certain meats, spinach, dark leafy greens, legumes, and dairy can help. </span></p><p><span style="font-family: arial; font-size: medium;">Good carbs like oats, brown rice, fruits, fibrous veggies, lentils well as fibre-rich foods like flaxseed, oats, nuts, seeds, whole grains and cereals. Movement and hydration are equally important again.</span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p><span style="font-family: arial; font-size: medium;"><br /></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; 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font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-51278441750035549092022-01-09T15:08:00.000+05:302022-01-09T15:08:22.853+05:305 Breakfast Food To Boost Health, Immunity<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiSowyylhpI4Po5ee2wvj1OaDI7plBIM-1R57l01qA2mJRyKG81q17zc6M7NYeAptJJSeGwbtb8B1qIlrYT3SBgpHo3S_38yLgV9oG23LfqP3Pm167NZhOK7F7IpiiT71NGTA-J8IIruOnPOBQG_rQ1rUyObugFWpenVe7QBoNf18nSQwUCtIqwZzIKFA=s1200" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Breakfast Food To Boost Health, Immunity" border="0" data-original-height="628" data-original-width="1200" src="https://blogger.googleusercontent.com/img/a/AVvXsEiSowyylhpI4Po5ee2wvj1OaDI7plBIM-1R57l01qA2mJRyKG81q17zc6M7NYeAptJJSeGwbtb8B1qIlrYT3SBgpHo3S_38yLgV9oG23LfqP3Pm167NZhOK7F7IpiiT71NGTA-J8IIruOnPOBQG_rQ1rUyObugFWpenVe7QBoNf18nSQwUCtIqwZzIKFA=s16000" title="5 Breakfast Food To Boost Health, Immunity" /></a></div><br /><p></p><p><span style="font-family: times; font-size: x-large;"><b>A</b></span><span style="font-family: times; font-size: medium;"> healthy breakfast is a key to maintaining good health and increasing the immunity of the body. There are several reasons for its importance, but since it’s the first meal of the day, it’s critical to the overall development of the human body and health. Below is a list of healthy options that you should include in your breakfast</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">1) Vegetable Oatmeal </span></h1><p><span style="font-family: times; font-size: medium;">Oatmeal contains a lot of fiber, which is why it is called a superfood. If you include it in your breakfast, you can easily get your share of protein, fiber, vitamins, nutrition, etc. to the body. It can be made healthy by adding more vegetables to it.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">2) Sprouted gram and moong </span></h1><p><span style="font-family: times; font-size: medium;">Sprouted moong and gram are very helpful for weight loss. These grains also build muscles, boost intelligence and maintain energy all day. You can boil them and mix them with onions and spices. It contains plenty of fibre, minerals, and vitamins.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">3) Boiled Eggs </span></h1><p><span style="font-family: times; font-size: medium;">If you eat an egg every morning, you can keep your body full of nutrients all day. They contain vitamins and Omega-3 fatty acids.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">4) Oats </span></h1><p><span style="font-family: times; font-size: medium;">Oats contain a good amount of fibre which can accelerate their metabolism and can burn calories easily. Consumption of oats helps cut down calories and keeps you in shape. It is an essential addition to your morning diet.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">5) Seasonal fruits </span></h1><p><span style="font-family: times; font-size: medium;">Fruits are extremely rich in minerals, antioxidants, and vitamins that fulfil all the nutritional needs of your body. They also help you improve your immunity. Apart from this, citric fruits are known to be very low in calories, thereby blocking weight gain.</span></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; 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word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; 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font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-64633433819709629372022-01-07T19:26:00.002+05:302022-01-07T19:26:54.907+05:30Weight loss: 5 healthy soups to have this winter season<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhMjiP48qTdcf81aLnVScAl3FVFdSk8DDzaELsTgKdaVVWL6do5czdRSs0_hzkYacClbjUMRXUvsGunDRpw0vzv9kOA7g-8KJ7oweyfIbHd9j46qHBwGw80n1Ojv3MB0hQTT8GowSV9bgBgb5lDnp-dQtpTCgoYZCIxK7B4FYw0XRalteB7HaW0WgYsYQ=s681" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weight loss: 5 healthy soups to have this winter season" border="0" data-original-height="383" data-original-width="681" src="https://blogger.googleusercontent.com/img/a/AVvXsEhMjiP48qTdcf81aLnVScAl3FVFdSk8DDzaELsTgKdaVVWL6do5czdRSs0_hzkYacClbjUMRXUvsGunDRpw0vzv9kOA7g-8KJ7oweyfIbHd9j46qHBwGw80n1Ojv3MB0hQTT8GowSV9bgBgb5lDnp-dQtpTCgoYZCIxK7B4FYw0XRalteB7HaW0WgYsYQ=s16000" title="Weight loss: 5 healthy soups to have this winter season" /></a></div><br /><p></p><p><span style="font-family: times; font-size: x-large;"><b>N</b></span><span style="font-family: times; font-size: medium;">othing can be possibly more comforting than a bowl of well-prepared vegetarian soup during the winter season which can also help in reducing weight. As much as it is tempting, it is also healthier than eating vegetables separately, having a mix of a variety of greens and leaves thrown into a bowl. A warm bowl of soup is just the right recipe to lift the mood and restore vital functions and also burn fat easily. It is also easy to cook.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">So here are some easy-peasy recipes that you can readily prepare at home for your family members. Another good thing about soup is it is liked by all age groups – sometimes a little salty or tangy and other times just bland. Also, it will super easy burn your fat too.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">1) Cabbage soup</span></h1><p><span style="font-family: times; font-size: medium;">This one is sure to catch the attention of many who love to relish soups. You can make this heavenly delight using an assortment of vegetables with cabbage. It’s filling, flavorful, and surely a great slurp that would take your taste buds on a ride.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">2) Green Pea Soup</span></h1><p><span style="font-family: times; font-size: medium;">Green peas are naturally sweet legumes loaded with vitamins and antioxidants. Tired of the regular aloo matar at home? It’s time to treat your taste buds to green pea soup. Prepare it at any time of the day without much hassle.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">3) Tomato Soup</span></h1><p><span style="font-family: times; font-size: medium;">Fresh carrots and tomatoes come together to create this drool-worthy preparation. Tomato carrot soup reflects a classic blend of the two food items cooked with mild spices. Carrots and tomatoes are low on calories and promote weight loss. During winters, a bowl of this soup is all you need after a tiring day at work.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h4 style="text-align: left;"><span style="font-family: times; font-size: x-large;">4) Chickpea soup</span></h4><p><span style="font-family: times; font-size: medium;">This soup and your weight loss plan can go hand in hand. Chickpeas are packed with vitamins, minerals, and fibers. Including this soup into your diet will help you feel satiated and reduce food cravings.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">5) Bajra soup</span></h1><p><span style="font-family: times; font-size: medium;">Bajra soup will help keep your body warm during the ongoing winter season. Apart from helping in weight loss, this delectable soup also helps indigestion. It works like magic for diabetics as well as breastfeeding mothers.</span></p><p><br /></p><p><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></b></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></b></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; color: #3e3f3c; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-90923913560052329522021-12-31T12:10:00.002+05:302021-12-31T12:10:36.944+05:30Try These Korean Tips for a Leaner and Healthier Body<p><span style="font-family: times; font-size: medium;"> </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: times; font-size: medium;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhryW5j-uksu1dHmJeZu0tGMehPsIlg01q36QXzrGSD5CUAKut8kVvvusg3gfNuRitDy1o8VjpQSZ3eke3_6pzIWpl7QqMB40pL6XkCkhihI_4f0lKEtrGXTFG_jTKDRXTRrO2x5KrKjSjSyd5lmcJf7b6ZQ371Yx_3XXWfqNNOUVKmpLPgb0hvgzN8qA=s1024" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Try These Korean Tips for a Leaner and Healthier Body" border="0" data-original-height="575" data-original-width="1024" src="https://blogger.googleusercontent.com/img/a/AVvXsEhryW5j-uksu1dHmJeZu0tGMehPsIlg01q36QXzrGSD5CUAKut8kVvvusg3gfNuRitDy1o8VjpQSZ3eke3_6pzIWpl7QqMB40pL6XkCkhihI_4f0lKEtrGXTFG_jTKDRXTRrO2x5KrKjSjSyd5lmcJf7b6ZQ371Yx_3XXWfqNNOUVKmpLPgb0hvgzN8qA=s16000" title="Try These Korean Tips for a Leaner and Healthier Body" /></a></span></div><span style="font-family: times; font-size: medium;"><br /></span><p></p><p><span style="font-family: times; font-size: x-large;"><b>K</b></span><span style="font-family: times; font-size: medium;">oreans are known for their flawless glowing skin and overall healthy body. In particular, Korean celebs make it seem like they are never ageing beings. But their genes are not the only factor that plays a role here as the Korean lifestyle is naturally healthy and most Korean people follow a strict regime to stay lean all year round. Below are some Korean tips to follow which will help you get leaner by losing some weight while also helping in retaining that healthy body.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Eggs </span></h1><p><span style="font-family: times; font-size: medium;">Koreans prefer to start their day with a hard-boiled egg in the breakfast. Eggs have abundance of nutrients especially lean protein that helps you perform your daily activities. Experts suggest that incorporating eggs in your daily diet boosts metabolic activity and keeps a person full for a longer period of time thus facilitating weight loss. From being fried or poached, Eggs can also be prepared in various ways.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Greens for lean </span></h1><p><span style="font-family: times; font-size: medium;">According to a study, Koreans have the highest daily vegetable consumption in the world. Apart from seafood and pickles, Koreans often load their plates with veggies like cabbage, sweet potato, zucchini and bean sprouts among others. Vegetables are low in calories and are a rich source of fibre while they also help lower cholesterol levels, leading to a healthier and leaner body.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Active lifestyle </span></h1><p><span style="font-family: times; font-size: medium;">You will see Koreans often ditching private or public transport for walking to reach somewhere which not only keeps them active but also helps burn more calories. Koreans combine their clean and nutritious diet with an active lifestyle which makes them look younger than their actual age.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Fermented food </span></h1><p><span style="font-family: times; font-size: medium;">Fermentation of food has been long used in Korean culture to preserve food and make it last longer. Doenjang, Kimchi, Gochujang are some of the popular fermented foods of Korea that aid digestion and expedite weight loss by reducing inflammation in the body.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Rice</span><span style="font-family: times; font-size: medium;"> </span></h1><p><span style="font-family: times; font-size: medium;">Rice </span><span style="font-family: times; font-size: large;">is the most common staple food of Korea and any meal is incomplete without. Koreans mostly prefer rice over any kind of bread. Rice has low-fat content and is also easily digested in our body making it a suitable option to include in our weight loss diet.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><br /></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; color: #3e3f3c; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-57714533295472363692021-12-13T11:51:00.000+05:302021-12-13T11:51:36.579+05:30How To Build Strength And Muscle From Squats? <p><span style="font-family: times; font-size: medium;"> </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: times; font-size: medium;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEje5cn-2GEiMHlJiz1IsTuZPEgI-6ZSritUXiGb6sKK7VFdNBJRaszvf0wBBDmI0jK8djiSlk9UJUtg4YnuP6yofHmpCLPXoqmAVTmgaCxO6L_zFyuRDhWVX7rwKfbUB0jqzUvz_EqMMhPnEgUKmpc1yU7nW48vQp7TKgao6KHq9-5AnmQOTHXNZhbLTw=s1000" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="How to build strength and muscle from squats — no weights required" border="0" data-original-height="1000" data-original-width="1000" src="https://blogger.googleusercontent.com/img/a/AVvXsEje5cn-2GEiMHlJiz1IsTuZPEgI-6ZSritUXiGb6sKK7VFdNBJRaszvf0wBBDmI0jK8djiSlk9UJUtg4YnuP6yofHmpCLPXoqmAVTmgaCxO6L_zFyuRDhWVX7rwKfbUB0jqzUvz_EqMMhPnEgUKmpc1yU7nW48vQp7TKgao6KHq9-5AnmQOTHXNZhbLTw=s16000" title="How to build strength and muscle from squats — no weights required" /></a></span></div><span style="font-family: times; font-size: medium;"><br /></span><p></p><p><span style="font-family: times; font-size: large;"><b>Squats are a key exercise for building muscle in your lower body and core. </b></span></p><p><span style="font-family: times; font-size: medium;">To make them more effective without weight, experts recommend adding a tempo or partial reps.</span></p><p><span style="font-family: times; font-size: medium;">Squats are a foundational exercise for lower body and core strength and can be done with just your body weight.</span></p><p><span style="font-family: times; font-size: medium;">Strategies like adding a tempo or partial rep and variations like a curtsy, pistol, or plyometric squats can help you take your squat gains to the next level without needing to hit the gym, according to experts.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Slow down the movement</span></h1><p><span style="font-family: times; font-size: medium;">The simplest way to make bodyweight squats more challenging is to add a tempo, or timed counts to any portion of the movement.</span></p><p><span style="font-family: times; font-size: medium;">For instance, you might count to five as you lower down to the bottom of the squat, or back up to standing. You can also add an isometric hold, pausing at the bottom of the movement as your muscles are working for a count of three to five seconds. </span></p><p><span style="font-family: times; font-size: medium;">Any tempo squat variety works by ramping up the difficulty to provide more stimulus for you to get stronger.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Add partial reps</span></h1><p><span style="font-family: times; font-size: medium;">A 1 3/4 squat, for instance, involves lowering down into a squat, then rising 75% of the way to standing, then back to a low squat before standing up and repeating. </span></p><p><span style="font-family: times; font-size: medium;">Similar to tempo squats, partial reps work by increasing the amount of time your muscles are under tension. They force you to continue working through part of the exercise without releasing the contraction on your muscles, by returning to a full standing position.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Adjust the angle of the movement</span></h1><p><span style="font-family: times; font-size: medium;">Squats are great for working your lower body, but to progress your fitness, it can be helpful to modify the exercise to target specific muscle groups. Adjusting your squat position can help work different parts of your glutes, as well as your quads and hamstrings for better gains.