Good information that can help you Live Life More…
Ever wondered what happens to your body when you start walking as a routine?
Here’s a minute-by-minute rundown of the amazing chain reaction walking and exercise has upon your body, it’s truly amazing!
Minutes 1 to 5
Your first few steps trigger the release of energy-producing chemicals in your cells to fuel your walk. Your heart rate revs-up from about 70 to 100 beats per minute (bpm), boosting blood-flow and warming muscles.
Any stiffness subsides as joints release lubricating fluid to help you move more easily. As you get moving, your body burns 5 calories per minute, compared with only 1 per minute at rest. Your body needs more fuel and starts pulling from its carbohydrates and fat stores.
Minutes 6 to 10
Heartbeat increases and you’re burning up to 6 calories a minute as you pick up the pace. A slight rise in blood pressure is countered by the release of chemicals that expand blood vessels, bringing more blood and oxygen to working muscles.
Minutes 11 to 20
Your body temperature keeps rising, and you start to perspire as blood vessels near the skin expand to release heat. As your walk becomes brisker, you’ll be burning up to 7 calories a minute and breathing harder. Hormones such as epinephrine and glucagon rise to release fuel to the muscles.
Minutes 21 to 45
Feeling invigorated, you start to relax as your body releases tension, thanks in part to a dose of feel-good chemicals such as endorphins in your brain. As more fat is burned, insulin (which helps store fat) drops… excellent news for anyone battling excess weight or diabetes.
Minutes 46 to 60
Your muscles may feel fatigued as carbohydrates stores are reduced. As you cool down, your heart rate decreases and your breathing slows. You’ll be burning fewer calories but more than you were before you started. Your calorie burn will remain elevated for up to 1 hour.
All this happens without a single conscious thought from us – the human body is amazing.
So, keep walking…stay blessed & Live Life More.
Kindly forward to as many as possible
Issued in public interest & edited professionally by experts.
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Navratra Detox Tips by Dt. Pallavi Jassal
Healthy Navratra Diet .. Certainly can help you to lose weight and detoxify your body and soul….!
With 15 years of my experience in dietetics and nutrition, I strongly believe that diet pattern followed during Navratras is very effective and can make you lose weight faster. And yes,’Fasting does not mean “Say No to Food”. So start fasting and consider the following diet tips to lose your excessive weight and attain the divine grace of your worshiped God.
It becomes more important if you’re fasting, to take care of the nutrients and fluid intakes to gain energy, feel energetic and stay healthy. These simple healthy foods will not only go with your fasting rituals but also help to keep you to lose weight and help you to enjoy the festival to the fullest.
Go ‘Sattvic’
The Sattvic diet means very simple, pure and light meal that helps you to achieve the purity of body and mind. Sattvic diet is very effective in losing weight too. Sattvic diet mainly comprises of fruits, milk and veggies. It helps in both cleansing and detoxifying the body. So, sticking to Sattvic diet is a great idea! Follow Sattvic diet at least during Navratri and see the positive effects on your body. Fruits such as bananas, apples, oranges and guavas as they will keep your energy levels and morale high during fast. Have dairy products such as Milk, Paneer (Cottage Cheese), Curd and Lassi (Butter Milk) in order to fulfill your protein needs. Consuming nuts like almonds, peanuts, walnuts and figs (Anjeer) is also a great idea.
Relish different flours, cereals and legumes and reap health benefits:
1. Kuttu Atta or buckwheat flour is power packed with high fiber that helps to detoxify body and helps to keep hunger pangs at bay thus making us crave less while fasting. It is also rich in Proteins, B-Complex Vitamins and minerals like Phosphorus, Magnesium, Iron, Zinc, Copper and Manganese.
Buckwheat reduces the risk of diabetes by lowering glucose, optimizes blood pressure, cholesterol and reduce hemorrhage caused by high blood pressure.
2. Sabudana is an excellent source of carbohydrates which boosts the much-needed energy during fasts.and gives a soothing effect to the body and is easy to digest.It is low in fat and low in protein, it can be used with other ingredients, such as milk and dals, for making kheer, payasam, gruel or vegetables and peanuts for making sabu dana khichdi.