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Try more advanced variations like single-leg squats or squat jumps</span></h1><p><span style="font-family: times; font-size: medium;">More advanced athletes can continue progressing their bodyweight fitness by switching over to a single-leg squat variation, or pistol squat, which may be too challenging for beginners to do effectively.</span></p><p><span style="font-family: times; font-size: medium;">For a different kind of challenge, try a plyometric or explosive version of squats by adding a jump at the top of the movement. In addition to providing more resistance, since you need to push your bodyweight not just to standing but off the ground, jump squats elevate your heart rate to provide a cardio boost too.</span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Superset squats with other exercises</span></h1><p><span style="font-family: times; font-size: medium;">To build more muscle and strength from bodyweight squats, you can also combine them with other movements into a superset, or sequence of exercises with no rest in between. </span></p><p><span style="font-family: times; font-size: medium;">Bodyweight movements that pair well with squats to challenge your lower body include lunges, donkey kicks, or fire hydrants. Some examples of full-body exercises to superset with squats are burpees, push-ups, or plank holds. </span></p><p><span style="font-family: times; font-size: medium;">You can also stack multiple variations of squats together, such as adding a tempo to jump squats or 1 3/4 rep curtsy squats.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: large; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-family: montserrat, sans-serif; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; 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border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><br /></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></p><h2 class="module-newsletter-title" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #db0021; font-family: montserrat, "helvetica neue", helvetica, arial, sans-serif; font-size: 24px; font-stretch: normal; letter-spacing: 0.1px; line-height: 1; margin: 0px 0px 0.17647em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Want more?</span></span></h2><h4 aria-level="3" role="heading" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #2c3e50; font-family: Merriweather, sans-serif; font-size: 18px; margin: 0px 0px 0.363em; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; color: #3e3f3c; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-54498885998045843932021-12-06T11:07:00.000+05:302021-12-06T11:07:51.709+05:30Crush Your Core The 15 Best Abs Exercises That'll Get You Stronger Your Core In No Time<p><span style="font-family: times; font-size: medium;"> </span></p><p><span style="font-family: times; font-size: x-large;"><b>I</b></span><span style="font-family: times; font-size: medium;">n case you missed it, your core impacts everything you do, even workouts that you wouldn’t consider to be associated with your abs, exactly. And yep, a strong core means so much more than having societally championed “six-pack abs.” Whether you want to squat heavyweights, improve your balance, hike up the stairs with ease, run fast or long distances, and more, your core plays a major role in your ability to carry out such tasks. (Seriously.) In order to get a strong core to help you with all these activities, though, here’s what you’ll need to do: abs exercises, which is why <b>NICK FITNESS EXPERT</b> rounded up the best-of-the-best ab movements just for you.</span></p><p><span style="font-family: times; font-size: medium;">First, however, you should have a little more information about your core before you start. Technically, your core consists of the muscles between your chest and your hips. However, you've probably heard the most about your rectus abdominis (a.k.a. your six-pack muscles, which run down the front of your stomach), transverse abdominis (deep abs muscles that wrap around your stomach), and obliques (otherwise known as your side abs, which help you rotate). A successful ab workout incorporates movements that use *all* of these major muscles—preferably at the same time.</span></p><p><span style="font-family: times; font-size: medium;">As you approach this workout, focus on pulling your navel in toward your spine to keep your abs muscles engaged. If you're doing a movement on your back, make sure to press your lower back into the floor so your abs do the work—not your spine.</span></p><p><span style="font-family: times; font-size: x-large;"><b>Time:</b></span><span style="font-family: times; font-size: medium;"> <b>10 to 20 minutes </b></span></p><p><span style="font-family: times; font-size: x-large;"><b>Equipment:</b></span><span style="font-family: times; font-size: medium;"> <b>Resistance band, yoga block (both optional) </b></span></p><p><span style="font-family: times; font-size: x-large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> <b>Abs, core </b></span></p><p><span style="font-family: times; font-size: x-large;"><b>Instructions:</b></span><span style="font-family: times; font-size: medium;"> Choose three exercises from the list below. Perform each for 30 to 60 seconds, then immediately continue to your next move. Once you've completed all three, rest for 15 to 30 seconds, then repeat for three to five total rounds.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgLH5lBJKltfEdbw_DG82yaeTSvxHSOZ9djamm0EGYv2hodvlsrHMTXr-KfmiIIqfoX9cmOkzeocoppoMnzbn2sBxU0G58rFlIH7kh00xI48WYnsJRbOELJVoWliAjIXEdIUhviImMDa_k3pVS0KcW6urxmm7e8w7tjIBeRgTTjz-uI-7i3r6dR66gN8g=s550" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Glue Bridge March" border="0" data-original-height="468" data-original-width="550" src="https://blogger.googleusercontent.com/img/a/AVvXsEgLH5lBJKltfEdbw_DG82yaeTSvxHSOZ9djamm0EGYv2hodvlsrHMTXr-KfmiIIqfoX9cmOkzeocoppoMnzbn2sBxU0G58rFlIH7kh00xI48WYnsJRbOELJVoWliAjIXEdIUhviImMDa_k3pVS0KcW6urxmm7e8w7tjIBeRgTTjz-uI-7i3r6dR66gN8g=s16000" title="Glue Bridge March" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">1. Glue Bridge March </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Lie on your back with your legs bent, heels under knees, feet flat on the floor. Extend your arms over your chest, palms facing. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee over your hip, maintaining 90-degree angle of that leg. Hold for a moment, then lower your right foot. Repeat with the left. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.</b> </span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis, transverse abs </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> Not only does this exercise fire up two sections of your abs, but it works your glutes, too, which will help with your overall stability.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiBVYzBe5XwO5q--wP2H1a6IwoEnQ2WihTrrrd3doicnSPHAVfrYnF74ua9ilYGwC1GWQTuTfKqzDGlpNqesvjbgL_WGAA_VmaU58F6rmAze8JxVWd8nwGvsABPeIqMhT5Irl3M2AD3dxkIprU9DcEb4YCtaY7bLpVpKAAIKwntfLuepP0CD1gfkEMvDQ=s554" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mountain Climber" border="0" data-original-height="554" data-original-width="554" src="https://blogger.googleusercontent.com/img/a/AVvXsEiBVYzBe5XwO5q--wP2H1a6IwoEnQ2WihTrrrd3doicnSPHAVfrYnF74ua9ilYGwC1GWQTuTfKqzDGlpNqesvjbgL_WGAA_VmaU58F6rmAze8JxVWd8nwGvsABPeIqMhT5Irl3M2AD3dxkIprU9DcEb4YCtaY7bLpVpKAAIKwntfLuepP0CD1gfkEMvDQ=s16000" title="Mountain Climber" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">2. Mountain Climber </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start in a plank position. Drive right knee toward chest, return to a plank and quickly repeat with left knee. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> Yup, this workout makes your core seriously burn and gets your heart pumping, a combo that's sure to help you up your fitness game.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiYxmg5H069JiE7DL_qEWQV4WrnJTD4YUMRHziV_vCkdcz1F3NjQkxQ_KAn7DGYPA6IPvNhuhZ_Rua-2Zd4lKsmHuQ6yiRcBmvDqcdatvGrOJICdguHmSBWSNj5OJXx8xjXR-kaKU2KHFvF8PQDuwTDoR3aUCS_FsLCyQO75I-jRd0xrwpo-FI_biSyKw=s1100" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Plank With Knee Tap" border="0" data-original-height="1100" data-original-width="1100" src="https://blogger.googleusercontent.com/img/a/AVvXsEiYxmg5H069JiE7DL_qEWQV4WrnJTD4YUMRHziV_vCkdcz1F3NjQkxQ_KAn7DGYPA6IPvNhuhZ_Rua-2Zd4lKsmHuQ6yiRcBmvDqcdatvGrOJICdguHmSBWSNj5OJXx8xjXR-kaKU2KHFvF8PQDuwTDoR3aUCS_FsLCyQO75I-jRd0xrwpo-FI_biSyKw=s16000" title="Plank With Knee Tap" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">3. Plank With Knee Tap </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Get into a plank position, with your elbows stacked under your shoulders. Slowly and with control, lower both knees until they kiss the ground. Then return to a plank position. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.</b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> This slow movement helps you engage your core while also easing strain on your neck by allowing your knees to periodically touch the ground.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjm0_n7hoHSmFchnAjoMLLamCBzU-_kBaBqyQAahFOngvKt0on9AovKwKT7nfG_nIA73goGls-xiYBk4ttD7bmWkJSw_5w6gWRFocpZeQYPe72Htgljr9l8C-ss975Ex57mSaVXZjdTLMQFOSu6zAGMpxJpo9giTWkGBbmPYiYnq_Ay820imI0LmBu-iw=s1024" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Shoulder Tap And Jack" border="0" data-original-height="833" data-original-width="1024" src="https://blogger.googleusercontent.com/img/a/AVvXsEjm0_n7hoHSmFchnAjoMLLamCBzU-_kBaBqyQAahFOngvKt0on9AovKwKT7nfG_nIA73goGls-xiYBk4ttD7bmWkJSw_5w6gWRFocpZeQYPe72Htgljr9l8C-ss975Ex57mSaVXZjdTLMQFOSu6zAGMpxJpo9giTWkGBbmPYiYnq_Ay820imI0LmBu-iw=s16000" title="Shoulder Tap And Jack" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">4. Shoulder Tap And Jack </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Get into a plank position, with your hands stacked directly under your shoulders. Keeping your core engaged, tap your right shoulder with your left hand as you jump your feet outward. Return to start. Repeat on the opposite side. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> obliques, transverse abs, rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> Not only does this work all aspects of your core, but the move also allows you to get your heart rate up for a boost of cardio.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEildLMzcGq9dquDv1iNcAB5ZTA1-3iQhCDmGIT8gBV9Os1CDHap9C8gD6RX1YHroafHij5M-rUxhxSU3xHCwgpoJ0Wd62HVf7ph7t-NvkCOrm5gZvnNR9q2_EDgRhMrQwgbitCqN5lZ7ZkXFEjlNI5PqPmL99o5HelV3Ada0EpCCp--eZ05sjM5-obZqQ=s530" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Leg Lower" border="0" data-original-height="353" data-original-width="530" src="https://blogger.googleusercontent.com/img/a/AVvXsEildLMzcGq9dquDv1iNcAB5ZTA1-3iQhCDmGIT8gBV9Os1CDHap9C8gD6RX1YHroafHij5M-rUxhxSU3xHCwgpoJ0Wd62HVf7ph7t-NvkCOrm5gZvnNR9q2_EDgRhMrQwgbitCqN5lZ7ZkXFEjlNI5PqPmL99o5HelV3Ada0EpCCp--eZ05sjM5-obZqQ=s16000" title="Leg Lower" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">5. Leg Lower</span><span style="font-family: times; font-size: medium;"> </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start lying on back with arms on mat and hands under butt, palms down, legs raised at a 90-degree angle from the floor, feet flexed. Slowly lower legs as far down as possible without back lifting off the ground. Return to start. That’s one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> transverse abs, rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> You're able to fully engage your abs by moving slowly downward without the injury-risk associated with faster movements.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhD8764vcrJ2yiLhTzlyyq86nTlOhEBGJnSxE59UXy8-z2eIG5ByhHE6b5YV1wTdNhfsN5gplHwy-Dkf8HjogdDDjjIMOy8JkjhcHNYNv_IA6G4UCY92Cu2v3-H5c2A0niOOZdUOfCSErj3o93WUU3TBBNUQtSc3li8vYrhwlAnTPEsL8RjYSm-jj4qXA=s1008" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deadbug" border="0" data-original-height="994" data-original-width="1008" src="https://blogger.googleusercontent.com/img/a/AVvXsEhD8764vcrJ2yiLhTzlyyq86nTlOhEBGJnSxE59UXy8-z2eIG5ByhHE6b5YV1wTdNhfsN5gplHwy-Dkf8HjogdDDjjIMOy8JkjhcHNYNv_IA6G4UCY92Cu2v3-H5c2A0niOOZdUOfCSErj3o93WUU3TBBNUQtSc3li8vYrhwlAnTPEsL8RjYSm-jj4qXA=s16000" title="Deadbug" /></a></div><br /><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">6. Deadbug</span><span style="font-family: times; font-size: medium;"> </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start lying on back with arms extended toward ceiling in line with shoulders and legs bent to 90 degrees (knees above hips). Keep low back pressed into the floor, engage abs, and slowly extend and lower right leg until heel nearly touches floor and left arm until your hand nearly touches floor overhead at the same time. Pause, then return to start and repeat on the opposite side. That’s one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis, obliques, transverse abs </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> This slow-and-controlled move strengthens and stabilizes (good for posture and easing low-back pain) without the threat of neck strain.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj43WGiKBp_MIQ8OuVU14PPKkg0zthHpkYGAxXzLgZkpgIgMEzkbvEzTOAyqEFrVPY82SDFigDaaNm1-v9Cg5RBpE-4n2muVEWb5hwsg85dZUN6l1L_n0hw6XFkN72oH9MG5jRL6dqLsvvm1em5ZI-NMBEVdad--KFoGlSYTj3N246HzNZUnQTZie-Sjw=s555" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="V-Up" border="0" data-original-height="555" data-original-width="550" src="https://blogger.googleusercontent.com/img/a/AVvXsEj43WGiKBp_MIQ8OuVU14PPKkg0zthHpkYGAxXzLgZkpgIgMEzkbvEzTOAyqEFrVPY82SDFigDaaNm1-v9Cg5RBpE-4n2muVEWb5hwsg85dZUN6l1L_n0hw6XFkN72oH9MG5jRL6dqLsvvm1em5ZI-NMBEVdad--KFoGlSYTj3N246HzNZUnQTZie-Sjw=s16000" title="V-Up" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">7. V-Up</span><span style="font-family: times; font-size: medium;"> </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start lying on back with legs extended and arms by sides, both on mat. In one movement, lift upper body, arms, and legs, coming to balance on tailbone, forming a "V" shape with body. Lower back down. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> Because it involves lifting your arms and legs, this difficult move gets your heart rate up while pushing your core strength to its limit.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiNqeJ1OwQD3gNvYxfTJD8sr8Br8ExoG3O4wGdhBpkDKOvn3WxVChXXc6WcWyTUE8_jp-OHhqJANRJnTSOmnZoW2Cyiy47Gy2XN5PbzL00eWZvJBjK3xopNaWPeXVM4MU_OJcNgAcwnD_YAaJLXElaPpQEs62J-aniTktHRu7TviBgn-iK0mlbYTPFgxA=s860" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Side Plank" border="0" data-original-height="682" data-original-width="860" src="https://blogger.googleusercontent.com/img/a/AVvXsEiNqeJ1OwQD3gNvYxfTJD8sr8Br8ExoG3O4wGdhBpkDKOvn3WxVChXXc6WcWyTUE8_jp-OHhqJANRJnTSOmnZoW2Cyiy47Gy2XN5PbzL00eWZvJBjK3xopNaWPeXVM4MU_OJcNgAcwnD_YAaJLXElaPpQEs62J-aniTktHRu7TviBgn-iK0mlbYTPFgxA=s16000" title="Side Plank" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">8. Side Plank</span><span style="font-family: times; font-size: medium;"> </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start lying on side with right forearm flat on the floor, elbow under shoulder, and both legs extended. Body should form a straight line from head to feet, which are either stacked or staggered. Engage your core and lift hips up. <b>Hold for 30 seconds, then repeat on the other side and immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> obliques, transverse abs, rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> By working your core, hips, and shoulders one side at a time, side planks help you avoid strength imbalances.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhXEfWslx5BoS25yo_7huU6PuJRluyCCbO68qxFgwvruOY4Q8AGu-x25WMviB7W_MCBkZPuPN0wW8_xL_aj1o0Ow5ksOG_LV0t36khB_F0pYZ1QflDPt_SITJO76He4LisUXMsZBpeK90VgMGTC1Nn9zoqrv78t2-Hbf4STQfR-DC2yturdNcaaGcDUDA=s2048" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Reverse Crunch" border="0" data-original-height="2048" data-original-width="1736" src="https://blogger.googleusercontent.com/img/a/AVvXsEhXEfWslx5BoS25yo_7huU6PuJRluyCCbO68qxFgwvruOY4Q8AGu-x25WMviB7W_MCBkZPuPN0wW8_xL_aj1o0Ow5ksOG_LV0t36khB_F0pYZ1QflDPt_SITJO76He4LisUXMsZBpeK90VgMGTC1Nn9zoqrv78t2-Hbf4STQfR-DC2yturdNcaaGcDUDA=s16000" title="Reverse Crunch" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">9. Reverse Crunch </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start lying on back, legs lifted so thighs are perpendicular to ground and knees are bent. Press lower back into mat, then curl knees into chest to lift hips off the ground. Return to start with control. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> The reverse crunch fires up your rectus abdominis, transverse abdominis, and obliques without straining your neck and back.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjQWkMp_XbiPupfBk8Hr01_5RfH7ee_rl9h0k9edrCCRvIxnE9c4u37CGvayQwvBTgemu5FP5LkKGsEjk9vTeOL2QHoKVo6wB5iTJbMrCigzcxF2QzsKWmZJQmA57UJPAb1I0nZVmztn6Tl5XuRg3sMNUqocKbQoVFTfbdWvppMlFDt0299TZnDGkiTnQ=s1432" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Hollow Rock with Hold" border="0" data-original-height="1432" data-original-width="1432" src="https://blogger.googleusercontent.com/img/a/AVvXsEjQWkMp_XbiPupfBk8Hr01_5RfH7ee_rl9h0k9edrCCRvIxnE9c4u37CGvayQwvBTgemu5FP5LkKGsEjk9vTeOL2QHoKVo6wB5iTJbMrCigzcxF2QzsKWmZJQmA57UJPAb1I0nZVmztn6Tl5XuRg3sMNUqocKbQoVFTfbdWvppMlFDt0299TZnDGkiTnQ=s16000" title="Hollow Rock with Hold" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">10. Hollow Rock with Hold </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Sit on a mat with legs bent. (For an extra challenge, place a yoga block between knees.) Squeeze legs together and engage abs to lift bent legs so calves are parallel to the floor. Roll body backward until your middle back touches the floor. Then, with control, rock body back to the starting point. Pause here for three seconds. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis, transverse abs, obliques </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> This advanced move is a true test of core strength. You can up the challenge even more by adding ankle weights.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjAOfOiLNx3t7bncZdiJ71EQAgGTSDYntQAEJhie-KvDzUfrnt9PNmyK7h_d4rWw_oOAv_qM8SJ-7YGcBog-YooyElnDpce_6Q6uIaIlm8P7TPHJvJZxFO4Cg9I6Z34o_vjaJW1p5oAJCbe35MwRHahRBn6hbNcIp4y0O_xCo99--gBewwR8jx4rNdlZQ=s536" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Lateral Bear Walk" border="0" data-original-height="360" data-original-width="536" src="https://blogger.googleusercontent.com/img/a/AVvXsEjAOfOiLNx3t7bncZdiJ71EQAgGTSDYntQAEJhie-KvDzUfrnt9PNmyK7h_d4rWw_oOAv_qM8SJ-7YGcBog-YooyElnDpce_6Q6uIaIlm8P7TPHJvJZxFO4Cg9I6Z34o_vjaJW1p5oAJCbe35MwRHahRBn6hbNcIp4y0O_xCo99--gBewwR8jx4rNdlZQ=s16000" title="Lateral Bear Walk" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">11. Lateral Bear Walk</span><span style="font-family: times; font-size: medium;"> </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off of the floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, move hands and feet left for three steps. (Don’t let feet or hands cross.) Then, move hands and feet right for three steps. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> obliques, rectus abdominis, transverse abs </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> In addition to hitting your entire core, this more unusual movement pattern is great for coordination.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhhX5sxwclFmHtY7C7Rv6yt-uYCIzmkbEFbKVRhcy3qB-C2P77GQlmGCp5nCGlU90AgbSG43Vd_t6TCiSQfPyhO5FqG2bjJ0J4I5MwLp6iwZXGIRv9x2ryL4ZWVBGB3rIyPikkxuYsLHJXytae54l06gDdFUTOEsyoLHAe0tIrez0kZ6zXbf3Y4BbzHrQ=s1362" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Bear Crawl" border="0" data-original-height="698" data-original-width="1362" src="https://blogger.googleusercontent.com/img/a/AVvXsEhhX5sxwclFmHtY7C7Rv6yt-uYCIzmkbEFbKVRhcy3qB-C2P77GQlmGCp5nCGlU90AgbSG43Vd_t6TCiSQfPyhO5FqG2bjJ0J4I5MwLp6iwZXGIRv9x2ryL4ZWVBGB3rIyPikkxuYsLHJXytae54l06gDdFUTOEsyoLHAe0tIrez0kZ6zXbf3Y4BbzHrQ=s16000" title="Bear Crawl" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">12. Bear Crawl</span><span style="font-family: times; font-size: medium;"> </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off of the floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, slowly step opposite hand and foot forward, repeating with other hand and foot for four steps total. Then, reverse the movement to step backward and return to start. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis, transverse abs </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> The bear crawl fires up all of your major muscle groups to improve your muscular endurance. Speed it up and you'll get some cardio perks, too.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi-mW0gJVzdDHblWYxdGl3XpHX2X3ZeuAWbadW4iGPsIfolUP_bt-yZOVR9mjlRBPfMcQAE8uiG52sUJoDrZm4jKS8HNW23ZGeoDEZYEueNGI0vWeBQtHI3FkRx1b2WaicBytHh7PsIeDrgaAM1KPbIAGUe5SxcRHQGiu60rCNvlLRFRO-rC3SkQpP0YA=s700" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Heel Taps" border="0" data-original-height="420" data-original-width="700" src="https://blogger.googleusercontent.com/img/a/AVvXsEi-mW0gJVzdDHblWYxdGl3XpHX2X3ZeuAWbadW4iGPsIfolUP_bt-yZOVR9mjlRBPfMcQAE8uiG52sUJoDrZm4jKS8HNW23ZGeoDEZYEueNGI0vWeBQtHI3FkRx1b2WaicBytHh7PsIeDrgaAM1KPbIAGUe5SxcRHQGiu60rCNvlLRFRO-rC3SkQpP0YA=s16000" title="Heel Taps" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">13. Heel Taps </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start on back with knees bent and feet on floor, hands by hips. Lift chest toward the ceiling, keeping neck relaxed and bringing shoulder blades off the ground. Tap right hand to outside of right ankle, flexing right obliques in the process. Come back to center, keeping shoulders off ground, then tap left hand to outside of left ankle. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> obliques </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> Easy-to-understand heel taps target your obliques in a big way. You'll feel the burn instantly.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi15qUh__UICfBKyrw9qXRq4TywUfu59wFOgv5RP7Cs2IV5472vddfF8HQ0cHe5mID97y1JrIEFMD3Q-CZf3T__dWPFaj_TgjUs58Z3eK6p-pcSNPYb0QH31BxABxf3MTnDxCfkuki-YJqomClavwaKbM_Yfzc9Gncyf8mLPYYmlcYehUm67jCdwuggjw=s1185" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cross-Body Iso Deadbug" border="0" data-original-height="1158" data-original-width="1185" src="https://blogger.googleusercontent.com/img/a/AVvXsEi15qUh__UICfBKyrw9qXRq4TywUfu59wFOgv5RP7Cs2IV5472vddfF8HQ0cHe5mID97y1JrIEFMD3Q-CZf3T__dWPFaj_TgjUs58Z3eK6p-pcSNPYb0QH31BxABxf3MTnDxCfkuki-YJqomClavwaKbM_Yfzc9Gncyf8mLPYYmlcYehUm67jCdwuggjw=s16000" title="Cross-Body Iso Deadbug" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">14. Cross-Body Iso Deadbug </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start by lying on back with hands at sides and legs straight, feet flexed. Bring left knee and right hand together at hip level and actively push them into each other until abs begin to tremble. Hold for 10 seconds, then switch sides. That's one rep. Hold for 30 seconds, then repeat on the other side and immediately continue on to your next move. <b>Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> obliques, rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> This move is beginner-friendly, easy on your head and neck, and quick to make your six-pack muscles shake.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">15. Triple Triple </span></h1><p><span style="font-family: times; font-size: large;"><b>How to:</b></span><span style="font-family: times; font-size: medium;"> Start on back, with knees bent, feet on floor about six inches from butt, and hands behind head. Crunch chest up toward the ceiling three times, keeping lower back pressed into the mat. Then, bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips two to three inches off the mat each time. That's one rep. <b>Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds. </b></span></p><p><span style="font-family: times; font-size: large;"><b>Good for:</b></span><span style="font-family: times; font-size: medium;"> rectus abdominis </span></p><p><span style="font-family: times; font-size: large;"><b>Why it rocks:</b></span><span style="font-family: times; font-size: medium;"> This combo move targets your six-pack muscles from top to bottom and makes it easier to churn out lots of reps without tweaking your neck.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span class="content-topics-header" face="montserrat, sans-serif" style="background: 0px 0px; 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border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-15170240831954339232021-11-16T11:18:00.000+05:302021-11-16T11:18:24.492+05:30If You're Trying to Shed Those Extra Kilos You Should Avoid Fibre Rich Food<p> </p><p><span style="font-family: Merriweather; font-size: x-large;"><b>W</b></span><span style="font-family: Merriweather; font-size: medium;">eight Loss Tips: Weight loss routines require dedication and hard work. Along with this, sheer will and dedication are needed. However, you need to keep a tab on the kind of food you consume as diet plays a major role in weight loss routine. Fibre-rich food is essential to losing weight. However, excess of anything is bad. Soluble fibre like whole grain, fruits, and veggies have increased healthy gut bacteria levels and helped in gut health.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><p><span style="font-family: Merriweather; font-size: medium;">Along with the health benefits, fibre keeps the body fuller and prevents unhealthy snacking and binge eating. This helps in keeping the tab on the overall calorie intake level. By excess consumption of fibre, it can be difficult to lose weight.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhJ6ZKHUfT2IGjzuNItQlkK2xET42P0SRoSnfah7zNp-KULMy-pmmGISD9KRvzOtQdRWEI9RA76Vrp6rrHk9rPHm4r8ql59YGtzK6yd05l26PhYKfPVCd55p_xn4pYOWy5PzFawXhzKRGZbBXmyha6crOdqkTUeqMnagtNtF_V66rgnn5kCQhFx6YRrsw=s800" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Quick Oats" border="0" data-original-height="445" data-original-width="800" src="https://blogger.googleusercontent.com/img/a/AVvXsEhJ6ZKHUfT2IGjzuNItQlkK2xET42P0SRoSnfah7zNp-KULMy-pmmGISD9KRvzOtQdRWEI9RA76Vrp6rrHk9rPHm4r8ql59YGtzK6yd05l26PhYKfPVCd55p_xn4pYOWy5PzFawXhzKRGZbBXmyha6crOdqkTUeqMnagtNtF_V66rgnn5kCQhFx6YRrsw=s16000" title="Quick Oats" /></a></div><br /><span style="font-family: Merriweather; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: Merriweather; font-size: x-large;">Quick Oats</span></h1><p><span style="font-family: Merriweather; font-size: medium;">One of the healthy breakfasts is oatmeal. Oatmeal helps in shedding those extra kilos. Even though oatmeal is loaded with rich fibre, protein and other nutrients that help in losing weight. However, not all oatmeal is good for health. Quick oats that are highly processed, high in calories or contain sugar, are unhealthy for the body. This can lead to a high glycemic index and it can lead to a spike in blood sugar levels quickly.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjyDontgRi6phdUtuixFl95GGkEvS46sxx8y3McqTaNj3vK0qPOjuwVRqwKCGanPM3Ep3k2dnsqtnWBnr1A5cpqtFp5lSN9HoUTq1Cqp0gA8hXxGWHkCZgNHmSD816dgnAoHX9pi2kEp0UvYoiBB8pJV2vCYEa26Hj0HDpuE_ZY3IsXJGDOSdCZVoTq4Q=s1779" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Whole Wheat Bread" border="0" data-original-height="1334" data-original-width="1779" src="https://blogger.googleusercontent.com/img/a/AVvXsEjyDontgRi6phdUtuixFl95GGkEvS46sxx8y3McqTaNj3vK0qPOjuwVRqwKCGanPM3Ep3k2dnsqtnWBnr1A5cpqtFp5lSN9HoUTq1Cqp0gA8hXxGWHkCZgNHmSD816dgnAoHX9pi2kEp0UvYoiBB8pJV2vCYEa26Hj0HDpuE_ZY3IsXJGDOSdCZVoTq4Q=s16000" title="Whole Wheat Bread" /></a></div><br /><span style="font-family: Merriweather; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: Merriweather; font-size: x-large;">Whole Wheat Bread</span></h1><p><span style="font-family: Merriweather; font-size: medium;">Brown and white bread are known for weight-loss components. The fibre present in whole wheat bread has a minimal presence as compared to other types of bread. However, they are unhealthy and are low in nutrients when compared to fruits and vegetables. For a faster weight loss plan, you should avoid it.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhurX2dan8lj5sAi1ucgvfBeKQfdFiY68EUxIj3LI4niJ5zrNE_m8pHSE0jhY3kzTckN1w5T40T7xIaVwQDQHLeRuWt6pIGvcWCvxqSq0NL9Mgjz6uVQvuaz7p5_IcZ4Pst8W0eVJoqH6TFXdozO1GKosr-CsMfnkIfL_Z7i66iMnlSNYevDBxEHs-JkQ=s1280" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Soup" border="0" data-original-height="720" data-original-width="1280" src="https://blogger.googleusercontent.com/img/a/AVvXsEhurX2dan8lj5sAi1ucgvfBeKQfdFiY68EUxIj3LI4niJ5zrNE_m8pHSE0jhY3kzTckN1w5T40T7xIaVwQDQHLeRuWt6pIGvcWCvxqSq0NL9Mgjz6uVQvuaz7p5_IcZ4Pst8W0eVJoqH6TFXdozO1GKosr-CsMfnkIfL_Z7i66iMnlSNYevDBxEHs-JkQ=s16000" title="Soup" /></a></div><br /><span style="font-family: Merriweather; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: Merriweather; font-size: x-large;">Soup</span></h1><p><span style="font-family: Merriweather; font-size: medium;">Creamy vegetable soup should be avoided if you want to lose weight. The creamy soup contains fibre and is stacked with calories. An increase in calorie count can lead to difficulty in losing weight. By replacing your cream soup with clear soup like vegetable broth or bone broth, you can lose weight effectively.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiaNu4uFf4ZxLo99fQaW7kewH0q8TpSz_Wj1ub5wTCb-pBufVr-OiAZIbxGeM6oL2V89pvOSlEx19j4grMPw2a2IH-7w6kYBuT-3M5DqApF8l94iaUGyegrj21iaIiyX_B9BEnvdWrTjljMsY8lr-Ov7SD8mtr-tIqsbWfZUnIJ--qprpCceIWyO6xZPw=s1333" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cereals" border="0" data-original-height="1000" data-original-width="1333" src="https://blogger.googleusercontent.com/img/a/AVvXsEiaNu4uFf4ZxLo99fQaW7kewH0q8TpSz_Wj1ub5wTCb-pBufVr-OiAZIbxGeM6oL2V89pvOSlEx19j4grMPw2a2IH-7w6kYBuT-3M5DqApF8l94iaUGyegrj21iaIiyX_B9BEnvdWrTjljMsY8lr-Ov7SD8mtr-tIqsbWfZUnIJ--qprpCceIWyO6xZPw=s16000" title="Cereals" /></a></div><br /><span style="font-family: Merriweather; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: Merriweather; font-size: x-large;">Cereals</span></h1><p><span style="font-family: Merriweather; font-size: medium;">Cereals are the easy thing to consume in the morning. Yet, it is not good for health. The cereals with whole-grain or fibre-rich labels are not as beneficial as they say they are. These are not effective when it comes to losing weight. Cereals that are flavoured have high sugar and are high in calories. Yet, these are not ideal for losing weight.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgzFWWHLEQJNf6R2L6c3wL2j87FL2aGwgineRL0y5wZn8NGnoLo6mHz9EDSzPEtoCoLO9YGSEdYxlF1GHNMf4ohGNuKrv62C8Zh_kHIrIlfOZseyulL_EVCVo2evOO9FWZ5DAeiOJoh7CeJrDNb3Pc5LxLZaIQOLR-6kg83sjzIWkYctMn55ahUX0rqwQ=s1024" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Packed With Fruit Juice" border="0" data-original-height="682" data-original-width="1024" src="https://blogger.googleusercontent.com/img/a/AVvXsEgzFWWHLEQJNf6R2L6c3wL2j87FL2aGwgineRL0y5wZn8NGnoLo6mHz9EDSzPEtoCoLO9YGSEdYxlF1GHNMf4ohGNuKrv62C8Zh_kHIrIlfOZseyulL_EVCVo2evOO9FWZ5DAeiOJoh7CeJrDNb3Pc5LxLZaIQOLR-6kg83sjzIWkYctMn55ahUX0rqwQ=s16000" title="Packed With Fruit Juice" /></a></div><br /><span style="font-family: Merriweather; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: Merriweather; font-size: x-large;">Packed With Fruit Juice</span></h1><p><span style="font-family: Merriweather; font-size: medium;">Fruit juice contains fibre but packed juice does not have a lot of fibre present. Full juice can help in shedding extra kilos as they are high in calories and sugar content. Yet, with the higher presence of calories and sugar content, they should be not consumed a lot.