3. Samak/Sama Chawal can be a perfect replacement for rice as it tastes almost similar to broken brown rice when cooked, so it is also called sanwa rice. It provides energy, contains a high amount of fiber, B-complex vitamins and important minerals like Iron and Magnesium. It is also said to be rich in phytochemicals which help in lowering cholesterol.
4. Makhana is a very popular food during the fasting, as it is packed with antioxidants and acts as an anti-ageing food by preventing white hair, wrinkles and premature ageing. It is very rich in fiber so helps you to avoid constipation, helps the body to flush out the waste and excess water and prevents the accumulation of toxins. These nuts are high in magnesium and potassium which help in controlling high blood pressure but low in saturated fats as well as. It helps in relieving arthritis-numbness and joint pains. Makhana is too good to quench thirst during fast.
5. Pulses are excellent source of protein and fiber, as well as forms significant source of vitamins and minerals.
Let’s go nuts these Navratras
Dry fruits are store house to gain energy with very little quantity. Almonds, pistachio, cashew nuts and kishmish are eaten during fasts. These dry fruits are most used to flavour desserts like halwas or payasams, preparing various dishes for Navratri.
Pump up nutrients and taste with fruits and vegetables.
A bowl of fresh fruits and boiled vegetables provides you with fullness and satiety and supports your fasting regime.Vegetables like bottle gourd, potato, pumpkin, colocasia, yam, sweet potato, cucumber, tomato, carrot, raw papaya and spinach are vegetables which help to keep up energy during Navratri.
Say yes to low fat dairy products
Dairy products are considered undoubtedly holy during Navratra fasts. But if aiming for weight-loss, you can definitely consume natural products such as skimmed milk, curd, paneer, butter milk.
Spice up your fast
Sendha namak (rock salt) is consumed during Navratras, being low in Sodium, it helps to reduce water retention and blood pressure . Other flavours like that of tamarind, cumin seeds, green cardamom, cloves, peppercorns, nutmeg, cinnamon and green chilli can add flavour to your food.Also lemon, coriander leaves, curry leaves, ginger etc can also be consumed during Navratras/fasting season.
Holify your life with colous of fruits and wegetables
Holi – the colourful festival is here. Can you ever imagine the world without colour? A research published recently recommended that colour should be the one factor that you should consider when you pick a fruit or vegetable for yourself. According to this study, Mother Nature helps you identify foods with specific nutrients based on the colour that the nutrients impart to the food itself.
Coloured foods are said to contain phytonutrients, which are the plant compounds that can help you stay in good health. Based on the colour of the foods, you can gain different nutrients that may put you in the driving seat as far as health and well-being is concerned.
On this festival of colours, here’s what coloured foods can do for you for your health.
Each color of different foods adds different nutrients that are beneficial to your body. To get your array of color try these different foods:
Orange & Yellow
These foods are high in antioxidants such as Vitamin A and C which can improve your immunity and your protection against oxidative stress which causes variety of diseases such as heart disease, stroke, cancer etc. They include oranges, pepper, mango, carrots, lemon, papaya, pineapple, and pumpkin.
Blue & Purple
These foods often contain a phytonutrient called anthocyanins, which can help improve your memory and reduce risk of cardiovascular disease. These include eggplant, grapes, plums, raisins, blueberries, and prunes.
Green
Green foods contain the green pigment known as chlorophyll and are also high in essential nutrients such as folic acid (folate) and carotenoids (precursors of Vitamin A) to help improve vision and reduce risk of disease. These include spinach, brocolli, asparagus, fenugreek leaves (methi), mustard leaves (sarson ka saag) and celery.
Red
These foods contain anthocyanins and lycopene, both the heart friendly compounds. These include tomato, red pepper, apples, strawberries, raspberries, cherries, beets, watermelon, and pomegranate.
White
White is a colour too that can add health. White coloured foods are said to contain nutrients such as alicin which can help promote heart health and reduce risk of disease. These include cauliflower, onion, potato, banana, garlic, and mushrooms.
So, including a rainbow of colours in your diet can make your food colorful and your cells will thank you! Stay blessed & Live Life More!