</span></p><p><br /></p><p><br /></p><p><br /></p><p><span class="content-topics-header" face="montserrat, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; color: #656565; font-size: large; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</b></span><span class="content-topics-header" face="montserrat, sans-serif" style="background-attachment: initial; 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font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-14279720230795732992021-10-28T14:42:00.001+05:302021-10-28T14:42:56.180+05:30Interval Training Runners Need To Know About Mastering Intervals <p> </p><p><span style="font-family: Martel; font-size: x-large;">H</span><span style="font-family: Martel; font-size: medium;">ere’s how to integrate this fast-paced, never-boring cardio method into your regular routine.</span></p><p><span style="font-family: Martel; font-size: medium;">For the past year-and-a-half, off-and-on gym closures (and a general fear of COVID-19) pushed the vast majority of exercisers out of the gym and either a) into our living rooms or b) onto the hiking and walking trails.</span></p><p><span style="font-family: Martel; font-size: medium;">And while many of us relished in reliving our high school track and cross-country days, other exercisers were less-than-enthused lacing up a pair of running shoes. In fact, I’m convinced that you enter a completely different dimension when running outdoors—one where a single minute seems to double in time.</span></p><h1 style="text-align: left;"><span style="font-family: Martel; font-size: x-large;">What Exactly Is Interval Running?</span></h1><p><span style="font-family: Martel; font-size: medium;">While interval training can be divided into a number of types and techniques (like fartlek training, for example, which involves using random objects to specify intervals), all of those variations come down to one premise: varied periods of rest mixed with all-out pushes. In other words, the exact opposite of steady-state exercise.</span></p><p><span style="font-family: Martel; font-size: medium;">“Interval runs are typically [bursts of] one to five minutes of running, in which you get as close to your VO2 max, or your maximum rate of oxygen consumption, as you can get,” </span></p><p><span style="font-family: Martel; font-size: medium;">Women’s Health has previously reported that a person’s VO2 max is one of the best assessments of their cardiorespiratory fitness, and is a reflection of how fast your body can regenerate cells. “Interval runs build aerobic power.”</span></p><p><span style="font-family: Martel; font-size: large;"><b>Two of the most common intervals: ladder and pyramid runs. Here’s a sample breakdown of each:</b></span></p><p><span style="font-family: Martel; font-size: large;"><b>Ladder:</b></span><span style="font-family: Martel; font-size: medium;"> 1 minute at a 8 or 9 RPE; 2 minutes of active jogging to rest; 2 minutes at a 8 or 9 RPE; 2 minutes of active jogging; 3 minutes at a 8 or 9 RPE; 2 minutes of active jogging; 4 minutes at a 8 or 9 RPE; 2 minutes of active jogging.</span></p><p><span style="font-family: Martel; font-size: large;"><b>Pyramid:</b></span><span style="font-family: Martel; font-size: medium;"> 1 minute at a 8 or 9 RPE; 2 minutes active jogging to rest, 2 minutes at a 8 or 9 RPE, 2 minutes active jogging, 3 minutes at a 8 or 9 RPE, 2 minutes active jogging, 2 minutes at a 8 or 9 RPE, 2 minutes active jogging, 1 minute at a 8 or 9 RPE, 2 minutes active jogging.</span></p><p><span style="font-family: Martel; font-size: medium;">Runners can prioritize RPEs between 4 and 5 instead of 8 or 9 during the pushes and eventually (as you feel comfortable), you can increase your intensity during pushes.</span></p><h1 style="text-align: left;"><span style="font-family: Martel; font-size: x-large;">The 6-Week Beginner Interval Running Plan</span></h1><p><span style="font-family: Martel; font-size: medium;">Ready to get started? Here, spotlights one of the signature routines perfect for those just getting started with interval training. “It’s also versatile for anyone who hasn’t run in a while, or is looking to increase their running and wants to reduce their chances of injury,</span></p><p><span style="font-family: Martel; font-size: medium;">This plan intentionally features a lot of walk-running, which act as mini-intervals, “It can be difficult for novice runners to string together minutes of running, and it’s not uncommon to become discouraged.”</span></p><p><span style="font-family: Martel; font-size: medium;"><br /></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEihfy9feyxJHfjQa91mHxxtNwgPlYj_aUGLjwG1Z_dei__0opAE0Som9iTmu5v4z60ueuZ8d-j0dZDurFEt7skJACwPIeR_74kXrHjLrjW4HAPsYfDO0u8oueybJzYr8UqTI5RCcH7oSS3TzVTBA4thWHVMVRKIWRRszXvPrTpO2eWZ8HCccWvCf9vjgQ=s2450" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The 6-Week Beginner Interval Running Plan" border="0" data-original-height="2450" data-original-width="768" src="https://blogger.googleusercontent.com/img/a/AVvXsEihfy9feyxJHfjQa91mHxxtNwgPlYj_aUGLjwG1Z_dei__0opAE0Som9iTmu5v4z60ueuZ8d-j0dZDurFEt7skJACwPIeR_74kXrHjLrjW4HAPsYfDO0u8oueybJzYr8UqTI5RCcH7oSS3TzVTBA4thWHVMVRKIWRRszXvPrTpO2eWZ8HCccWvCf9vjgQ=s16000" title="The 6-Week Beginner Interval Running Plan" /></a></div><p><br /></p><h1 style="text-align: left;"><span style="font-family: Martel; font-size: x-large;">So why three days per week?</span></h1><p><span style="font-family: Martel; font-size: medium;">Three days [of interval running per] week is optimal for new runners or those looking to get into running, as it allows you to follow every day of running with a rest day,. “The newer you are to running, the more fatigue your body will experience. As you start to train and run more frequently, you will build your endurance and you’ll find you need less rest days to recover. ” But if you can only squeeze out one day of interval running per week, you’ll still reap benefits,. “That one session of running has its own health benefits,.</span></p><h1 style="text-align: left;"><span style="font-family: Martel; font-size: x-large;">What About rest days?</span></h1><p><span style="font-family: Martel; font-size: medium;">In the program above, rest or cross train days are ideal when jumping into an interval training program. But that doesn’t necessarily mean you should be holed up on the couch on those days. your level of exertion will depend on how hard you pushed yourself the day prior. “If you had a really hard run, take it easy,” if you’re absolutely itching to move, an easy walk, relaxed yoga routine, or bike ride is fine.</span></p><p><span style="font-family: Martel; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: Martel; font-size: x-large;">Safety Considerations</span></h1><p><span style="font-family: Martel; font-size: medium;">They key to success, is to slowly increase the challenge level of runs and to not feel completely wiped after each workout. “Make sure you feel comfortable and in control,”.</span></p><p><br /></p><p><br /></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; 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border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; 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vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4></div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br style="background-color: white; color: #656565; font-family: Roboto, sans-serif; font-size: 14px;" /></p><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-18595697933428341682021-10-15T12:12:00.000+05:302021-10-15T12:12:11.464+05:30Follow This 3-Day Diet To Cleanse Your Body<p><span style="font-family: Merriweather; font-size: medium;"> </span></p><p><span style="font-family: Merriweather; font-size: medium;">It is crucial to flush out the harmful toxins from our body for a healthy living. Our bodies are exposed to a lot of toxins every day, right from the air we breathe to the food we consume. </span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><p><span style="font-family: Merriweather; font-size: medium;">With people realising the importance of detoxifying their body, more detox food and drinks have started to take over the food market. If you too are hunting for a diet plan which can help you cleanse your both from within and remove the harmful toxins, we have a 3 day diet for you.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: Merriweather; font-size: x-large;"><u>Early Morning Diet For Day 1, 2 And 3</u></span></h1><p><span style="font-family: Merriweather; font-size: medium;">All the three days, begin you morning with a glass of warm water and 1 lemon juice squeezed into it.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: Merriweather; font-size: x-large;"><u>Pre-Breakfast Diet For Day 1, 2 And 3</u></span></h1><p><span style="font-family: Merriweather; font-size: medium;">Before your breakfast, have any 1 seasonal fruit each day.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Breakfast - Day 1 And 3</u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Have ghiya juice with 1 tsp of chia seeds in it.</span></p><p><span style="font-family: Merriweather; font-size: medium;">Ghiya Juice Recipe</span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Ingredients </u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">1 Ghiya </span></p><p><span style="font-family: Merriweather; font-size: medium;">1/2 Lemon.</span></p><p><span style="font-family: Merriweather; font-size: medium;">Handful Mint </span></p><p><span style="font-family: Merriweather; font-size: medium;">1 Pinch Pink Salt</span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Directions </u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Blend ghiya with 1/2 cup of water and strain with muslin cloth. Add other ingredients and drink up.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Breakfast - Day 2</u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Drink up veggie juice with handful of mint in it.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Mid Morning Meal For Day 1, 2 And 3</u></span></h2><div><span style="font-family: Merriweather; font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiURvIjn7IrnOp6AwwzB2vuE-NsrWioghQjSuk6DI9GO8uu_lDbjv5LxektQlC9XKqJsd7IUMDO1BBw_QKqhqpOqH6yi7wYO4eIgi9h9xhCcj-nZnG_rhS2E9k_FJHxn2P84WZPeq16xGUZFtzR5_EayETJiOA69jCRTARxZ7yP6M2vPbVkiRgjHX7hKQ=s1200" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mid Morning Meal For Day 1, 2 And 3" border="0" data-original-height="1200" data-original-width="960" src="https://blogger.googleusercontent.com/img/a/AVvXsEiURvIjn7IrnOp6AwwzB2vuE-NsrWioghQjSuk6DI9GO8uu_lDbjv5LxektQlC9XKqJsd7IUMDO1BBw_QKqhqpOqH6yi7wYO4eIgi9h9xhCcj-nZnG_rhS2E9k_FJHxn2P84WZPeq16xGUZFtzR5_EayETJiOA69jCRTARxZ7yP6M2vPbVkiRgjHX7hKQ=s16000" title="Mid Morning Meal For Day 1, 2 And 3" /></a></div><br /><u><br /></u></span></div><p><span style="font-family: Merriweather; font-size: medium;">Drink coconut water or cucumber mint juice.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Lunch - Day 1</u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Have a bowl of khichdi. Make sure it has a lot of vegetables in it. For salad, have 1 cucumber, 1 tomato, 1/2 carrot, 1/2 onion.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Lunch - Day 2</u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Consume lightly steamed vegetables with seasoning. You can have veggies like mushrooms, carrots, fresh beans, ghiya, zucchini, beetroot, onion, garlic, capsicum. Use a minimum of 5 vegetables, they can be added or removed from the list as per preference.</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Lunch - Day 3</u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Have a bowl of yellow moong dal with 1 bowl steamed vegetables.</span></p><p><span style="font-family: Merriweather; font-size: medium;">Post Lunch</span></p><p><span style="font-family: Merriweather; font-size: medium;">Drink hot water and take 20 minutes stroll.</span></p><p><span style="font-family: Merriweather; font-size: medium;">Evening Drink - Day 1</span></p><p><span style="font-family: Merriweather; font-size: medium;">Hot mint water</span></p><p><span style="font-family: Merriweather; font-size: medium;">Evening Drink - Day 2</span></p><p><span style="font-family: Merriweather; font-size: medium;">Hot cinnamon water</span></p><p><span style="font-family: Merriweather; font-size: medium;">Evening Drink - Day 3</span></p><p><span style="font-family: Merriweather; font-size: medium;">Tulsi and ginger tea</span></p><p><span style="font-family: Merriweather; font-size: medium;">Mid Evening Snack - Day 1 and 2</span></p><p><span style="font-family: Merriweather; font-size: medium;">1 fruit bowl</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Mid Evening Snack - Day 3</u></span></h2><div><span style="font-family: Merriweather; font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiPP1lyHeEOJT6u_rwnfDi1-HYYkUBh4kxukXcyM6FdwT4BVDanzYnN5Uge5SzbcvKfHzB4jnDiUFt4nV5MGiNg31sRm_arXkK2eACBYcIv6s9EDbYZYk_pk0navlPmV1tLw2cZTDW-I39nOsiOtui4riYIa5_r88FrbhsdhlpVFtWY7TCvgSXDGnLwQA=s626" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="fruit bowl detoxification" border="0" data-original-height="417" data-original-width="626" src="https://blogger.googleusercontent.com/img/a/AVvXsEiPP1lyHeEOJT6u_rwnfDi1-HYYkUBh4kxukXcyM6FdwT4BVDanzYnN5Uge5SzbcvKfHzB4jnDiUFt4nV5MGiNg31sRm_arXkK2eACBYcIv6s9EDbYZYk_pk0navlPmV1tLw2cZTDW-I39nOsiOtui4riYIa5_r88FrbhsdhlpVFtWY7TCvgSXDGnLwQA=s16000" title="fruit bowl detoxification" /></a></div><br /><u><br /></u></span></div><p><span style="font-family: Merriweather; font-size: medium;">Cucumber topped with white sesame seeds</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Dinner (To Be Consumed Maximum By 8 pm)</u></span></h2><p><span style="font-family: Merriweather; font-size: large;"><b><u>Day 1</u></b></span></p><p><span style="font-family: Merriweather; font-size: medium;">Have a bowl of tomato basil soup with sauteed vegetables.</span></p><p><span style="font-family: Merriweather; font-size: large;"><b><u>Day 2</u></b></span></p><p><span style="font-family: Merriweather; font-size: medium;">Ghiya soup with carrot and beetroot salad.</span></p><p><span style="font-family: Merriweather; font-size: medium;">Carrot And Beetroot Salad Recipe</span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Ingredients</u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">1 Grated Carrot </span></p><p><span style="font-family: Merriweather; font-size: medium;">1/2 Beetroot </span></p><p><span style="font-family: Merriweather; font-size: medium;">1 Lemon </span></p><p><span style="font-family: Merriweather; font-size: medium;">1 Tsp Pink Salt </span></p><p><span style="font-family: Merriweather; font-size: medium;">1 Tbsp White Sesame Seeds </span></p><p><span style="font-family: Merriweather; font-size: medium;">Directions Mix all the ingredietns in a bowl and serve.</span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Day 3 </u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Consume tomato basil soup with 1 bowl veggie steamed. Make sure you cook the steamed vegetables with 1 tsp oil, less salt, herbs and garlic. </span></p><p><span style="font-family: Merriweather; font-size: medium;">Tomato And Basil Soup Recipe </span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Ingredients</u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">1/2 Beetroot </span></p><p><span style="font-family: Merriweather; font-size: medium;">1/2 Potato </span></p><p><span style="font-family: Merriweather; font-size: medium;">2 Tomato </span></p><p><span style="font-family: Merriweather; font-size: medium;">1/2 Carrot </span></p><p><span style="font-family: Merriweather; font-size: medium;">1/2 Tsp Cinammon </span></p><p><span style="font-family: Merriweather; font-size: medium;">7-8 Almonds </span></p><p><span style="font-family: Merriweather; font-size: medium;">6-7 Basil Leaves </span></p><p><span style="font-family: Merriweather; font-size: medium;">2 Cup Water </span></p><p><span style="font-family: Merriweather; font-size: medium;">Salt And Pepper According To Taste </span></p><p><span style="font-family: Merriweather; font-size: medium;">Directions In a pressure cooker, add beetroot, tomato, potato, almonds and cinnamon with 1 cup of water. Remove from flame after 3-4 whistles.</span></p><p><span style="font-family: Merriweather; font-size: medium;">Strain and add some water, basil and salt and pepper to it. </span></p><p><span style="font-family: Merriweather; font-size: medium;">Boil for 20-25 minutes. </span></p><p><span style="font-family: Merriweather; font-size: medium;">Prepare almond milk using almonds and water. Add to the soup mix and boil for a few more minutes. </span></p><p><span style="font-family: Merriweather; font-size: medium;">Add salt and pepper as per taste. Enjoy!</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><h2 style="text-align: left;"><span style="font-family: Merriweather; font-size: large;"><u>Post Dinner - Day 1,2 3 </u></span></h2><p><span style="font-family: Merriweather; font-size: medium;">Drink hot water and take 20-minute stroll. </span></p><p><span style="font-family: Merriweather; font-size: medium;">More Tips By The Nutritionist </span></p><p><span style="font-family: Merriweather; font-size: medium;">While following this 3 day cleansing diet - </span></p><p><span style="font-family: Merriweather; font-size: medium;">Eat slowly & chew your food properly </span></p><p><span style="font-family: Merriweather; font-size: medium;">Use only pink salt </span></p><p><span style="font-family: Merriweather; font-size: medium;">2 spoon oil/ desi ghee only in 1 day </span></p><p><span style="font-family: Merriweather; font-size: medium;">Keep sipping herbal teas through the day </span></p><p><span style="font-family: Merriweather; font-size: medium;">Grab a fruit if hungry </span></p><p><span style="font-family: Merriweather; font-size: medium;">Drink 2-3 ltr water in a day</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><p><span style="font-family: Merriweather; font-size: medium;">We hope this diet plan helps you cleanse your body from within in three days. If you are undergoing any medication or health treatment, make sure you consult your doctor before following this diet to prevent any side effects. For more such expert diet plans, stay tuned!</span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><p><span style="font-family: Merriweather; font-size: medium;"><br /></span></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</span></b></span><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; 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font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4></div><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-57061272516897847492021-10-13T10:11:00.004+05:302021-10-13T10:11:48.592+05:30Navratri Special | Easy Navratri Fast Recipes<p><span style="font-family: times; font-size: medium;"> </span></p><p><span style="font-family: times; font-size: medium;">With the beginning of the joyous festival of Navratri also begins the period of fasting. But with all the fasting exhaustion, it's difficult to cook for ourselves. So, we have compiled some easy Navratri fast recipes to make it convenient for you.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgEft-NADYvkqx1ldqg_oiWRFXoiG3tIf_rYEEtxKnPa5mJRIQXV1HNCWGlvPDjLcA2rbVpmp0HSlShDGZH5yxinsyAInMPg5gkS-YxzgoGYHiqCOJdGdXRd2ttFpgqn8tYnPcaKiKTlg0Xvsf0boIVuSi_WHUHLPtifmFFom7XhgVx4IhnuSIlLkGdmg=s792" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Banana-Walnut Lassi Recipe" border="0" data-original-height="547" data-original-width="792" src="https://blogger.googleusercontent.com/img/a/AVvXsEgEft-NADYvkqx1ldqg_oiWRFXoiG3tIf_rYEEtxKnPa5mJRIQXV1HNCWGlvPDjLcA2rbVpmp0HSlShDGZH5yxinsyAInMPg5gkS-YxzgoGYHiqCOJdGdXRd2ttFpgqn8tYnPcaKiKTlg0Xvsf0boIVuSi_WHUHLPtifmFFom7XhgVx4IhnuSIlLkGdmg=s16000" title="Banana-Walnut Lassi Recipe" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;"><u>1. Banana-Walnut Lassi Recipe</u></span></h1><p><span style="font-family: times; font-size: medium;">In the summer, a glass of cold-cold lassi will rejuvenate not only the body but also the mind. Not only does it fill the stomach, but it also provides a lot of energy. If you've been drinking regular sweet lassi for a long time, try this Banana-Walnut Lassi this Navratri to boost your energy levels. To make it, you'll need-</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Ingredients:</u></span></h2><h2 style="text-align: left;">👉:<span style="font-family: arial; font-size: medium; font-weight: normal;">1 Cup yogurt</span></h2><h2 style="text-align: left;">👉:<span style="font-family: arial; font-size: medium; font-weight: normal;">1/2 Banana</span></h2><h2 style="text-align: left;">👉:<span style="font-family: arial; font-size: medium; font-weight: normal;">3-4 Walnuts</span></h2><h2 style="text-align: left;">👉:<span style="font-family: arial; font-size: medium; font-weight: normal;">1-2 tsp honey</span></h2><h2 style="text-align: left;">👉:<span style="font-family: arial; font-size: medium; font-weight: normal;">1/2 tsp sugar</span></h2><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Recipe:</u></span></h2><p><span style="font-family: times; font-size: medium;">In a blender, add yogurt, walnuts, banana, honey and sugar.</span></p><p><span style="font-family: times; font-size: medium;">Blend it till smooth and creamy.</span></p><p><span style="font-family: times; font-size: medium;">Transfer it to a glass and garnish the lassi with chopped walnuts.</span></p><p><span style="font-family: times; font-size: medium;">You can keep it in the fridge and serve it chilled for even more delicious taste.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhDBOLiztRZwVGeFFglfwUhVxYdwQhtvnMcMobHLhEA4e1dWqJQYQDZOYRw8AFmCaK3MV8AEWdRfL9wGIoBF2ita8SW6V5exSG7fFKKbvgOOpRIxRw9KH_N7Pp7p8xefUMmhp92XD87MxM8zy_58TqYLP9RxKHWS-_lTYgcdX6L-r3EtIYLJuzjjG7ybA=s1800" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Kuttu Ka Paratha Recipe" border="0" data-original-height="1800" data-original-width="1200" src="https://blogger.googleusercontent.com/img/a/AVvXsEhDBOLiztRZwVGeFFglfwUhVxYdwQhtvnMcMobHLhEA4e1dWqJQYQDZOYRw8AFmCaK3MV8AEWdRfL9wGIoBF2ita8SW6V5exSG7fFKKbvgOOpRIxRw9KH_N7Pp7p8xefUMmhp92XD87MxM8zy_58TqYLP9RxKHWS-_lTYgcdX6L-r3EtIYLJuzjjG7ybA=s16000" title="Kuttu Ka Paratha Recipe" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;"><u>2. Kuttu Ka Paratha Recipe</u></span></h1><p><span style="font-family: times; font-size: medium;">Kuttu ka paratha is a filling meal that will provide you great taste and much-needed energy. The recipe for this delicious, nutty flavored kuttu paratha is,</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Ingredients:</u></span></h2><p><span style="font-family: times;"><b><span style="font-size: large;">👉:</span></b><span style="font-size: medium;">1 Cup kuttu atta</span></span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times;"><span style="font-size: medium;">1 cup singhare ka atta</span></span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times;"><span style="font-size: medium;">1/4 kg boiled colocasia,</span></span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times;"><span style="font-size: medium;">1 tsp sendha namak</span></span></p><p><b style="font-family: times;"><span style="font-size: large;">👉: </span></b><span style="font-family: times;"><span style="font-size: medium;">Water</span></span></p><p><b style="font-family: times;"><span style="font-size: large;">👉: </span></b><span style="font-family: times;"><span style="font-size: medium;">Ghee</span></span></p><p><b style="font-family: times;"><span style="font-size: large;">👉: </span></b><span style="font-family: times;"><span style="font-size: medium;">Dry flour</span></span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Recipe:</u></span></h2><p><span style="font-family: times; font-size: medium;">Combine the two types of flour, as well as the colocasia, and knead into a soft, malleable dough with the water. Colocasia is used to bind the dough and can be increased or decreased depending on the desired consistency.</span></p><p><span style="font-family: times; font-size: medium;">Cover the dough and leave it for 30 minutes.</span></p><p><span style="font-family: times; font-size: medium;">Start the process of making parathas. You can make it on a non-stick pan if you prefer less ghee, though it may become a little dry then.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEigItvzQNwSOvKODlph172tsr1lDcZcJ3b8NpSsbAYZe5qJw0ooyvCYzGFxqAuR5IH6FoFAiV9G9oodCZMFT1NJhDYxAvo-levvpvamsZR50WDeW38OmDE-ih93TLCqmMIqiUHIikG3xwFpOkOtvrPvzb24BQ7bxCiKO-PbOHTs1ffp1FpnyPeoOIfjMA=s720" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Kuttu Dosa Recipe" border="0" data-original-height="405" data-original-width="720" src="https://blogger.googleusercontent.com/img/a/AVvXsEigItvzQNwSOvKODlph172tsr1lDcZcJ3b8NpSsbAYZe5qJw0ooyvCYzGFxqAuR5IH6FoFAiV9G9oodCZMFT1NJhDYxAvo-levvpvamsZR50WDeW38OmDE-ih93TLCqmMIqiUHIikG3xwFpOkOtvrPvzb24BQ7bxCiKO-PbOHTs1ffp1FpnyPeoOIfjMA=s16000" title="Kuttu Dosa Recipe" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;"><u>3. Kuttu Dosa Recipe</u></span></h1><p><span style="font-family: times; font-size: medium;">Generally, only buckwheat flour (Kuttu ka atta) is used in Navratri. Most of the people make puris, parathas and pakodes from it. But eating so much fried food for 9 days of fasting is not good for your health. So this time try something new with kuttu ka atta and make this tasty Kuttu dosa. To make it, you need-</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Ingredients:</u></span></h2><p><span style="font-family: times; font-size: large;"><b>For Potato Filling:</b></span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">3 boiled potatoes,</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉: </span></b><span style="font-family: times; font-size: medium;">Ghee (for frying)</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉: </span></b><span style="font-family: times; font-size: medium;">Sendha Salt</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1/2 tsp red chilli powder</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1/2 tsp chopped ginger</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>For the Dosa:</u></span></h2><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">5 tbsp kuttu (buckwheat flour kuttu)</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">2 tbsp boiled arbi (colocasia),</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">sendha salt</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1/2 tsp ajwain</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1/2 tsp red chilli powder</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1 tsp chopped ginger</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1 tsp chopped green chillies</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉: </span></b><span style="font-family: times; font-size: medium;">Ajwain</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Recipe:</u></span></h2><p><span style="font-family: times; font-size: large;"><b>For the Potato filling:</b></span></p><p><span style="font-family: times; font-size: medium;">Heat ghee in a pan and crush the potatoes into it. Mix in the rest of the ingredients. </span></p><p><span style="font-family: times; font-size: medium;">Toss the potato mixture around for a few minutes till it becomes light brown in colour. </span></p><p><span style="font-family: times; font-size: medium;">Take it out and keep aside.</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>For Dosa:</u></span></h2><p><span style="font-family: times; font-size: medium;">In a bowl, mash arbi and mix it with flour and salt. </span></p><p><span style="font-family: times; font-size: medium;">Add some water and mix well. </span></p><p><span style="font-family: times; font-size: medium;">Add the ajwain, red chilli powder, ginger and green chillies and mix again. </span></p><p><span style="font-family: times; font-size: medium;">Keep adding water and stirring in one direction till the batter turns into a smooth flowing consistency.</span></p><p><span style="font-family: times; font-size: medium;">Heat a flat pan, dab a bit of ghee on it, pour a ladle of the batter and spread it. </span></p><p><span style="font-family: times; font-size: medium;">Cook for a few minutes and spread more ghee around the edges to make it crisp. </span></p><p><span style="font-family: times; font-size: medium;">Now flip it over and cook the other side. </span></p><p><span style="font-family: times; font-size: medium;">Now put some filling on top and fold the dosa over it. Serve the delicious dosa.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjddhhLQFUmVn0ZTSIJiJn45cu6nXUslbvnKW72ys885PBKbERIC8YktsGAKWceCDiEvDqL4Tcq4dK48IiAS0PDkN3eRbSq-1CYUz5qiAsxWDh_Ek4au2D8UVxevL8NbsHCDO4f103YNYJE_4yW-BL4Tzi_Ichkx6S_UcVmlCvr7T3uDTQrKHzVJ1Rl2Q=s500" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Fruit Raita Recipe" border="0" data-original-height="375" data-original-width="500" src="https://blogger.googleusercontent.com/img/a/AVvXsEjddhhLQFUmVn0ZTSIJiJn45cu6nXUslbvnKW72ys885PBKbERIC8YktsGAKWceCDiEvDqL4Tcq4dK48IiAS0PDkN3eRbSq-1CYUz5qiAsxWDh_Ek4au2D8UVxevL8NbsHCDO4f103YNYJE_4yW-BL4Tzi_Ichkx6S_UcVmlCvr7T3uDTQrKHzVJ1Rl2Q=s16000" title="Fruit Raita Recipe" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;"><u>4. Fruit Raita Recipe</u></span></h1><p><span style="font-family: times; font-size: medium;">Yogurt is one such thing that not only keeps the body cool but it is very good for your gut health as well. Along with this, it keeps your stomach full for a long time and also gives energy. With this, when the qualities of fruits are mixed, it becomes even more better. To make it you need-</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Ingredients:</u></span></h2><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1/4th cup Grapes </span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">3-4 tbsp Pomegranate seeds</span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">Mango- 1/4th cup (small pieces) </span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">Pineapple- 1/4th cup (small pieces) </span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1.5 cup Yogurt/hung curd </span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1/2 tbsp Roasted jeera powder </span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">Black Salt- 1-2 tbsp </span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">1/2 tbsp Black pepper powder </span></p><p><b style="font-family: times;"><span style="font-size: large;">👉:</span></b><span style="font-family: times; font-size: medium;">Honey (optional)</span></p><h2 style="text-align: left;"><span style="font-family: times; font-size: large;"><u>Recipe:</u></span></h2><p><span style="font-family: times; font-size: medium;">Take the yogurt in a bowl. </span></p><p><span style="font-family: times; font-size: medium;">Add black salt, roasted jeera powder and black pepper powder and whip well. Make sure it's a smooth creamy paste. Add some honey if needed. </span></p><p><span style="font-family: times; font-size: medium;">Add all the fruits and mix. Keep in the fridge for at least an hour. Your chilled mixed fruit raita is ready to be served! </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">Enjoy the festival. Happy Navratri!</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</span></b></span><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; 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vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-59540269700607800582021-10-01T12:28:00.000+05:302021-10-01T12:28:53.811+05:30How To Get Rid Of Cold <p><span style="font-family: times; font-size: large;"> </span></p><p><span style="font-family: times; font-size: large;">We have all suffered from common cold and cough atleast once in our lives. There are different reasons that contribute to it, changing weather, poor lifestyle, dietary habits, excess consumption of processed foods, certain dairy products among others.</span></p><p><span style="font-family: times; font-size: large;">All such habits lead to the accumulation of toxins in the body. These toxins, if not flushed out timely can be harmful for our health. Our body usually eliminates these toxins through stool, urine and sweat. However, when the toxic load increases and there is no flushing out, the body opens the mucous memberanes and that's when people commonly get cold.</span></p><p><span style="font-family: times; font-size: large;">We are slowly moving to the next season of the year and while this change of weather makes us happy, it brings along a lot of common health issues for all of us.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-k6j8__Houk8/YVarX1PNtPI/AAAAAAAAB64/CqxZenBpifs_XxykA_kmcB_hWkaRuk5KACNcBGAsYHQ/s2000/01%2B%25281%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Warm Water Gargle" border="0" data-original-height="1614" data-original-width="2000" src="https://1.bp.blogspot.com/-k6j8__Houk8/YVarX1PNtPI/AAAAAAAAB64/CqxZenBpifs_XxykA_kmcB_hWkaRuk5KACNcBGAsYHQ/s16000/01%2B%25281%2529.webp" title="Warm Water Gargle" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Warm Water Gargle</span></h1><p><span style="font-family: times; font-size: large;">Gargling with warm water with some salt in it two times a day helps provide relief from cold.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-0or5fGcRESQ/YVar4FQ1DNI/AAAAAAAAB7A/6wvGC7UN45QB4HXBU9WaiVEn5p1OyE9IQCNcBGAsYHQ/s1100/01%2B%25282%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Drink Lukewarm Water" border="0" data-original-height="734" data-original-width="1100" src="https://1.bp.blogspot.com/-0or5fGcRESQ/YVar4FQ1DNI/AAAAAAAAB7A/6wvGC7UN45QB4HXBU9WaiVEn5p1OyE9IQCNcBGAsYHQ/s16000/01%2B%25282%2529.webp" title="Drink Lukewarm Water" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Drink Lukewarm Water</span></h1><p><span style="font-family: times; font-size: large;">Avoid drinking cold, refrigerated water when having cold. Sip on lukewarm water through the day.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-kG4JI6bEO-0/YVasen6i4tI/AAAAAAAAB7I/tbO7gTpcrlc98QvQD7gDcirRJ-83LsC8ACNcBGAsYHQ/s500/01%2B%25283%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Consume Fruits And Vegetables" border="0" data-original-height="337" data-original-width="500" src="https://1.bp.blogspot.com/-kG4JI6bEO-0/YVasen6i4tI/AAAAAAAAB7I/tbO7gTpcrlc98QvQD7gDcirRJ-83LsC8ACNcBGAsYHQ/s16000/01%2B%25283%2529.webp" title="Consume Fruits And Vegetables" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Consume Fruits And Vegetables</span></h1><p><span style="font-family: times; font-size: large;">When you have cold, increase the intake of fruits and vegetables which are rich in vitamin C. Vitamin C is a great natural remedy to get rid of cold. Some fruits and vegetables rich in vitamin C are tomatoes, spinach, amla, citrus fruits, and broccoli.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-e97TG8dATBQ/YVatQWF3hAI/AAAAAAAAB7Q/LsAj1BpLles09rLbiv3lONkl9LWNFE53ACNcBGAsYHQ/s305/01%2B%25284%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Practice Jala Neti" border="0" data-original-height="165" data-original-width="305" src="https://1.bp.blogspot.com/-e97TG8dATBQ/YVatQWF3hAI/AAAAAAAAB7Q/LsAj1BpLles09rLbiv3lONkl9LWNFE53ACNcBGAsYHQ/s16000/01%2B%25284%2529.webp" title="Practice Jala Neti" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Practice Jala Neti</span></h1><p><span style="font-family: times; font-size: large;">Jala neti is a common practice which helps in cleansing nasal passages. However, make sure you practice it under the guidance of a nature cure practitioner.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-lOWu2wDOX-c/YVat68FZB2I/AAAAAAAAB7Y/JGTTOa_gU0MhESEubCZ6oGVeJWLuYMZ2wCNcBGAsYHQ/s700/01%2B%25285%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Take Facial Steam" border="0" data-original-height="466" data-original-width="700" src="https://1.bp.blogspot.com/-lOWu2wDOX-c/YVat68FZB2I/AAAAAAAAB7Y/JGTTOa_gU0MhESEubCZ6oGVeJWLuYMZ2wCNcBGAsYHQ/s16000/01%2B%25285%2529.webp" title="Take Facial Steam" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Take Facial Steam</span></h1><p><span style="font-family: times; font-size: large;">To get rid of cold quickly, take facial steam two times a day. Add carom seeds or ajwain in steam water and inhale. It helps in unclogging sinuses quickly. You can also add a few drops of eucalyptus oil in steam water.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-SGZHlumXZFs/YVauiE6X5AI/AAAAAAAAB7g/SntCcPHNG7AcnPeqoXD4d4TdN7sv3k4jQCNcBGAsYHQ/s1200/01%2B%25286%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Homemade Herbal Tea" border="0" data-original-height="675" data-original-width="1200" src="https://1.bp.blogspot.com/-SGZHlumXZFs/YVauiE6X5AI/AAAAAAAAB7g/SntCcPHNG7AcnPeqoXD4d4TdN7sv3k4jQCNcBGAsYHQ/s16000/01%2B%25286%2529.webp" title="Homemade Herbal Tea" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Homemade Herbal Tea</span></h1><p><span style="font-family: times; font-size: large;">Drink homemade herbal tea twice a day. You can make it using some ginger, peppercorns, tulsi leaves and haldi. In some water, add all the ingredients - grated ginger, 2-3 peppercorns, a few Tulsi leaves and grated raw haldi or turmeric. Boil for a few minutes and strain.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-FGfYHIDzq54/YVavW6HhHiI/AAAAAAAAB7o/8aml0AqZLYcIUM8BbHkKde6FindLqu5yACNcBGAsYHQ/s271/01%2B%25287%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Homemade Concoction For Congestion" border="0" data-original-height="186" data-original-width="271" src="https://1.bp.blogspot.com/-FGfYHIDzq54/YVavW6HhHiI/AAAAAAAAB7o/8aml0AqZLYcIUM8BbHkKde6FindLqu5yACNcBGAsYHQ/s16000/01%2B%25287%2529.webp" title="Homemade Concoction For Congestion" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Homemade Concoction For Congestion</span></h1><p><span style="font-family: times; font-size: large;">To get rid of the congestion, you can prepare a concoction using 1 tsp lemon juice, 1 tsp ginger juice, and a pinch of haldi. Consume it 3-4 times a day.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-vIgLFVRw7YA/YVav5mJLCQI/AAAAAAAAB7w/oz4ff3-G8esEzXl4MFhAxtiIUUIEn-tNACNcBGAsYHQ/s800/01%2B%25288%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Practice Pranayama" border="0" data-original-height="365" data-original-width="800" src="https://1.bp.blogspot.com/-vIgLFVRw7YA/YVav5mJLCQI/AAAAAAAAB7w/oz4ff3-G8esEzXl4MFhAxtiIUUIEn-tNACNcBGAsYHQ/s16000/01%2B%25288%2529.webp" title="Practice Pranayama" /></span></a></div><span style="font-size: large;"><br /><span style="font-family: times;"><br /></span></span><p></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Practice Pranayama</span></h1><p><span style="font-family: times; font-size: large;">Pranayama is a common yoga practice of focusing on the breath. It can help get rid of cold.</span></p><p><span style="font-family: times; font-size: large;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: large;">Food Preferences</span></h1><p><span style="font-family: times; font-size: large;">Talking about the food and drinks one should consume while having cold, the expert shared that one should eat only when hungry. Some good food and drink options are:</span></p><p><span style="font-family: times; font-size: large;">Water</span></p><p><span style="font-family: times; font-size: large;">Fruit juice (diluted with water in 1:1 ratio)</span></p><p><span style="font-family: times; font-size: large;">Coconut water</span></p><p><span style="font-family: times; font-size: large;">Juicy fruits</span></p><p><span style="font-family: times; font-size: large;">Pulpy fruits</span></p><p><span style="font-family: times; font-size: large;">Steamed vegetables</span></p><p><span style="font-family: times; font-size: large;"><br /></span></p><p><span style="font-family: times; font-size: large;">The expert further shared that one must avoid dairy products, tea, coffee, processed foods, grains and non vegetarian foods when having cold.</span></p><p><span style="font-family: times; font-size: large;"><br /></span></p><p><span style="font-family: times; font-size: large;">Though these natural remedies are mostly effective and have no side effects, it is best you consult your doctor before following any of these if you are under any medication or treatment.</span></p><p><span style="font-family: times; 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margin-right: 1em;"><img alt="Make Your Own Protein Powder At Home Using A Few Ingredients, Know Its Benefits" border="0" data-original-height="482" data-original-width="668" src="https://1.bp.blogspot.com/-KrhPNERRRSw/YUgxz02H4HI/AAAAAAAAB6Y/GSYLmifmtUAtCkDFbmXJuLQC-lJDh6ddgCNcBGAsYHQ/s16000/M.webp" title="Make Your Own Protein Powder At Home Using A Few Ingredients, Know Its Benefits" /></a></span></div><span style="font-family: times; font-size: medium;"><br /></span><p></p><p><span style="font-family: times; font-size: x-large;"><b>P</b></span><span style="font-family: times; font-size: medium;">rotein is one of the most crucial macronutrients in ours. For good functioning, we need to fuel our body with it in adequate amount each day. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">For those who don't know, protein helps in building muscle mass, growth and repair of body cells. Insufficiency of protein in the body can lead to a weak immune system, weight loss, slow growth of the body among others. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">To ensure we consume the right amount of protein in our diet everyday, a lot of us turn to protein powders. A lot of those who workout everyday drink a lot of protein-based drinks to build their muscles. Those who are on a weight loss diet also consume protein powder in heavy quantity. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">Do you know you can make your own protein powder at home using a few ingredients? We spoke to Nutritionist NICK RANA and he shared that homemade protein powders are much beneficial and very easy to make. So, the expert shared a quick recipe of protein powder with us. Read on.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">How To Make Protein Powder At Home?</span></h1><h1 style="text-align: center;"><span style="font-family: times; font-size: x-large;">👉 </span><b style="font-family: times; font-size: x-large;">Ingredients Required </b>👈</h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>10-15 makhana </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>10 almonds </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>2 walnut </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>1 tsp fennel seeds </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>Mishri- 1tsp </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>Green cardamom - 2 </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>Kesar -2 strands </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>Black pepper - 1 pinch </span></h1><h1><span style="font-size: large;"><span style="font-family: times;">👉</span>Mix seeds -1 spoon</span></h1><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: x-large;"><b>Directions</b></span></p><p><span style="font-family: times; font-size: medium;"><b>Dry roast badam or almonds and makhana on a pan and take off flame. </b></span></p><p><span style="font-family: times; font-size: medium;"><b>Once cool, blend with all the other ingredients to get a powder-like consistency. </b></span></p><p><span style="font-family: times; font-size: medium;"><b>Transfer to a clean glass container. </b></span></p><p><span style="font-family: times; font-size: medium;"><b>Add 1 tbsp of this powder to a glass of milk, stir and drink up.</b></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Benefits Of Drinking Homemade Protein Powder</span></h1><p><span style="font-family: times; font-size: medium;">Nutritionist NICK RANA shared, "This is a great replacement for those sugary chocolate drinks which is harmful for kids. To give it a bit chocolaty flavour, we can add cacao powder." </span></p><p><span style="font-family: times; font-size: medium;">He further shared, "This homemade protein powder also helps for elderly back and joint pain and also works well for people with weak eye sight." </span></p><p><span style="font-family: times; font-size: medium;">The three key ingredients used in the preparation of this protein powder - makhana or foxnuts, walnuts and almonds are super healthy and benefit us in many ways.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Almonds</span></h1><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-eg7KJ62ef5Y/YUgx9DGnlqI/AAAAAAAAB6c/2iLK3FEpxt0hcsLZTsREEmE4CISl6u8KACNcBGAsYHQ/s700/alm.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Almonds" border="0" data-original-height="525" data-original-width="700" src="https://1.bp.blogspot.com/-eg7KJ62ef5Y/YUgx9DGnlqI/AAAAAAAAB6c/2iLK3FEpxt0hcsLZTsREEmE4CISl6u8KACNcBGAsYHQ/s16000/alm.webp" title="Almonds" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><p><span style="font-family: times; font-size: medium;">Almond is a nutrient rich nut and great for our overall health. 100 gram of almonds contain about 21.15 gram of protein. It is a great source of not just protein but many other essential vitamins and nutrients like iron, calcium, vitamin E, potassium, magnesium, phosphorus among others.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Makhana Or Fox Nuts</span></h1><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-JmFKZfF2cuM/YUgyDMT01XI/AAAAAAAAB6g/w-TwR72rt9kTXStsntTQPqJsR0h44jIuQCNcBGAsYHQ/s1200/ma.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Makhana Or Fox Nuts" border="0" data-original-height="900" data-original-width="1200" src="https://1.bp.blogspot.com/-JmFKZfF2cuM/YUgyDMT01XI/AAAAAAAAB6g/w-TwR72rt9kTXStsntTQPqJsR0h44jIuQCNcBGAsYHQ/s16000/ma.webp" title="Makhana Or Fox Nuts" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><p><span style="font-family: times; font-size: medium;">Makhanas are believed to be one of the healthiest snacks. They are rich in protein, manganese, potassium, magnesium, phosphorus which are all essential for a healthy functioning of our body. Also, makhanas are low in calories so they help in promoting weight loss.</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Walnuts</span></h1><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Kx86ph3fSwE/YUgyJs64seI/AAAAAAAAB6o/tMp06HOh84s3UqoxaFwpTjU5HslszLkIACNcBGAsYHQ/s1100/wa.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Walnuts" border="0" data-original-height="734" data-original-width="1100" src="https://1.bp.blogspot.com/-Kx86ph3fSwE/YUgyJs64seI/AAAAAAAAB6o/tMp06HOh84s3UqoxaFwpTjU5HslszLkIACNcBGAsYHQ/s16000/wa.webp" title="Walnuts" /></a></div><br /><span style="font-family: times; font-size: medium;"><br /></span><p></p><p><span style="font-family: times; font-size: medium;">Walnuts too are a great source of protein. About 1/4 cup of walnuts contains 4.5 grams of protein. Walnuts are also great for your heart, they are a rich source of omega 3 fatty acids. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">Though this protein powder recipe uses just natural ingreidents which shouldn't have any side effects, it is best you consult your doctor before consuming it if you are under medication or undergoing a health treatment. </span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;">If you try making this protein powder at home, don't forget to share your experience with us on our Facebook page. For more such stories, stay tuned!</span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><br /></span></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; 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vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7414504051220546399.post-14141556183092204652021-09-17T11:22:00.001+05:302021-09-17T11:22:49.363+05:30Protein Is The Most Important Nutrient. 6 Reasons Why You Need To Include Protein In Your Diet<p><span style="font-size: medium;"> </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://1.bp.blogspot.com/-FT8ra0dSuBc/YUQsXIc4T7I/AAAAAAAAB6Q/ihMvGjnv-mk0jHiTYlOUEAEDra8nmLviACNcBGAsYHQ/s737/p.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Protein Is The Most Important Nutrient. 6 Reasons Why You Need To Include Protein In Your Diet" border="0" data-original-height="373" data-original-width="737" src="https://1.bp.blogspot.com/-FT8ra0dSuBc/YUQsXIc4T7I/AAAAAAAAB6Q/ihMvGjnv-mk0jHiTYlOUEAEDra8nmLviACNcBGAsYHQ/s16000/p.webp" title="Protein Is The Most Important Nutrient. 6 Reasons Why You Need To Include Protein In Your Diet" /></a></span></div><span style="font-size: medium;"><br /></span><p></p><p><span style="font-family: times;"><span style="font-size: x-large;"><b>W</b></span><span style="font-size: medium;">hat if we tell you that protein is the most important nutrient that your body needs? Yes, ladies, it’s true! It’s not just needed for your muscle and bones, it has a lot to do with your health. And if you are deficient in protein, it might take a toll on your health in several ways. You might witness weight gain, lower bone density, hair fall, skin problems, a weak immune system, and much more!</span></span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: medium;">Protein can be rightly termed the building block of life. We have all grown up hearing this. Haven't we? But do protein needs to change as you age? Well, we know a high-protein diet is important for everyone, especially for seniors. But before we discuss more it, let's first understand why protein is required for our body and how it is beneficial for our health.</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: medium;"><b>Why is protein important? Humans can't survive without all nine essential amino acids. Protein is essential to building bones, and body tissues, such as muscles, but protein does much more than that. Protein participates in practically every process of a cell.</b></span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Here are 6 reasons why you need to include protein in your diet:</span></h1><p style="text-align: center;"><span style="color: #eeeeee; font-size: medium;">👀👀👀👀👀👀</span></p><p style="text-align: center;"><span style="font-size: medium;"><br /></span></p><p><span style="font-size: x-large;"><b>1. Controls appetite</b></span></p><p><span style="font-size: medium;">Protein lowers the level of the hunger hormone ghrelin and boosts the levels of leptin, a fullness hormone. If you are looking to battle the bulge, just add adequate proteins with complex carbs and fats to your diet.</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: x-large;"><b>2. Builds muscle mass and strength</b></span></p><p><span style="font-size: medium;">Protein helps you maintain your muscle mass by lowering the risk of osteoporosis and fractures.</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: x-large;"><b>3. Promotes good bone health</b></span></p><p><span style="font-size: medium;">If you have enough protein, you will be able to keep your bones strong and healthy, thereby avoiding osteoporosis.</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: x-large;"><b>4. Curbs food cravings</b></span></p><p><span style="font-size: medium;">Do you find it difficult to control your cravings? Looking for various ways to beat your cravings? You need to include a good amount of protein in your diet. The right balance of protein, carbohydrates, and fats is important to achieve food control.</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: x-large;"><b>5. Boosts metabolism</b></span></p><p><span style="font-size: medium;">A good amount of protein boosts metabolism and helps you burn enough calories.</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: x-large;"><b>6. Weight loss</b></span></p><p><span style="font-size: medium;">Yes, protein-rich diets help one reduce cravings, thereby keeping you satiated for longer hours.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;">Here's why older adults require more protein than younger adults</span></h1><p><span style="font-size: medium;">Protein is one of the foundational nutrients that make up your body. In fact, every cell in your body relies on protein to function — skin, hair, nails, muscle, bones, and internal organs. Not just that, protein is also essential for healing, building, and repairing cells and body tissue. Without protein, your body starts to break down muscle mass and bone strength. All in all, be it getting in shape or boosting immunity, protein has a role to play in every aspect of our lives.</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-family: times; font-size: x-large;"><b>You can add these protein-rich foods to your daily diet,</b></span></p><p><span style="font-size: medium;">Foods such as eggs, fish, milk and its products, chicken, lentils, chickpeas, green peas, soymilk, tofu, nuts and seeds, oats, broccoli, quinoa, spirulina, peanuts are great sources of protein, which can help you meet your ideal recommended dietary allowance.</span></p><p><span style="font-size: medium;"><br /></span></p><p><br /></p><p><br /></p><p><br /></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</span></b></span><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: medium; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; 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white-space: normal;"></span></span><span style="background: 0px 0px; border: 0px; color: #656565; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"></span></span><span style="background: 0px 0px; border: 0px; color: #656565; outline: 0px; padding: 0px; vertical-align: baseline; white-space: normal;"></span></span><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></span></div><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; font-size: 14px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></span></p><p style="background: 0px 0px rgb(255, 255, 255); border: 0px; color: #656565; font-family: Roboto, sans-serif; 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box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="slide-description" style="background: 0px 0px; border: 0px; box-sizing: inherit; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; color: #3e3f3c; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;">Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.</span></div><div class="module-newsletter-text" id="module-newsletter-text" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span face="nunito, "helvetica neue", helvetica, arial, sans-serif" style="background: 0px 0px; border: 0px; color: #3e3f3c; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; letter-spacing: 0.8px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;">For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!</span></span></span></div></div></div></div></div></div></div></div></div></div></h4></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7414504051220546399.post-56608129372655113192021-09-09T12:40:00.000+05:302021-09-09T12:40:54.985+05:304 Easy Ways To Reduce Face Fat <p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-5reNZlQ3QmI/YTmuaKIZbSI/AAAAAAAAB6E/3CohAy2U4rsDhopi0bvOv64BL5h-_NYYwCNcBGAsYHQ/s1024/L.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Easy Ways To Reduce Face Fat" border="0" data-original-height="512" data-original-width="1024" src="https://1.bp.blogspot.com/-5reNZlQ3QmI/YTmuaKIZbSI/AAAAAAAAB6E/3CohAy2U4rsDhopi0bvOv64BL5h-_NYYwCNcBGAsYHQ/s16000/L.webp" title="4 Easy Ways To Reduce Face Fat" /></a></div><br /><p></p><p style="text-align: center;"><span style="font-size: large;"><b>From controlling salt intake to drinking plenty of water</b></span></p><p style="text-align: center;"><br /></p><h1 style="text-align: left;"><span style="font-size: x-large;">👉Drink water</span></h1><p><span style="font-size: medium;">Even if you aren't particularly overweight, dehydration causes your face to puff up. When you don't drink enough water, your body retains salt, which causes your body, particularly your face, to bloat. Those eight glasses of water each day can help trim your face and speed up your metabolism, allowing you to lose body fat faster. So keep note of how much water you're drinking.</span></p><p><br /></p><h1 style="text-align: left;">👉<span style="font-size: x-large;">Reduce salt intake</span></h1><p><span style="font-size: medium;">You can gain weight if you eat too much salt. You can feel as if you've gained weight overnight. This might cause your face to look puffy and swollen. Limiting your eating and drinking can help in a variety of ways, including accelerating weight loss and preventing health problems.</span></p><p><br /></p><h1 style="text-align: left;">👉<span style="font-size: x-large;">Eat healthy</span></h1><p><span style="font-size: medium;">In order to lose weight, you must pay attention to your food. Healthy foods high in macronutrients and micronutrients can help your internal system stay in good shape so that your organs can perform their duties effectively. It also helps you burn fat faster by speeding up your metabolism.</span></p><p><br /></p><h1 style="text-align: left;">👉<span style="font-size: x-large;">Sleep enough and right</span></h1><p><span style="font-size: medium;">Sleeping on time and for 7-8 hours is very important for losing weight and slimming your face. Cortisol, a stress hormone, might rise when you don't get enough sleep. It has the potential to change your metabolism, increase fat accumulation, and even blow up your face the next morning.</span></p><p><br /></p><h1 style="text-align: left;">👉<span style="font-size: x-large;">Facial exercises</span></h1><p><span style="font-size: medium;">There are workouts to target your facial muscles, just as there are exercises to target different muscles of the body. Facial workouts help strengthen, minimise ageing, and tone the facial muscles, according to a study published in the Journal of Clinical & Diagnostic Research. Although there is limited proof that these workouts will help you lose weight, they can certainly make you seem thinner.</span></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</span></b></span><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: medium; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); 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text-align: center;"><a href="https://1.bp.blogspot.com/-LI2bt1FDvqE/YTcZ2QVrYcI/AAAAAAAAB58/JucUvXrKsQ0Wr0fQr1chur1OmydhL36BQCNcBGAsYHQ/s1158/g.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="This Basic (But Delicious) Granola Recipe Will Never Fail You" border="0" data-original-height="581" data-original-width="1158" src="https://1.bp.blogspot.com/-LI2bt1FDvqE/YTcZ2QVrYcI/AAAAAAAAB58/JucUvXrKsQ0Wr0fQr1chur1OmydhL36BQCNcBGAsYHQ/s16000/g.webp" title="This Basic (But Delicious) Granola Recipe Will Never Fail You" /></a></div><br /><p></p><h1 style="text-align: center;"><span style="font-size: x-large;">👉Ingredients👈</span></h1><p><b><span style="font-size: large;">👉1/2 c. olive oil or extra-virgin coconut oil (melted)</span></b></p><p><b><span style="font-size: large;">👉</span></b><span style="font-size: large;"><b>3/4 c. pure maple syrup</b></span></p><p><b><span style="font-size: large;">👉</span></b><span style="font-size: large;"><b>2 tbsp. turbinado sugar (we used Sugar In The Raw)</b></span></p><p><b><span style="font-size: large;">👉</span></b><span style="font-size: large;"><b>1 tsp. kosher salt</b></span></p><p><b><span style="font-size: large;">👉</span></b><span style="font-size: large;"><b>3 c. old-fashioned oats</b></span></p><p><b><span style="font-size: large;">👉</span></b><span style="font-size: large;"><b>1 c. unsweetened coconut flakes</b></span></p><p><b><span style="font-size: large;">👉</span></b><span style="font-size: large;"><b>3/4 c. raw sunflower seeds</b></span></p><p><b><span style="font-size: large;">👉</span></b><span style="font-size: large;"><b>3/4 c. raw pepitas</b></span></p><p><br /></p><h1 style="text-align: center;"><span style="font-size: x-large;">Directions</span></h1><p><br /></p><p><span style="font-size: large;">Heat oven to 300°F. Line a large rimmed baking sheet with parchment paper. In a large bowl, combine oil, maple syrup, sugar, and salt. Add oats, coconut, sunflower seeds, and pepitas and stir to evenly coat.</span></p><p><br /></p><p><span style="font-size: large;">Spread mixture on the prepared baking sheet and bake, stirring every 15 minutes, until granola is light golden brown and dry, 45 to 55 minutes. Let cool completely.</span></p><p><br /></p><p><span style="font-size: large;"><b>Want to switch up your mix-ins for fresh flavor? Try these tasty options:</b></span></p><p><br /></p><p><span style="font-size: large;"><b>CORIANDER-ALMOND GRANOLA</b></span></p><p><span style="font-size: large;">Omit sugar, coconut, and pepitas. Add ¼ cup coriander seeds (lightly crushed) and ½ cup sliced almonds to the bowl along with oats.</span></p><p><br /></p><p><span style="font-size: large;"><b>SWEET AND SPICY GRANOLA</b></span></p><p><br /></p><p><span style="font-size: large;">Omit coconut and increase sunflower seeds and pepitas to 1½ cups each. Bake granola per recipe instructions, then toss with 1½ tsp ground cinnamon and 1 tsp chipotle chile powder when it comes out of the oven.</span></p><p><br /></p><p><span style="font-size: large;"><b>CUMIN-THYME GRANOLA</b></span></p><p><br /></p><p><span style="font-size: large;">Omit coconut. Add 2 Tbsp each cumin seeds and fresh thyme leaves and 1 tsp ground cinnamon to the bowl along with oil and maple syrup.</span></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</span></b></span><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: medium; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; 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vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; 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border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); 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text-align: center;"><a href="https://1.bp.blogspot.com/-bHRMttxsS-Y/YTWjCZ2DGOI/AAAAAAAAB50/FBitW511-UEGINt0lnabJRKTp4emOLYdwCNcBGAsYHQ/s1200/Ge.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Low carb diet to manage diabetes" border="0" data-original-height="667" data-original-width="1200" src="https://1.bp.blogspot.com/-bHRMttxsS-Y/YTWjCZ2DGOI/AAAAAAAAB50/FBitW511-UEGINt0lnabJRKTp4emOLYdwCNcBGAsYHQ/s16000/Ge.webp" title="Low carb diet to manage diabetes" /></a></div><br /><span style="font-size: medium;"><br /></span></div><div><span style="font-size: x-large;"><b><br /></b></span></div><div><span style="font-size: x-large;"><b>D</b></span><span style="font-size: medium;">iabetes is a chronic and complicated disease, but maintaining a healthy range of blood sugar levels can greatly reduce the risk of complications. Management of blood sugar levels in a healthy range involves a multi-pronged approach including taking care of diet, exercise, water intake, sleep hygiene, stress levels, and overall lifestyle.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">"Most often, carbohydrates are among the foods that we start avoiding in case we see high sugar levels. We start considering carbs as an enemy, which is definitely not the case. Carbohydrates provide energy to our body thus sparing proteins and fats which are then utilized for their respective biological functions. Carbohydrates regulate blood glucose level which is the primary need for cellular metabolism. This macronutrient in the diet provides dietary fibers essential for our long-term health. They are an integral part of a healthy balanced diet and before we begin to avoid them, we need to know the types of carbohydrates and their effects on blood sugar levels,".</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Simple carbs are those which are easily broken down and absorbed in the body, they lead to a sudden increase in the sugar levels and subsequent “crash” making us more hungrier after consumption. </span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Complex carbs are absorbed slowly in the bloodstream and so lead to a gradual increase in blood sugar levels, eventually maintaining stable levels, and keeping us full for long.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Complete elimination of carbohydrates is not recommended when the goal is to manage blood sugar levels; rather we can shift to a diet which provides the right proportion of complex carbs. Starch and fibers are the types of complex carbs, and the examples will include whole grains, beans, fruits, and vegetables.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><h1 style="text-align: center;"><span style="font-size: x-large;">👇How to incorporate complex carbs into your</span> diabetic diet?👇</h1><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: x-large;">👉 </span><b><span style="font-size: large;">Replace refined wheat flour rotis with multigrain or oats rotis.</span></b></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Replace white rice with brown rice.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>You can also replace brown rice with Dalia or Quinoa, whenever possible.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Eat cooled-down cooked white rice instead of hot rice.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Replace fruit juice with whole fruit.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Consume at least 1 portion of fruits a day – preferably apple, papaya, guava, pears, cherries, or berries.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Add vegetables to each and every meal in a variety of ways- try stuffing roti with grated carrot/grated bottle gourd.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Replace potato with sweet potato.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Include salads in at least 1 meal a day-preferably one whole carrot and one whole cucumber.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Add boiled beans, sprouts, boiled pulses, nuts, or mixed seeds to the salads.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉</span><span style="font-size: large;"><b> Lastly, add barley, beans, or sweet potatoes to vegetable soups.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">If you are a diabetic, there are many foods that you must avoid, and some that you absolutely must consume.</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><h1 style="text-align: left;">👇<span style="font-size: x-large;">How to reduce simple carbs consumption?</span>👇</h1><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Avoid bread, pasta, cornflakes, and all packaged food including breakfast cereals-read the ingredient label carefully and choose a product with fiber serving>5gms</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Avoid sweetened sugary beverages –sodas, flavored coffee, etc; replace with unsweetened buttermilk or plain water</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Avoid sweetened yogurt, artificially flavored sauces, and dressings-go for homemade curds, green chutney.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉</span><span style="font-size: large;"><b> Avoid chocolates, cookies, bakery products-replace with unsweetened ‘mukhwas’</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Avoid French fries and packaged snacks-try for homemade khakras and vegetable air-fried crisps.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: xx-large;">👉 </span><span style="font-size: large;"><b>Avoid artificial sweeteners.</b></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">For people with diabetes, following a low-carb diet with a predominant proportion of complex carbs on the daily menu can lead to a significant balance in blood sugar levels. </span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">Please also know the amount of carbohydrates requirement in diabetes depends on other factors such as – medications, exercise, body size, age, and sex. Hence speak to your doctor or nutritionist before implementing any suggestion. </span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">In the end, it is not just keeping a check on your carbs, but an overall lifestyle modification that really counts. Along with your daily nutrition intake, it is really important to follow an exercise regimen, manage stress, and cut down any unwanted habits of smoking or alcohol. Sleep well and live healthily!</span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;"><br /></span></div><div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</span></b></span><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: medium; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); 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Causes Of Weight Fluctuation<p><span style="font-size: medium;"> </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://1.bp.blogspot.com/-NjsXO1odamc/YTCB44Ds31I/AAAAAAAAB5s/LbxDsTkOUoYhJdmoDSYlYRB86ThPAVE-ACNcBGAsYHQ/s750/01%2B%25281%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Why Your Weight Fluctuate So Much? Causes Of Weight Fluctuation" border="0" data-original-height="563" data-original-width="750" src="https://1.bp.blogspot.com/-NjsXO1odamc/YTCB44Ds31I/AAAAAAAAB5s/LbxDsTkOUoYhJdmoDSYlYRB86ThPAVE-ACNcBGAsYHQ/s16000/01%2B%25281%2529.webp" title="Why Your Weight Fluctuate So Much? Causes Of Weight Fluctuation" /></a></span></div><span style="font-size: medium;"><br /></span><p></p><p><span style="font-size: medium;">Wait, weren't you four pounds lighter yesterday? Yeah, us too. While you might jump to blame that burrito bowl you had for lunch, you can actually chalk up that random weight fluctuation to your body just handling its own business as usual. There are actually several simple reasons behind why your weight fluctuates so much.</span></p><p><span style="font-size: medium;">"It's very normal for your weight to go up and down," says Michelle May, MD, founder of the Am I Hungry? Mindful Eating Program. “As long as we’re alive, our cells, tissues, and organs are constantly exchanging substances with the environment, which causes those fluctuations.”</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">Wait, so I’m not gaining weight?</span></h1><p><span style="font-size: medium;">Nope. That jump in weight is the result of "changes in your body's waste system (ahem, pee and poop) and shifting fluids in your kidneys and bladder," says Dr. May. Below are some major causes of unexpected weight fluctuations.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">You’re eating foods that are way too high in sodium.</span></h1><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: medium;">After you nosh on salty foods, your body retains more water to maintain a specific concentration of salt in the bloodstream. That extra water dilutes the salt until it flushes out and causes a temporary increase in body weight, says Dr. May.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">You’re eating foods with a lot of water in them.</span></h1><p><span style="font-size: medium;">And get this: Eating healthy foods that contain lots of H2O, like fruits and veggies, soups, and smoothies, could also cause a temporary uptick on the scale, says Dr. May. (You know, because of water.) But once your body processes the additional water, your weight will return to normal, so don’t stress out.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">You’re on your period.</span></h1><p><span style="font-size: medium;">The other major thing to consider before freaking out over a bloated number on the scale is the time of the month. “The changes in progesterone and other hormones that happen in your body during your menstrual cycle cause shifts in your weight,” Basically, hormone fluctuations throughout the month can lead to weight change, elaborates Shapiro. “Estrogen can cause water retention, and progesterone is a natural diuretic, so depending on where you are in your cycle you may see this reflected in your weight status.” That’s why you may feel bloated a week before your period plus a couple of days after it starts. Things like constipation or diarrhea (which can often come with your period) can contribute to feeling puffy, too.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">You’ve over-exercised.</span></h1><p><span style="font-size: medium;">No, this isn’t an excuse to quit the gym: Sometimes, a change in workout routine or a harder workout can cause temporary weight gain due to tissue damage and inflammation. When you work out, you cause microtears in your muscles—which is actually a good thing, because the repair process is what makes your muscles stronger.</span></p><p><span style="font-size: medium;">But, in the meantime, inflammation can occur—which according to Shapiro, causes weight gain due to the buildup of tissue and fluid in the body as your muscles to try to repair themselves. This should sort itself out as your body gets used to the new exercise. However, make sure you're also allowing yourself rest and recovery days. Gassing yourself during every workout is counterproductive.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">You’re dehydrated.</span></h1><p><span style="font-size: medium;">Ironically, the less water you drink, the more you might weigh, “Dehydration can lead to water retention, as your body will try to hold on to as much water as possible when it doesn't have enough,” Since your body wants to maintain homeostasis (i.e., the equilibrium or balance in the body of water and salt), losing too much water makes it hold onto more, thereby causing weight gain. But don’t worry—drinking more water should fix that right up.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">You overdid it on the booze.</span></h1><p><span style="font-size: medium;">Alcohol is a dehydrating agent—aka, it makes you lose water and affects homeostasis. As we just mentioned, dehydration can cause water retention, so too much booze may make you temporarily gain weight. (At least that explains the puffy feeling you get after a night out.)</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">You had more carbs than normal.</span></h1><p><span style="font-size: medium;">Carbs actually store water in your body—but only temporarily, so don’t decide to go keto just yet! “This is because we store each molecule of glycogen (the end product of carb digestion) in our muscles with water,”</span></p><p><span style="font-size: medium;"><br /></span></p><p><span style="font-size: medium;">When your body stores glycogen, it does so by binding it to water molecules at a ratio of one gram of glycogen to three to four grams of water, as confirmed by a 2015 study in the European Journal of Applied Physiology. This occurs when the glycogen isn’t being used as energy, but as you use it up, that glycogen breaks down into glucose for a quick burst of energy, taking the water along with it.</span></p><p><span style="font-size: medium;"><br /></span></p><h1 style="text-align: center;"><span style="font-size: x-large;">What is my actual weight? Is there such a thing?</span></h1><p><span style="font-size: medium;">Well, kind of—there is a range that your body falls into naturally, which is your “true” weight. “First, be consistent with the time of day you weigh yourself,” “I recommend people weigh themselves first thing in the morning after using the bathroom, and they should weigh themselves without any clothing on. You should use that weight to base your ‘true’ weight.</span></p><p><span style="font-size: medium;">Jumping on the scale more often than that will only frustrate you because there’s so much that can cause a fluctuation. You can also rely on other methods, like using measurements or just keeping an eye on how your clothes fit if you’re not a fan of the scale.</span></p><p><br /></p><p><br /></p><p><br /></p><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #656565; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-stretch: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;"><b style="background: 0px 0px; border: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background: 0px 0px; border: 0px; font-size: large; outline: 0px; padding: 0px; vertical-align: baseline;">Topics</span></b></span><span class="content-topics-header" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-size: medium; font-stretch: normal; font-weight: 600; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px; vertical-align: baseline;">: </span><b style="background: 0px 0px; border: 0px; font-size: medium; outline: 0px; padding: 0px; vertical-align: baseline;"><a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-single-most-important-rule-for.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 0.57143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">diet</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/09/the-17-best-ways-to-fire-up-your.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">Diet programs</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/08/how-to-eat-carbs-for-more-muscle-and.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;">diets</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/how-to-get-bigger-legs-without-lifting_28.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2019/11/the-best-moves-to-lose-your-love.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">health</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/03/all-your-questions-about-intermittent.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">intermittent fasting</a> <a class="content-tags" href="https://www.nickfitness.co.in/2020/01/gain-muscle-faster-with-time-under.html" rel="nofollow" style="background: initial; border: 0px; box-sizing: border-box; color: #ff3b30; cursor: pointer; font-family: nunito, "helvetica neue", helvetica, arial, sans-serif; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: 0.8px; line-height: 1.42857; outline: 0px; padding: 0px 0px 0px 1.07143em; position: relative; text-decoration-line: none; transition: all 0.17s ease 0s; vertical-align: baseline; word-break: break-word;" target="_blank">lose weight</a></b></span></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #373737; font-family: montserrat, sans-serif; font-size: 14px; margin-top: 1.6em; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><div class="content-topics" style="background: 0px 0px rgb(255, 255, 255); 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